sydneyvegan Posted October 16, 2008 Author Share Posted October 16, 2008 Sneaked out of work for a morning workout Supported T-bar Row4 x 8 x 80kg (176lbs) Lat Pull Downs2 x 10 x 95kg 2 x 10 x 90kg Dumbbell Shrugs4 x 10 x 40kg Chin ups3 x Max Barbell Curls3 x 12 x 35kg (77lbs) Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 20, 2008 Author Share Posted October 20, 2008 Didn't go to the gym on Friday, Saturday or Sunday. Pretty much feel like a fat slob now.Back to the gym tonight. Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 20, 2008 Author Share Posted October 20, 2008 MondayHack Squats1 x 10 x 80kg1 x 10 x 200kg1 x 10 x 220kg1 x 8 x 230kg1 x 8 x 230kg1 x 20 x 80kg(Weights don't include Sled which is 27kg) Lunges1 x 10 (per leg) x 40kg1 x 10 (per leg) x 60kg1 x 10 (per leg) x 60kg1 x 10 (per leg) x 60kg Single leg Calf Raises using leg press1 x 20 x 70kg1 x 20 x 70kg1 x 20 x 60kg1 x 20 x 50kg Abs Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 21, 2008 Author Share Posted October 21, 2008 TuesdayDumbbell Bench1 x 9 x 50kg1 x 8 x 50kg1 x 8 x 50kg Incline Dumbbell Bench1 x 8 x 40kg1 x 8 x 40kg1 x 8 x 40kg Pec Dec1 x 8 x 60kg1 x 8 x 75kg1 x 8 x 75kg1 x 8 x 75kg Machine Chest Press - Palms Facing1 x 8 x 75kg1 x 8 x 75kg1 x 8 x 75kg Rope Push Downs3 x 10 1 arm Push Downs3 x 10 Cable Kick Backs 3 x 10 Flat Bar Push Downs3 x 10 Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 22, 2008 Author Share Posted October 22, 2008 I'm eating reduced Calories at the moment to keep up the fat loss.Here is how I've calculated how many Calories to eat etc BMR - 107kg = 66 + (13.7 x 107) + (5 x 192) - (6.8 x 32) BMR 107kg = 2274.31.6 Moderate Activity - Work + Weight Training 2241.9 * 1.6 = 3638.88 Method 1 3638.88 - 20% = 2911.1Method 2 3638.88 - FatI'm guess my Fat is approximately 17% so I'm basing it on that = 40.018 lbs of fat40.018 x 31 (Body can provide 31kcals of energy to the body per pound)= 1240.5583638.88 - 1240.558 = 2398.322Therefore my Calories should be no less than 2400, to retain lean muscle. Taking all this into account I am aiming for an average of around 2600 per day over the course of the week.Some days I will eat more, some days less, to keep my body guessing. Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 22, 2008 Author Share Posted October 22, 2008 Wednesday Plate Loaded Lat Pull Downs4 x 8 x 75kg Shrugs - Barbell Behind leg variety1 x 10 x 60kg1 x 10 x 80kg1 x 8 x 80kg1 x 14 x 60kg 1 arm Seated Row1 x 8 x 70kg1 x 8 x 85kg1 x 8 x 85kg1 x 8 x 85kg1 x 5 x 95kg Ezy Bar curls1 x 10 x 40kg1 x 10 x 50kg1 x 10 x 55kg1 x 10 x 55kg1 x 6 x 60kg1 x 10 x 40kg - Negatives (Slow)1 x 10 x 40kg - Negatives (Slow)1 x 10 x 40kg - Negatives (Slow) Flat Bar Curls1 x 14 x 25kg 1 x 14 x 25kg1 x 12 x 25kg Link to comment Share on other sites More sharing options...
