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Old Sat, March 13th, 2010, 04:27 PM   #21
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default

Today is my rest day, had 3 really good workouts in a row now, and my body is pretty beat up. My weight is up again today which is a little dissappointing. Im hoping its just water retention, i still have far to much salt in my diet so i have to look at cutting that out.

Todays weight 99.2kg or 218.7lb

I think i will see a drop off in my weight in the next few days, my diet has been pretty decent and i have cut down all portion sizes and eating more meals a day. So i am pretty confident that the weight increase is due to water.

Tomorrow ill be doing the 320 rep killa leg workout again. Not too sure if ill be able to do squats or if ill have to resort to leg press again. We will see. I have always been pretty strong in the leg department. I used to play Prop in rugby and required alot of leg and core strength. My best squat was 210kg or 460lb (1rep Max), at that stage i weighed around 90kg, i havn't tried to reach that level again for about 2 years, but hopefully i can work my weight back up!! For leg press i have never tried doing a 1 rep max, but usually if its my 1st exercise of the day on my leg workouts I do 4-5sets of 250kg increasing to 300kg 10reps each set. The thing with the 320 rep workout is my legs are completly destroyed from the extensions and curls that when it comes time to squat or do the leg press i have no energy left. But i have only done this workout once so far and im hoping to do much better tomorrow!!

Ill keep you posted.

Daily food entry will be added tonight after i have eaten all my meals!

Laterz
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Old Sun, March 14th, 2010, 05:36 AM   #22
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default

Today's food

total cals 1773

Fat 22%
Carbs 42%
Protein 36%

I had alot of chicken today, tenderloins for lunch and afternoon snack and for dinner in a pasta. My Fattrack pro calipers have arrived I. The country and I am told the are just going through customs so hopefully they will arrive in he next few days. I'm looking forward to geting some actual measurements done!!

Off to bed now leg workout in the morning! Gunna be awesome!!!!
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Day 13
Old Sun, March 14th, 2010, 06:13 PM   #23
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day 13

Day 13

320 Rep Killa Leg Workout

Todays workout was crazy good, after completly destroying my legs doing 80 reps on both leg extensions and curls, i took the plunge and did squats. I think it was a great move, i did 4 sets of 20 reps doing 70kg. It was both an excellent strength workout out and a cardio exercise. After each set i was exhusted to the point i had to sit down, the last couple reps were killa each time. I kept my form however and pushed through the pain.

Leg Extension
32kg -> 20reps x4

Leg Curl
32kg -> 20reps x2
23kg -> 20reps
16kg -> 20reps

BB Squats
70kg -> 20reps x4

Calve Raise
105(not use if its kg or pound) -> 20reps x2
90 -> 20reps
75 -> 20reps

After these four exercises i was buggered had to sit down in the changing rooms for 10mins to catch my breath before i got on the exercycle, but i could only manage 5mins on that.....

Tomorrow im gunna be doing chest. Hopefully my calipers arrive also!!

Fingers crossed
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Old Mon, March 15th, 2010, 05:08 AM   #24
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default

Todays weight by the way was 99kg flat!

Good news, my Fat Track Gold calipers and Myotape should arrive tomorrow. So ill be getting measurements up after i finsh work. Looking forward to finally seeing what my body fat % is. Im hoping its under 30 which what my BMI is. that says im obese, i dont fell obese, i hope i dont look obese!!


I do have alot of muscle so im hoping the calipers show this with a realtivly high LBM.

Todays food totals
Cals 1539
Carbs 202g -> 69%
Fat 18g -> 16%
Protein 70g -> 24%

Quite alot of Carbs today, the McDonalds Sundae didnt help... :-( only bad thing ive eaten. So im not too dissappointed. Im still not dropping any weight even thou my total Cal's are pretty low. Dunno whats up with that, i usually find that at the start of a weight loss i loose weight pretty quick this time its a bit different. See what happens with tomorrows weigh in.
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Day 14
Old Mon, March 15th, 2010, 04:37 PM   #25
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day 14

Day 14

Todays weight 98.5
Total weight lost so far 1.2kg or 2.6lb

Im one day of being a quater of the way through my cut before i head to the states. Im hoping the weight starts to fall of more in the next couple weeks, i wanted to be down to 90kg when i left. I think ill up my cardio if i dont see any improvment in the next few days.

