Steve's Shredding Story
- 10-16-2012, 01:45 AM
Steve's Shredding Story
G'day ladies and gents! This is the story of my quest to become a fitness model, its something ive always wanted (and thanks to being an idiot in high school and a reluctance to commit 4-6 years of my life to uni degree im not even sure i want, one of the few jobs available to me that can pay good money). That being said i wont be able to comment on supplements etc im taking to achieve this goal, so i mean no disrespect but if i get asked questions about the fore-mentioned ill have to ignore them. Im currently recovering from a shoulder reconstruction in February and my shoulders healed to the point where, while still needing stretching, is stable in the socket and can handle weight training. It's been almost a year since ive worked it and my first lifts have shown the effect of time off. I also have suspected lateral compartment syndrome in my calves (will be getting tested next week) as well as lactic (overtight) hamstrings, so doing cardio is near impossible for me at this time. I look forward to taking as many people that i can on this journey, and hopefully it'll add some excitement to the drab dieting and (initially) disappointing lifts. Im also in competition with Lukef2000
Intro aside, i'll be doing up weekly posts, where a single post will consist of a week's progress which will be updated daily, to save you guys from scrolling down the pages. I've had my starting pics professionally taken and i was told that they shall arrive in the next few days. pics will only be updated after my 90 day transformation however, in interests of securing a sponsorship. I'll also post up pics of my meals for posterity as well as reviews on my weight training sessions.
Height: 190cm/6ft 3
Diet: High protein & very low carb and plenty of green veggies - will be switching to IF 6 weeks into the cut.
* Meal 1: 50g protein powder, 200ml lite milk, apple & banana
* Meal 2: 200g Tuna Omelet with 3 XL eggs, 1 serving of fresh green veggies + 1 carrot
* Meal 3: 250g pan-fried Basa fillets, 1 serving of fresh green veggies + 1 carrot
* Meal 4: 220-320g Chicken Breast Fillet (depending on the size of it from coles), 1 serving of fresh green veggies + 1 carrot
I also have either 300g lean beef mince or 250g Kangaroo steak or 4 lean mince beef patties with the usual serving of veggies , as well as a pre & post workout during the days i workout.
- 10-16-2012, 01:46 AM
Monday: Back & Biceps: As the first proper weight session since my surgery i decided to go light and focus more on seeing if i can maintain proper form and gauge how my shoulder performs. All weights used will be in KG
* Deadlift: 70: 12, 10, 8, 6 reps
* Bent Over Barbell Row: 45: 10, 6 reps (after this last one my hamstrings were killing me)
* Upright Row: 25: 6, 4 reps (my form was pretty bad on this one, my shoulders kept slipping forward and started to jerk the weight up using momentum - will address this next week)
* EZ Bar Curl: 20: 12, 12 reps (VERY disappointing that after a year off my strength has literally been halved on this lift, my left arm is also noticeably weaker - the side that had the reconstruction - will have to incorporate more isolation exercises to bring this back up to par)
* Dumbell Hammer Curl: 5's: 12, 12 reps (again very disappointing result - i haven't been this weak since i first started training in high-school)
Friday: Chest & Shoulders: Due to my legs being crippled from a disastrous attempt at cardio on wed i wont be training legs this week.
* Flat Dumbbell Bench Press: 12.5's: 12 (this was just to see if my shoulder held out and to judge the weight to use through the session)
20's: 10, 8, 6 reps (last set my left shoulder started to become noticeably weak)
* Dumbbell Fly: 10's: 12, 10 (really went slow on these ones, shoulder seemed to hold out though)
* Dumbbell Front Raise: 5's: 12,10 reps (very happy that my shoulder didn't slip forward and i was able to complete the sets with proper form)
* Dumbbell Lateral Raise: 5's: 12, 10
I decided not to hit triceps as my shoulders were pretty fatigued and i didnt want to push my luck. Week 1 Review: I dont know whats tougher; having to go back to lifting weight like a 15 year old girl or forcing all this damn food in my gut! Aaaaand that's week 1 folks!
- 10-16-2012, 05:06 AM
Subbed bro! Week ones over and it's 2kgs even!! That's good your shoulder Is holding up man! I did some cardio today... Lasted 10 minutes lol! How many days you lifting a week bro?
