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SUC it and see (Jan 2015) - Final PICS pg 8

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lancs_lad
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2015/01/11 12:35:23 (permalink)
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SUC it and see (Jan 2015) - Final PICS pg 8

Well this is my first SUC and hopefully going to be a successful one.
 
My first child is due in June so I plan on getting the leanest I have ever been by then.  This SUC will provide motivation for the 1st 12 weeks.  I have already had a week of dieting and lost 6lbs of watery crap.
 
My weak points are clearly my legs.  The were work in progress a year ago until I fell and badly broke my ankle a year ago yesterday.  I was in a cast/boot for 4 months.  I still have limited movement in my left ankle, so training that calf is tricky.
 
During December I tested my max lifts:
Squat - 135 kg
Dead - 190 Kg
Bench - 115 Kg
 
Vids can be seen here - http://vimeo.com/user23015602/videos
 
I dont plan on doing much planned cardio during the SUC.  My x-trainer has gone into storage as we are trying to sell our house so needed to de clutter.  I kayak most weekends so that will be about it, oh and I'm on my feet all day with my job.
 
As for lifting I will carry on with what I have been doing.  This is 3 times a week (sometimes 4 if I throw in an arm day).  It is a bit of a weird split but it works for me as I like to dead lift twice a week.  It is as follows:
 
Day 1 - Squats, BB Calf raises, DB single calf raises, Mil Press, Side raises, Reverse flys, Dead lifts (sumo)
 
Day 2 - Chin Ups, BB rows, RG Lat pull down, Seated cable row, standing str8 arm pull down, Shrugs
 
Day 3 - Flat bench, incline DB bench, Incline flys, Incline bench, BB calf raises, Seated calf raises, Dead lifts (sumo)
 
Current body stats
Age - 34
Height - 6ft 3
Weight - 16st 7 
Waist (tensed) - 39
Waist (relaxed) - 41
Hips - 43 3/4
Chest (relaxed) - 44 7/8
Chest (tensed) - 48 3/4
Left thigh - 25
Right thigh - 26
Left bicep - 16 5/8
Right bicep - 17
Left calf - 15
Right calf - 15 1/4
Neck - 16 3/4
 
 
 
 
 
 
 
 
 
 
 
Thanks for reading.
post edited by lancs_lad - 2016/01/02 15:03:51
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    Dawall1469
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    Re: SUC it and see (Jan 2015) 2015/01/11 14:36:17 (permalink)
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    Good Luck
    #2
    Hoppy1975
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    Re: SUC it and see (Jan 2015) 2015/01/11 17:29:26 (permalink)
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    Best of luck.

    Its never to late to become what you might have been !
    #3
    haribo
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    Re: SUC it and see (Jan 2015) 2015/01/11 20:23:43 (permalink)
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    Thanks for verifying!
    Good luck!
    #4
    walkie
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    Re: SUC it and see (Jan 2015) 2015/01/12 06:47:09 (permalink)
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    Good luck mate
    #5
    mrbeige
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    Re: SUC it and see (Jan 2015) 2015/01/12 07:40:03 (permalink)
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    Good luck dude
    #6
    cu77en
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    Re: SUC it and see (Jan 2015) 2015/01/12 12:28:54 (permalink)
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    Good luck mate
    #7
    EDBANGER
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    Re: SUC it and see (Jan 2015) 2015/01/12 15:59:23 (permalink)
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    Good starting base.  Load of potential.  Good luck.

    Log - Body conscious revolver - Summer Cut
     
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    #8
    lancs_lad
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    Re: SUC it and see (Jan 2015) 2015/01/12 21:03:36 (permalink)
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    Cheers guys.
     
    Today's workout was good, managed a rep PB on squats (since breaking ankle).  I added a little bit more volume on the squats as a result my dead lifts felt heavy and hard.
     
    Squats - bar x 5, 40 x 5, 60 x 5, 80 x 5, 100 x 5, 110 x 5 x 2 (belt), 60 x 10
    BB Calf Raises - 60 x 10 x 3 (10 reps with 60kg, 10 BW reps with 2s squeeze at top, 10 rapid toe presses and repeat with no rest 3 times)
    DB calf single leg - 7 x 8 x 3 (no rest)
    Mil Press bar x 5, 40 x 5, 60 x 8, 60 x 6, 60 x 5
    Side raises - 10 x 12 x 3
    Reverse flys - 17.5 x 10 x 3
    Deads (sumo) - 60 x 5, 100 x 3, 140 x 2, 160 x 4 (straps no belt)
     
    Deads (160kg x 4) vid

    Squats (110kg x 5) vid

     
    Diet today has been good and not boring, by the end of the day I will of consumed 2700 cals (P:230 C:170 F:120).
     
    This is my 2nd week of eating cleaner and am starting to feel the benefits of having more energy throughout the day.
     