robert Posted October 22, 2008 Share Posted October 22, 2008 AWESOME! Also, just wanted to say hi. I've been so busy lately and not in touch real well with anyone but wanted to say hi and that I hope all is great with you! All the best my friend! P.S. Tasha and Jessi say hi and Todd said hi from a couple of weeks ago in Vegas. Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 23, 2008 Author Share Posted October 23, 2008 AWESOME! Also, just wanted to say hi. I've been so busy lately and not in touch real well with anyone but wanted to say hi and that I hope all is great with you! All the best my friend! P.S. Tasha and Jessi say hi and Todd said hi from a couple of weeks ago in Vegas. Yeah I've noticed from your posts that you are jet setting all over the place.Please say hi to Jessi and Tasha from me Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 23, 2008 Author Share Posted October 23, 2008 Thursday - 11:00am Arnie Press1 x 10 x 25kg1 x 10 x 25kg1 x 10 x 25kg Reverse Flyes1 x 10 x 10kg1 x 10 x 10kg1 x 10 x 10kg Lateral Raise - Machine (Can't do normal ones because of my elbow)1 x 10 x 35kg1 x 10 x 35kg1 x 10 x 35kg(Weight is for both Arms - so is really like 17.5kg) Seated Machine Shoulder Press1 x 8 x 60kg1 x 8 x 65kg1 x 8 x 65kg Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 26, 2008 Author Share Posted October 26, 2008 Had a wedding on the weekend, so no training.Plenty of sitting in a car though... Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 27, 2008 Author Share Posted October 27, 2008 MondayIncline Leg Press1 x 10 x 80kg1 x 10 x 200kg (440lbs)1 x 10 x 320kg (704lbs1 x 10 x 400kg (880lbs)1 x 8 x 400kg (880lbs)1 x 8 x 400kg (880lbs)1 x 20 x 200kg (440lbs) Leg Extensions3 x 10 x 130kg (286lbs) Glute Machine3 x 10 x 80kg (176lbs) - 1 leg at a time Calve Raises3 x 20 x 60kg Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 28, 2008 Author Share Posted October 28, 2008 Dumbbell Bench 3 x 8 x 50kg Pec Dec3 x 10 x 75kg Machine Chest Press - Palms in3 x 10 x 75 Rope Extensions SS Rope Push Downs3 x 10 ss 3 x 10 1 arm Push Downs3 x 10 Flat Bar Push Downs3 x 10 Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 29, 2008 Author Share Posted October 29, 2008 1 arm Row on Hammer Plate Loaded Iso1 x 10 x 90kg (198lbs)1 x 10 x 90kg (198lbs)1 x 10 x 90kg (198lbs)1 x 10 x 90kg (198lbs) Hammer Plate Loaded Pull Down1 x 10 x 160kg (352bs)1 x 10 x 160kg (352lbs)1 x 10 x 160kg (352lbs)1 x 10 x 120kg (264lbs) Wide Grip Machine Row1 x 10 x 75kg (165lbs)1 x 10 x 75kg (165lbs)1 x 10 x 75kg (165lbs) Behind the back Barbell Shrugs1 x 10 x 40kg (88lbs)1 x 10 x 60kg (132lbs)1 x 10 x 70kg (154lbs)1 x 10 x 70kg (154lbs) Ezy Bar curls1 x 10 x 50kg (110lbs)1 x 10 x 50kg (110lbs)1 x 10 x 50kg (110lbs)1 x 10 x 50kg (110lbs) 1 arm Cable Curls4 x 10 A set of Chins to finish - To Failure Current Weight its at 104.5kg (229.9lbs)Body fat has been reduced significantlyMuscle loss is at an absolute minimum - I have possibly added a little here and there.Strength is Better or the same Could I actually have found a balance of diet and exercise that works for me and gets my body fat down?I've been trying for 5 years to perfect this... Guess we will have to see if I keep going in this direction Link to comment Share on other sites More sharing options...
sosso Posted October 30, 2008 Share Posted October 30, 2008 Awesome! Is it photo time yet? Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 30, 2008 Author Share Posted October 30, 2008 Awesome! Is it photo time yet? Hmmmm, not sure... Might not be time for a posing type pic, but a happy snap can probably be taken at the cruelty free festival Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 30, 2008 Author Share Posted October 30, 2008 ThursdayShouldersArnie Press1 x 10 x 27.5kg1 x 10 x 27.5kg1 x 10 x 27.5kg1 x 8 x 27.5kg Reverse Flyes1 x 10 x 12.5kg1 x 10 x 12.5kg1 x 10 x 12.5kg1 x 10 x 12.5kg Machine Lateral Raises1 x 10 x 35kg1 x 10 x 40kg1 x 10 x 40kg1 x 10 x 40kg Machine Shoulder Press1 x 10 x 65kg1 x 10 x 65kg1 x 10 x 60kg1 x 10 x 60kg Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 2, 2008 Author Share Posted November 2, 2008 Friday - Played Touch Football after work.Got the heart rate up nicely. Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 2, 2008 Author Share Posted November 2, 2008 Saturday Abs - Lots of different variations, so hit every part of themA few pull ups and pec dec and bicep curls because I was standing near them Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 2, 2008 Author Share Posted November 2, 2008 Sunday - Cruelty Free Living Festival - So No training, but lots of eating.Unfortuantely I've come down with a cold/flu type thing, it hit me on Saturday night,Sweats, aches and pains, headache and a sore throat.It's been going around for a while and I have resisted until now. One of the downsidesof public transport is, you are squished in with a bunch of coughing and sneezing sickpeople who are dosed up on cold and flu tablets, spreading their disease everywhere,I still managed to eat about 6000 calories at the Cruelty Free Expo, which wasn't toobad considering the fact I wasn't really hungry. Link to comment Share on other sites More sharing options...
