A Real Life RTG (BLOG) Road to Mexico a body/mind transformation START THREE

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  • Cadey 5
    10475 posts Has That Special Something
    BO0OM wrote: »
    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!

    long breaks :D it's 4 minutes off 1 on so 8 rounds.
  • Cadey 5
    10475 posts Has That Special Something
    Day 42 Chest/Shoulders

    Superset

    Incline Fly
    20 x 10 15 x 15 15 x 17.5 10 x 17.5 15 x 12.5

    DB Bench Press
    20 x 20 15 x 22.5 10 x 30 10 x 27.5 15 x 17.5

    Superset

    Chest Press machine
    20 x 45 15 x 41 10 x 50 10 x 59 15 x 54

    Pec Dec
    20 x 41 15 x 36 10 x 59 10 x 59 15 x 36

    Upright row
    20 x 20 15 x 20 10 x 30

    Front Disc Raise
    20 x 5 15 x 10 10 x 15

    Lateral raise
    20 x 7.5 15 x 10 10 x 10 10 x 10 15. 7.5

    Diet
    Protein 234
    Carbs 120 Fat 45
  • Cadey 5
    10475 posts Has That Special Something
    edited March 20
    DAY 43 MY WORST DAY

    So today was bad I felt like *** i had really low energy and low mood and I eat like crap which did't help obviously, really annoyed at myself for letting myself down today, I did't sleep well had some other things going on and just was't in a positive frame of mind.

    I did manage to drag myself to the gym and get arm day done, I am just going to have to skip my cheat day this week as it was basically today and hope it does't reflect badly on the scales come monday, I am out of town tommrow so not sure if i will be back in time to get my workout in and i think that played a part in losing some focus.
    :#

    on the positive side i am glad my dedication despite some of days can help others.

    but i will have to take it as a bump in my so far positive road.

    Superset
    Cable extensions
    20 x 32 15 x 36 10 x 41 10 x 45 16 x 26

    cable curl
    20 x 26 15 x 41 10 x 45 10 x 50 15 x 41

    superset

    overhead extensions
    20 x 22 15 x 25 10 x 30 10 x 30 15 x 20

    Preacher curl
    20 x 22.5 15 x 25 10 x 32 10 x 32 15 x 25

    Superset

    Ez Bar curl
    20 x 22.5 15 x 27 10 x 30 10 x 30

    Bench dip

    20 X BW 15 X BW 10 X BW 10 X BW


  • krakos000
    17474 posts World Class
    I'm gonna try giving myfitnesspal a go again. My gf is using it so I figured I would try. My goal is to put on 10lbs.
  • Cadey 5
    10475 posts Has That Special Something
    Back/Hamstring

    Hamstring curl
    20 x 41 15 x 59 1- x 64 10 x 69 1- x 50

    Stiff leg cable deadlift
    20 x 36 15 x 41 10 x 56 10 x 64 15 x 56

    Machine row
    20 x 30 15 x 35 10 x 40 10 x 42 15 x 35

    Hyper extension
    20 x 50 10 x 10 10 x 10 15 x 5

    Sit ups
    20 x BW X 3

    Leg raises 20 x BW X 3

    Cardio 300 calories

    Protien 184
    Carbs 170
    Fat 65

    I am really burnt out in this 7th week so I think I am going to have 3 rest days well cardio days until Monday and try hit the final week strong before deciding what programme to follow next, my body fat is defiantly down but i just feel so far from my goal still i did't realise i was so far away when I started.

    @krakos000 prior to this had you been to the gym before much?
  • krakos000
    17474 posts World Class
    @Cadey 5 yeah I used to go but never to actually gain too much muscle, just to go to the gym pretty much ha so never dealt with maxes, progressively upping my weight etc.
  • Cadey 5
    10475 posts Has That Special Something
    DAY 45/46

    Rest Day

    Protein 180
    Carbs 160
    Fat 66

    Cardio 0

    Day 46 Active rest

    Protein 195
    Carbs 170
    Fat 70

    Cardio 300 calories

    I have fallen off the wagon a bit this week as you can probably tell but that's why I made this thread I knew it would't be a smooth path and i can't just turn of my struggles with the click of a finger! I will be very surprised if I have lost weight this week in fact i might have gained some.


