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Thread: 20 week Prep - Road to defending State Title

  1. #103
    Behemoth Guvnor's Avatar
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    4.7.2016

    W - 83.7kg

    Macros;

    P - 197g
    C - 240g
    F - 58g

    Protein a tad up, and fat left lower to compensate there.

    Protein is up mainly due to having a post training drink. Usually I don't have one, as I feel there is no benefit - as long as in my day time I consume enough whole protein then I'm happy. this post workout protein caper isn't a make or break for me, especially when everything else is on point.

    It also takes away from whole food I can have which is far more satiating.

    Trained early today, legs;

    Hack Squat - 4 x 6+

    Prone Hamstring Curl - 4 x 8

    Leg Press - 4 x 10

    Nordic Curls - 4 x 8

    Cable Crunches - 3 x 20

    Decline Crunches - 2 x 20

    10 mins of cardio, nothing major just a calorie burn post training.

    Did a 30 minute high paced walk tonight.

    -----

    Training tomorrow is shoulders/arms - more of a pump session but a nice way to end the week, and assess condition.


    10 weeks and 6 days to go. (technically 8 weeks and 6 days as I'll be 'ready' 2 weeks out)

  2. #104
    Behemoth Guvnor's Avatar
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    5.7.2016

    W - 83.6

    on target for a larger weight loss this week vs last week.

    trained today, around mid morning;

    DB Shoulder Press 4 x 8

    Superset;

    Seated Ez Bar Preacher Curls - 4 x 8
    Parallel Bar Tricep Dips - 4 x 8


    Superset;

    Seated DB Curl 3 x 10
    Kneeling Tricep Cable Pushdown 3 x 12

    Run the Rack Side Laterals - 2 x 10/10/10/10

    Done. More of a pump session but a large increase in volume today.

    Walked tonight for around 15 mins at a high pace, and was relatively active all day vs usual weeks gone by.


    Macros;

    P - 168g
    C - 239g
    F - 58g

    Off to bed soon, and will top up protein & fats with some whey & almond butter. Not much but enough to get the Pro & Fat up a tad.


    Not sure if i'll train tomorrow. Most of my exertion seems to take place on Thursday/Monday with relative relaxation on Wednesday's and an easy Tuesday session.

    Tomorrow I'm working far away from my house but usually arrive 1-2 hours early so will walk to a close by gym and do 30 mins of cardio on their funky cardio machines. A small gym called DIY Fitness in Cannington that has (for Perth) a nice, niche set up of equipment.

  3. #105
    Behemoth Guvnor's Avatar
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    6.7.2016

    W - 83.6

    Well on target for an acceptable average weight loss this week.

    No training today, however - I did do the following;

    Got to work, parked up - took 1.5 x 200mg Caffeine Anhydrous tabs.

    Walked to gym, fast pace - 12 minutes walk

    12 minutes on cross trainer (140 kcals burned apparently)
    12 minutes on arc trainer (150 kcals burned apparently)

    Walk to shops, 8 minutes then a 12 minute walk back to work.

    All movement done in a high pace, overall time 56 minutes with 24 of them being around 150 bpm on heart rate monitor (Garmin)


    Macro's for today;

    P - 196g
    C - 248g
    F - 65g

    A smidgen high on Pro and a tiny bit over on carbs but probably negligible given increased movement/calorie burn.

    I'd be happy with 83.6 tomorrow. And a low 83 by Sunday. Hoping for 82's within 10 days.



    Training tomorrow - week 5, session #1.

  4. #106
    Behemoth Guvnor's Avatar
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    7.7.2016

    W - 83.4

    Macros;
    P - 195g
    C - 244g
    F - 71g

    Trained chest & back;

    Bench - 4 x 5 - 120 secs rest between sets

    Weighted Pull Ups - 4 x 6 - 120 secs rest between sets

    30 Deg Inc DB Press - 4 x 10 - 90 secs rest between sets

    One Arm Row - 4 x 10 - 90 secs rest between sets

    Superset;
    Side Laterals - 3 x 15
    10 secs rest
    Straight Bar Bicep Curls - 3 x 12
    10 secs rest
    DB Skull Crushers - 3 x 15
    60 secs rest

    Here is my performance chart for this workout over the past 5 weeks;

    Screen Shot 2016-07-08 at 6.20.39 AM.jpg


    Here is my performance chart for all 5 weekly sessions combined per week for 5 weeks;

    Screen Shot 2016-07-08 at 6.20.28 AM.jpg
    Only 1 session in week 5 is done, but already on target for an energy output increase.


