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Devante - Official 2012 Body Transformation

Hi all,

Let me start by saying I'm excited! It's the 1st of May.

Either way I'm excited because my training and eating
is going OK. This is my second week and I've managed to
hit the gym 3 days a week.

Slowly the discipline is coming together and I'm excited
to being at 10% body fat. :D

Here's my training routine as per PTC with my own spin.

Happy for everyone to comment.

Monday:

4 x 8 -10 Squat (70Kg)
4 x 8 -10 Standing barbell Press(20Kg)
4 x 8 -10 Flat Bench Press (17.5lbs)
2 x 4 -6 Wide grip Pull ups
2 x 4 -6 narrow grip Pull Ups (Palms facing in-wards)

Tuesday

20min Stationary Bike
5 x 10 25kg Kettle bell swings

Wednesday

4 x 8-10 Preacher Curls (20Kg)
4 x 8-10 Lying Triceps extension (20Kg)
4 x 8-10 Bent Over Row (30kg)


Thursday

20 Min Stationary bike
5 x 10 (25kg)0kettle bell swings

Thanks
Devante.
 
k_21 said:
Hi all,

Let me start by saying I'm excited! It's the 1st of May.

Either way I'm excited because my training and eating
is going OK. This is my second week and I've managed to
hit the gym 3 days a week.

Slowly the discipline is coming together and I'm excited
to being at 10% body fat. :D

Here's my training routine as per PTC with my own spin.

Happy for everyone to comment.

Monday:

4 x 8 -10 Squat (70Kg)
4 x 8 -10 Standing barbell Press(20Kg)
4 x 8 -10 Flat Bench Press (17.5lbs)
2 x 4 -6 Wide grip Pull ups
2 x 4 -6 narrow grip Pull Ups (Palms facing in-wards)

Tuesday

20min Stationary Bike
5 x 10 25kg Kettle bell swings

Wednesday

4 x 8-10 Preacher Curls (20Kg)
4 x 8-10 Lying Triceps extension (20Kg)
4 x 8-10 Bent Over Row (30kg)


Thursday

20 Min Stationary bike
5 x 10 (25kg)0kettle bell swings

Thanks
Devante.
Click to expand...

This post, really made me smile! :)

Well done Devante! Keep at it!
 


I hate winter due to 'sickness'.

I had the worst cold last week so had
to miss my workout lat week... :eek:

Oh well back to it this week. Hopefully I can get to
12% body fat.

Devante.



 
Get it done my friend!

You can do ittttttttttttttttttttttttttttttttttttttt :)

I hope you feel better now too ;)
 


I'm still fat but trying. Been very inconsistent
due to having colds off and on :mad:

In the mean time been hitting it when I can.

Anyway, will keep it going :D


 

Hello Forum members,

Update from me.

I had the best squatting session about 2 weeks
ago. I did a personal best of 100kg! WOW :eek:

How cool is that? My cling though is lacking. Probably
due to lack of upper body strength. But I'm keeping
at it.

Here's my work out at the moment. Goal is to be at
around 10 - 12% body fat (hence getting rid of the beer
gut and looking like the rock star that I am :D) and about
75Kg of lean Muscle.

Monday

4 x 6 Barbell Squat (90 - 100Kg)
4 x 4 Clings (50kg)
4 x 4 Flat Bench Press (60Kg)

Tuesday
30 min Stationary bike or Tread Mill

Wednesday

4 x 6 Barbell Squat (90Kg)
4 x 4 Clings (50kg)
4 x 6 Incline Press (50Kg)

Thursday
Yoga to stretch me out as my shoulder area is
Stiff from all that hard work :D I quite like that
'Downward dogg'... LOL

Comments/suggestions welcome.

Devante.
 
So u lost about 5 kilos of body fat and gained 5 kilos of muscle u reckon? were u eating maintenance calories all year?
 
pumpiniron said:
So u lost about 5 kilos of body fat and gained 5 kilos of muscle u reckon? were u eating maintenance calories all year?
Click to expand...



No I don't believe so. I reckon I've gained about
3Kg's overall - but mainly on my Quads due to
Squats.

I find the diet is the hardest part for me. Sugar
especially.

Maintaining high protein low carb is a challenge.

Devante.

 

Obviously I'm doing something wrong here.

I went for a fitness test again last week to
just make some goals. My body fat has gone
up from 24% to about 25.6% Doh! :confused:

Well My diet has been pretty sheat lately.

Too many Latte's!

Anyway need to really get this diet handled and
get on with it.

Devante.

 
k_21 said:

Obviously I'm doing something wrong here.

I went for a fitness test again last week to
just make some goals. My body fat has gone
up from 24% to about 25.6% Doh! :confused:

Well My diet has been pretty sheat lately.

Too many Latte's!

Anyway need to really get this diet handled and
get on with it.

Devante.
Click to expand...


Devante! :mad:

As I said to you months ago, unless you get that diet in check, progress is going to be non-existent. I know you can do this, you need to re-focus and get your shit together Mr! And you know Bella adores you, but make the start and the changes necessary to reach your goals.

Look at some of the lads body transformations since the beginning of this year, they are beyond inspiring, even to me! I KNOW you can do this.

Focus damnit!
 
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