Week 1 Day 7

Rest Day

Tomorrow is my weight in, if nothing changes, or if I gain weight(most probably), I will have to drop my carb levels by quarter of a cup each meal

This post has been edited by razorboy: Nov 10 2011, 10:23 PM

Week 2 Day 8

Weight in at 111.3kg

A little disappointed. A weight loss of only 2.3kg. I was expecting at least 2.5 but it's okay. Switching to fasted cardio this week to see if it helps, not going to change anything in my diet just yet.
Having my coffee now, and then heading out for 20 minutes of cardio.


Probably cuz of the coffee, I've been feeling nauseated and feeling upset in my stomach the whole day, I trained for half an hour and went home. Couldn't feel shit as I feel like shit. Never am I gonna drink coffee on an empty stomach again.

This post has been edited by razorboy: Nov 17 2011, 08:15 PM

Week 2 Day 9

Fasted cardio again today for 20 minutes

I made Oat and Tuna for breakfast. Am training back today.

I would like to share a recipe out. It will be my next 4 meals today.




2 cups of egg whites( 3 yolks) + 2 cups of oats + 5 - 6 scoops of your favourite flavoured protein powder + Stevia sweetener( follow your own taste) + 1 cup of water. Whack them together to make a good thick mix of chocolate oat mix.

Pre-heat your big ass pan, well lubricated with spray oil, pour in your mix. Cover up the pan on medium heat, 10 - 15 minutes. Voila !

You can add in peanut butter, skim milk , honey , almonds , nuts , raisins or anything along the lines of that. Even cinnamon. I did not add in any of that because I'm on a diet , calorie deficit diet.

Anyway, that's all for the recipe. Feeling better today, will post routine later.

Smith Machine DL 7 x 5 (never doing this again, very weird)
Seated Rows Machine 5 x 10
Bent Over Cable Row 4 x 10

Alternating DB Curls 4 x 10
Unilateral Preacher Curls 5 x 8

Cardio 20 minutes


This post has been edited by razorboy: Nov 13 2011, 04:35 PM

Week 2 Day 10

Cardio : 20 mins

Squats 8 x 5
Single Leg Curl 5 x 10
Leg Ext 5 x 12
Walking lunges 2 x 20
Calf Press 4 x 20
Seated Calf Raise 4 x 15

Cardio : 20 mins

Who knew switching to hacks for a month would increase my squat poundages ? New PR

Week 2 Day 11

Military Press 8 x 5
Pec Deck Reverse Flye 5 x 10
Medium Grip Upright Rows 5 x 10
Uni Behind The Neck Machine Press 2 x 20

EZ Bar Curl 3 x 15 SS Skull Crushers 3 x 15
Machine Tricep Pressdown 3 x 10 SS Machine Preacher Curls 3 x 10
Spider Curls 2 x 10 SS Standing Uni DB Extension 2 x 10

Cardio : 20 Minutes

Training was early today because I had to go back to university today.

Week 2 Day 12

Rest day.

Legs are absolutely blitzed.

Week 2 Day 13

Rest Day

Week 2 Day 14

Rest day

Week 3 Day 15

Weight in at 108kg. Changes are cardio on rest days and last meal will not consist of complex carbs. Don't need the additional calories late at night . Also took out my post w/o shake. Need to lower down my calories to keep losing weight

Cardio : 20 minutes

Incline Bench 7 x 5
Flat Db Press 3 x 8
Pec Deck 3 x 10

CGBP 3 x 8
Seated OH Db Ext 4 x 10

Cardio : 20 Minutes



Black Pepper Chicken Breast And Broccoli as my last meal of the day

Example of my last meal without Complex Carbs,gotta cut my calories

This post has been edited by razorboy: Nov 18 2011, 09:56 PM

Week 3 Day 16

Cardio : 20 Minutes

Deadlift 9 x 2
One Arm DB row 3 x 10
Wide Grip Pulldowns 3 x 9

Hammer Curls 3 x 10
EZ Bar Reverse Curls 3 x 10
One Arm Preacher Curl 1 x 20

Cardio : 20 minutes

Week 3 Day 17

Starting to feel weak in the gym, but that's to be expected considering I'm dropping my calories from dropping a lot of my carbs. But so far so good. It's legs today

Squats 8 x 5 110kg
Leg Press 3 x 10 240kg
Leg Ext 2 x 10 18 plates and 1 x 100 drop set full stack

Cardio : 40 mins

Note to self, 40 mins cardio post w/o absolutely exhausting, especially after legs, but I feel that this really hits the spot. Will check with weight in this week and see

This post has been edited by razorboy: Nov 26 2011, 03:58 PM

Week 3 Day 18

Military Press 8 x 5 60kg
Medium Grip Upright Rows 3 x 10 50 kg
Reverse Pec Deck 3 x 10 10 plates
Single Hand BTN Machine Shoulder Press 2 x 30 2 plates
BTN Lat Pulldown( traps oriented) 3 x 12 10 plates

Cardio : 40 mins

New PR for military Press and upright rows

This post has been edited by razorboy: Nov 26 2011, 03:57 PM

Week 4 Day 22

Been sick for almost 2 weeks now.

Incline Bench 8 x 3 70kg
Flat DB Press 3 x 10 50lbs
Pec Deck 3 x 10 10 plates
OH DB Ext 3 x 10 20 lbs

Cardio : 40 minutes

Who knew lifting with a fever can break a pr on incline bench? Lol

This post has been edited by razorboy: Dec 2 2011, 06:25 PM

Week 4 Day 23

Deadlifts 8 x 2 120kg
One Arm Rows 3 x 10 60lbs
Wide Grip Pulldowns 3 x 10 10 plates
Hammer Curls 3 x 10 25 pls

Cardio : 40 mins
By the time I reached Pulldowns, my grip was totally out. I wasn't using straps until this point

This post has been edited by razorboy: Nov 26 2011, 03:56 PM

seriously man add in the poundages. how else are you gonna keep it with the PR's and whatnot years from now?

all right....... added in for the last few, will add in from now onwards.

This post has been edited by razorboy: Nov 26 2011, 03:59 PM

Week 4 Day 24

Military Press 7 x 4 55kg
Reverse Pec Deck 5 x 10 9 plates
Medium Grip Upright Rows 3 x 8
Lat Pulldown ( Trap Oriented) 2 x 20

Cardio : 40 Minutes

It was nice to have Mr.Perak spot me. LOL

Post-W/O Meal below


This post has been edited by razorboy: Nov 29 2011, 07:11 PM

Just curious, what does a trap oriented lat pulldown look like? And nice meal.

imagine doing a rear double bicep pose, you straighten your arms up and squeeze your traps together then slowly pull down and spread your arms.

well, i mimic the movement with the lat pulldown, medium grip, pull to the base of my skull or back , whichever position you are comfortable with, but instead of squeezing the lats, your squeeze the traps, the rhomboids. The lats will come into play a bit but here's where the mind muscle connection really differentiates whether your doing a lat pulldown or a trap oriented pulldown. Don't really have to go heavy here(maybe it's just me because I do it at the end), really feel the muscle squeeze and contract.

I don't do shrugs anymore because of the deads and upright rows that I do and I find that facepulls f*ck my shoulder up a bit, so I experimented and came up with this. Shoulders feel fine and my traps feel like shit after doing it.

Ah, I get the movement. Can feel the traps even without weight. Cool innovation, heh.