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Joe Black
03-13-2009, 05:33 AM
I’ve been thinking about doing this for a while and today I finally decided to start (and keep up) a journal.

So here is my background in a nutshell.

My training has been on and off ever since I started training about 10 years ago. Between the ages of 20-25 I always struggled with the balance of being healthy and partying and I am pretty sure you can guess which one tended to win. Between the ages of 25-30 I started to get much more serious about my professional life and put long hours into my job and AtLarge Nutrition and as a result my training and eating has always been inconsistent.

I don’t have the best genetics. I tend to naturally be below the average when it comes to strength and I hold onto fat easily. Essentially this means I have to work my ass off and get my eating habits in check to make progress and honestly that just hasn’t happened consistently… well… ever…

Ok, enough of the sob story… I’m not here for sympathy and I know there’s no one else that can make this happen other than me. I’m here for support and encouragement mainly, aswell as training and nutrition pointers along the way:)

Where I am at now

I’m currently about 200bs, probably about 18% body fat and definitely below average on the strength front.

The best thing I ever did training wise was to go to a local gym called Core Cambridge (http://www.core-cambridge.com/) These guys are first class and know their stuff. They are basically a crossfit type of gym.You can only go there for 121 personal training, so there is no normal gym membership, but that’s what makes it so special. It’s not crowded with idiots – normally only 6-8 people at any one time - just good coaches and people who are serious about bettering themselves.

I’ve been with them for 5 months now. The first 2 months were great, but in December, January and some of February I have had some personal problems which meant I lost focus and didn’t get the most out of it. However for the last four weeks I have been going 3 times per week consistently.
We’ve just switched what I am doing. I was doing a mixture of strength training, EDT training and random circuit stuff. I hate it, but know it is good for me. After 4 or 5 weeks of this, we’re now switching to something different.

It’s basically 5 exercises per workout, the first one for 5 sets and finishing with 1 set on the last one. The rep range is either 6 or 15 depending on the exercise. I’ve only done 2 sessions of this so far, but I really think the volume mixed with the compound movements is going to get me stronger and leaner for sure.

My goals

I used to get really caught up on writing really specific goals for each month and most of the time I would be far too optimistic and fail. Don’t get me wrong, there is a time and place for specific goals, but I think it’s best for me to just work really hard and do the right things and I am confident things will go in the right direction.

My broad goals are to get stronger, leaner and fitter. To train hard a minimum of three days per week and to eat clean 5 days out of the 7, the other 2 being more relaxed (i.e. not pigging out). That’s really about it for now. I can put some more specific strength and physique goals in later, for now I just have to make this the right priority in my life and make each week count to build consistency.

Gone are the days where I just cared about size and bulking. I want to be lean and I want to be healthy. That’s why I was drawn towards crossfit type stuff and my main inspiration was Antony who used to be a mod on the forums and a regular contributor. He drifted away from the forums because his life got very busy, but we still stay in touch and I’ve been so inspired by his progress. He now runs Crossfit Frederiction (http://www.crossfitfredericton.com/) and here is his bio (http://www.crossfitfredericton.com/about-anthony-jodi/) I’m going to try and tempt him back to keep an eye on my journal:)

Ok, that’s enough for now, Later I will post my Tuesday and Thursday workouts this week.

Joe Black
03-13-2009, 10:37 AM
Tuesday 10th March 2009

Right... Bear in mind the numbers are pretty low because of my inconsistency so far and also it’s quite high reps and high volume to keep me moving and get my heart going. Prepare to watch those numbers ROCKET over the next few months.

I‘ve listed some rough weights seeing as I don’t write the lifts down, Dan who trains me does… so it’s hard to remember exactly… Oh and a quick tip - (4@60k, 1@55k) means 4 sets at 60k and 1 set at 55k.

Tuesday March 10th

Warm up – 10 mins of stretches (Camel/cat, hip pop ups, hamstring and calf stretches etc.)

* Romanian Deadlift – 5 x 15 (5@65k)
* Front Squat – 4 x 15 (4@60k, 1@55k)
* One arm dumbbell row – 3 x 15 (3@17.K dumbbells)
* One legged Step ups onto a box - 2 x 6 (2@5k dumbbells)
* One leg squat from a box (should have been reverse lunches but my foot is injured and makes it difficult) - 1 x 15 each foot

I managed to get it all done in just about an hour which I was pleased about. My eating wasn’t too bad. Ate a decent breakfast (weetabix and protein shake), lunch (pork, potatoes and veg) and dinner (beef stirfry) and I chugged down a Nitrean protein shake afterwards. I also took 1G vit C, my multi-vitamins and 6 or so fish oils caps throughout the day. Nutrition is the main area I have to get my ass into gear. I find it really hard to stay on track and as soon as I make one screw up, I just go on a binge bender for the rest of the day, rather than get back on track. That’s my perfectionist side coming out – do it 100% or not at all. Which is rubbish. Better to do things at 80% all the time than 100% just 10% of the time and the rest rubbish.

Wednesday 11th March 2009

no weighttraining today. I played badminton for an hour though. Not massively tiring, but good to get something physical done on a non weights day all the same.

Thursday 12th March 2009

Had a good session. I’m starting to get used to the new routine Dan gave me. I think the volume mixed with the compound movements is going to get me stronger and leaner for sure.

It’s basically 5 exercises per workout, the first one 5 sets and finishing with 1 set on the last one. The rep range is either 6 or 15 depending on the exercise.

So, last night’s workout was:

* Front squat: 5 x 15 @ 60K
* Chin ups (supinated grip): 4 x 15 @ (with band support)
* Push Press with dumbbells: 3 x 6 @ 20K dumbbells
* Single leg squats on box: 2 x 15 (bodyweight)
* Dips 1 x 15 (green band support)

I managed to get this done in just under an hour.

The squats were pretty easy so we’ll definitely up the volume on that next week.

Chin ups were damn hard, but it’s really going to be about just using less and less band support each week

Push Press was hard, but about right

Single leg squats were tough ish.

Dips were hard, but about right. Mainly hard just because I was really tired by that point!

As for diet, it was so, so and I REALLY have to get my damn ass in gear here. Without a clean diet, I feel my progress is always going to be slow and disappointing.

RonnyB
03-13-2009, 11:26 AM
Good stuff, i'll be following your journal, it really does give you motivation to train hard by keeping a journal, good luck.

Guido
03-15-2009, 11:08 AM
Whoah! Daniel has a journal! :D :D :D

Joe Black
03-17-2009, 03:02 AM
Heh, I was wondering if there might be some bets between the mods on how long it will last :)

I trained on Friday and did well. Because it’s a few days since I did it, I can’t remember the weights and numbers very well, but here goes the workout.

Flat barbell bench press: 5 x 15
Barbell Back Squat and push press: 4 x 6
(can’t remember what I did here!)
Dumbbell bicep curls: 2 x 15
Turkish get up 4 reps (2 each side)

Pretty tired afterwards, the high reps and minimal rest in-between sets is really challenging.

Diet was not bad on Friday, but over the weekend I relaxed up a lot and drank cocktails....

Back on it this week though. Yesterday was a rest day. I ate pretty well, but I really need to step it up for the rest of the week and eat REALLY well and train REALLY hard. I have 8 weeks until I go on a holiday and I really want to drop some weight for then. Going to require a couple of good cardio sessions on top of these weight sessions.

I’ll report back tomorrow after my workout tonight.

Sooooooo not looking forward to the 4 x 15 on chins:)

Anthony
03-17-2009, 07:38 AM
Daniel, you gotta take your numbers seriously. If you can't remember what you did, keep a paper journal at the gym and then transfer that online. Letting everyone know you did a workout is great, but without numbers it doesn't serve you much purpose.

PS - I give this journal 6 weeks.

Joe Black
03-17-2009, 10:28 AM
Great to see you here Anthony and I hear ya on the numbers.... I'll make sure I take note of the numbers and record them here too.

I'm gonna make you eat your hat :)

heathj
03-17-2009, 11:31 AM
haha awesome. keep it up and stay consistent!

Jorge Sanchez
03-17-2009, 12:09 PM
Good luck dropping the weight. Where are you vacationing?

Joe Black
03-18-2009, 03:06 AM
Jorge, I am going to Cyprus for a friends wedding. There will be about 20 of us altogether going for a week! Gonna be awesome.

Ok, so I took Anthony's comments on board and recorded my numbers last night. I felt stronger and made good progress from last Tuesday. Bear in mind that last Tuesday though was the first time on this program so some of the stuff was a little lighter than it should have been to test what weight I should be doing for the reps.

Still though, I did more volume and weight on most stuff and was working hard for the full hour.

From speaking to my trainer, this is tier training. He has 4 week blocks planned where you go up in weight, then volume (with the new weight) then drop off and then up the weight overall ending up with more volume and weight than 4 weeks ago. The good thing about this is it is really hitting me on the cardio side of things, I feel shattered throughout and after the training. Rests are short between each set - I think 1:30.

Romanian Deadlift - 5 x 6, 1 x 5 @ 80kg (last week it was 5 x 6 @65k)

This should have been 6 x 6, but on the last set my grip was proving difficult so I did 3 reps, racked it and then did another 2.

Front Squat - 5 x 12 @ 60kg (good progress because last week I only did 4 sets and had to drop it to 55k on the last one)

One arm dumbell row - 4 x 12 @ 20kg dumbells (upped the weight and did an extra set)

Dumbell Step up - 3 x 6 (6 on each leg, so 12 in total) @ 15kg dumbells (upped the weight and did more sets)

This is where you hold 2 dumbells to your sides and step up onto a box, trying to get the step up from the hamstrings.

Single Leg Squat on a box - 2 x 12 (bodyweight)

Joe Black
03-20-2009, 04:22 AM
Had an awesome workout yesterday.

I was a bit worried before I started working out because my lower back was hurting a bit. Pretty sure it was from the Romanian deadlifts and front squats on Tuesday. My lower back can tend to flare up when I push myself hard on things like squats and dead lifts which is annoying so I am just being really careful of form and making sure I don’t go too deep as that’s when I get the problems (hips being tight and lower back coming into play)

I asked my trainer if it was sensible to have those two together considering my back and he just told me to man up and get on with it. lol

This session is different from last weeks in that I am doing one more set for each workout , heavier weight and on a few exercises a couple less reps. Overall though when you consider the weight and reps, decent progression each workout.

Anyway……….

Back squat: 6 x 12 @ 75kg

Chin ups (supinated grip): 5 x 12 (2@blue band and 3 @ 2 x green bands)

Push Press with dumbbells: 4 x 6 (3@22.5kg dumbbells and @ 1 @ 20Kg dumbbells)

Single leg squats on box: 3 x 12 (bodyweight)

Dips 2 x 12 (2 x red bands for support)

Overall that’s great progression and I worked flat out for an hour and it really got me blowing hard.

Last week was a bit of a tester week to see what weight felt comfortable so I probably expected to lift more, but even on some lifts that were hard this week, doing more weight and more sets felt fine.

The thing I am loving about these workouts is I can feel myself progressing strength wise and it is also doing me the world of good cardiovascular wise. My sessions are getting easier to get through and last weekend I ran 4 miles and normally I would have been ready to keel over after 2 miles, but 4 miles felt hard, but comfortable.

Lastly. I am going to start getting serious about diet next week… I planned out something simple. I’m not going to fuss twoo much about calories, but it is roughly 2500 cals about 40/30/30 – fat, protein carbs. I just tried to keep it as simple and non processed as possible. See what you think:

Meal 1 - Breakfast - 7:30am

Scrambled Eggs or Omelette

- 3-4 Eggs
- Mushrooms
- some nuts
- Peppers

Mixed berries
Multi-vitamin
1g vitamin c

Meal 2 - snack - 11:00am

Protein shake (2 scoops of Nitrean)
Banana
Cashews (50g) and cranberries (25g) mix
3g fish oil capsules

Meal 3 - Lunch - 1:00pm

Salmon, chicken, turkey or beef
100g rice
Broccoli & Spinach
Side Salad with oil

Note: if having chicken, supplement with nuts and fish oil caps


Meal 4 - snack - 4:00pm

Melon pieces
Cashews (50g) and cranberries (25g) mix
3g fish oil capsules
1g vitamin c

Meal 5 - 7:00pm


Something light – lean meat and veg

After training will be 2 scoops of Nitrean and some fruit or a carb drink.

Anthony
03-20-2009, 05:56 AM
Daft Sod,

Diet looks spot on in terms of food choices. Keep an eye on performance to make sure calories aren't too low.

If your coach is watching your DL form and it looks good, I would say the sore low back is just a sign of your weak link. Once you get stronger it will stop giving you grief.

Joe Black
03-20-2009, 07:41 AM
Yeah he is watching it and has adjusted it to ensure I don't go too deep as that's where the problem kicks in. Hopefully it will get better as I get stronger and he is always giving me grief to foam roll and sit on a hockey ball!

By the way, nice diet docs on your site, that's what I used to base the diet on.

The odd thing I found with crossfit recommendations is it is damn hard to get carbs and they reckon it should be about 30% of diet.

Looking forward to the workout tonight, particularly the turkish get ups!

cphafner
03-20-2009, 01:38 PM
Our fearless leader! good luck

vdizenzo
03-20-2009, 09:18 PM
Above all else be consistent. You don't have to have a specific body or strength goal. Your goal can be to be consistent. My wife will have these periods where she will find excuses to take a few days off which turns into weeks and then it's a month. Her goal now is to weight train twice a week, HIT cardio once a week, and to eat cleaner. If she gets a third weight training day in or extra cardio that's great, but we have set the goals to be attainable so she can be consistent. Wouldn't you know it, she's dropped 6 lbs in a few weeks and her abs are coming out.

Keep it up Daniel. Make everyone eat their words.

Joe Black
03-21-2009, 06:16 AM
Awesome advice Vince.

I totally agree. I always used to have these carefully planned out goals. goals for my weight, lifts, physique, all broken down by 1, 3, 6, 9 and 12 months etc.

Earlier this month I just said you know what? If I just make my only goals train HARD 3 times a week, eat clean Mon-Fri and swap the car for the bike a few times a week, the rest will take care of itself. I can't NOT get leaner, fitter and stronger.

I had a great session yesterday also, I will update with some numbers later :)

Thanks for the feedback everyone.

Joe Black
03-22-2009, 03:19 AM
Friday's update as promised.

I was really happy with my progress on Friday. Same deal as every session this week - more volume and more weight and my endurance also seems to be improving in the fact that my strength doesn’t drop so quickly after the first set and I am puffing less :)

Here we go with the numbers.

Flat Barbell Bench Press – 6 x 12

2@50k
1@47.5k (8+2 forced reps)
3@40k

Squat thruster (back squat into military press) 5 x 6 @30K

Glute Ham Raise - 4 x 12 (bodyweight)

Dumbell Bicep Curl - 3 x 12

2@12.5k dumbbells
1 @ 10k dumbbells

Turkish Get up - 2 reps each side with 30K dumbbells

The numbers on the whole are still pretty low, but form is excellent and I am positive I can drive these up significantly over the next couple of months.

Overall a pretty good week. I hit the gym 3 times and trained 110%. Diet was here or there, but not dreadful. But, I did plan out a quality diet, bought all my food yesterday and am going to make up 3 days worth of food this evening so next week is going to be a really big test to see if I can stick to it and not get sidetracked. Determined to smash it though.

Cheers for everyones comments so far!

Dracoy
03-22-2009, 08:33 AM
Squat thruster (back squat into military press) 5 x 6 @30K

Sounds epic :D

heathj
03-22-2009, 07:03 PM
behind the neck oh press puts a lot of strain on your elbow and shoulder. I always personally liked front squat + press instead, or using dumbbells.

Joe Black
03-23-2009, 01:23 AM
Yeah I do dumbell push press already.

We did want to do front squat but I found it hard to get under the bar enough to get the grip so I could then press it afterwards. I'll work on that flexibility though because I would much prefer to do front squat with it.

Joe Black
03-23-2009, 03:36 AM
Normally my mornings are such a rush. Up early, check emails and the forums, do a few small jobs, shower and I am out of the door with no breakfast. So, it actually felt good to get up a little earlier this morning, cook a good, healthy breakfast and take 20 mins out to eat it and take my time with it.

scrambled eggs, pine nuts, mushrooms, peppers and some blackberries/raspberries... hmmmmmm.... :)

one down, 4 to go :)

Anthony
03-23-2009, 10:29 AM
Nice breakfast - where did you find that?? Are pine nuts expensive in Ireland?

I definitely agree with Vinnie - consistency is more important than anything else. You are a consistent slacker - just learn to put that energy into the gym and you'll be the next Arnold.

5 weeks left?

:D

Joe Black
03-25-2009, 04:25 AM
Thanks for the motivational words Anthony :)

Ok, so things are still going well.

Training = excellent.

Diet = still a bit here or there although better than it has been for ages. I am going to start writing down my diet each day and psoting it on a Friday so there is more accountability there. Still finding it hard to get things eaten at the right times.

Yesterday’s session felt tough and I didn’t feel on form, but I managed to get through it anyway. I have mixed feelings on it. I progressed nicely so I should be pleased, but it felt tough and I had to pause in some sets to grind it out.

Romanian Deadlift – 6 x 6

I didn’t manage to complete all 6 sets of 6 reps which really pissed me off. I struggled with my grip on Romanian deadlift so I had to rack it mid set on some of the latter ones. The weight felt fine, it was just my grip and I was using straps! :(

Here is what I managed: (all with 90k)

2 x 6
2 x 6 (4, pause, then 2)
1 x 5 (3, pause, then 2)
1 x 2

I need to really work on improving my grip, any tips?

Front Squat – 5 x 10

2 x 10 @70k
1 x 10 @67.5k
1 x 10 (6, pause, then 4) @65k
1 x 10 (7, pause, then 3) @62.5k

Single dumbbell one arm rows – 4 x 10

2 x 10 @22.5k dumbbells
2 x 10 @20k dumbbells

One leg step up onto a box – 3 x 6 (on each leg)

3 x 6 on each leg with 15k dumbbells

Single leg squat on a box – 2 x 10 (on each leg with bodyweight)

tomv
03-25-2009, 05:03 PM
G'day Dan,
Keep up the good progress mate, we all have ****ty off days as I'm sure you know. Could you try mixed grip with the RDL? Or would that put your back at a slight rotation? I don't have much experience with the lift. Also chalk if it's a case of sweaty hands. Can buy it from any rockclimbing gym cheap as chips.
Also for a good healthy recipe that you can divvy up and take with you to work:
http://www.wannabebig.com/forums/showthread.php?p=2112084#post2112084
I swear by it.

Joe Black
03-30-2009, 12:29 AM
Yeah I am try chalk.

Not many updates last week as I didn't train after Tuesday. Wednesday night I was really poorly - I was up for most of the night throwing up, it was the worst I had EVER felt! It really knocked it out of me and on the THursday I literally ate one piece of toast and drank 5 pints of water.. nothing like throwing up and eating 80 calories in a day to get the weight down huh? :)

Anyway... back on it today and aiming for a good week of eating and training.

Joe Black
04-03-2009, 04:00 AM
Hey all,

I know I have been a bit quiet, that’s because things have been a bit quiet on the training and diet front in general.

Last week, the sickness bug I caught really hit me for 6… I felt weak with hardly any appetite all the way through to the weekend and now I seem to have a damn cold. Appetite is coming back now though.

Anyway, enough bitching. I got into the gym both Weds and Thursday and had two really good sessions, despite feeling a bit off. The tier training program I am using works in four week blocks so we went back to week one again this week and I am pleased that compared to the week 1 from the previous block, all lifts are up. Numbers below:

Rest times between sets are all 90 sec for each exercise and about 3-4 mins between moving onto a new exercise. (5 mins if I can manage to stretch it out strategically with some random talk to the PT.. He soon catches on I am looking for more rest lol.)

