CMinOZ

After my quick intro earlier on and having read some of the inspiring logs from other members I thought I would start my own log - read along if you're interested.

The beginning -
Just to get you up to speed, I began my training in January after weighing myself and receiving the shock of my life - 111.3kgs or nearly 245 pounds. Enough was enough. I started training with a gym in Brisbane, my home town (I'm originally from Northants), initially a cyclic keto diet to drop some kgs quickly but also hitting the weights reasonably hard. Well after 12 weeks of very strict dieting I hit 92kg or 202 pounds - not bad going I thought.

I had paid for a 12 week body recomposition program and was very impressed with the outcome - so impressed that I immediately stumped up the cash for another 12 weeks.

Present day - I am now in week 5 of my second 12 week program, the emphasis is very much on controlled, natural growth with a very strict measured diet.

FYI - current diet is...

Brekkie - 5 whole eggs on two slices of whole grain toast
Mid morning - 2 scoops Dymatize Whey in water - Cafe Mocha (Yum)
Lunch - 350g Chicken, 50g Rice, 30g Almonds
Mid afternoon - 2 scoops Dymatize Whey in water
Dinner - 350g Steak, 50g Rice, 30g Almonds
Before bed - 2 scoop Dymatize Whey in water

ZERO Alcohol - none, zip - This is my biggest challenge, but I can honestly say that I have not cheated.

Supps -
Morning
1 scoop Xpand Creatine, 3 Metaburn, 2 Multi-vits, 1 High Vit C, 3 Digestive Enzyme Tablets, 2 Caltrate Calcium Tablets

Lunch
3 x Digestive Enzymes, 3 x Metaburn

Evening
3 x Digestive Enzymes (with Dinner)
1 scoop Xpand Creatine (before bed)

Training

The guys I train with are well known for their impressive results, all of which is achieved whilst training only twice per week, with no cardio, in fact cardio is banned.

So my weekly training is as follows:

Wednesday
Incline Bench - 3 sets of 12 plus warm up - all sets are completed to failure and then forced reps for minimum of 3 additional.
Lat Pulldowns - 3 sets of 12 plus warm up/or wide grip chins
Squats - 2 sets of 12 plus warm up - also completed to failure and then forced reps for minimum of 3 additional.
Calf raises - 100 reps of 70kgs - do as many sets as it takes to get to 100 reps - usually 30/20/20/15/15

Saturday
Flat Bench - 3 sets of 12 plus warm up, plus forced reps
Military press - 3 sets of 12 plus warm up, plus forced reps
Bicep Isolation Curls - 3 sets of 12; supersetted with
Tricep Skull Crushers - 3 sets of 12
Deadlifts - 2 sets of 8-10

Weight
The weight is actually projected each session by my coach, I will try and remember in the future and keep this updated. Every twelve weeks I complete a strength test to ensure that my one rep max is on target.

Current PB's
Deadlift - 200kgs
Bench - 145kgs
Squat - 160kgs

Goals

By the end of June I aim to be 96kg and 10% BF - my current weight is 94.7kgs and BF is 14%.

Phew - quite a long post but at least you're up to date (if you're interested) - I will keep the post up with each work-out and weights used.

The diet will remain the same - I know it's boring, but being very well organised helps.

Will post some photo's when I get home

CMinOZ

Tall

Looking good mate - keep us informed.

circa 45lbs in 12 weeks is great going!

It looks as though you have a similar routine to me - but theres no way I would have the energy to dealift after all that.

You've got great numbers on the 3 main compunds mate.

Look forward to reading you log.

CMinOZ

Well here's the second installment, which must begin with a slight correction on my PB's = I got my max bench wrong, it's 125kg - checked the records and found I had got it wrong, sorry about that - I suppose it gives me something to work towards!!!

So Saturdays session was the first in my new 4 week program -

Straight leg deadlifts - 3 sets of 15 plus warm ups with 140kgs
Lat Pull downs - 3 sets of 15 plus warm ups with 100kgs
Military presses - 3 sets of 15 plus warm ups - all reps with a pause at the bottom - 80kgs
Incline Bench - 2 sets of 15 plus warm ups - all reps with a pause at the bottom - 100kgs (final 3 reps in each set forced)
Bicep concentration curls - 3 sets of 15 - ultra slow*

* this exercise was completed lying face down on an incline bench with my upper chest at the top of the bench, upper arms vertical allowing absolutely no swing - completed with forced reps.

Not many exercises this session but still destroyed me.

Weight was 94.9kgs at 14.1% BF

Two days later and you could play a tune on my hamstrings they are that tight and doing my tie up this morning was a mission in itself.

All worth it in the long run.

CM in OZ

CMinOZ

Big day on Wednesday - session went like this:

Flat bench - 3 sets supersetted with
Bent over rows - using seated leg extension machine* - 3 sets

Squats - 2 sets of 12 - 120kgs (getting better)

DB Curls - 2 sets 20 reps with 20Kg DB's - supersetted with
EZ bar skullcrushers - 20 reps 45kgs

100 calf raises

Having written this down it doesnt look that tough, but it sure felt it on Wednesday night.

