PH Transformation Winter Thread 2012 - Chat
Discussion
Had to pause at the end of week 7 of the Kris Gethin 12 week jobbie as I was in Kathmandu last week and it was impossible to keep the diet going. I was able to get in one workout while there but going from sea level to 5,000 odd feet played havoc with my ability to breath! 
Starting week 8 today with another four to go.
Results so far. Good. I'm down to around 70kgs and I'm probably back to the same weight as I was in my early 20's. gone from a 34" waist to 31" and I'm on the last hole of most of my belts and old jeans are scrunched up when I do the belt up. I had to buy a few near pairs of cargoes last week and while a 30" was still a tad tight, the 32"s are just a little lose!
I've gained plenty more definition and have increased lean mass. Perhaps not by a great deal but enough for it to be noticeable. This was never a bulk, it was always to get down to a benchmark to start working from. I'd say Abs are only a few more BF%s away but I'm going to start to reintroduce things like dairy and fruit because I know this last phase of the program will strip away a lot of fat and I don't want to drop too much more.
So I've only lost around 2.5kgs and body fat has dropped from around 20% (didn't have a reading at the time and this is a guesstimate) to 12% as of last week. I reckon it might be a little lower by now.
The wife is very happy now with how it's going but she does want me to bulk a bit afterwards as she doesn't want me to get any thinner.
I've stopped shaving today so I can prepare for the all important PH Goatee
Starting week 8 today with another four to go.
Results so far. Good. I'm down to around 70kgs and I'm probably back to the same weight as I was in my early 20's. gone from a 34" waist to 31" and I'm on the last hole of most of my belts and old jeans are scrunched up when I do the belt up. I had to buy a few near pairs of cargoes last week and while a 30" was still a tad tight, the 32"s are just a little lose!
I've gained plenty more definition and have increased lean mass. Perhaps not by a great deal but enough for it to be noticeable. This was never a bulk, it was always to get down to a benchmark to start working from. I'd say Abs are only a few more BF%s away but I'm going to start to reintroduce things like dairy and fruit because I know this last phase of the program will strip away a lot of fat and I don't want to drop too much more.
So I've only lost around 2.5kgs and body fat has dropped from around 20% (didn't have a reading at the time and this is a guesstimate) to 12% as of last week. I reckon it might be a little lower by now.
The wife is very happy now with how it's going but she does want me to bulk a bit afterwards as she doesn't want me to get any thinner.
I've stopped shaving today so I can prepare for the all important PH Goatee
Asterix said:
Had to pause at the end of week 7 of the Kris Gethin 12 week jobbie as I was in Kathmandu last week and it was impossible to keep the diet going. I was able to get in one workout while there but going from sea level to 5,000 odd feet played havoc with my ability to breath!
Starting week 8 today with another four to go.
Results so far. Good. I'm down to around 70kgs and I'm probably back to the same weight as I was in my early 20's. gone from a 34" waist to 31" and I'm on the last hole of most of my belts and old jeans are scrunched up when I do the belt up. I had to buy a few near pairs of cargoes last week and while a 30" was still a tad tight, the 32"s are just a little lose!
I've gained plenty more definition and have increased lean mass. Perhaps not by a great deal but enough for it to be noticeable. This was never a bulk, it was always to get down to a benchmark to start working from. I'd say Abs are only a few more BF%s away but I'm going to start to reintroduce things like dairy and fruit because I know this last phase of the program will strip away a lot of fat and I don't want to drop too much more.
So I've only lost around 2.5kgs and body fat has dropped from around 20% (didn't have a reading at the time and this is a guesstimate) to 12% as of last week. I reckon it might be a little lower by now.
The wife is very happy now with how it's going but she does want me to bulk a bit afterwards as she doesn't want me to get any thinner.
I've stopped shaving today so I can prepare for the all important PH Goatee
Nice mate sounds good. He also does a bulking trainer. Starting week 8 today with another four to go.
Results so far. Good. I'm down to around 70kgs and I'm probably back to the same weight as I was in my early 20's. gone from a 34" waist to 31" and I'm on the last hole of most of my belts and old jeans are scrunched up when I do the belt up. I had to buy a few near pairs of cargoes last week and while a 30" was still a tad tight, the 32"s are just a little lose!
