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My training and diet log.

My dentist is and Indian guy but he has a cute Russina female assistant. Her and I get along very well...
 
Colstreamer said:
Ahhh, I love my dentist, she just wrote me a script for codeine! (and she is hella pretty) :)

No more unbearable pain and I'm definitely getting a good night's sleep tonight!

Result!
Click to expand...

That is good to hear bro! Hopefully you can get back in there and tear it up!

You guys are lucky my Dentist and her assistant are both men hating bull dykes. lol I know this cause they put me through hell every time I go.
 
What a coincidence! My dentist's assistant is a pretty young Russian girl too! Lol!
 
Right I've got myself all my drugs and an appointment for next week. As codeine can make you drowsy I can't see myself pushing anything heavy over my head. I can however eat again! This past weekend I must've had 2,000 cals if I was lucky!

Got to go see the doctor about my foot on Wednesday hopefully she'll refer me to the physiotherapist.
 
Good luck on the foot bro.
And what does your Mrs, Dr look like?
Hot I hope!
 
zedhed said:
Good luck on the foot bro.
And what does your Mrs, Dr look like?
Hot I hope!
Click to expand...

Thanks bro!
Lol! She's ok, doesn't hold a candle to my dentist though! :D
 
I meant to say thanks for the support last night but was too drowsy thanks to the codeine!
 
just got back from the doctor's. As suspected it's my arch collapsing, the plantar fascia is weakening and needs supprt and strengthening. She told me I'd done the right thing putting inserts in my shoes and called my putting rolled up tissue paper under one insert for extra support "ingenious"

I'm not to go barefoot for a while

I'm not to lift anything heavier than my bodyweight for a while

I'm not to run, jump or kick anything to hard (semi contact sparring ok) for a while

So I can't do any weight training with my legs, no running and my kickboxing is going to be restricted but I will still do it although I'll have to cut out the boxing as there is too much running and jumping involved in the clesses. I'm gonna need some creative ideas for cardio as my theory is that by losing weight I'll speed up recuperation time by reducing the amount of weight my feet are carrying around all day.

Here's the plan:
Workout A:
Weighted dips 5x5 - start with +20kg
Flat bench 5x5 Start with 75 kg
Incline bench 1x5 - alternate each time I go to gym. so firstly like this then 5x5 Incline 1x5 Flat. Start with 70kg.
Seated overhead press 5x5 Really wanna work on form for these. start with 35kg
Leg raises 3x8+ 1 each week

Workout B:
Weighted Pull ups 5x5 - start with no weight
Weighted chin ups 3x5 - start with no weight alternate each week, so week 1 like this week 2 start with chins @ 5x5 and pulls ups @3x5
"Fat Pussie Row" unweighted 5x5 :)
Leg raises 3x8+

Warm up for weights will be 3x3 min rounds on heavy bag plus warm up sets.

Cardio will be same as before but on stationary bike, rowing machine or punchbag.
5 mins warm up,
1 min max effort,
5 mins moderate to easy
1 min rest - repeat 4 times.

I'm gonna do cardio on tuesdays and thursdays and the lifting mon, wed, fri alternating A,B,A one week, B,A,B the next. I plan to increase weight by 2.5 kg on weighted BW exercises and barbell exercises each time I go to the gym, leg raises and "Fat pussie Row" I'm gonna incease by 1 rep each week (so by week 12 I'll be on 3x19 & 5x16)

What do you think? any suggestions?
 
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Dam CS thats shit news bro.
That excersize is an inverted row or a Fat Pussie Row...LOL!!!
Love ya bro!
 
zedhed said:
Dam CS thats shit news bro.
That excersize is an inverted row or a Fat Pussie Row...LOL!!!
Love ya bro!
Click to expand...

^^^ Thanks for that bro, duly noted and changed! ;)

other than that it's a fairly OK plan isn't it?

and yeah, completely shit news! No kickboxing tournament for me!
 
Yeah I think it look ok bro. Its just dang tuff having to leave your legs out of it. But you have to do what you have to do man. I can and do certianly appreciate that.
 
Tell me about it bro. Just as I was starting the 5x5 too. And I'd just made PRs in squat and deads!
 
Thanks Johnny, I'll be starting that bad boy Monday when I'm off the codeine, my doc has referred me to a podiatrist so with a bit o' luck I should be gtg before much longer. :)

I'm going to do some cardio on the bag today, can't resist and I haven't taken any codeine yet today so I should be OK. The pain has subsided to a dull throbbing which I can handle.
 