Weds April 1st


Romanian Deadlift – 5 x 6 (90K for the first set, stripping off 2.5k each set leaving 80K for the last set)
Front Squat – 4 x 15 (70K, 60K, 57.5K, 55K)
Single arm dumbbell row – 3 x 15 each arm (20K, 17.5K, 15K dumbbells)
Dumbbell Step up – 2 x 6 (15K dumbbells)
Single leg squats on a box – 1 x 15 (bodyweight)


Thurs April 2nd


Back Squat – 5 x 15 (75K for the first set, stripping off 2.5k each set leaving 65K for the last set)
Chin ups – 4 x 15 – supported by a blue and green band (the last 2 sets I needed a bit of help getting to 10+ reps)
Dumbbell squat and push press – 3 x 6 (22.5K, 20K, 17.5K dumbbells)
Single leg squats on a box – 2 x 15 (bodyweight)
Dip – 1 x 15 – supported by two red bands


I’m really pleased with hammering out the 5 sets on back squat, it was an absolutely killer and the last 5 reps on sets 3,4 and 5 were like oldskool 20 rep squats but I grinded it out with pretty good form. It had me blowing hard though!!!

Still loving this routine, it’s exactly what I need. It’s getting me stronger, building endurance and will definitely get me lean and fitter overall.
Diet wise, Weds and Thursday was very good. Not exactly as planned but on the whole clean with enough food.

Breakfast is either oats or scrambled egg. 11am has been fruit with a protein shake and some cashew nuts. Lunch for both days was salmon, rice and kale. Fruit and a shake mid afternoon and a normal meal in the evening that I don’t sweat about too much. It’s generally pretty clean though.

I am going to get a bit more detailed about diet and report it back here weekly but for now I am just eating regularly, making sure it’s clean and not sweating the evening meal too much. Trust me, that’s about 1000 times better than it ever has been! I go on vacation next week for four nights, but after that I may get a bit more detailed about recording and posting it here.

I’ll update on Saturday with tonight’s workout and then won’t update again for about 7-8 days as I am off to a place called Kempley for a nice relaxing break and to celebrate the move from working for someone else to going it alone (well, with Chris!)

Good news for you is that you’ll see more of me on the forum as a result :)

Joe Black
04-15-2009, 01:35 AM
Ok, I am back and on it now.

The break was awesome. Sooo relaxing.. Read, biked, made a bonfire and a bbq, went bowling, cooked some great meals and I feel totally refreshed :)

Yesterday was my first day back in the gym and I won't lie, it felt hard, hard, hard.

Here we go:

Tues April 15th


Romanian Deadlift – 5 x 6 (90K for the first set, stripping off 2.5k each set leaving 80K for the last set)
Front Squat – 4 x 15 (70K, 60K, 57.5K, 55K)
Single arm dumbbell row – 3 x 15 each arm (20K, 17.5K, 15K dumbbells)
Dumbbell Step up – 2 x 6 (15K dumbbells)
Single leg squats on a box – 1 x 15 (bodyweight)


It's exactly the same as my last workout day like this as we are starting back on day one of the four week cycle.

The olnly thing that pissed me off was that front squats felt HARD. Like REALLY hard. I was blowing by reps 7 or so and it felt so hard to get through them but I am really happy that I didn't pussy out and hit 15 reps on each set. Stopping at 10 reps went through my mind on EVERY set!!

As for diet, man I was so happy with yesterday. 5 good, well balanced meals.. no rubbish. I'll update my diet every week as I am now keeping a simple log of what I eat so I can look back over the week and see how I did.

So, overall a good first day back. Today is rest day but I may get out and do something, not sure what yet!

Joe Black
04-17-2009, 02:41 AM
Yesterdays workout was really good. Really tough, but really good.

Thurs April 2nd

Back Squat – 5 x 15 (75K for the first set, stripping off 2.5k each set leaving 65K for the last set)

Chin ups – 4 x 15 – supported by a blue and green band for the first 2 sets, but then we switched to a blue and red band as it was too much tension/support it was hard to keep form. I managed to get 10 or so with help on the extra 5 on the 3rd set and about 7 myself and 3 forced on the 4th set to make 10 reps in total on the 4th set.

Dumbbell squat and push press – 3 x 6 (22.5K, 20K, 17.5K dumbbells)

We switched out Single leg squats on a box and decided to do a bit of mobility work instead. Squatting with just the bar, going really deep, holding for 6, dipping and then exploding up. 2 sets of 6 reps. Hard, hard, hard.. Particularly after back squats and squat and push press.

Dip – 1 x 15 – supported by two red bands

Diet has been sooooooooooooooooo good this week and it proves I really can do it if I stay focused and just recognise when I feel like switching off and then just eat something instead :)

I'll post my food log over the weekend!

Got a session tonight and then a 4 mile run over the weekend!

Joe Black
04-18-2009, 02:55 AM
Yesterday was also a pretty good day.

Training to start with... Fridays session tends to be an easier one due to the exercise selection and it's probably good too because Tuesday and Thursday sessions kill me...

Because it was my first week back after my break I was feeling tired, my knees were aching and I was sore from head to toe, but this should ease it's self out over the next week or so as I get into the swing of things.

Fridays session went like this:


Flat Barbell Bench Press – 5 x 15 45k, 45k, 45k, 40k, 35k
I can't believe I am benching under 100lbs lol, but with such short rests in between sets, this was killing me!
Squat thruster (back squat into military press) 4 x 6 @30K
Glute Ham Raise - 3 x 12, 10, 10 (bodyweight)
Dumbell Bicep Curl - 3 x 15 (12.5k dumbbells)


I skipped the Turkish Get ups because of my soreness and knees but will definately get back to these next week.

I promised to log my foods which I did from Tuesday. I was really pleased with this weeks effort on the food front. It probably came out about 80% how I wanted it to, but I don't think I have stuck to 80% for four days in a couple of years!

Gut feeling is that I could do with a few more calories and have to get a bit stricter with my timings, but I can work on that each week and get a touch better. Consistency at 70%+ is what I need right now and I can build on that going forward.

Comments on my diet would be really appreciated!

Didn't put timings in here, but they are fairly equally spaced out.

Tuesday


Oats with milk, multi-vitamin and 1 g vit c
Opticen, cashew nuts and cranberries
salmon, rice, salad and olive oil
opticen (post workout)
chicken, salad and pita bread (commonly known as a chicken kebab lol)


Wednesday


3 eggs, peppers, mushrooms, oil, multi-vit and 1g vit c
Opticen, cashews and 4 x fish caps
Chicken, rice, salad and 3 x fish caps
Pasta, tuna and mayo


Thursday


3 eggs, peppers, mushrooms, oil, multi-vit and 1g vit c
Opticen and 4 x fish caps
Chicken, rice, salad
Opticen (post workout)
2 sausages, potato mash (with a small bit of butter and milk), brussel sprouts and carrots


Friday


4 eggs on 3 pieces of toast, milti-vit and 1 g vit c
Steak, baked potato and veg with apple pie and fat free frozen yoghurt
Some chocolate :(
Pasta with carbonara sauce


I know compared to those eating really clean this may not seem that great, but it's something to build on week after week.

Going to relax over the weekend. Eat what I want, just keep it fairly clean and I will be going for a 4 mile run.

tomv
04-18-2009, 03:30 AM
Keep it up danny boy! One thing I have realised recently (through simple trial and error) is that diet plays a very big part in progress. In my personal experience I've never seen better gains then when I have been paying attention to what I eat and making sure I'm putting the right fuel in the engine!

Jorge Sanchez
04-18-2009, 11:50 AM
I really like your workouts, Daniel. Even if you're not moving tons of weight, I bet you're conditioning is really improving.

Joe Black
04-19-2009, 03:46 AM
I really like your workouts, Daniel. Even if you're not moving tons of weight, I bet you're conditioning is really improving.


It really is.

The other week I went for a run and would normally have to stop after a mile or so and I managed 2 miles non stop and then ran another 2 miles with a couple of short breaks and felt better than I did after one mile a few months back..

Tough working with such small numbers but as I get stronger it will be a little less embarassing and at the moment my conditioning and dropping weight is the most important thing to me so I know it is all the right priority.

Joe Black
04-19-2009, 03:47 AM
Keep it up danny boy! One thing I have realised recently (through simple trial and error) is that diet plays a very big part in progress. In my personal experience I've never seen better gains then when I have been paying attention to what I eat and making sure I'm putting the right fuel in the engine!

couldn't agree more!

Joe Black
04-28-2009, 04:55 AM
Hey all,

I just wanted to let you know that I haven't lamed out :) Well, I have a bit on the journal updating, but will get back on it this week with daily updates.

Last week I hit the gym hard 3 times and did pretty well. Up on virtually all exercises and I also ate very good Monday through Friday.

I will definately get back to updating daily from tomorrow and am going to up the cardio stuff in general as I am just pissed off with not being lean lol.

tomv
04-28-2009, 06:24 AM
I guess I forgive you...

Good to hear everything's staying on track mate. I feel you about the not being lean, having to look at yourself in the mirror can be very good motivation sometimes :P.

Joe Black
04-30-2009, 02:55 AM
Yeah, a damn good one!

I skipped the gym Tuesday and shifted the session to Wednesday. Overall the session went well. This week weight goes up and 12 reps shift to 10 reps, still on a 6,5,4,3,2 set schema. The only thing that pissed me off was that my back is now hurting, definately caused by shifting up weight on romanian deadlifts and front squat. I stretched it out last night and will do so a few times today and see how I feel later. I will definately go to the gym, but we might have to change the session tonight if it still hurts - back squat, squat and press aren;t gonna be good for it.

So, last nights session:

Weds April 29th


Romanian Deadlift – 6 x 6 (92.5K for the first set, stripping off 2.5k each set leaving 80K for the last set)
Front Squat – 5 x 10 (70K, 67.5K, 65K, 60K, 60K)
Single arm dumbbell row – 4 x 10 each arm (20K, 17.5K, 17.5K, 15K dumbbells)
Dumbbell Step up – 3 x 6 (15K dumbbells)
Bottom squat position – 2 x 8 (just the bar)


Not sure what to call the last exercise. It;s basically squatting down to the bottom of the position and then he counts 6 and I focus on getting back onto the heals, chest out, etc etc and then after a count of 6 driving up. Basically to get me focused on form and to free my hips up a bit. Staying down there for 6 kills!!!

Diet yesterday was not too bad.... not enough calories or protein but nothing naughty which is a definite improvement. I even resisted chocolate my girlfriend was chomping on late at night. Why does she have to do it next to me!!


Meal 1 - oats and 3 eggs with a splash of milk. Multi vit, vit c and 2 x fish oil caps
Meal 2 - opticen, cashew nuts and 2 x fish oil caps
Meal 3 - chicken wrap, coleslaw and a cranberry juice
Meal 4 - quiche, potatoes and salad with olive oil


Going to aim to get in at least 5 meals today... I cannot wait for my novus bars (http://atlargenutrition.com/nutrition_detail.php?products_id=24) to arrive as it;s really gonna help for a 36g protein hit!

tomv
04-30-2009, 04:57 PM
Good session man, it's good to see that they're really working on your squat form like that with those pauses in the bottom position. Something like that makes me think that they're really a smart bunch of trainers. Good work on the diet, bummer you didnt get enough Cals but better that then cramming in the junkfood!

Joe Black
05-01-2009, 02:08 AM
Yeah, they are really good guys at this place... It's far from what you get at a normal commercial gym. My Dad even goes there and he just wanted to stay active and they have him deadlifting and squatting now!

Yesterdays session was an odd one. My back was still hurting so we couldn't do the normal session. To give you an idea, it hurt just doing stiff legged deadlifts with JUST the bar.

The first half hour was spent stretching and then someone putting their thumbs and elbows in my back. Ouch, ouch, ouch. This REALLY hurt. Then we did some more stretching and finished off with some light squatting with just the bar to keep me moving.

I'm coming to the conclusion that I really do have to do more stretching and mobility work outside of the gym or I am always going to get injured any time I start to make some half decent progress.

So, from today it's at LEAST 30 mins per day.... foam rolling, stretching, sitting on a hockey ball etc.. I am determined to really improve my mobility outside of my gym sessions.. This is just no good.

Todays session should be ok as it's a fair amount of upper body..

Yesterdays diet was pretty good too!

Meal 1 - oats and 3 eggs with peppers and mushrooms. Multi vit, vit c and 2 x fish oil caps
Meal 2 - chicken and rice and 2 x fish oil caps
Meal 3 - melon, cashew nuts and 2 x fish oil
Meal 4 - chicken and rice and 2 x fish oil caps
Meal 5 - Jacket potatoe, tuna, mayo and salad

Joe Black
05-01-2009, 02:09 AM
Good session man, it's good to see that they're really working on your squat form like that with those pauses in the bottom position. Something like that makes me think that they're really a smart bunch of trainers. Good work on the diet, bummer you didnt get enough Cals but better that then cramming in the junkfood!


Yeah, seeing as I am cutting, it's not that much of a problem and as you say, as long as I am keeping it to at least 4 and it;s nice and clean it's all good and about 100 times better than my diet before!

Thanks for the comments :)

Joe Black
05-02-2009, 06:09 AM
Friday 1st May

Training

Had to take it easy again which really pissed me off, but better than screwing up my back much further.

We did about 30 mins of stretching, foam rolling and then the following which was pretty light still: (bit of a mix from what should have happened the last two sessions, sticking to upper body)

Squats with just the bar - 3 x 12
Bench press 5 x 10 (50k, 47.5K, 45K, 42.5K, 40K)
Chins 4 x 10 (green and blue bands) (needed a bit of help on the last couple for the last set)
Bicep curls - 3 x 10 - 12.5k, 10k and 7.5k dumbells

Diet

Was more relaxed yesterday and I didn't track what I was doing but I am getting into the habit of still eating clean on the releaxed days, but just don;t probably eat enough.

Overall, bit of a ****ty week, but each week I get more motivated to get this **** in order. Next week is gonna be an AWESOME one.

Sidior
05-02-2009, 06:33 AM
Glad to see you keeping things on track in here.

Joe Black
05-02-2009, 06:34 AM
Yeah, just need to get some momentum behind me so I can get those numbers going up. :)

tomv
05-02-2009, 10:53 PM
I agree about your momentum comment dan, as you start getting more in to the routine and eating clean it just becomes easier and easier to do.

Joe Black
05-06-2009, 02:42 AM
Ok, yesterday was a good day.

My back was still hurting, but it's getting better each day so that is good.

Yesterday was the start of me caring and putting in the effort in regards to mobility. It's definately the reason I keep getting back problems - my hips and hamstrings are so incredibly tight all the time.

My mobility routine for now is the following 3 times a day, roughly 15 mins each session.

Kneeling Hip Flexor Stretch (http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html) - 2 and a half mins each side
Lying Wall (http://www.exrx.net/Stretches/GluteusMaximus/LyingWall.html) - 2 and a half mins each side
Sitting on a hockey ball massaging the glutes - - 2 and a half mins each side

I did this yesterday and my back was much better in the gym and when I was stretched out I was much more flexible. Need to really keep this up and I should see the benefits.

Here is how training and diet went:

Training

This week was supposed to be a back off week which was a good job because I am still having to stick to very light weights to be careful of back twinges.

Romanian deadift - 4 x 10 (50k, 60k, 60k, 60k)
Front Squat - 3 x 10 (40k, 50k, 50k, 50k)
Bent over Dumbell Row - 2 x 12 (20k dumbells)
Single leg step up (2 x 6 on each side with 15k dumbells)

The above was pretty easy, but felt about the right loads as to not push it with the back. All very frustrating but the right thing to do overall.

I then went for a light 1 mile run.

Diet

Meal 1 - Oats, multi-vit and 1 g vit c
Meal 2 - tuna and pasta and mayo
Meal 3 - tuna and pasta and mayo
Meal 4 - Fish (cod), potatoes and veggies

Mental note - need to eat more!

Joe Black
05-07-2009, 02:25 AM
Yesterday was an off day but I still go a little bit done :)

Diet wasn't hugely great yesterdsay - same story really.. nothing bad at all, just didn't eat enough. When I think about it, this is always the worst case scenario now which is much better than eating rubbish :) So the challenge now is to hit at least 4 meals EVERY Day without fail and shoot for 5-6 a good 2-3 days in the week.

Here was yesterdays eating:

Meal 1 - Oats, multi-vit and 1 g vit c
Meal 2 - Ommetelle with cheese, peppers and mushrooms
Meal 3 - Jacket potatoe with beans and cheese

Yep that was it, probably less than 1000 cals. Ahh well, I am cutting I guess :)

I went for a 2 mile run though... Running with the gf, so had to stop a few times as she is just getting into it but soon I should be running 2-3 miles no stopping as a minimum.

Stretched 3 x 15 mins yesterday also.

Overall, things ticking over ok :)

Joe Black
05-07-2009, 02:32 AM
Wow, just read my post - I am smilie mad :) :) :)

tomv
05-07-2009, 04:17 PM
Good to see you and the girlfriend smacked out a run Dan! I'm amazed at your inability to eat, you must be a busy man haha.
As you said though it's a good thing you're cutting and at least this has now become the worst case scenario rather then eating rubbish.
Your comments on stretching inspired me, I'm going to try do a few little sessions throughout the day.

Joe Black
05-08-2009, 03:25 AM
@ Tom - I know.. it's a bad habit. I get wrapped up in stuff and just want to keep going without eating and I have to force myself away to eat... I am slowly breaking it though.

Yesterday was a quality day - my best for a couple of months.

Training

I'm still taking it easy and highly aware of my back and some pain in my glutes, but overall I managed to up the weight and hardly felt any twinges at all.


Back Squat – 3 x 10 (60K, 70K, 80K) (with two warm up sets of 50K)
Chin ups – 3 x 10 – supported by a blue band - I needed some help on the last two sets though. I managed 1 x 10, 1 x 6/4 and 1 x 4/6)
Dumbbell squat and push press – 3 x 6 (20K dumbbells)
Step up onto box with 7.5k dumbells – 2 x 15


A slightly mixed up session, but not bad overall.

Diet

Her's where it gets good. Awesome day.

Meal 1 - Oats, multi-vit and 1 g vit c and 3 fish oil caps
Meal 2 - 3 eggs scrambled, pear and banana and 3 fish oil caps
Meal 3 - chicken, rice and 3 fish oil caps
Meal 4 - Opticen (post workout)
Meal 5 - Fish, potatoes and veg

This is getting much better and I felt great for my workout.

I also jumped on the scales this morning and am showing 3lbs lighter from 6 days ago which is good.

All in all.. progress :)

Joe Black
05-13-2009, 02:25 AM
First training session of the week yesterday and went pretty well considering... The back is holding up and getting better.


Tuesday 12th May


Romanian deadift - 5 x 6 (80k, 77.5k, 75k, 72.5k, 70k)
Front Squat - 4 x 12 (I can't remember what I did here, but will be sure to remember for next time)
Bent over Dumbell Row - 3 x 12 (22.5k, 20k and 17.5k dumbells)
Single leg step up (2 x 6 on each side with 15k dumbells)


So, still light but I feel things are on the right track to progress now. We're just going to be patient, focus on form and move up as slowly as it takes for my back to keep up. I'm going to get in and see a therapist this morning to get a bit of work done on the back too just to loosen things out a bit.

I have been keeping up my 30-45 mins of mobility/stretching work EVERY day and it is helping out a ton. Front squats felt MUCH more comfortable yesterday and I was able to get lower than I normally would and hold my shape. Gonna DEF keep this up.

Diet was pretty good.. a bit random but nothing bad. didn;t record anything though.

I am going back through precision nutrition this week and am gonna plan a diet which falls under their 10 principles and also uses gourmet nutrition recipes and a few of my own.

The key thing about PN is that it is quite carb restrictive which I think I need. I am just not losing any weight right now and I need to try something diffferent. Basically you get carbs during your workout as part of an energy drink and then in a meal 3 hours after your workout and then all other carbs are from veg and fruit. I think it will really help me to get into this habit.

I go on vacation in a weeks time, so I got a week to plan it all out so i can start on day 1 when I come back!

Joe Black
05-13-2009, 11:46 AM
You know what, **** waiting till I get back from Cyprus to get started. I'm sick and tired of always putting this stuff off, I am going to start tomorrow. Tomorrow marks the first day or a new lifestyle for me.

I have 6 full days (Thursday through to Tuesday) before I go to Cyprus that I can use to prove to myself that I can eat well.

I spent the last hour re-capping on precision nutrition and planning out Thursday and Fridays meals.

