A Real Life RTG (BLOG) Road to Mexico a body/mind transformation Programme one finished

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  • Antparry92
    16718 posts World Class
    @Cadey 5 is there not a PR section on the BodySpace app to track them? Only reason I redownloaded it tbh
  • RBailss
    10684 posts Has That Special Something
    Just reading through this thread @Cadey 5 , impressive stuff mate. You seem relatively strong looking at your logs! How did you create your workouts? I'm pretty familiar with the gym but my workouts are pretty basic.
  • Cadey 5
    9744 posts Has That Special Something
    @RBailss cheers I often think i can't lift much so it's good to hear, I am following a programme on body building .com however below is a adaptation to the one i am following but for free if you want to take a look.

    https://www.kagedmuscle.com/blogs/8-week-hardcore-trainer/overview-program

    only thing i am currently not fitting in is the two *** cardio session a day just can't seem to fit them in so just doing the one most days.

    @Antparry92 not been on it for years but i think if you are signed up for the paid version you can track the workouts and say if you did them or not if it is accountability you are after, as for legs its just high reps this week! my numbers arn't good for legs because I don't trust them :D

    i could go heavier but with my knee issues an no spotter i keep it safe and try and get a better range of motion then i would heavy.
  • Antparry92
    16718 posts World Class
    Managed to track today’s workout on bodyspace and have found the bit that gives you an expected 1RM but can’t find the bit to actually put your 1RM in haha

    Deadlifted for the first time in 3 years or so today and hit a comfortable 130kg for 1 and 120kg for a double which I can live with for now tbh.

    Giving myself till the end of the year to hit my previous 1RM:
    Deadlift-190kg
    Bench-100kg
    OHP-65kg


    Was only 72kg at the time and I’m walking around at 77kg at the moment but carrying more fat so that’s not a problem
  • RBailss
    10684 posts Has That Special Something
    I was doing a pretty brutal leg session last night & the DOMS have been in full effect today. I’ve got a bit pain in my lower back which isn’t good, think it could be off hex bar dead lift
  • Cadey 5
    9744 posts Has That Special Something
    edited March 6
    DAY 29 A BREAKTHROUGH DAY

    chest/shoulders

    Incline DB Press
    30 x 20 20 x 20 10 x 27.5 10 x 22.5 20 x 15

    Declline DB Press
    30 x 15 20 x 20 10 x 30 10 x 30 20 x 10

    Chest Press Machine
    30 x 20 20 x 30 10 x 50 20 x 20 10 x 50

    Plate front raises
    30 x 5 20 x 10 15 x 10 15 x 10 20 x 10

    Delt Machine
    30 x 32 20 x 41 10 x 73 10 x 73 20 x 41

    Lateral raises dumbbells
    30 X 7.5 20 X 10 10 X 12.5 10 X 12.5 20 X 10

    Cardio

    AM! 40 minutes 301 calories
    PM 40 minutes 289 calories

    Diet

    Protein 185
    Carbs 143
    Fat 50

    getting stronger mentally

    something i touched on in my OP was my current negative thinking but so far this has helped, last week was't a great week for me I missed one of the workout days and 2 of the 7 diet days where really bad however this week I have managed to get back on the horse without regretting previous actions.

    Which gym wise is something i struggle with and would have kind of given up and started the programme again, but thanks to this thread at least in part I am going through week 5 and just accepting things better when it comes to the gym.


    @RBailss lower back pain is't great but if you monitor it should recover fairly quickly! as simple as it sounds just always wear a belt with any deadlift :)

  • RBailss
    10684 posts Has That Special Something
    Cadey 5 wrote: »
    DAY 29 A BREAKTHROUGH DAY

    chest/shoulders

    Incline DB Press
    30 x 20 20 x 20 10 x 27.5 10 x 22.5 20 x 15

    Declline DB Press
    30 x 15 20 x 20 10 x 30 10 x 30 20 x 10

    Chest Press Machine
    30 x 20 20 x 30 10 x 50 20 x 20 10 x 50

    Plate front raises
    30 x 5 20 x 10 15 x 10 15 x 10 20 x 10

    Delt Machine
    30 x 32 20 x 41 10 x 73 10 x 73 20 x 41

    Lateral raises dumbbells
    30 X 7.5 20 X 10 10 X 12.5 10 X 12.5 20 X 10

    Cardio

    AM! 40 minutes 301 calories
    PM 40 minutes 289 calories

    Diet

    Protein 185
    Carbs 143
    Fat 50

    getting stronger mentally

    something i touched on in my OP was my current negative thinking but so far this has helped, last week was't a great week for me I missed one of the workout days and 2 of the 7 diet days where really bad however this week I have managed to get back on the horse without regretting previous actions.

