I went away last weekend and went to the gym Tuesday, Wednesday, Thursday and Friday this week but, I have't been giving the gym my all, which is a shame as I really think this is a great programme!
The workouts are shorter which allows me to get my cardio in straight after my workout before I head home which I think will be great for me!
Expect diet wise I have not been on point!
So I am going to start phase two again from Day one!
@RBailss can vouch that i really put the effort in for programme one as he has seen the pre/post picutre and I don't wan to accept the two weeks I have done as good enough!
If that lets anyone down who has being following I apologise, but i really needed this weekend to work on my mindset again going forward, as i had fallen into some negative habits again after my weekend away!
hope you all understand and will still follow round two as having this thread here really did help me those first 8 weeks.
I followed these with two rest days, Sunday was a cheat day so did't track but did do cardio and today! have't finished yet however my Scales have broke, I have ordered some new ones, but thrown me off a bit won't come until Friday so can't weigh myself at home, and it might not be the same as it was previously, so just got to stick to it for the next 2 weeks
You can properly tell my motivation is still not as his peak been struggling with things in general, but my Scales arrived! so hoping now I can see the numbers I can get that motivation pack again.
Still reading along and you’re going well pal! Keep at it!
Dragging myself to the gym tomorrow. Football is now done. And I’m unable to play cricket anymore. Looks like the gym will have to start being my vice again
Still reading along and you’re going well pal! Keep at it!
Dragging myself to the gym tomorrow. Football is now done. And I’m unable to play cricket anymore. Looks like the gym will have to start being my vice again
Cheers pal, how many sports can one man be good at
Still reading along and you’re going well pal! Keep at it!
Dragging myself to the gym tomorrow. Football is now done. And I’m unable to play cricket anymore. Looks like the gym will have to start being my vice again
Cheers pal, how many sports can one man be good at
Feel free to pm me any gym routines and what not.
Or conversely how many can he be bad at?!
Sticking with the bike and swimming for now as I’m midway through a flare up with my hip
And I had two rest days this weekend as I done my back in on deadlifts..
Going to refine my diet tomorrow after weighing myself on the new scales most likely added a pound or two!
but i am not starting again for a 2nd time so drastic post coming tomorrow.
Was my first weight day I have been able to do and I am 186.6 pounds so no change, as such i have revualated my diet and it's now this going forward:
I know a protein bar is't the best start to the day but it's so i can have it and get straight on my bike for AM cardio before I leave the house
Feeling like I have some energy back so lets start losing some fat!
the first two weeks where a struggle last time too but I know once one pound goes more will come I am also going to go back to posting once a day instead of two days in one post.
Blueberry yoghurt protein bar
125G rice
120G of Ranch Steak or breaded chicken steak
This week I actually gained a pound and now sit at 187.6 pounds, I have done four things to help going forward.
A: I am going back to the 8 week programme because i got results on it and 3 weeks into this one i have not the 5 days on 2 days off at the weekend split just fit me better.
B: Purchased a printer so I can print of my workouts to take into the gym to prevent me going on my phone, having the programme on my phone was more of a issue then a bonus.
C: got a folder to put all my workouts into and to put my week one weights and forthcoming weights into the folder to keep track.
D Purchased new Salter Scales, so my old scales that broke where Salter and my new ones where not and honestly I could step onto the scales and get 3 different results in 3 minutes and this was disheartening and annoying. i wanted to buy the exact scale I had before but it's not stocked anymore outside of 3rd part sites this was apparently the "gen 2 version"
I did say one today as the gym was shut for the bank holiday! if anyone f you see I have't updated this thread by 1am UK time tag my ❤️❤️❤️❤️
My frame off mind has't been too great last few weeks upped my medication from my GP (PER recommendation) not just willy nilly which has't helped but this really was helping those first 8 weeks.
DB Chest Press triple drop set
10 x 10 x 10
10 x 10 x 10
Incline DB
3 sets of 12
Superset
Floor DB Press
3 sets of 12
Pushups
3 sets to failure
Smith Machine Press
3 sets of 10
Upright row
3 sets of 10
Cable side raises
3 sets of 12
Cable front raises
3 sets of 12
Cardio 20 minutes
Protein 180
Carbs 160
Fat 71
Second day managing to fit both cardio sessions in which is a welcome change, my legs hurt from yesterday in a good way which is already a improvement from the last programme.
Short workout which is nice especially when it includes deadlifts which really take it out of you, played football on the Astro turf as well tonight which covered my cardio! which was a nice change, just tomorrow arms to go and i get the weekend off and we are onto week two already.
