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Sirkevdebench's 2012 contest log

SirKevinDeBENCH

SirKevinDeBENCH

New member
hi every one, ive been away. just got back yesterday and coldstreamer told me aboit this contest and jonny let me enter at the last minit!! thanks jonny!!!! and thanks again cs for for lending me the laptop...

age 30
male
5'11"
weigt 132 kg

for this competition i want to lose my gut i got lots of fat to drop im like 33% if i can lose 10 kilos ill be happy i also want to get stronger than cs!!!!! :)

this is the training cs came up with

mon to fri 45 mins cardio on machins rowing bike and tredmil 15 mins on each
on tuesday and thursday im gonna do the same bag work as cs i told him im gonna break the bag!

im goin todo the 5x5 i was gonna start in jan bfore i left.

starting weigt
bench 90kg
row 85kg
ohp bar
squat 40 kg
deadlift 40kg

i was practising squats wen i was away ithink ive got them now but cs is gonnahelp me with them to.
 
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5x5 is amazing all I've read is positive bout it and I've hot amazing results so far. Good luck I hope you reach your goals!!
 
Thanks, Donna, this is my mate. Lol, I'm gonna be kickin his ass for him in the gym lol! He needs all the encouragement he can get!


Good luck Kev. We'll recheck your weight tomorrow at the gym. :)
 
Any mate of yours must be a good fello like yourself!!
 
SirKevinDeBENCH said:
hi every one, ive been away. just got back yesterday and coldstreamer told me aboit this contest and jonny let me enter at the last minit!! thanks jonny!!!! and thanks again cs for for lending me the laptop...

age 30
male
5'11"
weigt 134 kg - check properly tomorrow 295.5 Lbs.

for this competition i want to lose my gut i got lots of fat to drop im like 33% if i can lose 10 kilos ill be happy i also want to get stronger than cs!!!!! :)

this is the training cs came up with

mon to fri 45 mins cardio on machins rowing bike and tredmil 15 mins on each
on tuesday and thursday im gonna do the same bag work as cs i told him im gonna break the bag!

im goin todo the 5x5 i was gonna start in jan bfore i left.

starting weigt
bench 90kg 198.4 Lbs
row 85kg 187.3 Lbs
ohp bar 35 Lbs
squat 40 kg 88 Lbs
deadlift 40kg 88 Lbs

i was practising squats wen i was away ithink ive got them now but cs is gonnahelp me with them to.
Click to expand...

Hey Kev. so glad you are doing this bro. And so glad that CS is your good mate too. You will both be a gr8 benefit to each other in this.
Same for you as for CS bro.
Your diet is gonna be where you will find the very most noticable changes to be made in the time frame that you guyz are working in.
You need to log all the food you eat every day so that you know eactly what you are doing. So talk to CS and he will get you up to speed on the site to use and whatever else you need.

Post every workout that you do and then all of the rest of us can keep right on track with you on here.
Best of luck to you bro.
 
Kev mate, we're training at 2 today. We'll get your photos done first Then we'll have a chat about diet and stuff after. :)

Zed's right bro, diet is gonna be the biggest thing for us and keeping an up to date log will mean other peeps can give you advice, I just got some already off GJ.

You got no excuses now wit yer new iPad flash git!!!
 
Day 1
Breakfast. sandwich with chicken flavoured sandwich filler in wholemeal bread.

Workout
Squat 5x5 @ 40 kg

Overhead press 5x5 @ bar

Deadlift 1x5 @ 40 kg.

Post workout meal
sandwich with chicken flavoured sandwich filler in wholemeal bread.
Protein shake.
 
Last edited:
Good effort in the gym today Kev, your squat could still improve some but that'll come with practice.

That sandwhich filler is crap, 67% fat and not the good kind. We'll go over your diet later, I've worked out your BMR and maintenance calorie requirements.

Remember I'll be bellin ya at 1745 cos we're back in the gym for some cardio. We'll weigh you properly before we start the cardio too.
 