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Just finished in the gym.
5 min warm up on the bag, easy pace slowly building up to harder pace.

1 min max effort
5 mins moderate to easy
1 min rest - repeated 4 times

33 mins total work and I'm completely shagged! Blowing out my hoop!
Good stuff! :)
Still ain't had any codeine today!
 
WTF blowing out your hoop. Bro thats either nasty or some super sex move.....so which is it? You tell us!
 
Lol, Blowing out your hoop, blowing out your ass, hanging out your ass, all basically mean you're physically exhausted!
 
Damn CS those are some pretty cool vids. I have been thinking about starting to take some Mauy Thai classes now that my leg is 100%.

How long have you been Kick Boxing CS? and how is that foot doing??
 
Thanks for having a look Johnny :)
Muay Thai is a great sport. I did some when I was in Thailand. Been kickboxing about 17 years now although Ive had plenty injuries in recent years.
The foot is feeling better thanks to inserts in my shoes and some exercises I've been given to do. Won't be able to go back to heavy weights with my legs till I get the OK from the podiatrist.
 
Now thats some brutal cardio.

Yeah if I had it to do over again I would def do the MT. So much more practical for real life application.
 
zedhed said:
Now thats some brutal cardio.

Yeah if I had it to do over again I would def do the MT. So much more practical for real life application.
Click to expand...

agreed, although I'd add in some boxing as well... But then I think boxing should be added to pretty much everything! lol!
 
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Good lord buddy that's some killa cardio with the bag , I know how hard it is to keep that up but to see you beat that bag for that long is awesome. Was there someone's face on there matey! Haha
 
zedhed said:
Now thats some brutal cardio.

Yeah if I had it to do over again I would def do the MT. So much more practical for real life application.
Click to expand...

What did you do bro? I'm assuming kickboxing of some kind..?
 
dmk777 said:
Good lord buddy that's some killa cardio with the bag , I know how hard it is to keep that up but to see you beat that bag for that long is awesome. Was there someone's face on there matey! Haha
Click to expand...

Lol! Thanks Donna, nope no one's face. :)

The clip is only 35 secs but I did it the full minute. Honest! I'm doing it southpaw as well so not my usual stance. Can't wait till I can do that non stop full power for 2 mins! I might not be fighting this feb but I'll certainly be ready for the next one and after that the British champs! :D and then I think it's the world champs in France this year!
 
First day of my upper body only programme.

WU
8 mins on punch bag easy pace.

Dips
5x5 @ BW + 20kg - last rep was a b****rd so I'll keep the weight the same next time.

Flat bench
1x10 @ bar
1x8 @ 40kg
1x5 @ 70kg
5x5 @ 75kg

Incline bench
1x5 @ 70kg - both this and the flat bench were too light so I think I'll upp them by 5kg next week. I thought I'd lose more strength after not being able to eat or train properly for about a week but apparently not. :)

Seated OHP
1x10 @ bar
1x8 @ 30kg
5x5 @ 35kg - these were light but I want it that way so I can concentrate on form. Besides, my anterior delts are getting plenty of work from the incline benching.

Leg raises
3x8 - front
2x8 - Took care to do these with best possible form but my right lateral raise clicks a bit at the hip.

Went well, seriously nice pump in my triceps. Missing deadlifts but I got an appointment with the podiatrist set so maybe I'll be able to get back to the SL 5x5 before too long!
 
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So today I had 2323 cals.
Carbs: 52% 301g
Fats: 26% 66g
Protein: 22% 129g

Ok I didn't get enough protein so I'm gonna go have a glass of milk. I'm out of protein powder you see, so it was my post WO shake that was missing.
 
Colstreamer said:
Lol! Thanks Donna, nope no one's face. :)

The clip is only 35 secs but I did it the full minute. Honest! I'm doing it southpaw as well so not my usual stance. Can't wait till I can do that non stop full power for 2 mins! I might not be fighting this feb but I'll certainly be ready for the next one and after that the British champs! :D and then I think it's the world champs in France this year!
Click to expand...

Wow that's great fella! U should be so proud to go from what you wre saying to championships , let me know when you do I'll be routin for ya!
I miss my bag I don't have room for one now in my new place and my gym doesn't have one.
 
dmk777 said:
Wow that's great fella! U should be so proud to go from what you wre saying to championships , let me know when you do I'll be routin for ya!
I miss my bag I don't have room for one now in my new place and my gym doesn't have one.
Click to expand...

