130kgs to 110 kgs by 14/02/2012

Training Training Logs
1

I read on another site that people that make a weight loss blogs have a higher success rate so here goes.

I’ll be using fitday to track my calories and a 12 week transformation program I found on the other site. I currently weigh 130kg and my first goal is to get to 110kg, my end goal is to get lean enough to bulk but that is along way away.

I will upload photos in the next day or two to help track my progress.

Warm up Elliptical runner lvl 1 - 7min

Flat bench (BB)
warmup x 15 reps bar
15 x 40kg
12 x 50kg
12 x 50kg

Incline Bench (BB)
warm up x 15 bar
14 x 30kg
12 x 40kg
12 x 40kg

Decline (DB)
12 x 10kg
14 x 10kg
12 x 12kg

Skull crushers
Warm up 15 x 10kg
12 x 12.5kg
12 x 12.5kg
12 x 12.5kg

Session cut short by not knowing the closing times for the gym.

2

Cardio day

25min moderate cardio
15 min on Elliptical runner lvl 1
10min on

2072 cals

Bicep (straight arm ) 14 inch’s
Forearm 12.5 inch’s
Thigh 31 inch’s
Calf 16.70

3

Todays session was very painful I am going to be sore tomorrow.

Warm up 5min bike

Lat pull down
warmup x 15
14 x 46kg
12 x 50kg
12 x 50kg

Reverse grip pull down
12 x 36kg
12 x 36kg
12 x 36kg

Row (DB)
12 x 12.5
12 x 12.5
12 x 12.5

Standing Curl (BB)
warm up x 20 (bar)
17 x 12.5kg
18 x 12.5kg
16 x 12.5kg

Standing Alternate Curls (DB)
16 x 7kg
16 x 7kg
15 x 7kg

Standing Calf Raise
warm up 25 no weight
20 x 9kg
20 x 9kg

4

Rest day

Cardio 25min

Elliptical runner lvl 1 15 min keeping it on or above 70rpm for 10min final 5 was between 65 an 70
Bike lvl 3 - 10min

5

Rest day today as my arms are so sore I can not bend them, I’ll be dong legs tomorrow cardio on sat and I have my first ever american footbal practice on sunday. I’ve never seen a full game but I thought it would be fun to play.

6

Took another rest day today as I was meant to do legs today and i need to be able to move around for training on sunday.

I’ll be starting with chest tomorrow as that shouldnt impact training on sunday.

So far I’ve lost 3kgs

7

Saturday
warm up 10 min Elliptical runner lvl 1
Incline press (DB)
Warmup 15 x 7kg
13 x 15kg
12 x 20kg
12 x 20kg

Decline press (DB)
12 x 15kg
12 x 15kg
11 x 15kg

Incline press (BB)
8 x 40kg
10 x 20kg
9 x 20kg

Skull crushes
12 x 15kg
11 x 15kg
11 x 15kg

Overhead Cable Extension
12 x 32kg
12 x 32kg
10 x 32kg

Close grip bench press
12 x bar
12 x bar
12 x bar

5min cool down bike

8

Sunday
Cardio
Treadmil 5min warm up lvl 5

10 min incline 5 speed 5kph
5 min incline 5 speed 5.5kph

Elliptical runner lvl 1 x 10min

Weight 127.2kg
Neck 14inch
Forearm 12.20 inch
Chest 48.50 inch
Waist 47.10 inch
Hips 50.50 inch
Thigh 27.00 inch
Calf 16.2 inch

9

Monday
Back
reverse grip pull down
12 x 52kg
12 x 57kg
12 x 57kg

Single Arm Rows (DB)
14 x 15kg
12 x 17.5
12 x 17.5kg

hyper
12 x bw
12 x bw
12 x bw

alt curls db
20 x 7kg
20 x 9kg
20 x 9kg

hammer curls
10 x 10kg
10 x 10kg
10 x 10kg

Curles (BB)
15 x 12.5kg
12 x 15kg
12 x 15kg

10

I’ve been away with work but i did a mixture of cardio for 40min last night and tonight I did legs and shoulders

Squats
15 x bar
12 x 30kg
12 x 50kg
12 x 50kg

Leg extention
12 x 40kg
12 x 40kg
12 x 46kg

lying left extention
12 x 36kg
12 x 36kg
15 x 36kg

Walking lunges
20 x 7kg
20 x 7kg

Machine shoulder press
12 x 36kg
12 x 36kg
12 x 36kg

front and side raise
10 x 7kg
10 x 7kg
10 x 7kg

11

Saturday
Incline bench
warm up 15 x bar
12 x 30kg
12 x 30kg
12 x 30kg

Flat bench (DB)
12 x 15kg
12 x 15kg
12 x 15kg

flat flyes
12 x 10kg
12 x 10kg
12 x 10kg

Tricep push down
12 x 46kg
12 x 46kg
12 x 46kf

rope
12 x 30kg
12 x 30kg
12 x 30kg

machine dips
5 x 77kg
5 x 77kf
5 x 77kg

12

Sunday
First football session today the next 4 months is pre season so lots of conditioning and fitness sessions ahead. Training will be every Wednesday and Sunday 2 hour session on Wednesday and 3 hours on Sunday

126kg scales didn’t go down as much as I like but I’ve lost some inches here and here and my clothes are starting to get a little less tight.

biceps 14.2inch + .2inch
neck 17.50inch
forearm 12.10 - .10inch
chest 46.60inch - 1.9inch
waist 45.10 - 2inch
hips 50.4 - .10inch
thigh 28.6 + 1.6
calf 15.60 - .6 inch

13


I have a lot of work ahead of me

14

Few things have happened but i kept training just didn’t keep the log I’m going back to updating this now

Incline bench (DB)
12 x 10kg
12 x 15kg
12x 15kg

10 x 30kg
6 x 30kg
8 x 27.5kg
7 x 27.5kg

Flat bench
10 x 60kg
10 x 60kg
7 x 65kg

Pec dec
10 x 30kg
10 x 30kg
8 x 35kg

3 sets of 50 crunchs