Colstreamer said:
Good effort in the gym today Kev, your squat could still improve some but that'll come with practice.

That sandwhich filler is crap, 67% fat and not the good kind. We'll go over your diet later, I've worked out your BMR and maintenance calorie requirements.

Remember I'll be bellin ya at 1745 cos we're back in the gym for some cardio. We'll weigh you properly before we start the cardio too.
Click to expand...

Thanks Jude pushing me is gonna help me. I know it was hard an I felt like giving up. I hated u but thanks!
 
It'll get easier mate. :) don't worry we'll have you dropping the fat and improving in no time.

Edit:
Ok that's a lie, it won't get easier! Cardio will be less after a few weeks as your weights start going up and you'll get fitter so you won't be so shagged.
 
Last edited:
Right Kev, your BMR is 2,446 cals
Your daily calorie requirement is 3,363 cals

OK here's your diet, I've worked it out as best IO can if anyone else has any suggestions please give them!!!

Breakfast
4 eggs - however you want them
100g baked beans that's about 1/4 of a tin
4 slices of toast, wholemeal bread


Mid morning snack
2 bananas
100g bag of almonds not salted or roasted or anything like that


Pre workout
2 bananas


Post workout
Protein shake 2 scoops


Lunch
1 baked sweet potato
130g tuna
pint of semi skimmed milk


Afternoon snack
2 apples
100g bag of almonds


Dinner
2 chicken breasts
2 cups of salad it doesn't matter what just make sure it's green!!! lol ok some veggies are other colours but you know what I mean


Before bed
2 scoops protein shake
 
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SirKevinDeBENCH said:
Day 1
Breakfast. sandwich with chicken flavoured sandwich filler in wholemeal bread.

Workout
Squat 5x5 @ 40 kg

Overhead press 5x5 @ bar

Deadlift 1x5 @ 40 kg.

Post workout meal
sandwich with chicken flavoured sandwich filler in wholemeal bread.
Protein shake.
Click to expand...

Hey bro dbl check the lable on that chicken stuff. I am thinking its prolly crap. Best to get real meat, nothing processed. Go to the little shops that you all have there and get the real thing man. Way better for you and will help you out lots in this.
Good luck man!
 
zedhed said:
Hey bro dbl check the lable on that chicken stuff. I am thinking its prolly crap. Best to get real meat, nothing processed. Go to the little shops that you all have there and get the real thing man. Way better for you and will help you out lots in this.
Good luck man!
Click to expand...

Thanks for the advice guys I will do my best, but I must say cs, I am not sure if I have the space in my stomach for all that. But I will try
 
Sounds like by the time cs is finished with you you will be able to fit all that and more in you will need all the energy lol
 
dmk777 said:
Sounds like by the time cs is finished with you you will be able to fit all that and more in you will need all the energy lol
Click to expand...

sis by tha time I'm done with him he'll be 'arder than Tyson!!!! :devil:
 
Good to hear bro!
 
Day 2

breakfast 1

3 weatibix

Breakfast 2

Scrambled egg
X2 slices of whole meal bread.
1/4 tin of beans.

Egg mayonnaise role.

Lunch

1 banana
1/3 tin tuna
Baked potato
Protein shake
 
Last edited:
hey bro CS Ima gonna make a little bit of a change in here. If this is your diet or nearly, do the same changes for yourself.

Colstreamer said:
Right Kev, your BMR is 2,446 cals
Your daily calorie requirement is 3,363 cals

OK here's your diet, I've worked it out as best IO can if anyone else has any suggestions please give them!!!

Breakfast
5 egg whites, 3 whole eggs
1 cups oats


Mid morning snack
2 bananas
100g bag of almonds not salted or roasted or anything like that


Pre workout
2 bananas


Post workout
Protein shake 2 scoops
With 1 plain bagel


Lunch
1 baked sweet potato
130g tuna
pint of semi skimmed milk


Afternoon snack
2 apples
100g bag of almonds


Dinner
2 chicken breasts
2 cups of salad it doesn't matter what just make sure it's green!!! lol ok some veggies are other colours but you know what I mean


Before bed
2 scoops protein shake
Click to expand...
 
zedhed said:
hey bro CS Ima gonna make a little bit of a change in here. If this is your diet or nearly, do the same changes for yourself.
Click to expand...