Thanks Donna, I got no illusions of winning! Lol! But I just love to compete. :)

I'm thinking of buying a bag for the gym, one I can kick!

I'll post vids of the fight when I go :D
I got a couple of rounds from one last year on my YouTube channel somewhere, I was far too unfit then, I won't make that mistake again!
 
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Right, updated diet for today!
Total cals 2,560 cals
Carbs: 51% 327g
Fats: 27% 78g
Protein: 21% 140g - bit better...
 
AAP's recommended (for me) cardio for today! On the bag again but this time I got 'em to let me put up the old bag, yep, the one I broke! Lol! It's held together with shed loads of tape

The formula is
5 mins WU
1 min max effort
5 mins easy-moderate
1 min rest - repeat.

I only managed to go round 3 times today as kicking seriously takes it out of me! I did 80% kicks, only using my hands to keep myself moving when I got too tired. I am proper cream crackered! (cream crackered = knackered)

I did some PNF stretching for my quads after. Needed that I find it hard to get a good, deep stretch for my entire quads on my own.

Front Leg raises 3x8
Side leg raises 2x8 each side

I weighed myself when I was done and came in at 108kg!!! That's 5kg less than I weighed at the beginning of January!!! Reduced cals and extra cardio doing the job alright! Yeah ok I usually weigh myself before I train so some of that will be the water I sweated out. Keep this up and maybe I'll have a 6-pack by the end of march...
 
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Diet for today
2,515 cals total
Carbs: 46% 273g
Fats: 29% 77g
Protein: 25% 146g

Went a little over my max calorie intake today. Protein still a little low, have to get myself a tub of protein powder tomorrow...
 
Upper body split B
WU
5 mins on heavy bag, punching only!

Pull ups
5x5 - unweighted

Chin ups
3x5 - unweighted

Fat pussy row
5x5

Bit disappointed with that. The last reps of my pull ups were a struggle, I font get it. I'm lighter but finding these harder? Oh well just gotta keep attacking it I suppose.
 
Colstreamer said:
Upper body split B
WU
5 mins on heavy bag, punching only!

Pull ups
5x5 - unweighted

Chin ups
3x5 - unweighted

Fat pussy row
5x5

Bit disappointed with that. The last reps of my pull ups were a struggle, I font get it. I'm lighter but finding these harder? Oh well just gotta keep attacking it I suppose.
Click to expand...

LMAO fat pussy row that fuckin helarious!

Looks like your holding it down. So what is an update on that foot bro is it getting any better?

Oh and the countdown has begun better get in your favorite cheat meal while you still can!!!!:evil:
 
Thanks for asking bro.
I'm wearing only trainers with inserts at the mo, got an appointment with the podiatrist on the 9th of feb, (could've gotten one on the 5th for £250 [$375] if I'd gone private.) until I get the go ahead I'm staying away from squats, deads and all the good heavy lifts that put stress on my feet. I'm hoping that custom inserts and weightlifting shoes will be enough for me to get back lifting with my legs.

"Fat pussy row" is what Zed called it and I liked it!

Bro I've been cutting down since Christmas, dropped 11 lbs so far with reduced cal diet and some brutal cardio! :) sure I lost plenty of muscle when I couldn't eat properly due to my toothache...
 
Colstreamer said:
Thanks for asking bro.
I'm wearing only trainers with inserts at the mo, got an appointment with the podiatrist on the 9th of feb, (could've gotten one on the 5th for £250 [$375] if I'd gone private.) until I get the go ahead I'm staying away from squats, deads and all the good heavy lifts that put stress on my feet. I'm hoping that custom inserts and weightlifting shoes will be enough for me to get back lifting with my legs.

"Fat pussy row" is what Zed called it and I liked it!

Bro I've been cutting down since Christmas, dropped 11 lbs so far with reduced cal diet and some brutal cardio! :) sure I lost plenty of muscle when I couldn't eat properly due to my toothache...
Click to expand...

That is sweet bro 11 lbs is nothing to frown about. and the muscle gain to fat loss ratio you have probly lost more than that and doing it the right way so it stays off. I don't blame ya for staying away from the compound lifts for a minute you gotta let that thing heal or it will always come back to haunt you. Keep up the hard work bro I am glad to hear are still rockin!
 