10-16-2012, 06:42 AM
10-16-2012, 08:17 AM
Yeah I was hoping for 3kg but 2.3 will have to do. IF is doing the trick for me. My body is starting to adjust to the fasting periods so in not getting overly cranky lol. Since you can't do much cardio you should throw in a full body routine in there as well to help burn off some fat. I do this quite often and it hurts lol.Originally Posted by SkubaSteve89
10-22-2012, 01:54 AM
* Deadlift: 90kg: 10, 8, 6, 6 reps
* Bent Over Barbell Row: 60kg: 4 reps
50kg: 10 reps
* Upright Row: 30kg: 8 reps
25kg: 8 reps
* Ez Bar Curl: 25kg: 12, 10 reps
* Dumbbell Hammer Curl: 10kg's: 8
7.5kg's: 12, 12
Review: much better form used on all these lifts, shoulder is stable throughout Range of Motion (ROM), cant wait to start increasing the weight from here on out!
* Squat: 62.5kg: 12, 10, 8, 6, 6, 6 Reps
* Deep Squat: 42.5kg: 6, 4 reps
Review: Definetly my least favourite day, thanks to my lactic hamstrings going to a 90 degree angle squatting is definitely painful, and deep squatting is torture! glad my legs held up to it, i just hope i can still walk tomorrow!
Friday: Chest, Shoulders, Triceps
* Flat Dumbbell Bench: 22.5kg's: 4 reps
17.5's: 8, 8, 6 reps
* Flat Dumbbell Fly: 12.5's: 8, 6 reps
* Dumbbell Front Raise: 5's: 12 ,12 reps
* Dumbbell Lateral Raise: 5's :12, 12 reps
* Tricep Kickbacks: 5's: 12, 12 reps
* Overhead Tricep Dumbbell Extensions: 5's: 12, 12 reps
* Tricep Bench Dips: 10, 8 reps
Review: Disappointing that my strength has dropped on my chest exercises, but considering ive been on a zero carb diet for almost 2 weeks i should have expected my strength to crash, will do proper carb cycling next week. Happy that my shoulder strength is still improving and my shoulder is stable throughout tricep exercises.
10-22-2012, 07:06 AM
Good to see you back doing legs bro! Are you doing anything for rear delts? Wouldn't stress about the weight tho I know you've got a little something organized to help with that :POriginally Posted by SkubaSteve89
10-22-2012, 09:48 AM
10-23-2012, 01:19 AM
10-23-2012, 01:23 AM
10-23-2012, 07:21 AM
Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
10-23-2012, 10:44 AM
Despite the fact that it's good for you it still tastes like ass. Ass mixed with something nasty that's hard to put hour finger on lol.Originally Posted by SkubaSteve89
10-23-2012, 10:48 AM
10-23-2012, 10:50 AM
10-30-2012, 06:24 PM
10-30-2012, 10:53 PM
Monday: Back, Biceps
Deadlift: 100kg: 4 Sets X 8, 6, 4, 4 Reps
Bent Over Barbell Row: 55kg: 1 Set X 8 reps 45kg: 1 Set X 12 Reps
Upright Row: 35kg: 2 Sets: X 8, 8 Reps
Olympic T-Bar row: 57.5kg: 2 Sets: X 12, 12 Reps
EZ Bar Curl: 30kg: 2 Sets X 12, 8 Reps
D-Bell Hammer Curl: 12.5kg's: 1 Set X 6 reps 10kg's: 1 Set X 8 reps
Review: Good strength increase from last weeks performance, form seems to be getting better as well. Wont be doing legs this week as my specialist will be doing initial testing on them to get an idea of whats wrong.
Friday: Chest, Shoulders Triceps
Flat Barbell Bench: 60kg: 2 Sets X 8, 5 Reps
Flat D-Bell Bench: 17.5kg's: 2 sets X 10, 6 Reps
Incline D-Bell Bench: 15kg's: 2 Sets X 6, 6 Reps
Flat D-Bell Fly: 10kg's: 2 Sets X 12, 12 Reps
Seated D-Bell Press: 10kg's: 2 Sets X 10, 8 Reps
Review: I decided to add in some old beta-alanine powder to my pre-workout to try and get me psyched up. this totally backfired, after my first set of Flat D-bell bench i was spewing my guts up on the toilet, tried to go on and finish but after the D-bell press i had to stop. Very disappointed in my lifts, i seem to be struggling to improve on my bench, hopefully this will improve in time.