    Here is my weight this morning (8.7.2016) it's 83.0

    I'm dropping weight without really touching calories.

    What has changed?

    Well, not very much. I walked for 25 minutes last night. Every day since my weight has started to drop again, I've done a 20+ min walk, and on Wednesday I did 20 mins cardio in the gym.

    Screen Shot 2016-07-08 at 6.28.33 AM.jpg

    83 is low, I wasn't expecting that. My target is low 81's or if possible high 80's. 10 weeks out on Sunday, plenty of time but I need to remember to not get to that weight too quickly and also that it is actually quite hard to lose that last bit....

    Or that was my thinking - its quite hard. It was difficult last year, but this year I've gotten low weight without too much effort.

    On a mental note, I'd be a tad concerned if one week I recorded a weight increase. Even if it was 0.1kg. it's the silly side of tracking and expecting losses.

    I'm training tonight - Legs.

  5. #107
    Behemoth Guvnor's Avatar
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    8.7.2016

    W - 83.0

    Macros;
    P - 196
    C - 240
    F - 70


    Trained legs;

    Hack Squat - 4 x 9

    Deadlift - 4 x 6

    Single Leg Leg Press - 4 x 10

    Prone Ham Curl - 4 x 8

    Standing Calf Raise - 3 x 12

    Done. It was PM session, bit tight on time so had to full adhere to rest periods to get this session done.

    ------------

    9.7.2016

    W - 83.3

    Definitely going to record a decent average weight loss this week. And all I've done is walk more, 1 specific cardio bout but also week 5 of a 6 week phase is quite intense so energy balance is obviously higher deficit.

    Will be 10 Weeks tomorrow - or 8 weeks for me, as my plan is to start upping carbs, but not load just cruise in with a small increase over 2 weeks.

    Today I should train Session 3 of week 5. Which is chest/back.

    Feeling a bit stressed because of cowards and a rat. Men can't stand up for themselves anymore, they walk away from problems and post their issue on Facebook. Sad, really quite pissed off about a situation that is work related. Working with kids, and wimps doesn't help.

  6. #108
    Behemoth Guvnor's Avatar
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    9.7.2016

    W - 83.3

    Trained - chest/back

    Bench 5 x 3+

    close grip bench - 4 x 8

    standing cable flies 2 x 15

    pull ups x 32

    barbell row - 4 x 10

    seated neutral close grip row 2 x 15

    done. blasted that out in around 50 minutes.

    macros;
    P - 200
    C - 246
    F - 55

    went out for a bite to eat with my wife. again, not a cheat meal or any other disordered term. still sitting within my macro's. no guilt at eating out, it fitted my macros.

    i got 2 chicken breasts, 1 slice of cheese, cranberry sauce on a soft white roll. not far off what i'd normally eat, maybe a white roll instead of rice. other than that its a balanced meal, heavy on protein, with fats and carbs.

    this was eaten around 75 mins post workout.


    tomorrow is leg day again, bit of an easier session but want to really surpass my previous leg days by a margin. got lots of spare time tomorrow so will spend time walking/moving when i can.

    weigh in tomorrow to see my average but should be tidy weight loss. had that meal tonight to try and maintain my weight, not aiming for any loss tomorrow. will try get in to the 82kg bracket next week.

  7. #109
    Behemoth Guvnor's Avatar
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    10.7.2016

    W - 83.3

    Average weight fell by 0.5kg. Thats around 0.8% of my bodyweight which is spot on.

    Screen Shot 2016-07-10 at 8.06.14 PM.jpg

    7 days ago I began walking. From 20 minutes minimum, tonight being a 45 minute walk. Seems to have altered that energy balance a bit.

    Goal for next 7 days is to touch a high 82kg. And aim for an average of around 82.9 to 83.1. With minimal walking, and no actual high heart rate cardio.

    I'm going to rely heavily upon my effort in the gym to exert as much energy as possible. Within 7-8 days I'll be finished my phase. meaning 5 of my next 6 workouts are Week 6 workouts which are the hardest, so i'll be giving training my all this week and leaving nothing in the gym


    Trained legs today. An afternoon workout;

    Hack Squat - 5 x 6+

    Prone Hammy Curl - 4 x 8

    Leg Press - 4 x 10

    Nordic Curls - 4 x 8

    Cable Crunches 3 x 20

    10 minutes on cross trainer at a high pace, heart rate sitting around 150 bpm.

