Thread: Hello to all....

G;day - I have been looking for a forum like this for a while...and eventually found it .....

The last 5 months I have really gotten into being healthy and eating properly.....

In October 09 I weight 111.9kg - today I weighed in at 90.9kg.....I am really proud of myself for this transformation and am enjoying the results - in my sports (basketball), feedback from people & being able to fit into clothes that I never thought I would be able to fit into......

Looking back at where I have come from and to now - I must say it has been a lot of hard work/sweat....but I still have a bit to go - my goal is to get to 85kg and to get some definition into my abdominals (as they seem to be hiding behind some stubborn fat that won't move)...

I am going to thoroughly use the search function before asking questions as I am sure there has been others in similar situations than mine......

Cheers,
Brendan aka reddybaymuscle

I'd thought I'd add some more about what I do:
Monday / Tuesday / Sat / Sun - Gym: 60% cardio, 40% weights for about 1 1/2 hours (this used to be about 80% cardio, 20% weights when first losing kgs)
Wednedsay - see PT, play basketball
Thursday - group boxing 1hr
Friday - rest

Welcome to our little community Brendan!

What sort of weights do you do?

Tim

Thanks Tim....

I have a three day rotation for my weights - keeps things interesting for me:
Day 1: Dumbell Chest Press 3 x 8 reps, Dumbell bent over row 3 x 12 reps, dumbell squat 2 x 5 reps, dumbell incline press x 15, chin-ups 3 x 7reps, also some ab work eg sit-ups, planks etc + cardio 3 x 10mins (cross trainer, treadmill, bike)
Day 2: Dumbell Split Squat 3 x 8 reps, Single arm shoulder press 3 x 12, dunbell deadlift 2 x 10, dumbell swings 2 x 20, chin-ups 3 x 7reps, also some ab work eg sit-ups, planks etc + cardio 3 x 10mins (cross trainer, treadmill, bike)
Day 3: Dumbell step-up 3 x 8 reps, chest-supported incline row 2 x 12, dumbell curl 2 x 10, lying dumbell tricep extension 2 x 12, chin-ups 3 x 7reps, also some ab work eg sit-ups, planks etc + cardio 3 x 10mins (cross trainer, treadmill, bike)

I am doing chin-ups & abs everyday because these are areas that I won't to focus on the most....note: the chin-ups are on the assisted machine & my goal is to do 5 reps with no assistance....I have a long way to go for this but I think is acheivable....

My diet at moment is starting to let me down as I am always finding myself to be hungry.....what do others do to combat this....

90min sesions are a bit much - up your intensity not your irme in the gym

what progressions are built into your program?

Originally Posted by swans05

90min sesions are a bit much - up your intensity not your irme in the gym

what progressions are built into your program?

I have thought about dividing my session up into two - morning & late afternoon - but will find it hard to get to the gym for the 2nd session......

Your right - I need to seriously review what I do and look at lifting my intensity more....by intensity do you mean weight/less reps or same reps with more effort/speed?

My progress is by either doing more weight/less rep than previous week, same weight more rep than previous week or going to the next level on cardio machine.....but I tend to do this based on how I am feeling - if I feel I can, I will do it and then maintain that level for the week....