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My training and diet log.

Right. Leg day.

3x2mins skipping

3x2 mins shadow boxing

Squat:
1x10 @ 70 kgs -154 lbs
1x8 @ 110 kgs -242 lbs
1x6 @ 130 kgs-286 lbs
1x5 @ 140 kgs-308 lbs
1x5 @ 145 kgs-319 lbs
1x5 @ 147.5 kgs-324.5 lbs
Was planning on going up to 150kgs in a further set but I had to fight the last rep all the way up.

Leg press:
3x5 @ 170 kgs -374 lbs
2x5 @ 175 kgs -385 lbs
These are too easy, I'm thinking of moving up to 190 kgs - 418 lbs

Deadlift:
Warm up-
1x5 @ 135 kgs
1x5 @ 155 kgs
Work set-
1x5 @ 165 kgs - 363 lbs

20 mins stretching.

What a bastard! I just called paramedics to take me outa the gym! I'm cream crackered! That was my last leg session for 2011 and it was damn good! Increased my weights a little on squat and deadlift. Won't be lifting anything like that till about the end of feb halfway through the SL5x5.
 
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dam dam dam my Brit cuz...(cousin)
Some very impressive numbers up there bro.
OUTSTANDING!!!
Nipple shakers...:lil k::lil k::lil k::lil k::lil k:
 
zedhed said:
dam dam dam my Brit cuz...(cousin)
Some very impressive numbers up there bro.
OUTSTANDING!!!
Nipple shakers...:lil k::lil k::lil k::lil k::lil k:
Click to expand...

Nice one Zed mate, wanted to buss (bust) em up good for me last leg day of the year. Me pins (pin pegs= legs) are Donald ducked (f**ked) felt like I was gonna pony (pony &trap= crap) me guts out me Arris' (Aristotle = bottle. Bottle & glass = ass. Therefore arris' = ass) I could hardly get up the apples (apples & pears = stairs) after I finished.


Lol, the way I type is nothing like the way I speak!
 
LOL what the hell you on bro?
It scares me that basically I understood that...
 
Cockney rhyming slang Zed. London has several different accents all with their own slang. I'm from north London there is also east, west & central. Go across the river to south London and it all changes again!

I didn't notice a change in accent from northern CA to southern CA, in SC and GA they all sounded like Penelope Pittstop to me! Lol Having said that, I can't tell a Canadian accent from an American one… Sorry!
 
Right, typing phonetically over.
Diet for today was a bit of a scrape through.

Cals: 2,318
Carbs: 43% 243g
Fats: 33% 83g
Protein: 24% 132g
 
Colstreamer said:
Cockney rhyming slang Zed. London has several different accents all with their own slang. I'm from north London there is also east, west & central. Go across the river to south London and it all changes again!

Well ok. Hmmm that must be why I can understand some of whats saind in the Limy movies and cant in others.

I didn't notice a change in accent from northern CA to southern CA,
Ok bro CA is like a whole nuther planet to the rest of us.
But seriously no diff tween Gaand SC? Really?

in SC and GA they all sounded like Penelope Pittstop to me! Lol Having said that, I can't tell a Canadian accent from an American one… Sorry!
Click to expand...
Canada LOL....whole diff lingo bro, pronunciation and wordz.
 
Colstreamer said:
Lol! Yeah "jumping rope" I assume that's what you guys call it across the pond? It's a bloody good warm up and keeps you light on your feet.
No Mary Poppins! Definitely NO Dick Van Dyke, awful cockney accent… lol!
Click to expand...

Lmao no doubt, when u said "skipping" I had a vision if you skipping around the gym for a wu Lmao.
 
Skipping and singing? Lol.
 
I got a worrying mental image going on, crooning "chim chimney cha-roo"... Lol
"a spoonful of sugar..."
 
Life is like a box of chocolates.

It doesn't last long for fat people!



You know you spend too much time on sikipedia when you learn about news events from its jokes.… so Kim Jong-Il is dead huh…
 
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LMAO yrp me too. I could just this guy skipping and singing his way around the gym. But then I got er figured out! Skipping rope.
 
Oh dear. Today was a write off. Instead of going to the gym I had lunch with my bird... in KFC… (BK is much worse, that's how I'm justifying it… Lol!) I know, very bad practice. C'mon Zed, get back at me for getting on your case about your McD!! :D

I did however take the time to help out my tight bredrin with his squat and deadlift form. Vids on YouTube, not sure the link will work. Didn't seem to when I PMd them to my ole china Zed (china plate= mate)

He's 33% bf I believe! He's keen to progress now though. It's taken me long enough to motivate him but he's joining me on the SL 5x5 when he gets back from his "seasonal holiday"

I'm planning on keeping up with some cardio over Christmas but I'm gonna take a wee break from the weights. Wanna be nice and fresh for january so I can hit the ground running.
 
