shawnnosaurus

Well, to recap on the last month's worth of effort, I'm pretty proud of myself. I know I could have done better, but what's the point in existing if you're not going to live right? I only had one off week, but even that was good enough to have been a challenge. After all was said and done, I do feel I've made progress, which was the ultimate goal. This has also given me an appreciation for cardio and I think I want to continue working out 5-6 days a week.

Oh snap, I wasn't sure you guys would continue tracking this thread for so long. Last Thursday was back day, with 20 minutes warm up and cool down, which I'm pleased to say that for once didn't hurt for days on end. Then Friday marked the sixth and final work out for that week, with a simple HIIT work out during my lunch break. Now in the final week of the challenge, I will be repeating last week's performance, maybe upping the intensity on my back a little. Ladies apparently love a well defined back lol. Last night, I was feeling weaker than normal though. However, with it being my birthday tomorrow, I know that there will be heavy drinking and junk food on Friday night at least. I worry sometimes that this is becoming an unhealthy obsession, but I'd rather that than move backwards.

As we head to the end of this week, I just wanted to give a quick run down on this weeks performance. Once again, I'm not wanting to use this forum as a workout tracker or ego stroker, so I'm updating only when I feel is necessary. Right, this week has been a banger in the gym, I honestly have no time for anything other than work, working out and sleep now. I'm pushing myself to the limit and seeing how far I can go.(While considering safety of course) Sunday: Arms & Mid-Back with - 20min Cardio before & afterMonday: Dreaded Legs with - 20min Cardio before & afterTuesday: 3min cardio warm-up & 14.5min HIIT & 2.5min cardio cool-downWednesday: Chest & Shoulders - 20min Cardio before & after (I'm proud that I got through a full set of bench press at 55kgs/121lb)

Right well, this was a rough week for my fitness. From working late nights, extended family visits, a welcome home and farewell. I only managed to get through one workout, was drinking and my nutrition was rocky. My workout weeks normally start on Sundays, to leave Friday nights open, so I'm back in it tonight. Honestly though, weeks like this make it a struggle to get back, but I just have to push through it.

I don't have many from before, as I used to hide, disguise unhealthy look or delete files completely. I had deep insecurities, grounded from a young age and seeped through into every aspect of my life. In the day of film photos, they were tossed or forgotten completely, some of which I had even scratch myself out. Hahahaha Wow that makes me sound psychotic, now that I think of it.

I know I haven't updated in a while, the past few days have been a bit hectic. A quick rundown on the past few workout routines. Wednesday and Friday, I did small 20 minute HIIT cardio sessions. Friday I noticed my stamina being much better than before, even though my legs were still in pain. Which brings me to the final weight training day of the week, Chest & Shoulders on Thursday. My shoulders aren't as defined as I'd like them to be, but they tend to hurt a very easily so I don't like to overdo it. There's something really primal and satisfying about working chest, making it my favourite muscle to work. I did skip the cool down cardio for this routine, as it was getting a bit late at night. Thursday Workout Details: Bicycling, Stationary - 25min Dumbbell Shrug - 45kg(99lb)x3x8 Decline Barbell Bench Press - 50kg(110lb)x3x8 Barbell Bench Press - 50kg(110lb)x4x6 Seated Barbell Military Press - 25kg(55lb)x3x8 Dumbbell Flyes - 30kg(66lb)x3x8 Side Laterals to Front Raise - 20kg(44lb)x3x8

Thanks Rath, it's always good to see more locals around, all the best to you too. Thanks again Heatwave, I looked at that 5x5 you mentioned and it seems to be good as a full body beginner's routine. I enjoy the fun through the simplicity of a full body workout, though I am currently following the greats with 3 or 4 day splits. The amount of squats in a single week scares me though lol. If you're interested, this is my full body routine: INCLINE DUMBBELL PRESS 2x15 REVERSE GRIP BENT OVER ROWS 2x15 SEATED DUMBBELL PRESS 2x15 WIDE GRIP STANDING BARBELL CURL 2x15 CLOSE GRIP BARBELL BENCH PRESS 2x15 NARROW STANCE SQUATS 2x15 SNATCH DEADLIFT 2x15 SPELL CASTER 2x15 Don't worry, I'll stop updating so much when I've finished a week's example of whatever routine I'm working on. Straight to it then, yesterday was the dreaded leg day (dum dum dum) I was meant to do a hanging clean at the end, but I can't get them right with proper form. If anyone knows any tips to actually enjoying leg day, please let me know. Otherwise, the protein is continuing to flow, I even have a shake next to me at the office. I was going to do 15 minutes of HIIT cardio during my lunch break, but I'm rather dead so I might do that tonight. Workout Breakdown: Stationary Bicycle 20min Barbell Walking Lunge 35kgx3x8 Snatch Deadlift 35kgx3x8 Barbell Squat 35kgx3x8 Standing Barbell Calf Raise 40kgx3x8 Stiff-Legged Barbell Deadlift 35kgx3x8 Stationary Bicycle 20min

Boom only over 2 years late, but another Durbanite right here.

