Goals changed again - now going for a Strongman Comp!

Right . on Steven B's orders I' gonna keep logging stuff following on from the SUC
 
Still got a way to go to get the abs out but hopefully a bit more commitment on the diet front and consistent cardio should sort that out.
 
Am gonna continue with the Y3T approach as I've really enjoyed this style of training.
 
Goals - get the waist down to 30"
Build some Lats & Delts!
 
Numbers wise - Dips for 8 reps with equivalent of bodyweight on the belt
Bent over Rows - at least 100k for reps
 
Planned routine 
Tues = Delts / Tri's / Calves
 
Thurs = Back thickness / Hams / Abs
 
Sat = Back width / Chest / Bi's
 
Sun = Quads / Calves / Abs
 
Cardio to be done on days off
 
Will post up full routine + planned diet shortly
 
Back on it tomorrow!
 

Routine sorted , still tinkering with the diet plan
 
Tues = Smith Press / Seated dumbell Press / Bent over laterals / Lateral raises
Skullcrushers / V bar pushdowns / Close Grip Bench / M/C Tri Extn
3 min Calf routine
 
Thurs = Leg Curls / High stance Leg Press / SLDL
Deadlift / T-Bar row / single arm db row / Low cable row to neck
Hyperextensions / Roman Chair Sit Ups / Low & High Pulley woodchops
 
Sat = Flat DB Press / Incline Press / Incline Fly / Weighted dips / Cable X over drop set
Chins / V Bar Pulldowns / Wide Grip Pulldowns / BB Pullovers
Narrow & Wide Grip EZ curls / DB curls
 
Sun = Leg Press / Hack Squat / Front Squat / Leg Extensions
Standing Calf Raises / Seated Calf Raises
Planks / Hanging Leg Raises / Russian twists
 
Week 1 = 6 - 10 reps 
Week 2 = 12 - 14 reps
Week 3 = 16 - 20 reps

Ok back in the gym on Tuesday
Seated smith press - 60k x 8 / 7 / 6
Seated db press - 65lbs x 4  , 60lbs x 7 / 7 / 6
Bent laterals - 30lbs x 10 / 10 /10
M/C Laterals - 30 x 10 / 10 / 8
 
Skulls - 50k x 4  , 40k x 8 / 8
Pushdowns - 40k x 8 / 8
Close Grip - 80k x 6 , 75k x 8
M/C Tri Extn - 40k x 12 / 12
 
3 min Calf routine
 
Today = 48 mins steady cardio - 510 cals 
 
 

Good luck mate

nice one don,,,keep up good work,,,,,,,

All the best mate and i,m sure you,ll reach your goals!

cheers guys - I will get these bl**dy abs out lol
 
So this morning I did Hams / Back thickness - ran out of time for abs lol, will fit them in with cardio tmoz
Leg curls - 60k x 3 x 10
High Stance leg Press - 120k x 3 x 10
SLDL - 80k a 3 x 10 pumped by now
Tried deadlifts and they just weren't happening gonna revert to rack pulls
T Bar row app broke - so did BOR instead
BOR 70k x 10, 75k x 10 / 9
Single db row - 70lbs x 10 / 9 / 9
Cable rows - 70k x 8 / 8 / 9
Hyperextension x 2 sets of 20 at BW

 
 

OMG - Doms in calves finally subsided only to be replaced by Doms in the hams - walking like John wayne when I get up to go for a pee!!!!
40 min walk to gym this morning
Abs - Roman chair situps / low & high pulley wood chops
45 mins on x trainer
Was watching Rocky IV last night and one line from the Trainer (can't recall his name ) rang true -
"You know what you've gotta do! - Do it!"
 
Guess it's time to man up and do it!!

Mate your workouts are impressive as hell but get that diet sorted!

Hoppy1975


Mate your workouts are impressive as hell but get that diet sorted!

Lol, I'm working on it !
Got a rough draft of weekdays while at work
M1 - Protein / 30g oats blended , 2 x banana
M2 - Homemade protein bar, yoghurt
M3 - Tuna or Salmon with 100g Cous-cous / veggies
M4 - Quark / options sachet
M5 - 200g chicken / 80g basmati / veggies
M6 - 4 x eggs , 2 oz cheese scrambled

Hamstrings still tender this morning , might have to delay Quads session tomorrow - we'll see
 
So, today was Chest , Back width and Biceps and was a cracking sesh! Target rep range = 8 - 10
Flat DB Press
90lbs x 8 /8
Incline DB Press
70lbs x 10 / 10
Incline Flyes
40lbs x 12
Weighted dips
50k x 9 , 6 (second set was maybe a set too far lmao)
Cable crossovers - drop set
30 x 15r, 25 x 10, 20 x 10
 
