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Old 11-04-2010, 06:12 PM   #21
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Good workout man, and good luck with the weight loss!

Just keep crushing it, and just to let you know it really messes me up that your weights are in KG, I always forget.

Keep at it big guy!
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Old 11-04-2010, 06:38 PM   #22
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Great workouts Dynasty. Looks like I missed a few log postings. How's the training going in general?
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Old 11-04-2010, 08:15 PM   #23
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Haha Jwood, blame Ireland for being a backwards country with KGs! lol

Hey BtB, ah it's no problem if you miss a few workouts of mine, thats why logs are here The training is going great. I don't really notice that I am in fact almost 1,500 calories less a day when training. One of the female trainers call me a Duracell Bunny haha, I just keep going!

But it seems great so far, my strength hasn't stalled and I'm looking forward to Monday because that should be when I get my body composition checked. As long as I don't lose any muscle I'll be smiling, just aiming to see a few pounds of fat off me!

My exercise selection seems to be working well for me thus far and my nutrition intake is sufficient to keep me going and is very realistic. This may be my first ever PROPER dieting, god hate that word! But I'm going to do it the best I can. Just like the previous 4 months being my first bulk up ever. My knowledge be greater the next time I come around to gaining big size If I gain any muscle during this diet, I wouldn't say no!!!
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Old 11-05-2010, 02:12 PM   #24
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Friday November 5th

(Note: All weight in KGs)

Shoulders:


One Arm Side Lateral Raise - Rear:
(Each Side)

6x12 (1 min rest)
10x10 (1min rest)
10x10 (1min rest)
10x10 (1min rest)
6x12


Bent-Over Dumbbell Lateral Raises // Low Pulley Rear Lateral Raise:

6x15 (1 min rest)
10x10 (1 min rest)
10x9 (1 min rest)
10x9 (1 min rest)
6x10


Lateral Raises:

12x10 (1 min rest)
12x10 (1 min rest)
12x10


Shoulder Shuffles (not sure the name of the actual exercise):
(Each Side)

6x10 (1 min rest)
10x10 (1 min rest)
10x10

Seated DB Shoulder Press:

18x9 (1 min rest)
18x8 (1 min rest)
18x8


Front Plate Raises:

15x10 (1 min rest)
15x10 (1 min rest)
15x10


Comments:

I was delighted for the first time in a long time with this shoulder routine! I flew through all 6 exercises in about 40mins, it seemed to work them well!!! Only took longer to do my abs etc but I'm delighted either way.

The way my shoulder routine is worked out is to attack each head with 2 exercises. 2 Rear, followed by 2 medial, followed by 2 frontal. You are in AGONY by the time you get near the end.
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Last edited by Dynasty; 11-11-2010 at 06:25 PM.
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Old 11-05-2010, 02:52 PM   #25
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Sweet deal here Bro. ^5
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Old 11-05-2010, 07:43 PM   #26
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Cheers Rich!
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Old 11-08-2010, 12:01 PM   #27
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Today is my first 2 week milestone in the cut. Going to post my workout first, then the results.
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Old 11-08-2010, 12:06 PM   #28
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Monday November 8th

Chest & Biceps:

(Note: All weight in KGs)

Flat Bench Press:

50x12 (2min rest)
80x8 (2min rest)
80x7 (2min rest)
80x8 (2min rest)
80x7 (2min rest)
50x15

Incline Dumbbell Press (super-setted with BB Bicep Curls):

16x8
16x8
26x8

Dumbbell Fly:

12x12 (1min rest)
12x12 (1min rest)
12x12

Push-Ups:

3 sets to Failure.

Cable Crossovers:

52x15 (1min rest)
52x15 (1min rest)
52x15 (1min rest)

BB Bicep Curl:

30x10
30x10

Concentration Curls:

16x10
16x10

Comments:

Couldn't do Preachers due to the equipment is being repaired. My Incline DB Press wasn't like previous weeks since I left it to the end of the workout and I was pretty tired by then to do them with my biceps. But other than that everything else was up in reps etc Happy.
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Old 11-08-2010, 12:29 PM   #29
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I did two tests today. I usually get tested as a standard male in my body composition, however, my tutor in college suggested that personally she'd see me as athletic and said maybe you should try that. I said to my trainer today that gave me the results (the same one everytime) that I'll take it as both standard and athletic and in 2 weeks I'll do the same so I can see what I'd be as athletic. I cannot compare my stats to athletic since this is my first time doing it as that, so I'll measure this as standard (average).

Starting Weight (2 weeks ago):

Measured as a STANDARD MALE:

Weight: 70.6kg (155.6 pounds)
Body Fat: 16.1%
Fat Mass: 11.2kg
Muscle Mass (FFM): 58.8kg


Today - 8th November weight:

Measured as a STANDARD MALE:

Weight: 67.2kg (147.8 pounds)
Body Fat: 14.4%
Fat Mass: 9.6kg
Muscle Mass (FFM): 57.6kg


Measured as an ATHLETIC MALE:

Weight: 67.2kg (147.8 pounds)
Body Fat: 8.8%
Fat Mass: 6kg
Muscle Mass (FFM): 61.2kg


I should NOT compare a standard test to athletic till I get my next test in 2 weeks. So the comparison is based on standard only (even if I feel better with being measured as a athlete lol because I have more muscle mass)


Differences in 2 weeks as STANDARD MALE:

Weight: 7.8 pounds lost
Body Fat: 1.7% lost
Fat Mass: 3.5 pounds of pure fat lost
Muscle Mass (FFM): 2 pounds

The other 2 pounds I lost I got no idea where, perhaps was water weight... This machine has over 90% accuracy and is just a measurement.

However I did get calipers done yesterday because we were learning how to use them, and I had 14.22% body fat so the body fat is almost the same as the machine, just the muscle mass differs hugely from standard vs athletic, so its you lost muscle or gained even lol... But ah that's numbers

As of today: MY STRENGTH HAS ONLY INCREASED over the past 2weeks.
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Old 11-08-2010, 12:46 PM   #30
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What is involved with the Standard/Athletic rating. Is that input into some sort of machine?

What machine is determining the bodyfat? Or is it simply being determined by "standard" or "athletic" along with your stats?

With a caliper you're at 126.78 LBM. You started at about 130.5 LBM, so it does appear you have lost some muscle. But, witht hat said, the first week of a cut often results in the body releasing extra water needed for heavy digestion, etc. So, I will be curious what the next 2 weeks looks like.

My guess is that you actually lost very little muscle.
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