It seems as though you've got the research down and the last ultimate supplement you need is patience. When we see positive change, the feeling of progress is addictive, but the end goal is never immediate. I know for myself, I wanted to push harder and longer to get the fastest results, but there's only so much we can do at a time. I'm not a fan of intermittent fasting, only because I loath being hungry. My take on weight loss is to keep it simple, keep active and eat clean foods slowly when hungry. I also try and stay away from sugars and carbs. I know there's good slow acting carbs for muscle building, but that's for a calorie surplus. I personally like the idea of 6 small meals a day, but ain't nobody got the time for that. A slow-cooker(crockpot) and food-processor(with blender) are the best things I've invested in!(other than my gym equipment) A trick I do with my slow-cooker is throw in a few oven bags one maybe with veg, another with chicken and maybe sweat potato. That way I don't have to clean it, everything gets cooked together and I have my food already in bags for storage.

Thanks Heatwave I'll look into stronglifts.com asap. I hit a heavy sesh' last night and doubled my protein intake. I took my Biceps & Triceps bulking workout and threw in 20 minutes of cardio before and 20 minutes after lifting. It kicked my butt, taking almost 2 hours to complete, but always well worth it. Workout Breakdown: Stationary Bicycle 20min Dumbbell Skullcrusher 20kg(44lb)X8 - 25kgX8 - 25kg(55lb)X8 Bent-Arm Barbell Pullover 30kg(66lb)X8 - 25kg(55lb)X8 - 25kg(55lb)X8 Standing Overhead Barbell Triceps Extension 25kg(55lb)X10 - 25kg(55lb)X6 - 25kg(55lb)X6 Wide-Grip Standing Barbell Curl 30kg(66lb)X7 - 30kg(66lb)X7 - 30kg(66lb)X7 Close-Grip Barbell Bench Press 40kg(88lb)X8 - 40kg(88lb)X6 - 40kg(88lb)X6 Concentration Curls(Each arm) 10kg(22lb)X8 - 10kg(22lb)X7 - 10kg(22lb)X7 Stationary Bicycle 20min

I am in no means an expert, so I simply speak from my experience. I started working out a year ago for the first time in my life and have shedded a total of 20kgs, not including the muscle growth. Anyway, from what I've seen throughout myself, is that there is no need for supplements really, we should rely on our food mostly. That said, I have found whey protein to be key for both fat loss and muscle gains. I know you said no more BCAA, but I use l-leucine(horrid taste, but does seem to help hold lean muscle while losing weight) and creatine(muscle hardener, for that more toned look). Only other tips are to do solid state cardio before and after lifting. Then short HIIT cardio on at least 2 non lifting days. These last things really got me out of that plateau, but sadly there's no out running bad eating. All the best, routing for you!

Thanks a bunch guys. I've been working with a 4 day split template I found on bodybuilding.com, that I changed to work with at home and now planning on adding cardio to. http://www.bodybuilding.com/fun/best_intermediate_training_split.htm But 4 days gets a bit much, so I might switch back to my normal routine from here: http://www.abercrombieworkout.com/ I'm rather a noob, so I'm still experimenting, however the abercrombie site has everything you really need to know for both cutting and bulking.

I have been a lingering lurker for a few months now, being a programmer with a new found affiliation for fitness, this site has hit home for me. I love the concept of a real-life MMO, so here goes my first post+quest, time to XP grind. Character Background Development As most nerds out there, this lonesome cave dweller spent many an hour in the florescent glow of some form of screen. This inaction, including being chess captain in school to skip PE, took a toll on this would-be hero's physiology. After hitting 95kgs(210lbs) to my 1.75m(5.75ft) frame, without much muscle mass to speak of, it was time to fight back and become the best version of one's self possible. A year later and I'm still wanting to do more and be more, losing 20kgs(44lds) with a noticeably increased muscular frame. The original goal was simply lose the weight, become healthy and get girls to notice me. I never once thought that I could look strong, the ultimate goal being to lose weight. Now that I'm close, I have found a love for lifting heavy. Quest Log Foreseeing the silly season being full of naughty pastries and decadent delights. I turned to an almost complete muscle building routine, in hopes that along with the fat gain, then will be some of that sexy mass too. Now the time of oblivion has come, it is up to the dragonborn to be washed clean in fire. Burn all the fats!!! Quest Objectives DIET: Double Protein IntakeDIET: Cut The CarbsFITNESS: Include Active Rest DaysLUYL: Improve People Networking