Grant's transformation

[Powerwave]

hey , my names Grant. My highest weight was 163kg at the age of 18.
Over the course of the last two years I've managed to drop 30kg,
most of it was in last year using infomation I found on this fourm and others.

I'm hoping to do a little better this year and hopfully achieve the look i am after all the while sharing my journey on here.

Age: 21
weight: 133kg
height: 184cm
Goal: 100kg

lifts
bench:120kg
deadlift:160kg
squat:150kg

weight Routine
5 day split
monday - chest
tuesday - back
wednesday - legs
thursday - shoulders
friday - abs bi/tris

cardio routine
40min medium pase walk in the morning before breakfast.

 

[Shrek]

Bronco supporters are inelligable to enter. Sorry.

Other then that, welcome to Ausbb and best of luck.

 

[Tregs]

Good luck mate

 

[Powerwave]

had my body fat percentage calculated using a set scales at the gym and came up with 30% not sure how accurate it is but its a better then nothing.

from the advice of a few guys around the gym ive decided to drop with low rep heavy weight routine and go for higher reps less weight.

roughly my weekly weights routine

monday - chest day

bb bench - 5 x 15
bb incline - 3x 15
flat fly's - 3x15
dips - 3x 15

tuesday - back
deadlifts - 5x15
wide grip pull ups - 3x15
bb bentover row - 3x15
lat pulldown - 3x15
seated row- 3x15

wednesday - legs
squats - 6x15
leg press - 3x15
leg curls - 3x15
leg extenstions - 3x15
straight leg deadlifts - 3x15
standing calf raises - 6x15

thursday - shoulders
sm seated overhead press - 5x15
arnold press - 3x15
lat raises - 3x15
upright row - 3x15
bent over lat raises- 3x15

friday - arms
bb bicep curls - 3x15
tricep pull downs - 3x15
reverse bicep curls - 3x15
incline skull crushers - 3x15
db bicep curls - 3x15
db tricep extenstions - 3x15

 

[nazzysmith]

had my body fat percentage calculated using a set scales at the gym and came up with 30% not sure how accurate it is but its a better then nothing.

from the advice of a few guys around the gym ive decided to drop with low rep heavy weight routine and go for higher reps less weight.

roughly my weekly weights routine

monday - chest day

bb bench - 5 x 15
bb incline - 3x 15
flat fly's - 3x15
dips - 3x 15

tuesday - back
deadlifts - 5x15
wide grip pull ups - 3x15
bb bentover row - 3x15
lat pulldown - 3x15
seated row- 3x15

wednesday - legs
squats - 6x15
leg press - 3x15
leg curls - 3x15
leg extenstions - 3x15
straight leg deadlifts - 3x15
standing calf raises - 6x15

thursday - shoulders
sm seated overhead press - 5x15
arnold press - 3x15
lat raises - 3x15
upright row - 3x15
bent over lat raises- 3x15

friday - arms
bb bicep curls - 3x15
tricep pull downs - 3x15
reverse bicep curls - 3x15
incline skull crushers - 3x15
db bicep curls - 3x15
db tricep extenstions - 3x15

If your trying to maintain lean mass while in a calorie deficit... Then there advice is full retard!!! Did they give a reason for the high rep training???

As a second query.... Do you enjoy training like this or with heavier reps? It is more important to follow a style of training that you enjoy... Makes it sustainable for the long term...

Great work on the weight loss!!! I look forward to your continued success!!!

 

[Powerwave]

The reason I was given was to focus more on slower more explosive reps keeping my form a lot better while still lifting heavy and keeping my heart rate up therefore burning more calories .

I really don't mind how I train weights I love doing it, im very open to suggestions as I usually try something new every 12 weeks.

 

[taurus]

well done on the initial weight loss.
consistency is the key!!! I think at your size, diet and consistency of training (whatever it is!) will be the best/hardest part...
Looking forward to following your progress!

 

[jamesyboi]

Well done mate

Keep going and never stop

Keeping it off is much harder than losing it.

Losing it, is the fun part

 

[nazzysmith]

Well done mate

Keep going and never stop

Keeping it off is much harder than losing it.

Losing it, is the fun part

I disagree with this....

It's easier to keep it off .....


It's a lot easier to eat at maintenance then calorie deficit... And its a hell of a lot easier to train while eating at maintenance...