07/03/19
Overhead press:
2x10x20
5x30
5x35
8x40
5x5x30
Rear delt Machine: 3x15
Lat pull-down: 10x35, 2x10x42
Lateral raises: 3x15x2.5s
Treadmill: 12 mins
Time: 40 mins
2 Likes
14/03/19
Overhead press:
2x10x20
5x30
5x35
5x40
3x8x30
Cable rows: 20x50, 12x70, 12x80, 10x90, 8x100
Bench press:
2x10x20
5x40
RP: 10-4-3x50
Time: 25 mins
Been really busy this week and unfortunately the gym was not a high enough priority - next week will be better though.
1 Like
19/03/19
Lat pull-down: 15x35, 12x42, 10x49, 10x56
High incline dumbbell bench: 30x5s, 20x10s, 12x12.5s
Assisted dips: 10x40, 8x32, 5x26, 3xRP: 10-5-4x40
Treadmill: 11 mins, mix of speeds and inclines
Time: 35 mins
Good session even though it doesn’t seem much written out. All the sets were decent intensity and it added up. I had wanted to bench and do some sort of horizontal row but the gym was unbelievably busy and there was not room to do much so I kept it short but intense instead.
On a slightly related note- weight was 88.6kg on Saturday down from a heaviest of 92kg-93kg. I have days where I feel like I’ve cut down a lot but most I just feel like I look normal. However, looking at my before t-ransformation pictures I think there is a difference - I’ve maybe even added some muscle to my shoulders, chest and arms.
I want to give the fat loss another boost so I’m going to add in cardio bi-weekly. I think 10 mins of treadmill intervals on my first day (today) and 15 mins of more steady-state jogging/hard walking on the third. So far I have decreased my portion sizes at lunch; it used to be 200g meat and a large portion of chips/potatoes from my work canteen and now it is usually small or none at all particularly if I don’t plan to workout that day. Evening meals are probably similar in terms of calories but i have cut carbs down and increased protein and fats more- also more home cooked stuff and less ready meals. Finally, most days I would have two slices of toast and jam mid-morning which I probably only have once a week now. Calories expended through exercise have decreased recently if anything so want to add some more there now before removing any more food.
Thanks if you read to the end of this ramble.
2 Likes
20/03/19
Deadlift: 2x5x50, 5x60, 5x70, 5x80
Walking lunges: 24, 18, 12xBW
Leg extensions: 4x12x35
Leg curls: 15x50, 2x12x75, 20x75
Time: 25 mins
2 Likes
If you really want to lose some fat, I’ve done one thing that really helped and another that’s good together with the first.
1: count the damn calories, there are some great app’s for that I think a lot uses fitness pal I think it’s called. I use one called Lifesum. It doesn’t really matter wich one. It’s a pain in the A** but it helps tremendous.
2: walk, plug in the earbuds and take some long strolls, start out with 30 - 45 minutes and increase it to 1 - 3 hours.
Those two combined would shed the fat off faster than anything.
1 Like
Thanks for the advice.
-
Honestly I really don’t want to unless I have to. It’s an extra effort I would like to avoid and I don’t think I need to do it. I eat similar most days so if I just start eating less of those things it’s less calories.
-
This is my plan for when things stall again but I’m leaving it for now until I aren’t losing any weight again. But yeah, i will probably end up taking 30-45 min walks a few times a week, probably with some weights in a rucksack.
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I thought I knew how much I was eating, I had tracked my food before.
Then I tried to track again and damn was I wrong. I ate way to little protein and to much carbs and fat. 
You don’t need the weight, just walk, it’s more than enough.
But it doesn’t harm, other than the annoying thing about having a filled rucksack.
@mortdk I see what you’re saying, good point. Maybe further down the line I will track them but for now I think things will be ok.
I’d prefer to add the weight just to make things harder and do the same amount of work in less time- I’m lazy.
21/03/19
Overhead press:
2x12x20
5x30
5x35
5x40
4x5x30 (paused)
10x30
Cable row: 15x60, 12x80, 2x10x100
Bench press: 10x20, 3x8x40 (paused)
Lat pull-down: 3x15x35
Time: 35 mins
1 Like
I agree with Mortdk, just walk everyday. I try to go for a walk at my lunch break.
Slowly ramp up, then you can add running intervals, hills, etc, just make sure you take that into account in your total programming.
1 Like
27/03/19
Squat:
2x10x20
2x5x40
5x60
20x70 (PR)
Dumbbell RDL: 3x10x15s
Superset x3
Plank: x20s
Lying leg raise: x6
Time: 25 mins
Since I don’t want to be spending long in the gym at the minute I’ve decided to focus on one big, intense set rather than lots of volume.
The best I have written down with 70kg is 10 reps so technically a PR but I have done 14 with 80kg which is arguably better. Either way it was a good, tough set.
2 Likes
28/03/19
Bench press:
2x12x20
10x40
RP: 15-5-5x50
5x40 (wide grip, 3s eccentric, 3s pause)
Overhead press: 12x20, 2x10x20
Superset
Lateral raises: 3x15x5s
Curls: 3x10x5s
Cable row: 15x60, 10x70, 12x70
Lat pull-down: 12x35, 8x56, 8x63
Time: 30 mins
2 Likes
Rest pause and widowmakers ? Fun!
Just something to make things hard and quick haha. I am very very sore today.
And it works!
Have you ever done the 531 rest pause challenge ?
1 Like
No I haven’t but I feel like I might have read it before- I’ll have another look.
1 Like
NO not fun
great job Hypem, maybe 20x70 is harder than 14x80.
Btw great way to reduce time in gym. Real Jim work. Put it all in the main lift, a bit in the supplement sets and assistance is, just that assistance.
1 Like
Great job Caesium I think is what you meant ? 
I think it’s great as your focus is 100% on two sets, one PR, one widow maker. There is a program like this in the forever book.
haha damn yeah it was, I guess I read your avatar name when I wrote it.
@hypem74 @mortdk thanks for the kind words guys.
I am feeling like my interest in the gym is coming back these last few days.
On another good note: just when I was feeling a bit disheartened about my weight loss I checked the weights I’d projected to be at when I first started the T-ransformation and I’m right on track. My work trousers are also falling down a bit and they used to be pretty tight - I’ve had to tighten the waist.
2 Likes
Great! Think long term!
I thought this could be of interest
