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DeepFriedJonny in need of moob removal

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DeepFriedJonny
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2014/10/18 13:59:04 (permalink)

DeepFriedJonny in need of moob removal

Hi guys, just thought id write a progress log to try and keep me a little bit more motivated.
My current stats:
age 24
Height 5ft 11
weight 15st 2 lb
body fat % approximately 24 (only have this from electronic scale not callipers so could be more )

Ive been lifting on and off for the past couple of years i was 14st 10lbs at 30% ish fatwhen i started. having said that i feel like i haven't made much progress through no ones fault but my own lack of consistency.

My main goal is to get stronger and lose the man boobs and

I plan on being in the gym 5 days a week
my routine is usually 4 days but i want to add an extra day of cardio

MONDAY
Chest and tris
Flat bb bench 5x5
incline bb bench 3x10
pecdec 3x10
dips 3x10
cable push downs 3x10
cable overhead extensions 3x10

Tuesday back and bis
deadlift 5x5
t bar rows 3x10
lat pull down 3x10
ez bar curls 3x10
dumbell curls 3x10

wed rest

Thursday shoulders
millitary press 5x5
front raise 3x10
lateral raise 3x10
rear dealt raise 3x10 (laying on incline bench i think thats the right name )
upright rows 3x10
barbell shrugs 3x10

Friday legs
squat 5x5
leg press 3x10
laying leg curls 3x10
leg extensions 3x10

any advice on my routine would be much appreciated im looking to add in cardio for an hour on my off day.

my diet isnt great either usually just 3 square meals a day
breakfast 2 packs oat so simple and tea
snack flapjack or nutrigrain bar
lunch usually a pasta bake from tesco
dinner is usually a home cooked meal pasta and meat balls or steak and jacket potato with vegetables

i haven't used supplememts for a while but i have scimx whey, creatine and olympus health bcaa tablets.

i know my diet is poor so any advice around realistic changes i can make will be helpfull (im sure there are a few) i plan to start back at the gym this week and will try and log my progress weekly the best i can..
Thanks in advance and i look forward to sharing my progress with everyone!!
post edited by DeepFriedJonny - 2014/10/18 17:32:16
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    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/20 13:38:15 (permalink)
    ...
    post edited by DeepFriedJonny - 2014/10/20 13:41:19
    #2
    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/20 13:39:23 (permalink)
    ...
    post edited by DeepFriedJonny - 2014/10/20 13:42:15
    #3
    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/20 13:39:23 (permalink)
    ok weighed at 15st exactly this morning first day back in the gym today no flat benches free for barbell bench so i did db flat instead set 1 15kg x 12 (too light) set 2 25 kg x 10
    set 3 27.5 x 9
    incline bb
    set 1 60kgx5
    set 2 60kgx5
    set 3 60kg x 5
    set 4 60kg x 5
    set 5 60kg x 5
    pec dec
    the plates on this machine don't have weights just numbered so ill assume each plate is 5 kgs
    set 1 30 kg x 10
    set 2 30 kg x 12
    set 3 35 kg 10

    dips 3x10

    again the cable machines dont have weights on them so i am going to assume each plate is 5kg

    push downs
    set 1 35 kg x 10
    set 2 40kg x 10
    set 3 50 kg x 10

    over head rope extensions
    went light on these today to help with form to open the rope up at the end of movement

    set 1 15kgx12
    set 2 20kg x 10
    set 3 20kg x 10

    food wise today i had 1cup of natural yoghurt and 1 cup of granola for brakfast

    then went to the gym
    pwo i had 2 scoops of sci-mx whey with teaspoon of creatine mono in 300 ml of skimmed milk.

    for lunch at 3 im going to have chicken wrap

    abd dinner tonight is 8oz sirloin with jacket potato and mushrooms with grilled tomatoes

    before bed ill have another scoop of whey with 200ml of skimmed milk.
    #4
    The_Lone_Wolf
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    Re: DeepFriedJonny in need of moob removal 2014/10/20 13:55:25 (permalink)
    Welcome to MT.
     
    As you know, your diet is poor... Do some reading on the articles and post up a thread in the diet section to get some decent feedback. 