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KFC well you took the skin off right? LOL
Sounds like a good plan man and gr8 job on gettin your china on here too man!
K for you bro and a temp Plat for that!
 
Uh bro, the skin's the best part....


I tried to make up for it at dinner, lean chicken breast no skin, twice my usual amount of salad, but then I had a couple of slices of Banana cake after!

In total I had 2,381 cals today.
Carbs: 40% 238g
Fats: 33% 86g (6g over!)
Protein: 26% 157g

Actually under my daily max cal allowance (2,390) so not 100% bad, more like 99.99 cos it was all crap apart from breakfast and dinner.
 
zedhed said:
KFC well you took the skin off right? LOL
Sounds like a good plan man and gr8 job on gettin your china on here too man!
K for you bro and a temp Plat for that!
Click to expand...

Turns out he was looking for something like this the whole time! Ha! Funny old world! Thanks for the K and for the thought at least, even if I couldn't get it! Lol! :)
Once my mate gets his squat and deadlift (and diet) sorted he's gonna be a beast!
 
Gr8 job gettin him on here bro!
 
zedhed said:
Gr8 job gettin him on here bro!
Click to expand...

Thanks bro, coulda picked a better time, I mean 2 days before Christmas… I just emerged from my festive cocoon up here In Scotland (Edinburgh where they speak the most perfect form of the Queen's English) I'll be back in the gym Wednesday but I'll be takin it easy with my tender hungover self… pity needto's oxygen ain't arrived yet I hear it's great for hangovers! Lol.
 
LOL
The Great Needtogeaas Hangover Buster!
 
Right so I'm starting the sl5x5 next week, I was just thinking about my starting weights.
I'm thinking
Squat: 90 kg - 198 lbs
Dead: 95 kg - 209 lbs
Bench: 80 kg - 176 lbs
Barbell row: 55 kg - 121 lbs
OHP: 30 kg - 66 lbs

Or is this too heavy? It looks very easy to start with.

28/dec/2011
Just tested my one rep max in the exercises for the 5x5
Deadlift: 180 kg - 396 lbs (400 here I come!)
Squat: 170 kg - 374 lbs
Bench: 125 kg - 275 lbs (300 you're next! Lol)
Barbell row: 100 kg - 220 lbs
OHP: 92.5 kg - 203.5 lbs

So. Deads I'm starting at 50% 1rm
Squat I'm using 53% 1rm
Bench 64% 1rm
Row 55% 1rm
OHP 33% 1rm

Wondering if I should increase OHP and decrease bench… however I get shoulder issues with heavy OHP. Don't wanna overdo it.
 
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Ha! I uploaded a "before" shot of my back to Facebook. Got some pretty positive feedback, admittedly from some peeps who ain't seen me in person for many years... But still nice to get. I didn't upload a shot of my front as I'm still 26% bf (measured just before I went on holiday 23rd dec) and I look soft from the front.

Right today as I've tested my 1 rm for several exercises I'm gonna do loads of cardio to try and get rid of some bf. I'm planning on cardio tuesdays and Thursday's whilst on the 5x5 as well as boxing kickboxing and a Sunday jog with some sprints thrown in... I'll also find time for the MetCon during the week too.

So.
Stationary bike: 15 mins @ 110 bpm average. 180 cals
Cross trainer: 15 mins 120 bpm average. 220 cals
Rowing machine: 15 mins no ideas what bpm. 174 cals

Total of 45 mins cardio.
574 cals total.

I couldn't resist some bodyweight exercises.
Handstand push ups 3x4
Pull ups 3x5
Dips 3x15

All at BW nothing added.
 
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johnnyrockit8665 said:
Looking good Bro! Is this the first time you are trying a 5X5?
Click to expand...

Thanks bro. Yeah this is my first time with 5x5.

Those numbers still look too light! I just gotta keep reminding myself I'll be increasing every workout. :)
 
28/dec/2011
Diet.
1,554 cals total
Carbs: 42%
Fats: 34%
Protein: 24%
95g protein - nowhere near enough!!

Gonna have to get this sorted out! Can't use Christmas as an excuse any longer!
 
Today I did 30 mins of cardio,
12 mins stationary bike -143 cals
18 mins rowing machine -240 cals

383 cals burnt total.

Leg raises:
1x8
1x10
1x12

I'm back on track with my diet, I'm reducing cals to try to lose some bf.

That is all.

😃

Diet:
2,287 cals total.
Carbs: 45% 273g
Fats: 27% 72g - (daily max is 94g)
Protein: 27% 167g

Better but I still need to up that protein, just a tad.
 