My Fat Track Pro calipers and Myptape just arrived.
I just took measurements

Body Fat 24%

Biceps 38cm
Chest 105cm
Waist 100.5cm
Hips 110.4cm
Thighs 64.1cm
Calves 41cm
Neck 41.3cm

So now i have a baseline and i can i will be able to see if my workouts are actually working.
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Day 14
Old Mon, March 15th, 2010, 08:58 PM   #26
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day 14

Day 14

Pretty decent workout this morning however i didnt have time to fit in any cardio training. I increased all my weights today, and it felt easier, so i guess im getting stronger. Im a little gutted my Body fat % was so high, i thought high teens, but i guess i do have quite a gut on me. At least I know where i am now and hopefully will see some improvments soon enough!!!!

Bench press
65kg -> 10reps x3

Incline DB Bench press
22.5kg -> 10reps x3

Incline Flys
10kg -> 10reps
12.5kg -> 10reps x2

Skullcrushers
15kg -> 10reps x3

Rope pull downs
23kg -> 10reps x3

Bar pull downs
35kg -> 10reps
45kg -> 10reps x2

Cable crossovers
23kg -> 10reps x3
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Daily food
Old Tue, March 16th, 2010, 06:05 AM   #27
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Daily food

Todays food

http://www.myfitnesspal.com/reports/...&to=2010-03-16

Total Cals = 1559
Carbs = 127g 42%
Fat = 54g 17%
Protein = 121g 40%

Alot more protein today, thanks to the 2 protien shakes i had in stead of the usual 1. I still came in under my daily calorie allowance. Looking good.

Legs are still killing me. Tha pain is coming from right behind my knees, its so tight i have to continualy stretch and walk about or they seize up.

Bed time now, shoulders and traps tomorrow.
Oh yeah!!!

Loving the gym right now!!!!
So pumped!!
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Day 15 - More Photos
Old Tue, March 16th, 2010, 11:16 PM   #28
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day 15 - More Photos

Today i woke up with severe pain in my calve's. I could barely walk or straighten them. I must stretch alot more i now realise. It still wasnt enough to stop me going to the gym, and a great workout, i did Back and Bi's. Legs were a pain but i managed to do a full 30min cardio workout aswell. I have also got some more photos. Here they are

Name:  17th March Comparison.jpg
Views: 116
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Name:  Back Comparison 17th march.jpg
Views: 117
Size:  58.9 KB

Ill take more photos after 1 month, and see if there has been any progress.

Todays workout.

Bicep curls 7's
15kg -> 21reps x3

Hammers Curls
10kg followed by 7.5kg supersets to failure

Preacher curls
15kg -> 10reps
20kg -> 8reps
15kg -> 10reps

Lat pulldowns
41kg -> 10reps x3

Seat row
42kg -> 10reps x3 Slow and controlled

30mins cardio on the exercycle.

St Patricks day today so i think i will let myself have a Beer later on today. Only one thou, dont want to ruin all my hard work!!!

P.S Hope my legs get better soon!!!!
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Old Tue, March 16th, 2010, 11:45 PM   #29
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Stats: 1/16/10: 309 lbs, Body Fat: 33.9% 9/30/10: 227.5 lbs, Body Fat 21.5%
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Quote:
Originally Posted by DanielPGraham View Post
Day 14

Im a little gutted my Body fat % was so high, i thought high teens, but i guess i do have quite a gut on me. At least I know where i am now and hopefully will see some improvments soon enough!!!!
Good attitude Daniel-look at it as a starting point. You still have time and it sounds like you're progressing well with the weights.
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Old Tue, March 16th, 2010, 11:48 PM   #30
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
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Thanks Jingo, My weight training has been coming along nicely, im seeing big improvements in my strength, just no major decrease in my weight as of yet. It will happen!!!
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Day 16
Old Wed, March 17th, 2010, 06:03 PM   #31
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day 16

Day 16

Todays weight = 98kg

No change in the weight department still!!! Its gotta start coming off soon surely!!!!!
Legs are much better today, i uesd deep heat, which is a linamint oil which soothes muscle pain. Seemed to do the trick, its still not 100% but i can wlk much more freely today!! SO im heading off to the gym in a few mins, todays workout is shoulders and traps. should be good.

I'll be back with an update on how my workout went later on.

See ya
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Old Thu, March 18th, 2010, 01:29 AM   #32
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default

Pretty decent shoulder and trps workout today. I havnt really done much in the way on shrugs and decided to do some today. I was watching a couple other guys doing them a week ago, and i just followed what they did. I found it pretty hard, but it was definetly working my traps pretty good. My legs are back which is awesome news, they feel great.