For those that don't know how precision nutrition works, they basically give you a template for eating on non workout and workout days. (you're only allowed non fruit and veg carbs during and post workout.) Also, the gourmet nutrition cookbook is full of mains and accompaniments, sorted by anytime and post workout. Good news is I plan to workout at least 4 of the 6 days, so I get to eat some nice carbs :)

Also, rather than me trying to construct every meal, it's easy to pick some from the gourmet nutrition cookbook. I made a slight change here or there but made sure they still fell in line with the precision nutrition general rules :)

So, here is my planned eating for Thursday and Friday which I am going to hit 100%!!!! I am literally making a shopping list now and heading off to buy it shortly.

Wish me luck.

Thursday

Breakfast – 7:00am

Green Cuisine Fritata
Green Tea or hot lemon water
2 x fish oil capsules

Snack – 10:00am

Novus Protein Bar
1 cup of veggies (broccoli and carrots)
3 x fish oil capsules


Lunch – 12:30pm

Stir Fry Beef
Sauted Spinach with roasted garlic
Cashew nuts
2 x fish oil capsules

Snack – 2:30pm

Low fat Yoghurt with berries
1 serving of Nitrean

During workout – 4:00pm

1 serving of Opticen

Evening meal – 7:00pm

Lemon Salmon
Vegetable Brown Rice (pepper, courgettes, and sunflower seeds)

FRIDAY

Breakfast – 7:00am

Tomato Salmon Scrambled eggs
Green Tea or hot lemon water
2 x fish oil capsules

Snack – 10:00am

Novus Protein Bar
1 cup of veggies (broccoli and carrots)
3 x fish oil capsules

Lunch – 12:30pm

Chicken breast
2 cup of veggies (broccoli and carrots)
Cashew nuts
2 x fish oil capsules

Snack – 2:30pm

Low fat Yoghurt with berries
1 serving of Nitrean

During workout – 4:00pm

1 serving of Opticen

Evening meal – 7:00pm

Sirloin Beef Skewers
Curry Coconut Chickpeas

Joe Black
05-14-2009, 08:28 AM
Things are going REALLY well. First 4 meals eaten precisely as planned. Nice to know I CAN do it.

Travis Bell
05-14-2009, 08:56 AM
Nice work Daniel!

Joe Black
05-14-2009, 02:28 PM
Just finished meal 5.. A perfect 100% day!!!

tomv
05-15-2009, 12:38 AM
Good stuff mate, remember the good times when the going gets tougher!

Joe Black
05-15-2009, 02:41 AM
Thanks guys. Yesterday was so good. It really felt like a different lifestyle and the stuff I made was really easy, quick and tasty.

Off to a great start today too. Meal two in an hour.. Can;t wait for my novus bar and veggies :)

Jorge Sanchez
05-15-2009, 07:31 AM
Your diet really looks on track the past few days. Workouts are looking good too, just be sure to take care of all those little aches and pains. Do you foam roll?

Joe Black
05-15-2009, 08:26 AM
I should foam roll more. Actually getting down to the gym 30 mins early to do it.

My stretching is normally 10 mins of hip stretches then some hockey ball rolling on the glutes - 2 to 3 times a day but gonna put some foam rolling in there too I think.

Diet is soooooooo good today also. Had four meals so far - all perfect and tasty. Off to train now, drink an opticen, then it's sirloin skewers with curry chickpeas and day two done @ 100%...

The back stuff is frustrating me so much. I am getting back and glute twinges all day long. just gotta really stretch and foam roll more and really focus on form and the weight. I'll get through it though!

Joe Black
05-17-2009, 08:27 AM
Well, I have definitely surprised myself with the last four (nearly) days of eating.

After going back through precision nutrition and planning out a few days of eating with recipes from gourmet nutrition I have as of now eaten 18 meals to perfection, exactly as planned. And best of all they were all easy to cook and tasted great. I really feel like I have turned a corner here for three reasons.

1. I have realized that good, healthy food can be quick to cook and tasty to eat. You just have to know the recipes!

2. I have taken some rules from precision nutrition that I was not applying previously which I think will go a long way to getting me lean. Specifically only eating non veg/fruit carbs only on training days and within 2-3 hours after a meal. IT also forces me to go for a run if I want to eat a carb evening meal.

3. I have actually proven to myself that I can stick to a clean eating plan. This gives me the confidence that as soon as I get back from Cyprus, it will be a clean eating lifestyle for me. I just can’t see me going back, I want this too bad. My family invited me for a meal this evening and I am even asking for just the meat and veg, no potatoes.. Yes, they were a bit taken back lol

Wow, I am just so pleased. I actually cooked salmon scrambled eggs this morning and last night ate steak burgers with coconut curry chickpeas. Tasty and damn good for me :)

Ok, enough of the excitement, I got 2 more full days left to complete the 6 day 100% challenge.

Training also is going well. Back/glutes are still playing me up but I managed to get in a good workout on Friday.

Flat Barbell Bench Press – 5 x 12 (52.5k, 50k, 47.5k, 45k, 40K) I just needed a help on the last 2 for the last set.

Squat thruster (back squat into military press) 4 x 6 @30K

Glute Ham Raise - 3 x 12, 12, 12 (bodyweight)

Dumbell Bicep Curl - 2 x 12 (15k, 12.5k and 10k dumbbells)

I gave Turkish get ups a miss because of the back.

I went for a 2 mile run on Saturday also so I could have my coconut curry chickpeas

I’ll update tomorrow after the training session and it will be 5 days 100% :)

Joe Black
05-20-2009, 12:52 AM
A really short update. Training and eating have been going great, great, great. I totally proved to myself that I can eat super clean for 6 full days and actually have it taste good and it was pretty easy! Precision Nutrition and Gourmet Nutrition really were a great help.

I am off on a weeks vacation and then I will be back on it. I will be hitting it really hard and taking before and after pictures over 12 weeks and I am confident of losing a good 8-10 lbs during that period. Can;t wait!

tomv
05-20-2009, 04:46 AM
Enjoy your vacation with your lady mate. Good work to see you jumping in to nutrition early, it'll be even easier when you get back. I noticed massive differences in gains when I was eating properly.

Joe Black
05-30-2009, 01:21 AM
Cheers mate!
Yeah, I’m confident that with some consistent good eating, things will come together and my 6 day eating experiment at 100% before I went away gives me the confidence that I CAN stick to this.

I’ve hit the gym already yesterday and Thursday, but nothing major – just stretching and doing some light stuff to get back into it. Everything resumes on Monday – hard training and consistent clean eating.

A few goals for the next 12 weeks. Mostly it’s about being consistent with my training and eating, apart from the one very tangible goal of losing 14lbs!

• Lose 14lbs
• Be consistent with training – minimum of 5 sessions per week (3 weight training at Core Cambridge and 2 cardio sessions)
• Be consistent with eating – stick to precision nutrition eating plan 90% each week
• Stretch every day for a minimum of 30mins

If I can stick to the above, I know I can lose 14lbs, get stronger, get fitter, get more flexible and crossing my fingers, stay injury free.

I already have all my food bought for the next 6 days and I’ll get back to daily updates from Monday. Attached is the training and eating plan for Mon – Sat.

SO looking forward to smashing this.

Joe Black
05-30-2009, 01:23 AM
Oh, also I weigh 206 lbs as of this morning, Saturday 30th May.

I am also going to take some before pictures this weekend and will post them along with the after pics later on..

Travis Bell
05-30-2009, 05:41 AM
Good stuff Daniel

Having a plan will help you greatly as opposed to just winging it

I'm sure you can reach those goals

Joe Black
06-02-2009, 03:03 AM
Monday June 2nd

Yesterday went brilliantly.

Diet wise I stuck to 5 of the 6 meals. The one I missed was my workout drink which was fine because it was only a cardio session and the most important thing to me was to get the post workout meal in which happened just fine (salmon and vegetable brown rice!)

Training wise, I went to this huge field near my house where they have a 12 point exercise station thing they just put up. Ok, sounds a bit lame but it's actually pretty tiring and got me moving and breathing hard. The stations are stuff like chin in ups, dips, shoulder press, sit ups, rop climn, monkey bar etc.. All evenly spaced round a big ole field. So I ran on lap, then did the course for one lap and then ran another lap after which I was well tired.. About 30 mins in total. I am gonna build myself up to being able to do 3 and 3 eventually.

Today I have my weights session, so I will report back tomorrow with how that went. Already started today off with a 500 yard swim which definatwly woke me up this morning as it's an outside freezing cold pool!

Travis Bell
06-02-2009, 03:54 AM
Swimming is an excellent way to get a cardio workout in.

Can't say it's my favorite, but that's because I swim like a rock at my size LOL

tomv
06-02-2009, 05:55 AM
Monday June 2nd

Training wise, I went to this huge field near my house where they have a 12 point exercise station thing they just put up. Ok, sounds a bit lame but it's actually pretty tiring and got me moving and breathing hard. The stations are stuff like chin in ups, dips, shoulder press, sit ups, rop climn, monkey bar etc..

Already started today off with a 500 yard swim which definatwly woke me up this morning as it's an outside freezing cold pool!

Those exercises don't sound lame, they sound awesome! You want to be able to move your own body effectively first before worrying about moving anything else :) (my philosophy anyway).

Are you bonkers man? Swimming in an outside pool in England in the morning? That's crazy talk! I bet it gets the blood pumping though haha.

Joe Black
06-03-2009, 12:39 AM
Swimming is an excellent way to get a cardio workout in.

Can't say it's my favorite, but that's because I swim like a rock at my size LOL

lol... Doing 5 laps killed me, I was suprised at how cardiovascular demanding it can be.. Either way, it just gets me moving about in the morning which is good for cardio and flexibility.

And the cold water acts as shock therapy :)

Joe Black
06-03-2009, 12:39 AM
Those exercises don't sound lame, they sound awesome! You want to be able to move your own body effectively first before worrying about moving anything else :) (my philosophy anyway).

Are you bonkers man? Swimming in an outside pool in England in the morning? That's crazy talk! I bet it gets the blood pumping though haha.

It wasn't toooo bad, but a little chilly. Woke me up for sure anyway lol

Joe Black
06-03-2009, 12:55 AM
Tuesday 2nd June

Yesterday was another great day - the diet was followed 100% and felt easy to do which was awesome. Switched the sirlion kebabs for home made burgers which were tasty with cocounut curry chickpeas!

Training was awesome too. First proper session back and we've changed my routine around. I did like what I was doing before I went on holiday because the low rest, high rep stuff made me really work and ultimately that's going to count towards the fat loss goal. But, form tended to slip during sets so we decided to go anoher route. Still 3 sessions a week - first 40 minutes is weights.. Lower rep ranges, low-normal rest.. And then the other 20 mins GPP work to get the heart rate up. This should enable me to really focus on form (and avoid niggles with my back) but also work hard towards the end of the session..

Yesterdays session.... (I didn't get it written down, so some of the sets and weights are from memory. Future sessions will be accurate :) )


Push Press - 5 x 3 (22.5k, 20K, 20K, 20K, 20K) - in line with really focusing on the form, we dropped to twenties, but it won't be long before that goes up.

Romanian Deadlift - 3 x 6 (70K, 70K, 70K)

Bench Press 3 x 6 (70K, 62.5K, 62.5K)

Barbell roll - 4 x 3


Then the fun stuff comes. I did the following circuit twice.


sled dragging to end of car park and back (maybe 30-40m each way?)
Squat and push with ball x 8 (basically squatting with a ball and then pushing it high into the air)
Carry a 32.5k dumbel to end of car park and run back
Ball Slams into floor x 8
Run to end of car park and bring 32.5k dumbell back
Resisted run to end of car park (Dan behind me with a band)


The aim here wasn't to absolutely kill me, but to keep it about 60% which felt about right doing this twice. Over the course ot 12 weeks we'll up the intensity and volume.

Oh and as you know, I went swimming in the morning.

AWESOME day - 12 weeks of this and I can;t see how I can't lose 14 lbs.
At the end of the first one

benno
06-03-2009, 01:57 AM
Haha nice workout :) Plenty of things in there to keep you interested and not bored! Yeah the pounds should drop bigtime mate through your strict diet plan and those cardio activities. Best of luck with your goal.

Goodwinm
06-03-2009, 04:42 AM
Very impressive determination in here! Way to go to keep the diet consistent but with good food.

I'll be checking by in here too.

all the best

Mike

tomv
06-03-2009, 07:26 AM
GPP work looks like fun mate, though I do enjoy conventional barbell training as it feels so much easier to map your progress.

Good to hear your trainers are taking into account those back niggles and doing something about it, I look forward to seeing your progress after a few months mate.

BTW if you haven't yet, I suggest taking some photos to compare to later on.

Joe Black
06-04-2009, 03:15 AM
Cheers for the comments guys! Going to take some photos later today :)

Short update for yesterday as it was a day off for me on the training front. I did a little bit of light stretching but that was about it.

Diet wise, it was 100% apart from I slipped and had carbs with my evening meal (chicken, beef and vegetable skewers with cocunut curry chickpeas) and a glass of Rose.... I had some friends come round for dinner and really I should have stuck to water and just had salad with my meal, but I just relaxed a bit too much.

But, looking on the positive it's not like I ate a whole damn pizza or anything and let's face it 90% is my goal and I am still way ahead of that already this week. So I'm not gonna sweat it...

Today I have a proper training session at Core Cambridge and I played an hour of tennis this morning which was cool. Really looking forward to getting back into tennis.

See you tomorrow :)

Joe Black
06-05-2009, 01:53 AM
Another spot on day yesterday, I really feel like I have this stuff nailed now. I just wanna lose this weight and get stronger and fitter SOOOO badly.

Dietwise yesterday it was all exactly as planned apart from a decided to have a salad/oil with my burgers rather than carbs to make up for eating carbs with my main meal the day before when I really shouldn't have. :) 3 strawberrys for desert lol...

Training was pretty good too. My second session of the new routine and I am liking it.

clean/jumps - 5 x 5 (not sure what to call these.. Basically they are when you start like romanian deadlift but only go down to just above the knee and then jump up explosively into a shrug. The aim here is to eventually to learn the clean)

front squats - 65K (3 x 6)

chin ups (with green band) (3 x 6)

side ab planks (3 x 30 secs each side)

Then we were going to do a circuit but straight into itmy calve gave me problems so we just ended up stretching out.. Annoynig but just need to stretch more!!!

Overally a fairly easy workout compared to Tuesday but we're still just feeling out the weights and focusing on the form for the new exercises...it will get heavier and harder pretty quickly.

Looking forward to the weigh in on Monday.

tomv
06-06-2009, 03:03 AM
YAAAAAAAY explosive lifting starts soon! A whole lot of fun in that little sector of weightlifting Dan, keep on track mate.

Joe Black
06-09-2009, 04:19 AM
Yeah, it should get fun soooon! :)

Been a few days since I did an update, so here we go.

A real mixed last four days. The weekend didn’t really go well at all. I had an all day driving experience day on the Saturday, followed by a birthday BBQ to go to on Saturday evening. Then on Sunday I had a lunch date with a friend.

On the Saturday evening I ended up having a few drinks and am kicking myself a bit for doing so. I felt pretty crappy on Sunday and didn’t eat much at all. And then on Monday I was just feeling pissed off and still a bit run down from Saturday evening so whilst the days eating wasn’t disastrous, it wasn’t precision nutrition by any stretch of the imagination. Also, no exercise Sat through to Mon which isn’t good enough.

The only good news is that I stepped on the scales at 14 stone, 8.6 lbs (204.6lbs) which is a drop of 1.4lbs from last week – same time and day etc. I appreciate weight can fluctuate that amount anyway but on the whole I exercised 6 times and ate 95% for 5 days and then slipped for 2-3 days.

Anyway, enough of the moaning. I just need to take the learning’s from this, not get too disappointed and make sure I make this week, including the weekend a fantastic one.

Starting today, it’s been a 100% so far and I am 2 meals down, 4 to go with a training session this evening. If I work really hard this week I think I can get my weight down to 203lbs which would be a total of 3lbs in the first 2 weeks.

I will update tomorrow with how today went!

Joe Black
06-10-2009, 08:36 AM
Tuesday June 9th

Yesterday went ok..

Diet wise, I skipped one of the meals (yoghurt & Nitrean) so that pissed me off a bit but apart from that everything as planned and it just means I have to be even more focussed for the rest of the week not to slip up.

Training wise, an awesome session. I don't think I have worked (been worked) so damn hard in my life. The weights felt good and the GPP afterwards we increased it to 3 sets of the circuit instead of 2.

Push Press - 5 x 3 (22.5k)

Romanian Deadlift - 3 x 6 (dam can;t remember the exact numbers here but it was heavier than last week for sure, with NO pain!)

Bench Press 3 x 6 (62.5K, 65K, 65K)

Barbell roll - 4 x 3 (tough!)

Then I did the following circuit x 3:


sled dragging to end of car park and back (maybe 30-40m each way?)
Squat and push with ball x 8 (basically squatting with a ball and then pushing it high into the air)
Carry a 32.5k dumbel to end of car park and run back
Ball Slams into floor x 8
Run to end of car park and bring 32.5k dumbell back
Resisted run to end of car park (Dan behind me with a band)


First felt really tough, second not too bad and third REALLY, REALLY tough. But, felt good to work hard and it must have done me the world of good!

tomv
06-11-2009, 04:00 AM
Haha man that resisted run at the end of all of that would be a bitch! Just wanting to smack the bloke holding you back lol.

Joe Black
06-12-2009, 02:16 AM
lol, he is bigger than me so probably not! :)

Joe Black
06-12-2009, 02:45 AM
Wednesday was a day off from training, but diet was all spot on apart from I sneaked some chickpeas on my plate which I shouldn;t have because I didn;t train....

Also, I took my before pics last night. A little mortified lol... and I won't post them until I have some good after pics to go alongsaide them but glad I got it done and it's just more motivation. Did the usual - stomach out, messed up hair and looking miserable lol...

Thursday 11th June

Diet was all spot on... I missed the Nitrean shake with my yoghurt (unintentional, just got sidetracked) and skipped carbs in the evening because I had carbs on Wednesday when I shouldn't of had.

Training was good - increases on everything.

Clean Pull - 5 x 3 (30k ,35k ,40k ,42k ,50k) Stil, trying to find what's comfortable here but I reckon I will get started at 42k next week. Overall it all felt easy apart from the 50k was harder to get the speed on.

Front Squat 3 x 5 @ 67.5K

Chin ups - 3 x 5 reps with a light blue band.

Side Planks - 3 on each side for 35 secs.

Then to wrap up the sessions we did what my trainer called shuttles. I call it lugging heavy dumbels back and forth lol. Basically we had 3 dumbells - 32.5k and 2 x 35k's and a 30m track. Take 32.5k down and run back, and repeat for the 35k's so you end up doing 6 lengths - 3 carrying weights and 3 running back. I did this 4 times and towards the end I did feel quite exhasuted but it wasn't too nasty. Bet it's gonna get a bit harder next week though!!

Overall a good day and today will be the same!

Joe Black
06-13-2009, 01:31 AM
Friday 12th June

Yesterday went great. Diet was spot on, apart from skipping the Nitrean with the yoghurt again. Got to fix that next week. I just tend to have the yoghurt and then get wrapped up in other stuff. It's not the biggest deal on the earth, but better to have it than not.

Training felt brilliant also. Must be probably my first string of 6-8 workouts where I have felt good, no niggles and gone up in weight.

Back Squat - 5 x 5 (87.5KG)
Glute Ham Raise - 3 x 6
Dips - 3 x 5 (+7.5KG)
Jackknife - 3 x 6, 8, 5

Then as usual we did a little circuit, all done on a 30m track.

25kg overhead barbell carry (up and back - 60m total)
one arm overhead dumbell carry with 10KG dumbell (up and back wth each hand - 60m total)
one arm dumbell by side carry with 25KG dumbell (up and back wth each hand - 60m total)
one arm overhead and one arm side carry with 25KG and 10KG dumbell (up and back wth each hand - 60m total)


We did the above circuit x 3.

Then we did farmers walk. One olympic barbell in each hand having to go half way down track, turn around, etc etc. Probably did about 60 meters and 3 or 4 turns altogether. That was HARD!

Gonna make sure I have a clean eating and physical weekend!

Unholy
06-13-2009, 09:47 AM
Training is looking sweet. I always find diet to be easier to stick to on weekends.

Joe Black
06-13-2009, 11:52 AM
Really? I am worse on weekends - I guess it's because the days have much less structure...

I'm not worrying about following my exact plan at weekends - just making sure it's clean.