    Parked car 5 minutes away and marched to and from gym.

    Drive home, ate then went for a 45 minutes walk. 50% being normal pace, and the final 50% being a higher pace. Aiming to weigh the same tomorrow. Last monday I was 83.7 so anything lower would be great and under 83.5 would be ideal.

    Macros;

    P - 197g
    C - 204g
    F - 75g

    ate some different food today. Fit Kitchen meals. BBQ Turkey with veg & Sweet potato. they claim the meals have;

    47g Pro
    22g Cho
    10g Fat

    I ate 2 for convenience and they have a higher than usual amount of protein (apparently) compared to my usual meals I aim for 30g, bolus fed. Carbs being less too, I aim for around 30 to 75g carbs per meal.

    This is why my Macro's are a bit off from normal. I was really busy early in the morning with plenty of movement. the higher protein kept me fairly full so didn't ever really miss the carbs until after training, I consumed a FK mean and some oats (50g) with paw paw, few dates and 50g of natural yoghurt.

    will probably train tomorrow - it's shoulders and arms.

    though I could miss tomorrow, train tuesday with wednesday off too. this would be correct schedule but i'll see how I feel early tomorrow and might go for my early morning yomp.


    Most likely plan;

    M - off - long walk
    T - shoulders arms
    W - off - long walk
    T - chest back
    F - legs
    S - chest back
    S - legs
    M - shoulders arms (would be final session of phase)
    T - can't train, I got court.
    W - start of new phase
    T - might train, got a remedial massage booked in. Will decide when I get new phase.


    10 weeks out today. Half way through diet.

  8. #110
    Behemoth Guvnor's Avatar
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    11.7.2016

    W - 82.9

    Ok, so a very early high 82, wasn't expecting this again. I need to remember this prep has to be easier, just doesn't feel right.

    My average weight is around that of 6-7 weeks out last time, where I grinded hard for the last 12 weeks. I think I'll still need to grind hard, just not as hard.

    No training today, did a 45 minute walk tonight.

    Session 5 of week 5 tomorrow morning. Shoulders & arms.

    Macros today;

    P - 192g
    C - 246g
    F - 62g

    9 weeks and 6 days.

    Chasing low 81's - best case scenario start eating up 2.5 to 3 weeks out.

  9. #111
    Behemoth Guvnor's Avatar
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    12.7.2016

    W - 83.2


    Trained shoulders/arms

    Seated DB Press - 4 x 8

    Supersets;
    Ez Bar Preacher Curl - 4 x 8
    Parallel Bar Dips - 4 x 8

    45 Deg Seated DB Curls - 3 x 10
    Kneeling Tricep Cable Pushdowns - 3 x 12

    Run the Rack Side Laterals - 2 x 10/10/10/10

    Good session, performance is on point - and especially strong in the run the rack side laterals for some random reason.

    35 minute walk at night time to keep calorie burn high.

    Macros for today;

    P - 182g
    C - 247g
    F - 67g


    No training tomorrow. I've developed a training cycle that means I get a Monday/Wednesday off.

    means I start on a Thursday and train 4 straight, with a day off then a final 'pump' session.

    I'll probably try and sleep solid tonight and get 8-9 hours. Then do a decent walk after work.

  10. #112
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    13.7.2016

    W - 82.9

    Back in the 82's. After the way I'm feeling today, I'll be surprised if I'm not lower tomorrow. Feeling run down, not sure what it is today as I didn't train.

    Macros;

    P - 195
    C - 246
    F - 66

    I'll train tomorrow, probably early but will gauge when I get up.

    I'm due for a skin fold test so I can compare to my skinfolds from late July 2015. Will be a different anthropologist but still and ISAK approved one

  11. #113
    Behemoth Guvnor's Avatar
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    14.7.2016

    W - 82.8kg

    Small drop, quite happy with it considering I take Monday/Wednesday as TDO's (training days off), and Tuesday is a less energy expenditure day. This week going as planned, and looking at an approx 0.4kg average loss.

    Trained early - chest/back final session 1 of week 6.