    Which gym wise is something i struggle with and would have kind of given up and started the programme again, but thanks to this thread at least in part I am going through week 5 and just accepting things better when it comes to the gym.


    @RBailss lower back pain is't great but if you monitor it should recover fairly quickly! as simple as it sounds just always wear a belt with any deadlift :)

    Thanks mate, i’ll make sure to keep checking in on your progress! Tore my calf (grade 2) playing footy a month ago so my gym routine at the minute is focusing on rehabing that the minute! How long would you say you’re in per day, anything over an hour & i start clock watching!
  • Cadey 5
    9744 posts Has That Special Something
    Day 30 ARMS

    Superset
    Cable extension
    30 X 32 25 X 36 20 X 45 20 X 45 30 X 36

    DB Biceps curls
    20 X 15 15 X 17.5 10 X 20 10 X 20 15 X 15

    Superset
    Skull crushers
    30 X 15 25 X 25 20 X 25 20 X 25 30 X 20

    Preacher Curl
    20 x 20 15 x 35 10 x 32.5 10 x 30

    Superset

    Dips
    30 X BW 25 X BW 20 X BW 20 X 20 30 X BW

    Hammer Curl
    20 x 12.5 15.15 10 x 20 10 x 20 15 x 15


    Diet

    Protein 185
    Carbs 189
    Fat 62

    Cardio

    Bike 40 minutes 301 calories

    @RBailss 45 minutes to a hour, unless I do post workout cardio then 1 hour to 1 hour 20 minutes, but I have a Rodger Black bike at home so I prefer to do Cardio separate from my workouts.
  • Cadey 5
    9744 posts Has That Special Something
    DAY 31

    Lower Back/Hamstring

    Deadlift
    15 x 60 10 x 80 5 x 120 5 x 120 10 x 80

    Hamstring curl
    30 x 41 20 x 45 10 x 54 10 x 54 20 x 45

    Single leg curl machine
    30 x 9 20 x 12.5 10 x 17.5 10 x 17.5 20 x 9.5

    Cable Crunch
    30 x 36 20 x 50 30 x 50 30 x 41 30 x 41

    Cardio 40 minutes 300 calories

    Diet

    Protien 180
    Carbs 161
    Fat 57
  • Cadey 5
    9744 posts Has That Special Something
    Day 32

    Upperback

    Pull ups
    20 x 23(off) 15 x 32 (off) 10 x BW Drop set 15 x 32 (off) 10 x 41 (off)

    T Bar row
    20 x 50 15 x 65 10 x 80 15 x 80 20 x 50

    Single Arm seated row
    20 x 25 15 x 30 10 x 40 10 x 40 15 x 30

    Calf raises
    30 x 73 20 x 82 10 x 91 10 x 110 30 x 73

    Crunch machine
    30 X 27 20 X 41 10 X 50 10 X 50

    Protein 181
    Carbs 140
    Fat 59

    Cardio
    40 minutes 310 calories
  • Cadey 5
    9744 posts Has That Special Something
    DAY 32/33 ACTIVE REST DAY!

    DAY 32

    Cardio 4 minutes steady 1 minute intense 40 minutes = 420 calores burned

    Protien 190
    Carbs 134
    fat 49

    DAY 33

    Cardio 4 minutes steady 1 minute intense 40 minutes = 431 calores burned

    Did't count carbs today had a "cheat meal" honestly I just needed something that was't chicken rice and vegables! weight day tomorrow but feeling good after smashing the two cardio sessions.
  • EA_Rtas
    502 posts EA Moderator
    This thread is super inspiring man, incredible to see the dedication you've got
  • Antparry92
    16718 posts World Class
    So after saying I was done with footy, I was stupidly convinced to play on Saturday as the team were short so thought I’d do a favour. End up with my knee strapped up and another meniscus tear by the looks of things :joy:

    I’m literally so stupid/thick when it comes to footy, this HAS to be the end of the road now. Had a bit of a ticking off from the nurse in hospital as she could see I’m going in for injections and MRI scans on Thursday
  • Cadey 5
    9744 posts Has That Special Something
    DAY 34 WEIGHT DAY

    I LOST WEIGTH!