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Yeah, I worked out how much I'll have added over 12 weeks assuming I don't stall at all and I'll be on 180 kg (396 lbs) squats!

Really looking forward to this.
 
Bro those starting weights look just fine to me.
Belive me much better to start out light and be able to run the program to the finish then to stall out.
Its gonna take dicipline for you but I think your g2g on this bro!
Keep the weights that you put up there. That will be perfect for you!!
 
zedhed said:
Bro those starting weights look just fine to me.
Belive me much better to start out light and be able to run the program to the finish then to stall out.
Its gonna take dicipline for you but I think your g2g on this bro!
Keep the weights that you put up there. That will be perfect for you!!
Click to expand...

Excellent. I'm starting Monday! Can hardly wait!

Also needto's oxygen arrived this morning, I'm itching to try that bad boy out in a sparring session.

😃
 
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Right, I'm in the gym on the stationary bike reading posts on EF on my phone! I'm thinking I'll do a MetCon today to test oxygen4energy on the recovery, I usually collapse afterward and don't get up for a few minutes to recover. Maybe this'll mean I don't have to wait so long.…. I'll let you know.

Just done 6 mins of the MetCon. As per usual I was seriously out of breath by the time I'd finished. 5 pulls on oxygen4energy and I'm nearly back to normal breathing already. I'd say that's shaved 2-3 mins off my recovery time!
 
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New years day! Stayin in with the Mrs. Watching TV. We don't usually get a Sunday together as she works Sundays. No training today but I'm seriously looking forward to getting back to it tomorrow. Starting 5x5 and I'll get to test out oxygen4energy kickboxing. Not a bad start to the new year.

Happy new year to all!!!
 
Happpy New Year to you bro. Enjoy the 5x5!
 
Just finished my first day of SL 5x5

3x2 mins skipping (jumping rope)

3x2 mins heavy bag.
WU squat and bench:
1x5@ bar
1x5@ 40kg
WU row:
2x5@ bar

Work:
Squat: 5x5@90kg
Bench: 5x5@80kg
Barbell row: 5x5@55kg

Felt too easy, like nothing. Still I know it's gonna increase. Looking forward to Wednesday now!
 
Colstreamer said:
Just finished my first day of SL 5x5

3x2 mins skipping (jumping rope)

3x2 mins heavy bag.
WU squat and bench:
1x5@ bar
1x5@ 40kg
WU row:
2x5@ bar

Work:
Squat: 5x5@90kg
Bench: 5x5@80kg
Barbell row: 5x5@55kg

Felt too easy, like nothing. Still I know it's gonna increase. Looking forward to Wednesday now!
Click to expand...

Nice first day bro!
 
Thanks bro. It's actually nice to use lighter weights for a change. It won't last though lol!
 
You gonna blow up on this bro.
Be sure and drink a ton of water before your workout and EAT real food.
You in for a gr8 ride bro!
 
Water, check
Diet, check.
I plan to keep my protein at 200g per day as I'm still 26% bf (didn't get fat over Christmas) I plan on doing cardio on off days as well as boxing/kickboxing rather than reduce cals as I have been recently.
 
Diet for today.
2,956 calories total
Carbs: 47% 350g
Fats: 20% 68g
Protein: 33% 244g

I think I've excelled myself today!
Well under my max fat intake and well over my min protein intake. A few hundred cals over my max advised daily intake as I'm trying to drop fat but the cardio should take care of that.
 
30273acb.jpg



8db253d3.jpg


before. 113kg- 248.6 lbs 26%bf

If you wanna take the piss (mock or make fun) please do. I got a thick skin, no matter how soft it looks, lol!
 
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It's an off day today so I'm just doing a bit of cardio.

3x2 mins skipping

3x2 mins heavy bag

20 mins rowing machine.

Helped my china K**** with his squat technique. It looks much better to me. He's blatantly been practising the "duck walk" lol!
 
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Just saw this and cracked up.

5fc9b73f.jpg
 
Lot of muscle on your frame bro. You will do well on the 5x5 dude.
 
zedhed said:
Lot of muscle on your frame bro. You will do well on the 5x5 dude.
Click to expand...

Hey thanks Zed. Just what I needed to hear. Great start to the new year!
 
go get em Killa!
 
zedhed said:
go get em Killa!
Click to expand...

:D you too bro!

I just went for a little jog, I need to improve my cardio for more than just losing weight I'm afraid.

2 miles in 24:38. So just over 12 mins per mile. Nice and slow.

OK today's diet.
Total cals: 2656
Carbs: 33% 215g
Fats: 31% 92g (95g max)
Protein: 36% 233g (min 200).

Happy with that. :)
 
Ahh, just preparing to hit the gym for day 2 of SL 5x5. Looking forward to it. Pretty sure OHP is gonna be easy as I've reduced that most due to problems I get when I push too much in this movement. I get to increase squats today and I'm deadlifting. Nice. I love deadlifts, they've saved my lower back and seriously increased my side kick power.