Ah thanks bro, I'm hoping it keeps coming off and I get some abs for the end o' the contest! :D
 
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Hey CS how is that foot doing bro?
Are you in the Recomp that JR put together?
Your cardio is looking awsome bro nice job on that.
Any news on Kev?
 
Kev's back on the 31st!!!! I'm planning on starting him off right at the beginning of the 5x5 and train him with the squats, deads and OHP. Get him on 30-45 mins cardio on off days

The foot is still tender, my trainers and inserts are helping but I'm staying away from heavy leg stuff for a while which is why I'm doing so much bag work to replace the jumping rope and running. I hate slow cardio!! Can't do walking or elliptical thingy.. Yeah I've been hitting the cardio hard recently, going for another assessment at the beginning of feb do I'll know my bf%

Yeah I'm in the contest JR put together, as I'm no longer fighting in feb due to this foot it's given me something else to aim for. My mindset is the same training for this as for a fight. Training is similar too! Just stricter on diet more lifting and less sparring!! Lol! :D

I WISH I could say this is me kicking here...

http://www.youtube.com/watch?v=VaxI3ToXOZY
 
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Colstreamer said:
Kev's back on the 31st!!!! I'm planning on starting him off right at the beginning of the 5x5 and train him with the squats, deads and OHP. Get him on 30-45 mins cardio on off days
Gr8 to hear bro. I know you will do right by him.

The foot is still tender, my trainers and inserts are helping but I'm staying away from heavy leg stuff for a while which is why I'm doing so much bag work to replace the jumping rope and running. I hate slow cardio!! Can't do walking or elliptical thingy.. Yeah I've been hitting the cardio hard recently, going for another assessment at the beginning of feb do I'll know my bf%
Will be waiting to see where your at on the bf bro.
I guess just keep doing whatever you can. That whole foot thing just is the pitz.

Yeah I'm in the contest JR put together, as I'm no longer fighting in feb due to this foot it's given me something else to aim for. My mindset is the same training for this as for a fight. Training is similar too! Just stricter on diet more lifting and less sparring!! Lol! :D
Good to hear, glad that you got in on it bro. I know there will be some pretty nice prizes involved. And I know that JR will do his best to keep it up.

I WISH I could say this is me kicking here...Well bro, he may be fast and high. But when he tries to kick me in the head Im gonna duck under it and grab his nuts1 then twist them off and feed em to him...Been there and done that. The ditty bop kicks dont count for shit in the real world.

Phace Kicker montage - YouTube
Click to expand...

Keep it up bro you doing nicely with your injury.
 
ok diet for today
2,396 total cals
Carbs:39% 232g
Fats: 29% 78g
Protein: 31% 187g
Not too bad, I had a sweet after dinner tonight but it's going to bemy last for a while. :D
 
yeah I know, but i like it, it's just a game. In real life fights start from very close up most of the time never any space to kick and worst of all no ref!!! can you believe it? Just not cricket!
That ditty bop (love thtat!) looke great in semi contact but rarely works in full contact, I've seen it work a couple of times but only if the fighter has solid boxing skills. In my opinion boxing, or using your hands well is the foundation of fighting skills. Kicking can come in handy sometimes as can grappling but I sure as hell don't wanna be on the ground for long if the guy's got mates about to kick me in the head! Great footwork and mobility with the two most natural weapons, the fists, d'you know, most people can punch harder than they can kick? ... I'm rambling ...
 
Ok cardio for today!!!
5 mins warm up easy pace on bag
1 min max effort kicking!!!
5 mins moderate-easy
1 min rest - repeat...

I managed 4 cycles today and I'm chin strapped!!! Had to take the lift upstairs after I was done!!!
 
Colstreamer said:
yeah I know, but i like it, it's just a game. In real life fights start from very close up most of the time never any space to kick and worst of all no ref!!! can you believe it? Just not cricket!
That ditty bop (love thtat!) looke great in semi contact but rarely works in full contact, I've seen it work a couple of times but only if the fighter has solid boxing skills. In my opinion boxing, or using your hands well is the foundation of fighting skills. Kicking can come in handy sometimes as can grappling but I sure as hell don't wanna be on the ground for long if the guy's got mates about to kick me in the head! Great footwork and mobility with the two most natural weapons, the fists, d'you know, most people can punch harder than they can kick? ... I'm rambling ...
Click to expand...

