Well, that’s one way to jump right back into it. I like biking myself. It’s a good way to get cardio that very joint friendly, as long as you stay on the bike. 
Love your consistency. I’m only seeing a couple of months of posts, it does take a while. Looks like your work capacity is improving. You may be replacing fat w muscle so the scale itself isn’t moving much.
I see a lot of carbs n fruit juice in your diet. You might want to replace that w protein or healthy fat. If you insist on carbs keep it in the peri workout window.
When I got on the bike I hit my head on the garge door while going out.
My wife found it so funny she almost fell off the treadmill. There were concerns from both us that I wouldnt come back alive.
I have manged to live another day!.
I thought the same thing and made a adjustments a couple of weeks ago. I’m not gonna lie I have nfi what I am doing and learning as I go.
I didn’t really think it mattered when I ate and what I ate as longas I eat the right amount of calories.
I may have been wrong but as mentioned I’ve changed things up. Thanks for pointing it out because it helps me know I am on the right track.
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I need to stop working out at night, I’m tired before I even start. But I don’t wont to get up an hour or so earlier, first world problems am I Right? !!
I’m really enjoying the sense that I am getting stronger.
I’ve never really shared this before but I’ve counted the times I’ve almost given up in my attempt to get into shape. I started dieting and walking in septemebr of last year and working out from around Novemberish from memory, but I’m up to 9 times where I have either said I’m not working out any more or I’m just going to stop watching what I eat.
It goes against my personality to quit, I pride myself on working hard yet when it comes to taking care of myself I put it in the too hard basket.
OHP 531
- 5 reps @ 35kg
- 5 reps @ 40kg
- 11 reps @ 45kg
- 5 reps FSL (First Set Last)
Incline Barbell Press
- 10 reps @ 40kg
- 10 reps @ 47.5kg
- 4 sets total
Seated Cable Row
- 12 reps @ 55kg
- 12 reps @ 59kg
- 12 reps @ 59kg
- 13 reps @ 59kg
- 12 reps @ 59kg
Face Pulls
- 12 reps @ 27kg
- 13 reps @ 27kg
- 12 reps @ 27kg
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But you didn’t, and the difference will show in the photos when you do end point or update photos!
Probably not massively at this point in your journey, the most important thing at this point is to stay consistent, keep protein high and total cals in check, whether that’s higher carbs/lower fat or lower carbs/higher fats doesn’t make too much of a difference whatever works best for you.
If you don’t take care of yourself you’ll eventually get to the point where everything in life ends up in the too hard basket!
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Deadlift 5/3/1
-
70kg x 3
-
80kg x 3
-
90kg x 12
FSL x 5
Leg Press -
90kg x 15
-
130kg x 15
-
130kg x 15
-
130kg x 15
-
130kg x 15
Seated Leg Curl
- 30kg x 12
- 30kg x 12
- 30kg x 12
Seated Leg Extension
- 55kg x 12
- 55kg x 12
- 55kg x 12
I would have liked to get in a few sets of RDLs but we had people come over so I had to finish as quick as I could.
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-
Gym Log: Flat Barbell Bench Press 5/3/1
-
Barbell Bench Press:
- 55kg x 3
- 63kg x 3
- 72.5kg x 10
- FSL 5x5
-
Dumbbell Rows:
- 27kg x 10 (3 sets)
-
Lat Pulldowns:
- 72kg x 10 (3 sets)
-
Cable Lateral Raises:
- 9kg x 15 (3 sets)
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Signing up for events or competitions is one of my best motivators to keep training! Never underestimate the power of having a short-term goal to work toward, especially if it’s a performance-based one. Things like weight loss and body comp are great goals to have, but they just don’t motivate me like knowing I’ve committed to doing XX on YY day 2 months in the future.
Yea I’m finding that as well. A mma gym is reopeing in 10-12 weeks (it got burnt down) and I’m planning to start there. I’m finding that goal setting like this is really helping me change my mind set. I don’t if I have mentioned this but my starting weight was actually 165kgs. So its taking time to realise I can do things now. For example I realised the other day I don’t need to take a breath to put my shoes on any more.
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No lifting today 30min bike ride and 5km walk.
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Squat 531:
- 52kg x 3
- 60kg x 3
- 67.6kg x 10
Romanian Deadlifts (RDLs):
- 60kg x 10
- 60kg x 11
- 60kg x 10
Leg Extensions:
- 47.5kg x 15
- 50kg x 12
- 50kg x 11
- 50kg x 12
- 50kg x 12
It’s the first time I’ve done squats since new years eve (thats what I hurt my knee).
It felt fineish (yes thats a word) but I felt a strain in my knee so I didn’t push it. I’m not in any pain at this stage but I’ll see how i feel tomorrow. I may have to take them out of my routine for the next 6 months or so and try them again.
Apart from that everything is going well I lost another kg over the week I’m now down to 114 something.
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The hamstrings are the sprinting muscles of the thighs. They are usually made of a high percentage of fast twitch fibers. I would recommend keeping reps for hamstrings between 5 and 8 reps.
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I wasn’t aware of that I’ll keep it in mind for next time.
Thanks for the tip.
Military Press (5,3,1 Program)
- 37.5kg x 3
- 42.5kg x 3
- 47.5kg x 11
- FSL (First Set Last) 5x5
Incline Press
- 50kg x 10
- 50kg x 10
- 50kg x 8
- 50kg x 9
Seated Cable Row
- 59kg x 15
- 68kg x 12
- 68kg x 12
- 68kg x 10
Face Pull
- 27kg x 15
- 32kg x 15
- 32kg x 10
Tricep Pushdown
- 32kg x 15
- 32kg x 15
Straight Arm Pulldown
- 32kg x 12
- 32kg x 8 (Just wanted to try these)
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Good Job!
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Thanks I’m giving it a red hot go.
Cardio day today 5km walk 7km bike ride.
Followed by the most boring main event UFC title fight I’ve ever seen.
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You are now 51kg down that’s phenomenal, you’ve lost over 30% of your initial starting weight! Do you have an end goal for weight loss in mind?
I feel this so much. I’m a shade younger than you, and am only recently making the motivational switch from wanting to look or perform a certain way to simply being able to live for as long as i’m alive. It feels slightly like giving up, but so far is leading to far greater consistency and therefore better results on every level.
Love this log by the way. Love seeing transformations like this where you can see the real, lasting improvements in someones life
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I have no idea im 5’11 I think the ideal weight is around 80kgs but I can’t remember when i was last that weight. I was 90kgs in high school and the lowest i ever remember being is 86kgs.
I would love to build muscle but I’m not sure what weight i would need to go down to to start focusing on that. My first goal is 100kgs which is taking a little longer than I thought it would.
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Slow and steady is great! That’s the healthy and sustainable way to do it. Keep up the great work!!
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