SHouler Press
22.5kg -> 10reps x 3

Arnold Press
12.5kg -> 8reps, 6reps, 8reps

Lateral Raises
10kg -> 10reps x3

Front Military Press
30kg -> 10reps x3

Upright row (Cable Machine)
45kg -> 10reps x3

Crosstrainer
20mins interval training
271 Cals
165 Ave Heart

Made a nice post workout meal consisting of
80g cook brown rice
100g chicken thigh
1/2 medium onion
1/2 green chilli
half head of steamed brocolli

It was really nice, i love hot food and this was great!! Same again for tomorrow!!
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Day 17
Old Thu, March 18th, 2010, 09:53 PM   #33
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day 17

Day 17

Todays weight 98kg

Still no change in my weight, its getting really annoying. im doing so much work at the gym, eating really well but i dont seem to be loosing any weight. I've been trying to stay positive but i really wanna see some results soon.

I think the worst part is that when i started a cut back in October i lost weight so easily, it was falling off me. And now im stuck in this rutt!!

I feel im progressing really well with my weight training and i am already so much stronger, so all i can think of is that i have put on Lean Muscle Mass. I thought it was water retention but i have cut out all added salt to my meals, and still my weight remains the same!

At least its not going up!!!

Anyway enough im my rant!

Todays workout was purely cardio

30mins interval training on the X-Trainer
30mins interval training on the exercycle

Burnt close to 700 Cals and felt pretty good. I think i might increase the resistance on both machines and see how it affects me.

Im looking forward to monday where i will be taking my next set of measurements. Im hoping my body fat % has come down, as this will prove that i have put on LMB!!

We will see!!!
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Old Thu, March 18th, 2010, 09:57 PM   #34
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Originally Posted by DanielPGraham View Post

Im looking forward to monday where i will be taking my next set of measurements. Im hoping my body fat % has come down, as this will prove that i have put on LMB!!

We will see!!!
It sounds like you're putting the effort in, so the results will be sure to follow. Keep up the hard work!
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Day 18
Old Fri, March 19th, 2010, 09:38 PM   #35
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day 18

Day 18

Workout today was pretty decent. I done Chest and Tri's. I have increased my weights yet again, and im feeling much stronger. I notice alot more definition in my upper body, just wish i could loose my gut!! It will happen

Not much time to write up all my exercises today, gotta get back to work.

Todays weight = 97.5
So a decrease of .5kg
Really happy with that, i just hope it continues to keep coming off!!!
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Day 19
Old Sat, March 20th, 2010, 05:58 PM   #36
DanielPGraham
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day 19

Day 19

having a day off from the gym today, i did however get up at 6.30am and went for a 5km run. Its my 1st run for a long time and it felt pretty good. Im pretty happy with my fitness level at the moment, still a long way to go however.

I live in a really hilly area and my run consisted of heading up a large hill into a gradual climb until the last downhill run home. It was painful i can tell you!! My legs felt so heavy running up those hills i had to walk most of the way. I try to make sure i run for as long as i can then walk until i have recovered.

A goal of mine is to be able to run this same course without stopping by August 6th, my birthday! I'll try get out and do 2-3 runs a week along with the weight and cardio training im doing at the gym.

I believe the scales at home must be wrong or atleast running out of batterys, as my weight today after my run was up just under 2kg. I just refuse to believe this. I having been working my arse off at the gym and eating well and these scales just aint showing any movement!! I feel lighter i look smaller, but the scales havnt moved!! Its really getting me down!!! I would just love to see it down to like 96kg at least its where i thought i would be by now.

TOmorrow is my weekly measurement and photo day. Im hoping my Body Fat % has come down showing that i have put on lean muscle mass, i guess that would be a good result. I hope my pictures show some progress!!!

I tried to get a day off work today to go to a staff social function at the pools, my boss however thought we would be busy and denied my request. Im hoping to get out early so i can still go.

Tomorrows workout is going to the be Back and Bi's, plus cardio. should be good!! I've been feeling alot stronger the past week and ill increase me weights again tomorrow if im feeling good!!
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Day 20
Old Sun, March 21st, 2010, 04:04 PM   #37
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day 20

Day 20

Success
Todays weigh in = 96.9

Finally some movment, but it is really weird as yesterday would have of been my worst diet day ever. I had

Breakfest
French toast
Bacon
Maple Syrup

Lunch
BBQ meat pattie
SLiced Tomato
BBQ Sauce
Colesaw
Lettuce

Snack
Pork Sausage x 2
Few Lollies
Vegitarian Pattie

Dinner
Pork Sauasges x2
Hamburger bun
Lettuce
Tomato
Sauce

All that and still i drop 2.3kg from the day before?@!??@!

