Masons get lean log!

Mason-

Mason-

Mason-

Soldato
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Alright so after my first year of university which consisted of a lot of alcohol and a lot of takeaway, I decided it's time to lose some weight.

Got weighed at the gym today:


As inaccurate as the body fat measurement may be, my target is to get under 20% so I'm cutting hard. I'm on 1800 calories a day. And have cleaned up my diet considerably. Porridge for breakfast, chicken wraps for lunch, and meat and veg for dinner, only drinking water and occasionally fruit juice as well as eating fruit when I feel like a snack. The only supplement I take is fish oil as I don't really eat much fish.

Weight lifting PBs:
Bench: 80+
Squat: 130
DL: 160
OHP: 45 x 2

These probably won't be going up in a hurry.

I want to hit a body weight bench. And that I think is obtainable whilst on a cut. I've stopped using machines (except lat pull down as I don't have the strength to do pull ups yet) and only use free weights now.

My exercise routine consists of a 3 day cycle push/pull/leg(and shoulders):

Chest + Triceps
Back + Biceps
Legs + Shoulders

and I throw in cardio + core work when I feel like it.


I understand there is a vast, vast wealth of knowledge on the forums, I greatly appreciate any advice you guys could give me. Thanks a lot.

I will get some pics up, mainly for me but so you guys can gauge my flab! :D
 
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Back + Biceps.

Was feeling really tired today, stayed up till 3 watching the SuperBowl, up at 10, in Uni till 6 so was not feeling great at all.

Deadlifts:
8x60
8x80
8x80
5x100
1x130

Lat Pull Down:
40 x 10
40 x 10
50 x 8
60 x 8
60 x 6

Dumb bell shrugs:
25 in each hand x 10 x 5

Bicep curls:
15 two handed, strict form x 10 x 5.


In general apart from the deadlift a pretty crappy day was not feeling up to it at all really. Also the gym was absolutely rammed today (come on new years resolution people go away!) and I had to wait for the pull down for about 20 minutes -.-. Regardless, early night tonight, rest tomorrow, legs day on Wednesday!
 
Advice taken.
Cheers. I'll stop doing shrugs then. To be fair I normally do more, like some rows etc but I wasn't feeling up to it at all today.
 
What do you mean as in what I would do in terms of at the gym or food?

If you mean weights usually something like this:

Chest + Triceps day:
Start with Bench
Dumbbell flies
Incline dumbbell press
CGBP
overhead dumbbell tricep extensions
and skullcrushers.

Back + Biceps:
start with DLs
barbell row (I'm thinking about adding T-Bar Row too)
lat pull downs (will transition to pull ups when I lose weight/get stronger)
bicep curls
I don't really know what else to do for biceps. They have what seems like one motion and a lot of the back exercises bar deadlifts incorporate the biceps anyway. So any suggestions would be greatly appreciated.

Legs + Shoulders:
Squats
Calf Raises
Lunges
OHP
Lateral raises
Upright row

When I do cardio I keep between 130-140bpm heart rate to burn fat. Core work is various. Decline sit ups + twists for obliques with medicine balls, planks etc.

I'm looking at adding dips on Chest/Tricep day.

Oh and hats off to you btw for the competition LiE, super impressive.
 
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StrongLifts 5×5 Workout A StrongLifts 5×5 Workout B
Squat 5×5.......................Squat 5×5
Bench Press 5×5...............Overhead Press 5×5
Barbell Rows 5×5...............Deadlift 1×5

So focusing more on compound and less on isolation. I shall look into it. Cheers for the advice LiE.
 
I am confuse bro. Haha.

What about alternating between stronglifts and what I have set out at the moment?

Or does that defeat the point?
 
Well I was going to do 2 weeks of 8-12 medium weight 5 sets
then do 1 week of 1-5 heavy lifting 5 sets (obviously with some high rep warm up sets).
And repeat.

But I'm pretty sure that's a bad idea.
 
I hear you loud and clear Syla, I've been lifting heavy and going to the gym too often, just because it's a bit of an ego boost. But I'll start being much more regimented. Anyway, I'll read a bit in bed because I am absolutely shattered, cheers to both of you for the advice.
 
Got my mate to help me squat today, he recorded me and my shorts split on camera!!! ahaha! He'll upload it later and I'll put it up later. But he said my form was pretty good.

Only problem was, I would end up pushing on the inside of my foot and twisting my knees in, so I worked on that and now it's much better. You guys will be able to see it later.
 
3 years experience. I respect his knowledge he knows A LOT. But I also know that other peoples opinion is good too and that's why I will post the video on here.

And actually it was the opposite syla. He made me do body weight, and just the bar and my knee would collapse. Under weight, my knee wouldn't collapse. :/

Apparently it's my gluteus medius not being strong enough he said, he also showed me how to stretch quads, hams, glutes, hip flexors, calfs and adductors properly. Was a really good session.
 
Sarcastic or not Monkee? (I don't mean to sound like an ass but I'm unsure) :D

@Morba

Yeah I know they're inaccurate but it's a lot easier to do than getting calipered at the doctors :p. I'm pretty shy, but that's not what's really stopping me. What's stopping me uploading pics is the lack of a decent mirror. My mate has a big one in his room so I might be able to use that when he goes out. I will get round to it. But I'm definitely overweight, 99.9KG at 5ft 10 I'm not gonna be defined much. But when I ask people to guess my weight they often guess less than what I am. Maybe that's just them being a bad guess of weight but I don't think I look as heavy as I am. Well you guys can be the judge I will get round to some photos.
 
Well, we'll see. Just because he can't perform perfect form doesn't mean he doesn't know perfect form. Regardless you'll see me soon.
 
He recorded it on his camera so it's when he gets round to it, he said he would do it tonight. Idk man, it'll be here when it's here.
 
If it's any consolation I think I was getting parallel or lower:/

disclaimer: I might not have :(

You're not being a douche icecold they're perfectly valid comments (except the fringe one, wait till you see my hair). Leave them as comments if you want. He is not the sort of person to get annoyed at criticism he'll probably welcome it.
 
Well what ice posted was criticism not advice. Regardless he won't get annoyed at criticism or advice for that matter.
 
Uploading vid now. Should be uploaded in 10 minutes.

It's only 4 x 70. To be far I had done about 30 reps of 60 before and about 20 of 70 as well and I was pretty tired.

Also self comments would be:
- Only just hitting parallel
- And I think my knees may be coming too far forward.
- inb4 I need a haircut.
- chest needs to stay up more
- I 'fold' too much. Basically I think I need to be upright more.

The way it has letterboxed makes it look worse I think.

I'll post vid when it's uploaded any advice is appreciated :).


There you go.

I have no idea why it's letterboxing :/ oh well.
 
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