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    #5
    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/20 14:02:44 (permalink)
    i want to put up some starting photos but dont know how to upload can someone let me know please
    #6
    a dream
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    Re: DeepFriedJonny in need of moob removal 2014/10/20 14:46:10 (permalink)
    Start eating six times a day 1 chicken breast 5 times a day  handfull of broccoli every meal and the first 3 meals handfull of wholegrain pasta. sounds like alot of food but its best way to lose weigh. Try and lose 2 - 3 pounds a week to begin 40 - 60 minutes of cardio 5 -6 times a week after weight sessions.
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    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/20 15:02:45 (permalink)
    ok ill have to get a musclefood order in asap lol. it does sound like alot but ive been on a see food and eat it diet the past 2 years so not fussed about quantities lol i just dont know how ill fit 6 meals into one day buy ill just have to make changes to get where i need to be.
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    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/21 19:59:32 (permalink)
    Back an Biceps today felt a bit tired today but made it to the gym no worries

    deadlifts
    set 1 100kg x 5
    set 2 120kg x 5
    set 3 130kg x 5
    set 4 130kg x 4
    set 5 120kgx 5
    t bar rows
    set 1 40kgs x 10
    set 2 55 kgs x10
    set 3 65 kgs x10



    hammer strength lat pull down
    set 1 30 kg x 15
    set 2 50 kg x 12
    set 2 70 kg x 9

    ez bar curls

    set 1 15kg x 10
    set 2 15 kg x 10
    set 3 15 kg x 10

    alternating hammer curls
    set 1 8kg x 12
    set 2 12.5kg x 10
    set 3 12.5kg x 10.

    followed this with 40 mins of cardio i dod start to cramp up a bit towards the end but i think thats just coz i havent drunk much water today probs only 3 ltr oncluding what i had at the gym.
    post edited by DeepFriedJonny - 2014/10/21 20:00:41
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    The_Lone_Wolf
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    Re: DeepFriedJonny in need of moob removal 2014/10/22 09:14:13 (permalink)
    a dream
    Start eating six times a day 1 chicken breast 5 times a day  handfull of broccoli every meal and the first 3 meals handfull of wholegrain pasta. sounds like alot of food but its best way to lose weigh. Try and lose 2 - 3 pounds a week to begin 40 - 60 minutes of cardio 5 -6 times a week after weight sessions.




    Any reason for the wholegrain pasta? And at the start of the day instead of the end? 

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    The_Lone_Wolf
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    Re: DeepFriedJonny in need of moob removal 2014/10/22 09:14:45 (permalink)
    DeepFriedJonny
    Back an Biceps today felt a bit tired today but made it to the gym no worries

    deadlifts
    set 1 100kg x 5
    set 2 120kg x 5
    set 3 130kg x 5
    set 4 130kg x 4
    set 5 120kgx 5
    t bar rows
    set 1 40kgs x 10
    set 2 55 kgs x10
    set 3 65 kgs x10



    hammer strength lat pull down
    set 1 30 kg x 15
    set 2 50 kg x 12
    set 2 70 kg x 9

    ez bar curls

    set 1 15kg x 10
    set 2 15 kg x 10
    set 3 15 kg x 10

    alternating hammer curls
    set 1 8kg x 12
    set 2 12.5kg x 10
    set 3 12.5kg x 10.

    followed this with 40 mins of cardio i dod start to cramp up a bit towards the end but i think thats just coz i havent drunk much water today probs only 3 ltr oncluding what i had at the gym.



    Nice session mate.
     
    Up the water intake and electrolytes, that should help with cramps. 

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    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/22 16:43:50 (permalink)
    i am eating brown rice and sweet potato aswell as the whole grain pasta just to break it up and i assumed no carb source at the end of the day (other than the carbs from a mountain of veg lol) was because of the old 'no carbs after 7' thing
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    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/22 16:46:24 (permalink)
    thanks ive upped my water intake today hopefully it will help with cramps and ill have a cramp free cardio session tonight.
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    The_Lone_Wolf
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    Re: DeepFriedJonny in need of moob removal 2014/10/22 17:28:48 (permalink)
    DeepFriedJonny
    i am eating brown rice and sweet potato aswell as the whole grain pasta just to break it up and i assumed no carb source at the end of the day (other than the carbs from a mountain of veg lol) was because of the old 'no carbs after 7' thing


    The whole carbs after a certain time is complete rubbish mate. If anything the trend these days is carb back loading.