Thanks for that Zed. I'll get on that.
 
Day3
Worm up
Squats
1x10 with bar
1x15 with bar

5x5 @ 42.5 kg

Bench press
5x5@ 90 kg too easy!

Row
5x5 @ 85 kg these were hard! I was short on time so had just 1 minit rest between sets
 
Here are my pics

Please be gentle. God I never realised I was so fat. That alone is now going to push me. I don't feel as fat as I look. Anyway I sure need to shift it an shift it quick. It feels imbarissing to show it but it's ok it won't be there for long.
 
Last edited:
Work hard on your diet, it's all about diet for you cuz, then cardio don't neglect it and the weights are least important for you at the moment IMO you're a strong mofo as it is you just need to drop some lard mate.
 
Kev looking good with the weights fella!!
Also bet you can't wait to see the finished result!
It's great motivation for us to put our before pics up then we know we have pressure to make good changes!!

Best of luck buddy!!
 
dmk777 said:
Kev looking good with the weights fella!!
Also bet you can't wait to see the finished result!
It's great motivation for us to put our before pics up then we know we have pressure to make good changes!!

Best of luck buddy!!
Click to expand...

Thanks,I can't wait to shift the fat. Cs got me training hard every day.
 
Day 4 breakfast

5 eggs only

Lunch.

Baked potato with cheese and beans
1 protein shake

Pre workout

Whole meal bread and carats

3000mg 1 table spoon of l-carnitine.

Day 4 work out

Row machine 15 mins

Bike 15 mins

5 min run inclined on the
Treadmill. (I got a cramp in my calf and had to stop. )

Post workout meal.

2 bananas tin of tuna with 1 slice of whole meal bread.

Protein shake with 2 servings before bed. But I put like half a bowl of crushed cornflakes in the shake. It makes it taste great.
But I am not sure if that was such a good thing to do.

Now can any tell me if it is ok to have cereal in the morning but replace the normal milk with protein shake? Surely that will be adding more fibre to my diet and extra grams of protein.

I have never had to eat so much food it's hard but I am sure it will help.
 
Last edited:
:)
 
Cs I think I should do more cardio after a few weeks around 1 hour 1/2 but not as intenced as what I am doing now, If I'm going to shift a large amount of fat in three months. like you say diet is most important. But Also can anyone advise me on using sauna suits whilst doing cardio. Does anyone know if they are any good and what sort of effects can it have on fat loss. Good or bad.
 
I'm not sure about using a sauna suit during cardio... I was under the impression they don't help burn body fat, they only help you lose water weight if you're trying to make weight for a sport/event. I could be wrong about that but I wouldn't use one since you'll get dehydrated more easily and I'm pretty sure dehydration can slow metabolism and inhibit fat loss.

You're lucky to have someone in person to keep ya on ur toes! I need to find a good training partner, but it's tough at a place like 24hr fitness lol. Good luck!
 
Colstreamer said:
Work hard on your diet, it's all about diet for you cuz, then cardio don't neglect it and the weights are least important for you at the moment IMO you're a strong mofo as it is you just need to drop some lard mate.
Click to expand...

Weight training is just as important here as the cardio, actually more important imo. You'll burn more calories throughout the day from intense weight training....although I would recommend something like a 4 day high volume split in your situation with one cardio session daily to start, a.m. fasted preferably. Diet is gonna be the determining factor here but definitely don't neglect your weight training
 
gymjunkie09 said:
Weight training is just as important here as the cardio, actually more important imo. You'll burn more calories throughout the day from intense weight training....although I would recommend something like a 4 day high volume split in your situation with one cardio session daily to start, a.m. fasted preferably. Diet is gonna be the determining factor here but definitely don't neglect your weight training
Click to expand...

