New Start

It's a damn as in **** that's too much weight to lose. Today I woke up 13 stone 6.4 pounds. I am eating very very low carbs and basically I wasn't getting enough salt in my diet. Corrected this yesterday and my weight makes more sense this morning.

I'm not following any diet but i have started logging on myfitness pal and I am just gonna see how my body reacts. Refeed day today
I had a refeed last Wednesday which consisted of an enormous amount of sweets/choc/icecream. I will refeed today using good quality food and see how I feel in the gym later. On 2390 calories so far

At this stage I'm just playing around with my cals, plus logging food on myfitnesspal is kind of addictive and the site itself is full of cougars . I read Lyle McDonalds rapid fat loss diet and although I think it's a bit over the top in calorie restriction the first 30 or so pages contain a lot of good information on basic nutrition and how the body reacts when deprived of calories.

Morning weight 13 stone 11 pounds

4 hours stupid mountain cardio:( but it didn't rain

Rolling Rolling

Ring Chinups
BW x 8 x 3
BW x 7
BW x 6
+10kg x 3 x 3
+15kg x 2 x 2

Shrug/Incline Row/Band pull apart superset thing
5 sets

Red Band Pull Apart
30 x 5

Scap Chins and Dip Shrugs,

Took video of back = Zero traps and zero arms

I didn't mean it literally :rolleyes:

Lots of Rolling

Paused Bench
40 x 10
50 x 5
60 x 5
80 x 10 x 5
90 x 5 x 2

Red Band Paused bench
Bar x 10
40 x 10
50 x 10

Flys with bands

Arnold press
22.5 x 10 x 3

Side Raises

Dips
BW x 20 x 2

You and Stenchy are so mean to me

Rolling

Lunges
bar x 10
50 x 10 x 2
60 x 14 x 2
60 x 20
70 x 5+5
70 x 14
70 x 7+7
70 x 3+3+3+3+3+3

Squats
30 x 12
50 x 10
60 x 10
70 x 10 x 2

All sets supersetted with Dips
285 dips, some with weight

Side raises/front raises

I love KERSPLAT! longtime wrote: »

Where do you even put the 62.5kg on you to dip!?! Must be a pain in the ass to have 3 plates and then some

Savage stuff

I was working up in weight so I ended up with 2 x 15kg plates, 2 x 10kg plate, 2 x 5kg plates and a 2.5kg was very awkward lol

16/02/14
Morning weight: 13 stone 4 pounds. 5000 calorie refeed.

Rolling

Ring Chins
BW x 5
+5 x 5
+ 10 x 5 x 3
+15 x 3 x 2
+20 x 2
BW x 6 x 3

DB Rows
30 x 12
35 x 15 x 3

Elevated Rows
10 x 15 with pause x 3
20 x 12 x 3

Reverse flys
5 x 25 x 3

Lunges and squats done between ever set of back.

Rolling

Dips
BW x 10
10 x 5
15 x 5
20 x 5
25 x 5
30 x 5
35 x 5
40 x 5 x 2
35 x 5 x 3
30 x 6 x 2
15 x 10
15 x 11 x 2

Very wide grip
BW x 13 x 2

DB Flys and dips

Lunges done between all sets

Am

Rolling

Chins
BW x 8
BW x 7 x 4

Box Chins
BW x 5 x 3

Bicep Curls
5 sets

Back extensions
bw x 30 x 5

Cable Rows
6 sets

Incline DB rows
3 sets


PM

Shrugs
70 x 20
80 x 20
90 x 20
100 x 20
110 x 15 x 5
100 x 20 x 3

Band Pull Aparts, all types
10 sets

Reverse flys
5 sets