Today has been a fun one - golf, tennis and then football.. Feel absolutely shattered now!

tomv
06-13-2009, 09:00 PM
That's some pretty good weights you are moving for squats for a relatively untrained individual mate, good work!

Unholy
06-14-2009, 11:37 AM
Really? I am worse on weekends - I guess it's because the days have much less structure...

I'm not worrying about following my exact plan at weekends - just making sure it's clean.

Today has been a fun one - golf, tennis and then football.. Feel absolutely shattered now!

Yea, I have a ton of fun activities planned for the weekends usually. It's also the time I get to sleep in a little later than usual. I am so busy I usually find myself trying to catch up on calories in the evening.

The one thing that makes this a lot easier for me than most is that I don't really drink. Don't get me wrong I'll definitely get ****ty once in a while but for the most part I really don't enjoy alcohol.

I find that hitting my macros on the weekends even using slightly dirtier food sources equates to better progress compared to not tracking and just eating clean.

Many ways to skin a cat though =_=

Joe Black
06-15-2009, 07:12 AM
Bit pissed off this morning. Stepped on the scales and weighed 14 stone, 8.2 lbs which is 204.2 lbs.

Last week I weighed 14 stone, 8.6 lbs which is 204.6 lbs, so only a 0.4 loss which is pretty much not even a loss considering things can fluctuate a bit anyway.

I'm not going to get too dissapointed about it because it's only 2 weeks in and I am 1.5lbs down overall anyway, I'll see what next Monday tells me. If I am the same, I am going to consider dropping portion sizes a little. We'll see though!

tomv
06-15-2009, 03:45 PM
To be honest Dan, I don't even worry about what the scales are telling me. I simply judge off my performance in the gym and what I see in the mirror. You have been putting big effort in to your training and your diet is immaculate so it really wouldn't surprise me if you were doing some kind of "recomp" where you were gaining a bit of muscle mass as well as losing some fat.

Don't let it slow you down mate, the one thing I have learned from this board is that nothing works like consistency.

Joe Black
06-16-2009, 01:58 AM
I did think about that actually. Not letting it slow me down, just plugging away and know it will pay off on the end!

Nothing too exciting to write home about yesterday. Diet was spot on and I played tennis for about an hour and a half :)

Joe Black
06-17-2009, 12:54 AM
Yesterday was SUPER DUPER.

Diet was absolutely spot on which I was really pleased about. I am really getting confident about making the right food choices now - it is starting to feel like a lifestyle vs a short fad. I had a fairly early and light meal yesterday evening and I started to get hungry about 9pm. A month ago I would have caved in and just snacked on crap, but I held it together and just had a hot drink and went to bed :)

Also, rather than stick religiously to Precision Nutrition meals, I am starting to get a bit mnore adventurious - don't get me wrong, I am sticking to their portion sizes and general principles and I do normally eat their meals, but I am starting to make some variations on them from time to time and I still know it's healthy.

An example of yesterdays diet. Feedback welcome!

Diet

8am

Ommelette - 2 whole eggs, 1 egg white, peppers, mushrooms, a little cheese.
2 fish oil capsules
1 cup hot tea

11am

half a novus bar
half a cup of carrots/brocolli
3 fish oil capsules

1pm

Lean beef strips, cooked with garlic, salt and pepper
spinach, courgette, mushrooms and peppers
small bit oif cheese on top
2 fish oil capsules

4pm

half a cup of low fat greek yoghurt
fruit berries
1 serving of Nitrean

6pm

2 servings of Nitrean (post workout)

7pm

1 fillet of salmon
brown rice with peppers and mushooms
1 cup hot tea

And that's it!

Training

Mixed feelings about how my training session went, but overall a good session. I forgot to write down the numbers at the end but here it is roughly.

Push Press - 5 x 3 (22.5k) This actually felt a bit tough and I wasn;t happy with form on the whole and it put a bit of a bad feel to the session at the beginning.

Romanian Deadlift - 3 x 6 (I think we worked up to 80k, so something like 75K, 77.5K, 80K) Main thing here is I am progressing and NO back pain.

Bench Press 3 x 6 (65K, 65K, 65K) This felt good and I will be able to go heavier next week. Still getting used to much stricter form so things are quite light.

Barbell roll - 4 x 3 (tough, but getting easier)

Then we moved onto the normal Tuesday circuit. We increased the weights from last week (more on the sled drag and dumbell carry) and the first set was hard, hard, hard... I was blowing much harder than normal. Then on the second set half way through my dalve twinged really badly and it put a top to things. So we spent the last 10 mins just stretching it out and it feels fine this morning.

Frustrating because I wanted to complete 2 sessions on the new heavier weight, but I just couldn't work through the pain in my calve. Oh well, I still was sweating and blowing a lot so it did it's job and I'll crack it next week.

Couldn't resist jumping on the scales this morning and I weights 14 stone, 7.2 lbs which is my lightest for a while and 3 lbs under my weight from 2.5 weeks ago.

Joe Black
06-19-2009, 03:36 AM
Update time...

Wednesday I ended up taking off from training. I should have really squeezed some cardio in but I really wanted to get my head down and achieve some work stuff. Diet was spot on though which was good.

Yesterday was not bad. I say that because I travelled to London for the day so diet had to be a bit here or there. However I was pleased because I am proving that even in difficult situations I am now making better choices rather than just stuffing my face full of rubbish! My diet for the day for example was:

Breakfast was a Novus Protein bar, cashew nuts and two fish oil caps. (8.30am)
At the train station I grabbed a chicken wrap, a pack of nuts and some carrot sticks with low fat humous. (11.00am)
Met a mate and went to a restaurant. Had steak, vegetables and a few small new potatoes (2pm)
Went out with another mate. Had a glass of red wine, 1 bottle of peroni beer and then went to nandos where I had half a chicken and rice with a ton of water. (6pm)

Now, I know that it isn;t the perfect diet or anything but a month ago it would have been grabbing suasage rolls, having desert, grabbing a mcdonalds on the way home etc. And as long as I keep up most days spot on, I can afford to have some days like this here or there.

I trained early morning yesterday so I could travel up to London.

Workout was:

Clean Pulls - 4 x 5 (47.5k)
Front Squat - 3 x 5 (67.5KG, 70KG, 70KG)
Chin ups - 3 x 5 (use the lightest band)
Side Plank 3 x 40 secs on each side

Then we did a staggered return shuttle with two 35kg dumbells x 3. Basically a mixture of running and carrying 35K dumbells. I would esimate I ran about 100m and then carried a 35KG dumbell 120M for each set - x 3. Definately had me blowing.

OVerall this week isn;t going to be my absolute best. I am getting a puppy tomorrow and the drive to get it is long and the weekend will therefore be quite busy. I'm going to get 2 more cardios in and just make sure I eat spot on today and the best I can over the weekend and then really step things up next week on the cardio/mobility front.

Overall though - things are going well I think. My goals over the 12 weeks were simple. Lose 14lbs, get stronger, fitter, more mobile and try and stay injury free.

I weighed myself yesterday morning and I weighed in at 14stone and 7lbs.2 which is 203.2lbs which is 3lbs lighter than I was 2.5 weeks ago. I am definately stronger, my cardio endurance is growing and I have now trained for nearly 3 weeks with no niggles and feel a bit looser. So really can't complain. I know weeks 8-12 are gonna get tougher and will require me to really step things up in some areas, specifically cardio and even sharper eating if I want to hit that 14 lbs loss.

Unholy
06-19-2009, 07:04 AM
Hey Daniel.

Diet looks good as far as the food choices go, what type for macros are you shooting for there? The only concern I would have is that you might not be getting in enough cals.
It is good to hear that making those healthy food choices is becoming easier and easier for you. Soon enough you will look at those sausage rolls and Mcdonalds with disgust. I never thought I would say that but its true lol. Keep it up in here. Have a good time driving to Puppyville mate.

tomv
06-19-2009, 08:12 AM
It is good to hear that making those healthy food choices is becoming easier and easier for you. Soon enough you will look at those sausage rolls and Mcdonalds with disgust. I never thought I would say that but its true lol.

What he said. You look at it and think "Fark, why would I eat that? It's just going to mean that tomorrows training session will be spent burning off a burger, not fat I already want to get rid of."

Joe Black
06-19-2009, 11:58 PM
Paul - I'm not currently counting calories. I'm following the precision nutrition program and their portion sizes which is supposed to roughly yield 3,000 - 3,500 calories.

I am guessing it's probably lower than that as it doesn't feel like 3,000 - 3,500 but for now I'm not overly worried because in the last few years what I have been eating is just a joke. My number one goal was to eat healthily, consistently and not get into the details of calories. It was more important for me to string 12 weeks worth of clean eating together which is why I followed something straight forward like precision nutrition. Once I am done with that I can build on it.

The good thing is I am eating roughly the same type of stuff each day, so it wouldn't be hard for me to start inreasing or reducing portion sizes to go faster either way.

Below are the Precision Nutrition principles:

- Eat every 2-4 hours
- Eat lean protein with every meal
- Eat vegetables (or fruit) with every meal
- If fat loss is your goal, eat veggies and fruits with any meal and only other carbs after exercise
- Eat healthy fats daily
- Don't drink beverages with more than 0 calories
- Eat whole foods over supplements when you can (straying from this one a touch :) )
- Eat as wide a variety of food as you can (getting better here as I get used to things)
- Plan to break the rules 10% of the time

So my aim is to really just make the above a lifestyle and I have no doubt that with sticking to those principles, following the precision nutrition meal plans and working hard on the weights and cardio I will start dropping the weight.

I will keep an eye on stuff though and can adjust portion sizes if I need to.

Ok, training yesterday

It went really well and that is now 3 weeks worth of training with no niggles and good strength improvements. really feels like I am actually on track and in the right direction now.

Here are the numbers:

- Back Squat - 5 x 5 @ 90KG
- Glute Ham Raise - 3 x 7
- Weighted Dips - 3 x 5 (+10KG)
- Jacknifes - 3 x 9

Then we did the strongman circuit. We did a circuit less than last time but upped the large weight to a 27.5KG and threw 2.5KG plates on each end of the olympic barbells for the farmers walk.

Just to remind everyone:

(all done on a 30m track).

- 25KG overhead barbell carry (up and back - 60m total)
- one arm dumbell by side carry with 27.5KG dumbell (up and back wth each hand - 60m total)
- one arm overhead dumbell carry with 10KG dumbell (up and back wth each hand - 60m total)
- one arm overhead and one arm side carry with 27.5KG and 10KG dumbell (up and back with each hand - 60m total)
- turkish get ups 2 on each side with the 27.5KG dumbell

We did the above twice and then followed it with a farmers walk with an olymic barbell in each hand with 2.5kg on each side for roughly 120M to include turning several times. HARD, HARD, HARD and I only managed about 3/4 of it but will nail it next time.

The turkish get ups were also hard. On one of the reps on the left side I dropped it but I got back down and did it again and made it.

Diet yesterday was very good apart from the evening where I went out with a few friends. I ate meatballs and spaghetti and had a glass of wine. Not the smartest thing to do but at least when I do this now I sort of acknowledge I am doing it, it feels like a little slip and I know I will be straight back on it afterwards.

This weekend is gonna be really tough. 5 hours of driving and spending the weekend with a new puppy. (pic below)

Overall it's been good progress the last 3 weeks but that's me a 1/4 of the way through the 12 weeks and I REALLY need to step it up to make some decent changes. Next week I will be focusing on:

- tightening up my diet (going to really stick to a weekly tick sheet and aim for no more tha a 10% fail over 7 days)
- get my cardio in. My 3 weights/gpp sessions are a given but I REALLY need at LEAST 2 hard cardio sessions on top of that.
- daily mobility work - i was feeling very tight yesterday and I really need to get back to my daily stretching.

pic of puppy as promised....

Joe Black
06-24-2009, 01:40 AM
Quick update on how the last 4 days have been going.

We bought the pup on Saturday and WOW, it has kept me busy.. And it did knock me off track a little. Sat, Sun and Mon I didn't really follow Precision Nutrition. Kept things relatively clean with a few slips here or there, but overall nothing to be too proud about.

Weighed myself and weighed in at 14.82, so no weight loss. Bit gutted but the week definately wasn;t a 90% one overall andI only played a game of tennis outside of my 3 gym sessions and it's going to require more than that for me to lose weight - so I can't really ask for much more.

The puppy just adds another responsibility to my already pretty hectic life, but I'm gonna take it in my stride and make sure that I stay on this new lifestyle.

I created a checksheet which I wil record each meal from today through Sunday and I WILL hit 90% + consistency.
I WILL drop at least 1lb by next Monday and hopefully maybe even get into the 14 stone, 6lbs range.
I WILL do at LEAST 2 hard cardios outside of my weights workouts.
I WILL stretch and foam roll at LEAST once per day, preferably twice.

Daily updates with progress to follow :)

Joe Black
06-24-2009, 01:50 AM
Tuesday 23rd - Training

Training was pretty good considering I hit the gym in a big mood about feeling unorganised and below 90% on the diet in the last 3-4 days. But, I soon shook it off and was just determined to outlift last week and keep progressing.

Overall I did pretty well. Progressed significantly on Romanian Deadlift and Bench Press and also completed two full circuits at the heavier weight which I was pleased about!! I have to keep reminding myself that it was only 5-6 weeks ago that I couldn't even squat or romanian deadlift the bar due to my back playing up.

Here we go.

Push Press - 5 x 3 @22.5k dumbells - Starting to feel a bit stronger here although the last couple of sets I still struggled.

Romanian Deadlift - 3 x 5 (82.5K, 85K, 90K) A good 10KG heavier than last week.

Bench Press 3 x 6 (67.5K, 67.5K, 67.5K) 2.5KG heavier than last week. Still sucks though lol

Barbell roll - 3 x 5 (tough, but getting easier)

2 laps of the following circuit:


sled dragging in car pack - 4 lengths (2 with 50kg and then 1 with 30KG backwards and 1 with 30KG normal)
Squat and push with ball x 10 (basically squatting with a ball and then pushing it high into the air)
Carry a 32.5kg dumbell to end of car park and run back
Ball Slams into floor x 10
Run to end of car park and bring 32.5k dumbell back
Resisted run to end of car park (Dan behind me with a band)


To quote LD, I was pretty, pretty, pretty tired by the end of that!

Finished it with an Opticen, a nice warm shower and then my gf cooked me beef kebabs on skewers with vegetable brown rice about an hour later.. hmm. hmm.. hmm..

Joe Black
06-25-2009, 03:01 AM
Yesterday was a brilliant day for me - great training session and 100% on diet and overall just felt strong and high energy.

Big news. I stepped on the sales today for a little mid week weigh in and I came in at 14 stone, 5.8lbs. (201.8lbs) It's not really the official weigh in, but it will still great news as I weighed in at 14 stone, 10 lbs 3.5 weeks ago (206lbs) So that's just over 4lbs weight loss..

But, not gonna let it distract me too much - the Monday weigh in is what counts. Nice to see it down there though.

As I said yesterdays trainnig and diet was spot on. I created my little diet checksheet and was able to check every meal off, along with my workout shake.

It went as follows:


Diet

8am

Low Fat Greek yoghurt
berries
1 serving of Nitrean protein
3 x fish oil

11am

half a novus bar
cup of carrots/bean sprouts
2 fish oil capsules

1pm

Lean beef strips, cooked with garlic, salt and pepper
spinach, courgette, mushrooms and peppers
small bit oif cheese on top
4 fish oil capsules

4pm

half a cup of low fat greek yoghurt
fruit berries
1 serving of Nitrean
handful of cashew nuts

7pm

1 servings of Opticen (post workout)

8pm

Beef skewers with vegetables
Cocunut curry chickpeas hmm. hmm. hmm.

Training session was also good and went as follows:


Clean Pulls - 3 x 5 @ 47.5KG, 2 x 5 @ 50KG
Front Squat - 3 x 5 (72.5KG)
Chin ups - 3 x 5 (using the second from lightest band)
Side Plank 3 x 45 secs on each side


The above were all better than last week which was awesome.

Then we did a staggered return shuttle with a bit more weight and an extra set from previous. (37.KG dumbells and 3 sets)

I was blowing pretty hard after this.. DAMN I HATE this stuff but I know it's good for me.

Today is a day off but I am gonna get out and do something - either tennis or a run.

Unholy
06-25-2009, 06:18 AM
Last few days have been looking good. Great to see you back on track and losing weight again, even if it isn't Monday yet >...<

Joe Black
06-26-2009, 02:00 AM
Cheers Paul! I definately feel a bit leaner, things just feel a touch more comfortable when I am sitting down and I reckon I am gonna smash the weigh in on Monday - maybe even get below 200.

No training yesterday (tues, weds and fri this week) but I did plan tennis for an hour and a half which at least got me moving and working. Pissed me off because I was rubbish, but it also got me determined to get some lessons and start playing more regularly as it's one of the only sports I really like and it's a great workout on the whole.

Diet 100% yesterday too. today though Sunday will be the real test but my will power feels at it's highest ever and I so want Monday to be a good weigh in.

Unholy
06-26-2009, 06:13 AM
Tennis is fun, the better you get at it the more fun it is though.

Keep doin work with that diet and you'll be under 200lbs in to time.

Joe Black
06-30-2009, 02:19 AM
The weekend was REALLY good. A touched more relaxed than the normal precision nutrition diet, but actually pretty close to what it would normally be.

Training wise, I chilled out a bit. I did some light cardio on Saturday (Interval rowing for 2000m, 15 uphil walking/light running and 5 mins on the bike)

Yesterday was spot on apart from I had a glass of crappy fruit juice with my evening meal. I didn;t weigh myself yesterday, but did this morning and I came in at 14 stone, 5.2lbs - 201 lbs Thats another few lbs from last week and I'm really close to sub 200 now.

Gonna REALLY make this week count. Diet is going to be on track and I am going to plan tennis once and do two hard cardios on top of that which will equate to 6 workouts.

I have my worst workout tonight with the horrible circuit (sled dragging etc) Will update tomorrow with numbers.

Oh, I didn't document my Friday workout, but it went really well. I squatted 92.5KG for 5 x 5, dips went up a rep each set and it was more comfortable too.

Joe Black
06-30-2009, 02:19 AM
Also going to get my ass on the bike this week - I bought one a few months ago and it's just gathering dust!!

I'll cycle to the gym for the 3 sessions this week and also just get out a few more times on top of that.

tomv
06-30-2009, 05:02 AM
Bastard! Squat numbers are getting dangerously close to my own :P

Keep up the good training Dan!

Travis Bell
06-30-2009, 07:37 AM
Excellent work Daniel!

Joe Black
07-01-2009, 01:39 AM
Tuesday 30th June

Yesterday went ok, but I just felt things could have been tighter on the training and diet so I am gonna sharpen up the rest of the week. I went and re-stocked the fridge with some quality ingrediants and am gonna really smash my training sessions.

Yesterdays workout went as:


Dumbell Push Press - 5 x 5 @ 22.5k dumbells - This was pretty good as I normally do 3 reps and normally struggle. I did 5 reps this week and didn't struggle. A lot of this was because the guy who trained me today provided some good tips on form. I.e not to worry about the squat part so much - basically go less deep but go down quickly and then explode up. This worked much better for me and I felt in control and at the end of the day the most important part of this movement is the explosive upwards movement and the press.

Romanian Deadlift - 3 x 5 @ 90KG This is a real step up as I only tried 90 last week after being used to 80.

Bench Press 3 x 5 @ 67.5K - sucks but slowly getting stronger. 3 x 5 felt fairly comfortable this time round.

Barbell roll - 3 x 6


2 laps of the following circuit:


sled dragging in car pack - 4 lengths (2 with 50kg and then 1 with 30KG backwards and 1 with 30KG normal)
Squat and push with ball x 10 (basically squatting with a ball and then pushing it high into the air)
Carry a 32.5kg dumbell to end of car park and run back
Ball Slams into floor x 10
Run to end of car park and bring 32.5k dumbell back
Resisted run to end of car park (Dan behind me with a band)


I was a bit dissapointed with me efforts here. I was supposed to do 3 but time was running out (I took a bit longer on previous exercises) and quite honestly it was feeling tough as hell AND I was taking sneaky couple of second rest breaks a few times in each set.

