Physique building log, the full body way

[kitarpyar]

New goals ... new log. The workout routine doesn't really change much (well, it does right in the beginning due to wrist issues, but will follow the older pattern once I recover). The main change will be the diet, since the goal is to diet down to about 10% BF and get in better shape.

I intend to run this log for the next 17 weeks. Tonight, I weighed in at 188.2 lbs @ 16% BF (approx). This means, the goal is to lose about 12-15 lbs to get to the 10% mark, provided I lose only minimal muscle mass in the process. At a rate of less than a lb a week, this should be realistic enough.

I cut down seriously only once before (summer 2009), when I went from 195 lbs @ 20%BF to 178 lbs @ 13%BF over 12 weeks, while adding 5-10 lbs on most compound lifts. Diet was a simple deficit - few hundred calories below maintenance plus some HIIT thrown in over and above the full body workouts (done following a H/L/M style). I will follow the same approach this time as well, but diet less aggressively, since I think I have less fat to lose.

Current stats -
Height -- 5' 9.5"
Weight -- 188.2 lbs
Chest -- 41.5"
Arms -- 15.25"
Waist -- 34"
Estimated BF -- 16%

Staring pics (although the lighting could/should have been better) ...

[kitarpyar]

Fuel ...
Breakfast @ 9am: Milk, Oats, fistfuls of peanuts
Lunch @ 1pm: Omelet (4 whole eggs, 2 whites) stuffed with diced carrots and beans, sweet peas, sprouts and chives. 4 slices of texas toast. 1 large glass of Orange juice.
Dinner @ 7pm: 1lbs Chicken wings, noodles.
Post-workout @12.30am: Milk, whey, ice cream.

In addition to this, snacked on fistfuls of nuts of different kinds throughout the day.


Workout

Clean and Press
45 x 20
95 x 8
125 x 3 sets x 5

Machine shoulder press
90 x10
180 x 8
250 x 2 sets x 5

Seated Rows
90 x 15
135 x 10
180 x 3 sets x 8

Squats
45 x 20
135 x 10
185 x 3
200 x 2 sets x 5
200 x 8

Usually, I stay away from machines. However, I am unable to rotate the left wrist freely and have trouble holding on to anything with a pronated or a supinated grip and lift heavy, even though a neutral grip is no issue at all.

SO the approach is simple - each day, I will first try the free weights and work my way up to the target weight. If I experience any issues with the wrist, instead of pushing it, I will switch over to dumbells and machines, where I can work with a neutral grip. This is why military press weights were not increased above 125 lbs, and the barbell rows were replaced by seated rows.

[BendtheBar]

Best of luck. Can't wait to see the end result.

[Chillen]

IMO, there is no luck involved with ones goals. Its winning the party in the brain, that matters.

You will do well. You will succeed. You will progress. You will do what it takes. Everyday, you win the battles of the head to get ahead.

Peace...



Chillen

[kitarpyar]

thanks guys. I am determined to give it my best shot.

[Fazc]

Good luck Kit, hope the wrist doesn't take too long to heal.

[kitarpyar]

Originally Posted by Fazc

Good luck Kit, hope the wrist doesn't take too long to heal.

Thanks Fazc!

[MikeM]

Alright. Let's rock and roll. You are about the same weight as me within a bucket of wings or two, you're an inch taller and you're arms are bigger, but my waist is bigger and I can bench you into the ground, so let's get this party started.

Our cleans are similar, but your OH is better. Our squats are similar, but I think I can out deadlift you (maybe), Your rows and chinups are miles better than me, but I'm a vicious bastard to compete against.

Friendly rivarly. You know what I can do. I know what you can do. Set the stakes. Christmas Day showdown. Winner gets bragging rights. Total for a single Squat, Bench, Deadlift, and Military press by Christmas day is the winner.

I'll take odds! HA! I should get odds! What do you say?

Just for fun! totally friendly.

MM

[kitarpyar]

*Rolling up the sleeves*

All right, challenge accepted, let's get to work. Four lifts it is, OHP, squats, deads and bench.

[bamazav]

I am subbed. Looking forward to seeing you smash your goals.

I sympathize with the wrist issues. I have recently gone to wearing some wrist supports and focusing on neutral grip/ hammer grip work. Most underhanded grips wreak havoc on my wrists.