    Bench - 5 x 4

    Weighted Pull Ups - 4 x 6

    Inc DB Press - 4 x 10

    Inc DB Prone Row - 4 x 10

    Superset;
    Side laterals - 3 x 15
    Standing barbell curls - 3 x 12
    DB Skull Crushers - 3 x 15

    Done. Not an amazing session, around the same effort output as last week. This might sound silly but I trained at a different gym today with a customer who asked to join me for a session which I was quite flattered by and more than happy to accomodate his request - so I trained at a different gym (Revo Fitness) which usually feels heavier in weights vs my other gyms (Adrenalin, Warehouse, Total Worx)

    A bit bizarre, I'm not talking pin machines but DB's + barbell movements. All good, means I gotta push harder!


    Macros for today;

    P - 185
    C - 240
    F - 63

    Targets are - P 180, C 242, F 70.

    As an idea of what I eat (excluding weights) I ate the following today;

    Meal 1 - 5am - Oats, splash of milk, paw paw, few dates, spoonful of yoghurt & 1 scoop of MTS Whey (Cinnagraham!)

    Training commenced around 710am, pre workout today was a crack at GAT PMP, intra was Pro Supps Pineapple = very nice tasting. (copy of Xtend)

    After training I ate (meal 2 technically as it's a calorie intake) Whey Whip Protein balls around 200 kcals, roughly 20g pro, 20g cho, 7g fat (approx)

    Meal 3 - 1020am - basmati rice, chicken, carb free sauce, veg = cauliflower, broccoli, cabbage

    Meal 4 - 1245pm - exact same as above

    Meal 5 - 230pm - 75g low fat muesli, blueberries, paw paw, yoghurt, 100ml's milk - then minced turkey breast + veg

    30 minute high paced walk

    Meal 6 - serving of high quality white fish, mixed veg & 25g of a really nice nut butter - walnut/maple/vanilla - maple is purely a flavouring, and vanilla as essence.


    all done, very flexible. No limits on range, or variety. For me it's a numbers game.

    I do, unfortunately, hear competitors say crap like 'oh, I can't eat a quest bar during prep' = absolutely ludicrous, and the least of a competitors concerns.

    If I was to employ a very strict diet, with restrictions on foods, then I'd crack up. I work in big supplement shops around foods and protein bars etc, it'd be impossible.

    Back in 2007, during my 1st preps - i did a very Bro chicken, rice, broccoli diet. Usually once a week I'd go out to the small supplement shop in Dundee (Scotland) and buy 2 protein bars and devour them. I'd also at times go home and binge eat on a massive bowl of oats, bran flakes, raisins, biscuits - I'd feel terrible after it, so regretful but prior to it I was so famished and mentally struggling I just had to do it.

    Being more flexible really is a saviour for me, and I'm able to do it much longer term.

  12. #114
    Barbarian nycmil's Avatar
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    attention to detail. good stuff

  13. #115
    Behemoth Guvnor's Avatar
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    15.7.2016

    W - 82.6

    Down again, woke up at 430am, pee'd and weighed in at 82.8... decided I'll train at night, got another 3 hours kip which will be more beneficial as feeling pretty good today.. So after getting up a 2nd time, small pee and weighed at 82.6 thank you i'll take that.


    1st Progress pics since 19.5.2016. I've done a video since, but have been progressing smoothly so didn't bother taking too many pics.


    19.5.2016 I weighed 86.6kg vs today which is 82.6kg so a 4kg difference.

    Screen Shot 2016-07-15 at 10.56.35 AM.jpg
    Screen Shot 2016-07-15 at 10.57.36 AM.jpg

    Overall fairly satisfied with progress. Major point to remember - i've only dropped kcals once. Progression (weight loss) has continued to happen because of programmed training.

    I.E - monitoring reps, load, overall volume, density and within reason ROM + tempo.

    I'm training tonight. Session 2 of week 6 - legs. Includes Hack Squat, Deadlift, Backstep Lunge, Prone hammy curl & calf raises.

  14. #116
    Behemoth Guvnor's Avatar
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    To conclude yesterday for this record;

    Macros
    P - 235
    C - 193
    F - 77

    Different ratio's yesterday, just the way it worked out with food in the end. Pro is 50g up, but Cho is 50g down. Kcal still the same..

