Decosta’s BodyBlog

Didn’t do much yesterday in terms of workout (Cardio or weights) and the diet wasn’t that stellar but it was ok.

Had my usual eggs and tuna with protein shake for breakfast. Then had my green tea and fruit during the day. We had a team lunch and i ended up with the egg, ham and chips. I knew I should either have gone for the steak or the salmon and salad. *Shakes head*. Didn’t really need to eat the chips either. Tried diet coke yesterday. Talk about tasting foul, it just tasted so fake, really fake. Not even sweet. As usual, I’ll be sticking to water from now on.

Got my cycle helmet yesterday and of course, I look pimping in it .

Be good to get the bike delivered and that way, there will be no excuse for not doing my morning cardio at 4/5am in the morning.

It’s always good to write down your goals, so here goes again

• Get to a good physique where I can have a photoshoot done of myself
• Be able to do 10 pullups
• Do 10 full range handstand pushups
• Be in the low bodyfat teens (need to get myself measured so I have a knowledge of where I am).
• Be in the low 15 stone weight range (210lbs) by September 23rd (Doctors Appt)
• Get to 200lbs and re-evaluate how I look.
• Get a Pitch Black Vin D look or an I robot WIll Smith look (I know I’ll never look exactly like they do, but a physique in that ball park)>. In the end, it’s my body that I will be happy with.

Thursday 7th August

Did my workout from the Rock Hard Challenge. I’ve also done a vlog like fromflabtofab. I’ve just got to get the video from my phone to the computer. Stupid drivers.

Diet for today

Breakfast - 2 eggs, protein shake and sardines
When I got into work - Tea + gloucosmine + cod liver oil
Mid morning snack - Small slice of omlette (had courgettes, mushrooms and onions)
Lunch - Rest of mid morning snack
Around 15:00 - Tuna with tomato salsa and satsuma
16:45 - Gym
After gym - Protein shake
Dinner - Plate of Mosaka. (just the meat and aubergines) and a couple of rye ryvitas.

Total water consumption - 2/3 litres

Brought a bike yesterday, it’s a hybrid that me and the wife are going to use on the trails and roads. Hopefully that will get us fit in no time flat as we live in a very hilly area.

Gym workout

Back

Bent-Over Row 6 x 6,6,6,10,12,12 @ 110lbs
Seated Row 6 x 6,6,6,10,12,12 @ 80lbs
Lat Pulldown 4 x 6,6,10,12 @ 90lbs

Biceps

Barbell Curl 5 x 6,6,10,12,12 @ 44lbs
Incline Dumbbell Curl 5 x 6,6,10,12,12 @ 10lbs
Dumbbell Preacher Curl 2×10  @ 10lbs

Then did cardio bike for 20 minutes

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