I agree, which is why I've told him the only days he has to come in for on his days off are weight training days. We train at work and he works a shift pattern so can sometimes be off in the middle of the week. The reason I told him cardio was so important is so he doesn't neglect it. Tell him weights are more important and he'll slack off on cardio. Also the reason I got him to do sl5x5 is because his squat and deadlift technique need work and building them up slowly seems the best approach, on top of that he has shoulder issues, a serious lack of flexibility there so I thought working on his OHP, slowly building it up, might be a way to improve that.

AM fasted cardio isn't really an option for either of us, we work 12 hour shifts and travel for over 2 hours a day. We wouldn't get enough sleep if we got up earlier for cardio.

If you think a 4 day split would work better with cardio each day he can do that.
 
Last edited:
Day 5 breakfast

Chocolate Protein shake to replace milk with a bowl of cornflakes
X3 eggs

Lunch
Tin of tuna
Baked potato with beans and cheese.

Pre workout
1 tbl spoon l-carnitine

Day 5 Cardio.

Met con
Dipps unassisted x5
Crunches x10
Press ups x 10
Dumbbell swing ( kettle bell) x10.

Completed 3 circuits lasted 5:16sec
Man that was hard but I recovered quick from it.

5 reps 5 sets of pull-ups 40 kg assisted 1 set not assisted

Post workout

Protein shake

Whole grain bread with carrots.
 
Last edited:
SirKevinDeBENCH said:
Day 5 breakfast

Chocolate Protein shake to replace milk with a bowl of cornflakes I kniow you hate porridge but try making it then adding the protein powder for flavour?
X3 eggs

Lunch
Tin of tuna
Baked potato with beans and cheese. - really ought to try getting used to cottage cheese, chuck it on your spud and you barely even notice it.

Pre workout
1 tbl spoon l-carnitine

Day 5 Cardio.

Met con
Dipps unassisted x5
Crunches x10
Press ups x 10
Dumbbell swing ( kettle bell) x10.

Completed 3 circuits lasted 5:16sec
Man that was hard but I recovered quick from it.

5 reps 5 sets of pull-ups 40 kg assisted 1 set not assisted bloody good effort on the pull ups mate!!! K for that bro!!

Post workout

Protein shake

Whole grain bread with carrots.
Click to expand...


You did well at the metcon today bro, keep it up you'll be doing more of them!! I'm gonna do them as well cos I wouldn't get you to do something I aint prepared to do! :) and I HATE the bastards!
 
Yesterday day 6 workout

Cs I will never forget how you was going on when I was finding it hard to lift 90kg. But it was a great feeling to see your reaction yesterday. And for once if felt good when you called me names. Remember when you were lifting more weight than me in the bench, I did say it won't be for long.. And I would overtake you. I said give me until feb and look its feb. lol.

Day 6 workout

Try 1 rep max on bench press at 140kg ( could have done another 10 kilos on top but never had time.)

Work out
5x5 dipps 40 kgs assisted for warmup

Bench press 8x5 at 70 kg found it very easy but will increase the weight next time round.

Bench press incline 8x5 at 70 kilo

Flys 8x5 at 10kg to get use to it. Will increase the weight next time round.
 
johnnyrockit8665 said:
looking good big kev !
Click to expand...

I don't know how he does it, went away for 3 weeks, did nothing but eat and comes back STRONGER than when he left!!! I swear he's a genetic freak!
 
LOL you guys both totally rock! I swear your brothers by a differnt mother.
Kev CS has your back and he is doing right by you bro. You just keep listening to him and youll be golden.
Good luck bro and best regards.
 
NO NO NO on the sauna suit bro. Its only water weight and can really mess you up too. Forget it!
CS if you see him with one then its up to you to kick his ass!
 
zedhed said:
NO NO NO on the sauna suit bro. Its only water weight and can really mess you up too. Forget it!
CS if you see him with one then its up to you to kick his ass!
Click to expand...

