cabUK

Ok my brothers wedding is on August 1st this year and I am using that date as a deadline for a kind of cut.

Started a new journal just for this 8 weeks to keep it seprated form my normal so that it will be easier to follow.

I dont have my exact measurments to hand as I am at work but my main goal is to reduce my waist size and bodyfat while keeping as much muscle as I can.

Main goal: 34" waist with my current shoulder size

Most recent pic is this one and as you can see my waist line needs a big reduction.



Training:

So my weights workouts will stay pretty much the same. Trying to lift heavy as I can.

Cardio:

This is where the big change will be and I will be following 3 workouts and I will try when possible to do them first thing in the morning.

Steady

20 minute on tradmill
20 minute on cross trainer

High Intensity

25 minute on tread mill with 1 minute sprint and 1 minute 20 seconds jog

Back room

Called it this as it will be in the back room of the gym lol

This is also more for cardio fitness and I enjoy this type of cardio.

Each exercise for 3 minutes and done as a circuit and circuit repeated 3 times. 3 to 5 minute rest between ciruits.

Bag work
Skipping
Burpees (these are gonna be hard)
Knee ups
Shadow box
Bodyweight squats

===============

Diet

Main diet will be:

Meal 1:

Porridge with protein powder

Meal 2:

Jacket potato with a tin of tuna

Meal 3:

Chicken breast in a wholemeal pitta bread

Meal 4:

Protein shake

Meal 5 (normally pre workout on weight days:

chicken/steak/tuna with broccli/spinach and mushrooms and rice

Meal 6:

Cottage cheese or protein shake

I will work out the macros of the above when later.


I havent seen some of my relatives for 10 years when I was 10 stone so should be intresting to see their reactions lol

Ok Ill post more info later got to get back to pretending to do work

wala

Nice job cab, got it all worked out!

Diet looks nice, your workouts are always good anyway and the added cardio you're gonna do should definately get you the goal of 34" waist mate! Good luck

cabUK

cheers mate.

will post my stats when I get home then again at the end.

cabUK

Date: 29th May 2008

Bodyparts: Shoulders, Biceps and Triceps

Smith seated military press:

Set 1: 20kg x 10 reps
Set 2: 30kg x 10 reps
Set 3: 30kg x 10 reps
Set 4: 30kg x 8 reps

Seated dumbell press:

Set 1: 20kg x 8 reps
Set 2: 20kg x 8 reps
Set 3: 20kg x 8 reps

Upright rows:

Set 1: 15kg x 12 reps
Set 2: 25kg x 10 reps
Set 3: 25kg x 10 reps

Pec dev 1 arm reverse flyes:

Set 1: 20kg x 12 reps
Set 2: 25kg x 12 reps
Set 3: 30kg x 12 reps

Rope pushdowns:

Set 1: 25kg x 12 reps
Set 2: 30kg x 12 reps
Set 3: 35kg x 12 reps
Set 4: 40kg x 10 reps

M/C dips:

Set 1: 80kg x 12 reps
Set 2: 120kg x 10 reps
Set 3: 120kg x 10 reps

1 arm reverse pushdowns:

Set 1: 10kg x 12 reps
Set 2: 15kg x 12 reps
Set 3: 15kg x 10 reps

Cable curls:

Set 1: 25kg x 12 reps
Set 2: 30kg x 12 reps
Set 3: 40kg x 11 reps

M/C preacher curls:

Set 1: 25kg x 10 reps
Set 2: 25kg x 10 reps
Set 3: 25kg x 8 reps

My shoulder is still not right so I took it easy on the shoulder workout as I was still getting some pain but hopefully for the next workout it will be fine.

cabUK

Date: 5th May 2008

Did my first cardio session for a while tonight and it was harder than I remember lol

treadmill: 15 minutes at 5.5 mph
cross trainer: 15 minutes

this was just a feeler workout and will add on 5 minutes on sats workout then up the speed etc bit by bit.

Diet:

Meal 1:
porride with protein powder

Meal 2:
Jacket potato with tuna and one apple

Meal 3:
chicken sandwich on wholemeal pitta bread

Meal 4:
tin of tuna

Meal 5 (post workout):
serving of pro recover

Meal 6:
protein shake with handful of almonds

Sam

Nice one Cab mate - 8 weeks is a great length of time to really make a difference to your physique, but not too long that you get bored.

You'll come to hate that added cardio, it's a killer. What you might want to do is have a plan where you do say 20 mins cardio per day in the first 2 weeks, then add 10 mins for the next 2, etc just so your body doesn't get a chance to adapt to the cardio you're doing. Also varying the intensity is a good way to shed the poundage. Maybe one day you want to keep your heart rate at ~70% of your max, then the next day do sprints at >90% of your max, then the next day do 2 x 10 mins at 80% of your max.

