Right, here starts the quest for summer abs; & low teens for the old BF!
Diet: Dukan
Training: Ultimate Matrix. (See chart below) Initial Finish Date: 28.03.2012
Age: 42 Height: 5'8" Weight: 170.4 lbs BF%: 23.5 (TANITA Scales - A.M. Reading)
Protein Req: 100gm (in the 70 - 120 range recommended elsewhere)
Here we go then...
Attack Phase - Protein Only (Meat, Fish & Non-Fat Dairy)
Day 01 PP 170.4@23.5%
Day 02 PP 170.4@23.0%
Day 03 PP 169.4@24.0%
Cruise Phase - Alternate Protein Only Days with Protein & Vegetables Days
Day 04 PV 169.8@23.0%
Day 05 PP 169.8@23.5%
Day 06 PV 169.2@22.5%
Day 07 PP 167.4@22.5%
Day 08 PV 168.2@21.5%
Day 09 PP 168.0@21.5%
Day 10 PV 168.4@22.0%
Day 11 PP 170.0@21.0%
Day 12 PV 170.6@21.5%
Day 13 PP 169.6@21.5%
Day 14 PV 170.0@21.0%
Day 15 PP 169.0@21.5%
Day 16 PV 169.6@21.5% Slight deviation - now starting workouts with a little HIT
Day 18 PV 168.2@21.5%
Day 19 PP 170.0@21.5%
Day 29 PV 168.6@21.0%
Day 21 PP 171.6@21.0%
Day 22 PV 172.4@20.0%
Day 23 PP 170.8@20.0%
Day 24 PV 169.8@21.0%
Day 25 PP 169.4@20.5%
Day 26 PV 168.6@20.5%
Day 27 PP 169.4@21.0%
Day 28 PV 169.0@21.5%
Consolidation Phase 30 Days - PV with 1x Fruit, 2x Slices of Bread & a Serving of Cheese
- Homemade Gym Stuff
Committed to your workouts? Click below
Day 10 - Training's taken a bit of a 'backstage' due to having spent the last four days building a utility room in the garage (raised floor/partition etc)
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Add. Day 10 added in Dorian Yates 'Blood n Guts' HIT (http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm) Delts & Triceps - 8-9pm
ReplyDeleteDay 11 9:30am 'Blood n Guts' - Legs (lying legcurl slam pad into hammies a la McDonald) with Matrix pm.
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Day 12 1:30pm 'Blood n Guts' - Back followed by Matrix.
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Day 13 1:30pm 'Blood n Guts' - Biceps followed by B&G Triceps @10pm then Matrix. (DIY/Painting in between)
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Day 16 Revamped & Amped the "Ultimate Blood & Guts"
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Day 24
ReplyDeleteSun was out in the back garden & so was I
Workouts:
11am start
#1 NCT
#2 HIT in the gym
#3 Bit o'Clubbell swinging
#4 Medball slam & throw - fest
#5 Matrix
11pm back in bed...days off, gotta love 'em!
- Homemade Gym Stuff