I think it was a combination of 3 things - it was VERY hot and humid, I progressed well on the rest of my workout so was probably a bit tired but also my head wasn;t quite into it. I kinda went into it thinking I don't really want to be doing this. Gonna make sure I get rid of these thoughts for future sessions.

tomv
07-01-2009, 05:36 AM
It's a bugger about being bummed out about training Dan but like you seem to already have realised it helps sometimes to wake us up and really pack the intensity in to the next sessions!

Your strength is coming up fairly quick mate, you're almost benching as much as me as well as the squat. It's that damn Nitrean I tellsya!

Joe Black
07-03-2009, 02:10 AM
been a bit lame on the updates this week, but that doesn't translate to being lame in my training and eating!

I stepped on the scales this morning and weighed 14 stone, 3.8lbs. That's 199.8lbs which puts me sub 200 and equates to over 6lbs weight loss in 4 weeks. That's made my day and I reckon if I keep things good over the weekend I can maybe get below 199 by Monday.

I feel so good at the moment. All my lifts are increasing each week. Ok, they are still nothing to write home about but here are a few examples over the last 4 weeks.

Clean jumps have gone from struggling to do 40KG to a now comfortable 70KG with good form.

Front squats have gone from a tough 65K for 3 x 5 to a now reasonably comfortable 80KG for 3 x 5

Back Squat has gone from a reasonably comfortable 75KG for 3 x 5 to a now comfortable 90KG for 3 x 5 (probably attempt 95KG tonight)

Chins ups gone from 3 x 5 with the thickest band supporting me. Yesterday I did 4 reps bodyweight and a touch of help on the last one. I did this for 3 sets with the third set 3 reps by myself and help on the last two.

Push Press have gone froma shaky 20KG dumbells to a comfortable 22.5KG dumbells.

Romanian deadlift has from 3 x 6 @ 70KG to 3 x 6 @ 90KG.

And all my GPP feels easier. I;ve gone up in both weights and volume and still feel it;s easier than when I started.

Now, I know these still aren't good numbers, but these combined with a 6lb weight loss is probably the best progress I have made for 5 years.
Definately the longest period I have been consistent with my training and diet

I'll get back to documenting the lifts and numbers from next week because my trainer is back and he writes them down for me to take home..

This weeks sessions have gone really well though. Yesterdays clean jumps were strong, as were chin ups and the shuttles felt tough, but easier than last week.

Tonight is back squat so I will report back with some numbers :)

tomv
07-03-2009, 02:32 AM
Mate they are all good numbers because they are all improving!

Good work on the chins, I found that once I could do them I started doing them everywhere haha, just for the fun of being able to do them. Congrats on cracking 200lbs!

Joe Black
07-03-2009, 04:01 PM
Because next week is a back off week, we really went at it on todays session and I managed to squat 110Kg x 5, after 3 previous hard work sets. LOVING IT. That's like a 20% increase!!! :)

Unholy
07-03-2009, 05:53 PM
Oh snap, under 200lbs!!! Grats.


Strength improving + weight going down, whats there to be unhappy about. You are simply beasting it and the results are evidence. Keep that Shhhhh up.

tomv
07-03-2009, 07:43 PM
I'm with you Unholy, that's close to what a 20kg PR Dan? And all the while losing weight?

It looks like your username may change to
Daniel Clough
Hulk

Joe Black
07-04-2009, 12:55 AM
Heh, thanks guys - appreciate the comments.

Was well pleased with the squats. That 110KG came on my last work set too. I had a different trainer this week as mine has been on holiday and my trainer asked the guys to push me as hard as they thought they could without too much risk of injury as it was last heavy week before a back off one. To my suprise, we started on 100KG lol.

Here are the sets:

Warm up:

bar x 6
60K x 6
80k x 4

Work sets

100K x 5
105K x 5
110K x 5

Pretty good form. The last rep on the last set was a bit slow up from the bottom but apart from that depth was about parallel and chest was up and I was exploding nicely from the bottom!

And the weight coming of is nice too.

Still look nowhere where I want to be, but gotta keep remembering I have really only strung together 5 weeks consistent training and dieting, so I have to be patient and it will come.

You guys following me and making comments here, really helps me stay on track!

Franco
07-04-2009, 03:57 AM
Good work mate.

Keep at it and you'll see the results!

Joe Black
07-05-2009, 12:47 AM
Cheers Fran, appreciate the comments.

We NEED to meet up!!! Just give me a day/date when you are free for a training session and some good in B.S and I'm there!

Joe Black
07-10-2009, 08:48 AM
Apologies for the lack of updates. I promise it doesn't reflect a lack of progress.

This week has been a back of week so just 2 weights sessions at 60%/10 reps and lots of cardio. Eating still on track and weighed in at 198 and a half this morning.

Next week is back into the thick of things, so more detailed updates then.

Gonna REALLY go for it next week and try and get down to <197

Joe Black
07-15-2009, 02:28 AM
Ok, back to better updates :)

This morning I stepped on the scales at 198.8. The 4-5 days has been a bit so-so. Still pretty good, but relaxed the diet a touch (80% ish) and could be doing more cardio, hance the weight staying fairly static.

So the goals for the next 2 weeks are to focus on 95% diet and to up the cardio activity to keep that weight going down, down, down. I want to be <197 by next Monday if I can and with a spot on week from a diet an cardio perspective, this should be possible.

Monday and Tuesday have been 100% diet days so off to a good start there. I cooked up a LOVELY chicken recipe last night from gourmet nutrition.

Pretty simple too, here is the recipe for those interested:

1. Saute 1 inch cubes of Chicken until lightly brown on both sides
2. Transfer chicken to baking dish
3. Throw chopped peppers (1 cup), chopped onions (1 cup), minced garlic (1 tbsp), curry powder (1 tbsp) and cumin (1/2 tbsp) for 1 minute
4. transfer sauteed vegetable mix into baking dish along with chopped asparagus, brocolli and 3/4 cup of cococnut milk
5. grate cheese on top (1 and a half cups)
6. oven bake for 25 mins

I also sauteed some small potoatoes to have along side it as it was a postworkout meal so I was allowed carbs.

DAMN, this was tast, tasty. It maes 3 servings, so me and the girlfriend ate it and I have a ready made lunch today now :)

Let me know if you tried it and what you thought of it!

As for my training, Monday was a day off and Tuesday was back onto normal sessions again after a back off week. We're going in at about 80% of my last strong week just working into things. Exercises the same for the Tuesday session, but we're switching some stuff up on Thursday and Friday. The GPP stuff is also a bit more varied.

Here goes Tuesday session:


Dumbell Push Press 5 x 5 (22.5KG dumbells)
Romanian Deadlift 3 x 6 @ 85KG (felt fine)
Bench Press 3 x 5 @ 67.5KG (sucks but felt about fine)
Bar Rollouts 3 x 7 (tough!)


Then we did the following for the GPP workout. (2 times)


Treadsled - 3 x 10 sec sprints with 5 secs rest in between each sprint (see here (http://www.rogersathletic.com/football/sleds/indoor_sleds.asp?pid=88)
Dumbell Clean and Press x 10
KettleBell Swings x 15
60 M sprint

Not sure of the weights used on the clean and press and KB swings, bit I will make sure to note them next time round.

Not bad for a first session back into things after a layout week.

Today I plan to go on a cycle ride (or row/run in gym if it rains) and also play tennis!

Travis Bell
07-15-2009, 03:44 AM
Man I'm terrible at tennis...

my fiance loves to play, but not with me. She always says it looks like a gorilla swatting at a fly

tomv
07-15-2009, 04:36 AM
Man I'm terrible at tennis...

my fiance loves to play, but not with me. She always says it looks like a gorilla swatting at a fly

Haha I could imagine mate, you're not exactly a little fella.

Good to see you're still staying consistent with your diet mate, 80% isn't bad but 100% is better (and I'm sure you know this).

I think you must be doing a bit of recomp as well because your diet / training is pretty damn solid mate you must be packing on a bit of muscle. How are the guns looking haha?

Joe Black
07-16-2009, 01:51 AM
Good point, I do feel that things are coming along in terms od lean muscle mass, but nothing to wqrite home about yet :)

Tennis is quality, because it's just a consistent nice workout for a couple of hours and it's fun!

Stepped on the scales at 196.8lbs this morning which is brilliant. That's nearly 10lbs weight loss from 6-7 weeks ago.

Yesterday was a day off the weight, but played tennis for a couple of hours.

Another 100% diet day too, here iit is for those that are interested:


8:00am - 2 whole eggs and one egg white scrambled with a banana
10:30am - 3/4 Novus bar, brocolli, carrots and cashew nuts
1:00pm - serving of the chicken dish from the day before with cashews nuts
4:30pm - low fat greek yoghurt, berries, cashew nuts and 2 servings of Nitrean
6:00pm - Tennis
8:00pm - fillet steak, vegetables and half a jacket potatoe



Froint squats and chins tonight!!!

Joe Black
07-17-2009, 02:05 AM
Yesterdays diet was 100%, which makes 4 days at 100% now.

Training yesterday was pretty good. Still feel a bit creaky and stiff, but hitting the numbers ok. Still working @ 80% of full out as it's first week back after a back of week.

Bar Complex Warm up - This was fun.. Just with the bar but we did romanian deadlifts, clean jumps, and then romanian deadlift into a clean and then practised the press at the end. Hopefully in the future I can put all of this into a proper clean and press. Form felt very akward but I am just getting used to things.

Also got to the gym nice and early and did about 30 mins of warmups and mobility stuff.

Then my workout went:

Clean pull from thigh - 4 x 4 (60K) 1 x 4 (65K)
Front Squat - 5 x 5 (77.5K)
Chin Ups - 6,6,4 @ red band
Jacknife - 3 x 12

Then we did the following circuit, which was new: (4 circuits with 90 sec rests)

For this circuit, we used 1 x 25K dumbbell and 2 x 22.5KG dumbbells


10 front squats (holding a 25KG dumbbell)
run the 25K dumbell 30M
run back 30M
run the 22.5K dumbell 30M
run back 30M
run the 22.5K dumbell 30M
run back 30M


Not massively stressful but enough to get me blowing and feeling hard done by :)

Joe Black
07-18-2009, 02:34 AM
Yesterday was a bit of a struggle.

My training session was so, so. I just felt tired (4 hours sleep the previous night) and my 4th meal (pre workout) ended up being a novus bar so I did feel a bit weak.

Here we go anyway.

20 mins mobility/warm up stuff

BackSquat - 2 x 4 (was feeling weak and just a bit pussy lol), 3 x 5 (100KG)
Dips - 3 x 6 (+12.5KG)
one legg romanian dealifts (holding 10KG plates in each hand)
One armed dumbbell rows - 3 x 6 (22.5KG, 25KG, 27.5KG)

I skipped the GPP workout at the end as I really was flagging.

Diet wise, again here or there. Pre workout was a touch light and I ended up eating noodles and chicken as I went out to a Japanese restaurant. I also had two beers and 2 rum and cooks. Naughty, but at least now when I am naughty, I know I am jumping back on it and it's all about the 90% rule and up until Friday evening I was on 100%.

So, if I make a 95% weekend, I still come in > 90%

This weekend I am gonna go to the gym on Sat and Sun but keep it light. Very light, 60% ish cardio for an hour a piece as I do feel fatigued.

Next week, gonna aim to beef up my pre workout meal and also really get psyched up for each training session and smash those numbers!

Joe Black
07-22-2009, 08:17 AM
Got knocked off tracking Sat through Mon which REALLY pissed me off, but I am back on it now. Just fell off the diet and didn't train which was pretty stupid of me. Been feeling really tired too.

The only positive to take from it is that even as I was doing it, it felt crappy. I felt sluggish and unhealthy and didn't even enjoy the taste of crappy food much. And, coming off the back of 6 weeks of pretty good eating, a slip like this isnlt going to destroy my progress, maybe just make it flatline for a week.

Determined to make this week a cracking one and have a training session later today.

tomv
07-26-2009, 06:57 AM
Are we back on track DC?

Unholy
07-26-2009, 10:13 AM
Whats the deal-o

Joe Black
07-26-2009, 10:58 AM
Yep, back on track guys - just being a bit lame on the update..

Weds - Saturday was really good on the diet front, today has been a bit relaxed, but nothing bad...

Training has also been going well. Up on every lift this week and my cardio capacity is definately increasing as I am doing them quicker and feeling I have more in the tank when we finish.

Next week I PROMISE to give numbers and daily updates!

The only thing bugging me at the moment is my mobilty. Everything feels SO SO stiff. Particularly Hips and Hamstrings. Squatting just feels akward and very tight. So next week I am going to really focus on doing an hours worth of mobilty stuff per day and see if it helps. Going to rewatch Magnificent Mobilty (http://atlargenutrition.com/nutrition_detail.php?products_id=44) and do a good 6-7 different exercises every day..

A few highlights in my training this week.

- We ditched the band for chins ups wohoo! 3 sets of 4 (+1), 3 (+2) and 2 (+3) so it's all about aiming for that 3 x 5 bodyweight now.

- Squatted a good 100Kg for 5 x 5. Weight felt fine, but very tight and akward as mentioned above.

SLDL went up from 80K to over 90K. Again, feeling just fine and will be at 100 sooon.

Dips up to +15Kg for 3 x 5

Dumbell rows up to 30K for 3 x 5 (was only getting used to these last week at 25KG, but still a nice jump. Probably go higher still next week.

August is going to be a VERY tough one for me. I have two stag do's and one wedding and a possible 4 day trip with mates to the coast. So, all I have to really focus on is making every day count and to not get too silly on these occasions with drinking and I will easily pull my weight down to < 190lbs. (I am 196lbs right now)

Overall I am happy that I am stil, getting stronger and lighter. Just gotta pull the diet in tighter, get some more cardio in and focus on that mobility and things will still keep moving forward!

Cheers for the push guys :)

ElPietro
07-27-2009, 12:11 PM
What is this? Journal number 847? You are running out of variations of Clough, and the words strong, fit, etc, to name these things!

Unholy
07-27-2009, 12:12 PM
What is this? Journal number 847? You are running out of variations of Clough, and the words strong, fit, etc, to name these things!

Someone's been sippin dat der haterade.

Joe Black
07-28-2009, 01:58 AM
It's ok... LP is a fattie and it just hurts seeing the weight come off me ;)

Yesterday was a really good day. 100% on diet and hit the gym for some cardio. Nothing too crazy, 2000M @ 2.00/500m and then 4K run at 10K/hr.

Weighed myself this morning and it sucked. I was 14,18, so a pound and a half away from 14 stone/196lbs. I am determined to be under 196 by the time the weekend comes.

I've also been thinking a lot about my mobility issues. It's making training less enjoyable for sure. I always have sore knees and sometimes they are in quite a lot of pain in the evenings and it's just not fun at all. So, I need to make some changes to stay on track.

I am going to do mobility work twice a day for an hour total. (30 mins each session). Foam rolling, hockey ball in glutes, hip pop ups, several hip, calfe and hamstring stretches. Plus, I tend to do 40 mins before each of my three weights workouts. That's a whole load of mobility work each week and I think this should help me. I am also going to have a chat to my trainer tonight to see if we can alter the routine a bit in the short term. I was thinking about perhaps squatting to a box to force me not to go too low (where my mobility kills me) and anything else that may help my knees or improve mobility.

Clifford Gillmore
07-28-2009, 02:26 AM
Are you doing your dynamic warm ups dan? 40 minutes of mobility work before training is just too much, you want it to be a warm up! Try some of the Dick Hartzell band stretching, take this from some one who used to get a back pump/cramps from bending over to touch my toes - as well as having a flat foot with chronic knee pain.

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As GREAT as magnicent mobilty is, have a look at the way Defranco's guys do their warm ups/mobility drills. I'm going to have to rip it out of the dvd, but I don't want to violate copy right laws here haha, so I'll try and find something for you.

Joe Black
07-28-2009, 08:44 AM
Cheers for the feedback, appreciate it.

I'll check into the defranco stuff and watch the videos you posted for sure and come back here and ask some questions afterwards.

My daily mobility stuff I guess is dynamic. Here are my two sessions I planned per day, each one should take about 20 mins.

Session 1

- Foam Roll
- Hip stretch against sofa
- 90/90 Stretch
- Hockey ball & glutes
- Hips against wall
- Double and Single leg hip pop ups

Session 2

- Foam Roll
- Hip stretch against sofa
- 90/90 Stretch
- Calf Stretch
- Side Lying Trunk Twist
- BirdDog (on all fours, with hand and foot)

I'm not going too crazy on them, just 90-120 secs on each one. So all in all it;s about 30-40 mins per day.

Before my workout, I normally do about 20-30mins of mobility/dynamic warm ups, but sometimes up to 40. Again, I am not pushing myself TOO hard being mindful I need to work hard for an hour, but the way I am thinking about it is these are my goals and in order:

1. weight loss
2. flexibility
3. strength

Seems a bit wierd I know, but I HAVE to get lean and I HAVE to get fixed or I am always gonna get injured. So even if the mobility stuff affected my strength gains in the short term, I'd be fine with it.

I get all types of cramps from normal day activities, much like you had. How did you fix yours?

Clifford Gillmore
07-28-2009, 03:42 PM
The biggest thing I feel that I've fixed the pains with was;

Focusing alot on building muscles around joints (Ie, powerlifting specific things, not the best for asthetics - but you can still look great with bigger joints, have a look at Dave Tate!)

Core strength - Inside and out, back to front, side to side. I focused on this for a few months to just be able to hold 225 on my traps! Back pains dropped a little bit, but I would still a painful pump just picking up things off the floor, and I still couldn't chop wood for more than a minute.

Static stretching - I did alot of supermans and hanging stretches trying to get things loose, it took the pain away but it never stopped it. I have stopped doing these, but I'm going to start static stretching on off days for 20-30 minutes on top of some extra things I do.

Yoga. If you have a Wii, get the Wii Fit and do Yoga along with it - MY GOD this is an awesome training tool for spinal alignment, keeping your hips inline with your spine/neck/knees makes everything feel stable and happy :) Really helped with my posture too.

Then I got into Glute Ham Raises and the Reverse Hyper TM. Its like my body didn't know how to fire things at the right time before I started to do these, once I could do 2-3 GHRs off a lat pull down station (Catching your body with your hands as you fall, then a light assist to get back up) things stopped getting pumped up. I was also doing the reverse hypers with bands, just leaning on some 2x4's set up in a power rack - the 2x4s crushed the hell out of my stomach - and I've recently found out that the proper reverse hyper makes no difference!

Band Pull Throughs - 3 times a week with an average band, 50 reps. Once I built up to 50 reps I started using a strong band. These FRIED my back when I first started them, I didn't ease in, I wanted to be a hero and get all 50 reps in one set. I had to lie down for a long time. If you feel pumped up and it starts to become uncomfortable, drop your band tension, hell use a mini band if you can't complete 50 reps in 10 sets - just gotta get everything firing.

The final piece of the puzzle for me was dynamic work, along side the band drills I posted. As soon as I made a Band Back Traction setup, got into it, and my back and hips completely deloaded I knew that I had to do this exercise. OMG I cannot describe the way this makes you feel if your back pain/cramps are a constant thing in your life, I do this every day I squat (Twice a week). Dick Hartzell has the video on youtube as well, just find a link to it in the related vids :)




Add some statching stretching in after your training too, but leave your second mobility session about 5-6 hours after that - so everything has set back into place again, ligaments don't stay stretched out for too long and you do want them tight for the best part of your life :) I think you could also map out 6 different Mobility sessions, I take the approach of hitting everything from every angle - the human body has sooo many possibilities of twisting/pushing/retracting/rolling that if you cover ALL bases you wont tweak things.

Joe Black
07-28-2009, 04:45 PM
Awesome advice Risk, thanks so much!!!

I do glute ham and will definately consider pull throughs. Yoga is a good one too, I might look into that! I'll be back with some questions for sure!

Today was not a bad day. I did my 30 mins of mobility work in the morning and then when I got to the gym, my trainer got me in to see a therapist who looked at my knees etc and came to the conclusion it was probably just tendonitis from everything being stuff, but asked for me to be booked in for an hours session to get things looked at to be safe. She pretty much said my plan was good - do as much on loosening out the it bands as I can and continue to work on anything hip and hamstring related - lots of foam rolling. She also said it would be wise to just lay off the squatting for a week or so whilst I worked on the mobility stuff to give my knees a rest.

