Rzoro hopes he doesn't SUC at this - FINAL PICS now added *phew*

kokelly


Sound progress mate, very good wide grip pull up reps must have a strong back! Keep going keep winning through losing.

 
Yeah i think my back is my strongest bodypart at the moment.  But thanks for that mate i really appreciate it.

Burney_1988


You're doing very well mate keep it up. I like them 1 arm underhand grip tricep pulldowns, they burn like fcuk.

 
Yeah they really do don't they.  That was my first time trying it actually.  I used to do it with the overhand grip but i find you can cheat too much and use your bodyweight to help you.  This way seems a lot stricter in form and harder to do.

Been awhile since i did an update.  Friday was bad for legs day.  Started doing squats and then felt this sharp pain in my lower back.  So had to stop and couldn't train at all that day.  So gutted.  So all weekend i've just been resting it and getting it massaged so that it would be ok by monday.

Was really happy today because i was really worried about my weight as i didn't train friday and just lazed around being annoyed about my back watching the footy all weekend.  But was happy as im down to 84.5kg today so was happy with that.  So that pumped me up as i did chest and shoulders today.
 
INCLINE BENCH PRESS
85kg x 10
90kg x 9 + 1
90kg x 7 + 3
 
CABLE FLYES
15kg x 10
17.5kg x 10
17.5kg x 8 + 2
 
CHEST PRESS
80kg x 10
85kg x 10
90kg x 8 + 2
 
SHRUGS
120kg x 10
130kg x 10
140kg x 10
 
UPRIGHT ROWS
30kg x 12
30kg x 10
32.5kg x 8
 
SIDE LATERAL RAISE
16kg x 10
18kg x 10
18kg x 10
 
REAR LATERAL LYING ON A BENCH
12kg x 10
14kg x 10
14kg x 10
 
cardio 20 minutes on the crosstrainer.
 
 

Then at lunchtime did 25 minutes walking on the treadmill 13.5% incline speed 6kmh.

Good stuff! How did the back feel? Hope you have a gooden tonight at the footy

Burney_1988


Good stuff! How did the back feel? Hope you have a gooden tonight at the footy

Back felt ok actually.  Was a bit worried so ive delayed doing my back workout for as long as possible.  but i think it will be good tomorrow.  yeah really buzzing and just waiting to hear the team news to see if suarez is starting.

I reckon he'll start, don't see why not. Do you live far from Anfield then? Do you sit in the kop?

Your side lats make me wanna cry

Do you watch Liverpool often mate? I go there quite a bit, can't make tonight though, stuck at Lancashire FA

No start for Suarez then. Bellamy has been doing well recently anyway.

Well done on maintaining the weight loss bud and hope your back doesn,t hamper your efforts.

Burney_1988


I reckon he'll start, don't see why not. Do you live far from Anfield then? Do you sit in the kop?

Was born in liverpool but live in birmingham and london because of my job.  Gutted about the result as we could have nicked it.

walkie


Your side lats make me wanna cry

Do you watch Liverpool often mate? I go there quite a bit, can't make tonight though, stuck at Lancashire FA

Lol my side lats?  Nah they're not impressive, i need to work harder on those.
 
Yeah i used to be season ticket holder.  But because of work i had to give it up.  But i try to go when i can.  Still go to at least 20 games a season.
 

Hoppy1975


Well done on maintaining the weight loss bud and hope your back doesn,t hamper your efforts.

Thanks mate.  It did hamper me a bit today as i was working my back.  Couldn't go as heavy as i wanted on deadlifting because of the strain on my back.

ok back workout today. Haven't deadlifted in god knows how long but thought i'd give it a try to help strengthen my core.  But with my back injury i had to take it easy as it was nearly healed and didn't want to make it worse.
 
WIDE GRIP PULLUPS
bodyweight + 4kg x 10
bodyweight + 4kg x 8 + 2
bodyweight + 4kg x 6 + 3 + 1
 
PENDLAY ROWS
60kg x 10
70kg x 10 (really struggled)
70kg x 10
 
DEADLIFT
100kg x 10
120kg x 10
140kg x 8 (started feeling a strain so i stopped)
 
STRAIGHT ARM CABLE PUSHDOWNS
30kg x 10
32.5kg x 10
32.5kg x 8 + 2
 
SEATED ROW
55kg x 10
60kg x 10
62.5kg x 7 + 3
 
CARDIO: 10 minute interval training on the treadmill as i was rushing late for work.
 
Then went again at lunchtime and did a 25 crosstrainer.

Yesterday was my rest from weights day so i just did some cardio.  Went to the gym on the treamill for 20 minutes on a 4.5% incline speed 7.5kmh...real fast walking speed.  Then did a spinning class for 45 minutes.  Never done one before but bloody hell that was tough.  If that didn't burn calories then i don't know what will.  Then went to gym at lunchtime for another cardio session on the crosstrainer for 25 minutes.  Yesterday i also had my cheat meal of nandos yyuuummmmmm.
 
With 5 weeks now gone in the SUC its time for me to try and up the weight loss.  8lbs is good so far but my goal is to get to 80kg but the end of the SUC and its getting harder and harder to lose the weight each week.  So going to up my rep range in weights to a 15, 12, 10 rep range and see how i get on.  Obviously i'll have to drop down in weights a bit to compensate.  Was planning on doing legs today but lower back still has a slight twinge.  I think i could manage it but want to rest it as must as i can before i take the risk so will wait til tomorrow and i'll do arms today instead.  Had my two weetabix and whey about 40 minutes ago and my gym opens in 35 minutes so i'll report back later on how i get on.

Ok did arms today with my change in reps and definitely felt the difference.  Had to slightly drop down in weights obviously.
 
DUMBELL PREACHER CURLS 
16kg x 15 
18kg x 12 (lots of pausing at the top as very hard) 
18kg x 10  
  
OVERHEAD CABLE TRICEP EXTENSION 
25kg x 15 
30kg x 12 (major struggle) 
30kg x 7+ 3 
  
CABLE BARBELL CURLS (thought i'd make a change)
20kg x 15 
25kg x 12 
30kg x 10 
  
TRICEP PUSHDOWNS 
30kg x 15 
35kg x 12 
37.5kg x 10 
  
OVERHEAD CABLE CURL 
10kg x 15 
12.5 x 12 
15kg x 10 
  
CABLE ONE ARM TRICEP EXTENSION (underhand grip)
10kg x 15 
12.5kg x 10 + 2 
12.5kg x 8 + 2
 
Used the ab crunch machine as well and then did cardio with a fast walk on the treadmill 5% incline speed 7.5kmh for 25 minutes.
 
Really enjoyed that session even if i was totally knackered afterwards.

A fellow Liverpool fan - nice one!

Some impressive lifts going on!

Good luck mate, hope you get to where you want to be

haha great to see an arm sesh! Many believe you don't need to train da guns, I disagree!!
 
Good weight for the volume (as always) 
 
gggrrrrrrrzoro

walkie


haha great to see an arm sesh! Many believe you don't need to train da guns, I disagree!!

Good weight for the volume (as always) 

gggrrrrrrrzoro

I used to believe that as well, but it definitely has made a difference.  And it feels good have a guns session.