[crocker710]

Out of sheer boredom this summer holiday, with little else to do during the day besides dentist appointments and visiting distant family to keep up appearances - I've decided to hit the gym hard. I'll be keeping a blog of what I do each day, I'm not sure if it'll be of help to anyone or me really, but it wastes another 30mins or so a day in which I'd be watching 'The Real Housewives of Orange County' or something equally as mind numbing. The goals form this 12 week 'adventure' is to reduce body fat. I would ideally like to maintain or gain slightly on my lifts however I'm not a magician (despite what the 8 year old magic set under my bed says) and I know this is ambitious when cutting. I'll record the amount of g of protein I consume per day, and maybe the Kcal if I can.

Starting stats
Height : 6'2" (1.88m for the new worlders) [interesting if this increased!]
Weight : 14st 0lb (89kg for the new kidz) [hoping to get down to 13st 6/7lb - although I'm being an aesthetic d**k and not fussed about weight]

Starting lifts (5 reps)
Flat Bench Press: 65kg | 70kg [Weds. 4th July]
Squat: 70kg | 90kg [Tues. 10th July]
Deadlift: 110kg | 120kg [Thurs. 5th July]

Calories
BMR [H-B Eq. revised]= (13.397*89.000) + (4.799*188.000) + (5.677*20.000) + 88.362 = 1192.333 + 902.212 + 113.540 + 88.362 = 2296.447Kcal/day = 95.685Kcal/hour
BMR * 1.65 [moderate - moderate/heavy 5-7/week] = 3789.138Kcal/day = 157.881/hour

Pictures
Front

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Back

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Side

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Legs

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Proof

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[crocker710]

Monday 2nd July

Warm up
Bike x 10mins - 77kcal

Deadlift - my form was waivering this is why it's pyramiding I wasn't happy lifting today for some reason
60kg x 10 x 1
80kg x 10 x 1
100kg x 5 x 1
80kg x 5 x 1
60kg x 10 x 2

Seated Row
50kg x 10 x 1
57.5kg x 10 x 1
65kg x 10 x 3

Lat Pull Down
30kg x 10 x 1
40kg x 10 x 3

Shoulder Press
15kg DBs x 10 x 2
20kg DBs x 8 x 1 (failure)

Cable Machine Shoulder Fly
18kg x 10 x 3

Cable Machine horizontal Pull
18kg x 10 x 3

Over Head Press - Strict/Military
40kg x 8 x 2 (failure)

Cardio
Bike x 35 mins, 288Kcal
Cross-trainer x 15mins, 157Kcal
Rower 30 second on / 30 second off intervals x 5

[Brotherhood]

(Original post by crocker710)
Monday 2nd July
10 min cycle warm up - 77kcal

Deadlift - my form was waivering this is why it's pyramiding I wasn't happy lifting today for some reason
60kg x 10 x 1
80kg x 10 x 1
100kg x 5 x 1
80kg x 5 x 1
60kg x 10 x 2

Seated Row
50kg x 10 x 1
57.5kg x 10 x 1
65kg x 10 x 3

Lat Pull Down
30kg x 10 x 1
40kg x 10 x 3

Shoulder Press
15kg DBs x 10 x 2
20kg DBs x 8 x 1 (failure)

Cable Machine Shoulder Fly
18kg x 10 x 3

Cable Machine horizontal Pull
18kg x 10 x 3

Over Head Press - Strict/Military
40kg x 8 x 2 (failure)

Cardio
Bike 35 mins 20.3km 288Kcal
Cross-trainer 15mins 157Kcal
Rower 30 second on / 30 second off intervals x 5

Diet
2084Kcal
270.3g of protein

Very few calories for your weight and the amount of protein you're eating. What are the rest of the calories made up of and why so low?

[crocker710]

(Original post by Brotherhood)
Very few calories for your weight and the amount of protein you're eating. What are the rest of the calories made up of and why so low?

typo - it's 2584Kcal, thanks for spotting

[crocker710]

Tuesday 3rd July

Squat - Right leg wasn't feeling right (compounds not going great so far :/ )
BW x 10 x 1
bar x 10 x 1
40kg x 10 x 1
60kg x 5 x 1
70kg x 5 x 2
60kg x 5 x 2
BW x 10 x 1

Leg Push
100kg x 5 x 1
120kg x 5 x 1
140kg x 5 x 2
100kg x 10 x 1

Calf Raises
50kg x 10
70kg x 10
90kg x 10
110kg x 10 x 2

Tricep Dips
BW x 10 x 3

Skull Crusher
20kg x 10 x 1
25kg x 10 x 2

Cable Machine Tricep Pulldown
43kg x 10 x 3

Cable Machine Tricep Pullup
30kg x 10 x 1
36kg x 10 x 2


*Need to have included cardio in here, even as a warm up, but the gym was packed today and had to 'rush' back [still took 1:30 - 2h inc. travel] for a delivery*

[crocker710]

Wednesday 4th July

Flat Bench Press
40kg x 10 x 1
60kg x 5 x 1
65kg x 5 x 1
70kg x 5 x 1 <--- new 5rep Max
65kg x 5 x 1
60kg x 5 x 2

Close Grip Flat Bench
40kg x 10 x 1
45kg x 5 x 2
50kg x 5 x 1
45kg x 5 x 1

Incline Bench Press
50kg x 5 x 3

flyes
10kg DBs x 10 x 1
12.5kg DBs x 10 x 2

Preacher Curl
12.5kg DBs x 10 x 3

Hammer Curl
15kg DBs x 10 x 3

Extended Hammer Curl
12.5kg DBs x 10 x 3

Cable Machine Bicep Pullup
40kg x 10 x 2

[crocker710]

