My Progressive Travel Into Six-Pack Land

How to: Balance working out with hectic work schedules or assessment heavy weeks

2013-09-05T06:41:00.001-07:00

Hey guys,

Gonna keep this as short and sweet as I possibly can. But anyways i'm here to present to you how i fit gym into an assessment heavy week.

This week has been hectic with exams and assignments due so I've had to reduce the number of days i go to the gym which is isn't bad if you do it correctly :).

What I like to do is... Instead of training a body part each day as you would normally, what i do is change my split to a Pull/Push/Legs. Monday i trained back, rear delts and biceps. Tuesday was chest, shoulders and triceps. Then this Friday will be legs.

It simple really, just train intensely as you normally would and yeah

Bye sluts

My leg workout

2013-09-01T05:49:00.001-07:00

1. Squats* (4-5 working sets, 6-15 reps)

2. Leg press (4 sets, 15-20 reps)

3. Lunges (3 sets, 8-10 reps each leg)

4. Stiff legged deadlift** (3-4 sets, 10-12 reps)

5. Leg extension (3 sets, 12-15 reps)

6. Seated or lying hamstring curl (3 sets, 12-15 reps)

*- alters each week with either front or bac squat. Also swap between strength and hypertrophy weeks

**- either barbell or dumbbell (always like to mix it up)

My legs are no where near where I want them to be but I'm patient :)

Back workout (25/8/2013)

2013-08-26T18:26:00.001-07:00

LTrained back with the girlfriend and this was the workout. There's more volume than the on I posted earlier but yeah :)

1. Body weight wide grip pull ups (3 sets, 10-12 reps)

2. T-bar row (4 sets, 8-12 reps with a pyramid in weight)

3. Hammer strength iso lateral row (3 sets, 10-12 reps)

4. V-bar Pulldown (3 sets, 10-12 reps)

5. Straight arm cable Pulldown (3 sets, 12 reps)

Oh and a cheeky progress picture for y'all

Chest workout for my cut for nek month or so

2013-08-20T19:18:00.001-07:00

-Flat Barbell bench press (2 warm up sets, 4 working sets, pyramid in weight, 5-12 reps)

Incline barbell press (4 working sets, 6-12 reps)

Machine fly (4 sets, 6-12 reps)

Hammerstrength chest press (3 sets, to failure)

Back workout (12/8/2013)

2013-08-12T19:52:00.001-07:00

Trained back today with the girlfriend and my strength was still good throughout. Didn't go as heavy as I normally would but used weights that were satisfactory

Workout:

Lat Pulldown (4 sets, 8-12 reps. Pyramid in weight)

Barbell row (2 sets overhand, 2 sets underhand. 10-12 reps each)

Hammerstrength iso lateral row (3 sets, 10-12 reps. One arm at a time)

Did 30 mins of cardio too with the treadmill

Progress photo #1, Week 1

2013-08-11T15:53:00.001-07:00

I'm around 80kgs right now

Yeah pretty gross I know but everything's without a pump so I'm fairly certain I was able to build some muscle :)

I'm back

2013-08-11T06:07:00.001-07:00

Hey ladies and gents

Sorry for the massive absence but that time I was bulking so abs were not on my goal list

But it's that time again! I will blog meals, workouts, feels, everything that's gotta do with this new cut

My strategies:

-counting macros (40/40/20)

-2200 calories

-steady state cardio only, no HIIT

-less volume with weight training but continue to lift heavy

-record lifts

-photo every week

-weighing myself every two weeks

-nothing but cleaning eating for a month before any cheat meals

-no cheat days and just meals

Stay tuned :)

Update

2013-04-01T22:53:00.001-07:00

Ahhh too much has been happening.

Did a three month bulk during the holidays where I ate a tad more calories each day and had the focus of lifting heavy. Gonna try the cut now but finding it difficult with Uni back on.

I'm actually injured now, fucked my back from squats and bent over row. Soo I think I've suffered a muscle strain in my lower back. Seeing a doctor and perhaps a massage person soon.

Gains: I'm a little heavier than before without holding too much body fat. Upper chest development getting there, gonna give it more time. Legs are suffering because I can't squat anymore due to my injury which saddens me but I gotta push on through.

Back progress and workout

2012-11-28T04:55:00.001-08:00

Back workout

1. Weighted pull ups
2. T- bar rows
3. Barbell rows
3. Hammer strength iso-lateral pulldowns (single arm)
4. Cable row
5. Straight arm cable pullovers

3-4 sets each exercise, aiming for about 6-12 reps

Stuff I've eating prior to Stereosonic

2012-11-22T04:00:00.001-08:00

Would often alternate between grilled chicken breast and tuna in spring water

Thursday shoulders

2012-11-22T03:56:00.001-08:00

1. Seated dumbbell press (4 sets, progressively moving up in weight, 6-12 reps)

2. Seated smith machine press/close grip bench/underhand push up on bar using same apparatus (3 sets, 8-10 reps each exercise and all supersetted)

3. Standing single arm barbell pivot press/two hand pivot press/front plate raises (3 sets, 8-10 reps each exercise use and all supersetted)

4. Front dumbbell raises (3 sets, 9-10 reps each arm)

5. Single arm lateral raises (3 sets, 10 reps each arm)

6. Upright rows (3 sets, 8-10 reps)

7. Rear delt flys on cable machine (3 sets, 10-12 reps)

8. Dumbbell rear delt flys (2 sets, 10-12 reps)

Tuesday back workout

2012-11-21T02:37:00.001-08:00

1. Overhand barbell rows (4 sets increasing weight, 8-12 reps)

2. Dumbbell row (3 sets, 6-12 reps)

3. Seated cable row (3 sets, 8-12 reps)

Didn't do much, I was feeling really exhausted throughout this workout because I've been trying to lift as much as I could with the best possible form.