Interesting I am glad I read this. I was saying before that I wanted to get back into some kick boxing. You're right I have seen and been in a few fights in my day and the only time I have really seen kicks being used is when a guy is down. Grappling is cool but the only time I have seen that work as a benefit is when a guy gets tackled or both end up on the ground for some reason good as backup but if you are good on your feet chances of ending up on the ground would be less likely. Plus you gotta worry about his boys. Not that I plan on getting into another fight anytime soon but I see you point on boxing and it looks like great cardio. hmmm you got me thinking CS maybe I need to go check out some boxing classes. Plus I still have issues with my leg and getting kicked in it over and over does not sound that appealing.
 
Your legs will be very sensitive especially as you do plenty of strength training with them, I've always found well developed weight trained muscles can be somewhat sensitive to kicks! I love kicking as an art form and a sport but I'm realistic about actual fighting. Been in plenty of fights and never want to again! Boxing is a great way to improve cardio and it has all the benefits of being a tried and true fighting system that anyone can learn to use effectively. Kicking requires lots of flexibility and training before you even have any decent power! The only thing I'll say about boxing though, it's more professional and a higher standard is required and expected. At least that's my experience. I only compete in kickboxing competitions these days cos I don't have to be so fit and I'm a tad old to be fighting 18 year olds who always seem to hand my ass to me on a plate when we spar!! Bloody kids! Lol!
 
PS: the guy in the vid clip is actually one of my student! ;) he's also a former boxing champ as well as national taekwondo champ 2001 I believe it was. :D
 
Kicking also uses up a hell of a lot of energy!!
Hand tecniques,
Grappling
Kicking
That order.
 
Nice cardio today bro. Im off cardo for 2 more weeks. Then some moderate after every workout.
 
zedhed said:
Kicking also uses up a hell of a lot of energy!!
Hand tecniques,
Grappling
Kicking
That order.
Click to expand...

AGREED! :D my cardio has been KILLING me since I've been kicking the bag!!! Seriously hr right up there at 180 bpm!!! Max for my age is 187!
 
zedhed said:
Nice cardio today bro. Im off cardo for 2 more weeks. Then some moderate after every workout.
Click to expand...

No MetCon for a while then? Bet your glad of that at least!!!
 
Actually kind of miss it bro. But no not for awhile.
 
Miss it?? Damn bro you are harder than a coffin nail for missing that shit! I HATED it, seriously despised it, only did it to prove I could! Having said that I'm getting more tired with the cardio I'm doing now. But I just love hitting things! :)
 
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OK, kickboxing. Savate. Ditty bop. I had a bloody good night!! There's this French geeza there who's a bit tasty. Now, I know I'm better than him but I'm not as fit and he usually manages to out score me after I run out of steam. Now, I've been doing my current 1 min, 5 min cardio for about two weeks now and it's paying off! Whirlwind coming through! :D I didn't exactly beat him so much as annihilate him!! It got to the halfway point where I usually start to slow and I just carried on! Head kicks, foot sweeps and lashings of leg kicks not to mention all the punches I got him with in between! Nice!

I seem to be dropping fat quite nicely too.

So anyway. Diet.
1937 cals total
Carbs: 46% 221g
Fats: 21% 46g
Protein: 33% 155g

No wonder the weight is dropping off!
According to my cal counter, I burnt 2,029 cals that's 92 cals more than I ate! :D eat less, move more. Works every time. :)
 
No training today, I had to go see my fiiiine dentist today, root canal done, just need to get it capped now.

Picked up some protein powder for after training and some more taurine as I was nearly out.

Planning on some extra kickboxing training on Sunday with some of the peeps from class. We'll probably hire a squash court for an hour or so.
 
Popped into the gym today.
Cardio 15 mins on rowing machine.

Dips
WU
2x8 @ BW
Work
5x5 @ BW+ 20 kg

Lateral delt raises
3x10 @ 10 kg

And that was me. Just a quick one today. Psyching myself up for the start of the 90 transformation contest which starts Wednesday. I've already dropped plenty of fat, so much my clothes are starting to feel loose on me!

Hope Zed's holding up in hospital.
 
Yeah and me matey! I'm starting to get nervous lmao,
And yeah I'm really worried bout Zed I can't stop thinking bout it the poor guy, I'm praying he's guna be ok.
 