Thursday 5th July

Deadlift
70kg x 10 x 1
80kg x 10 x 1
100kg x 5 x 1
110kg x 5 x 1
120kg x 5 x 2 <---- New 5rep Max
110kg x 5 x 2
70kg x 10 x 1

Seated Row
50kg x 10 x 1
57.5kg x 10 x 1
65kg x 10 x 3

Lat Pull Down
30kg x 10 x 1
40kg x 10 x 3

Shoulder Press
15kg DBs x 10 x 1
17.5kg DBs x 10 x 1
20kg DBs x 10 x 1

Cable Machine horizontal Pull
15kg x 10 x 3

Over Head Press - Strict/Military
40kg x 10 x 3

[Becca]

Nice deadlifting, man!

[crocker710]

(Original post by Becca)
Nice deadlifting, man!

Thanks, I was surprised that I managed to get 2 sets of 120kg out! The euphoria was ruined slightly when the next person on deadlifting was pulling 120kg as a warm up and maxing 200kg+ :/ oh wells I'm still happy with the gain

[crocker710]

Friday 6th July

Warm up
Bike x 15mins, 127Kcal

Squat
BW x 10 x 1
40kg x 10 x 1
60kg x 5 x 1
65kg x 5 x 1
70kg x 5 x 2
75kg x 5 x 1 <--- New 5 rep max
60kg x 5 x 2
BW x 10 x 1

Leg Push
100kg x 5 x 1
140kg x 5 x 2

Calf Raises
90kg x 10
100kg x 10
110kg x 10
120kg x 10 x 2

Tricep Dips
BW x 10 x 3

Skull Crusher
25kg x 10 x 3 <--- ready to increase next session

Cable Machine Tricep Pulldown - Split Rope
36kg x 10 x 3

Cable Machine Tricep Pullup
36kg x 10 x 3

Cardio
Run x 15 minutes, 153Kcal
Bike x 35 minutes, 253Kcal

[crocker710]

Saturday 7th July

Warm Up
Bike x 15mins, 137Kcal

Flat Bench Press
50kg x 10 x 1
60kg x 5 x 1
65kg x 5 x 1
70kg x 5 x 1
65kg x 5 x 1
60kg x 5 x 2

Close Grip Flat Bench
40kg x 10 x 1
45kg x 5 x 2
50kg x 5 x 2

Cable Chest Fly
18kg x 10 x 3

Weird Fly machine (felt like it really ripped outer chest)
75kg x 10 x 1
80kg x 10 x 2

Preacher Curl
12.5kg DBs x 10 x 3

Hammer Curl
15kg DBs x 10 x 3

Extended Hammer Curl
12.5kg DBs x 10 x 3

EZ Curl Bar
25kg x 10 x 3

Cable Machine Bicep Pullup
40kg x 10 x 2

Cardio
Bike x 35mins, 296Kcal

[crocker710]

sunday 8th July

50 x BW PushUps
20 x 5 varied ab work

Played football from 11:30 - 3:00 (Actual game from 12:45 - 2:45ish)

50 x BW PushUps
20 x 5 varied ab work

Feel more knackered today than I have after any of the gym sessions this week.

*End of week observations*

- Happy with the gains I've made this week, need to consolidate next week and hope to increase again the week after that

- Need to keep with the cardio after each session, sometimes it's too easy to just stop after weights

- Start each session with a warm up on the bike, it's nice and easy, gets the blood pumping and is a few more Kcal towards the target

- Avoid small things which, whilst keeping me under my Kcal each day aren't actually helping. Even though they're 101Kcal a pack, two a week could do without

- Avoid toast before bed, not helping.

- Instead of toast on a morning need to stick to porridge oats, slightly smaller Kcal value but slower release

- Need keep to having 4L of water a day and 1L of green tea

- Happy I stuck to exercising heavy each day, could have given up because of the weather but stuck with it and felt good

- Worked well for a trial week (as I guess the comp. starts tomorrow) - things which I can fix easily, just need a bit of will power on the small things.

[crocker710]

Monday 9th July

Warm up
Bike x 15mins - 132kcal

Deadlift
70kg x 5 x 1
90kg x 5 x 1
110kg x 5 x 1
120kg x 5 x 2
100kg x 5 x 1
70kg x 10 x 1

Seated Row
65kg x 10 x 2
72.5kg x 10 x 1

Lat Pull Down
35kg x 10 x 1
40kg x 10 x 2

Cable Machine Shoulder Fly
23kg x 10 x 3

Cable Machine horizontal Pull
23kg x 10 x 3

Over Head Press - Strict/Military
40kg x 8 x 2 (failure)

Cardio
Bike x 20 mins, 158Kcal

[crocker710]

Friday 6th July

Squat
BW x 10 x 1
20kg x 10 x 1
60kg x 5 x 1
70kg x 5 x 1
75kg x 5 x 1
80kg x 5 x 1
85kg x 5 x 1
90kg x 5 x 2 <---
60kg x 10 x 1
BW x 10 x 1
(all were below parallel i recorded on my phone to check form )

Leg Push
100kg x 5 x 2
140kg x 5 x 1

Calf Raises
100kg x 10 x 3

Tricep Dips
BW x 10 x 3

Skull Crusher
25kg x 10 x 1
30kg x 10 x 1

Cable Machine Tricep Pulldown - Split Rope
36kg x 10 x 3

Cable Machine Tricep Pullup
43kg x 10 x 3

Cardio
Bike x 20 minutes, 158Kcal