T Nation

Skinny No More


Starting this log to hold myself more accountable and create more consistency with regard to my training. The one thing I've learnt about training in the last year is that consistency is key for growth!

Currently I'm training 5 to 6 days per week, just till the end of the year. I know its alot but I'm trying to make up for lost time this year and right now its working, so happy with it.

Monday: Upper Body Max Force Day
Tuesday: Lower body power and rep day + Touch Rugby
Wednesday: Learning Olympic Lifts + Strongman training + Touch Rugby
Thursday: Upper Body Rep Day
Friday: Lower Body Max Force day
Saturday: Learning Olympic lifts + Strongman
Sunday: Off

Currently dealing with a F*%ked right shoulder so no overhead work for now.

Goals for the 30 December 2010

Flip my moster of a tyre
Dead 210kg
Squat 190kg
Bench 100kg (low because of above mentioned shoulder, haven't done major pressing for 2 months prior)
Weigh in at 92kgs

I'll keep this updated as I go


Oh and my other goal is to look like the avatar, SBW the machine!


Internet has been down and my BB broke so haven't been on here to keep everything updated.

Training has been going well, I can see that I have put on muscle mass but the scale is moving rather slowly!!! Strength is def up.


Curl ups 2 x 10
Knee ups 2 x 10
Chin ups: 1x8xBW; 1x5x5kg; 1x5x10; 1x5x15; 1x3x20; 1x3x25; 1x3x30; 1x3x35; 1x3x40; 1x15xBW
Incline: DB Press 1x10x22kg; 1x8x26; 1x8x30; 1x7x34
1 Arm DB row: Same as above
Bench Press (Smith Machine): 1x10x40; 1x6x60; 1x4x70; 1x3x80; 1x1x90
Dips: 1x8xBW; 1x8x5; 1x6x10; 1x6xBW


Broad Jumps 5x3
Vertical Jumps 5x3
Squats (High Bar, Narrow Grip) 1x15x60; 1x15x90; 1x15x100
Standing Calf Raises 3x15x90
Leg Press: 1x20x120; 1x15x150; 1x15x180
Lunges: 3x10 each leg x 18 DB's
Seated Calf Raises: 3x15x40
Thrusters 1x20; 1x15
Leg Curl 1x15x32; 1x15x40


Ok so my internet was done then I got injured and then I've been way to busy.......

But now the bullshit is over:

New Goals 1: Adaption
2: Fatloss
3: Flexibilty
4: Lean Muscle Gain
5: Strength Gain

Will put my current stats up later. Started dieting today as well, not too much fun! On a 4 days per week total body training program. something I'm working on at the moment.

Todays Training:
Super Set 1
Front Squats: 5x5 40/50/50/50/50 404 Tempo
DB Incline Press: 5x5 15/20/24/24/24 404 Tempo

Super Set 2
Sumo Deadlift: 5x5 40/40/60/60/60 404
Chin Up: 5x4 all BW 404

Super Set 3
Cable Row: 3x10 37/45/45 323 Tempo
Face Pull: 3x12 20/25/25

Super Set 4
Ball Leg curl 3x10
Seated Calf Raise 3x10 50/50/50


Super Set 5
BB Curl 3x10 20/40/40
Rope Pushdowns 3x10 25/35/35

Shoulder Tri-ad
Bentover Lateral raise
Front Raise
Lateral Raise
all 4x10 with 2kg dbs (Slow and controlled with scap setting emphasis)


Ok so back at this again. Goal is to keep this updated untill the 25 September when I leave for the RWC 2011.
Will be dropping the BF and increasing the muscle mass over the next two weeks. Following Shelby Starnes' 2 weeks to shredded.

Put in my first cardio session this morning:

50 minutes, 588kCal, 135bpm average HR and 165 Max HR. 23 min at low intensity, 21 @ moderate and 2.5@high.

Did 20min on the bike, dynamic warmup and stretching and the 10 min on the boxing bag, pull ups, push ups, lunges.


Hey where in South Africa are you? I am moving to Jo burg in a couple months will be looking for a gym. Lifts looking good Keep it Up!


Ey man, I'm in Bedfordview in Joburg. Run a pretty cool gym so just let me know.


So Day 1 of 14 done.

Did the above mention cardio session. Then did some lifting in the afternoon:

Warm Up: Boxing, Mobility and Dynamic drills
Core: Plank, Plank + Lift, Stir the pots, Deadbug on wall

Pull ups: 5x5, 1xBW, 2x5x6kg, 2x5x8kg, 1x8xBW
Bentover BB Row: 5x5, 1x5x50kg, 2x5x70kg, 2x5x75kg, 1x5x80kg, 1x15x50
DB Pullover: 3x12, 1x12x19, 1x12x24
BB Curls: 3x12, 1x12x20, 2x12x30
Seated Cable Row: 5x5; 1x5x67.5, 2x5x90, 2x5x97.5
1 Arm DB Row: 3x12; 2x12x24, 1x25x24
Preacher Curl: 3x12; 3x12x30
Facepull: 3x12; 2x12x45
Machine Seated Row: 3x10/10/10; 2x10/10/10x75/60/45

1hr:37min. 1044kCal; 123 Average HR and 161 Max HR.


Ok cool will do that.


Quick Cardio today. 1.5km Run, only 3 Rounds of ETS Crazy 6's then another 1.5km run.

32min, 447kCal; 142 Average HR and 176 Max HR.

Diet today was very good!


Did 10 sessions for the week, burnt 5513kCal burnt. So target achieved. On to next week


Ok sorry to skip the last bit, laptop was out of working order! So finished my 2 weeks to shredded with awesome results. Will post everything as I go over the next few days, will copy everything from my training journal into the log. Diet was 4 low carb days followed by a high carb day. Days below:

Low Carb Day
Meal 1 0.5 Cup Oats
06:00 2.5 Scoops Whey
1 Teaspoon Macadamia Nut Oil
1 Teaspoon Psyllium husk

Meal 2 170g Chicken Breast
08:30 1 Large Green Salad
1 Tablespoon Extra Virgin Olive Oil
1 Tablespoon Balsamic Vinegar

Meal 3 2.5 Scoops Whey
11:00 30g Almonds
1 Teaspoon Psyllium husk

Meal 4 170g Chicken Breast
13:30 2 Cups Cooked Cauliflower
1.5 Tablespoons Natural Peanut butter

Meal 5 .75 Cup Cooked brown rice
17:00 200g Cooked Lean Fish

Meal 6 160g Cooked Impala Steak
20:00 2 Cups Broccolli
4 Caps Fish Oil

High Carb Day

Meal 1 1.5 Cup Egg Whites
3 Pieces LO GI Bread

Meal 2 140g Cooked Chicken
1 Cup Brown Rice
1 Cup Broccolli

Meal 3 1 Cup Raw Oats
2 Scoops Whey

Meal 4 120g Chicken Breast
230g Sweet Potatoes
1 Cup Green Beans

Meal 5 2 scoops Game
2 scoops Whey

Meal 6 160g Impala Steak
1 Cup Brown Rice
1 Large Green Salad
4 caps Fish Oil


Link to the article http://www.T-Nation.com/free_online_article/most_recent/2_weeks_to_shredded

Please check my photos for the progress pics