A New Start

Ok, its been a while since I’ve found the need or the required mental effort to keep tabs on what i’m doing.  So i’ve been busy in the gym and putting in some of the best training for years.

In short i’ve moved from a cuddly and warm 115kg with 98mm to a fighting 107kg with 65mm.  I’ll put it together over the next few days to exactly what i’ve been at.  Simply its worked and for simple reasons – i watched my fuel intake and trained to a definite plan. I’ve managed all my tweaks and aches and its full steam ahead.

Week 5

This was an interesting week for me.  It was time to edge my cardio up a little and do 4 good gym sessions.  IP has changed the programmes this week so the fun would start.

Monday

AM

Rower

10×300m @ 45sec rest – all sub 57 sec

NB – Was feeling weak

PM

Strength

Strength session was not a nice place.   I was  by now feeling really unwell.  I went home “emptied the tank” and slept for 13hrs – diet central

• W/U and mobilty work
• Box Squats - 2×8 @ 6okg      5×5 @120kg
• Single Leg Deadlift - 4×8 @ 35kg
• DB Sit Up - 3×20@ 15kg
• Bench Press  - 2×8  @ 60kg      2×5@95kg  3 x5@100kg
  
• Inverted Row- 5×10 @BW Easy Needs Weight
  
• Bicep Curl -  4×12@25kg

Static Stretch

Tuesday

Repetition Day

Wednesday

10km row @ 38.54 – slow and steady

Thursday

AM Row

10×300m all sub 57 secs

Strength Block

Friday

AM

Basketball 45 mins

Row 5×300m (all sub 54secs) even pulled out a 50secs run to test the pipes

PM

Repition

So apart from a sick day with plenty of sleep it was a good week of training.

So offical weight in on Friday

Weight 109.6kg

Skinfold 84mm

So i’m getting closer to my fighting weight and my skinfold is looking healthier but needs a little more attention.  It will be  a diet blow out weekend due to birthday celebrations so next week is going to be tough

Week 4

So I’ve reached the point where doing anything out of moderation could tip me over the training edge.  the last thing I need now is any sort of injury to curtail training

Monday

AM

Rower

10×300m @ 45sec rest – all sub 57 sec

PM

Strength

• W/U and mobilty work
• Box Squats - 2×8 @ 6okg      5×5 @120kg
• Single Leg Deadlift - 4×8 @ 35kg
• DB Sit Up - 3×20@ 15kg
• Bench Press  - 2×8  @ 60kg      2×5@95kg  3 x5@100kg
  
• Inverted Row- 5×10 @BW Easy Needs Weight
  
• Bicep Curl -  4×12@25kg

Static Stretch

Tuesday

Repetition

• Straight Bar Deadlift  2×8 @ 60kg – 5×5 @ 100kg
• Reverse Hypers 5×10 @60kg
• Fitter Bridging 3×60secs
• Chin Ups (W) 2×5 BW  5×5 @20
• Military Press 5×10 @ 60kg
• Plate Rotations 3×10@15kg
• Lying Tricep Extensions 4×12 @15kg

Static Stretch

Wednesday

30 min walk & 30 min run

Thursday

Cycled work circuit (35km)

Strength

• W/U & Mobility Work
• Straight  Bar Deadlift – 1×12@60kg  1×12@80kg  – 1×10@100kg 3×10@120kg 1×10@130kg
• Plate Shifting – 4×5kg, 4×2.5kg
• Tricep Ext- 5×10@30kg
• Inverted Row – 5×15
• Shrugs – 5×10@ 60kg (Trap Bar)
• Back Ext -  BW

Friday

AM

Legs Tired no row

PM

Repition

• W/U & Mobility Work
• Safety Bar Squat – 2×12@60kg  – 5×10@80kg
• Plate Shifting – 3×x5kg  3×2.5kg
• Dips- 4×12  1×10
• Inverted Row – 5×12 BW
• Shrugs – 5×10@ 30kg
• Back Ext -  BW

So a great week of training done.