Split B today

WU:
3x2 mins skipping round the gym singing "supercalifragilisticexpialidocious..."

3x2 mins heavy bag

Squat WU: 1x8@bar
1x8@ 50 kg
OHP WU: 1x8@ bar
1x8@ 25 kg
Deadlift WU: 1x6@ 55 kg
1x6@ 75 kg

Work:
Squat:5x5@ 92.5 kg
OHP:5x5@ 30 kg
Deadlift:1x5@ 95 kg

Really concentrated on OHP form today. Felt good, no niggling little pains anywhere.

Nearly forgot deadlift is only one set! Still, made it the best set I possibly could.
 
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Colstreamer said:
Ahh, just preparing to hit the gym for day 2 of SL 5x5. Looking forward to it. Pretty sure OHP is gonna be easy as I've reduced that most due to problems I get when I push too much in this movement. I get to increase squats today and I'm deadlifting. Nice. I love deadlifts, they've saved my lower back and seriously increased my side kick power.
Gr8 to hear bro. Deads and squats, gotta love em man!

Split B today

WU:
3x2 mins skipping round the gym singing "supercalifragilisticexpialidocious..."

3x2 mins heavy bag

Squat WU: 1x8@bar
1x8@ 50 kg
OHP WU: 1x8@ bar
1x8@ 25 kg
Deadlift WU: 1x6@ 55 kg
1x6@ 75 kg

Work:
Squat:5x5@ 92.5 kg 206 Lbs
OHP:5x5@ 30 kg 66 Lbs
Deadlift:1x5@ 95 kg 209.5 Lbs

Really concentrated on OHP form today. Felt good, no niggling little pains anywhere.

Nearly forgot deadlift is only one set! Still, made it the best set I possibly could.
Click to expand...

If you have the means bro would love to see a vid of your OHP.
 
zedhed said:
If you have the means bro would love to see a vid of your OHP.
Click to expand...

Yeah bro no problem. I'm just about to film my mate squatting so I can easily bang out a few OHP for you. I'll be wearing jeans and T-shirt though. I'm done training for the day. Just popping into the gym to help my mate with his squats.
 
Ok diet for today.
Total cals: 2,836
Carbs: 33% 235g
Fats: 34% 110g
Protein: 32% 232g

Ok I went over my max far intake by 25g but I cleared my min protein intake by 32g so not a total failure.

The only cardio I've done today was the skipping and bag work I did to warm up. But I'm going kickboxing tomorrow evening which'll be 90 mins of pretty intense cardio.

:)
 
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Couple of things I've noticed recently. I haven't weighed myself or tested bf% since before Christmas however the mirror is telling me I've lost weight, well fat. My love handles are barely there and last night I saw a (rather feint) shadow under my top abs not much but more than I've seen in a couple of years.

Secondly, even though I've been running/jogging less recently my aerobic/anaerobic capacity seems to have increased, I can go harder on bag work etc before I get puffed out and my hits are a lot harder I also seem to be running faster when I do take myself out for one. Not much, it's like 7:55 per mile rather than 8:00 per mile on average.

Sparring tonight! Time to break out the oxygen bottle! >:)
 
Just got back from kickboxing. What a killer session!!!! The instructors decided to destroy us tonight as it was the first session of the new year! Ha! 90 minutes of high intensity cardio! I'm glad I didn't go to the gym today!

Used the oxygen4energy and it was great for recovery between rounds, it's not a permanent effect of course and as soon as you start again you get pretty much just as knackered after about a minute...

Diet for today.
2,910 cals total
Carbs; 30% 191g
Fats: 40% 120g
Protein: 30% 216g
Had a bag of almonds which is probably what pushed my fat intake up...

Damn I'm totally destroyed right now! I'm dragging my bruised self into a HOT bath.

Oh yeah, Zed suggested 1,000 mg taurine for the back pumps I get when kicking (yeah strange right?) it has helped some, but I think I'm gonna try upping the dose a bit. maybe 2,000 mg.

:)
 
Training!!
3rd 5x5 session.

WU
3x2 mins skipping
3x2 mins heavy bag

Squat:
WU
1x10@ bar
1x8@ 70 kg

Work:
5x5 @ 95 kg

Bench:
WU
2x10@ 40 kg

Work: 5x5 @ 82.5 kg

Barbell row:
WU
2x10@ 30 kg

Work:
5x5@ 57.5 kg

Really concentrated on my form doing the row. Held it at my chest briefly each rep and fully let go when I set it back on the floor. Really feeling it right in the centre of my back. :)
 
Colstreamer said:
Training!!
3rd 5x5 session.