     
     
     
     
     
    post edited by lancs_lad - 2015/02/20 22:57:07
    #9
    IamRich
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    Re: SUC it and see (Jan 2015) 2015/01/12 21:17:20 (permalink)
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    All the best mate.
    #10
    ksg
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    Re: SUC it and see (Jan 2015) 2015/01/12 21:18:32 (permalink)
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    Nice work. Looked like there was a good bit more there on deads too.
    #11
    Trish
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    Re: SUC it and see (Jan 2015) 2015/01/12 21:23:41 (permalink)
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    Enjoyed those vids :) good luck LL
    #12
    lancs_lad
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    Re: SUC it and see (Jan 2015) 2015/01/13 20:27:40 (permalink)
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    No gym today as planned.  Calories again about 2700.  Im getting a little addicted to diet energy drinks recently, should cut down on these but not sure the lack of caffeine is a good idea during the SUC?!?
     
    Tomorrow is my favourite day of the week, back day :-)
    #13
    ANIMAL
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    Re: SUC it and see (Jan 2015) 2015/01/13 21:01:32 (permalink)
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    Tesco's do a diet cola energy drink! It's amazing, like drinking actual coke with the kick of a redbull
    Although I don't get that caffeine buzz anymore.

    Do you pull sumo because of your ankle?

    Best of luck with the comp mate

    Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
    "Strength is Never a Weakness" 
     
    #14
    lancs_lad
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    Re: SUC it and see (Jan 2015) 2015/01/13 21:05:58 (permalink)
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    My drink of choice currently is the low cal relentless or Monster blue.  Its costing me a fortune nearly as much as I use to spend on cigs!! 
     
    Yes I pull sumo due to ankle flexibility.  Some days I can pull regular but not very often.  Been pulling sumo now for 6 months so reg feels weird to me now anyway.
    #15
    lancs_lad
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    Re: SUC it and see (Jan 2015) 2015/01/14 18:02:56 (permalink)
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    So today was back day. Good session but my strength has fallen off the edge of a cliff compared to 3 weeks ago.  Guess I'll just have to get use to it and train for the pump until I can get more calories in me after the SUC.
     
    Also I still have a niggling injury in my left bicep. I tore it slightly in the summer and the scar tissue hasnt quite gone yet.  So in certain hand positions I feel it.  As a result I cant do any pulling exercises with an overhand grip.  This rules out pull ups, wide lat pull and as of today overhand BB row. 
     
    Session lasted 40 mins:
     
    Chin ups - 5, 5, 5
    BB Rows - 80 x 7, 70 x 8 (RG), 70 x 8
    RG lat pull - 70 x 10, 70 x 10, 70 x 9
    Seated cable row - 70 x 10, 70 x 9, 60 x 12
    Straight arm lat pull - 22.5 x 15 x 3
    Shrugs - 80 x 10 x 3
     
    Calories again today approx 2700.  Ill check weight at weekend, if I have lost more than 2 lbs I may up the calories slightly.
     
    Again no cardio except being on my feet all day at work with plenty of stair reps!! haha
     
    #16
    lancs_lad
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    Re: SUC it and see (Jan 2015) 2015/01/16 18:31:37 (permalink)
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    Another good session today.
    Gained a few reps on last week.
     
    BB Calf raises - 60 x 10 x 3 (superset sort of)
    Single leg seated calf raises - 20 x 15 x 3
    Bench - 100 x 5, 100 x 5, 100 x 4
    DB incline - 30 x 12 x 3
    Incline flys - 15 x 15 x 3
    Bench - 60 x 10 x 3
    Deads - 60 x 5, 100 x 3, 140 x 2, 160 x 2 (straps), 180 x 2 (belt + straps)
     
    Bench vid -  long arms!!

     
    Diet has been spot on all week and as of this morning I am down 2lbs (7 in total as this is my 2nd week of dieting).  
    Problem is I have that Friday feeling and I am off out to watch a mates band tonight.  Not getting ruined but will have a few drinks.
     
     
    post edited by lancs_lad - 2015/02/20 22:57:41
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    lancs_lad
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    Re: SUC it and see (Jan 2015) 2015/01/17 09:39:54 (permalink)
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    Here is a picture of my evening meals through this week.  
    There is Salmon, steak, omelette, turkey sausages, and 3 chicken dishes.
     

    #18
    ksg
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    Re: SUC it and see (Jan 2015) 2015/01/17 10:29:19 (permalink)
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    Looks like a good 1st week mate. How did the friday nighter go? Manage to keep it to a "few"?
    #19
    lancs_lad
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    Re: SUC it and see (Jan 2015) 2015/01/17 12:17:31 (permalink)
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    Kept it to 5 pints. Home by half 11 and had my Greek yoghurt before bed. Feel ok today and back on the diet.
    #20
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