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

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  • Cadey 5
    10382 posts Has That Special Something
    [bSTARTING PROGRAMME TO A RERESH[/b]

    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.

    @krakos000 @Chubbs @Antparry92
  • Cadey 5
    10382 posts Has That Special Something
    edited April 16
    PHASE TWO RESTART DAY ONE

    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
  • krakos000
    17449 posts World Class
    Cadey 5 wrote: »
    PHASE TWO RESTART DAY ONE

    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.
  • Cadey 5
    10382 posts Has That Special Something
    DAY TWO

    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
  • Cadey 5
    10382 posts Has That Special Something
    DAY THREE: Rest Day

    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.

  • Cadey 5
    10382 posts Has That Special Something
    Day 5 Shoulders/Calves

    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
  • Cadey 5
    10382 posts Has That Special Something
    Scales broke

    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 :|
  • Cadey 5
    10382 posts Has That Special Something
    DAY 8 CHEST/TRI

    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.

    e0ee99a9846c82334b48139bcd5c8412.jpg
  • Antparry92
    17529 posts World Class
    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
  • Cadey 5
    10382 posts Has That Special Something
    Antparry92 wrote: »
    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 :D

    Feel free to pm me any gym routines and what not.
  • Antparry92
    17529 posts World Class
    Cadey 5 wrote: »
    Antparry92 wrote: »
    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 :D

    Feel free to pm me any gym routines and what not.

    Or conversely how many can he be bad at?! :joy:

    Sticking with the bike and swimming for now as I’m midway through a flare up with my hip
  • Cadey 5
    10382 posts Has That Special Something
    DAY 11 Calf and Abs

    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. :#
  • Cadey 5
    10382 posts Has That Special Something
    edited April 30
    Day 15 Chest/Tri

    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! <3

    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.


    Post edited by Cadey 5 on
  • Cadey 5
    10382 posts Has That Special Something
    DAY 16

    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
  • Cadey 5
    10382 posts Has That Special Something
    DAY 17 REST DAY

    20 MINUTES HIT BACK ON THAT
    4 Min 1 min intense

    Diet
    Protein 200
    Carbs 140
    Fat 67
  • krakos000
    17449 posts World Class
    I've become lazy after getting sick a little while back :D Need to go back in soon before my belly starts coming back
  • Cadey 5
    10382 posts Has That Special Something
    DAY 18 Legs

    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

  • krakos000
    17449 posts World Class
    Back in the gym after a bit of a break. Havent lost any mass really but my lifts definitely need a week or so to get back to the weights I was at.
  • Cadey 5
    10382 posts Has That Special Something
    krakos000 wrote: »
    Back in the gym after a bit of a break. Havent lost any mass really but my lifts definitely need a week or so to get back to the weights I was at.

    wont take long to come back bud :)
  • Cadey 5
    10382 posts Has That Special Something
    edited May 7
    So I am starting again, again

    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!

    a804db4dcb18d82dea4e85a8e943d868.jpg
  • Antparry92
    17529 posts World Class
    Glad you’re finding the motivation pal!
  • Cadey 5
    10382 posts Has That Special Something
    DAY 2/56 CHEST/SHOULDERS

    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.
  • Antparry92
    17529 posts World Class
    What sort of cardio are you doing at the moment pal? Have you been mixing it up at all?
  • Cadey 5
    10382 posts Has That Special Something
    Antparry92 wrote: »
    What sort of cardio are you doing at the moment pal? Have you been mixing it up at all?

    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.
  • Antparry92
    17529 posts World Class
    Cadey 5 wrote: »
    Antparry92 wrote: »
    What sort of cardio are you doing at the moment pal? Have you been mixing it up at all?

    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.
    Was gonna say it’d probably help to mix your cardio up whether it be swimming or 5 a side or what not but it looks like you’re it up a little already
  • Cadey 5
    10382 posts Has That Special Something
    DAY 3/56 Back and Hamstring

    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.
  • Cadey 5
    10382 posts Has That Special Something
    DAY 4/56 ARMS

    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
  • Cadey 5
    10382 posts Has That Special Something
    DAY 5/6 ACTIVE REST

    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,
  • Cadey 5
    10382 posts Has That Special Something
    edited May 14
    Day 7/56 Weight Day/Quads and Abs

    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 :D

    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

    Post edited by Cadey 5 on
  • Cadey 5
    10382 posts Has That Special Something
    edited May 16
    DAY8/9/56 CHEST/SHOULDERS/ARNS

    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.
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