10-30-2012, 11:21 PM
Monday: Back, Biceps, Abs
Deadlifts: 120kg: 1 Set X 4 Reps 100kg: 2 Sets X 8, 6 reps, 80kg: 1 Set X 8 reps
Olympic T-Bar Row: 60kg: 4 Sets X 12, 12, 12, 12 Reps
D-Bell Shrugs: 12.5kgs: 4 Sets X 12, 12, 12, 12 Reps
Ez Bar Curl: 35kg: 1 Set X 12 Reps 30kg: 1 Set X 10 Reps
D-Bell Hammer Curl: 15kg's: 1 Set X 6 Reps 10kg's: 1 Set X 10 Reps
Reverse Barbell Curl: 30kg: 1 Set X 8 Reps 25kg: 1 Set X 12 Reps
Planks: 2 Sets X 30 seconds TuT
Leg Raises: 2 Sets X 12, 12 reps
Crunches: 2 Sets X 30, 30 Reps
Review: Decided to really hit it hard after the appalling performance on friday; usually i have 2 minutes active recovery in between sets, decided to cut it down to under 60 seconds, and although i had to drop the weight down on my last set of deads i definetly felt it more, my back pumps were insane! Also need to go harder on my abs, theyve always been a huge weakpoint for me and my least favourite bodypart to train, even when i was at my lowest weight at 65kgs (for my height thats over 10kg's underweight) i didnt have much definition, and i definitely need a great set of abs if i want to be in the fitness industry thats for sure.
Flat Barbell Bench: 70kg: 1 X 4 reps, 60kg: 1 X 6 reps, 55kg: 1 X 6 Reps, 45kg: 1 X 10 Reps
Incline Barbell Bench: 50kg: 1 X 6 Reps, 45kg: 1 X 5 reps, 40kg: 2 X 9, 8 Reps
Flat Dumbbell Fly: 15kg's: 1 X 7 reps, 10kg's: 1 X 11 Reps
Seated Dumbbell Press: 12.5kg's: 1 X 5 reps 10kg's: 1 X 7 Reps
Dumbbell Front Raise: 10kg's: 2 X 12, 10 reps
Dumbbell Lateral Raise: 5kg's: 2 X 12, 12 reps
Tricep Kickbacks: 5kg's: 2 X 12, 12 Reps
Tricep Dumbbell Extensions: 5kg's: 2 X 12, 12 reps
Tricep Bench Dips: 12, 10 reps
Review: happy that my chest strength is starting to increase, though i still wish i could start lifting a little more weight than what I'm currently doing, hopefully by then end of this cut ill be back to benching 100kgs again. Shoulder doesn't seem too bad during any of the movements so that's a plus as well.
10-31-2012, 02:18 PM
I'm seeing some nice strength increases from your starting point bro!! I may have asked you this already ( cant remember as I'm on night shift ) but why u only lifting three days a week?? Since cardio is trouble for you I'd be lifting more...
11-07-2012, 07:09 PM
11-07-2012, 07:40 PM
Monday: Back, Abs
Deadlift: 120kg: 1 X 6 Reps, 100kg: 2 X 8, 7 reps, 80kg: 1 X 10 reps
Olympic T-Bar Row: 70kg: 1 X 8 Reps, 60kg: 3 X 12, 12, 12 reps
Dumbbell Shrugs Super set: 15kg's + 5kg's: 4 X 12 + 12 reps
Ez Bar Upright Row: 25kg's: 2 X 12, 10 Reps
Planks: 2 X 45 seconds
Leg Raises: 2 X 20, 20 Reps
Crunches: 2 X 30, 30 Reps
Review: Another increase in strength in my back workouts and pushing myself further training my abs (which i absolutely hate training - id rather do 60 second TuT Stiff Legged Deadlifts than any ab exercise). Hopefully i can hit the 200kg mark on my deadlift at the end of this transformation
Flat Barbell Bench: 70kg's: 1 X 6 Reps, 60kg: 2 X 10, 5 Reps, 50kg: 1 X 9 Reps
Incline Barbell Bench: 50kg: 1 X 5 reps, 45kg: 1 X 7 Reps, 40kg: 2 X 10, 9 Reps
Flat Dumbbell Bench: 20kg's: 1 X 5 reps, 15kg's: 1 X 9 Reps
Flat Dumbbell Fly: 15kg's: 1 X 5 reps, 10kg's: 1 X 12 reps
Review: Chest is slowly getting there, would love to have racked up 8 reps on the 70kg's but oh well, slow n steady.
Wednesday: Squattin' Time!