Just seen a post by Arabian, apparently Zed is fit enough to leave hospital tomorrow. Great news but it'll still be a while before he and his wife ate fully recovered.
 
20/01/2012
Yesterday I went to Woolwich for a bit o' extra sparring.

60 mins and that was it...
 
Ok upper body split B
5 mins punching bag at moderate to easy pace.

Pull ups
WU
1x5 @ BW -24 kg
1x8 @ BE -24 kg

Work
3x5 @ BW - used oxygen4energy between sets.

Chin ups
5x5 @ BW - used oxygen4energy between sets

Fat pussy row
5x6 @ BW


This is anotrher clip of my cardio, 25 secs out of the minute butu when you're getting a bro to film you between sets you can't expect him to stand around getting cold just to film you...

http://www.youtube.com/watch?v=HmuJFLK9JbM

As you can see, after 17 years of kicking I can still punch harder (and faster!) than I kick!
 
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Diet.
2,062 cals total today
Carbs: 47% 240g
Fats: 21% 49g
Protein: 32% 163g

Does walking a mile to the tube station before breakfast count as fasted cardio...? ;) lol!
 
That vid is amazing fella!! Nice work , I wouldn't like to be the one on the end of one the kicks! Lmao
Also great workout ; )
 
Lol! I'm sure you could take one of those easily :) they're not very hard really. But it really gets the heart rate up! Went up to 180 bpm doing that!
 
Kev's back!!! He just called me from the airport. I'm dragging his jet lagged ass in the gym tomorrow, gonna get him in some Colstreamer style cardio!!! Lol! Pity his large framed self couldn't've gotten in on the 90 day transformation contest. :(

One bad point, his lap too is broken. So he'll have to borrow mine or something, I usually use my phone anyway...
 
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Cardio.
Bag work;
5 mins WU
1 min max effort
5 mins mod-easy
1 min rest - repeated 4 times

Rowing machine
15 mins steady pace.

47 mins total
 
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Colstreamer said:
Kev's back!!! He just called me from the airport. I'm dragging his jet lagged ass in the gym tomorrow, gonna get him in some Colstreamer style cardio!!! Lol! Pity his large framed self couldn't've gotten in on the 90 day transformation contest. :(

One bad point, his lap too is broken. So he'll have to borrow mine or something, I usually use my phone anyway...
Click to expand...

Have him get a hold of me if he is interested in the comp but it would have to be today. After today there will be no more exceptions.
 
Johnny you're an absolute diamond mate! Nice one bro. K to you...


Jus practising putting up pics.... lol! Me an my girls.... :D
 
Ok so this is my last night before the contest starts, technically I've been training for it the whole time but now I'm more focused and determined.

Diet for today 2,503 cals total
Carbs: 56% 339g
Fats: 13% 34g
Protein: 31% 186g

3cals over...
 
Dips
WU
3x8 unweighted

Work
5x5 @BW + 20kg (44lbs)

Incline bench
2x5 @ 75 kg (165lbs)
3x5 @ 77.5 kg (170.5 lbs)

Flat bench
1x5 @ 80 kg (176 lbs)
2x5 @ 82.5 kg (181.5 lbs)

OHP
5x5 @ 40 kg

Squat
5x20 @ BW no bar.
 
Went back to the gym at 6 after work to go through some cardio with Kev, he needs it a lot however he really needs to sort his diet out. I've worked out his daily caloric requirements and I'm gonna work out a diet which will provide that at 50/20/30. After that it's up to him, I can push him in the gym but not in the kitchen. :)
 
Contest really come down to a battle of nutrition. Whoever is the most disciplined and has their diet dialed should make the best progress! IMO
 
johnnyrockit8665 said:
Contest really come down to a battle of nutrition. Whoever is the most disciplined and has their diet dialed should make the best progress! IMO
Click to expand...

yeah I agree, I've been on it today and I'm determined to make the full 90 days without a cheat meal.

I sorted kev out a diet plan but I'm sure I aint the best person for it...
 
just been checkin out the competition. There are some monster aas cycles put together there! Apart from myself and Kev I've only seen one other person training natty! Damn... There's gonna be some monsters about by the end of this.

I'm turning this thread into "my training Kev log" for the duration of the contest. I really don't know what to do here. He really out to have entered "biggest loser" on TV where a bunch of fatties try to see who can lose the most weight in x amount of time. Don't get me wrong, I love the big guy to bits, one of my tightest bros but he is murder for cardio, it's like trying to get a mule to do what it's told! He's got a choice, 15 mins stationary bike then 5x3 minute rounds on the heavy bag with me calling the shots OR 15 mins stationary bike, 15 mins elliptical then 15 mins rowing machine.