sosso Posted November 3, 2008 Share Posted November 3, 2008 Hey Chris I wish I could have been there but this week is the last week of the uni year for me so it's kinda hectic and I needed a day to just get stuck into my last assignment. I'm also saving for my trip to the states which is in 4 weeks. I hope you had fun and I'm extremely jealous of you eating all that great food! Get better soon too. Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 3, 2008 Author Share Posted November 3, 2008 Hey Chris I wish I could have been there but this week is the last week of the uni year for me so it's kinda hectic and I needed a day to just get stuck into my last assignment. I'm also saving for my trip to the states which is in 4 weeks. I hope you had fun and I'm extremely jealous of you eating all that great food! Get better soon too. Hey Sam, No worries, it's definitely a busy time of year, there were 3 things I wanted to do yesterday and I could only do one of them.I ate plenty for you, so don't worry A ginger bread man 2 x hazelnut nougat chocolate logs A piece of chocolate cake A banana cream cupcake A slice of pecan pie A ginger nut biscuit A Chocolate Cupcake A Tex Mex Burger Coconut Ice A orange Almond and Date Biscuit 2 Tofu Satay Sticks 2 vegan pies 6 X chocolate Rum Balls A plate of mixed chinese food I was a bit peckish when I got home so had a snack.... Yeah I hope I get rid of it quickly.I just have to resist training.I tend to train when I'm sick and it makes it worse or makes it drag on for longer that it should.So going to try and rest this time.Only thing I will do at the gym is maybe go for a sauna to sweat it out. Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 3, 2008 Author Share Posted November 3, 2008 Tuesday - Went to the gym and spent and hour in and out of the sauna.I feel better today, so I think I sweated out a lot of the bugs.Still resisting the urge to work out, but it isn't easy Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 10, 2008 Author Share Posted November 10, 2008 Had a full week off from training, so that I could recover from the flu.Still got a bit of a tickle in my throat but feeling fine. MondayFront Squats 1 x 10 x 60kg (132)1 x 10 x 80kg (176)1 x 10 x 90kg (198)1 x 10 x 100kg (220)1 x 8 x 100kg (220) Haven't done these in ages, but form was perfect.I felt it in my shoulders more than anything, some nice bruises there today Hack Squats1 x 10 x 200kg (440lbs)1 x 10 x 200kg (440lbs)1 x 10 x 200kg (440lbs)1 x 8 x 200kg (440lbs) Don't seem to have lost strength from being sick so I'm happy Calf Raises using leg Press4 x 20 x 80kg (176lbs) Abs Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 11, 2008 Author Share Posted November 11, 2008 Tuesday Dumbbell Bench1 x 8 x 50kg (110lbs)1 x 8 x 50kg (110lbs)1 x 5 x 50kg (110lbs)1 x 8 x 45kg (99bs)Not too bad after a week sick, would have thought I could hit 8 on the 3rd set, oh well Pec Dec3 x 10 x 75kg (165lbs) Machine Chest Press - Palms in3 x 8 x 75kg (165lbs) Rope Extensions SS Rope Push Downs3 x 10 ss 3 x 10 1 arm Push Downs3 x 10 Flat Bar Push Downs3 x 10 Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 12, 2008 Author Share Posted November 12, 2008 WednesdayHammer Plate Loaded Pull Downs1 x 8 x 160kg (352lbs)1 x 8 x 160kg (352lbs)1 x 8 x 160kg (352lbs)1 x 5 x 160kg (352lbs)1 x 10 x 120kg (264lbs) Barbell shrugs - Behind the Back4 x 20 x 80kg (176lbs)1 x Max x 50kg (110lbs) High Pull Rows4 x 8 x 130kg (286lbs) 1 arm Rows4 x 8 x 90kg (198lbs) A.C was broken or not working very well, so the gym was hot and stuffy.I found it really draining. I was covered in sweat from the moment I walked into theplace, and that was before I picked up a weight.Postponned Bi's until Thursday, when I will do them with shoulders. Link to comment Share on other sites More sharing options...
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