WU
3x2 mins skipping
3x2 mins heavy bag

Squat:
WU
1x10@ bar
1x8@ 70 kg

Work:
5x5 @ 95 kg 209 LBS

Bench:
WU
2x10@ 40 kg

Work: 5x5 @ 82.5 kg 182 LBS

Barbell row:
WU
2x10@ 30 kg

Work:
5x5@ 57.5 kg 127 LBS

Really concentrated on my form doing the row. Held it at my chest briefly each rep and fully let go when I set it back on the floor. Really feeling it right in the centre of my back. :)
Click to expand...

2000mg on the Taurine should be fine bro.
Bro there is quite a disparity between your bench and your rows. So on your rows I would suggest going to a 10x3 to get your weights closer. Add weight to the bar and do 10 sets of 3 reps.
Dont wanna get you get imbalance injureies.
Nice workouts here bro!
 
zedhed said:
2000mg on the Taurine should be fine bro.
Bro there is quite a disparity between your bench and your rows. So on your rows I would suggest going to a 10x3 to get your weights closer. Add weight to the bar and do 10 sets of 3 reps.
Dont wanna get you get imbalance injureies.
Nice workouts here bro!
Click to expand...

:D thanks bro, I'll bang it up to 165-175 lbs shall I?
 
Yup, 175. KTS bro!!!
 
WU:
Squat
1x10@ bar
1x8@ 40 kg
1x8@ 60 kg

Work:
5x5 @ 97.5 kg

WU:
OHP 1x10 @ bar
1x8 @ 25 kg

Work:
5x5 @ 32.5 kg

WU:
Deadlift
1x10 @ 55 kg
1x8 @ 75 kg

Work:
1x5 @ 100 kg

Made sure to raise the bar till it was behind my head on the OHP. I'm glad I set the OHP at a light start weight, gives me a chance to work on form.
 
Colstreamer said:
WU:
Squat
1x10@ bar
1x8@ 40 kg
1x8@ 60 kg

Work:
5x5 @ 97.5 kg 214 Lbs

WU:
OHP 1x10 @ bar
1x8 @ 25 kg

Work:
5x5 @ 32.5 kg 77Lbs

WU:
Deadlift
1x10 @ 55 kg
1x8 @ 75 kg

Work:
1x5 @ 100 kg 220Lbs

Made sure to raise the bar till it was behind my head on the OHP. I'm glad I set the OHP at a light start weight, gives me a chance to work on form.
Click to expand...

Thats the most important part bro. Keep it up!
 
Diet for today:
Carbs: 31% 253g
Fats: 34% 123g
Protein: 35% 276g

Well over 200g protein.
 
Hey bro plz get your brother of another color in here and posting! The more he stays involved in his log the more he will do in his workouts.
 
zedhed said:
Hey bro plz get your brother of another color in here and posting! The more he stays involved in his log the more he will do in his workouts.
Click to expand...

He's out of the country at the moment Zed, I've called him and told him he should still update his log, got cut off, UK to morrocco not a great connection. I also messages him on Facebook so hopefully he'll update ASAP.
 
Just had another assessment at the gym. Great news! My blood pressure has dropped. I'm now 131/69 my resting heart rate has dropped too to 56 down from 63. Bf% is still 26% so I'm putting my fat self on the treadmill today.
 
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Hey buddy... That's some awesome work you got going on there well done, also I notice you work in kg too lol im sure we drive our American friends crazy lol...
 
dmk777 said:
Hey buddy... That's some awesome work you got going on there well done, also I notice you work in kg too lol im sure we drive our American friends crazy lol...
Click to expand...

Yeah lol, I try to put in lbs as well but sometimes I forget! Always nice to see your pushing 220 lbs rather than 100 kg! The numbers are just bigger! :D
 
OK, just finished a cardio session.
Treadmill 15 minutes @ 9.00 kph )5 mph I believe)
Stationary bike 15 mins @ ave 130 bpm
Skipping (rope!!) 3x3 min rounds
Heavy bag 3x3 min rounds.

So 48 mins total, not including rest intervals) and 714 cals burnt.... That's approx, myfitnesspal app gives approximate amounts of cals burnt for X amount of mins on each exercise.

They've got a nice new bag at my gym but they told me I can't kick it. Hardly surprising really, I did break the last one by kicking it… having said that I've destroyed two bags by punching them to bits, although they were on their way out anyway…

Right, I had a spare 30 mins or so and decided on a spot of cardio,

3x3 mins skipping

3x3 mins heavy bag.

So 18 mins total.

This may be a tad too much, I'm trying to drop bf cos it's been sticking at the 26-27% mark recently and I've got a fight at the end of February. I'm in the super fat boy weight class anyway, ain't no way round that, but the trimmer I am the better I'll feel (I oughta be a tad bit faster with less to move around too!)
 