    Last week 192.6
    This week 191.4

    delighted to lose weight this week bringing me to 5.4 pounds down from the 196.8 when I started the thread, can't say it's a massive change in my appearance but defiantly some change.

    SIDENOTE: My home Scales measure body fat % wrongly but I guess it does't matter that it is wrong right as it will always measure of the same requirements I was "according to these wrong scales" 32% Body fat and again according to these wrong stats I am now 28%

    Going to low my carbs once more and potentially for the final time on this 8 week programme.

    Leg day today

    Leg extension
    30 x 77 15 x 86 10 x 91

    Squats free weight
    20 x 70 25 x 60 30 x 50

    Leg Press
    20 x 70 15 x 85 10 x 105

    calf raises
    30 x 64 25 x 82 20 x 91 10 x 100 15 x 82

    Crunch machine
    25 x 27 30 x 36 20 x 41 10 x 45

    @Antparry92 I mean if that is what you needed to happen to put your mind at rest kinda of thing I say that's a good thing in a weird way, if you understand what i mean :D

    @EA_Rtas thanks! wonder how long I can keep it up :#
  • krakos000
    16901 posts World Class
    Good job man!! I'm going back to the gym tonight while the missus is in class.
  • Antparry92
    16718 posts World Class
    @Cadey 5 Yeh I get what you mean, sort of hits the message Home even harder. The thought of “oh it’s just ONE game, it won’t do any damage” has just been well and truly proven wrong :joy:
  • RBailss
    10684 posts Has That Special Something
    Antparry92 wrote: »
    @Cadey 5 Yeh I get what you mean, sort of hits the message Home even harder. The thought of “oh it’s just ONE game, it won’t do any damage” has just been well and truly proven wrong :joy:

    I had a meniscus trim last year & I've never been the same since! Tore my hamstring & calf since, think I need to retire too.
  • Antparry92
    16718 posts World Class
    RBailss wrote: »
    Antparry92 wrote: »
    @Cadey 5 Yeh I get what you mean, sort of hits the message Home even harder. The thought of “oh it’s just ONE game, it won’t do any damage” has just been well and truly proven wrong :joy:

    I had a meniscus trim last year & I've never been the same since! Tore my hamstring & calf since, think I need to retire too.

    I’ve had a trim already. I’m actually getting rid of all my footy boots now so I literally can’t play anymore :joy:
  • Cadey 5
    9744 posts Has That Special Something
    DAY 35

    DB Press
    30 x 20 20 x 25 10 x 32.5

    Incline DB Fly
    30 x 7.5 20 x 10 10 x 15

    Cable crossover
    10 x 46 15 x 36 20 x 32 30 x 27

    DB incline front raise
    10 x 14 15 x 7.5 20 x 5

    Incline delt
    10 x 10 15 x 7.5 20 x 5

    Lateral raise
    30 x 12.5 20 x 15 10 x 17.5

    Cardio

    honestly did't do it needed a break

    diet

    protein 150
    carbs 161
    fat 48
  • Cadey 5
    9744 posts Has That Special Something
    Day 36 ARMS

    Preacher curl
    30 x 25 30 x 20 10 x 35

    Rope pushdown
    10 x 50 15 x 41 20 x 32

    Reverse extensions
    30 x 25 20 x 32 10 x 41

    Reverse biceps curl
    20 x 27 25 x 27 30 x 21

    Close grip bench
    20 x 40 25 x 30 30 x 20

    Spider cable curl
    20 x 32 25 x 32 30 x 27

    diet
    protein 157
    carbs 146
    fat 52

    cardio 251 calories


    really bad few days not managed to keep my protein intake up but heyho sticking to the calorie goal at least!