So for now I am gonna stick with this mobility stuff and see if it helps and incorporate some stuff from Risk's advice.

The training session today was awesome. We were running tight on time so couldn;t do the cardio after, but I will do cardio tomorrow to make up for that. The weights session was brilliant though - up on everything.

push press with dumbells - 5 x 5 (25KG) PB!
Romanian Deadlift - 3 x 6 (95KG, 100KG, 105KG) PB!
Bench Press - 3 x 5 @ 72.5KG PB!
Bar roll outs - 3 x 6

Diet was SUPER too. Still on track to be < 14 stone this week I reckon.

Clifford Gillmore
07-29-2009, 03:14 AM
Good work on getting in to see a therapist, very few trainers would go to extra lengths for client satisfaction! Nice PB's too :)

Joe Black
07-29-2009, 03:20 AM
Yeah it's a great gym - very much like crossfit and they have trained therapists on site that work hand in hand with the coaches.

Felt stiff this morning and knees felt creaky, did 30 mins of mobility stuff though and feel a bit looser.

Joe Black
07-29-2009, 03:20 AM
oh and I weighed 196lbs this morning... MAN I want to see myself get under that.,

Joe Black
07-31-2009, 01:51 AM
I had a ****ty day yesterday from a motivation perspective. I now have pain ni my knees and a very tight lower/upper back, hips, hamstrings etc.. I just feel gutted that as soon as I start to make good progress, my mobility lets me down.

But, I am not giving in. Been doing my hour a day of mobility and have to give it a few weeks to kick in and not just expect results in a day.

Yesterdays training session was very good - had to not to front squats and jacknifes due to knees/back but here is how the session went:

Clean Pulls - 5 x 4 (70K, 80K, 85K, 90K, 90K( A HUGE increase by 20K)

Chin ups - 5, 4(+1), 3(+2) for bodyweight. (I actually got 5 reps on bodyweight!, 5 x 5 coming soon)

Glute ham raises - 3 x 6

Then we did some cardio, upping the weight of the dumbells used in the shuttle. (22.5K, 25K, 25K)

Did 4 rounds with 90 seconds rest and I felt I had more capacity which is awesome.

Oh, and I weighed 195lbs, dead on this morning... So some good news too :)

samadhi_smiles
07-31-2009, 07:40 AM
Felt stiff this morning and knees felt creaky, did 30 mins of mobility stuff though and feel a bit looser.
I'll be curious how the squatting to a box works for you. I started doing that last year after similar problems and now I am good to go...I'm able to progressively overload that lift again now that I'm going to a box....it does change around the dynamics of the lift...but its just AS good (if not better!).

Joe Black
08-05-2009, 01:17 AM
ok, a quick update and then I'll be better on the updates from today.

Had a very average last 4-5 days. I had a stag weekend which left me very tired and did involve a drink or two :)

I weighed myself this morning and I was 14.1stone which is 197lbs. I've been stuck between 185 and 197 for a couple of weeks now so I gotta break this with more precise nutrition and a better effort on the cardio front - watch this space.....

I am still feeling very stuff too - tight hips, sore knees and a pain in my glutes now and again. So mobility work daily is also required.

This week is a back off week, so just two weights sessions and keeping things lighter and around 10 reps. I'll fit in at least 3 cardio workouts too.

So far, I trained with the weights last night.


20 mins dynamic stretching and mobility work
Romanian Deadlifts - 3 x 10 @ 70KG
Bench Press - 3 x 10 @ 42.5KG
Chins - 5, 4 (+1) and then 12 reps with a band for support.


Goal is to be 195lbs by Monday and then go from there.

Joe Black
08-06-2009, 01:48 AM
Yesterday sucked. Diet was pretty good but I just had a ****ty, ****ty day. Just one of those days when EVERYTHING goes wrong and I didn't do my cardio as I wanted to.

ANd to top it off this morning I weighed 14.3stone, so 199lbs. I am NOT gonna allow myself to get back into 200 territory. **** that.

So, heres how the rest of the week will look.

Today - Back off weights session (prob 20 mins stretching, 40 mins medium intensity weights) followed by an hours worth of tennis.

Friday - 60 mins cardio

Sat - 60 mins cardio

That will mean I will have gotten in 2 weights sessions and 3 cardio sessions this week which is acceptable considering it is a back off week.

I am out on Friday night with some friends and am going to not drink at all to ensure my weight keeps at it's current level or lower.

Clifford Gillmore
08-06-2009, 02:59 AM
Hows everything going along Dan? Aside from a very interesting two weeks, hows the mobility/things feeling?

Joe Black
08-07-2009, 04:17 AM
Still pretty bad and it's really starting to get to me. I have been doing about 45mins a day and hips and hamstrings still feel very tight, still have pain in my glutes and knees. VERY frustrating.

Yesterdays session went just fine. 45 mins worth of stretching and mobility work followed by glute ham raises, push presses and dips and chins supersetted. All light as it is a back off week.

My trainer is going to have a think about my program and I should be able to get in and see a therapist next week. I fear we are going to have to drop squats for a bit which will kill me, but the positives are that I am still eating good, on course for dropping more weight and can still do many other exercises and I can keep focusing on mobility.

I have just created a fitday log too as it will be interesting to see what my day looks like. I reckon it;s gonna be scary and quite low calories, but we'll see. I'll post it here after today.

Clifford Gillmore
08-07-2009, 05:33 AM
Haha, the first day of fitday always sucks. I don't care how good your base diet is, fitday shows you were you go wrong for sure. Hope fully I'll see some squats in here soon, along with some Yoga :)

Joe Black
08-07-2009, 06:19 AM
3 meals in and I am at:

1,449 calories
63.3g fat
78.6g carbs
135.3g protein

Thats

fat 39%
carbs 22%
protein 39%

More carbs than I thought but stuff like nuts, veggies, fruit all add up.

This includes the novus carbs where was only 3 of them are net carbs, so it might be a bit lower.

Joe Black
08-08-2009, 03:24 AM
Yesterday was a bit of an unusual one as I had to go out from late afternoon thorugh to late evening so I had to improvise a bit. Normally calories would be higher and there would be much more protein and carbs (on a workout day)

Here is my diet yesterday though - http://www.fitday.com/fitness/PublicJournals.html?Owner=Cloughie

Gonna start maintaining it from Monday!

Joe Black
08-08-2009, 03:25 AM
Also this is including all the carbs in the novus protein bar and only 3g's are net carbs so I should probably adjust that.

Joe Black
08-10-2009, 02:55 PM
Easy day today...

I should have really done some cardio today, but I am feeling a bit under the weather, so gave it a miss.

I'm probably not going to be training tomorrow now, I am gonna get checked in my one of the therapists so they can take a look at my knee and then training will resume on Thursday.

Weighed 195 today which was really good and I also ate pretty good - only mistake was having carbs with my evening meal, but I ate out.. Even though I ate out, I had a very healthy large chicken breast, small amuont of potatoes with veg.

I tracked this on fitday and it came out as:


2,435 Calories
Fat 33 %
Carbohydrate 23 %
Protein 44 %

Pretty good, you can see the foods here - http://www.fitday.com/fitness/PublicJournals.html?Owner=Cloughie

I'll let you know about the therapist appointment tomorrow and still determined to be weighing 193 by week end.

Joe Black
08-13-2009, 01:22 AM
Ok, update time.

First of all, diet has been 95% from Mon through Wednesday - this stuff is getting literally second nature now and it's not even something I worry about too much.

On Tuesday I saw the rehab therapist and she confirmed it was most likely just the patellar tendon. Her recommendation was to take a couple of weeks away from squatting and then get back into it being careful about jacking the weight up so quickly. I think I will drop front squat and switch regula back squat for box squatting which should help.

It's very frustrating not being able to properly deadlift or squat because of mobility and tendon issues, but I gotta stay positive. I can still focus on fat loss, I can do GPP workouts and I can still do other lower body stuff and everything uppper body. My guy is gonna revise my program for today and we'll get going.

Played tennis for 2.5 hours on Tuesday and took Wednesday off. Have proper training today and tomorrow and I want to do at least one cardio session during that period and one at the weekend. which will equal 2 trainng sessions and 3 cardio sessions, just one short of what I really should be doing due to the injury.

Good news - I weighed 194lbs this morning. That's a new record and gonna really dial it in today and try and hit 193 tomorrow.

Clifford Gillmore
08-13-2009, 01:26 AM
Some good news and bad news then Dan? I hope you break the 190's soon!

Joe Black
08-13-2009, 01:43 AM
Yep, I'll get through the rehab stuff or work around it... The good news is several people have commented that I look lighter and leaner (top on and off). Still have some way to go but I'm clearly on the right track and I reckon I should be able to get close to 190 before the end of the month, Tough call but gonna really focus on that goal!

Joe Black
08-15-2009, 05:25 AM
Weighed 193 today..

Forgetting about training and diet for sat and sun as I have a party this afternoon/evening and want to relax on Sunday.

Start a new routine on Monday which looks great. It's

- 20 mins hip dominant movements/light box squatting
- 20 mins core, coupound movements
- 20 mins weights gpp

Future
08-15-2009, 07:50 AM
Heaven never helps the man who will not act.
Sophocles

Joe Black
08-19-2009, 05:13 AM
Good quote :)

Pissing me off that I have been rubbish on the updates. Another promise to do MUCH better as this stuff keeps me on track and I like getting comments/feedback from people.

Not much has been going on though. Still hanging around 194 and my training hasn't started this week yet - my sessions are weds, thurs and fri and I will be doing cardio on Fri and Sun too.

I'll update with how the first session on the new training program was and how my diet was!

Joe Black
08-19-2009, 01:42 PM
Pretty good day today!

Just got done training and it was a pretty good session. We've had to totally back of squatting any decent weight which sucks, but I would rather keep my knee healthy so I can continue cardio.

As I said above - each session will have 20 mins hip dominant/mobility stuff, 20 mins heavy on compounds and and 20 mins GPP/circuit work. That fits in with my goals of getting lean, improving mobility and gaining strength.

So, my session looked liked this:


Glute ham raises - 3 x 6
Box squats - 3 x 12 (40KG)

In between each set of the above I did various stretching and mobility exercises too - mainly shoulder and hip stuff.

Then we did:


Romanian Deadlifts - 4 x 6 (112.5KG)
Nordics - 3 x 8

First real time I did them properly, and it was tough and I was weak lol.. For anyone who does not know who they are, a vid I found is here - http://www.youtube.com/watch?v=XGQ7NFG0x3o

Then the following circuit, twice:


dumbell bench x 10 (22.5KG dumbells)
30 metre sprint
Ham curls with swiss ball x 10
30 metre sprint
Press ups x 10
30 metre sprint

The last exercise, I do not know what it was called. Basically a press up position with my feet on a swiss ball and then you take one foot and literally tap it on the floor, then the other one.. basicaly 6 reps each leg.

So, that was training. overall I liked the session. It sretched me out, I got some heavy stuff done and also I got out of breath. Job done :)

So, diet... spot on here..


Meal 1 - 2 eggs, 1 egg white scrambled with pure fruit smoothie
Meal 2 - 3/4 Novus Protein, 60g cashews and 4 x fish oil
Meal 3 - Chicken, veggies, coconut milk with cheese and 4 x fish oil
Meal 4 - half cup of low fat greek yoghurt, berries, 2 x nitrean and 2 x fish oil
Post workout - Opticen
Meal 5 - Sirlion beef/vegetable kebabs with coconut curry chickpeas


Well, that's about it for today.

The last two weeks have felt a bit flat to me. Weight has stayed about the same, I had a ton of parties I had to go to and even though I held it down for most of them, I did drink here and there and also I could have been tighter on diet.. Plus I had a back off week and then a crappy week with a sore knee.

So... next 8 weeks is SUPER focused. I want to shed 10 further pounds and get right down to 13 stone, which will be 182lbs and the lightest I will have been for like... well... since I can remember lol.

See you tomorrow. I'll weigh in tomorrow too.

tomv
08-20-2009, 01:21 AM
Good to hear that the gym is taking in to account your indvidual needs mate. Keep up the good work on your diet, the rewards will be yours!

Joe Black
08-21-2009, 03:03 AM
Good to hear that the gym is taking in to account your indvidual needs mate. Keep up the good work on your diet, the rewards will be yours!

Yeah, they are very good... It's frustarting as hell cause I just wanna be able to hit stuff like squats and deads with no issues, but I just don't think that's ever gonna be the case.

Right now I'll just be happy with the stuff I am doing and work damn hard on mobility!

Joe Black
08-21-2009, 03:16 AM
Ok, so yesterday was a really good day and I weighed 193lbs this morning which was good.

My diet yesterday was 100%, so great news there. Exactly the same as yesterday apart from I had bolagnese, a small amount of spaghetti with grated cheese for my last meal..

Training went REALLY well. I went in feeling tired but decided early on to just try and put that feeling to the side and smash it as hard as I could.

Started off with Glute ham raises (3 x 6) and Box squats (3 x 12 @ 40KG) as normal and did some hamstring stretching and shoulder mobility stuff.

Then we went into chins and dips, and I totally smashed chins. Remember, on 06-25-2009 I recorded 3 x 5 on chins with the second from lightest band for support and they felt pretty hard.

Today I hit 5 x 4 @ bodyweight! Wide drip and palms facing away from me with excellent form.

Dips weren't quite as good as I expected, but I think I just wore myself out on the chins.

Dips - 2 x 4 @ +16KG, 1 x 8 @ +10KG

Then we did a carry circuit which I LOVED. Got me breathing hard and felt brilliant on the shoulders! This was done on a 30M track.

It went as follows and I did 2 circuits:


Overhead carry with olympic bar (40KG) for 60M
One handed 22.5KG dumbell suitcase carry for 60M (30M each hand)
One handed 12.5KG dumbell overhead carry for 60M (30M each hand)
Two handed 22.5KG/12.5KG dumbell carry (suitcase and overhead) for 60M (30M each hand)
Farmers Walk with an Olympic bar (40KG) in each hand (parallell and each side to my body)
Dumbell Shuttle run 30M run and 30M dumbell carry x 3 (2 x 22.5KG, 1 x 12.5KG)


Bring on tonights session - bench!

Clifford Gillmore
08-21-2009, 03:40 AM
Nice session Dan, get you're bench on!

Joe Black
08-23-2009, 01:41 AM
Fridays session felt good - I am really happy with what's in each of my new sesions.

Started off with the usual - 3 x 6 on glute ham, 3 x 12 on box squats (40K) and mobility exercises in between each one.

Then we did:

Flat Barbell Bench Press - 3 x 6, 1 x 3 @ 70KG
Dumbell Row - 3 x 6 @ 32.5KG

I skiped the GPP afterwards which was a bit lame, but we were running late and I needed to get somewhere afterwards.

Weight was 193 AGAIN this morning, so I really need to do something better to get under 190 and eventually under 180.

Some things I am going to do for the next 4 weeks:

1. Keep weekly calories the same, but reduce calories on non-training days and have those calories pre/post workout on training days. I feel this will give me more energy to train hard and should result in better body composition overall, but interested to what you guys think. We're only talking probabl 300/400 calories shifting from non training days to training days.

2. Get my cardio on. I absolutely need to commit to doing cardio outside of my personal training sessions. The 3 x 1 hours I do there is a great mix of weights and cardio, but if I am going to lose more weight, I have to commit to at LEAST 2, but preferably 3 cardio sessions on top of that - 2 of them being fairly intense.

3. Diet - I need to up my game here. It's SO good compared to what it used to be, but I need to stop these 1-2 day periods where I relax. I need 4 weeks of 90% EACH week. Weekends are tough for me as I always have a lot going on so my new plan is to aim for as close to 100% as I can Mon-Sat which means I can take some of my 10% on Sunday. 90% means I can slip 3-4 meals in a week, so i would like to have Sunday as a clean, but more releaxed day.. Well, at least half of it.

If I do the above, I think I will up my game for losing weight.

Watch this space :)

Today my cardio is walking the dog lol. Might play tennis later though.

Joe Black
08-26-2009, 11:09 AM
Monday was great - 100% diet, no training though.

Yesterday went really well too. Diet was 100% and as follows:


Meal 1 - 2 eggs, 1 egg white scrambled
Meal 2 - 3/4 Novus Protein, 60g cashews and 4 x fish oil
Meal 3 - turkey/vegetable stirfry and 4 x fish oil
Meal 4 - half cup of low fat greek yoghurt, berries, 2 x nitrean and 2 x fish oil
Post workout - Opticen
Meal 5 - salmon, chickpeas and vegetables


Because my weight loss has hit a brickwall, I've now cut out the pure fruit drink with breakfast and am keeping an eye on my portions. I think they were getting a bit big so I am cutting them back, particularly on non training days.

The workout went well, I upped my numbers on Stiff Legged Deadlift again and found things pretty easy.

So, my session looked liked this:


Glute ham raises - 3 x 6
Box squats - 3 x 12 (40KG)
Various mobility stuff



Romanian Deadlifts - 4 x 6 (115KG)
Nordics - 3 x 8


Then the following circuit, twice:


dumbell bench x 10 (22.5KG dumbells)
Ham curls with swiss ball x 10
30 metre sprint
Press ups x 10
30 metre sprint
One Legged SLDL with 16KG kettlebell (4 x each leg)
30 metre sprint
Toe Taps with swiss ball


We had a good chat about the program too and we're going to switch things up from next week, much for the better I think. it's tough to get through this in an hour and I find that we're not spending enough time on heavy weights.

He is going to program me a 4th day to do outside of his facility and that should mean we can get more in overall. Hard to explain, but keep an eye out next week for the change in program.

Cardio tonight.. Gonna do some rowing, running, swimming and then RELAX!

Joe Black
08-31-2009, 01:54 AM
Thursday and Friday's training sessions went really well. A PR on everything I did which was awesome.

Bench - 4 x 6 @ 70KG (still sucks, but it's going in the right way)
Chins - +5KG for 4 reps, then 2 reps. (first time I did weighted chins!)
Dips +20KG for 4 x 4

The circuit work was also good - worked hard at it and am feeling my capacity is getting better.

August has been a rough one for me - lots of celebrations that I had to attend and it mean diet was on and off throughout the month. As a result I kinda maintained 193-195.

Goal for September is to be much more consistent and to get down to <190.

This week is going to be a bit random (I am away on a short break for Wednesday and Thursday night), but after that it's a clear run and dropping 5+ lbs seems a reasonable goal.

So, expect patchy updates this week, but then I'll really get back into the swing of it.

Goals this week are to keep it 10-0% Monday, Tuesday, Weds AM, Friday PM, Sat and Sun. Also to hit the gym 4 times. (2 weights, 2 cardio) This will easily keep me at maintenence and then it's really time to smash it.

Joe Black
09-01-2009, 04:40 PM
Quick update.

Monday and Tuesday have been 100% on the diet front.

Trained today.

Started off with the usual - glute hame raises, very light box squats and some mobility/stretching stuff.

Then...

Romanian Deadlifts - 2 x 6 @117.5KG, 2 x 6 @120KG (PR)
Nordics - 3 x 8
Bench Press - 2 x 6, 1 x 5, 1 x 6 @ 70KG
One armed Dumbell Rows - 1 x 6 @ 32.5Kg dumbells (PR), 3 x 6 @ 30KG dumbells

Off for a 2 night short break tomorrow. Weds, Thursday and Friday are going to be cheat days for diet. I am training on Friday.

8 weeks solid hard work starts Saturday.

Joe Black
09-07-2009, 05:04 AM
Ok I am back after a nice, relaxing break :)

The last week has been off the rails if I am to be totally honest about it. I went away Weds, Thursday and Friday and whilst I didn’t do anything crazy, I just relaxed this weekend and didn’t train or eat for losing weight.

As a result I feel a bit sluggish and I’ve put on 2-3 lbs - my weight is back up to 196lbs. Not good.

What I did do is think about my plan for the next 8 weeks in some detail. What I want to achieve and how I am going to do that. I am absolutely going to smash the next 8 weeks and I WILL end up stronger, leaner, fitter and more mobile.

So, the goals are:

• Lose 10lbs – weigh186lbs
• Be significantly more mobile
• Be significantly stronger on all lifts
• Increase capacity/endurance for cardio

Apart from the weight loss goal, I have stayed away from being too specific because I just want to move forward in those areas and we’ll see at the end of it what the results are – but I am confident they will be impressive and everything will be documented.