    Which sucks, but next week is the final week of the programme and if i can finish it losing some weight that is a success it 100% could have been much better but i am laying the foundations I hope to a re run and a more success 8 weeks to follow.
  • krakos000
    17474 posts World Class
    I feel a real gain, no pun intended, in my strength already!! A buddy of mine gave me some advice on bulking and I'm gonna take it and see if I can get some more meat on my bones lol
  • Cadey 5
    10475 posts Has That Special Something
    krakos000 wrote: »
    I feel a real gain, no pun intended, in my strength already!! A buddy of mine gave me some advice on bulking and I'm gonna take it and see if I can get some more meat on my bones lol

    what was this advice may i ask? :D
  • krakos000
    17474 posts World Class
    Cadey 5 wrote: »
    krakos000 wrote: »
    I feel a real gain, no pun intended, in my strength already!! A buddy of mine gave me some advice on bulking and I'm gonna take it and see if I can get some more meat on my bones lol

    what was this advice may i ask? :D

    Whole milk, protein shake with 2 scoops with every meal(water with the shake so I dont get full and can eat more), chicken chicken chicken, oh and more whole milk, cheese, more chicken and did I mention more protein shakes? Lol he bulked up 45 pounds in 8 months in the military and has been a gym rat for like 5 years.
  • Cadey 5
    10475 posts Has That Special Something
    DAY 47 last day before the last week of this round of the programme weight day in the morning.

    felt more myself today

    Diet
    Protein 210
    Carbs 167
    Fat 56

    cardio 400 calories
  • Cadey 5
    10475 posts Has That Special Something
    krakos000 wrote: »
    Cadey 5 wrote: »
    krakos000 wrote: »
    I feel a real gain, no pun intended, in my strength already!! A buddy of mine gave me some advice on bulking and I'm gonna take it and see if I can get some more meat on my bones lol

    what was this advice may i ask? :D

    Whole milk, protein shake with 2 scoops with every meal(water with the shake so I dont get full and can eat more), chicken chicken chicken, oh and more whole milk, cheese, more chicken and did I mention more protein shakes? Lol he bulked up 45 pounds in 8 months in the military and has been a gym rat for like 5 years.

    assuming i don't F Up i would say i am about 10 weeks until i can happily starting bulking.
  • krakos000
    17474 posts World Class
    Cadey 5 wrote: »
    krakos000 wrote: »
    Cadey 5 wrote: »
    krakos000 wrote: »
    I feel a real gain, no pun intended, in my strength already!! A buddy of mine gave me some advice on bulking and I'm gonna take it and see if I can get some more meat on my bones lol

    what was this advice may i ask? :D

    Whole milk, protein shake with 2 scoops with every meal(water with the shake so I dont get full and can eat more), chicken chicken chicken, oh and more whole milk, cheese, more chicken and did I mention more protein shakes? Lol he bulked up 45 pounds in 8 months in the military and has been a gym rat for like 5 years.

    assuming i don't F Up i would say i am about 10 weeks until i can happily starting bulking.

    Nice man!!! I'm skinny naturally so I'm going straight to bulking lol.
  • Cadey 5
    10475 posts Has That Special Something
    DAY 48 WEIGHT DAY

    Last week 190
    This week 189.2

    Despite a poor week diet wise I stayed pretty much the same with a small loss! this week is the last week of round one of the 8 week programme so really low carbs as it's for "end photos" i did't make enough of a change for this to really apply but I am going to do it anyway to get back in the groove.