Monday chest workout

2012-11-20T00:06:00.001-08:00

1. Incline dumbbell press (3 sets, 6-12 reps)

2. Flat dumbbell press (3 sets, 8-12 reps)

3. Flat dumbbell fly (3 sets, 10-12 reps

4. High cable fly (3 sets, 10-12 reps)

5. Low cable fly (2 sets, 10-12 reps)

Sundays leg workout

2012-11-20T00:01:00.001-08:00

1. Squats (5 sets, increasing weight each set then drop set on last set)

2. Stiff legged deadlift (4 sets, 10-12 reps)

3. Leg press (3 sets, 12-15 reps)

4. Seated hamstring curl (3 sets, 12-15 reps)

5. Lunges (2 sets, 10 reps each leg)

What I've been eating...

2012-11-19T23:33:00.001-08:00

Chicken breast seasoned with lemon pepper.
Veggies

Progress

2012-11-18T03:19:00.001-08:00

Yo
Got another progress picture. 6 days out from stereosonic. I think most of my fat loss came from intermittent fasting (4hour eating window, 20 hour fast).

Anyways enjoy

Progress pics

2012-11-11T04:37:00.001-08:00

Alrighty here we are again

Abs and external obliques starting to come in now. Still more fat to burn off but not far off. I was holding a lot of water and it was my cheat day today soo my abs weren't looking as sharp as they would be on, lets call it my better days haha. Anyways that's it for me :). More coming soon.

I'll post up soon what I've been doing differently with my diet and exercise routines etc ciao

Low carb meal example

2012-11-04T17:24:00.001-08:00

Gonna give low carb meals a go especially since stereosonic is coming oh soo soon.

Chicken breast with whole meal bread crumbs and lemon pepper, with two egg whites and two egg wholes

There's about 20 grams of protein from the meat and 24 grams from the eggs. 15 grams of fat maybe and maybe around 10 grams of carbs

Cardio

2012-10-01T07:54:00.001-07:00

Never really touched on cardio much so I shall share what I like to do.

Okay when I'm in the gym I do either one of two choices: HIIT (High Intensity Interval Training) or steady pace cardio. For both choices I use the treadmill which is just personal preference.

For HIIT I'm on the treadmill for 10 minutes only. 1 minute will be at 4.5km/h then as soon as the minute's done, I bump it up to 13km/h for a minute. This is continuous for 10 minutes. No incline used.

For steady pace, I'm on the treadmill for 20-40 minutes. My treadmill settings are featured here:

Now when I'm not in the gym and want to do cardio. I go for an outdoor run for 30 minutes or go to a local swimming pool and do laps.

My advice for everyone is to do cardio because it just really good for you.

Bye

TOUGH MUDDER!!!

2012-09-21T01:14:00.001-07:00

Got Tough Mudder this weekend and holy fuck I'm keen. I've been changing my workout routines by adding more bodyweight exercise circuits. I find it increases endurance as well as maintaining my muscle size. I have also been increasing my cardio, which includes running and swimming.

Should be really fun day really looking forward to it and I hope I perform pretty well.

Sorry for being lazy with my blog posts. I'll post up all my workouts, my splits and pretty much what I've been doing now and how I have been losing weight.

I love you all <3

Pre workout free sample

2012-08-24T21:57:00.001-07:00

Okay when I had received my Zyzz singlet in the mail, I also got a free sample of the Ripped Freak pre-workout by the supplement company Pharmafreak. So on Monday which happens to be chest day, I'll give it a go.

I'll let you guys know on the taste and more importantly the performance of the product.

Update pics

2012-08-23T22:52:00.001-07:00

Uhhh I still don't have abs yet I'm getting closer and closer soo I'll have official 'before and after' pictures up.

I have a couple pics though for y'all. All taken throughout 2012

Excellent exercise for rear delts

2012-08-07T19:25:00.001-07:00

Cable rear delt flys are (in my opinion) the best exercise for building mass and shape to your posterior deltoids.

I set the cable pins to high, grab both cables by the ends, have a slight bend in my elbows, pull back with rear delts and ensuring that my arm remains constant throughout the set. For this workout I supersetted with bent over dumbbell flys on bench.

I got the cable flys idea from Rob Riches and the mans a ripped beast!

Check him out on his site and YouTube

Intermittent Fasting (IF)

2012-07-24T23:23:00.001-07:00

Okay there's a new weight loss buzz that has been going all around YouTube and in particularly Twinmuscleworkout, and it's called Intermittent Fasting.

I'm not gonna explain all the detail but it's basically allocating times during the day when and when not to eat. For this, most of the day is spent not eating. This gives your body more time to metabolise fat.

Here's what I'll be doing daily, for 2-3 weeks…

10am to 6pm- My 8 hour eating window, where all calories will be eaten in this time slot.

6pm to 10am the next day- 16 hour fast.

I usually workout in the afternoon or night, where I train a body part or two, then 30 mins of cardio. So this all should work out well.

After the initial 2-3 weeks, I'll reduce my eating window to 6 hours instead of 8. Month after that, reduce the window to either 4-5 hours.

Should workout well and greatly help me get the abs showing.

Check out twinmuscleworkout, lowcarbcory and fasting twins for tips & tricks on Intermittent Fasting.

Byeee

Another photo

2012-07-08T02:20:00.001-07:00

Yeaah solid pump I got from training shoulders yesterday...yep