Pacey's SUC Jan 2012

HIIT, followed by Legs followed by HIIT, all on a low-carb diet? I think your legs are going to hate you!

Agreed mate actually. Good thing i've noticed this prior then during. Cheers bud.

Good luck mate - I'm gonna try and get some HIIT in but generally I train early am and it kills me then 

Cheers mate

Day 1...
 
Back and Biceps:
3x bent over barbell rows 25kg 12, 10, 10
3x dealifts 35kg 12, 10, 8
3x rear delt flyes 7.5kg 12, 10, 8
3x barbell curl 17.5kg 10, 8, 6 (fatigue started setting it here)
 
I feel I need more work on my form, but overly happy with my workout. I can definitely feel the affects of the rear delt flyes already, not so much on my biceps though. 
 
Diet, 2160 calories, 220.5g of protein, 87.7g of fat, 111.9g of carbs. Personally I want less then this so i'll work on it from tomorrow. Just got a Belgian chocolate diet whey shake w/250ml of semi skimmed for a bedtime snack... damn thats a good bedtime snack! 

Great session mate. That shake sound lovely

Day 2...
 
Slow cardio today for 40 minutes, plus 10 minutes of HIIT. Feeling good. I'm really feeling the affects of the back workout yesterday.
 
Macro's: Calories 2050, 223.6g of protein, 89.5g of fat, and 84.3g of carbs. I still want to bring this down slightly.

Sounds like its going well, good stuff!

You seem to be really on top of your diet, big props if you can keep it up for 12 weeks!

So I haven't been on in a while, perfect time for an update then.
 
The first week went really well. I feel my diet is spot on for what I want and I haven't slipped up once, not even tempted by soft drinks or chocolate, despite having an incredible craving for McDonalds. Diet is looking a little something like this:
Wake up: Lean Degree
Breakfast: Protein shake w/20g oats, 3 egg (2 white, 1 whole) omelette w/ ham and cherry tomatoes.
AM Snack: Mixed nuts
Lunch: Chicken breast and sweet potato
PM Snack: Mixed nuts/tuna/protein shake
Dinner: Chicken breast or salmon w/ carrots and broccoli
Evening Snack: Protein shake w/peanut butter
 
Macro's on average are looking good. Calories 1800-2000, protein 190-210g, fat 70-90g, carbs 50-70g.
 
I feel good. I feel great actually. I'm noticing a change in my body already, more energetic.
 
Workout wise i've been doing this plan:
Monday - Back & Biceps
Tuesday - 45mins slow cardio, last10 mins HIIT
Wednesday - Legs
Thursday - 45 mins slow cardio, last 10mins HIIT
Friday - Shoulders, Chest, Triceps
Saturday - OFF
Sunday - 45 mins slow cardio or HIIT
 
My cardio got a little mixed up in last week but is back on track now. I also missed my legs workout due to work complications which I was pretty gutted about, but it's legs tomorrow so i'm looking forward to that.
 
I'll update stats and pics at the start of next week. Time to go look around some of you other guys.

Sounds like you've had a better week than I have mate. Keep it up.

Keep it up mate!!
 
I nearly lost control for a McD's Big & Tasty on Sunday, was trying to think of a positive excuse to nail one but will power held and I relented..lol..
 
These wonderful things are sent to test us

Mate looks like your diet and training are sorted so just stick to them and you,ll see some great progress come 11 weeks.

Cheers lads.
 
Legs today. Here's how it went:
Squats 20kg -  3 sets of 20, 18, 16
Straight Leg Deadlift 20kg - 3 sets of 16, 14, 12
Good Morning 20kg - 3 sets of 18, 16, 14
 
This is my first proper leg workout so I wanted to keep the weight manageable enough to ensure I maintain perfect form, I think I did. I'm feeling the effects already, kinda looking forward to the morning lol.
 
The tempo i've been using for every workout by the way is a slow 4 down, 2 hold, 1 up (or as quick as possible, 2 hold, and repeat. Makes the lighter weights feel a lot more heavy towards the end.
 
New PhD supplement time. I wanted chocolate orange, ended up with strawberry deluxe. And f*ck my mouth it tastes good, strongly recommend. 
 
I've been away from my computer a lot recently so I haven't managed to update it for a couple of days, but for those who care, i'll be updating daily from now on... ish.

Wow! I love leg workouts. It's left me sore as hell but I could already feel the benefits. I can't wait to do it next week. 
 
Thursday was a rest day for me. Today was chest, shoulders, and triceps. Here's what I did:
Flat bench press - 25kg x3 (12, 10, 8)
Incline bench press - 20kg x 3 (10, 8, 6)
Shoulder press - 17.5kg x 3 (12, 10, 8)
Dips - bodyweight x 3 (12, 8, 6)

Hey man how are you getting on, still plugging away at it?

Well... despite being nowhere near remotely active, I have still be keeping up with this, and i'll be posting my final pics tomorrow.