And here is how I am going to achieve it

Training Program

• 3 x heavy weight/GPP workouts per week (45 min weights, 15 min GPP)
• 2 x Mobility workouts daily (20 min each)
• 3 x cardio workouts per week (45 min)

Basically working out 6 times a week with daily mobility stuff thrown in on top of that. That should get me stronger, more mobile and moving about enough to lose fat.

Eating Plan

Pretty much the same as before, sticking to the precision nutrition plan 90% every week and reviewing weight/calories throughout the 8 weeks. The 90% consistently for 8 weeks will be the hardest but also most important part.

First weights session back is tomorrow, so I will update then.

Joe Black
09-08-2009, 12:47 PM
Good day today.

Diet = 100%

Meal 1 - 3 eggs (2 whole, 1 white only) scrambled
Meal 2 - 3/4 Novus bar, 60g cashews and 4 x fish oil
Meal 3 - silion beef and vegetable skewers and 4 fish oil
Meal 4 - light greek yoghurt, strawberries, 2 x Nitrean and 2 x fish oil
Post workout - 1 serving of Opticen + 5g creatine
Meal 5 - salmon, brown rice and vegetables

I trained today too.. Pretty good session and new format to reflevct the fact that if I cannot squat right now, I gotta start smashing the upper body bodybuilding style.

I did 20 mins of mobility work this morning and then did this workout this evening:

Dynamic stretching warm up (10mins)
Glute ham raise - 3 x 6
Box squats - 3 x 10 (30KG)

* mobility exercises inbetween the sets of glute ham raises and box squats

Flat barbell bench press - 8 x 3 (75KG)
Dumbell Rows - 8 x 3 (4 @ 32.5KG, 4 @ 35KG)
Pull Ups - 8 x 3 (6 x 3 bodyweight and 2 x 3 with lowest resistance band)
Dips - 8 x 3 (+20KG)
Barbell Roll outs - 3 x 6

Joe Black
09-09-2009, 12:01 PM
Today was a GREAT day.

Diet was 100% today - that makes 2 days on the run.

After speaking to Paul (Unholy) yesterday he got me thinking about tracking calories a bit closer. Whilst I don't think it is abvsolutely neccessary right now (I swear I can lose another 10 by just keeping it clean) it will be interesting to see what it averages out at. So I am going to track them evey day this week and we'll see what it comes out as.

Here are the firsy two days:

Monday 8th Sept

http://www.fitday.com/fitness/PublicJournals.html?Owner=Cloughie&Year=2009&Month=8&Day=8

Fat (35%)
Carbs (25%)
Protein (40%)

Total Calories = 2,407 (training day)

Thursday 9th Sept

http://www.fitday.com/fitness/PublicJournals.html?Owner=Cloughie&Year=2009&Month=8&Day=9

Fat (44%)
Carbs (16%)
Protein (40%)

Total Calories = 2,066 (cardio day)

Overall not bad - fat a bit high and calories a bit low in general but about what I expected.

Today;s training was ok too. Got into the gym at 6:30am and did 30 mins worth of mobility stuff, followed by 10 mins on the cross trainer, 1000m rowing (@500M/2.00m)and then a swim.

Very sore from yesterdays session!

Tom Mutaffis
09-09-2009, 12:56 PM
Looks like the diet is going well.

What kind of cardio are you thinking about adding in? Going for a bike ride or walking the dog are both easy ones that you can do for 20-30 minutes whenever you have some down time. As much as I get bored with cardio it does seem to make a big difference with regard to body composition.

Unholy
09-09-2009, 01:02 PM
I vote bike ride, time to dust off that beast and get your moneys worth Dan =)

Joe Black
09-10-2009, 04:17 AM
Looks like the diet is going well.

What kind of cardio are you thinking about adding in? Going for a bike ride or walking the dog are both easy ones that you can do for 20-30 minutes whenever you have some down time. As much as I get bored with cardio it does seem to make a big difference with regard to body composition.


Yep, I think it is a bit low on the calories and Iam perhaps going a bit overboard on how low carbs are, but at the end of the day my absolute goal is to get shredded, so all in all it's going to work for me.

As for cardio, I think the key for me is to vary it as i too get super bored with it. Literally a few minutes in and I am counting the seconds which makes it even longer.

I'm going to try and getinto the gym and do traditional cardio at least once a week though. They have this great uphill walking machine, some rowing and a swim. Then for the other two days cycling, tennis etc... Lots of walks with the dog too.

I agree on the cardio. Even though I know you can manipulate bodyweight with just diet, once I laid off the cardio for a couple of weeks, I noticed it was mucb harder to get the weight down. Of course I am sure it was due to the calories not burned whilst doing cardio, but theres something about getting sweaty that keeps the weight off, not to mention I consider being fit a key goal of mine. Long gone are the days where I just want to be big, but can;t run a flight of stairs!

Joe Black
09-10-2009, 04:18 AM
I vote bike ride, time to dust off that beast and get your moneys worth Dan =)

Too right. I am just gonna pick a 5 mile route and get on it this week. See how it goes. I already have one in mind for Saturday morning!

Joe Black
09-11-2009, 01:33 AM
Yesterday was another good day on the training and diet front.

Diet was 100% again, here are the stats:

Fat 112g (37%)
Carbs 162g (24%)
Protein 253g (38%)

Total calories: 2762

Higher because it was a training day. Calories seem to be settling at 2700 on a training day and about 2000-2300 on a non training day depending on what I have for lunch and dinner.

Overall though, I think this is about right for me and we'll see how the next two weeks go. On Monday I weighed 197, Wednesday I weighed 192 and back up to 194 today. Because of a week or so of not being quite as on track as I wanted to be, I figure my weight will take some time to settle.

Training went well too.

Dynamic warm up and some mobility work
Box Squats 2 x 10 (40KG)
Glute ham raises 2 x 6

Single leg squats onto a box 4 x 8 (each side)
Glute ham raises (and throwing a ball back) 3 x 4

Strong Man Circuit x 3 (or maybe 4, I forget lol)


60M Olympic Overhead Carry (40KG)
60M (30M each arm) Suitcase carry (32.5KG dumbell)
60M (30M each arm) Overhead Carry (15KG dumbell)
60M Overhead Carry/Suitcase Carry (32.5KG and 15KG dumbell)


Then we ended with the following circuit x 2 just to finish me off. This was done with a 35KG sandbag.

10M carry
10M sprint
pressup
10M sprint
10M carry
20M sprint
pressup
20M sprint
10M carry
30M sprint
pressup
30M sprint
30M carry

Joe Black
09-17-2009, 03:37 AM
Lame AGAIN on the updates, been a bit of a tough last 5 or 6 days though. Been SUPER busy and just been finding it tough to try and manage everything in my life right now...

Super short updates since the last one

Friday 11th September

100% on diet
Trained with weights - bench and chins @ 3 x 8 and then some strongman stuff. More detail this Friday about the workout.

Saturday 12th September

Great up until about 5pm. Diet on track and did some mobility and endurance type weight training (high reps, low rest). 5pm onwards I got sucked into some partying with friends. Not so good.

Sunday 13th September

Lazy day due to partying on Saturday. Nothing terrible but no training and eating was here or there.

Monday 14th September

Diet was 100%
Didn't train

Tuesday 14th September

Diet was 100%
Trained and went up on most lifts or the reps felt more controlled at least on the ones I didn't up the weight on. (see below)

Bench (72.5KG) - 8 x 3
Rows - (37.5KG dumbells) - 8 x 83
Chins - 8 x 3 at bodyweight (3rd rep a little shaky on last 4 sets but got it)
Dips +20KG - 8 x 3
Bar Rollouts - 4 x 6 (felt easier)

Wednesday 15th September

Diet = 100%
Played Badmington.

Weight was at 193 this morning. Nothing to shout about!

Joe Black
09-17-2009, 03:38 AM
Also got my knee checked out by a therapist. Confirmed it was patella tendon and advised not to do anything that will agrivate it for a few weeks and then start with rehab stuff (as it hasnlt gone away in last 2 months from doing light stuff)

Sucks, but I'm just going to focus on the weight loss, upper body strength and conditioning.

Joe Black
09-18-2009, 02:30 AM
Yesterday was pretty good.

Diet was:

Meal 1 - 3 eggs scrambled
Meal 2 - 3/4 Novus bar, cashew nuts and 4 x fish oil
Meal 3 - Tuna salad and 4 x fish oil
Meal 4 - Low fat greek yogurt with apple
Post Workout - Opticen
Meal 5 - 3 Sausages, Sweet Potatoes and vegetables

My workout was ab absolute KILLER, I don't think I have ever worked that damn hard. Check out this strongman circuit that I did four times!!

Olympic bar overhead carry (50KG) - 60M with turnaround on sopt after 30M
Suitcase carry (30KG dumbell) - 60M
One hand overhead carry (15KG dumbell) - 60M
Mixed suitcase, overhead carry (30KG and 15KG dumbell) - 60M

Sandbag Circuit: (with 30KG sandbag)

10M carry
10M sprint
pressup
10M sprint
10M carry
20M sprint
pressup
20M sprint
10M carry
30M sprint
pressup
30M sprint
30M carry

I was sweating like a bitch and struggling on the last two sets but I nailed it and didn't once drop a weight.

10 weeks ago I would have struggled with half of this, so I was well happy and it's just what I need to get me stronger and ripped!

tomv
09-18-2009, 03:38 AM
That's exactly what it's all about buddy, small progressive steps that lead to a great change over time! Keep training/dieting hard Dan, I'm watching ;-).

Joe Black
09-19-2009, 08:58 AM
Cheers Tom! Sometimes it's useful to be reminded of that, I find it easy to get pissed off in the moment about stuff.

Fridays workout was pretty good.

Romanian Deadlifts - 8 x 3 @ 130KG
Hammer Dumbell Bench Press - 3 x 8 with 25KG dumbells
Chin ups - 3 x 8 (with blue band)

Strongman circuit

Diet was pretty good too.

Whilst I hate keep changing my routines, I am considering switching to something which promotes hypertrophy more. My original plan was to get lan and strong, which this program is pretty good for but ultimately I do want to make significant changes to my physique, so will have a chat to the trainer about a change in direction!

Clifford Gillmore
09-19-2009, 10:46 AM
How do you feel about doing some walking laps of a pool for your knee? Can you get any tension on it at all?


And post some pics!

Unholy
09-21-2009, 12:34 PM
Yea, I think some pics are in order.

Joe Black
09-23-2009, 02:39 AM
Risk, some stuff in the pool might be ok. The therapist said though it needs a good rest for a month or so to let the inflamation go down and then start with the rehab and proper training.

Pics.... some time soon but not yet! Need to get my butt in gear ahd shift some more weight first!

I am working on planning out a new routine to start from next week. For two reasons.. I want to train with something bit more geared around hypertrophy and also I need to shift some of my sessions to a standard gym and drop to two a week at the specialise gym, potentially going to one a week in a few months. (cost reasons and i probably don't need them to over see the hypertrophy workouts so much)

I plan to do 3 x hypertrophy workouts a week and one rehab/gpp session heared at getting me back into squatting and deadlifting. On top of that a couple hours of cardio and about the same mobility stuff. I am hoping that this approach should see me still getting stronger, leaner (if I keep the diet in check) and should result in a more noticable change on body composition.

More info sooooooooooon. Same plan as usual for this though.

Joe Black
09-23-2009, 02:44 AM
Yesterday - Tuesday Sept 22nd

Diet was pretty good. Meal 5 was perhaps not as suer clean as normal but apart from that it was fairly spot on.

Meal 1 - eggs scrambled (2 whole, 1 white)
Meal 2 - 3/4 Novus bar, cashew buts and 4 x fish oil
Meal 3 - stif fry beef with vegetables/cheese and 4 x fish oil
Meal 4 - low fat greek yoghurt, berries and 2 servings of Nitrean
Post Workout - One serving of Opticen
Meal 5 - bbq chicken (1 x thigh and 2 x drumsticks), salad and rice

Training also went fairly well. Not amazing, but well.

Bench - 8 x 3 (75KG x3, 70KG x 5) bit pissed I had to drop the weight here
Rows - (37.5KG dumbells) - 8 x 3 (same weight, improved form)
Chins - 8 x 3 at bodyweight (same weight, improved form)
Dips +20KG - 8 x 3 (same weight, improved form)
Bar Rollouts - 4 x 6 (felt easier again and went further)

tomv
09-23-2009, 03:33 AM
**** mate, crazy weight on the dips! Good work, new program looks sorted.

Joe Black
09-24-2009, 03:24 PM
Cheers Tom!

Ok, the last two days.....

Wednesday Sept 23rd

Diet was super good - 100%.


Meal 1 - eggs scrambled (2 whole, 1 white)
Meal 2 - 3/4 Novus bar, cashew buts and 4 x fish oil
Meal 3 - sirlion beef and vegetable skewers with a salad
Meal 4 - low fat greek yoghurt, berries and 2 servings of Nitrean
Meal 5 - salmon, vegetables and half a sweet potato


No training on Wednesday. I should have got in and done some cardio but I lamed out. I will fit it in this week on a training day. Probably Friday.

Thursday Sept 24th

Diet again 100%


Meal 1 - eggs scrambled (2 whole, 1 white)
Meal 2 - 3/4 Novus bar, cashew buts and 4 x fish oil
Meal 3 - Meat Balls with a small portion of rice (bit naughty to have carbs)
Meal 4 - low fat greek yoghurt, berries and 2 servings of Nitrean
Meal 5 - sirlion beef and vegetable skewers with 1 sweet potato


Training was a killer today. Strongman circuit x 4 sets with 3 min rest periods.... I haven't been feeling on form the last few days so turned up tired and not quite on it mentally. But I persisted and ended up smashing it.

I went up from a 30KG sandbag to a 35KG sandbag (damn trainer didn't tell me, but it felt easier than the 30KG last week!) and went up to 35KG for the carry compared to a 32.5KG/35KG split last week.

Here was the circuit again for those that don;t know it.

Olympic bar overhead carry (50KG) - 60M with turnaround on spot after 30M
Suitcase carry (35KG dumbell) - 60M
One hand overhead carry (15KG dumbell) - 60M
Mixed suitcase, overhead carry (35KG and 15KG dumbell) - 60M

Sandbag Circuit: (with 35KG sandbag)

10M carry
10M sprint
pressup
10M sprint
10M carry
20M sprint
pressup
20M sprint
10M carry
30M sprint
pressup
30M sprint
30M carry

Need a good nights sleep tonight!

Joe Black
09-29-2009, 02:38 AM
Monday 28th September

Ok, yesterday was the first day on the new routine and everything went spot on.

The reason for switching is because whilst I am happy with my strength gains and weight loss, I am not seeing much of a difference in my physique so I want to put more of an emphasis on hypertrophy and see how that goes.

Ultimately my goals are to continue to lose weight, perhaps to add some muscle along the way and to improve mobility.

So, I have gone for something which is mostly hypertrophy/bodybuilding workouts but also have some cardio and mobility stuff in there although I am hoping I can continue to lose weight by just tightening up the eating and adjusting the diet as I go along. i am open to doing more cardio though if things still hang around at the 195 mark.

So here it is:





Monday (Next Generation/Commercial gym)

AM

• Mobility - 20min
• Cardio & Swim – 45min

PM

• Full Body Hypertrophy/Bodybuilding workout - 60 min

Tuesday – REST

Wednesday (Core/Specialist Gym)

• Mobility - 20min
• Full Body Hypertrophy/Bodybuilding workout - 60 min

Thursday (Core/Specialist Gym)

• Mobility - 20min
• Rehab & GPP Circuit - 60 min

Friday (Next Generation/Commercial gym)

AM

• Mobility - 20min
• Cardio & Swim – 45min

PM

• Full Body Hypertrophy/Bodybuilding workout - 60 min

Saturday (Next Generation/Commercial gym)

• Mobility - 20min
• Cardio & Swim – 45min

Sunday – REST

TOTAL

• Mobility – 1:40
• Hypertrophy/Bodybuilding – 3 hours
• Cardio – 2:15



So yesterday I got up early for workout 1...

I did 2000M on the rowing machine and 10 mins uphill walking, followed by 10 laps in the pool. It felt nice and easy so I will probably crank things up a bit over the next few weeks.

Then in the evening I diod my weights workout. I forgot how EASY bodybuilding workouts are lol. I have been training with such intensity doing endurance type workouts that this just felt like I did NOTHING! volume was realtively low though and to be fair I was experimenting with my 5 rep max so some could have been heavier (and will be next time)

DB Flat Bench Press - 3 x 5 @ 26KG dumbells
Upright BB Rows - 3 x 5 @ 70KG
Standing BB Military Presses - 3 x 5 @ 45KG
Tricep Press-Downs - 3 x 5 @ 75KG
Standing DB Curls 3 x 5 @ 16KG dumbells
Leg Curls 3 x 5 @ 55KG

Weds workout is gonna be harder because I am doing 3 x 8 and the exercises are much tougher (deads, dips, pull ups etc.)

Diet was pretty good, but calories were too low..

Meal 1 - eggs scrambled with 2 slices of brown toast
Meal 2 - 3/4 Novus bar, cashew buts and 4 x fish oil
Meal 3 - pork chop, sauted potatoes and green beans
Meal 4 - low fat greek yoghurt, berries and 2 servings of Nitrean
Post Workout - Opticen
Meal 5 - nothing! I just lamed out and crashed!

Joe Black
09-30-2009, 01:46 AM
Tuesday 29th September

Today was an off day, but I managed to get a couple hours worth of tennis in. Was cool to be moving about on my off day, but not so cool that I played badly and lost... I'm thinking about getting some tennis coaching because I have a couple of weak parts of my game (backhand mainly) and if I strengthened these it would make me such a better player.

Diet was 100%..

Meal 1 - eggs scrambled (2 whole, 1 white only)
Meal 2 - 3/4 Novus bar, cashew buts and 4 x fish oil
Meal 3 - chicken/vegetable stirfry and 4 x fish oil
Meal 4 - low fat greek yoghurt, berries, half a novus bar and a banana
Meal 5 - Chicken, cocunut milk, vegetables and cheese

I weight 191.6 today which was pretty good, my lowest yet even if it is by 0.4 of a lb :)

Bring on <190.

JustinF
09-30-2009, 03:59 AM
Hey cloghie! Never thought I'd see one of these from you.
Keep it up!

Joe Black
09-30-2009, 10:45 AM
Hey cloghie! Never thought I'd see one of these from you.
Keep it up!

Cheers buddy, good to see you in here! :)

Joe Black
09-30-2009, 10:51 AM
Wednesday 30th September

Ok, just got done with bodybuilding work out #2! Was definately tougher working in the 8 rep range and sticking strictly to short rest periods made me realise that I have to get a stop watch and time them properly when I am in the commercial gym. It really ups the intensity.


Romanian Deadlifts - 3 x 8 @ 90KG
Flat Barbell Bench Press - 3 x 8 (55KG, 60KG, 60KG) Man my bench SUCKS!!!!
Pull ups - 3 x 8 (first two sets with lightest band and last set with 2nd from lightest band, plus needed help with last 2 reps of last set)
Dips - 3 x 8 @ bw
Bar Roll outs - 3 x 4 (was too tough to do 8 reps, but will go for 6 next week)


Diet has been good too.


Meal 1 - eggs scrambled (2 whole, 1 white only)
Meal 2 - 3/4 Novus bar, cashew buts and 4 x fish oil
Meal 3 - chicken/vegetable stirfry and 4 x fish oil
Meal 4 - low fat greek yoghurt, berries and 2 servings of Nitrean
Post Workout - Opticen
Meal 5 - Minced beef Taco's with cheese

Tomorrow and Friday are gonna be tough. I gotta motivate myself to do an intensive cardio workout by myself tomorrow and then Friday is an AM light cardio and PM 12 rep day....

tomv
09-30-2009, 05:16 PM
Good diet Dan, you must be feeling healthier eating like that.

Unholy
09-30-2009, 05:47 PM
Keep at it mate! Those BBing routines are quite fun when you get used to them =)

Joe Black
10-02-2009, 04:48 AM
Good diet Dan, you must be feeling healthier eating like that.

Yep, I do feel much healthier. I have much more energy and I've always struggled with digestive/bowel problems, but since I have been eating right this has just dissapeared!

