Thread: 15 weeks out

Tonight was back night, and to be honest i wasnt looking forward to it until I started walking to the gym lol. When I got there it went pretty well too, there wasnt any cable machines, they were all broken, so I had to do my best with freeweights. I ended up doing - Bent over rows, Dumbell Rows, T-Bar rows, wide grip chins, and close grip chins (not that I can lift myself successfully with any type chins lol). I also added in a hanging row type thing on the smith machine, where I pulled myself up from laying on floor pretty much, dunno what thats called. Oh I also trained calves tonight too.

Overall I didnt use huge weights, but strength wasnt down tonight either, I still managed 45kg DB rows for 12 reps, which I usually do 12-15. My lower back/spine did feel pretty average tonight though, so I didnt push it as hard as I could have. I think I got a pretty decent workout considering Cable rows and Lat p/downs are pretty much a staple in my program, especially while away at work.

I think the scales up here might be a little dodgy too, I weighed myself before workout, was up to 118.9, then end of the workout was down to 118.2kg. I feel pretty good though, I can sorta feel my body changing, so I'm not stressing a huge amount about the scale, although it is nice to see it go down lol. Last night I woke up in the middle of the night to empty my bladder and I dont know if I was dreaming or not, but I looked at my quad at it was full of veins, you know the ones where the light has to be exactly in the right spot lol. Might see if I can see it again tonight to see if I'm going insane

Arms tonight. Felt really good again, still a little weak though, only curled 27.5kg dumbells instead of 30kg lol. Overall I trained pretty light, but got an awesome pump and made my arms nice and full. So much so that I think they are actually getting bigger. Last time I measured them they were 18 and 3/4 inch after workout, which was during my bulk. Tonight they are 19 even. LOL.

Also my weight is now 117.9kg before workout, so its pretty much 1kg off yesterdays. Nice

hey mate, have you competed before? also just noticed you're a fellow South Aussie, whereabouts in SA are you?

Nah havent competed yet, first one coming up in October. I'm from Adelaide, train at Southbound. What about yourself?

Shoulders tonight, felt really good again considering I felt buggered and no energy all day. I think my body has gotten used to exerting itself after work so it must be saving all the energy during the day for then lol. Got a good pump, but again used lighter weights. Added a few drop sets too.

Weight tonight was 117.5kg. Awesome

bro u r doing awesome! keep up the great work!

Good to see the weight coming off mate. Well done!

updated pics mate?

Originally Posted by O.N.

updated pics mate?

I gotta wait till I get home so the mrs can take them. Cant take proper ones with the Iphone lol. I got an updated shot of the legs to add to todays entry though, stay tuned...

Originally Posted by IW2BC

I gotta wait till I get home so the mrs can take them. Cant take proper ones with the Iphone lol. I got an updated shot of the legs to add to todays entry though, stay tuned...

covered in veins im guessing?....lol

Well tonight is the final instalment for this week. And legs it was. I found myself doing severely decreased volume, yet walked away with an awesome pump and having my legs nearly giving way as I walked. The big exercise was squats, and I've been doing a modified Lee Priest squat portion of my leg workout. Consists of 1 plate x 20 reps, 2 plates x 20 reps, 3 plates (usually 20 reps) x 2 sets x 18 x 16 reps, then 1 plate x 50 reps. Usually I go up to 3 and a half plates for about 15 reps then drop to 1 plate and do 30 reps, but tonight I kept it lighter, racked it after 30 on last set then did another 20. They were pretty bloody pumped after that I can tell you!!

The only downfall is my lower back was a little sore, my joints seem to be struggling a bit, maybe drying out or something? Either case I cant wait to get back to a bulking diet!!

Weight was down to 116.8kg tonight, scale is still moving so I'm happy. I start nights tomorrow night, so the scale is gonna drop as I'll start training upon waking again, but hopefully it'll stay consistent with the weight loss.

So here's a current pic of the legs, they're looking pretty good, I'm impressed with them anyway lol. Just forgive me for catching the family jewels in the shot

Cheers!

Jesus christ you dem legs man!!

They are pretty good legs man. Well done.

man u gonna do awesome wen u compete.u can see some vascularity in ur legs, not to mention some decent size.

nice wheels mate!

Originally Posted by IW2BC

Nah havent competed yet, first one coming up in October. I'm from Adelaide, train at Southbound. What about yourself?

I train at Evolution Fitness @ Richmond, Southbound is a good gym mate

Well I'm officially into day 2 of my training this week, had Chest last night, and back tonight. Chest was pretty ordinary again, my right side was noticeably weaker again, but not as weak as last time. Seems to be mainly on the pushing exercises. Back and Shoulders so far I havent noticed a different, so its kinda worrying me. Nevertheless I have adjusted my workout to suit, and am still getting a decent workout. Went pretty light on chest again, its amazing how much strength I've lost, but its not bothering me so much, cause I'm seriously depleted and got bugger all energy. So I think I'm doing pretty well at the moment.

Back tonight was pretty good, didn't have any cables again, so I started with wide grip chins, then close grip pull ups and got out a few more than I expected since I never do these exercises. Again stayed pretty light and got a decent pump considering. After chins I did Bent Over Rows, and T-Bar Rows, all 4 sets of each. Threw calves in at the end cause I had a little more time today to train.

Weight is down another half kg today, but I not taking too much notice as my weight usually takes a day or 2 to adjust to nights, although that was when I was bulking, and the changeover night usually consisted of a Feel Good Iced Coffee and some sort of chocolate lol. Oh and I measured my waist a week ago, and I've lost 2cm off my hips and 1.5cm off my Abdomen. Awesome!

I have however been eating pretty clean for the last week, which brings me to my next question...

Should I be incorporating a cheat meal/high carb day sometime during my diet? I'm still losing weight consistently though, so I'm not too concerned about the cheat meal/day but energy levels are really struggling at the moment.

Anyway, I took the best pic I could last night in a bloody mirror lol, but you should be able to see some decent changes :-)

I think a cheat meal once a week is necessary as you get leaner because a, it helps with sanity and b, As you get Leaner ie under 15% A cheat meal will help reset leptin levels And keep your hormones in check and keep the fat coming off. have you considered hiring a prep guy mate to help with your diet? I'm not saying you're not capable of doing it on your own but it wouldn't hurt to get someone to help you get into your best shape

Originally Posted by STG

have you considered hiring a prep guy mate to help with your diet? I'm not saying you're not capable of doing it on your own but it wouldn't hurt to get someone to help you get into your best shape

yeah, agree with this especially when things get tougher later down the track and when it comes to peaking.

Originally Posted by bingoarms

yeah, agree with this especially when things get tougher later down the track and when it comes to peaking.

whats a prep guy i wouldnt mind some assistance from one myself if they can help me shed the fat.