Captain T - pics up page 8

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

Make every week count!!.. Train hard!! Diet harder!! 

Never give up!!

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

www.fingerpistol.co.uk

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.

My new journal

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

    

Icemansoldier


Any updates on weight and measurements bro?

Any updates bro?

Muscle Finesse & Maximuscle Board Rep

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.

My new journal

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 :)

Muscle Finesse & Maximuscle Board Rep

Captain T


feeling ready to smash the last 6 weeks though.

Go for it buddy

Make every week count!!.. Train hard!! Diet harder!! 

Never give up!!

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

My new journal

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.

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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..

Jón Páll Sigmarsson
 Hercules of the 20^th Century

" Ekkert mál fyrir Jón Pál "

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

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is that less han 100gs of carbs per day?

    

I don't think so.  Why?

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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..

Jón Páll Sigmarsson
 Hercules of the 20^th Century

" Ekkert mál fyrir Jón Pál "

Cheers mate!  I'll appreciate the watchful eye!

My new journal

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

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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

My new journal

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!

WWW.MUSCLETALK.CO.UK 

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

My new journal

Red Bull


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!

Cheers red, I know what you mean - my pics look almost the same too!

My new journal

I showed my missus my pics side by side, and I asked her if she could see any progress as I'm usually overly critical, anway she just laughed and said 'they're the same picture aren't they?' - Gutted lol

WWW.MUSCLETALK.CO.UK 

I share the pain!  And I'm just trying to get to Captain-T's bloody before pics. 

Encouraging motivational bollox: I looked at some of the Body For Life challenge photo threads a while back, they run over 12 weeks or so and yes, the visual changes kick in toward the end.  So keep the faith!

www.ravenfamily.org/andyg/training

Good going bro, waist and weight still the same? Weight should be going down anyway, if not drop drops abit more and add more cardio, great work bro :)

Muscle Finesse & Maximuscle Board Rep

Hey captian, whats happening, losing any more inches ?????, although im out my diets gone tits up , but still need to keep eye on that, hows the diets going mate , not long left , its flown by..

Jón Páll Sigmarsson
 Hercules of the 20^th Century

" Ekkert mál fyrir Jón Pál "

Red Bull


I showed my missus my pics side by side, and I asked her if she could see any progress as I'm usually overly critical, anway she just laughed and said 'they're the same picture aren't they?' - Gutted lol

not the response you want after working your nuts off!
 
 

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AndyGates


I share the pain!  And I'm just trying to get to Captain-T's bloody before pics. 

Encouraging motivational bollox: I looked at some of the Body For Life challenge photo threads a while back, they run over 12 weeks or so and yes, the visual changes kick in toward the end.  So keep the faith!

Cheers Andy!
 
I think its because everyone thinks "cr*p its the last 4 weeks, best pull my finger out!"

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Icemansoldier


Good going bro, waist and weight still the same? Weight should be going down anyway, if not drop drops abit more and add more cardio, great work bro :)

Alright bro.
 
Weight was down to 71kg, 5.5kg total since start of SUC.
 
I've been adding in more cardio.  Only 4 weeks or so left so gotta smash it!

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22 Feb 2010:
 
6.00 coffee
TRAIN 50 mins bike
8.00 30g protein, 250ml milk, 1 tbsp Udos oil, 1 weetabix
12.00 salad - carrot, jalapeno, cucumber, tomato, green beans, kidney beans, olive oil, poppy seeds, 90g tuna and small wholemeal roll
5.00 90g tuna
8.00 100g chicken, carrot, spinach, tomato, grapes
9.30 home roasted mixed nuts

My new journal

23 Feb 2010:

6.00 coffee
TRAIN 40 mins bike
7.00 1 weetabix, 25g protein, 200ml milk, 1 tbsp udos oil
12.00 2 whole eggs, gammon, veg (carrot, parsnip, cabbage)
5.00 130g tuna, linseed, 1tbsp udos oil, 1 small wholemeal roll, 10 pistachios
6.00 1 small banana
8.00 1 large pitta, 200g grilled lamb burgers (homemade with onions and chilli flakes), carrot, red onion, sweetcorn
TRAIN: UPPER BODY
10.00 PWO - 40g protein, 30g malto, 1 tbsp Udos oil

UPPER:
Superset:
Flyes 12.75kg x12 x3
Pressups BW x12 x3
Pre-exhaust chest

Flat bench 60kg x10 x3

Chinups BW x14, 8, 5, 8, 5
Done with just 30sec rest between each set.  Wanted to hit 50 reps total but couldn't do it

Superset
BB row 70kg x10, x8+2, x8
Decline pullover 15kg x10 x3

Tri-set
Seated lat raise 11.5kg x10, 12.75kg x10 x2
Seated front raise 11.5kg x10, 12.75kg x10 x2
Seated DB press 11.5kg x10, 12.75kg x10 x2

Skullcrushers 45kg x9, x7

Pinwheel curls 16.5kg x10 x2

LOVED THIS SESSION!

My new journal

Working yet?

Captain T

Icemansoldier


Good going bro, waist and weight still the same? Weight should be going down anyway, if not drop drops abit more and add more cardio, great work bro :)

Alright bro.
 
Weight was down to 71kg, 5.5kg total since start of SUC.
 
I've been adding in more cardio.  Only 4 weeks or so left so gotta smash it!

Down 12 lbs in 8 weeks good work. Waist still the same? 4 weeks left you could lose a good 6lbs+

Muscle Finesse & Maximuscle Board Rep

Ballbag AKA onefatidiot


Working yet?

I am feeling better/firmer/leaner.  Took some pics on Sunday and I definitely look better compared to starting pics but then I've changed my phone since the competition started! 

My new journal

Good going bro.

What ideal weight do you want to knock down to? Or do you just want to look leaner?

25|5ft 7"|10st 6 - 04/06/10
Bench - 90KG(1RM)
Squat - 110KG(1RM)
Deads - 140KG (3RM)
Zeddy's Journal - CUTTING TIME

How's it going T?

Ironman Journal

Alright people, been a while since I posted in my own journal!

Progress was going well, tightening up, more definition, etc...then I injured my knee (either medial ligament or medial cartilage) at football and haven't been able to do anything for ages and it looks like I'll be out until middle next week.  I should be back in training before end of SUC though so I'll still put my pictures up.

Hope everybody else is doing well.

My new journal

Before:











After:

My new journal

What happened to "nothing's really happening"..?!? Loads leaner mate, looking a lot better for it. Any shots of legs?

Nice work!

Udos Choice | MWC Comp Journal

Cheers for the comments, I still feel I could have done a lot better.

No before shots of legs unfortunately, I'll take some leg shots when I can train again, haven't done anything since about 15 March apart from low intensity stationary bike due to knee issues!

My new journal

Great work Captain T....

Make every week count!!.. Train hard!! Diet harder!! 

Never give up!!