Creatine A Whey Beta Body

A_Sober_Paddy

So its that time of year again, the time where everybody has great intentions with regards to eating better and exercising. I managed to sort them both out at this time last year and then I started working full time and as a result managed to fail in managing my time effectively, was only able to manage one(Training for me), by the time I got this full time job I’d gotten myself down to 73kg(from an initial 95kg) at 13% bodyfat. But as i said already I got lazy and sloppy so as it stands now I've put on 14kg since about May 2013 but in that time I've at least managed to add some muscle to my frame circa 6.5kg...

So my current stats are;
Weight 87kg
Bodyfat 19.5%

My initial goals for the new year are to get my bodyfat down to around 12%(Circa 80kg). I’m going to give myself to the 9th of June to get myself there. I know I’m probably giving myself a long time but i think its realistic and achievable. I've no strength related goals at this early stage but they’ll certainly make there way into it at some stage, but first the bodyfat reduction.

Decided I’d start a log here in order to motivate myself and keep track and if anyone who reads it has any advice it would be appreciated.

So I’ll being taking a two pronged approach to achieve my goals...

Nutrition
Back to to logging my food and tracking my macro’s, not planning to be uber pedantic with this, just looking to stay within my calorie allowance while hitting my minimums on my Protein & Fat while making up the rest with good carbs. On top of this cutting down on my chocolate consumption and cutting out takeouts this will be a good start.

Training
Planning on taking on a 4 day program, with each day with specific body part being focused on, each day will consist of compound exercises and some isolation work. Cardio work will make its return around February as it’ll be road cycling.

My current Training plan is set for the first 12 weeks, after which I’ll take a look at program

I’ll be taking a number of supplements and Vits on board for this too
Pre-Work out Stack:
Creatine 5g
Beta Alanine 4g
HMB 2g

General Vits:
Vitamin D(5,000 iu) x1
Fish Oil(972 EPA/DHA) x3

So this morning

Monday 6/01/14
Shoulders

Squats
60kg x8
70kg x8
80kg x5x3

Overhead Press
40kg x8
42.5kg x7
45kg x5x3

Triplet(Preformed 1 set of each one after another then Rest)
Front Raises 8kg Bells
Lateral Raises 8kg Bells
Rear Lateral Raises 6kg Bells

x6reps x 3sets

Shrugs
30kg (bells)x12x3

Cable Robe Pulldowns
21.25kg x12
23.75kg x10
26.25kg x8

Back tomorrow morning...

A_Sober_Paddy

Back

Hammer Pull Up's
BW 5x3
BW 4x2

Bent Over Barbell Rows
50kg 6x3

Push Up Rows
18kg(Bells) 6x3

Straight Arm Cable Pull Downs
16.25kg x6
21.25kg x6
23.75kg x6

Cable Rows
48.75kg 10x3

Straight Bar Bicep Curls
30kg x8
32kg x5
32kg x4

Happy enough with my session today, will certainly be looking to increase some weights on some of these exercises for my next back session.

A_Sober_Paddy

Legs

Squats(Barefoot & Beltless)
70kg x5(reps)
75kg x5
80kg x5
82.5kg x5
85kg x5

Deadlifts(Beltless)
Double Overhand Grip
70kg x8(reps)
80kg x6
90kg x5
Switch Grip
95kg x5
100kg x5
105kg x3
110kg x1

Bulgarian Split Squat
8kg(Bells) 6x2

...May have over done it, tomorrow may be horrid:D

A_Sober_Paddy

Chest

Barbell Bench Press
60kg 8x3

Dumbbell Incline
22kg(Bells) 8x3

Dumbbell Flat
22kg(Bells) 8x3

Dumbbell Decline
22kg(Bells) 8x3

Dumbbell Flys
10kg(Bells) 12x3

Pushups(Hands Narrow)
x7
x8
x10

Arms

Straight Bar Curls
32kg 5x5

Incline Dumbbell Hammer Curls
8kg(Bells) 12x3

Alright session in the gym this morning, my triceps were pretty much gassed by the time I got round to doing my pushups tho, think I started a little too high on my bench(miscalculated it:o)

Hanley

Best. Log. Name. Ev-ER.