It's just to keep your metabolism fired up. It works for me, and doing that might just give you a kick start!

cabUK

cheers sam.

my plan is 3 times a week for cardio and it will vary from 70% to 90% like you say.

I am gonna get a heart moniter to tomorrow and then go from there.

cabUK

Date: 6th June 2008

Bodyparts: Legs

Ok I am not happy about today. My plan was to do back squats, front squats then machine squats.

However I stuck 80 pounds on for a warm up set and my shoulder was in agony just off to reps so I didnt want to push it. I could do some machine squats as it is padded but only upto 80 pounds a side before any shoulder pain set in.

So here is what I moved onto:

Machine squat:

Set 1: 12 reps x 40kg
Set 2: 12 reps x 40kg
Set 3: 12 reps x 80kg
Set 4: 12 reps x 80kg
Set 5: 12 reps x 80kg

45 degree leg press (lost a bit of strength on this but a week or 2 and ill be back to where i was):

Set 1: 10 reps x 150kg
Set 2: 12 reps x 150kg
Set 3: 12 reps x 200kg
Set 4: 12 reps x 200kg
Set 5: 10 reps x 250kg

Leg Extensions (slow reps and held at the top for a count of 3):

Set 1: 10 reps x 15kg
Set 2: 10 reps x 15kg
Set 3: 10 reps x 15kg
Set 4: 10 reps x 15kg

Lying leg curls:

Set 1: 15 reps x 5kg
Set 2: 15 reps x 10kg
Set 3: 12 reps x 10kg
Set 4: 12 reps x 15kg
Set 5: 10 reps x 20kg

NOTE: next week I will also be adding in SLD

Standing calf raises:

each rep was slow and held at the top for a count of 2

Set 1: 20 reps x 30kg
Set 2: 20 reps x 30kg
Set 3: 20 reps x 30kg
Set 4: 20 reps x 30kg
Set 5: 10 reps x 30kg - 10 reps but different in that I did 10 reps with my toes outwards then 10 inwards so actually 20 reps.


Ok I was annoyed tonight but I am gonna get my shoulder rested for 2 days and put some ice and heat on it so that next week I can hammer the squats.

Michael

Good luck man, your workouts are looking good, lots of volume I see!

cabUK

cheers mate, I like to keep the reps 8 to 20 depending on the exercise.

cabUK

Date: 7th June 2008

cross trainer: 30 minutes


today Sunday also went for a hour walk with a mate and his dog in the country which got me nice and out of breath lol

also a few hours of running around and lifting his 20 month old little boy, man Iwish I had a kids energy lol

cabUK

Date: Monday 9th June 2008
Time Start: 7pm
Time Finished: 7.45pm
Flat dumbell bench press:

Set 1: 20kg x 12 reps
Set 2: 30kg x 12 reps
Set 3: 35kg x 10 reps
Set 4: 37.5kg x 8 reps

Flat barbell bench press:

Set 1: 40kg x 12 reps
Set 2: 60kg x 7 reps
Set 3: 70kg x 4 reps

Hammer decline (done slowly with a 2-3 second count at top):

Set 1: 40kg x 15 reps
Set 2: 40kg x 15 reps
Set 3: 40kg x 15 reps
Set 4: 40kg x 15 reps

Cable cross overs:

Set 1: 20kg x 10 reps
Set 2: 15kg x 12 reps
Set 3: 15kg x 12 reps

Very wide grip front pulldowns:

Set 1: 30kg x 12 reps
Set 2: 35kg x 12 reps
Set 3: 40kg x 12 reps
Set 4: 40kg x 12 reps

Hammer low rows (weight each side):

Set 1: 20kg x 10 reps
Set 2: 25kg x 10 reps
Set 3: 27.5kg x 12 reps

T-Bar rows:

Set 1: 40kg x 10 reps
Set 2: 50kg x 10 reps
Set 3: 60kg x 10 reps

Seated shoulder width grip rows:

Set 1: 30kg x 10 reps
Set 2: 35kg x 10 reps
Set 3: 45kg x 12 reps

Hyperextensions:

Set 1: 0kg x 12 reps
Set 2: 0kg x 10 reps
Set 3: 0kg x 10 reps

Good workout and was happy that my shoulder gave me no pain so it looks like its fully fit now.

wala

Nice workout cab!

And good news bout the shoulder, lets hope it stays healthy!

cabUK

cheers mate, I started easy on the dumbells and just went up from there.