Lol! That'll be a job and a half. I've told him this all already....
 
zedhed said:
NO NO NO on the sauna suit bro. Its only water weight and can really mess you up too. Forget it!
CS if you see him with one then its up to you to kick his ass!
Click to expand...
lol, good advice....sauna suits are mainly used by boxers and wrestlers who need to drop a weigth class, its just water bro and not worth putting your body through the stress, I used to used one of those things It's like torture lol
 
zedhed said:
LOL you guys both totally rock! I swear your brothers by a differnt mother.
Kev CS has your back and he is doing right by you bro. You just keep listening to him and youll be golden.
Good luck bro and best regards.
Click to expand...

Lol I love this brothers by a different mother !!
Agreed you guys have a great friendship you both work really well together I wish I had a training partner as passionate and hardworking!
 
JRSAC said:
What exactly is metcon? circuit training for time?
Click to expand...

It's short for Metabolic Conditioning. It's really intense circuit training with no rest between sets performed for as long as possible for a maximum of 10 minutes. :)
 
Yeah I saw Zed doing this and tbh it looks real hardcore! I was tired just watching!!
 
Hi guys I was only asking about that suit because I used one a few years ago but at the same time I was training hard and I was under the impression that it was doing the job at the time. Cs has told me many times not to use it. I have managed to do the training so far without it so I will scrap it for now.
 
Yeah best to do that bro. I remember that years back there were a bunch of related deaths here in the States with peeps using them. In order to get the actual fat to melt off you need to burn the max cals that you possibly can.
So the very best thing that we have is our diet. Diet is key to adding lean muscle mass and diet is key to getting rid of excess body fat.
Next is your WEIGHT workout. Load bearing workouts will burn more cals then just cardio alone cuz the caloric burn lasts for up to 12 hours. With cardio it stops as soon as your stop the cardio.
Next is HIT. HIT/HIIT is max effor for 10 mins. IDK of anyone that can go more then 10 mins with an all out effort.
Next is Long slow distance type training. Think marathon.
So for you, diet is pretty good.
Load bearing workout is good.
Add in Met Con training 3x/week and LSD training Sat and Sun.
 
zedhed said:
Yeah best to do that bro. I remember that years back there were a bunch of related deaths here in the States with peeps using them. In order to get the actual fat to melt off you need to burn the max cals that you possibly can.
So the very best thing that we have is our diet. Diet is key to adding lean muscle mass and diet is key to getting rid of excess body fat.
Next is your WEIGHT workout. Load bearing workouts will burn more cals then just cardio alone cuz the caloric burn lasts for up to 12 hours. With cardio it stops as soon as your stop the cardio.
Next is HIT. HIT/HIIT is max effor for 10 mins. IDK of anyone that can go more then 10 mins with an all out effort
Next is Long slow distance type training. Think marathon.
So for you, diet is pretty good.
Load bearingworkout is good.
Add in Met Con training 3x/week and LSD training Sat and Sun.
Click to expand...

Wow so those things can cost people there life's , that's pretty shocking. I think I will use mine as a water proof jacket when it rains. Lol.

The diet thing I am still finding it hard to eat even upto the 3000 cal daily
With the weights should I go heavy. Base on the one rep max what should my working weight percentage be. From my 1 rep max.
 
SirKevinDeBENCH said:
Wow so those things can cost people there life's , that's pretty shocking. I think I will use mine as a water proof jacket when it rains. Lol.

The diet thing I am still finding it hard to eat even upto the 3000 cal daily
With the weights should I go heavy. Base on the one rep max what should my working weight percentage be. From my 1 rep max.
Click to expand...

lol yea bro at least you can still use it for that, it wasn't a total waste!
 
SirKevinDeBENCH said:
Wow so those things can cost people there life's , that's pretty shocking. I think I will use mine as a water proof jacket when it rains. Lol.

