[Derrick1509]

My 12 Week Summer Transformation

This is my 12 Week Summer transformation blog. I will be writing about everything I am doing to achieve my best possible physique come September, including diet, workout, lifting stats and so on starting from tomorrow, so watch out

Current Stats:

Weight: 89KG
Height: 6' 1''

Impossible is Nothing

Success is like anything worthwhile. It has a price. You have to pay the price to win and you have to pay the price to get to the point where success is possible. Most important, you must pay the price to stay there

[1992dean]

Good luck
Keep the motivation up


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[stanmoor]

I think there's a fitness blog forum, but good luck anyway!

[silent ninja]

Dude you're doing enough in that video already

[Derrick1509]

(Original post by 1992dean)
Good luck
Keep the motivation up

This was posted from The Student Room's iPhone/iPad App

Thanks a lot

(Original post by stanmoor)
I think there's a fitness blog forum, but good luck anyway!

****, I just realized

(Original post by silent ninja)
Dude you're doing enough in that video already

Yeah I was thinking the same, but is never enough


This was posted from The Student Room's Android App on my HTC Desire

[Derrick1509]

Day 1

Today is the first day of my transformation. I just had a cup of oats with milk and made myself a a wholemeal sandwich to eat later at college. I will be hitting the gym later today and train my back and triceps. . Dunno what I'm gonna eat afterwards. I'm trying to hit about 2800-3000 calories

This was posted from The Student Room's Android App on my HTC Desire

[1992dean]

Just a idea but until you get used to what you eat you may want to weigh oats out as you could be having 80 grams or 150grams
Have a good day

[Derrick1509]

(Original post by 1992dean)
Just a idea but until you get used to what you eat you may want to weigh oats out as you could be having 80 grams or 150grams
Have a good day

Yeah I did, I had about 115grams. Thanks for your help

This was posted from The Student Room's Android App on my HTC Desire

[Derrick1509]

Having had oats (400kcal) in the morning, I had a chicken breast with two slices of wholemeal bread (400kcal) brown rice with chili, eggs and bacon lardons and vegetables (600kcal) on the side and some other snacks to get me to my target calories. Gonna have cottage cheese before bed as well because of the casein.Its really hard to get to 3000kcal, but I just about made it.



Anyways, I trained back and triceps today (hate those bodyparts ), went okay. My stats are below. i will be trying to increase my weights every week, even if its by only one kg :P

Exercise Name 1 RM Lifting Logs
Wide-Grip Lat Pulldown57 39.0x12,45.0x12,45.0x8
Barbell Bent Over Row72 50.0x12,60.0x8,60x8
One-Arm Dumbell Row30.79 22.0x12,22.0x12,14.0x12
Cable Seated Row 127.4 90.0x12,91.0x12,72.0x8
Cable Triceps Pushdown63.33 50.0x8,50.0x8,36.0x12
Reverse Grip Triceps Pushdown60 50.0x6,41.0x12,36.0x8

Edit: I use the Jefit app to log my workouts and get routines.
And I also use Myfitnesspal to log my food.

[Derrick1509]

Today was my shoulder/traps and abs day. I actually love working my shoulders, especially the medial delts because of the burn. I did the usual stuff, e.g. shoulder presses, etc.

My nutrition today was ok:
I had 3 fried eggs with two slices of wholemeal bread and milk in the morning.
During break at college I had about 50g of nuts and later on brown rice with Corned beef.
PWO I had a protein shake and a bit later two chicken tortilla wraps plus salad. Still not enough calories though

I will post my workout log later today

Edit: does anyone know any exercise for their traps that works for them? I was doing the barbell shrug with 80kg but felt NOTHING and couldn't increase the weigh because my grip wasn't strong enough.

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[Classical Liberal]

(Original post by Derrick1509)
Edit: does anyone know any exercise for their traps that works for them? I was doing the barbell shrug with 80kg but felt NOTHING and couldn't increase the weigh because my grip wasn't strong enough.

Do not do shrugs with a barbell, it makes doing the correct form almost impossible, I think.