I've gained plenty more definition and have increased lean mass. Perhaps not by a great deal but enough for it to be noticeable. This was never a bulk, it was always to get down to a benchmark to start working from. I'd say Abs are only a few more BF%s away but I'm going to start to reintroduce things like dairy and fruit because I know this last phase of the program will strip away a lot of fat and I don't want to drop too much more.
So I've only lost around 2.5kgs and body fat has dropped from around 20% (didn't have a reading at the time and this is a guesstimate) to 12% as of last week. I reckon it might be a little lower by now.
The wife is very happy now with how it's going but she does want me to bulk a bit afterwards as she doesn't want me to get any thinner.
I've stopped shaving today so I can prepare for the all important PH Goatee
Did you workout before ? What was your diet like pre program etc ?
I had worked out before but without any real routine or set program. I had been extremely fit and in great condition in my 20's while in the Army - I think that's a significant contributing reason to why I became angry with myself over the summer especially - I've known what its like to be in peak condition and I'd neglected myself.
I live in Dubai where the summers knock any outdoor exercise, or even just doing stuff, on the head. wife went home for a couple of months as she's not working and it was pointless her being housebound and all I did was eat crap and drink silly amounts of booze. I just said enough was enough and kicked myself, hard, up the arse.
I live in Dubai where the summers knock any outdoor exercise, or even just doing stuff, on the head. wife went home for a couple of months as she's not working and it was pointless her being housebound and all I did was eat crap and drink silly amounts of booze. I just said enough was enough and kicked myself, hard, up the arse.
Plenty of good work going on. Well done chaps.
My knees and hips seem to have recovered from the ultra, so I did my first proper session last night. Only seven weeks after comp start then!
Got a bar with 20kg on, so I do 20 x squat, 15 x overhead press, 20 x deadlift and 10 x bent over row, with no break, then repeat the cycle.
Then it's down to the floor for abs and press-ups, then back up for a second round of the circuit.
The idea is to up the reps until the squats and deads are at fifty and I can do four sets (double cycles, if you see what I mean) and push the press and row to the max reps I can whilst still completing. It'll take a while to get there, maybe Christmas, but then I'll add some weight.
My legs were shaking after the last set yesterday. It's the blooming overhead presses I reckon!
I'm also intending to get a removable chin-up bar for the door frame, to add that element in. All in all, not a bad workout for a home gym.
My knees and hips seem to have recovered from the ultra, so I did my first proper session last night. Only seven weeks after comp start then!
Got a bar with 20kg on, so I do 20 x squat, 15 x overhead press, 20 x deadlift and 10 x bent over row, with no break, then repeat the cycle.
Then it's down to the floor for abs and press-ups, then back up for a second round of the circuit.
The idea is to up the reps until the squats and deads are at fifty and I can do four sets (double cycles, if you see what I mean) and push the press and row to the max reps I can whilst still completing. It'll take a while to get there, maybe Christmas, but then I'll add some weight.
My legs were shaking after the last set yesterday. It's the blooming overhead presses I reckon!
I'm also intending to get a removable chin-up bar for the door frame, to add that element in. All in all, not a bad workout for a home gym.
This week off is killing me! I know I've got to let my back recover but it's just so damn frustrating not being able to go to gym.
Hopefully I'm sorted by this weekend so I can get back to it. Because I've had the week off I've got two PT sessions next week, really looking forward to it.
Got the virgin active indoor triatholon next weekend which should be fun, although I have to go and buy a speedo this weekend
as you have to wear your trunks under your running and cycling gear. If anyone else is interested in doing it you don't have to be a VA member, just sign up: http://www.virginactive.co.uk/indoor-triathlon/the...
Hopefully I'm sorted by this weekend so I can get back to it. Because I've had the week off I've got two PT sessions next week, really looking forward to it.
Got the virgin active indoor triatholon next weekend which should be fun, although I have to go and buy a speedo this weekend
as you have to wear your trunks under your running and cycling gear. If anyone else is interested in doing it you don't have to be a VA member, just sign up: http://www.virginactive.co.uk/indoor-triathlon/the...Sushi said:
This week off is killing me! I know I've got to let my back recover but it's just so damn frustrating not being able to go to gym.
Hopefully I'm sorted by this weekend so I can get back to it. Because I've had the week off I've got two PT sessions next week, really looking forward to it.
Got the virgin active indoor triatholon next weekend which should be fun, although I have to go and buy a speedo this weekend as you have to wear your trunks under your running and cycling gear. If anyone else is interested in doing it you don't have to be a VA member, just sign up: http://www.virginactive.co.uk/indoor-triathlon/the...