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Gr8 work CS. Thanks for pushing Kev on that too bro.
If you need or want diet help go right to cutibolic. She is dam good at it.
Keep KTS bro!
 
zedhed said:
Gr8 work CS. Thanks for pushing Kev on that too bro.
If you need or want diet help go right to cutibolic. She is dam good at it.
Keep KTS bro!
Click to expand...

yeah to be honest Zed, I'm feeling a little sheepish. :worried: I got him to join the site and start a log, asking for help with training him and pretty much the moment he starts he goes on hiatus!! If he weren't so big I literally would kick his ass into shape! :evil: When he gets back I'm gonna start him on day 1 of the SL 5x5 and personally oversee his squatting, literally tell him when to stop until it's sunk in.

Do you think my diet is the problem? I've stayed under 3,000 cals per day and I'm increasing my cardio, not just in volume but also intensity, although I admit I haven't been doing the MetCon recently.:xeye:
 
Colstreamer said:
yeah to be honest Zed, I'm feeling a little sheepish. :worried: I got him to join the site and start a log, asking for help with training him and pretty much the moment he starts he goes on hiatus!! If he weren't so big I literally would kick his ass into shape! :evil: When he gets back I'm gonna start him on day 1 of the SL 5x5 and personally oversee his squatting, literally tell him when to stop until it's sunk in.
That rocks bro! I hope he appreciates you for that man.

Do you think my diet is the problem? I've stayed under 3,000 cals per day and I'm increasing my cardio, not just in volume but also intensity, although I admit I haven't been doing the MetCon recently.:xeye:
Click to expand...
No doubt in my mind at all bro. You have a pretty good surplus of energy stored up:mix: Its gonna be all about diet for you to maximize the potential that you have, and you can do it but you may need some guidence in that area. I would suggest this. Ask AAP or Cutie if they would be willing to take you on as a project. With either one of them you would be in gr8 hands bro.
They both have forgotten more then I will ever know about diet.

Oh and something that I just found out.....Gunniss is not a recognized supplement! Can you effing imagnie that?
It just pissed me off when I found that out LMAO...:evil::evil: (teasing you bro).
 
zedhed said:
No doubt in my mind at all bro. You have a pretty good surplus of energy stored up:mix: Its gonna be all about diet for you to maximize the potential that you have, and you can do it but you may need some guidence in that area. I would suggest this. Ask AAP or Cutie if they would be willing to take you on as a project. With either one of them you would be in gr8 hands bro.
They both have forgotten more then I will ever know about diet.

Oh and something that I just found out.....Gunniss is not a recognized supplement! Can you effing imagnie that?
It just pissed me off when I found that out LMAO...:evil::evil: (teasing you bro).
Click to expand...

SERIOUSLY?? Guinnes not a supplement? Sure I saw an ad for N2Guinness.... lol yeah I'd heard that bro.. Everyone knows single malt scotch IS a supplement though right?
 
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Right after some stellar advice from AAP this is the plan;
Tuesday & Thursday my "off" days, I'm gonna hit the treadmill for 30 mins
1min max speed (I'll have to test it)
5 mins moderate-easy pace
1 min rest - then repeat as many times as I can for 30 mins.

OR

I hit the heavy bag for 30 mins with the same plan,
1min max
5 mins mod-easy
1 min rest. - repeat.

Sunday's I'm gonna jog round my route doing the same thing
It's 3.5 km (2.2 miles I think)

I checked my BMR with this online calculator

http://www.bmi-calculator.net/bmr-calculator

And it came out as 2,345 cals daily to maintain weight plus the activity modifier. (I got multiply by 1.55 because I workout 3-5 times per week) this gave me 3,635 which I've been well under by at least 635 cals as I've kept it under 3,000 cals.
I think this should shed some weight.
 
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Split A. Week 2

What a crap day today! First some nex geeza was using my rope so I started with a slightly shorter one and kept twatting myself in the back of the head! I finally managed to get my rope after my first 3 min set. Then I had to wait for the squat rack, tried squatting by cleaning the bar up but it was too hard, most I've ever done in a clean & jerk is 85kg so 100 kg was a little too much. I had to warm up using dumb bells. Which wasn't too bad considering but it meant I had to rush through my workout, good thing I'm still on light weights as I didn't need that much rest between sets.

Squat:
WU
1x10 @ 20 kg - 44 lbs
1x8 @ 50 kg - 110 lbs

Work
5x5 @ 100 kg - 220 lbs

Bench:
WU
1x10 @ bar
1x8 @ 60 kg - 132 lbs

Work
5x5 @ 85 kg - 187 lbs

Row:
WU 1x10 @ 40 kg - 88 lbs
1x8 @ 55 kg - 121 kg

Work
5x5 @ 80 kg - 176 lbs

The row was a lot easier than I thought at that weight, good thing Zed got me to increase it. :)

Gotta say, cos I took less rest between sets I was drenched in sweat by the end. Feels like I proper killed it! Hoo raaa!
 