When most people "shrug" they just lift their shoulders up, this does not activate your trapezius muscle.

Get some dumbells (12.5kg or so, not really heavy) and shrug up and back. Try and push your shoulder blades together (like you were trying to squeeze a tennis ball between them) whilst also lifting up your shoulders.

This will nail your traps.

The other main exercise is the kettle bell lift. Just lift a kettle bell from above your belly button to chin, whilst making sure that your elbows stay above your hands. You do not need to use a full range of motion for this, it is only the top of the exercise that get the traps. If you use a full range of motion you end up using your biceps for the lower part.

[Derrick1509]

(Original post by Classical Liberal)
Do not do shrugs with a barbell, it makes doing the correct form almost impossible, I think.

When most people "shrug" they just lift their shoulders up, this does not activate your trapezius muscle.

Get some dumbells (12.5kg or so, not really heavy) and shrug up and back. Try and push your shoulder blades together (like you were trying to squeeze a tennis ball between them) whilst also lifting up your shoulders.

This will nail your traps.

The other main exercise is the kettle bell lift. Just lift a kettle bell from above your belly button to chin, whilst making sure that your elbows stay above your hands. You do not need to use a full range of motion for this, it is only the top of the exercise that get the traps. If you use a full range of motion you end up using your biceps for the lower part.

Thanks mate, much appreciated

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[Becca]

(Original post by Derrick1509)
Today was my shoulder/traps and abs day. I actually love working my shoulders, especially the medial delts because of the burn. I did the usual stuff, e.g. shoulder presses, etc.

My nutrition today was ok:
I had 3 fried eggs with two slices of wholemeal bread and milk in the morning.
During break at college I had about 50g of nuts and later on brown rice with Corned beef.
PWO I had a protein shake and a bit later two chicken tortilla wraps plus salad. Still not enough calories though

I will post my workout log later today

Edit: does anyone know any exercise for their traps that works for them? I was doing the barbell shrug with 80kg but felt NOTHING and couldn't increase the weigh because my grip wasn't strong enough.

This was posted from The Student Room's Android App on my HTC Desire

Cleans are amazing for traps as well! If you learn how to do them properly. They are also one of the most fun exercises on the planet IMO

[Derrick1509]

My Log from yesterday's shoulder workout.

[Derrick1509]

No no noo, its day 4 and am.getting stretchmarks on my arms already. I don't even know how that's possibsle. I.haven't even made any considerable gains yet

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[Derrick1509]

(Original post by Becca)
Cleans are amazing for traps as well! If you learn how to do them properly. They are also one of the most fun exercises on the planet IMO

Thanks, I shall try them on Tuesday

This was posted from The Student Room's Android App on my HTC Desire

[Derrick1509]

I havent been posting anything the last few days cause ive been quite busy and havent worked out or anything. Today I felt like I needed to get a quick workout in and did a quick chest workout for 45 minutes or so as i didn't have much time. See my log attached below
.
My diet has been ok today. Had the usual of eggs, rice, chicken, bla bla bla

I actually used the scale at the gym today which measures bodyfat, bmi, height, weight, etc. Result = NOT GOOD . See below

Stats:
Height: 6' 1"
Weight: 85kg
Bodyfat: 25.6%
BMI: 25
Body fat mass: 21.8kg
Lean Mass: 63.4

[Derrick1509]

If anyone is reading this, quick question: What diet has worked best for you in combination with cardio to lose fat? I didn't want to open a new thread just for that question.

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[TooEasy123]

(Original post by Derrick1509)
If anyone is reading this, quick question: What diet has worked best for you in combination with cardio to lose fat? I didn't want to open a new thread just for that question.

This was posted from The Student Room's Android App on my HTC Desire

Make sure to account in for your activity level (find out how much more to eat), otherwise you'll feel way too drained to do the cardio.

[Derrick1509]

Okay, I'm back from my holidays and boy oh boy have I been slacking. I probably put around 3kg or so on. Didn't exercise once and ate junk food. I'm gonna hit the gym hard tomorrow .