That sounds like a good event mate. I wouldnt mind doing something like that Hopefully I'm sorted by this weekend so I can get back to it. Because I've had the week off I've got two PT sessions next week, really looking forward to it.
Got the virgin active indoor triatholon next weekend which should be fun, although I have to go and buy a speedo this weekend
as you have to wear your trunks under your running and cycling gear. If anyone else is interested in doing it you don't have to be a VA member, just sign up: http://www.virginactive.co.uk/indoor-triathlon/the...Sushi said:
Managed to deadlift 100kg this weekend for 8 reps...think I may have overdone it though as I'm walking like an eighty year old man now. I think if I stopped after 4 Id've been ok, but I kept pushing and my form went out the window. Oh well, I've moved my PT session form tomorrow morning to thursday to give me some recovery time.
On a better note, I've discovered weighted calf raises, damn they burn.
I've put an updated picture up on the pics thread.
How's everyone else getting on?
Bit late to the party here, but have you tried Donkey calf raisers? I shove a 20kg plate on my back (best to ask someone to do it!) and go for about 18-20 reps. 4 sets before moving on to standing calf raises and then finally seated calf raises. On a better note, I've discovered weighted calf raises, damn they burn.
I've put an updated picture up on the pics thread.
How's everyone else getting on?
After that I can't even do a standard raise with no extra weight.
You can see donkey calf raises performed below, in possibly the gayest video of all time:
http://m.youtube.com/#/watch?v=XpKjmJjkCWg
http://m.youtube.com/#/watch?v=XpKjmJjkCWg
Ordinary_Chap said:
I'm suitably tired from training 5 days a week but am loving it, in a few weeks I want to also add some cardio sessions to improve my stamina as I'm finding at the moment that during some exercises like squats/dead lifts although I can lift moderately well I get severely out of breath and I'm attributing that too my lack of cardio fitness.
Lee
Know how you feel. Some Legs days of the program I'm on often have up to 50 reps for squats and even when the weight is light, I'm sucking air in through my arse after about 20 reps.Lee
Really need to work on pure heart & lungs stuff and get back to playing footy.
There's a couple of lads in my apartment block gym that do seem to have a good go but there's some oddbods as well.
One bloke always comes and asks for whatever you're using, does one set and then walks out - I really have no idea what is going through his mind. Quite a few guys that only do arms and chest and ponce about. One guy that does a set of 10 then spends the next half an hour on his phone, does another set then leaves.
And then we have me and I must be the weirdest one.
I do legs.
Can't say I've seen anyone else do a leg workout in the last three months.
One bloke always comes and asks for whatever you're using, does one set and then walks out - I really have no idea what is going through his mind. Quite a few guys that only do arms and chest and ponce about. One guy that does a set of 10 then spends the next half an hour on his phone, does another set then leaves.
And then we have me and I must be the weirdest one.
I do legs.
Can't say I've seen anyone else do a leg workout in the last three months.
Ordinary_Chap said:
Tell us more you little tease! What are you doing and why is it coming on well?
It was more a comment about a lack of progress losing fat. I was doing a four day split which was going pretty well, but in a moment of clarity/sobriety I realised why I wasn't getting the returns I felt I'd worked for. My splits are pretty standard; {shoulders, triceps, abs}, {chest, biceps}, {back, calves}, {quads, hams}. My problem was the sequence or order I was doing them - as above. Triceps day preceding chest day meant chest suffered, biceps preceding back meant back suffered, calves preceding legs... you get the picture. How stupid was that?
Changed to; {1: chest, biceps, abs}, {2: quads, hams}, {3: shoulders, triceps, abs}, {4: back, calves}.
A minor change but so much better.
Ordinary_Chap said:
Ah ok!
Why not do chest/triceps and back/biceps since you've got to use your triceps for chest work and biceps for back work?
I've done similar in the past. Works well but in my mind, with nothing else to back it up, I feel as though splitting them means the smaller groups aren't 'pre-exhausted'. TBH, I'm not too concerned either way as triceps get a good workout on chest day and biceps on back day - it's only relatively recently I've reincorporated them as exercises in their own right anyway.Why not do chest/triceps and back/biceps since you've got to use your triceps for chest work and biceps for back work?
I just like to fiddle with my workouts, usually hours in spreadsheets, just for the heck of it.
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