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Thanks bro, to be honest i shouldn't really complain, it was generally a shitty day at work. I'm just bitching.

:)
 
WOW bro.
I really like that workout. IDK why but for some reason this one stands out to me.
Gr8 job and keep it up.
The new off day workouts look Killa bro.
 
zedhed said:
WOW bro.
I really like that workout. IDK why but for some reason this one stands out to me.
Gr8 job and keep it up.
The new off day workouts look Killa bro.
Click to expand...

Thanks bro! Was it possibly because I had to bang through it as fast as poss? lol! I'll have to do it that way more often! I gotta say I DID feel pretty damn good after I was done.

I did some maths this afternoon bro, if I stick to the data collected from the same source; the scales and calipers they have at my gym, I'm still losing fat and gaining muscle. Since I first joined EF I've gone from 79.2kg LBM and 30.8kg fat to 82.59kg LBM and 30.51 fat. This seems reasonable to me.
However I got a reading of 117 kg (257.4 lbs) and 26% bf from the scales and fat measure in Boots just before christmas, which is all electronic and as I understand not as accurate as calipers. If these readings were true it would mean I put on 7.38 kg (16.24 lbs) of muscle from the end of August till just before christmas, and lost only 0.29kg of fat. This would mean I lost 4.09 kg of muscle in 10 days but gained only 9g fat!!

What do you think? I reckon I got inaccurate info from the machine in Boots. Also if I'm totally honest I don't think I was doing enough with my cardio before, apart from trhe MetCon nothing really made me feel like I was working and I didn't really do them long enough. This plan AAP gave me looks nice and hard. I'm gonna attack it like it's robbing my mother.

I'm gonna keep my cals below 2,500 per day. I reckon that combined with this cardio plan will cut plenty of fat off me, if it doesn't, I'll take your recommendation and ask Cutie or AAP...
 
Bro that sounds like an impedence unit. If it is your just wasting your time with it. For practical purposes you really cant beat calipers. One of the ladis was giving away a pair in the Womens section. Check it out.
 
zedhed said:
Bro that sounds like an impedence unit. If it is your just wasting your time with it. For practical purposes you really cant beat calipers. One of the ladis was giving away a pair in the Womens section. Check it out.
Click to expand...

Yep they got snapped up pretty quick! I'm gonna stick with the measurements taken in the gym. They use calipers.

Diet for today,
2,333 cals total today
Carbs: 45% 216g
Fats: 19% 49g
Protein: 36% 216g

There we go a further reduction in calories but still with high protein. :D
 
Lest I forget...

1 minute being an intense whirlwind followed by 5 minutes being a breeze, 1 minute rest. Back to 1 minute whirlwind, 5 minutes breeze. Repeat this cycle 4-5 times. After a couple of weeks, try to do it in the same way 1 minute whirlwind but this time only 3 minutes breeze. That way the intense sessions come more quickly. When you can do it 4-5 times in a cycle only resting that 1 minute in between cycles, then increase it up some, but in the same format. This time it would be 2 minutes whirlwind 5 minutes breeze 1 minute rest. Few weeks of this, adjust it like before. 2 minutes whirlwind, 3 minutes breeze, 1 minute rest
 
Off day cardio.

5 mins warm up @ 6.5 kph 2 mins then 8.5 kph for 3 mins
1 min "whirlwind" @ 15 kph
1 min rest walk @ 5.5 kph
1 min "whirlwind" @ 15.5 kph
5 mins ray-moderate pace @ 7.5 kph
1 min rest walk @ 5.5 kph
1 min whirlwind @ 15.5 kph
5 mins easy-mod @ 7.5 kph
1 min rest walk @ 5.5 kph
1 min whirlwind @ 16 kph
5 mins easy-moderate @ 7.5 kph
2 mins cool down.

Then I jumped on the heavy bag for 2x2 min rounds.

Hoo raa!!! Drenched in sweat yet again!

Ok so I think I can go a tad bit faster than 16.5 kph for a minute so I'll up it to 17 kph next time. Gonna keep the moderate pace and rest pace the same. According to the app on my phone I burnt 488 cals total.

Kickboxing later on tonight. I'm itching to kick someone in the head!
 
Dude thats hauling ass man!
Doing this and changing up your diet should do you good bro.
Nipple shakers for you bro!
:lil k::lil k::lil k:
 
Thanks bro, it's about 10 mph if my math is correct. If this doesn't do the trick I'll need some serious help!
 
