2 Week Transformation?!

Molly

Probably best to see if you can get a hold of Will then

Hanley

I think I'mma stay off FB tomorrow for the craic. Not going on it again til Friday.

Hanley

4 hours sleep and a scratchy throat... Dear Mr. Immune System, please hang in here. Love, Hanley.

the drifter

Hanley wrote: »

I think I'mma stay off FB tomorrow for the craic. Not going on it again til Friday.

Hanley wrote: »

4 hours sleep and a scratchy throat... Dear Mr. Immune System, please hang in here. Love, Hanley.

your losing the plot

Hanley

the drifter wrote: »

your losing the plot

Blame it on the excess caffeine and low carbs... I'm gonna try sleep again for a few hours now :mad:

Hanley

Thursday 30th September 2010

TRAINING
Foam Roll - Legs and Upper Back

Hip Mobility - 4 movements

Beltless Squat:
60kg 2x5
100kg x3
130kg x2
150kg x1
170kg x1
187.5kg x1
157.5kg 2x3
137.5kg 2x5

Chest Supported Row:
plate 67 x12
plate 90 5x12

CS Dumbbell Raises:
10kg 'bells 5x10

Diesel Crew Shoulder Warm Up:
7kg 'bells x3 per position

DC Curls:
up to plate 57 x11-8-5rp

One Arm Machine Preacher Curls (@ door):
plate 15 x12-8-6rp

Quad and hip stretches

CARDIO
2 hours of assembling and moving sven's finest. I've had more to do with Ikea in 5 days than I have 5 years.

DIET
Meal 1 - special k and chicken fillet
Meal 2 - chicken tikka wrap w/ red cabbage and mixed salad
Grande Americano
3 Hydroxycut
4 BCAA tabs
Meal 3 - 2 scoops of whey, 30g vitargo
Meal 4 - Steak, small bit of mash and turnip
3 Hydroxycut
Meal 5 - Chicken fillet, small bit of rice and curry sauce
Meal 6 - 1 scoop of whey

Total: 2,000kcals - 222g protein, 150g carbs, 57g fat

Not a great day really. Training was good, eating not so much. Cardio got dropped in favour of making sh!t so I'd be nice and rest for tomorrow.

Hanley

TRAINING
Deadlifts (beltless):
60kg 2x5
90kg x2
120kg x1
150kg x1
190kg x1
220kg 2x0 - srsly

Speed Deadlifts:
180kg 3x3

Clean Pulls:
155kg 3x5

SLDL:
165kg x5

Lots of arm work to make me feel better

CARDIO
30 minutes crosstrainer
30 minutes incline treadmill walk
20 minutes bike

DIET
Meal 1 - special k and chicken fillet
Meal 2 - chicken fillet and 2 slices of toast
Meal 3 - oats, 1 scoop of whey, 1 dessert spoon of PB
3 Hydroxycut
1 Americano
8 BCAA tabs (during training)
Meal 4 - 2 scoops of whey, 30g vitargo
Meal 5 - 1 and 1/2 chicken fillet and rice
3 Hyrdoxycut
Meal 6 - 1 scoop of whey, 1 dessert spoon of PB

Total: 2,075kcals - 220g protein, 160g carbs, 60g fat

I wish I was joking about the deadlifts.

metamorphosis

This log is awesome.

You should stay at it longer. The derangedness is very appeasing

Hanley

ULstudent wrote: »

This log is awesome.

You should stay at it longer. The derangedness is very appeasing

Lolz thanks.... I might keep it going for another two weeks after Sunday depending on how I'm feeling. I like the way it's more of a record of what's atually happened than my regular log. Which jus has mindless ramblings!!

I've to go to deathlift deadlift now. REALLY not interested in it. Ugh.

Hanley

I'll upload with measurements and sh!t tomorrow... but may I just say... BOOM



That's the end product of the two weeks. I'm gonna train as normal tomorrow afternoon, then I'm going out and partying tomorrow night, and gonna have some chocolate and pizza on Sunday.

ragg

1. post one of your fat pics side by side

2. put up a website selling a program
3. ????
4. Profit.

Congrats, great dedication and I did enjoy reading your decent into mental illness :pac:

cmyk

Good work man, and yep it made for good reading.

Hanley

ragg wrote: »

1. post one of your fat pics side by side

I went from fat to fab in two short weeks!!!

2. put up a website selling a program

Gimme ideas... something about innovative. Can't be anything hard work, consistency or the basics, cos that's not sexy!!

3. ????

I'm thinking, day time TV?

4. Profit.

Win.

Congrats, great dedication and I did enjoy reading your decent into mental illness :pac:

Cheers dude. Really happy with how it came out. Not too happy with my overall condition, but the two weeks went well and were a good start to it anyway!

G86

Well done

(/waves white flag:pac:)

d'Oracle

Good work.

THE HANLEYCORE PARADIGM.

holdfast

Great dedication, just show all its takes is to be committed (wish i could be:mad::mad:)

gymfreak

impressive!!

Hanley

G86 wrote: »

Well done

(/waves white flag:pac:)

Thanks!