Weight was 95.1kgs

Photo's are coming...

*This is a strange exercise but really effective - Technique is standing facing the leg extension machine (this uses free weights) and is performed in a squat postion using a pullback motion to contract lats - sounds strange, burns like nothing else

CMinOZ

The latest installment (Photos still coming)-

Wednesday night

Flat Bench - 2 sets 12 (Rest/Pause to failure) - really pleased with this set as technique was spot on and really hit the chest hard - really getting somewhere with my bench now - Soon I will have a chest to be proud of.

Bent over rows - 2 sets - 1st set 15 reps - 2nd set 30 reps (Rest/Pause) - lower back really pumped (still feeling it 2 days later)

Squats - 1 set of 15 (135kgs) - had to stop at this set though after slight tear in right hamstring (better safe than sorry) - It feels much better today after some rest though.

D/B curls - 2 sets of 15 (22.5kg D/b's) - last 3 reps were forced, jeez did they burn.

Close, reverse grip bench - 2 sets of 15 - I have to give up on skull crushers as tendons in my left elbow have been giving me grief.

Weight is up to 95.4kgs and B/F % is now 13.8 - Things are going in the right direction and looking forward to the 24th June which is the next powerlifting grading at our gym. I am hoping to hit PB's in all lifts - targets are:

Bench - 150kgs
Squat - 170kgs
D/Lift - 210kgs

Will be well happy if I hit these goals - Pretty sure with the work I have done on the straight leg Deads and rows that the D/lift is there, Bench will be all in for one after warm ups rather than the 3 attempts and Squats are in the hands of the Gods but my coach is confident.

Diet is still same - looking forward to a cheat meal in 2 weeks time, sad bugger that I am, I have even planned the meal and where I will get it from in advance - Lamb vindaloo, rice and Naan bread - not too bad I know but been having some real cravings recently - not too bad since I have been hard dieting since January!!!

Next installment on Saturday...

CMinOZ

CMinOZ

Saturday was pretty much the same as last Saturday, only as usual the weights were heavier.

Work out was:

Straight Leg Dead Lifts - 2 work sets of 12 reps
Military Presses supersetted with cable rows (wide grip) - 2 sets of 12 each
Hamstring curls - 2 sets - rest pause - 30 reps per set

A little light on this week as Wednesday is to be an impromptu strength test for bench and squat - let's see how much I've put on in 4 weeks.

Also, moving back to full deadlifts and rack deadlifts next week - so I will look forward to posting the results of the DL's having been working hard on the upper part of my DL with the Straight Leg DL's.

Photos still coming - when you see how fat I was you will know why it has taken so long.

(not sure if anyone is reading this but I will keep on just for my own sanity!!!)

CMinOZ

Tall

I'm reading mate - sorry I haven't had much time to reply

CMinOZ

Strength test results are in (and I'm well chuffed)

Squat 165kgs
Bench 135kgs

New workout from now on to focus on D/lift PB - looking for 230-240kgs - which will be a massive result.

Rest of the workout on Wednesday was similar to last week, only heavier. Looking forward to incorporating Deads back into the routine as I have just bought the new Linkin Park album!!!

Tall

Well done mate - thats really good. I've just hit 160kg on squats but your bench and deads are way ahead of mine.

Keep up the good work.

CMinOZ

Well, today I am in a whole world of pain

Last nights session was pretty brutal - we decided that, considering I'm going into a cycle of keto dieting in 2 weeks time, we should up the weights for reps - so yesterday was all at 90% of my 1rm.

Work out was

Chest - Flat Bench - 2 sets of 8 supersetted with
Wide Grip Chins - 2 sets of 15 - I am not very good at W/grip chins so my Trainer would assist only by pushing me forward, not upward, into the perfect position.

Squats - 2 sets of 8
Super Slow curls (EZ bar) - supersetted with...
Close, reverse grip bench - 2 sets each - each set was completed to failure then 3 forced reps.

I was buggered, my wife had to drive me home as the pump in my legs, back, chest and arms was unbelievable.

Diet is all still super clean - weight was 94.7kgs

The new diet is coming soon - I'm going for 5 days Keto, 2 days high protein plus minimal carbs. Will be on Keto diet for probably 3 weeks to strip away some fat. Currently at about 12% so hoping to get into single digits.

The keto diet I will follow is:

Brekkie

4 whole eggs

Mid-morning

Protein shake - 100% whey protein isolate (zero carb) plus 1 tbsp flax seed oil and 2 tbsp full cream

Lunch - 300g lean chicken with 30g of macadamia nuts

Mid afternoon

Protein shake as with Mid-morning

Dinner

As with lunch - adding 2 tbsp full cream

This should bring me up to about 90% of calories required and drop me well and truly into ketosis - my blood sugar will be well below what the atkins and south beach diets provide, which has the added bonus of not making me a right grumpy b*stard.

Supps will be mainly thermogenic fat burners and L-carnitine at breakfast.

Can't wait to melt some fat!!!

CMinOZ