Right, yesterday's diet before some BAD news...

Total cals 2,157
Carbs: 45% 247g
Fats: 25% 60g
Protein: 29% 161g


OK so here's the bad news, the arch in my right foot started hurting last week, not much I only really noticed it cos I do a lot on my feet. I got some arch support inserts for my shoes and I use them in every pair of shoes I wear. Thing us yesterday the pain got worse so I sacked kickboxing for the night hoping a little rest would help but today I'm feeling it walking. I'm afraid I may have to take a break from placing kits of pressure on my foot which'll mean no heavy squats or deads for a while (prolly have to sack the 5x5 for now) no kicking anything hard, no kicking anything with my left leg as I'd have to stand in my right, no running (113 kg -248.6 lbs landing on one foot is a LOT of pressure!) no boxing or kickboxing sparring as I push off my right a lot while boxing and kick with either keg whilst kickboxing!!!

Damn this sucks! If anyone has any advice I'll be very grateful. I'm planning on making an appointment to see my doctor on Monday but if I could sort this without the doc's help I'd prefer that.
 
OK upper body only for the mo' walking hurts my foot so squats and deads will kill it!

My old pal incline bench, I've neglected you of late!

WU
1x10 @ bar
1x8 @ 60kg
1x8 @ 70 kg
1x6 @ 80 kg

Work
2x5 @ 90 kg
1x4 @ 100 kg
1x3 @ 100 kg
2x2 @ 100 kg

Unweighted dips (cos I didn't bring my dipping belt!)

3x8 narrow grip
1x8 wide grip
1x7 wide grip
1x5 wide grip- pushed it till total failure!!! So the day's not a total waste!


Seriously fucking pissed right the fuck off about my foot though!!!!
 
Sorry about the swearing, I don't usually go out of my way to type bad words but I'm just soo pissed off at the moment it seemed appropriate to swear to vent a little. I mean, that's EXACTLY what swearing is for ain't it??
 
Sorry to hear bout your foot matey , hope it's feeling better soon. Btw still a amazing workout. Keep killin it !!!
 
Ah thanks Donna, I needed that! I'm on a bit of a down ATM, trying to keep myself positive thinking how I can train around this problem. I NEED it to get better! If I can't run, jump, lift and kick things..... :(
 
That's a bummer about the foot and the 5x5 bro I wish I had some advice for you. It seems that I have hurt just about every body part except my feet lol Keep your chin up and do what you can while it's down you'll be back to killin it in no time.
 
Thanks bro, I seem injury prone to be honest, this isn't the first time I've had lower leg problems but I always thought I had good strong arches in my plates. I think it's cos I'm so fat right now, I easily got 66 lbs o' lard I'm carrying round with me so when I deadlift 160kg - 352 lbs or more my feet are supporting 273 kg - 600 lbs!!!
 
It's gotta very a Friday 13th thing! My tooth gas started hurting now! Bloody hell! Gonna have to go see the dentist as well now!
 
Mate I'm getting my ass to a dentist ASAP! Believe that! I was up most of the night with this bad boy!
 
Bro did you connect with someting hard during a kick?
That happend to me years back. Was doing some med contact sparring and did a nice roundhouse to a guys side but he dropped his elbow. Man that dam foot hurt for a month. I thought I broke it a couple hours after I made the contact with his elbow.
 
zedhed said:
Bro did you connect with someting hard during a kick?
That happend to me years back. Was doing some med contact sparring and did a nice roundhouse to a guys side but he dropped his elbow. Man that dam foot hurt for a month. I thought I broke it a couple hours after I made the contact with his elbow.
Click to expand...

Oooh bro that shit HURTS! I did that exact same thing once when I was 18! After that I added it to my arsenal, if I saw a turning kick (roundhouse) coming I'd turn into it and drop my elbow into the path of the foot!

I fight with shoes on now bro, French boxing (savate), is basically a combination of French kicking techniques and English boxing. As the French wore boots they kicked with them, eastern martial arts kick with bare feet because they didn't wear boots but sandals or those canvas slippers.

I've no idea what actually caused this, I've a theory it's because I was squatting and deadlifting in crappy trainers. Was thinking of maybe getting weightlifting shoes. Although this is my right and I do about 75% of my kicking with my right leg and side kicks are my favourite kicks so I do lots of 'em but the bags aren't hard and I never aim for the head with a side kick, usually the leg or waist.
 
You iceing it bro? Will help at least a little bit. Sounds most likely like soft tissue injury.
 
I agree, I found some exercises online for the arch and when I do them I can feel it right where it hurts. I'm taking myself to the doctor ASAP.

I haven't been icing it but I'll give it a shot now. Thanks for the tip bro :)
 
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!
 
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