Superset
Close grip push up
Dips
3 sets of as many as I can do.
Supetset
Preach curl
3 sets of 12
Close Grip curl
3 sets of 12
Superset
lying cable curl
3 sets of 12
standing cable curl
3 sets of 12
Hammer curl
3 sets of 12
Protein 188
Carbs 150
Fat 65
Last time I did this programme I had a cheat day once a week, this time i am going to change it to once every 3 weeks or try too! I can't maintain such low carbs all the time and need one day to relax the brain as much as anything but we will see how it goes!
Saturday night then I will wait until day 28 i think it is
Weight myself in the morning and I weight the exact same, which I am ok with was only a 6 day week and was getting back into the routines of it so can't complain to much, would have been nice to have lost something but I feel like I have the focus back so it will come. Jesus this is a long journey
too much fat in my diet today but other then that week is running smoothly! as are the workouts I really enjoy resistance band curls after sets as it really adds to the pump and the fact its painful on the biceps shows the set was a working set, will have my weigh in Tuesday next week as i am away Friday-Monday and want to use the same scale for constancy.
Rated E For Everyone.
Comments
I went away last weekend and went to the gym Tuesday, Wednesday, Thursday and Friday this week but, I have't been giving the gym my all, which is a shame as I really think this is a great programme!
The workouts are shorter which allows me to get my cardio in straight after my workout before I head home which I think will be great for me!
Expect diet wise I have not been on point!
So I am going to start phase two again from Day one!
@RBailss can vouch that i really put the effort in for programme one as he has seen the pre/post picutre and I don't wan to accept the two weeks I have done as good enough!
If that lets anyone down who has being following I apologise, but i really needed this weekend to work on my mindset again going forward, as i had fallen into some negative habits again after my weekend away!
hope you all understand and will still follow round two
@krakos000 @Chubbs @Antparry92
starting weight 188 pounds so a 0.4 pound gain over the last two weeks.
Legs
Leg Press
3 sets of 15 reps
Seated leg curl
3 sets of 12 reps
Leg extension
3 sets of 12 reps
Leg Press
3 sets of 12 reps
Cardio
20 minutes treadmil
Diet:
Protein 180
Carbs 157
Fat 70
GL on this second one man!! I'll be back in the gym in a week or so just got my arm pretty much finished up last night.
Dumbbell Press
3 sets of 10 reps
Incline Fly
2 sets of 15 reps
Straight arm pull over
3 sets of 12 reps
Triceps Pushdown
3 sets of 12
Dips
3 sets of 15
Overhead extensions
3 sets of 12
Diet
Protein 215
Carbs 120
Fats 70
This programme is a 2 days on 1 day off split rather then 5 and 2 but I will change this depending on my personal circumstances.
Diet:
Protein 188
Carbs 146
Fat 67
Cardio 20 minutes
Day Four Back and Bi
Lat pull down under arm
3 sets of 12
Straight Arm pull down
7 sets of 10
Hyper extensions
3 sets of 10
Concentration curl
3 sets of 10
Cable curls
3 sets of 10
Dumbbell curl
3 sets of 12
Protein 192
Carbs 146
Fat 55
You may guess this is a higher calorie count then i was before despite being lighter so Monday wil be interesting for weight day.
Barbell Press
3 sets of 12
Lateral Raise
3 sets
Barbell Shurgs
3 sets of 7
Rear Delt Machine
7 sets of 12
Superset
Calf raises
3 sets of 20
Lying Leg raise
3 sets of 20
Cardio 20 minutes
Diet
Protein 178
Carbs 140
Fat 53
Good day felt great, but struggling to get the 200 grams of protein in recently not sure why.
Day 6 Legs
Superset
Leg Extensions
2 sets of 30
Seated Leg curl
2 sets of 20
Barbell Lunges
3 sets of 40
Leg Press
3 sets of 50
Superset
Leg extension
1 set of 20
Leg curl 1 set of 20
Cardio 20 minutes!
