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A mans last ditch attempt

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TheDA mark 2
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2008/05/22 10:59:22 (permalink)
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A mans last ditch attempt

Start

Height= 6.0 foot
BW=20.4 stone
BF%= 38.8
BM%= 24.0

Not a great place to start from was it.

After giving up on all the so called miracle pills for weight loss, "well we have all tried the easy way haven’t we" and dislocating my shoulder playing rugby I decided that it was the hard graft method of getting fit and if that didn't work just to give up and invest in a xxxl pair of jogging bottoms.

Fortunately I work with a bloke that also wanted to hit the gym hard but for bulking reasons so started a training program.


Bench Press "remembering =this is with recently dislocated shoulder" = 30 reps 15kg
Incline bench press = 30 reps 10kg
Lat pull down = 30 reps 40kg
Bicep Curl = 30 reps 30 kg
Triceps = 30 reps 40kg
Pec flys on cables = 30 reps 18kg

2 x per week

I know pitiful wasn't it
#1

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    john_cappa
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    RE: A mans last ditch attempt 2008/05/22 11:03:58 (permalink)
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    everyone starts some where!

    Post in the D&N section and get your diet sorted,
    Post in the routines section and nail your routine!
    Post in the weightloss section and get some tips etc!

    Use the forum and information and experience that countless members have!

    Best of luck
    #2
    TheDA mark 2
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    RE: A mans last ditch attempt 2008/05/22 11:11:51 (permalink)
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    Well here are the results after six months "yes I know I only just posted the start but that was from training diary as I have only just found this section of MT"

    Height= 6.0 foot
    BW=17.5 stone
    BF%= 27.5
    BM%= 38.8

    Bench Press = 30 reps 105kg
    Incline bench press = 30 reps 70kg
    Lat pull down = 30 reps 90kg
    Bicep Curl = 30 reps 70kg
    Triceps = 30 reps 88kg
    Pec flys on cables = 30 reps 45kg
    Snatch and shoulder press = 40 reps 70kg

    4 x per week
    1.5 hours squash 3 x per week

    Not a bad improvement but still a long way to go

    Ps thanks john_cappa for advice and encouragement

    Now if only they could invest 0 calorie larger i would be set
    #3
    john_cappa
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    RE: A mans last ditch attempt 2008/05/22 11:28:43 (permalink)
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    30 reps @ 105 kg? free weight or machine?
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    TheDA mark 2
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    RE: A mans last ditch attempt 2008/05/22 11:43:25 (permalink)
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    That’s on a free weight bar to be fair that is split in to 3 sets of 10 reps

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #5
    john_cappa
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    RE: A mans last ditch attempt 2008/05/22 12:06:12 (permalink)
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    ORIGINAL: TheDA mark 2

    That’s on a free weight bar to be fair that is split in to 3 sets of 10 reps


    ahhhhhhh! Massive difference

    regardless you have made significant progress since you started so utilise the sub forums on this board to continue progressing to where you want to be
    #6
    TheDA mark 2
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    RE: A mans last ditch attempt 2008/05/22 14:44:51 (permalink)
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    Added these to training two weeks ago

    4 x a week

    seated leg press 4 x 10 reps of 180kg

    calf curls 4 x 10 reps of 60kg

    leg extensions 4 x 10 reps of 70kg

    5 x a week

    back extinctions 4 x 15reps

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #7
    TheDA mark 2
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    RE: A mans last ditch attempt 2008/05/23 20:44:24 (permalink)
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    Well here is my new target for training

    Drum roll please

    i am aiming to improve my snatch and press from 4 reps at 80kg to 10 reps at 90kg in 2 months

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #8
    TheDA
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    RE: A mans last ditch attempt 2008/05/23 20:49:28 (permalink)
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    Ha ha ! told you I would post mate, I will make sure you can do 4 reps at 80 first Fair do though, still pretty heavy.
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    TheDA mark 2
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    RE: A mans last ditch attempt 2008/05/26 15:23:46 (permalink)
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    Was happily suprised today as tried for one rep max on dead lift and turns out i can lft 160kg.

    As for my target for 10 rep of snatch and press @ 90kg my current one rep max is 87kg with alot of grunting and straining. So am changing my target to a slightly more realistic target of 6 reps @ 90kg


    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #10
    TheDA mark 2
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    RE: A mans last ditch attempt 2008/06/08 10:18:36 (permalink)
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    To the gods for the gym and all thing fittnes please forgive me for i have sinned.

    After a week away from the gym because of time constraints and two drink and fatty food filled weekends "damn frinds birthdays" i have gone the other way in my quest for a new fitter me. am now gone from 16.8 stone to 17.5 stone in one week after the hours of hard graft down the gym to lose it in the first place.

    Oh am having to start joggin gtwo to three times a week on top of very thing as i have signed up for two 16K runs meaning there are no excuses because i have made a comitment. Now i know any one reading this will think ah 16k thats not far i could run that today if you have not already done this today but for me this is a big thing.
    post edited by TheDA mark 2 - 2008/06/08 10:19:02

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #11
    Sallow
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    RE: A mans last ditch attempt 2008/06/08 21:28:30 (permalink)
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    16k is far mate especially since your a big guy. I doubt I could do 1.6k You have some good lifts too.
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    Steve902
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    RE: A mans last ditch attempt 2008/06/25 23:14:58 (permalink)
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    What does BM% mean?
    #13
    TheDA mark 2
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    RE: A mans last ditch attempt 2008/07/20 13:15:48 (permalink)
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    Right thought it was time to update my journal.

    Firstly
    What does BM% mean?
    from steve902 I mean lean body mass i guess Lean Mussle Mass would have been better will have to get that changed.

    Oh steve902 i think i may have blocked you from this thread sorry it was a miss click no offence ment mate.

    Right well it is seven months in and i am quite happy with my results

    Height= 6.0 foot
    BW=20.4 stone
    BF%= 38.8
    LMM%= 24.0

    Was where i was starting off from

    am now

    Height= 6.0 foot no suprise there
    BW=16.1 stone
    BF%= 22.2
    LMM%= 39.5



    unfortunatly my gym partner went an killed his abbs by tearing one side (have to say one of the strangest things to see as he can only tense one side which is very funny to watch) so has ment that have not been able to do such heavy wieghts as he cant spot so have done alot of tabata training.

    Am finaly back on the heavy wieghts now and have started a cissus drol cycle i think i can realy feel the gains and if nothing else do get good roid rage down the gym so great focus
    post edited by TheDA mark 2 - 2008/07/20 13:17:42

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #14
    TheDA mark 2
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    RE: A mans last ditch attempt 2008/07/28 13:37:34 (permalink)
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    Have just noticed i have not updated my lifts in a while.

    All sets are done in 10, 8 then six reps with increasing weight each set have just put down heaviest weight as first set is a warm up.

    Bicep curl on bar= 60kg
    Bench press on bar= 90-100kg
    Incline bench press on bar=70kg
    Pec flies on dumbs= 25kg each dumb
    Reverse military press on bar= 65kg
    Up right rows on bar=60kg
    Seated rows on cable=178kg
    Lateral raises on dumb=15kg each dum
    Lat pull downs= 100kg
    Dips = 10,8,6
    Pull ups= 5
    Leg extension= 85kg
    Leg curls= 85kg
    Seated squat on machine= 100kg
    Preacher curls= 15kg
    Triceps pull down on cables= 88kg
    Dead Lifts= 3 x 10 reps at 100kg 1 rep max 160kg


    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #15
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