Decosta’s BodyBlog

Well, I’ve got an appointment this wednesday for a pre-assessment for an operation next wednesday. Got surgery which should be interesting after having gyno for ages and ages. It’s a bit inconvenient that I won’t be able to lift for at least a month, but I’m sure I can do alot of cardio.

Progress seems to be slow, but I’m always curious to how people manage to really change there bodies in such a short time. I’m not complaining, just curious. I’m pleased with what I’ve done. 20 stone to 15 stone 9 lbs in just a year and half.

Still got quite a layer of fat so I think I’ll go down in fat/weight and then see how I look and then bulk up. Probably aim for 14 stone something and then see what my body composition is.

Had someone come round to collect for the departmental christmas lunch. Why can’t some people just accept that some people don’t want 3 courses at 12.00 and/or don’t want to pay high prices for a steak and salad. Plus most of the food has sauces (red wine - not really interested in that, creamy sauces - I’m a bit sensitive to milk and cream) or it has garlic on it (too much and I get pain in my sinisus and/or a headache). So I’ll just have my chicken and brocolli for lunch.

Still have to buy wife some xmas gifts, I have some ideas just have to check around shops/websites for prices.

Did Shoulders and Calves yesterday and had a chat with the owner. He said that I was doing ok, but he just tweaked my sets from 3×10 and suggested that I do 4 sets of 12 and then once I can complete the sets with the same weight to move up.

Well tried it on shoulders and it burned, really felt it and had to go lighter than what I was usually used to.

I don’t have my numbers in front of me (so I’ll have to guess and update later), but the following exercises I did do was.

Dumbell lateral raises - 4×12 @ 5kg
Dumbell front raises - 4×12 @ 5kg
Seated Miltary Press - 4×12 @ 15kg

15 reps of bodyweight calf raises
Calf Raises (using leg press) - 4×12 @ 109kg

So that was the end of workout 1.

Then later on, went again with my wife (whom I’m very proud of) as she did really well. She’s also alot stronger than she looks and she was pushing weight (first time) that alot of woman I see at my other gym not even attempt. This trip was more of a get famaliar with the gym rather than a proper workout, but we did a warmup on the machine and then got her to do

Chest Press 3×10 @ 21kg (she said that she needs to go higher next time)
Pec Fly 3×10 @ 29kg (Again, she said she needs to go higher)

We tried the lat pulldown, but she said that she was feeling it in her arms rather than her back, so maybe I was explaining to her wrong. It was hard to troubleshoot as I couldn’t feel what she was feeling. Any tips

Barball curls - 3×10 @ 12.5kg. (We tried the machine, but she didn’t like the grip so we tried the barbell. She was ok with that but we then moved onto the dumbell which she said worked for her better. She said that she just has to get used to holding dumbells).

Then as the gym was soon to be closing, we did a quick set of leg presses, she automatically knew not to lock out the knees and she did 3×10 @ 90kg (again, could have gone higher, but this was her first time so didn’t want to push it too hard).

What I might do is get a workout program from here that is a total body workout.

I don’t think I could help beaming that she was there, told her about this forum, but she’s not the blogging kind so I’ll do it here for her (under my own blog, rather than start a new one).

Went to the gym near me which is only 30 seconds away. It was ok, not to packed and soon emptied out. Also it seems like it has a nice atmosphere and everyone is concentrating on their workout.

Worked my Back/Biceps/Forearms and Abs

Deadlifts - 1×8 @ 35kg, 1×8 @ 45kg,  1×8 @ 50kg

Barbell rows - 1×8 @ 25kg, 1×10 @ 35kg, 1×10 @ 40kg

Assisted Pullups - 1×10@ 50kg, 1×10@45kg, 1×10 @ 40kg (the last set was of the  pause-rest variety).

Assisted One armed pullups -  1×10 @ 80kg, 1×8 @ 75kg, 1×5 @ 75kg

Wrist Curls (Front and Back) - 3 x ( 1×10 @ 10kg)

Bicep Curl (Machine) - 1×10 @ 15kg, 1×12 @ 25kg, 1×12 @ 30kg

Farmers walk - 30kg - walk around the gym perimeter