Diet
Protein 178
Carbs 136
Fat 53
I followed these with two rest days, Sunday was a cheat day so did't track but did do cardio and today! have't finished yet however my Scales have broke, I have ordered some new ones, but thrown me off a bit won't come until Friday so can't weigh myself at home, and it might not be the same as it was previously, so just got to stick to it for the next 2 weeks
DB Press
2 sets of 8
DB Fly
3 sets of 8
Incline Fly
2 sets of 8
Tricept pushdown
2 sets of 16
Reverse Grip Pushdown
2 sets of 16
Kickback
3 sets of 12
Cardio 20 minutes treadmil
DIet:
Protien 180
Carbs 150
Fats 55
Day 9 Shoulders
Machine Shoulder Press
3 sets of 6
DB Shrugs
3 sets of 20
Superset
Side Lateral Raise
3 sets of 12
Front Raise
3 sets of 12
Reverse Fly
7 sets of 12
Cardio 20 minutes treadmil
Protein 178
Carbs 144
Fat 39
You can properly tell my motivation is still not as his peak been struggling with things in general, but my Scales arrived! so hoping now I can see the numbers I can get that motivation pack again.
Dragging myself to the gym tomorrow. Football is now done. And I’m unable to play cricket anymore. Looks like the gym will have to start being my vice again
Cheers pal, how many sports can one man be good at
Feel free to pm me any gym routines and what not.
Or conversely how many can he be bad at?!
Sticking with the bike and swimming for now as I’m midway through a flare up with my hip
Standing Calf Raises
4 sets of 15
DB Calf raises
4 sets of 15
Press Calf raises
4 sets of 15
Leg raises
4 sets of 20
20 minutes cardio treadmil.
Day 12 Back and Bi
Calbe pulldown
3 sets of 10
Wide pull down
sets of 12
One am row
3 sets of 10
Deadlift
3 sets of 16
Hammer curl
3 sets of 10
Ez Bar curl
3 sets of 15
cable curl
3 sets of 10
Cardio 20 minutes treadmil.
And I had two rest days this weekend as I done my back in on deadlifts..
Going to refine my diet tomorrow after weighing myself on the new scales most likely added a pound or two!
but i am not starting again for a 2nd time so drastic post coming tomorrow.
DB Press
2 sets of 6
Straight arm pull over
2 sets of 10
Incline fly
2 sets of 12
Overhead extension
2 sets of 12
1 drop set
Dips
3 sets of 12
Superset
DB extension
3 sets of 12
Push ups
3 sets of 12
Bench Dips
3 sets of 12
Was my first weight day I have been able to do and I am 186.6 pounds so no change, as such i have revualated my diet and it's now this going forward:
I know a protein bar is't the best start to the day but it's so i can have it and get straight on my bike for AM cardio before I leave the house
Feeling like I have some energy back so lets start losing some fat!
the first two weeks where a struggle last time too but I know once one pound goes more will come I am also going to go back to posting once a day instead of two days in one post.
Blueberry yoghurt protein bar
125G rice
120G of Ranch Steak or breaded chicken steak
135G vegetables
200g of chicken
135G vegetables
200g of chicken
Whey protein shake
120g of ranch steak
135g of vegetables
Casein protein shake
186.6 pounds currently.
Underhand lat pull down
3 sets of 10
Wide grip pull down
3 sets of 10
DB Row
3 sets of 15
DB Curl
3 sets of 14
One Arm Preacher curl
3 sets of 14
Spider curl
3 sets of 20
AM Cardio 20 minutes treadmil
PM Cardio 20 minutes bike.
Diet
Protein 208
Carbs 129
Fat 29
20 MINUTES HIT BACK ON THAT
4 Min 1 min intense
Diet
Protein 200
Carbs 140
Fat 67
Leg Press
3 sets of 15
Leg curl
6 sets of 15
Leg extension
3 sets of 20
Leg Press
3 sets of 15
Cardio 20 minutes treadmill
Diet
Protein 189
Carbs 126
Fat 65
Day 19 Shoulders and Calf
Seated Machine Press
3 sets of 12
Lateral raise
3 sets of 12
Upright row into shoulder press
3 sets of 7
Rear Delt Machine
7 sets of 12
Seated calf raises
3 sets of 20
Machine crunches
3 sets of 20
Diet
Protein 200
Carbs 156
Fat 72
wont take long to come back bud
DAY 1/56
This week I actually gained a pound and now sit at 187.6 pounds, I have done four things to help going forward.
A: I am going back to the 8 week programme because i got results on it and 3 weeks into this one i have not the 5 days on 2 days off at the weekend split just fit me better.
B: Purchased a printer so I can print of my workouts to take into the gym to prevent me going on my phone, having the programme on my phone was more of a issue then a bonus.
C: got a folder to put all my workouts into and to put my week one weights and forthcoming weights into the folder to keep track.