Wasn't there some comment about knowing how to get lean yesterday :D:D

d'Oracle wrote: »

Good work.

THE HANLEYCORE PARADIGM.

Gotta think of something more catchy... Hanley's Hectic Hormonal Hoodwinking - confusion your body into submission!!

holdfast wrote: »

Great dedication, just show all its takes is to be committed (wish i could be:mad::mad:)

Thanks dude(tte?). Definitely a two weeks well spent. Was tough going but worth it. Looking forward to a few drinks tonight and some Pizza tomorrow

gymfreak wrote: »

impressive!!

Thank ya!

G86

Hanley wrote: »

Thanks!

Wasn't there some comment about knowing how to get lean yesterday :D:D

Haha aye, but I stand by it! I didn't say you didn't, I just said you weren't the only one;)

Enjoy your post famine feast!!!

itsallaboutheL

Dude it's time to eat again!!

This is how it should look.

Before




Pizza + Milk =


After



Success...... :P LOL

dartstothesea

More similar pose/lighting in comparison pics would've been even better but that's all class nonetheless. Well done. Sometime soon I hope to be doing this BISHDI.

Hanley

dartstothesea wrote: »

More similar pose/lighting in comparison pics would've been even better but that's all class nonetheless. Well done. Sometime soon I hope to be doing this BISHDI.

Cheers pal. There's a week 1 photo a few pages back.

Couldn't get one in the same condition cos my bedroom's been gutted and i've no light nowhere to stick my laptop!!

Consider this the mid point.

Hanley

Saturday 2nd October 2010

TRAINING:
Smolov Press - Week 3, Day 3:
75kg 5x5, then push presses to finish 7x5

Gunzz 'n' sh!t

CARDIO:
2 hours of walking around town

DIET:
Hahahahahahahahahaha!!

EXTRA:
-9pm: prebooze
-11pm: Flannery's

Sunday 3rd October 2010

-12.30am: Coppers
-2am: Walk
-2.01am to 4am: Black spot, I went walking... there was some throwing up [a quick alcohol cut] and an incident involving some undercover members of the nation's finiest
-4.01am: Found people
-7.30am: Wake up in random house
-1.30pm: Wake up at home, begin 48 hour hangover
-3.30pm: Drunk wallpaper stripping

Hanley

Monday 4th October 2010

TRAINING:
Smolov Press - Week 3, Day 4:
50kg x3
60kg x2
70kg x1
82.5kg 4x3

Double Overhand Barbell Holds (thicker bar):
80kg x10 count
110kg x10 count
140kg x10 count
152kg x30 count - WOOT!
142kg x30 count
132kg x30 count

Hook Grip Holds:
80kg x15 count
90kg x15 count
100kg x15 count
112kg x15 count

Strict BB Curls (w/ back againt wall):
42kg x12-8-6rp

Concentration Curls:
15kg 'bells 3x12

Seated Dumbbell Powercleans:
15kg 'bells 3x6

CARDIO:
Tabata intervals on bike - 2.37km
10 minutes Crosstrainer
10 minutes incline treadmill walk

DIET:
Meal 1 – Special k and PB
3 Hydroxycut
1 Americano
Meal 2 – 1 scoop of whey, 1 wholegrain scone
Meal 3 – Chicken wrap w/ bacon and cheese
1 Americano
Meal 4 – 1 scoop of whey, 30g oats
3 Hydroxycut
8 BCAA tabs
Meal 5 – 2 scoops of whey, 30g vitargo
Meal 6 – Beef, potato, veg

Total: 2,150kcals - 205g protein, 142g carbs, 81g fat

Hanley

Alright so I'm gonna keep this log as an ongoing thing... I dunno how much longer I'll push this for but I'll be tracking it all here. I'm thinking I'll go right thru October. I dunno how necessary it's gonna be tbh cos I reckon another 2 weeks will see me where I want to be.

Either way, if I make it to where I want to be sooner, or if I don't, this ends at Halloween.

Hail 2 Da Chimp

Great work Hanley, massive improvment!

dartstothesea

Glad to hear you're continuing it, exact same sort of diet I presume or will work made things more difficult?

DamienH

Inspirational stuff Hanley, fair play!

Hanley

Hail 2 Da Chimp wrote: »

Great work Hanley, massive improvment!

dartstothesea wrote: »

Glad to hear you're continuing it, exact same sort of diet I presume or will work made things more difficult?

DamienH wrote: »

Inspirational stuff Hanley, fair play!

Cheers guys.... Expect to see even bigger changes next week. I was talking to Drifter earlier and was saying I'm pretty much at that stage where you start to notice differences daily. Anyone who's done similar will know what I mean.

And darts, I'm gonna keep the diet pretty much the exact same. Yesterdays and todays were in work like. It may change when I'm out of the office, but I'll work around it.

I'll have to drop the volume of cardio tho because I won't have time. I'll probably do some higher intensity stuff at the start to compensate 2x per week followed by steady state and 2x steady state only sessions as well.

G86

You didn't go for the immense feed up you were talking about did ya? I was wondering about that, didn't really see the point in it - was thinking it'd be a shame to ruin your efforts the past 2 weeks like. Fair play on keeping it up!