Very strange. You may wonder why i ate so bad yesterday, well it was because we had a social function for work at the pools, BBQ etc. I ddint get to the gym all i did for exercise was my 5km run in the morning and swimming around at the pool. SO i am confused as to why my weight dropped so much. Im happy dont get me wrong but confused!!

SO i was going to get up again this morning and go for a run, but we had gale force winds outside so i decided against it, i was heading to the gym anyway. But i did not realise today was a public holiday and the gym dosent open at the usual time of 6am instead i think it open around 9 which is too late for me as i have work. SO now i missed my workout at the gym. 2 Days away from there and i feel really bad!!! I miss the pump...lol!!

I also got my days mixed up for when i do my weekly measurments. I thought it was meant to be today but its tomorrow so ill get those done and post them before work!! im really looking forward to seeing some results!!
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Day 21
Old Mon, March 22nd, 2010, 04:19 PM   #38
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day 21

Day 21

Weekly measure measurements and photos are done and the results are ok. Not fantastic but ok.

Date 16-Mar-10 23-Mar-10
Body Fat % 24.0 23.5
Biceps 38.0 40.0
Chest 105.0 108.5
Stomach 100.5 97.0
Hips 110.4 111.0
Thighs 64.1 63.5
Calves 41.0 40.4
Neck 41.3 42.0

weight 98.0kg 99.0kg
LBM 73.5kg 75.3kg
FM 24.5kg 23.7kg

My body weight has been up and down these last to days going up to 99.5kg and down to 96.9 then back up to 99kg today. Not sure of the reason behind this, but im happy i have lost .5 % of body fat. As my weight stands at the moment it shows i have put on 1.8kg LBM and lost .8kg body fat.

Im still getting used to my Myotape and Fat Track Gold Calipers so i think some of the body measurements may be off a bit. Ill take more tomorrow and then get and average.

Here are this weeks photos

Name:  23rd 2010 Front.jpg
Views: 76
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Name:  23rd Back.jpg
Views: 76
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Not much change, didnt think there would be after seeing the results of my measurements. Hopefully more improvement next week!!
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Day22
Old Tue, March 23rd, 2010, 02:40 PM   #39
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day22

Day 22

Feeling pretty good this morning. Really looking forward to my workout in a few hours. Im really going to push myself this week to try see some good results next Tuesday. Ill redo my measurements from yesterday also and see if there was any error in the way i done them. I think the Chest Measurement may have been out.

Ate prety clean yesterday, the Chef at work even asked why i was eating my own sandwich as opposed to her perpared meal. I just told her i was eating healthy and didnt want what she had made. I think it made her feel a bit bad, but there wasnt any brown bread out only white and all the salads usual have dressing of some sort on them. All i wanted was a Ham and salad sandwich with out any condiments!!

Anyway im going to get ready for the Gym ill be back later to say how it went
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Day 23
Old Wed, March 24th, 2010, 11:58 PM   #40
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Stats: October 1st WEIGHT: 106kg BODY FAT: 23% ARMS: 41cm, 16" CALVES: 43cm, 17" CHEST: 116cm, 45.5" FOREARMS: 31cm, 12" HIPS: 112cm, 44" THIGHS: 61cm, 24" WAIST: 109cm, 43"
Default Day 23

Day 23

I forgot to come back online yesterday and report on my session at the gym. It was a fairly decent workout, my cardio was great. My knee is still clicking which is really annoying so im using the Cross-Trainer instead. This isnt a bad thing maybe even a good thing, althou i do enjoy the exercycle more.

Todays weight was 98.6kg

Not sure whats happening with the scales at home still. The scales at the gym say im 98.9kg with all my clothes on, plus water and a meal in me, id guess im around 96kg right now, which im pretty happy with.

Today i did the Killa Leg workout. It completely ruined me again, althou after a 10min Sauna and a long shower and alot of stretching i actually feel really good right now. At the time i could barely walk which i was worried about. After the last time i did this workout i couldnt walk correctly for 2 days!! I think ill be fine tomorrow.

Im really enjoying this workout. Its a great cardiovascualr workout too, i dont give myself much recovery time between sets, althou i do allow an extra min between squats a i think id pass out if i only allowed myself 30secs -> 1min recovery.

Tomorrow is chest and tri's. Looking forward to it as usual!!!
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