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  1. #1
    DF Jedi miffy's Avatar
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    Default Miffy's Progress Journal

    Started back at the gym this morning since ive not been since before xmas and put lots of weight on.

    my main goals are to loose the weight before i start on the weights, so im not doing to much on the weights

    my current weight is 15 stone exactly and im looking to get to 13 stone 7lbs (13 if im lucky)

    obviously any tips at all are welcome if you think im doing something wrong

    my routine today was,

    woke at 05:30

    breakfast - 1 bowl of rice krispies with semi skimmed milk

    • 20 minute cycle to the gym
    • Chest press 1 warm up set plus 3 sets of 10 reps
    • Pec Fly 1 warm up set plus 3 sets of 10 reps
    • Tricep Dips 1 warm up set plus 3 sets of 10 reps
    • Tricep Extensions 1 warm up set plus 3 sets of 10 reps
    • 40 minute on cross trainer
    • 15 minute cycle to work


    just had my lunch which was

    tuna fillets in lime n black pepper with brown rice
    1 small bag of walkers baked
    1 fruit smoothie

    i've had about 2 litres of water so far today and will be having roasted chicken with carrots and broccoli for dinner tonight.

    will update this each time i go gym which should be weekdays with a update on weight once a week so sorry if people get bored of reading the same routines

    anyway i think thats it for now so any words of encouragement are always welcome

  2. #2
    DF Jedi miffy's Avatar
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    Default Re: Miffy's Progress Journal

    Day 2

    same routine as yesterday except i did shoulders not chest and triceps
    3 sets of shoulder press
    3 set of raises
    3 sets of shrugs

    the cycle back to work was a killer today had no energy but managed to get back to work just as fast so no loss in time.

    meals today was

    1 bowl of rice krispies
    tuna and brown rice again
    1 steak and 2 poached eggs
    drank about 2 litres again today of water.

    also recieved my supplements today which is PHD Diet whey and PHD lean degree. will give these a try and post my results

  3. #3
    DF PwNagE super mike's Avatar
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    Default Re: Miffy's Progress Journal

    Quote Originally Posted by miffy View Post
    Day 2

    same routine as yesterday except i did shoulders not chest and triceps
    3 sets of shoulder press
    3 set of raises
    3 sets of shrugs
    What type of raises mate? Front, side or vertically infront of your body?

    Edit: Forgot to say, it's good to see another journal up. Good luck with your goals.

  4. #4
    DF Jedi miffy's Avatar
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    Default Re: Miffy's Progress Journal

    Quote Originally Posted by super mike View Post
    What type of raises mate? Front, side or vertically infront of your body?

    Edit: Forgot to say, it's good to see another journal up. Good luck with your goals.
    it was on the Lateral Raise machine. thanks for the support

    i will start my day 3 now as ive been this morning again

    woke up 5:30 and took 1 serving of the Lean Degree tabs with my Rice Krispies.

    did the same as yesterday. but did back today
    3 sets of lat pulls.
    3 sets of seated rows
    3 sets of Rear Delts
    then 40 mins on the cross trainer.
    + bike rides there and back

    wasn't as tired today and was sweating really bad so bad that i had to buy a towel i think this might be the lean degree tabs, which are making me feel wizzed up and hot now maybe cos im not exercising? will carry on with them though as its not the worst thing

    im thinking about trying jogging but im a bit worried cos every time i try my shins hurt really bad so i might do 10 mins jog half hour cross trainer next week

    anyway for lunch im having the Diet Whey but they sent the wrong flavour Belgian Choc instead of choc orange so hope its not too sickly.

    that will do for now cos not sure whats for dinner so will come back and edit later on

  5. #5
    DF PlaYa cloudy73's Avatar
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    Default Re: Miffy's Progress Journal

    Keep it up dude and good luck - I need to follow your example and lose of the extra baggage .
    [Only registered and activated users can see links. ]

  6. #6
    DF Jedi miffy's Avatar
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    Default Re: Miffy's Progress Journal

    right know ive not updated this last week but i didnt want to bore everyone with the same routines all the time

    went tuesday wednesday thursday last week as i went away for a long weekend on the friday and the monday my alarm didnt go off

    did shoulders, arms, chest and back over the 3 days still doing the lighter weights though.
    also did 40 mins on cardio and a bike ride each of these days

    i weighed myself on the thursday and was 14 stone 7lbs so i lost half a stone which i was really happy with.

    then came the holiday which was pretty much bbqs all weekend a full roast and lots and lots of beer. so im expecting to have put a lot of weight back on.

    this week only been to the gym once on the tuesday couldnt on monday as i got back around 4 in the afternoon and was pretty knackered from the weekend and last night had the worse sleep ever (about 3 hours) so didnt go this morning. pretty shit week i know but ill make sure i go on the weekend now.