A_Sober_Paddy

Today I had planned on just doing some foam rolling and stretches but had to bring my program forward a day. Because my work schedule is a little up in the air for the next two weeks :mad:

Foam Rolling 30 mins

Hip Bridges & Stretches

Shoulders

Squats
60kg x10x4

Overhead Press
45kg x8x2
45kg x6x1

Triplet(Preformed 1 set of each one after another then Rest)
Front Raises 8kg Bells
Lateral Raises 8kg Bells
Rear Lateral Raises 6kg Bells

x8reps x 3sets

Shrugs
30kg (bells) x12x3

Back Session tomorrow morning:D

A_Sober_Paddy

Back

Hammer Pull Ups
BW 5x5

Performed In A Superset
Barbell Rows
50kg
Straight Arm Cable Pulldown
23.75kg

6x3

Push Up Rows
18kg(Bells) 6x3

Cable Rows
48.75kg 10x3

Bicep Curls
32kg 6x3

Cable Pulldowns
28.75kg 6x3

Decent enough session first morning I've had the longing for caffeine but stood strong and didn't have any:cool:

A_Sober_Paddy

Legs

Squats(Barefoot & Beltless)
75kg x5(reps)
80kg x5
82.5kg x5
85kg x5x2

Deadlifts(Beltless)
Double Overhand Grip
70kg x8(reps)
80kg x8
90kg x6
95kg x4
Switch Grip
100kg x5
105kg x2(Lost the gripe)
110kg x3
112.5 x1

Bulgarian Split Squat
8kg(Bells) 6x3

Decent enough session, training and clean(er) eating seem to be going fairly well thus far. Will post up my planned meal plan for next week with a macro breakdown. Nutrition is certainly the biggest factor in this current phase of my training.

A_Sober_Paddy

Chest

Incline Barbell Bench
55kg 8x3

Dumbbell Bench
Flat 24kg(Bells) 6x3
Incline 24kg(Bells) 6x3
Decline 24kg(Bells) 8x3

Dumbbell Flys
14kg(Bells) 12x3

Pushups(Hands Narrow)
x9
x7
x8

Arms

Straight Bar Curls
35kg 5x2
35kg 4x2
35kg 3x1

Standing Dumbbell Hammer Curls
14kg(Bells) 12x2
14kg(Bells) 10x1

Fairly decent session, now for breakfast eggs and bacon nom nom nom nom:D

A_Sober_Paddy

Weigh In & Update

So after 2 weeks I've managed to drop 3kg:eek:

Now I do understand that higher than normal weight loss can be expected but this much was certainly not expected. I had a look back over my diet and it looks like I was definitely hitting my target of 2,400 kCals, which allowed for 1kg loss every two weeks...Looks like I'll have a little more, but the thing is, I haven't been letting myself go hungry, and thought I was eating enough.

Diet
My diet hasn't been 100% but as i already said the month of January is being used to try new dinners and foods. I've been using a slow cooker for most dinners for the last two weeks.

Good Points
Manged to stay away from Subway at lunch time, bringing my own lunch everyday for the last 2 weeks, saving me money and unnessary calories. I've also managed to cut down my chocolate intake, there were times were I'd have 4-5 bags of chocolate peanuts a week, at 1,200 kcals each of which 70g was sugars:(. Also stayed away from takeaways which I could have 3 a week.

So these two weeks have had be trying new foods, cooking all my own dinners and lunch, now breakfasts haven't been the best, on a few occasions I've slept in so had to grab a handful of nuts(80g) with a protein shake, in the past i'd have just got a smoothie and/or a flapjack.

Also managed to stay caffeine free for the 2 weeks too, wasn't something I'd gone into this trying to do, its just happened and i'd like to stay caffeine free for a bit longer and improve its affect on me, for those times I really need it:p

Poor Points
Was out in my mothers a couple of times over the last 2 weeks and had some chocolate biscuits and xmas sweets, also have had a few bottles of diet soda's which i was trying to stay away from but it could have been worse.

Managed to train 8 times in the last 2 weeks so on track with that, looking at myself in the mirror there is noticeable change which is always good.

Think that's enough of an update, after 4 weeks I'll post up a before and after pic...

