Progress pix - before and after situation

It has been a while since last post - I was ill. I am better now and I actually went to the gym today. But I will not write about that. I will post some before - after pix instead.

Before shot taken in August 2010

After shot taken in January 2011

 Some progress was made. I was on a diet only last 5 weeks of 2010; the rest is from working out and low intensity cardio (around 1 hour total per week). The weight remained pretty much the same - 93kgs (205lbs).

1st workout in 2011

Since I didnt feel too good I skipped the 1st planned workout on Monday 2011-01-03. That means that I will shift all suqat exercises for one week (if you look at the last december post you will see the chart).

So I hit the gym on 2010-01-05. I was not in optimal condition but the workout was not a bad one:

• pullup -30/8,8,RP(9,5,4,4)
• bent bb row 45/8,8,8,8,8,8 25/20,20,20
• abs - legraises 0/12,9,12
• abs crunches 0/20,20
• lat pulldown 55/8,8,8,8,8,8
• triceps cable extensions 15/12,12,12,RP(5,5,5,5,5,5)

The pullups were assisted, that is why the -30.

On this workout I used three new supplements:

• PEAK Detonator Plutonium (pre workout formula)
• PEAK IntraVeNOus (workout formula)
• PEAK Tri-Anabol (pot workout formula)

I used 50% of what they specify as perscribed dose. The effect was noticable and I would not recomend you the full dose in the beginning as it is quite strong. If you believe that will not give you enough protein (amions, BCAAs) or carbs simply enhance the drink with that. Note that I had the workout at 15:00, last meal (chicken breasts) at 13:00 and hellburner (1 pill) at 10:00. Next time (on Friday) I will nto use the Hellburner that day. The fact that I was not in optimal condition (my health that is) might have had some effect on that as well. I will not use Hellburner next time and we will see how things will turn out.

sick

On 2010-12-30 I wasn't feeling all that well but I decided to hit the gym and get that 90% incline bench press in. I did it and I was not dissapointed (nor was I too happy about ti, but...).

The following night and the next few days were not so cool. I didnt feel so good, I had a cold along with all the nasty thing it brings along.

Luckley today (4 days after) everything seems to be in order and I will hit the gmy if the recovery will continue. Hopefully the consequences will not be the same...

1st macro completed, 2nd starts on 2011-01-03

This are the numbers (in kg) for the 2nd macro that will begin on 2011-01-03. 

The 1RMs used for the calculation are (based on results gathered from 2010-12-24 to 2010-12-30):
smith squat 1RM: 90kg
pullup 1RM: 0 (bodyweight, around 95kg)
dead 1RM: 95kg
incline bb bench press 1RM: 70kg

The numbers used for the first cycle (based on results from 2010-11-29):
smith squat 1RM: 70kg

pullup 1RM: 0 (bodyweight, around 95kg)

dead 1RM: 75kg

incline bb bench press 1RM: 60kg

One might say this is quite an impressive progress... that or the numbers for first cycle were not accurate (too low). Will  see how the 2nd cycle goes.

Finally the numbers for 1st macro

1st macro (2010-11-29 to 2010-12-30)

:)

the ultimate dieting secret

Eternal question: What diet is going to make me loose weight?
A simple answer: as long as a diet gets you to eat less, you will lose some weight.