Captain T - pics up page 8

Keep working at it mate.... alot of progress could be made in the remaining 6 weeks.

Stick with it- I feel the same but I'm confident that photos in 6 weeks time will show different.

Cheers fellas, i have felt a little resurgence this week.  Feeling confident again, didn't run after weights this morning but did my little "fat burning finisher" (skipping and burpees)...also walked 2 miles to/from train station to work...will get on the bike tonight for half hour or so...then hit the pavement for 45 mins tomorrow AM.

Also on sunday, in keeping with my plan of not sticking to a plan on weights I'm going to have a "power" session - power cleans, DB snatches, jumping squats, it'll be fun.

keep at it, big results can happen in the last 6 weeks.

Icemansoldier


Any updates on weight and measurements bro?

Any updates bro?

not yet, waist and weight is the same as 2 weeks ago!

going to take some pics on weekend, although i dont think i'm going to post them up.

feeling ready to smash the last 6 weeks though.

You may of hit a plateau this is when you tweak your diet and up cardio length. I know its frustrating but keep plugging away bro, we all know there will be a big diff in before and after pics :)

Captain T


feeling ready to smash the last 6 weeks though.

Go for it buddy

15 Feb 2010:

6am coffee
TRAIN: 54 min walk, 3.38miles with 15kg in a backpack
7.45am 40g protein in water, 1 large banana
10.00am mug green tea
11.00am CNP flapjack
1.30pm 100g salmon, peppers, cucumber, spring onion
5.00pm 90g tuna
7.45pm 1tsp peanut butter, 10 peanuts, 10 cashew nuts
8.15pm 50g pasta, 90g chicken, 1tbsp udo's oil
10.30pm 30g casein in water

16 Feb 2010

7.30am 1 weetabix, 300ml semi skimmed milk, 25g protein, 1 tbsp Udo's oil
11.30am 90g tuna, linseed, 1 tbsp Udo's oil
1.30pm 50g tuna, 70g cottage cheese
4.30pm 100g chicken, red onion, tomato, 2 small wholemeal rolls
8.30pm 4 eggs, 2 wholemeal toast, baked beans
TRAIN: fullbody (to complete)
PWO: 40g protein in water, 1 large banana, 1 tbsp Udo's oil
10.30pm: 30g casein in water
NOTES: I know evening meal wasn't perfect but I was late home from work and needed to get something in me sharpish so I could train (which I'm about to go do now).

Training: fullbody
 
Pre-workout
Dynamic and static stretches
Supine bridges (to "activate" the glutes)
Rotator cuff warm-up
 
Superset
Split squat: 30kg x10, 40kg x8, 45kg x6
Weighted crunch: 20kg x10, x10, x10
 
Flat bench: 70kg x8, 80kg x4+2, 75kg x6+2
 
Superset
BB row: 75kg x10, 80kg x8, 85kg x6
DB lat raise: 16.5kg x12, x12, x12
Fat burning finisher
NOTES: I've been reading about posterior chain work for improving speed/jump.  The supine bridges before squats apparently fires up the glutes to do more work while squatting.  Also adding in things like glute-ham raises, hyperextentions, pullthroughs and good mornings.

Mate has 1MR stated above, the pics will show the difference, its when you feel you have hit that sticky point, but you know its all in the" head "..
 
As pointed, theres weeks left and you will pass through that mental aswell as physical barrier..

17 Feb 2010:

7.45am 30g protein in water, 1 tbsp Udo's oil, 250ml milk, bran flakes
10.30am green tea
11.30am 90g tuna, cherry tomatoes, carrots, cucumber, peppers, olive oil, sunflower seeds
3.30pm 90g tuna
7.00pm prawns and noodles (carbing up for football)
8.00pm football training
10.00pm 30g casein in water

is that less han 100gs of carbs per day?

I don't think so.  Why?

Hey man, crack on, up the training, and see it through, whats the saying a piece of cake..
 
Im out..... so ill be watchin your every move, and no friggin slip ups..

Cheers mate!  I'll appreciate the watchful eye!

Fri 19 Feb 2010

6.00 2 weetabix, 25g protein, 250ml milk, 1 tbsp udos oil
TRAIN: fullbody
8.00 PWO 40g protein, 50g maltodextrin. 1 tbsp udos oil
11.30 130g tuna, 1 tbsp udos oil, linseed
2.00 90g cottage cheese, salad - egg, spinach, tomato, peppers, carrot, sunflower seeds
5.00 90g tuna
8.00 2 lamb kebabs (home made with mince), spinach, tomato, carrot
TRAIN: 30min bike
10.30 40g casein in water

TRAINING
Front squat: 60kg x10, 65kg x8, 70kg x6
Seated DB press: 26.5kg x10, 24kg x10, 24kg x10
DB row: 49kg x8, 51.5kg x6, 54kg x4
Leg raise: 5kg x10, x10, x10
EZ curls: 42.5kg x6, x6
Hyperextension: 2x8 
Fat burning finisher

Sat 20 Feb 2010

9.00 coffee
TRAIN: 1 hr bike
11.00 40g protein in water, bran flakes, 250ml milk
1.30 1/2 chicken, peas (at nandos!)
7.00 20 almonds
8.00 homemade indian (at the in-laws so couldn't dictate dinner unfortunately!)
9.00 slice cheesecake (as above!)
12.00 30g casein in water

All you can do mate is stick at it. I've lost 20lbs and put pics side by side and I look identical. Just keep going!

Sun 21 Feb 2010

10.00 coffee
TRAIN: 45min bike
11.00 30g protein in water, 1 tbsp udos, bran flakes, 250ml milk
1.00 20 cashews
3.00 3 whole eggs, 2 toast, 1 slice cheese, 3 slices ham
TRAIN: fullbody
5.45 PWO 40g protein in water, 1 tbsp udos, large banana, 1 choc cornflake cake (made by the missus!)
7.00 salmon fillet, red onion, carrot, pepper, mushroom, tomato
9.00 20 cashews
10.30 30g casein in water

TRAINING:
Power clean: 50kg x3, 55kg x3, 60kg x2
Incline DB press: 26.5kg x8, 31.5kg x6, 32.75kg x5
Chins: BW+17.5kg x6, x6, x5+BW x4
Plank: 30secs x2
Skullcrushers: 42.5kg x10, x10