A_Sober_Paddy

Shoulders

Overhead Press
45kg 8x1
45kg 7x1
45kg 6x1

Triplet
Front Raises 8kg Bells
Lateral Raises 8kg Bells
Rear Lateral Raises 6kg Bells

x8reps x 3sets

Shrugs
32kg (bells) x12x3

Cable Pulldown(Rope)
23.75kg 10x3

Had taken a fall playing indoor soccer Sunday night, knee and elbow quiet sore, couldn't squat with knee and elbow was only about 75%

A_Sober_Paddy

Back

Hammer Pull Ups
BW 5x5

Barbell Rows
50kg 8x3

Straight Arm Cable Pulldown
23.75kg 8x3

Push Up Rows
18kg(Bells) 6x3

Cable Rows
48.75kg 12x3

Cable Pulldowns(Straight Bar)
23.75kg 10x1
23.75kg 8x2

Not a great session, elbow was still a little tender, hope it'll be better for benching friday:mad:

A_Sober_Paddy

Legs

Squats(Barefoot & Beltless)
50kg x10
55kg x9
60kg x8
65kg x7
70kg x6
75kg x5
80kg x4
85kg x3
90kg x2
95kg x1

Deadlifts(Beltless)

Double Overhand Grip
90kg x5
100kg x5
105kg x2

Switch Grip
105kg x3
110kg x3
115kg x2

Fairly ok session, a number of PB's(with regard to hitting weights without belt that is), but my work shifts have been turned on their head for the next couple of day, I may miss training or If I do train, I'll most likely not be able to get to my butcher to get my meat for next week...stupid job:mad:

A_Sober_Paddy

Chest

Squat
60kg x8
70kg x6
80kg x5

Incline Barbell Bench
57.5kg 8x3

Dumbbell Bench
Flat 24kg(Bells) 6x3
Incline 24kg(Bells) 6x3
Decline 24kg(Bells) 8x3

Dumbbell Flys
14kg(Bells) 12x3

Pushups(Hands Narrow)
x10
x6
x7

Arms

Straight Bar Curls
35kg 5x3
35kg 3x2

Standing Dumbbell Hammer Curls
14kg(Bells) 12x1
14kg(Bells) 10x1
14kg(Bells) 7x1

Happy enough with the session, had a bit of rushed feel to it, because of work, and also my elbow was still a little tender

A_Sober_Paddy

Shoulders

Overhead Press
45kg 8x2
45kg 7x1

Triplet
Front Raises 8kg Bells
Lateral Raises 8kg Bells
Rear Lateral Raises 8kg Bells

x8reps x 3sets

Shrugs
34kg (bells) x12x3

Straight Bar Curls
32kg 5x3

Happy enough with the session, managed to up my total reps on Overhead Press and increase weight on a couple of other lifts, this should bode well when it comes to strength building phase when i'll be eating like a horse:P

A_Sober_Paddy

Back

Hammer Pull Ups
BW 5x5

Barbell Rows
50kg 8x3

Straight Arm Cable Pulldown
23.75kg 10x3

Push Up Rows
18kg(Bells) 8x3

All in all, a crap session, spent more time waiting for stuff, gym was a lot busier than usual and I've an earlier than usual start today...Made some increases but missed out on my last back exercise and got no arms he:(

A_Sober_Paddy

Leg

Squats

70kg x5
75kg x5
80kg x5
85kg x3
85kg x1

Did a boat load of foam rolling, stretches and miscellaneous hip and lower back work. As my glutes and lower back were fairly tight and wasn't all that comfortable doing my squats, so think I'll need to give the weights a rest in terms of leg work and just focus on foam rolling and hip work for next week

A_Sober_Paddy

Chest

Incline Barbell Bench
57.5kg 8x3

Dumbbell Bench
Flat 24kg(Bells) 8x3
Incline 24kg(Bells) 6x3
Decline 24kg(Bells) 8x3

Dumbbell Flys
16kg(Bells) 12x3

Pushups(Hands Narrow)
x8
x5
x7

Arms

Straight Bar Curls
35kg 5x3
35kg 4x1
35kg 3x1

Standing Dumbbell Hammer Curls*
14kg(Bells) 10x1
14kg(Bells) 8x1
14kg(Bells) 4x1

* Tried something a little different with my hammers and it absolutely killed my arms in a good way, they fatigued a whole lot faster tho but certainly felted more isolation

Making some steady increases with regards to increased reps so I'm not too far away from progression in terms of the next level of weights.

A_Sober_Paddy

Shoulders

Overhead Press
50kg 5x1
50kg 4x2

Triplet
Front Raises 8kg Bells
Lateral Raises 8kg Bells
Rear Lateral Raises 8kg Bells

x10reps x 3sets

Shrugs
34kg(bells) 12x3

Curls
Straight Bar 25kg 10x3

Good session, made an error on my overhead press and only realized it after my first set, as I'd forgotten my phone where I track my lifts, but was happy with my session. But the Superbowl was a let down, was meaning to post an update tonight but will do it tomorrow...