    Leg press machine
    30 x 64 25 x 73 20 x 82 15 x82 10 x 100

    Leg press weights machine
    30 x 40 25 x 50 20 x 60 15 x 65 10 x 70

    Calf raises
    30 x 82 25 x 91 20 x 91 15 x 100 10 x 100

    Leg raise
    30 x BW 25 X BW 20 X BW 15 X BW 10 X BW

    Calf raises
    10 x 100 15 x 91 20 x 82 25 x 73 30 x 64

    Diet
    Protein 184
    Carbs 85
    Fat 41

    Cardio 300 calories

    Day 49

    Incline fly into dumbbell press
    30 x 10 25 x 10 20 x 7.5 15 x 7.5 10 x 10

    Incline fly into dumbbell press
    10 x 12.5 15 x 10 20 x 7 20 x 7

    Front raise into shoulder press
    30 x 5 25 x 5 20 x 7 15 x 7 10 x 10

    Delt machine

    15 X 45 20 X 41 25 X 36 30 X 32 35 X 27

    Diet
    Protein 132
    Carbs 98
    Fat 52
  • Cadey 5
    10475 posts Has That Special Something
    Day 50 ARMS

    Cable extension
    30 x 27 20 x 32 20 x 32 15 x 36 10 x 45

    Bar extension
    10 x 50 15 x 45 20 x 36 25 x 32 30 x 23

    high pully cable curl
    30 x 9 25 x 11 20 x 15 15 x 16 10 x 16

    Seated DB Curl
    10 x 15 15 x 12.5 20 x 10 20 x 10 30 x 5

    Diet

    Protein 170
    Carbs 92
    Fat 53

    Day 51 Footall

    It was a choice between gym or football with freinds I chose football with friends but jogged there for extra cardio, which whilst not the easiest thing was proof my cardio is getting better.

    Diet

    Protein 140
    Carbs 79
    Fat 54

    Just 3 days left and my first 8 week cycle is over! not had monster results, but in better shape then i was 8 weeks ago for sure.
  • krakos000
    17474 posts World Class
    Cadey 5 wrote: »
    Day 50 ARMS

    Cable extension
    30 x 27 20 x 32 20 x 32 15 x 36 10 x 45

    Bar extension
    10 x 50 15 x 45 20 x 36 25 x 32 30 x 23

    high pully cable curl
    30 x 9 25 x 11 20 x 15 15 x 16 10 x 16

    Seated DB Curl
    10 x 15 15 x 12.5 20 x 10 20 x 10 30 x 5

    Diet

    Protein 170
    Carbs 92
    Fat 53

    Day 51 Footall

    It was a choice between gym or football with freinds I chose football with friends but jogged there for extra cardio, which whilst not the easiest thing was proof my cardio is getting better.

    Diet

    Protein 140
    Carbs 79
    Fat 54

    Just 3 days left and my first 8 week cycle is over! not had monster results, but in better shape then i was 8 weeks ago for sure.

    What's a cable extension?
  • Cadey 5
    10475 posts Has That Special Something
    @krakos000 could't remember the name of the attachment :D guess it was just rope!
  • krakos000
    17474 posts World Class
    Cadey 5 wrote: »
    @krakos000 could't remember the name of the attachment :D guess it was just rope!

    Ahh so one of those pulley workouts?
  • krakos000
    17474 posts World Class
    I guess I didn't see pully curl as well Haha
  • Cadey 5
    10475 posts Has That Special Something
    Day 51

    Rack deadliest
    30 x 40 25 x 50 20 x 60 15 x 80 10 x 100

    Cable deadlift
    10 x 86 15 x 82 20 x 64 20 x 53 25 x 53

    Hamstring curl
    30 x 36 20 x 41 20 x 45 15 x 50 15 x 54

    Ab Crunch Machine
    30 X 27 20 X 36 30 X 41 10 X 45

    Sit ups
    20 X BW 20 X BW 20 X BW


    Day 52-53
    where both rest days and today is the final weight day! of round one!
  • Cadey 5
    10475 posts Has That Special Something
    edited April 1
    SO I COMPLETED THE PROGRAMME!

    My starting weight 8 weeks ago was 196.8 pounds
    My end weight 8 weeks later is 187.6 pounds
    My starting body fat according to my Scales 30%
    My end body fat according to my scales 22.4%

    Now regardless of how accurate my Scales are I have defiantly lost 9 pounds over 8 weeks and dropped some body fat!

    So Now we start again! for the next 12 weeks I will be following another trainer from Kris Gethin and that is his 12 week video trainer it's almost the same as his 8 week one but just to change the reps up i will follow this one!