Barbell Squat: 70kg's: 1 X 12 Reps, 65kg: 1 X 12 Reps, 60kg: 2 X 12 Reps
Front Squat: 35kg's: 4 X 12 12 12 12 Reps
60 second TuT Squat: 35kg's: 4 X 12 ,12, 12, 12 Reps
Review: Blasted legs today! those TuT sets really nailed my legs, my legs felt wobbly all night. Hope im not too sore tomorrow!
Friday: Shoulders & Arms
Seated Machine Press: 80lbs: 4 Sets X 12, 12, 10, 8 Reps
Tricep Kickbacks: 7kg's: 4 Sets X 12, 12, 12, 12 Reps
Bicep Cable Curl: 60lbs: 3 Sets X 12, 12, 10 Reps 50lbs: 1 Set X 12 Reps
Dumbbell Lateral Raise: 7kg: 4 Sets X 12, 12, 12, 12 Reps
Tricep Cable Pushdowns: 70lbs: 1 Set X 12 Reps 60lbs: 3 Sets X 12, 12, 12 Reps
Bicep Cable Curl: 60lbs: 1 Set X 12 Reps 50lbs: 2 Sets X 12, 10 Reps 40lbs: 1 Set X 12 Reps
Seated Machine Press Drop Set: 80 60 40lbs X 12, 9, 7 Reps
Tricep Cable Pushdown Drop Set: 70 50 30lbs X 10, 9, 12 Reps
Bicep Cable Curl Drop Set: 60 40 20lbs X 8, 6, 12 Reps
Reverse Cable Curl Drop Set: 50 30 10lbs X 5, 6, 9 Reps
Review: Went up the coast for the weekend so had to make do with the womens dumbbell rack and pinloaded machines. Decided to make it a pump set and by the end of the session i couldnt even get my shirt off my arms and shoulders were that fatigued. had massive pumps throughout the drop sets, would definetly recommend these as a finisher to any workout.
11-07-2012, 10:16 PM
Strength still progressing in the right direction I see i see you train reverse pyramid style! I love reverse pyramid style. The only way to train! how's your diet coming along? Liking IF??Originally Posted by SkubaSteve89
11-07-2012, 10:37 PM
11-08-2012, 01:08 AM
So your dieting approach resembles the warrior diet rather than leangains. I wish i could use something like the warrior diet. It works really well for me. You should really start stripping down following that bro! You can also be a bit more relaxed with what you put in your mouth.Originally Posted by SkubaSteve89
I'm in the same boat man I really need to step it up for the next 4 weeks. My diets tight but I can't get over my dislike for cardio... Although I do have a new gym in Mackay that has a lot more.... Of a view in the cardio department
11-12-2012, 08:01 PM
Week 6: Weight 93kgs. Not particularly pleased with the numbers on the scale, but ive definetly lost some fat (not as much as id hoped) and gained a fair bit of muscle and considering thats in a caloric deficeit i am certaintly happy about that! i have found the culprit of my fat gain and subsequent struggle to get rid of it during this cut; Avanza. I thought it was a coincidence that my weight started to jump when i started taking it as i was also sedentary and eating a heap of junk food. After the 4 week mark of my cut and not much change in body composition i started figuring there was something else going on, due to the fact that going from a caloric surplus and being completely sedentary to a caloric deficit and regular exercise coupled with my ectomorph bodytype should have yielded much better results. so due to that, and i no longer feel the need to take it (plus mixing it with other stuff is not recommended on the back of the packet and for good reason; ive been getting major adrenaline highs followed by a huge happiness crash as well as sleeping problems), i will be weaning myself off over the next 4 weeks. I'll also post up a 6 week progress pic on friday here and on the cutting comp with luke. definitely looking forward to seeing where we both are at!
Monday: Back, Abs
Deadlift: 120kg: 1 Set X 7 reps 110kg: 1 Set X 7 reps 100kg: 1 Set X 10 Reps 80kg: 1 Set X 12 Reps
Olympic T-Bar Row: 80kg: 1 Set X 6 Reps 70kg: 1 Set X 6 Reps 60kg: 2 Sets X 12, 12 Reps
Dumbbell Shrugs Mini - Super Sets: 22.5kgs + 5kg's: 4 Sets X 12+12, 12+12, 12+12, 12+12 Reps
Upright Row Close-Grip: 30kg: 1 Set X 12 Reps 25kg: 1 Set X 12 Reps
Planks: 2 Sets X 60, 45 seconds
Leg Raises: 2 Sets X 20, 20 Reps
Crunches: 2 Sets X 30, 30 Reps
Review: Very happy that im continually increasing on my strength, I'm looking forward to doing reps on 200kg with my deads, if i can do 8 clean solid reps next week ill bump it up to 130 the week after. a little bit disappointing on my ab workout, only a slight increase there, though ill work them again on friday. Chest tomorrow, cant wait to smash that out!