Just a preview

Here i a before and after pic(sorry the quality isn't great)

A_Sober_Paddy

Back

Hammer Pull Ups
BW 5x5

Barbell Rows
50kg 9x1
50kg 8x2

Straight Arm Cable Pulldown
26.25kg 8x2
26.25kg 7x1

Push Up Rows
18kg(Bells) 10x1
18kg(Bells) 8x2

Cable Rows
48.75kg 12x3

Arms

Curls Straight Bar
25kg 12x1
25kg 7x2

Cable Pulldowns(Straight Bar)
23.75kg 15x1
23.75kg 10x1
23.75kg 6x1

Happy with my session, just kinda got the rep range wrong with regards the arm work:o

Sangre

Serious difference in only 4 weeks, fair play.

A_Sober_Paddy

Sangre wrote: »

Serious difference in only 4 weeks, fair play.

Cheers mate I do reckon my initial weigh in May have had me a little heavier than I actually was(water weight, waste in the intestine) because despite my large weight lost I've not found myself going hungry and I still eat loads just loads of unprocessed food compared to takeouts for dinner subway for lunch and chocolate for snacks

A_Sober_Paddy

Chest

Incline Barbell Bench
57.5kg 8x3

Dumbbell Bench
Decline 24kg(Bells) 8x3
Flat 24kg(Bells) 8x2 & 7x1
Incline 24kg(Bells) 8x2 & 6x1

Dumbbell Flys
18kg(Bells) 6x3(Somebody was using the 16s and wasn't willing to share:mad:)

Narrow Grip Bench
30kg 12x3

Arms

Straight Bar Curls
35kg 5x2
35kg 4x1

Standing Dumbbell Hammer Curls
12kg(Bells) 10x3

Elbow was giving a little trouble, also will post up the other missing days from training later, I've been going around with my head in the clouds for the last week, not good in terms of training, sleeping or eating this week:(

A_Sober_Paddy

After a terrible week last week, in which i did pretty much nothing i got my arse back into the gym this morning and did some shoulder work...

Shoulders

Overhead Press

47.5kg 5x4 & 4x1

Triplet
Front Raises 10kg Bells
Lateral Raises 10kg Bells
Rear Lateral Raises 10kg Bells

x6reps x 3sets

Shrugs
36kg(bells) 15x3

Curls
Straight Bar 30kg 8x1, 6x2

Cable Pulldown(Rope)
26.25kg 6x3

A_Sober_Paddy

Back

Hammer Pull Ups
BW +2.5kg 5x4 3x1

Barbell Rows
50kg 8x3

Straight Arm Cable Pulldown
26.25kg 8x3

Cable Rows
48.75kg 12x3

Arms

Curls Straight Bar
25kg 12x3

A_Sober_Paddy

Chest

Incline Barbell Bench
60kg 7x2 4x1

Flat barbell Bench
60kg x5
62.5kg x5
65kg x3
67.5kg x3
70kg x2

Dumbbell Bench
Decline 24kg(Bells) 8x3
Flat 24kg(Bells) 8x3
Incline 24kg(Bells) 8x3

Incline Straight Arm Fly's
12kg(Bells) 10x3

Core

Mountain Climbers
15reps x 3sets

Swiss Ball Jackknifes
10x3

Arms

Cable Pulldowns(Rope)
26.25 8x3

Bumbbell Curls
14kg's 8x1, 7x1 & 6x1

A_Sober_Paddy

Shoulders

Overhead Press
47.5kg 5x5

Triplet
Front Raises 10kg Bells
Lateral Raises 10kg Bells
Rear Lateral Raises 10kg Bells

x6reps x 3sets

Shrugs
36kg(bells) 15x3

Arms

Cable Pulldown(Rope)
26.25kg 8x3

Dumbbell Curls
14kg's 8x3

Core

Mountain Climbers
15x3

Swiss Ball Jackknifes
12x3

All in all a good session, but the last two weeks have been a little up in the air, mostly down to me and the fact I met a girl...which has lead me to over thinking and over analyzing stuff which isn't good for my sleep patterns:(...but on the bright side, met a girl:D