    Week one Macros
    200 protein
    143 carbs
    Natural fats from the food

    This weekend however I am away in pre arranged drinking/late night session with a friend so I won't be documenting the weekend just monday-friday this week!

    as I will probably have guessed I got tired towards the end of the previous programme but will try get back on the daily post grind! All going well this programme should enable me to reach my goal BF % and start bulking from the summer! `

    I can get this video trainer on my phone for the workouts so I may stating writing the workout I did and not the lifts for sake of ease of time in the gym unless people care about what i lift. :D

    @krakos000 @Antparry92 @Chubbs @RBailss
  • Antparry92
    17689 posts World Class
    Well done pal, good timing cause i’m starting mine as of today as well haha :smile:
  • krakos000
    17474 posts World Class
    Good job man!! :)
  • RBailss
    12058 posts Has That Special Something
    Woulda been nice to see some progress pics mate. I'd be interested in seeing this programme, is there a link anywhere?
  • Cadey 5
    10475 posts Has That Special Something
    RBailss wrote: »
    Woulda been nice to see some progress pics mate. I'd be interested in seeing this programme, is there a link anywhere?

    I would but you really can't notice the 9 pounds well i can't, it's on bodybuildig.com but it's behind a pay wall now, however this is the full play list they have't taken down yet.

  • Cadey 5
    10475 posts Has That Special Something
    Round Two Day one Legs

    Leg Press
    3 sets 12 reps

    Seated Leg curl
    3 sets 12 reps

    Leg extension
    3 sets 12 reps

    Seated Leg curl
    3 sets 12 reps

    Leg Press
    3 sets 12 reps

    Cardio

    20 minutes treadmill

    Protein 189
    Carbs 138
    Fat 39
  • Cadey 5
    10475 posts Has That Special Something
    DAY TWO CHEST/TRI

    DB Bench Press
    3 sets 6 reps

    Incline Fly
    3 sets 8 reps

    straight arm pull over
    2 sets 10 reps

    Tri Pushdown rope attachement
    3 sets 10 reps

    Cable lying extensions
    3 sets 10 reps

    Cable overhead extensions
    3 sets 10 reps

    Diet
    Protein 180
    Carbs 160
    Fat 45

    Cardio 20 minutes treadmil

    Really pleased with my lifts I managed to rep out 35kg for my DB bench press or 77 pounds for those that prefer, which is only 1kg off my previous DB Bench Press 6 rep range, so it's good to know that the weight I have lost has't taken too much muscle with it!
  • Cadey 5
    10475 posts Has That Special Something
    Day Three Back and Bi

    Underhand cable pull downs
    3 sets 8 reps

    deadlift
    3 sets 8 reps

    straight armdown
    7 sets 10 reps

    Concentration curls
    3 sets 10 reps

    DB Alternative curl
    3 sets 12 reps

    Standing one arm cable curl
    3 sets 15 reps

    Protein 200
    Carbs 160
    Fat 72

    Cardio 20 minutes treadmill

    Another good lift day! A: felt really good for once in my body in the gym tight t shirt won't life, but I thought i looked big rather than fat! which was great, and I managed to do a set of 8 reps of 110kg (242 pounds) on the deadlift which was awesome.
  • krakos000
    17474 posts World Class
    Sick as a dog right now so wont be going to the gym for a bit :(
  • Cadey 5
    10475 posts Has That Special Something
    DAY FOUR

    Had a rest day I did't get home until late so called it a day

    Diet:

    Protein 143
    Carbs 145
    Fat 69

    Day Five

    Shoulders/Calves

    Shoulder Press
    3 sets of 12

    i also decided to test my clean and press and hit 65kg which I was delighted with! I think its a new BP but that exercise.

    Side lateral raises
    3 sets of 12

    Upright row
    3 sets of 12

    Calves raises
    5 sets of 20

    Leg Raises
    3 sets of 20

    Diet

    Protein 166
    Carbs 146
    Fat 65

    Cardio 20 minutes treadmil!

    Away for the weekend now on a bit of a binge so won't be updating until Monday maybe Tuseday as I won't be tracking! think I have earned a mini break though, I may put on a pound or two monday though :o
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