Tuesday: chest day!
Flat Barbell Bench: 70kg: 1 X 8 Reps 60kg: 2 X 10, 8 Reps 55kg: 1 X 11 Reps
Incline Bench: 55kg: 1 X 4 Reps 50kg: 1 X 8 Reps 45kg: 1 X 10 Reps 40kg: 1 X 10 Reps
Flat D-Bell Bench: 22.5kg's: 1 X 5 Reps 17.5kg's: 1 X 10 Reps
Flat D-Bell Fly: 17.5kg's: 1 X 6 Reps 10kg's: 1 X 12 Reps
Review: still a slow but steady increase in strength on my chest, im still pushing around the womens weights, cant wait to finially get back to my old 40kg D-bells and crack the 100kg bench for reps again!
Thursday: Legs and Shoulders: had a bollocking from my dad about just bullsheet on wed and i was more in the mood for committing murder than lifting weights so im doing my legs and shoulders today
Squat: 80kg: 1 X 12 Reps 75kg: 1 X 12 Reps 70kg: 1 X 12 Reps 65kg: 1 X 12 Reps
Front Squat: 45kg: 4 X 12 Reps
Deep Squat: 60kg: 1 X 12 Reps 55kg: 1 X 12 Reps 50kg: 1 X 12 Reps 45kg: 1 X 12 Reps
D-Bell Seated Press: 15kg's: 1 X 10 Reps 12.5kg's: 1 X 12 Reps 10kg's: 2 X 12 Reps
D-Bell Front Raise: 12.5kg's: 1 X 12 Reps 10kg's: 1 X 12 Reps 7.5kg's: 2 X 12 Reps
D-Bell Lateral Raise: 7.5kg's: 4 X 12 Reps
EZ Bar Curl: 40kg: 1 X 12 Reps 35kg: 1 X 12 Reps 30kg: 1 X 12 Reps 25kg: 1 X 12 Reps
EZ Bar Skullcrushers + Close Grip Bench Press Super Set: 20kg: 4 X 12 + 12 Reps
D-Bell Hammer Curl: 20kg's: 1 X 6 Reps 15kg's: 1 X 6 Reps 10kg's: 2 X 12 Reps
Tricep Kickbacks: 7.5kg's: 1 X 8 Reps 5kg's: 3 X 12 Reps
Barbell Curl: 40kg: 1 X 10 Reps 35kg: 1 X 12 Reps 30kg: 1 X 12 Reps 25kg: 1 X 12 Reps
Tricep Bench Dips: 4 X 12 Reps
Reverse Barbell 21's: 1 X 21 Reps
Review: looove arms day, i think its the only day of the week where my strength seems to shoot up consistantly and it shows! ill be uploading week 6 progress pics shortly.
11-13-2012, 11:19 PM
I wouldn't stress about the scale weight bro! Once you get off that avanza I'm sure you'll drop quite quickly! Sounds like some nasty stuff for sure! Makes steroid side effects look tame lol 8)Originally Posted by SkubaSteve89
200kg is serious weight bro! most I've done is 180kg for 2. I should really do them more than once in 10 days lol. I took some pics this morning but I need to shave my chest so I'll do that today and take some more tomorrow! Six week mark? Can't believe how quickly this has gone!
11-13-2012, 11:55 PM
11-16-2012, 06:59 AM
Apologies for the poor quality + showing my toilet in the picture, this bathroom has the only decent mirror in the house. as you can see ive gained a fair bit of beef on the arms and shoulders, still a little dissapointed about my waistline, but once i kick the avanza it'll be gone in no time!
11-16-2012, 07:07 PM
Dude I don't know what your disappointed about! You've lost a stack of weight from your midsection and your lower back! You've deff put on a bit of mass too!! And dude the toilet! WTF! LolOriginally Posted by SkubaSteve89
11-16-2012, 09:13 PM
11-27-2012, 02:19 AM
11-27-2012, 03:02 AM
11-27-2012, 06:46 AM
Thats good man! Good to see your still heading in the right direction! Hows your strength coming along? Man I've been making some nice strength increases. Makes me wonder what would of happened if I'd done this on a bulking diet!Originally Posted by SkubaSteve89
11-27-2012, 08:47 AM
11-27-2012, 08:58 AM
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