The Syla5 Files

Syla5 · 2 Jan 2013 at 10:15

yeap start of the new routine today as well. Yeah my aim for the depletion is 8-10lb drop, of which roughly 30% should be fat, so a nice 3lb fat drop hopefully

LiE · 2 Jan 2013 at 10:24

There's no drop in muscle during a depletion?

Syla5 · 2 Jan 2013 at 10:49

Apparently nothing significant, as the program is still aligned to optimising the body to burn fat, and encourage the muscle tissue to draw in energy first, its only really fat and overall glycogen stores that the depletion hits. Also the training is the same, so again encouraging the body to retain the muscle.

Syla5 · 3 Jan 2013 at 07:46

Worked out my current prep phase cals and I am still getting in around 1800 cals a day, considering the bulk I have just come off was 2300 cals and I was putting on fat, I don't consider this to be a big calorie drop for the 6 days I will be prepping in total.

Morning weigh in for the start of day 4, 11st 5.25lb (159.25lb, 72.25kg) 3 days in with a new years eve alcohol hiccup thrown in and down 6lbs already. Roll on Sunday for my first backload.

Delvis · 3 Jan 2013 at 08:15

Might go look at Atlas this morning and have a session, see what it's like

Syla5 · 3 Jan 2013 at 08:24

its about 4 miles out of my way, so will add an extra 8 miles to my day.

Also atlas is really barebones raw, that guy Ian doesnt know what he is on about, he is one of your usual 18st obese individuals who has a gym membership but never goes and thinks he knows best...

LiE · 3 Jan 2013 at 08:30

Atlas isn't very good, unless you want 70kg dbs. Your better off with Kiss gym.

Delvis · 3 Jan 2013 at 08:36

Aye I noticed he was rather large.

I haven't trained for nearly two weeks due to the way Christmas and New year played out, so just wanted a quick smash somewhere.

Syla5 · 3 Jan 2013 at 08:36

^^ ah yes there is kiss i think they have DB's to 50's, although it could be 40's but thats better then 36's

Delvis · 3 Jan 2013 at 08:38

Don't think I can do single session at Kiss though?

EDIT: Looks like I can do a 1-3 day pass

Delvis · 3 Jan 2013 at 12:48

Ended up trying Kiss gym in the end, it's not too bad really, there just isn't a dedicated bench press

Will see how benching works tomorrow.

LiE · 3 Jan 2013 at 13:12

Yea that was my major gripe with the place. Imagine not being able to do squats because they were all being used to bench press... !

Delvis · 3 Jan 2013 at 13:19

LiE said:
Yea that was my major gripe with the place. Imagine not being able to do squats because they were all being used to bench press... !

Luckily no one was in there:

But still, I'm either doing bench there tomorrow or deadlifts, so I'll see how it works.

I'll probably join up to Pure for a bit anyway, and either try morning or late evening training, just need to watch my funds.

Syla5 · 3 Jan 2013 at 21:19

I havent uploaded any pics for a while so here are some, end of day 3 of CBL diet prep phase, weight at 11st 5.25lb as of this morning.

Front:

Back:

Front Tensed:

one for the lolz, had a play about with contrast/brightness:

icecold · 3 Jan 2013 at 22:42

Looking lean!

Syla5 · 4 Jan 2013 at 08:43

Start of day 5 of the prep phase and down to 11st 4.5lb. Thats another 0.75lb down, 2 more days to drop to 11st 2lb. I may extend the prep phase by a day or two depending on how things go today and tomorrow.

Work out strength routine week 1 day 3, deadlifts. First time deadlifting since my strain before christmas, and with my weightloss i wanted to tighten my belt a hole as everything felt a little lose but i went with it as i will be looking to add a bit of girth again, and didnt want to risk a restrain.

Deadlifts
bar x 10 + 5 RDL 60x5 100x3 120x1
130x6/6/6
This is the 3rd set so back is showing signs of fatigue.

Dips
bw x 5
20x6/6/6
Standing Cable Row
10x12 12.5x12/12
Seated DB press
15x10 17.5x10/10
Face Pulls
15x10 17.5x10/10

Bike Hiit
1min wu 30sec hi/60sec low x 5 1min cd

Lower back is definatly pumped as i could have done with being tigher on the DL's or taking slightly longer rests, all in though i was pleased with today.

Delvis · 4 Jan 2013 at 12:36

Niiiiiiiiiiiiice, doing 130kg for 6 would probably kill me, will see how tomorrow goes

Popped in to Pure again for a better look around, I'm pretty much set on joining as benching in the squat rack at Kiss is pathetic. I just hope theres enough plates to go around.

Syla5 · 4 Jan 2013 at 12:43

I got an email back from the manager, pretty much a definate no at getting a wider range of dumbbells.

said the following:

"We currently have no plans to increase the range of dumbbells. We do however have plenty of training alternatives. Our Olympic bars stack up to 400KG and our cables stack up 180kg.

We can also show you advanced training techniques that you can try."

I have a feeling that the manager doesnt have the authority to decide such a thing.

Delvis · 4 Jan 2013 at 13:13

Probably not, which is why I wanted a more higher up authority to ask

Shame really...We're not a bodybuilding gym, but we'll provide you with Olympic barbells that stack up to 400kg and cable machines that allow you to do the same thing

EDIT: I got the same reply

Syla5 · 5 Jan 2013 at 10:13

Start of prep day 6 down to 11st 3.5lb (71.45kg 157.5lb)

Confident I moved in to the final stage of the prep phase overnight from day 4 to 5 so looks like I am on course for my first backload tomorrow.

Recovery this last week has been, well, dire haha. Mobility, core work, and soft tissue work will be done today and tomorrow.