    Training at night was legs;

    Hack Squat - 4 x 8
    Deads - 4 x 6
    Backstep Lunge - 4 x 10
    Prone Ham Curl - 4 x 8
    Standing Calf Raise - 3 x 12

    Done. Think that will be my last Friday night training session as it's time limited and I do feed hungry/flat by then so will see what next training phase is and plan more early morning sessions.

  15. #117
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    16.7.2016

    W - 82.8

    On for an appreciable loss this week of around 0.4 or 0.5kg.

    My performance in the gym has been ok, but could be a tad better. And starting to feel them diet feels, so I ate a tad more today until I was somewhat satisfied.

    Trained chest/back;

    Bench - 6 x 2+
    close grip bench - 4 x 8
    standing cable flies - 2 x 15
    pull ups x 35
    one arm row 4 x 10
    seated neutral cable row 2 x 15


    It was raining here today, so I couldn't go for a walk. went to a gym for 'cardio' to replace the walk;

    15 mins high pace on cross trainer
    leg raises - 3 x 15
    cable crunches 3 x 15


    so i ate a tad more today. more of a strategic move as I'm down weight, and I want to record weight loss next week too. If i can at least weigh the same again tomorrow and not lighter then I stand a chance next week of improving.

    Macros;
    P - 175g
    C - 245g
    F - 83g

    so minimally over what I need to eat. And hopefully idea to prevent weight loss and not weight gain.

  16. #118
    Behemoth Guvnor's Avatar
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    17.7.2016

    W - 82.4

    ok after intentionally eating a tad more yesterday I ended up lower again.

    Average this week is 0.6kg lower than last week, and I really don't know when this is going to halt. One week I'll surely have to get a 'no drop' and make a change. I'm riding the wave of fat loss for as long as I can.

    Screen Shot 2016-07-17 at 6.20.29 PM.jpg

    Screen Shot 2016-07-17 at 6.20.45 PM.jpg
    Screen Shot 2016-07-17 at 6.20.29 PM.jpg
    Screen Shot 2016-07-17 at 6.20.59 PM.jpg

    trained today - last leg session of this phase. I was somewhat happy to see the back of this workout as I feel pretty tired, and a tad anxious in busy gyms. I'll need to drop caffeine and I'm going to kickstart my KSM-66, Ashwagandha.

    Hack Squat - 5 x 5+
    Prone Ham Curl - 4 x 8
    Leg Press - 4 x 10
    Nordic Curls - 4 x 8

    Done. Went full out on this session to record an improvement in volume.

    At night I went out for a 40 minute walk. And done some additional movement during the day to keep active.


    Macros;
    P - 179g
    C - 247g
    F - 58g
    Last edited by Guvnor; July 17th, 2016 at 06:44 AM.

  17. #119
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    18.7.2016

    W - 82.5

    This weeks plan is to not lose any weight on average. And mid way into next week no major drops.

    I spoke with my programmer, and he reckons a de-load week is need at this point. As i'm 8 weeks and 5 days out, but have the bodyweight of last year when I was 6 weeks out.

    A reload starting Wednesday/Thursday for 1 week will take me to 7 weeks and 3 days out. From there I have 5 weeks of hard training.

    these 5 weeks of programmed hard training is what will take me to a stage ready physique. Taking me up to around 2 weeks out, I can hopefully get another 2 week pre comp block of training and slowly increase carbs.

    Increasing food 2 weeks out would be gold. this psychologically is great, it shortens my diet by 2 weeks (to only 6 weeks and 5 day) and as I up carbs I will slowly gain more energy or another way to look at it is - have less lethargy.

    Trained this morning;

    DB Shoulder Press - 4 x 8

    Superset;
    Ez Bar Preacher Curl - 4 x 8
    Parallel Bar Dips - 4 x 8

    Superset;
    45 Deg Inc DB Curl - 3 x 10
    Kneeling Tricep Cable Rope Pulldowns - 3 x 12

    Run the Rack side laterals - 2 x 10/10/10/10

    Didn't feel great TBH. Bit down on strength. It's the end of a decent phase starting to bite.

    All good, got tomorrow off and will do some abs at home and stretch. Got a remedial massage on Thursday, hopefully on Thursday I can commence my new program.

    macros;
    P - 184g
    C - 253g
    F - 65g

    Had a pretty active day today. didn't go for a walk, feels hard to not go for a walk but relaxing will have more benefit.

    No training tomorrow.

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