This weeks stats

Weight 110.6kg

Skinfold 88mm

So reasonably happy but felt a little burnt out and cardio sessions seemed a long way away from something I wanted to do.  The weight is continuing to fall and i’m getting physically stronger – just need to keep the balance next week,

Week 3

The end to week 2 had me a little interested in climbing on the scales to see how I had done.  So I had managed to bring my weight up to 113.8kg and skinfold of 98mm.  This was not the plan but being honest my diet was a little loose and needed to be sorted.

With this in mind I put my shoulder to the wheel this week and meant business from Monday

Monday

AM

Cycled to Work and Gym 40km round trip

PM

Strength

• W/U and mobilty work
• Box Squats - 2×8 @ 6okg      5×5 @100kg
• Single Leg Deadlift - 4×8 @ 35kg
• DB Sit Up - 3×20@ 12kg
• Bench Press  - 2×8  @ 60kg      3×5 @ 90kg 2×5 @95kg
  
• Inverted Row- 5×10 @BW
• Bicep Curl -  2×12 @22.5kg 2×12@25kg

Static Stretch

Tuesday

Repetition

• Straight Bar Deadlift  2×8 @ 60kg – 5×5 @ 100kg
• Reverse Hypers 5×10 @60kg
• Fitter Bridging 3×60secs
• Chin Ups (W) 2×5 BW  5×5 @20
• Military Press 5×10 @ 50kg
• Plate Rotations 3×10@15kg
• Lying Tricep Extensions 4×12 @15kg

Static Stretch

Wednesday

10km Row @ 1:58 pace

Thursday

Strength

• W/U & Mobility Work
• Straight  Bar Deadlift – 2×12@60kg  – 5×10@100kg
• Plate Shifting – 2×10kg, 2×5kg, 2×2.5kg, 2×1.25kg
• Tricep Ext- 5×10@30kg
• Inverted Row – 5×15
• Shrugs – 5×10@ 32.5kg
• Back Ext -  BW

Friday

AM

Rowing 10×500m @ <1.45 pace

PM

Repition

• W/U & Mobility Work
• Safety Bar Squat – 2×12@60kg  – 5×10@80kg
• Plate Shifting – 3×x5kg  3×2.5kg
• Dips- 4×12  1×10
• Inverted Row – 5×12 BW
• Shrugs – 5×10@ 30kg
• Back Ext -  BW

So a great week of training done.

This weeks stats

Weight 111.8kg

Skinfold 90mm

More good diet and hard work to come – I have my little bro to give me a help now

Week 2

So have made it through a nicely relaxing weekend it was time to start all over again. On Sunday I put in a nice 1hr walk to get the calories moving in the right direction again.

Monday

AM

This week I am cycling. So the total round trip is approx 40km through the day. This gives me a good low intensity cardio workout.  I will regulate this so not to loose to much weight quickly

PM

Strength

• W/U and mobilty work
• Box Squats - 2×8 @ 6okg      5×5 @100kg
• Single Leg Deadlift - 4×8 @ 35kg
• DB Sit Up - 3×20@ 15kg
• Bench Press  - 2×8  @ 60kg      5×5 @ 90kg
• Inverted Row- 5×10 @BW
• Bicep Curl -  4×12 @22.5kg

Static Stretch

Tuesday

40km cycle through the day

Repetition

• W/U & Mobility Work
• Pull Ups – 5×8 @ BW
• Roman Chair Abs – 3 x20
• Dips- 8×8 @BW
• Medicine Ball rotations 3 x 20
• Military Press 8×8@50kg

Static Stretch

The body is feeling drained today so going to bring my four wheeled mechanical device tomorrow and simply enjoy my cardio session of fun tomorrow !

Wednesday

An easy trot out today

8km on the rower at 1:56.7 pace – I had some company so it all glided by

Week 1

So i’ve been getting the groove back into my training this week so my updates have been no existent.