The diet thing I am still finding it hard to eat even upto the 3000 cal daily
With the weights should I go heavy. Base on the one rep max what should my working weight percentage be. From my 1 rep max.
Click to expand...

I know you want to hear this from someone else mate but use 80-95% of your 1 rep max for strength training. Didn't you get the text I sent you yesterday? I just want you to put as much effort and passion into your OHP, barbell row, squats and deadlifts as you do into your bench.

:)
 
Last edited:
Yep fodamsure on that CS.
 
Day 10

man I feel stronger today. I think I should attempt a 1 rep max on the flat bench press of 150kg. Then we will see. Cs how do you feel about that. And before you start having a go at me about doing just bench. It's only to find what my 1 rep max is I will do the rest of the workout I am just curious to know how much strength I have gained in 2 months. Remember I was struggling at 90 kg and started at about 60 kg. You know for me at the time it was making me feel down. But now I feel great.
 
You wanna do a one rep max test on all your lifts? Read what I said above.
 
Kev, bro, LISTEN to CS man.
One rep max dont mean shit bro for where your at and what you want to accomplish!
Bro your wasting energy putting so much thought into your bench max. Fagedaboutit!!
Focus on the entire workouts that CS has you on and focus on your diet bro. You will do just fine.
Besides then you gonna look killa and not just have a strong bench and look crappy.
Good luck bro you will do fine as long as you listen to CS.
 
zedhed said:
Kev, bro, LISTEN to CS man.
One rep max dont mean shit bro for where your at and what you want to accomplish!
Bro your wasting energy putting so much thought into your bench max. Fagedaboutit!!
Focus on the entire workouts that CS has you on and focus on your diet bro. You will do just fine.
Besides then you gonna look killa and not just have a strong bench and look crappy.
Good luck bro you will do fine as long as you listen to CS.
Click to expand...

thanks zed but I was only attempting the one rep max to find what my Working weight should be.
 
Damn Kev! You back posting! Good effort cuz. :) good seeing you in the gym today too, can see that weight loss :D

Keep doing what you're doing and keep posting up. Tell everyone what your workout today was like!


Defeat is the stepping stone to victory.
 
Day 21
I have not lifted weights for over a week now because I managed to injour my back and chest so I have not been doing any weight training. I have been doing cardio, also my body weight is down to 128.5kg from 134kg. This could be down to anything.

Day 21 workout
Warm up
10x bench press 80kg
Sitting Overhead press 15 x35 kg

Bench press 8sets x 5reps 110kg.
Lifting Body) row 8x 10 using body weight.
Biceps curls 8x 10 20kg.
 
Nice one Kev mate you have no idea how pleased I am to see you back training and posting up in here! Keep it up!!!


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Kev in your next workout do this
Squat
Flat bench press
Those bodyweight rows you like
OHP
Use a weight you can do 4-8 reps with and just keep going round them in a circuit until you've done 30 reps on each.

THEN:- take 30 second rest and do 1 minutes non stop burpees. As many as you can. Take 1 minute rest and do as many bodyweight squats as you can for 1 minute.

Rest 2 minutes then
Upright row
Deadlift
Drag curl
Lunges

Again, go round these in sets of 4-8 reps until you've done 30 reps each.

This should take you about an hour and ought to keep strength up and speed up your fat loss. Well done on 5.5kg so far! Keep up with the diet!

I'm impressed you've stuck to your diet and done the cardio you said you did, that'll be why you've lost weight. Just keep going like this, use the gym when you're at work, and do your cardio when you're off. I think that's the best plan for you and your 7,3,7,4 work schedule.

See ya bro!


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Hey Kev looking good bro.
I reread my last post to you bro. That sounded kinda like bitchin you out and I didnt mean for it to sound that way. Apologies on that bro.
If you just cant get past the one rep max please be very very warmed up to do it. Thats why I am so against them. They really dont tell you much and the potential for injury is huge.
Looks like CS has you sorted out very well bro. I really dont think you will go wrong with him in this with you.
Best of luck and regards bro.
 
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