He was calling me the sergeant major today because I wouldn't let him quit when he was tired. Tomorrow is just cardio for him and myself so I'm gonna do my 1,5,1 training on the kick bag and then I'm gonna get Kev doing the same on the punch bag. :) that'll be about 32 mins total I believe! :D He's gonna hate me cos I'll be beasting him through it and forcing him to eat but by th etime I'm finished, if I can get him into any kind of decent shape...... fck, I'll be the best trainer in the world! LOL! as if.... Still gonna try though.

He's actually got a f***in 'ard punch and fast hands, I think I'll teach him to box. I gotta keep his interest up somehow and he could be fairly decent with a bit of training.
 
Just blasted Kev through his workout. He did really well. I was impressed at the effort he put in. Also took his pics! Damn his have gotta be the worst so far! He's got a lot to improve on. :)
 
Cs that great what your doing for Kev and also great that he's putting the work in, the hardest part is saying yes!
Well done both you , the good thing is with the pics you can see the improvement at the end because if your all thinking how I am we're all scared incase we can't see much difference at the end so that's enough drive for us to work our arses off lol!!
 
We all got to start somewhere! I was 260lbs a year ago or so after my accident. Through a lot of hard work and determination I am down to 210 will a lot less Body fat. He is in the right place for motivation and knowledge, and he is lucky he has a good bro like yourself to help him out to CS. That what this whole thing is about!
 
Yeah too true, I'm still dropping weight like a bad habit, just not quite as fast as before after taking GJ's pointers on board. Kev was really worried when we posted his photos! Good thing is now he's extra motivated cos he knows the whole world can see them on EF! You wouldn't have thought a guy could get to his size eating as little as he does! The diet is the hardest part for him and also the most important!!
 
Took Kev through some cardio today, 15 mins on the rowing machine, 15 mins on the stationary bike and 5 mins on the treadmill 35 minutes total.

He went at a nice steady pace and worked up a decent sweat. So far his diet seems to be coming along. I've told him to read Radar's thread on eating tips.
 
Man Kev still doesn't understand why I'm starting him light on the bench! He can bench 120kg but can barely complete one decent rep with 80kg on the barbell row! If that's not muscular imbalance I don't know what is! I think this is a large part of the reason his shoulders hunch forward and he can barely do OHP because of poor mobility in his shoulders. He keeps saying "can't I increase it gradually!!" like he wasn't paying attention to the times I've explained he'll be increasing EVERYTHING gradually. I'll get it drummed into his head on the end!
 
Update. I just saw Kev bench 140kg (308 lbs) un-effing-believable! 8 weeks back he could barely push 120kg!! Only thing he's done is change his diet!!! Jeezus fcuk what is up with this guy?? If he keeps this up he will be a BEAST by the end of april, well strength wise anyway, he may still be a tubby f***er. I've always said, he's the strongest guy I e ever known and that's without training or any kind of juice/supplement he takes protein powder and L-carnitine... That's it. Hates creatine and is too religious to take drugs of any kind.
 
Well it doesn't matter what I say. It doesn't make any difference. All he's interested in is benching and increasing his one rep max. As if anyone gives a flying fcuk about that! I give up. I'm getting headaches trying to talk sense into him. Seriously, it's like banging my head against a wall. Let him bench. I'm just going to concentrate on my training.
 
Ok so, I've been thinking, Steve said 45 mins running and 45 mins weightlifting per day to keep strength up and weight down. He didn't elaborate on what kind of weightlifting. Thinking about it, there's no way a normal split would work. Push, pull, legs might work. But the weights circuits I'm doing at the moment seems to be the best idea. I won't be able to run for a while but I reckon bag work should suffice. I'm doing 32 mins at the mo' so an extra 2 goes round should bring me up to 45 mins. That's gonna be a killer and no mistake! Until I get conditioned to it that is...

Something like this.

Bag work
5 mins warm up easy pace.

1 min max effort
5 mins moderate-easy pace
1 min rest - repeat 6 times.

A few hours later

Weights - using a weight I can do 4-8 reps with.
Squat 40 reps
Bench press 25 reps
Barbell row 30 reps
Chin ups 25 reps - total 120.