So i’m going to try and update on the whole week now

Monday

AM

Rowing – 10×300m (9:37.7) 60secs rest

PM

Strength

• W/U and mobilty work
• Box Squats - 2×8 @ 6okg      5×5 @80kg
• Single Leg Deadlift - 4×8 @ 18kg
• DB Sit Up - 3×20@ 12kg
• Bench Press  - 2×8  @ 60kg      5×5 @ 90kg
• Inverted Row- 5×10 @BW
• Bicep Curl -  4×12 @22.5kg

Static Stretch

Tuesday

Repetition

• W/U & Mobility Work
• Trap Bar Deadlift – 2×12@60kg  – 5×10@100kg
• Plate Shifting – 2×10kg, 2×5kg, 2×2.5kg, 2×1.25kg
• Tricep Ext- 5×10@30kg
• Inverted Row – 5×15
• Shrugs – 5×10@ 32.5kg
• Back Ext -  BW

Static Stretch

Wednesday

7.5km Row @ 1:58 pace

10min cycle @ 100rpm Level 5

Thursday

Strength

W/U & mobility Work

• Straight Bar Deadlift  2×8 @ 60kg – 5×5 @ 100kg
• Reverse Hypers 5×10 @40kg
• Fitter Bridging 3×60secs
• Chin Ups (W) 2×5 BW  4,3,4,3,3 @20
• Military Press 5×10 @ 50kg
• Plate Rotations 3×10@10kg
• Lying Tricep Extensions 4×12 @15kg

Static Stretch

Friday

AM

Rowing 10×500m @ <1.45 pace

PM

Repition

• W/U & Mobility Work
• Trap Bar Deadlift – 2×12@60kg  – 5×10@100kg
• Plate Shifting – 3×2.5kg
• Dips- 5×8
• Barbell Row – 5×15@50kg
• Shrugs – 5×10@ 27.5kg
• Back Ext -  BW

To keep tabs on how I progress we check my weight and skinfold prior to training on Friday.  We are going to check this every week to see how my body is reacting to the training.

Weight 111.5kg

Skinfold 95mm

Day 1

So over a bit of virtual chat last night I have taken on a challenge.  A friend of mine KF has decided we should increase muscle mass and reduce body fat by 1st Dec.  I have not put my plan totally together just yet but I am thinking it wil be a combination of strength, conditioning and repition circuits with a nice chunk of cardio thrown in

So in this vain I got the ball rolling this morning

Simple 10 x 300m (60 Secs rest)

Total Time 9:37.7  – all intervals under 58 seconds

PM

Strength Circuit

• Warm Up and mobility work
• Box Squats 2×8 @ 60kg  5×5 @ 80kg
• Single Leg Deadlift 12kg 12kg 16kg
• Dumb Bell Sit Up 12kg x 3 x 20
• Bench Press 60kgx2×8 90kg5×5
• Inverted Rows BW – 3×10
• DB Curls 22.5kg 3×8

This is a good start but a long way to go !!!!

A New Week Dawns

After the expected bumpy start last week I am chomping for a bit of structure this week.

So i’m going to be a good gym rat and head in for some healthy rowing intervals in the morning.  i am happy that a nice few 300’s with 60 secs break will suffice. I’m going to start early on the emptyish stomach.  Might even drag a poor unfortunate friend of mine along….

The Longest, Short session

So I found my way into the gym yesterday with KF for a reintroduction session.  We did a chest and biceps session and woke this fine day a little tender but to be expected.

So wanting to keep the pain flowing I headed in for a little bit of cardio fun

Todays session

Row 4 x 600m / 60 sec rest

Pace : 1:44.4  – 1:43.9  – 1:43.6 1:42.8  = 8:17.8

Circuit training

KB Swings x 10 – KB Rows x 10 e/s – KB Press x 5 e/s    – 15mins 12 sets

Row 5 x500m / 45 secs rest

Pace: 1:45.2 – 1:45.3 – 1:44.7 – 1:44.9 – 1:43.8

Circuit

Reverse Lunge x 5 e/s – Pull Up x 3 – Press Up  x 10  – 10 mins 8 sets

At this stage I knew it was time to pull the plug on this one, need to keep the joints moving all week !

Where have I been

Ok, so i’ve been MIA for a nice long number of weeks but with good cause. I got married on 1st Aug and then toddled off to Oz for a month. So just back after little to no training but plenty of eating for the month.

So enthusiasm is high but need to put a bit of direction on the show