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    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/23 07:26:17 (permalink)
    did shoulders this morning not one of my strongest days but definitely one of my favourite days.

    seated military
    set 1 30kg x 5
    set 2 40kg x 5
    set 3 50kg x 5
    set 4 50kg x 5
    set 5 55kg x 5

    front raises
    set 1 10kg x 10
    set 2 10kg x 10
    set 3 12.5kg x 9

    rear delt raises
    set 1 10kg x 12
    set 2 10kg x 10
    set 3 10kg x 11

    side raises
    set 1 10kg x 10
    set 2 10kg x 8
    set 3 10kg x 8

    dumbell shrugs
    set 1 27.5kg x 12
    set 2 27.5kg x 10
    set 3 27.5kg x 10

    didnt do cardio after weights today because i had to leave for work but im gonna do it tonight instead.
    think i am going to try and workout in the mornings because thats the quitest time at monster gym.
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    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/26 09:58:41 (permalink)
    ok so leg day was friday went quite light on squats because im work on form over weight for these atm

    Squats
    set 1 40kgx5
    set 2 50kgx5
    set 3 65kgx5
    set 4 70kgx5
    set 5 80kgx5

    Leg press
    set 1 100kgx12
    set 2 140kgx10
    set 3 180kgx10

    laying leg curls(no weights on the plates just numbered so ill assume each plate is 5kg for arguments sake)

    set 1 20kgx13
    set 2 30x12
    set 3 40x8

    leg extensions
    set 1 35kgx10
    set 2 40kg x10
    set 3 40kg x 8

    i followed this with 30 min cardio felt sick by that point so went home lol.

    judging by the mirror i dont think ive lost any weight yet but ill weigh myself tomorrow morning before i eat anything to see.
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    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/26 09:58:41 (permalink)
    ok so leg day was friday went quite light on squats because im work on form over weight for these atm

    Squats
    set 1 40kgx5
    set 2 50kgx5
    set 3 65kgx5
    set 4 70kgx5
    set 5 80kgx5

    Leg press
    set 1 100kgx12
    set 2 140kgx10
    set 3 180kgx10

    laying leg curls(no weights on the plates just numbered so ill assume each plate is 5kg for arguments sake)

    set 1 20kgx13
    set 2 30x12
    set 3 40x8

    leg extensions
    set 1 35kgx10
    set 2 40kg x10
    set 3 40kg x 8

    i followed this with 30 min cardio felt sick by that point so went home lol.

    judging by the mirror i dont think ive lost any weight yet but ill weigh myself tomorrow morning before i eat anything to see.
    #17
    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/26 09:58:43 (permalink)
    ok so leg day was friday went quite light on squats because im work on form over weight for these atm

    Squats
    set 1 40kgx5
    set 2 50kgx5
    set 3 65kgx5
    set 4 70kgx5
    set 5 80kgx5

    Leg press
    set 1 100kgx12
    set 2 140kgx10
    set 3 180kgx10

    laying leg curls(no weights on the plates just numbered so ill assume each plate is 5kg for arguments sake)

    set 1 20kgx13
    set 2 30x12
    set 3 40x8

    leg extensions
    set 1 35kgx10
    set 2 40kg x10
    set 3 40kg x 8

    i followed this with 30 min cardio felt sick by that point so went home lol.

    judging by the mirror i dont think ive lost any weight yet but ill weigh myself tomorrow morning before i eat anything to see.
    #18
    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/26 10:30:08 (permalink)
    dont know if anyone can give me any advice im only eating about 55grams of carbs a day atm and ive felt tired all week long. one of my mates said to get an eca stack or a strong fat burner as the ingredients will give me alot of energy to help combat that tiredness im happy to put up with it but howlong for is a different matter lol
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    DeepFriedJonny
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    Re: DeepFriedJonny in need of moob removal 2014/10/26 10:30:11 (permalink)
    dont know if anyone can give me any advice im only eating about 55grams of carbs a day atm and ive felt tired all week long. one of my mates said to get an eca stack or a strong fat burner as the ingredients will give me alot of energy to help combat that tiredness im happy to put up with it but howlong for is a different matter lol
    #20
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