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  #1  
Old 05-08-2014
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BajanLight BajanLight is offline
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Default Light's summer project.

So I was supposed to have gotten on to the forum for quite some time but couldn't get to it. But now I've resumed training and hoping that I can be consistent.

Over the last few years there have been some changes in my lifestyle.

Just over 3 years ago - 255Lb, 42W, 5ft 9"

After a few changes in diet

3 years ago, 194lb 38W 5ft 10"

2 years ago i started gym training and moved to 210lb


Since then I've been on and off in both training and dieting due to school and other commitments. I was also on medication for an epilepsy relapse, which the doctor suggests may have contributed. Currently at 220lb and likely 20+% body fat. Looking to be back at 210 with much less fat by year end.

GOALS:
Continue a low-carb diet- a challenge the way my family cooks.
Drinking plenty of water
Power laps before and after fencing classes twice a week
Gym time to build muscle
An 8km circuit around my district on off days

Will try to keep you posted.
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  #2  
Old 05-08-2014
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BajanLight BajanLight is offline
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WEEK !

May 5

15 min treadmill
20 min cycle
3 sets machine chest press 8-10 plates
3 sets flies 5-8 plates
3 sets shoulder press 5-8 plates
3 sets torso twist either side 4-5 plates
3 sets 20 sit ups

Fencing class in evening

May 6

35 min cycle variable speed
4 sets bicep curls 4-6 plates
4 sets tricep pull down 8-12 plates
3 x 20 sit ups

May 7
No gym
50 star jumps
20 pushups
10 burpees
repeat 3 times

May 8
Treadmill for 12 min .75 mil
Barbell squat 2 sets 120lb + bar
Barbell calf raises 2 sets of 10 150lb + bar
Seated calf raises 2 sets of 10 90lb; 1 set 8 135lb 1 set 5 180lb
Leg press 3 sets 10 270lb
Lying leg curl 1 set 12 50lb, 2 sets 10 100lb

Fencing class [cancelled]

May 9
10 min Treadmill warmup

Seated rows
Set 1 - 85lb 12 reps
Set 2 100 lb 15 reps
Set 3 115lb 12 reps
Set 4 115lb 8 reps

Seated Lat pull downs
Set 1 100lb 8 reps
Set 2 90 lb 12 reps
Set 3 90 lb 15 reps
Set 4 100lb 9 reps

Pushups (using Perfect pushup)
Set 1 15 reps (normal)
Set 2 10 reps (wide legged)
Set 3 10 reps (normal)
Set 4 8 reps (no PP)

Machine Reverse Flies 3 Sets of 5 3 plates

Back raise 3 Sets of 12

Workout ended at this point due to "bad feels"

Last edited by BajanLight; 05-09-2014 at 10:32 PM.
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  #3  
Old 05-08-2014
Bobbystealz Bobbystealz is offline
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http://www.getnarked.net/forum/showt...863#post150863
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  #4  
Old 05-12-2014
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BajanLight BajanLight is offline
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Week 2
May 11
Barefoot boot camp

May 12
5 min readmill run
5 min incline treadmill walk level 5

Flat barbell bench press
S1 15 x 50lb + bar
S2 15 x 60 lb + bar
S3 15 x 70 lb + bar
S4 12 x 60 lb + bar

Machine bench press
S1 15 x 85lb
S2 15 x 100 lb
S3 15 x 115 lb
S4 15 x 115 lb

Machine butterfly / shoulder press superset
3 sets Fly 50lb x 8; Shoulder 50lb x 5
Rest 20 seconds in between

50 leg raises
10 air bikes, 4 sets

Fencing class this evening included a load of extra lunges

After :|
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Last edited by BajanLight; 05-12-2014 at 09:16 PM.
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  #5  
Old 05-12-2014
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Narkissos Narkissos is offline
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Awesome. Great job yesterday btw :)

Will you be joining the contest we're having this month?
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DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #6  
Old 05-12-2014
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BajanLight BajanLight is offline
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Believe so. Will post a pic momentarily *shudders*
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  #7  
Old 05-13-2014
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BajanLight BajanLight is offline
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Tuesday may 13


Bicep curls (ez curl bar)
S1: 12 x 30 lb
S2: 12 x 40 lb
S3: 12 x 50 lb
S4: 10 x 60 lb

Bent over triceps pulls ( rope)
15 x 40 lb
15 x 60 lb
15 x 80 lb
15 x 100 lb
Drop set 15 x 100, 10 x 80, 5 x 60

Shoulder press
4 sets, 60 lb, 10 reps

21s ( straight bar)
3 sets at 20 lb

Sit ups 2 sets of 20
Leg raises 2 sets of 15

Wednesday May 14

Gym partner had an issue which messed up the schedule. arrived close to closing time

10 min Stairclimber
15 minute Elliptical machine
10 minute treadmill

Thursday May 15

15 minute treadmill

Leg Extensions
S1: 55lb: 8 reps each leg 10 both
S2: 80lb: 8 reps each leg 10 both
S3: 95lb: 8 reps each leg 10 both
S4: 110lb: 10 reps both

Leg Curls
S1: 10 x 50lb
S2: 12 x 60lb
S3 12 x 70lb
S4: 12 x 80lb
S5 10 x 90lb

Seated Calf Raises
S1: 12 x 35lb
S2: 12 x 70 lb
S3: 12 x 80lb
S4: 10 x 125lb
S5: 10 x 135lb, 8 x 125lb

Inverted leg press
S1: 12 x 360lb
S2: 12 x 450lb
S3: 10 x 540lb

Planned for evening: Fencing, Bodyweight squats
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Last edited by BajanLight; 05-15-2014 at 08:50 AM.
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  #8  
Old 05-14-2014
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Narkissos Narkissos is offline
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You're definitely strong.

What days are you doing cardio on?
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DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #9  
Old 05-14-2014
Bobbystealz Bobbystealz is offline
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Good stuff man. Definitely get in the contest it's going to be fun
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  #10  
Old 05-15-2014
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BajanLight BajanLight is offline
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Can't say I'm strong. There are stil a few maneuvres that I struggle with. But I'm looking to see that change as my conditioning improves.

Cardio should be on Wednesdays and Saturdays. Hopefully my gym partner should keep me in check in that area. Seems he's scared for me when it comes to weights lol.

Quote:
Originally Posted by Bobby Stealz View Post
Good stuff man. Definitely get in the contest it's going to be fun
Thanks mate. I'm in but the competition looking pretty good so far

Previous post updated
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Last edited by BajanLight; 05-15-2014 at 08:51 AM.
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