D Purchased new Salter Scales, so my old scales that broke where Salter and my new ones where not and honestly I could step onto the scales and get 3 different results in 3 minutes and this was disheartening and annoying. i wanted to buy the exact scale I had before but it's not stocked anymore outside of 3rd part sites this was apparently the "gen 2 version"
I did say one today as the gym was shut for the bank holiday! if anyone f you see I have't updated this thread by 1am UK time tag my ❤️❤️❤️❤️
My frame off mind has't been too great last few weeks upped my medication from my GP (PER recommendation) not just willy nilly which has't helped but this really was helping those first 8 weeks.
@SupaNoodle1990 @Keano @Chubbs @Antparry92 @krakos000 @VanBasten12 @DoD_Jester @RBailss
I really want to get that energy back I had at the start of this thread and help those go along with me as it "inspired" some before!
20 Minutes cardio
DB Chest Press triple drop set
10 x 10 x 10
10 x 10 x 10
Incline DB
3 sets of 12
Superset
Floor DB Press
3 sets of 12
Pushups
3 sets to failure
Smith Machine Press
3 sets of 10
Upright row
3 sets of 10
Cable side raises
3 sets of 12
Cable front raises
3 sets of 12
Cardio 20 minutes
Protein 180
Carbs 160
Fat 71
Second day managing to fit both cardio sessions in which is a welcome change, my legs hurt from yesterday in a good way which is already a improvement from the last programme.
Just steady state and hit at weekends 20 minutes on a incline on the treadmill in the gym or on my stationary bike at home.
Deadlifts
3 sets of 10
Seated Hamstring curl
3 sets of 10
Natural Glute Hamstring raise
3 sets of 10
Sit ups
4 sets of 20
Leg Raises
4 sets of 20
Cardio, Football one hour
Diet:
Protein 205
Carbs 127
Fat 58
Short workout which is nice especially when it includes deadlifts which really take it out of you, played football on the Astro turf as well tonight which covered my cardio! which was a nice change, just tomorrow arms to go and i get the weekend off and we are onto week two already.
Reverse grip pushdown
3 sets of 12
Cable overhead
3 sets of 12
Superset
Overhead with Rope
3 sets of 12
Single Arm Kickback
3 sets of 12
Superset
Close grip push up
Dips
3 sets of as many as I can do.
Supetset
Preach curl
3 sets of 12
Close Grip curl
3 sets of 12
Superset
lying cable curl
3 sets of 12
standing cable curl
3 sets of 12
Hammer curl
3 sets of 12
Protein 188
Carbs 150
Fat 65
Last time I did this programme I had a cheat day once a week, this time i am going to change it to once every 3 weeks or try too! I can't maintain such low carbs all the time and need one day to relax the brain as much as anything but we will see how it goes!
Saturday night then I will wait until day 28 i think it is
Two Rest Days here both with 20 minutes HIT 4 min off 4 min off Saturday I did't track as mentioned above Sunday:
Protein 180
Carbs 136
Fat 66
Judgement day in the morning,
Weight myself in the morning and I weight the exact same, which I am ok with was only a 6 day week and was getting back into the routines of it so can't complain to much, would have been nice to have lost something but I feel like I have the focus back so it will come. Jesus this is a long journey
Leg extensions
20,10, 20
Leg Press
30,20,10,,20,10
Barbell lunge into squad
10,10,10
Seated Calf raise
30,20,10,20,10
Superset
Leg Raise
20
Kee tuck
15
Plank 30 second hold
Diet:
Protien 181
Carbs 124
Fat 37
Cardio 25 minutes treadmil
DAY 8
Hammer Press
12,15,10
Incline Bench Press
20,10,10
Superset
Cable Crossover
30,15,10
Push ups
3 sets until failure
Barbell front raise
10,10,10
Later raise cable
10, 10, 10
Delt machine
10,10.10
Protien 180
Carbs 129
Fat 31
cardio 25 minutes treadmill
Day 9
Overhead extensions
12,12,12
Seated extensions
12,12,12
Superset
Dips
10,10,10
Weighted pushdown
10,10,10
Superset
Ez bar curl
12,12,12
Resistance band curl
12,12,12
Superset
Incline DB curl
12,12,12
Resistance band curl
12,12,12
Superset
Cable curl
12,12,12
Resistance band curl
12,12,12
Cardio 25 minutes treamil
Protien 188
Carbs 142
Fat 76
too much fat in my diet today but other then that week is running smoothly! as are the workouts I really enjoy resistance band curls after sets as it really adds to the pump and the fact its painful on the biceps shows the set was a working set, will have my weigh in Tuesday next week as i am away Friday-Monday and want to use the same scale for constancy.