1 minute burpees
30 seconds rest
1 minute squat thrusts/ alternate leg squat thrusts.

2 minutes rest

Deadlift 25 reps
Lunges 40 reps
Overhead press 30 reps
Upright row 30 reps - 125 total

What you do here is do the first exercise on the list for as many reps as you can, then move on to the next after 1-2 mins rest and do the same, keep going round until you've done the required number of reps for each exercise. Then 1 min rest before 1 min max effort burpees 30 seconds rest then 1 min max effort squat thrusts. Then back to the second part of the circuit and do the same as the first. :) when you're done shower, them give yourself a big clap in the back! :D
 
Had my assessment today.
BP: 128/75
HR: 60 standing.
BF: 15.2%
Max airflow: 720 L/pm

52032bcc-c631-1417.jpg


I'm happy with this. Bf has dropped nicely. HR is acceptable. Max airflow is up by 10 L/pm :)


Nulli secundus - second to none

Honi sout 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
 
Last edited:
Ok its been a long while sincevive updated this log. As I've been training for this transformation competition I've been updating that log.

Anyway I've got a bout on may 12th. Can't remember where, Cambridge I think. Anyway it'll be 3 rounds :) 2 mins per round. So I'm. Gonna be upping my cardio. I need to anyway for the fat loss so that fits in nicely.

As soon as I've done 1,3,1 on the bag for another 2 weeks I'll start 2,5,1 cardio where I'll do 2 mins max effort! :evil: 3 weeks before the fight I'll change it to 2,3,1 do the max effort bits will come quicker. After all that 3x2 minute rounds ought to be a doddle, even at a high work rate.

I wanna see if I'm fit enough to win all 3 rounds rather than win the first and last and skive the second round! :D


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

Defeat is the stepping stone to victory.
 
Just finished a back WO.

Pull ups
5x5 @ BW

Barbell row
1x5 @ 45kg
1x5 @ 65kg
1x6 @ 65kg
1x8 @ 75kg (165lbs)
1x7 @ 80kg (176lbs)

Yates row
1x8 @ 70kg (154lbs)
1x8 @ 75kg (165lbs)
3x8 @ 80kg (176lbs)

The photo is not related to the workout I just did, I just thought it was pretty cool.
 
Coo look what I found! Had to dig a fair bit to find it but look its my old log!!!!

Ok so yesterday's WO

Squats
1x20 @ bar
1x20 @ 22.5kg
1x20 @ 40kg
1x20 @ 50kg
1x20 @ 60kg

Super setted with cleans
1x25 @ 60kg - super setted with cleans x 5 @ 75kg
1x20 @ 70kg - x5 cleans @ 75kg
2x18 @ 80kg - x5 cleans @ 75kg
1x8 @ 80kg - x5 cleans @ 75kg

OK I dare you to try 10 sets of 20 rep squats and super set the last 5 with cleans! Ok I didn't manage 20 reps on every set of squats but not from lack of trying! I fuckin PUKED after I'd finished I shit you not. Barely made it to the door before the nausea came.
 
Today's WO

Dips (narrow grip)
1x15 @ BW
2x10 @ BW

Dips (wiiide grip)
1x4 @ BW
3x8 @ BW
3x5 @ BW

Press ups super setted with flat bench press.
1x15 @ BW followed by 1x6 @ 80kg
1x12 @ BW followed by 1x5 @ 80kg
1x8 @ BW followed by 1x3 @ 80kg
1x10 @ BW followed by 1x4 @ 80kg
1x8 @ BW followed by 1x1 @ 80kg

Never have I had such a massive pump in my pecs! Fly presses eat your heart out!

Seriously though, I'm loving the results of these body weight exercises I'm doing, I think all too often we forget about a lot of these old school techniques and don't do em cos they're less comfortable or less impressive, I mean a press up is easy compared to a 300lbs bench press but damn is it hard to do 100 of the fuckers!
 
Today's WO

Back.

Pull ups
5x5 @ BW (105kg - 231lbs)

Barbell row (Pendlay)
1x8 @ 55kg (121lbs)
1x8 @ 65kg (143lbs)
3x8 @ 70kg (154lbs)

Chin ups super setted with Yates rows
1x5 @ BW then 1x10 @ 65kg (143lbs)
1x5 @ BW then 1x10 @ 65kg
1x3 @ BW then 1x8 @ 70kg (154lbs)
 
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