  7. #7
    DF Jedi cyprus's Avatar
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    Default Re: Miffy's Progress Journal

    Keep up the good work miffy, seems we're both aiming for the same target. How tall are you by the way?

    I find running the hardest because I just get bored/lose motivation too easily. I can't recommend an MP3 player enough. I find certain tracks on my iPod give me that extra push to see me through.

    Elbows and assholes!!

  8. #8
    DF Jedi miffy's Avatar
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    Default Re: Miffy's Progress Journal

    quick update on this

    only went twice last week had stuff going on at home which made me have to go sleep late which isnt good trying to motivate myself after about 3 hours sleep. plus i had a beer filled weekend cos of the bank holiday but weighed myself and didnt gain weight so was happy

    been twice this week so far (plus the bike rides)

    yesterday did chest (still doing the lighter weights i do sets of 15 as slow as i can)
    3 sets of bench press
    3 sets of incline
    3 sets of pec fly
    then 40 mins on cross trainer

    today did my arms
    3 sets of 21s
    3 sets of bicep curls
    3 sets of tricep extensions
    3 sets of dips
    40 mins on cross trainer.

    for cyprus im 6 foot and i weigh 14 stone 6 now which im chuft about loosing

    i struggle with running mainly because it kills my shins after about 10 mins so thats why i stick to cross trainer and bikes

    also i agree with the ipod because the gym music is terrible i just have a few playlist mainly dance, drum n bass and rock and try go with the pace of the song

  9. #9
    DF Jedi miffy's Avatar
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    Default Re: Miffy's Progress Journal

    Had a good session yesterday

    I did
    • my bike ride there
    • 3 sets of lat pull downs 52kg on the last
    • 3 sets of rows on 42kg
    • 3 sets of rear fly’s 32kg
    • 3 set of shoulder press 42kg
    • 3 sets of lat raise things 36kg
    • 4 sets of shrugs 20kg each side
    • 40 mins on cross trainer going to the beat of drum n bass (was a bit like interval training but was fooked by the end of it)
    • Ride back to work

  10. #10
    DF Jedi miffy's Avatar
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    Default Re: Miffy's Progress Journal

    right apologies for not updating this last week but i never went to the gym i had my birthday and other stuff going on but i stuck to the diet which is a positive

    been this week though

    monday was
    bike ride to the gym
    3 sets of chest press
    3 sets of pec fly
    3 sets of incline press
    3 sets of dips
    3 sets of tricep extensions on the machine
    3 sets of tricep extensions using the rope
    40 mins on cross trainer
    ride back to work

    today i have done
    ride to the gym
    3 sets of seated rows
    3 sets of lat pull downs ( after these 2 though my forearms were killing must have been squeezing too much)
    3 sets of bicep curls
    3 sets of 21s
    40 mins cross trainer
    ride to work

    not going too bad as i weighed myself this morning and i am 14 stone exactly so i have lost my first stone which has taken me 6 weeks so im happy with that and hopefully should be at my target weight pretty soon

  11. #11
    DF PwNagE super mike's Avatar
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    Default Re: Miffy's Progress Journal

    Quote Originally Posted by miffy View Post
    not going too bad as i weighed myself this morning and i am 14 stone exactly so i have lost my first stone which has taken me 6 weeks so im happy with that and hopefully should be at my target weight pretty soon
    Nice one, keep it up chap.

  12. #12
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    Mystical_2K's Avatar
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    Default Re: Miffy's Progress Journal

    well done mate, keep it up
    You know he grew up as a little shitspark from the old shitflint and then he turned into a shitbonfire and driven by the winds of his monumental ignorance he turned into a raging shitfirestorm. If I get to be married to Barb I'll have total control of Sunnyvale and then I can unleash the shitnami tidal wave that will engulf Ricky and extinguish his shitflames forever. And with any luck he'll drown in the undershit of that wave. Shitwaves.

  13. #13
    DF PwNagE super mike's Avatar
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    Default Re: Miffy's Progress Journal

    Bump. How's it going chap?

  14. #14
    DF Jedi miffy's Avatar
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    Default Re: Miffy's Progress Journal

    been away all week this week boys to the marvelous skegness so no gym this week and ate like a pig which was a bit of a shitter but ill be back in monday morning

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