  • krakos000
    16901 posts World Class
    Back to the gym today! Back and biceps
  • Cadey 5
    9744 posts Has That Special Something
    DAY 37/38

    day 37 Lowerback and Abs

    Glute Ham Raise
    30 x BW 20 X BW 10 X BW

    Seated leg curl
    20 x 50 20 x 45 30 x 41

    Deadlift
    20 x 60 20 x 60 30 x 50

    Single leg curl machine
    30 x 12.5 20 x 17.5 10 x 17.5

    Cable crunch
    X 21 X 36 X 27 X 25 X 25 did't count these just did them until i felt like it hurt :D

    Ab rollout
    5 Sets per above

    Cardio

    played football in the evening and defiantly felt more alert then the last time i played some 5 weeks ago!

    diet

    Protein 18
    Carbs 124
    Fat 53

    Day 38 Upper back/calves

    Pull over
    20 x 25 30 x 20 10 x 32.5

    straight arm pull down
    30 x 25 20 x 32 10 x 41

    lat pull down pully
    20 x 64 25 x 43 30 x 45

    Calf raises
    30 x 64 20 x 82 10 x 91 10 x 91 10 x 91

    DB shrugs
    30 x 15 20 x 20 10 x 30 20 x 22.5 25 x 20

    Cardio: TBD

    Diet will be:

    Protein 185
    Carbs 140
    Fat 60


    Really really sluggish few days, just felt super tired I almost did't go gym today but made it in time to bust out the work out in 40 minutes before it closed for the day, so now have 2 rest days where i will do my HIT cardio before weight day Monday.

    I thought after finally breaking the weight duck last week this week would be so easy and intense but if anything it's been worse! still i have done "something" and kept to my diet so that is the positive to take from the workout week for sure!

    @krakos000 how was arm day?
  • krakos000
    16901 posts World Class
    Not too bad!! First day back since the tattoo and me being lazy for a week lol but I was trying to not use machines that I have to touch with my arm, so instead of using the machine curls I used free weights.
  • Cadey 5
    9744 posts Has That Special Something
    DAY 39 ACTIVE REST

    Cardio
    two twenty minute hit sessions four min off 1 min burst = 433 calories

    Diet

    Protein 196
    Carbs 152
    Fat 65
  • Cadey 5
    9744 posts Has That Special Something
    DAY 40 CHEAT MEAL DAY!

    So did 40 minutes hit burning 433 calories and had my cheat meal KFC with a mate tracked my protein for the day but not my carbs!

    Cardio 40 minutes 433 calories
    Protein 176
  • Cadey 5
    9744 posts Has That Special Something
    edited March 26
    DAY 41 WEIGHT DAY

    CAN'T STOP ME NOW!

    Last week 191,4
    This week 190

    LEG DAY TONIGHT! still a long way until my abs are popping :D but on a positive run at least.
    Post edited by Cadey 5 on
  • Chubbs
    14150 posts Has That Special Something
    Dont comment a lot but wanted to post some encouragement because this has been a great follow for me. Seeing you dedicated has made me decided to do better for myself. Starting today at the biggest Ive ever been at 305lb. Going to shred it off. Keep it going, its nice to see someone grinding and being able to follow along.
  • Cadey 5
    9744 posts Has That Special Something
    Chubbs wrote: »
    Dont comment a lot but wanted to post some encouragement because this has been a great follow for me. Seeing you dedicated has made me decided to do better for myself. Starting today at the biggest Ive ever been at 305lb. Going to shred it off. Keep it going, its nice to see someone grinding and being able to follow along.

    First week will be the hardest! Feel free to drop me a PM if you want to run through some ideas that might help you reach whatever goal you decide!
  • krakos000
    16901 posts World Class
    I can feel that I've been getting stronger, same amount of reps/sets becoming easier to tolerate and so I've upped the weight. Also thanks to the creatine loading and having that tattoo take me out a bit I've gained about 10 pounds in water I'm sure lol I've never been above 145lbs, well always hovering anywhere from 145 to 148 and I weighed myself today at the gym and I'm 158. My goal is to gain more weight in muscle so I'm hoping to hit it hard to lose the fat and gain muscle. Getting away from being the skinny kid lol
  • BO0OM
    3436 posts National Call-Up
    Cadey 5 wrote: »
    DAY 40 CHEAT MEAL DAY!

    So did 40 minutes hit burning 433 calories and had my cheat meal KFC with a mate tracked my protein for the day but not my carbs!

    Cardio 40 minutes 433 calories
    Protein 176

    40 minutes hiit?! You are a monster or your intensity isn't that high :lol: anyways keep up the grind!
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