V Bar Pulldowns
70k x 8 / 8 , 65k x 8
Wide Pulldowns
70k x 6, 65 x 8, 60 x 8
BB Pullovers
35k x 8 / 8
 
Wide Grip EZ Curls 
35k x 10 / 10
Narrow Grip EZ Curls
35k 10 / 10
Dumbell curls
45lbs x 5 + 40lbs x 5 + 35lbs x 5 - all done in one set
 
Finished with 40 mins steady cardio
 
Time to chill 
 

now thats whats i,m talking about donny pal welldone for getting this up mate . this is the best way to keep yourself motivated plus u will get alot off help from the lads .
looks like your carrying things on well donny welldone pal keep it up and keep this updated

Yesterday's diet was poor even by my standards lol, only had a Pro/carb shake PWO , a Pro shake about 2 hours later and bacon / cheese / onion omellette all day!!!!!
Hams still not fully recovered but ploughed on with a Quads session anyway
40 min walk to gym
Leg Press
120k x 15
130 x 12
140 x 10
150 x 8
Hack Squats 
100k x 10 / 10 / 10
Missed out on the Front Squats , didnt want to try them with tight hams
Leg Extensions
55k x 12
60k x 10
65k x 8
Calf raises
150k - 25 / 25 / 25
Seated Calf Raises
60k x 10 - sloppy last few reps
55k x 12
55k x 10
 
Eats so far today
Pro/ carb shake PWO
Bottle of Powerade while out shopping
2 x chicken breasts , new pots , carrots , brocolli
 
Planned
Chicken stir fry for tea
Protein bar + some nuts to snack on
Quark / peanut butter pre bed
 
Prepped stuff for tomorrow - should be easier to keep on track on a work day.

nice work again today donny . food so far today is good  all going well keep at it donny

Can't believe you're carrying on the cut - through Xmas? 
 
How about dropping things like leg press for more CV/core based leg movements such as split squats, lunges, overhead squats etc?  Not sure if that conflicts with Y3T? 
 
 

JimRat


Can't believe you're carrying on the cut - through Xmas? 

How about dropping things like leg press for more CV/core based leg movements such as split squats, lunges, overhead squats etc?  Not sure if that conflicts with Y3T? 

Carrying on up to xmas - with a few cheats thrown in for social ocassions lol - plan to hit the new year without having too much blubber  and see where to go from there.  I'm really fancying the idea of trying a BB comp - prob 2013 but I need to make a fair few physique changes before I'd even attempt it.
 
Y3T isn't rocket science really  (basic gist is 1 week heavy , 1 week medium , 1 week lowish weight high reps - rinse and repeat x 3 for 1 cycle) and you can use just about any exercise - I quite like split squats and lunges and may switch things around a bit on the next round , I don't think I could do an Overhead Squat if my life depended on it 

Rest day yesterday - kept diet pretty clean
M1 - Tuna / cous cous / Onion / peppers
M2 - 250g Quark
M3 - 40g pro shake
M4 - Roast pork , couple of roast spuds, brussels , peas, carrots
M5 - Protein bar
 
Today - Delts & Tri's - round 2 of Y3T medium weight
Smith Press - 45k x 3 x 14
Arnold press - 45lbs x 3 x 12
Bent over laterals - 10k x 15 / 14 / 15
M/c laterals - 20 x 14 / 12 / 12
Skulls - 30k x 3 x 14
Pushdowns - 30k x 3 x 14
Close Grip - 55k x 3 x 12
3 min calf routine
 
BCCA's pre & post Training
M1 1 10 pm- Cous Cous / tuna / peppers / onions / tomatoes
                     Greek Yoghurt with honey
Planned -
M2 4pm - 40g pro shake
M3 6.30pm - Cottage pie / veggies
M4  9pm - Cheese Omellette
M3 -

Having spent some time thinking about IF , I've decided to give it a go.
 
i have no problem whatsover in not eating till 1 pm so should fit in with my current goals to drop a chunk of fat.
Today's session = 40 mins walk to gym
Bit of core work = High & low woodchops , bw hyperextensions + roman chair sit ups
30 mins X trainer
Planned diet for today
M1 - 1.15 pm = Tuna / Cous -cous , greek yoghurt with honey
M2 - 4 pm ish = Pro / carb shake
M3 - 7pm ish + Chicken Fajitas
M4 - 9pm - Scrambled eggs with a little cheese
Hoping to drop to 75kg before xmas - currently sitting at 77.5

Hi mate ! I see you are going for it on an IF diet! Are you following Leangains style with the carb cycling ?

nice to see u carrying on don bud welldone .keep up the hard work and i,m sure we will see those abs