Joe Black
10-02-2009, 04:59 AM
Thursday 1st October

Thursday was a mixed day. Diet slipped a bit but I smashed the cardio.

Workout went like this:

Rowing - 3000M


1000M @ 2:10/500M
1500M @ 6 x 250M intervals with 30 secs rest periods at about 1:50/500M
500M @ 2:10/500M


5 x 2 minute Circuits (2 min rest periods)


Squat and Press with 10KG sandbag
Single leg step ups with 10KG sandbag
Punch bag
short sprints


Stair/Step cardio machine x 10 mins (random speeds and directions)

20 mins of tennis.

After the above I was pretty tired!

Diet was good towards the beginning of the day, but then it slipped in the evening and I had one less meal than I normally plan. But, I figure it's all about being 90% and the whole week has been 100% so far, so I won't sweat it and I'll just make Friday and the weekend good.


Meal 1 - eggs scrambled (2 whole, 1 white only)
Meal 2 - 3/4 Novus bar, cashew buts and 4 x fish oil
POST WORKOUT - chicken/noodle stirfry with vegetables
Meal 3 - curried chicken pie and chips/vegetables

tomv
10-02-2009, 05:08 PM
Yep, I do feel much healthier. I have much more energy and I've always struggled with digestive/bowel problems, but since I have been eating right this has just dissapeared!

I wonder how many peoples "ailments" and common problems would be solved if they just fixed their diet and started to exercise regularly...

Joe Black
10-05-2009, 03:21 AM
I'll just pick up where I left off on Thursday.

Friday was a pretty good day. Training went well, although was very short and sweet due to the lower sets and higher reps scheme. Also I am still finding my way on what my rep maxes are so some were lighter than I would normally go.

It went something like this:


Front Machine Pull Downs - 2 x 15 @ 60KG
Seated Shoulder Dumbell Press - 2 x 15 @ 18KG dumbells
Incline Dumbell Bench Press - 2 x 15 @ 20KG dumbells
EZ Barbell Curls - 2 x 15 @ EZ bar + 10KG
French Press - 2 x 15 @ EZ bar + 20KG


Diet was pretty good, although I relaxed things a touch in the evening. IT went like this:


Meal 1 - eggs scrambled (2 whole, 1 white only)
Meal 2 - 3/4 Novus bar, cashew buts and 4 x fish oil
Meal 3 - beef/vegetable stirfry and 4 x fish oil
Meal 4 - low fat greek yoghurt, berries and 2 servings of Nitrean
Post Workout - Opticen
Meal 5 - BBQ Chicken wings, rice and salad with 2 glasses of red wine (friends came round for dinner)


I didn't train at all over the weekend which was a bit lame. I was very busy though trying to sort out a new car and set up my new computer, but excuses aside I should have got in and done something.

When without the weekend sessions, I hit the gym 7 times last week and ate well Mon-Fri and not too bad on the weekend. So not a bad first week on this new routine.

I am getting pissed off with how I look more and more often now. I just have this nagging thought in my head, what if it's just too hard genetically for me to get lean and look good? I keep shoving it aside, but I still can't just block out the fact that I am in the gym ALOT and watching what I eat ALOT and whilst I can see changes, I am too impatient and want to see bigger and more noticeable changes to give me the confidence that I truly can transform my physique to something bigger and leaner.

Just gotta keep cracking and give this new routine a chance and see how things go.

Heres to a good week where I will tighten up diet and up the intensity on the weights.

Unholy
10-05-2009, 08:54 AM
Do NOT get discouraged buddy. I was one of those people that heavily blamed genetics for being unfit and struggling for years with obesity didn't help my mindset either. The truth of the matter is that you have to put in the work for long enough and the results will come. When you are above 12% bodyfat it is harder to tell progress because 12-13% and 18-20% don't look too far apart for most people and depending on your fat distribution the area inbetween might not produce very noticable changes. When you get leaner and leaner though each lb that comes off will be much more visible. Keep at it and don't give up. You might have to refine your diet somehow. There is always a culprit if you stall and its rarely genetic.

tomv
10-06-2009, 06:39 PM
And remember mate... Training isn't just about feeling good in 4 weeks. Think about how you will feel in 10 years.

If you keep training... More energy, healthier, stronger, fitter
And if you don't...? Weak, lethargic, bad joints... the list goes on :)

It's a life long process Dan, keep at it!

Clifford Gillmore
10-07-2009, 01:12 AM
Don't give up Dan! I've been the same boat, not gaining/loosing not seeing results. It SUCKS. But this is the time you are making the biggest gains!


I've been on PSMF for the last 3 weeks or so, and in the last three days I've made it a little more agressive and I'm down from 240 to 224.4 (over the three weeks, alot of is water). If you stall out for much longer, maybe cycle into it?

Joe Black
10-08-2009, 04:25 AM
Thanks for your encouragement and advice guys.

I do know this stuff, but it's easy to get frustrated in the moment when you are really working hard at maintaining a completely different lifestyle and the changes don't seem to be coming as fast as you are putting the effort in.

But, I know I have to stay focused and on track and put those thoughts to the side and as yo rightly say, the alternative just isn't a option.

Still weighing around the 193 mark and it's not budging but I AM looking leaner. I can see more of a vein in my biceps and some ab stuff coming through..

Ok, quite a few days to update you on.

As for diet, whilst I cannot remember every day, each day has been 100% apart from a meal out on Tuesday evening with the gf...

Monday 5th October

Day off (should have beenb a 3 x 5 day but I switched it to Tuesday)

Tuesday 6th October

I can't remember the numbers from this session (lost the damn sheet I wrote them down on) but here is what I did.

A's and B's were performed as Antagonist sets:


Seated Upright Row Machine - 3 x 5 (A)
Standing BB Military Presses - 3 x 5 (B)
Chin Ups - 3 x 5 (A)
Incline BB Bench Press - 3 x 5 (B)
Seated DB Curls - 3 x 5 (A)
Narrow Grip Bench Press - 3 x 5 (B)


Still struggling a bit to find the right intensity on the 5 rep days. It just doesn't feel like I am working that hard but also to be fair I am still finding my feet with the right weight for a 5 rep max on most exercises so I think the intensity will come once I get that right.

Wednesday 6th October

Weds session should have been Antagonist sets but both my and the trainer forgot about it (more me not making it clear) so it was just a regular workout.


Pull Ups - 3 x 8 (using the lightest band)
Dips - 3 x 8 @ +7.5kg
Flat BB Bench Press - 3 x 8 @ 60kg (still sucks lol)
DB Horizontal Rows - 3 x 8 @ 27.5KG dumbells
Romanian Deadlifts - 3 x 8 @ 92.5KG
Bar Roll Outs - 3 x 5


PR on everything which is obviously good.

Got a light cardio circuit and some prehab stuff today.

Joe Black
10-09-2009, 02:47 AM
Yesterday went super duper.

I ate:

Meal 1 - eggs scrambled (2 whole, 1 white only)
Meal 2 - 3/4 Novus bar, cashew nuts and 4 x fish oil
Meal 3 - Chicken, Veg and Cocunut Recipe and 4 x fish oil
Meal 4 - low fat greek yoghurt and 2 servings of Nitrean
Post Workout - Opticen
Meal 5 - Chicken Kebab and 3 spicy potatoes.

Ok, so meal 5 wasn't great but it was PW and to be fair it was mostly Chicken (a ton of it) with salad and the only bad thing being the pitta bread and potatoes.

Training went great. We started back on some lower body and touch wood there was no pain in the night or this morning. Just sore legs which is good.

Here is the session..

Mobility (15 mins)
Single leg squats to box - 2 x 8 (each leg)
Weighted hip thrusts with bar - 3 x 8 @ 40KG

Then we finished with 4 tough sets of the strongman circuit.

I was SO tired and found this one super tough. Sweating all over the place but it was good for me.

Weight is still the same.. Gonna give it another week and then consider if the diet needs tweaking.

I also wonder if perhaps the new hypertrophy workouts are adding some muscle and evening things out.

Joe Black
10-10-2009, 02:43 AM
Friday 9th October

Eating was a bit off, but not too bad.


Meal 1 - eggs scrambled (2 whole, 1 white only)
Meal 2 - 3/4 Novus bar, cashew nuts and 4 x fish oil
Meal 3 - Beef Stirfry 4 x fish oil
Meal 4 (PW) - minced beef, pasta and salad and 2 glasses Red Wine.


Training was good last night. I forgot my workout sheet but I guess the good thing about the routine that I am on is the whole thing is based around variation/full body workouts so I just made it up as I went along and got on with it.

Only problem is I did 12 instead of 15, but no biggie. Also didn't record the numbers.

Flat Barbell Bench Press - 3 x 12 @ 60KG (could have gone more)
EZ Barbell Bicep Curls - 3 x 12 @ (cannot rememember I think EZ + 20KG)
Seated DB Military Presses - 3 x 12 @ 20KG Dumbells
Front Pull Down Machine - 3 x 12 @ ?
Tricep Push DOwns - 3 x 12 @ ?

Overall thought it felt good and I finished off with a brisk 2000M row.

Might test my 1 Rep Max on Bench today... Gonna be horribly low, but I want to test it out all the same. I reckon it's gonna be like 175 if I am lucky lol.

Just gotta keep cracking on with things and I am sure I will get stronger and leaner.

tomv
10-10-2009, 06:56 AM
You seem to focus a lot on weight Dan and I'm not sure whether or not this maybe causes you to lose motivation on occasion. It may help to maybe take measurements weekly (at a few landmarks, just with a tape measure) or even photos once every fortnight. As with weighing yourself, make sure it's done under the same conditions so...

Same time of the day, same lighting (for photos) and things like that.

Joe Black
10-14-2009, 02:06 PM
Yeah good point.

To be fair, I do tend to use the mirror more than the scale. At the end of the day I wanna look good not hit a number.

Always weigh myself under the same conditions. when I rise, just in boxers.

Monday and Tuesday a bi crappy. No training and so so eating. i GOTTA stop having those 2 day slips.

Anyway.. Today was good.

Wednesday 14th October


Meal 1 - eggs scrambled (2 whole, 1 white only)
Meal 2 - 3/4 Novus bar, cashew nuts and 4 x fish oil
Meal 3 - Chicken, Veg and Cocunut Recipe and 4 x fish oil
Meal 4 - low fat greek yoghurt and 2 servings of Nitrean
Post Workout - Opticen
Meal 5 - Beef Tacos and feta cheese salad


Training went like this... (volume upped a bit this week)


Flat BB Bench Press - 4 x 8 @ 60kg
Dips - 4 x 8 @ +7.5kg
Romanian Deadlifts - 4 x 8 @ 92.5KG
Pull Ups - 1 x 8, 1 x 5 (+3 forced) and 1 x 3 (+4 forced) (using the lightest band)
DB Horizontal Rows - 4 x 8 @ 25KG dumbells
Bar Roll Outs - 4 x 5

Joe Black
10-14-2009, 02:07 PM
oh and tomorrow is lower body/rehab and gpp circuit but I am gonna go for a light cardio and swim in the morning too to make two sessions!

snikez
10-14-2009, 03:32 PM
If I were you, I'd try not to look at your body that much (in the mirror, etc), so one of these days when you finally do, you'll be happy and surprised at what you see... And with the dedication you have towards your diet and lifting, your journey should go pretty smoothly.
btw: remember me? I was one of the Novus bar contest winners that added you on facebook?

Joe Black
10-16-2009, 03:26 AM
If I were you, I'd try not to look at your body that much (in the mirror, etc), so one of these days when you finally do, you'll be happy and surprised at what you see... And with the dedication you have towards your diet and lifting, your journey should go pretty smoothly.
btw: remember me? I was one of the Novus bar contest winners that added you on facebook?

Great point. Because I want change so bad I am checking things too much, it's hard not to. I will try and do it less which will make the changes more noticable to me!

Thursday 16th October

Overall a pretty good day.

Diet was....

Meal 1 - 3 egg ommelete (with sausage and cheese) and green tea
Meal 2 - 3/4 Novus bar, cashew nuts and 4 x fish oil
Meal 3 - 2 servings of Nitrean and 4 x fish oil
Meal 4 - low fat greek yoghurt and 2 servings of Nitrean
Post Workout - Opticen
Meal 5 - Ate at a restaurant - chose the best thing on the menu - Chicken, mash, spinach.. AND passed on the desert... BUT, I also had 2 glasses of win and a couple of rum and cokes dammit it.

Overall though, pretty good and I hit the gym TWICE.

In the morning I did a 2000M row and 12 laps in the pool and then in the afternoon some lower body stuff and the great news is I have NO knee pain.

It was a fairly light rehab type of lower body day, so nothing major but feels nice to be getting back into lower body workouts and some soreness in my legs!

Single leg squats to box - 3 x 8
Single leg RDL's (with a dumbell - I forget how heavy) - 3 x 8
Nordics - 3 x 8

Then just had my hamstrings stretched out..

Looking forward to this session getting more intense and hopefully involving squats/deads and some oly lifting!

Clifford Gillmore
10-17-2009, 12:11 AM
I'm very happy to hear your knee is going better, even happier to see you get yourself into the gym twice in a day!

Joe Black
10-17-2009, 03:55 AM
Yep, feels good to be doing some lower body stuff at last. Hopefully squatting and deadlifting is just around the corner and then perhaps even some olympic lifts!

Yesterday was great on both the training and diet front.

It was a 15 rep day which I HATE lol.

Went a bit like this:

Front Pull downs - 3 x 15 @ 60KG
Flat Dumbell Press - 3 x 15 @ 20KG dumbells
Bent over Barbell Rows - 3 x 15 @ 50KG
Narrow Grip Bench - 3 x 15 @ 50KG
Standing Dumbell Bicep Curls @ 12Kg (2 sets) and 10KG (last set)
Leg Raises - 3 x 15

The one thing that I am definately finding is that it is quite hard to estimate the working weight due to the variation in exercises/order of things. Once I have done another 4-6 weeks on this, I may consider less variation in say 2-3 week cycles. We'll see.

Diet was super, super. Less than I would normally have but hey I am cutting :)

Meal 1 - 3 eggs scrambled (2 whole, 1 white)
Meal 2 - 3/4 Novus bar, cashew nuts and 4 x fish oil
POST WORKOUT - 3 egg ommelete (with sausage and cheese) and green tea
Meal 4 - Home made lamb chilli.... hmmm....

This weekend I am gonna make sure I keep on track, it is the number one reason for my stangnant weight loss i am SURE.

It's 10am now and I am close to meal 2 already :)

Unholy
10-19-2009, 12:00 AM
How did the weekend go?

Joe Black
10-19-2009, 04:48 AM
On a scale of 0 to 10, I would say 5 which is better than a normally 2..

I like your advice about taking an evening over the weekend to relax and do what I want and keep it clean the rest of the time. So from now on Saturday evening is my chill time... This should enable me to be 90% over the weekend.

I didn't workout at all because I have been feeling under the weather.. Really sore throat, headache and feeling sick so I figured it was best to just rest so I can hit the Monday session hard and I feel pretty good today so I reckon it was the right decision.

Diet wise, it was fairly good. probably didn't eat enough, but it went like this:

Saturday

Meal 1 - 3 eggs scrambled
Meal 2 - Novus Protein bar and some cashews
Meal 3 - home made lamb chilli (from precision nutrition)
Meal 4 - Large Meal - Beef, potatoes, vegetables and 2 glasses of red wine

Meal 4 was opbviously my chest meal of the weekend.

Sunday

Meal 1 - 3 eggs scrambled
Meal 2 - Vegetable Soup
Meal 4 - Beef stir fry with rice

Overall the weekend was more like 50% which is a bit dissapointing. I definately didn;t eat enough and specifically not enough protein.

However, looking on the positive side, I was aware of trying to be cleaner and I was feeling pretty rough which meant it just knocked me off course.

I think it'll take me a few weeks to get into the swing of things at the weekend, but if I can start nailing 90% weekends consistently, it will make a big difference in my weight loss for sure.

Scales today told me 13,9.5lbs which was pretty good.

5 x 5 in the gym today - can't wait..

Joe Black
10-23-2009, 09:20 AM
Hey all,

Far too long without an update! I just got a bit sidetracked on Monday and Tuesday and then my internet happened to go down for over 2 days which has meant I have been working from my laptop at another location and just had tons to do.

Anyway...............

Training has been going great, a little summary of what I have been doing.

Monday - mobility & weights (5 x 5 - Antagonistic sets session)
Tuesday - tennis
Weds - mobility & weights (4 x 8 Antagonistic sets session)
Thursday - mobility/lower body/rehab

Here are the workouts.

Monday - (60 sec rest periods)

• Mobility - 20 mins
• Flat BB Bench Press - 4 x 5 @ 30K DB
• DB Horizontal Rows - 4 x 5 @ 70K x 1, 75K x 3
• EZ Bicep Curls- 4 x 5 @ 25K x 1, 30K x 3
• Tricep Push Downs - 4 x 5 @ 75K x 5
• Front Pull Downs - 4 x 5 @ 80K x 1, 70K x 3

Wednesday - (90 sec rest periods)

• DB Horizontal Rows - 4 x 8 @ 30K DB
• Romanian Deadlifts - 4 x 8 @ 95K
• Pull Ups - 4 x 6,5,4,4 @ Bodyweight
• Dips - 4 x 8 @ + 7.5K
• Flat BB Bench Press - 4 x 8 @ 62.5k x 1, 65k x 3
• Bar Roll Outs - 4 x 8

Thursday

• Single Leg Squats onto a fairly low box - 4 x 8
• Single leg RDL's with dumbbell (not sure of weight, perhaps 20KG) - 3 x 8
• Weighted hip thrusts with bar - 3 x 8 @ 70KG
• Box Squats - 2 x 8 @ 40KG

Good news was STILL no knee pain which I am loving. Felt I could have done more but coach said to hold it down an we'll slowly increase the intensity and weight.
Diet has been pretty good too - normal clean eating - a slip up here or there but nothing major.

Still pissed I am not losing enough weight and feel fat, but what's new lol. I decided that I am not gonna stress it between now and December. I am going to clean up the eating a little more and throw in some regular cardio and see where I end up come the end of the year. After that I will probably want to start counting calories and getting anal about stuff - it might take this to get my genetically defunct body lean lol

That's about it for now. Have a friends wedding tomorrow and I am an usher so I am out for a few drinks tonight and then have a day of it tomorrow and am not gonna stress it. Back on it Monday.

Joe Black
10-28-2009, 02:04 AM
And back on Monday it was!

Well, kinda... I didn't hit the gym on Monday because I ended up running over on work, but I did eat 100%.

Tuesday is normally a day off, so I just shifted Monday's workout to Tuesday.

I had a tennis lesson in the morning, which is actually pretty good cardio. My technique is getting LOADS better after just two lessons and I am actually enjoying playing now. It's amazing what some technique coaching will do for your game. 2 weeks ago I had an inconsistent forehand and NO backhand. Now I am pretty consistent on the forehand and have a half decent backhand!

I went back to the gym in the evening to hit the weights. Four weeks ago I panned myself out 8 weeks of a routine. Lots of variation of exercise selection, order, volume, rest periods etc. Everything I had done in the past was so static, so I really wanted to mix things up and see where it got me.

This week is week 5, and I as weeks 5-8 are higher rep stuff, I kinda felt that I wanted to go back and do weeks 1-4 again as I spent a lot of that time trying to feel what was the right weight for a given exercise and now I want to really go for it at true rep maxes.

Here is what yesterdays session looked like:

All exercises are 3 x 5 with 60 seconds rest periods.


DB Flat Bench Press - 3 x 5 @ 30KG dumbells
Upright BB Rows - 3 x 5 @ 80KG
Seated DB Military Press - 3 x 5 @ 25KG dumbells
Standing DB Curls - 3 x 5 @ 20KG dumbells x 1, 18KG dumbells x2
Tricep Press-Downs - 3 x 5 @ 80KG
Front Pull Downs 3 x 5 @ 70KG x 1, 75KG x 2


Not a bad workout.. I find it pretty hard to work in the 5 rep range now as i feel it's hard to feel the muscle and focus on form, but as I have a good mix of rep ranges in this routine, I'm not bothered.

Diet went like this:


Meal 1 - Novus bar, cashews and 4 x fish oil caps
Meal 2 - 3 egg omelette with sausage and cheese (at gym after tennis)
Meal 3 - Beef stir fry and 4 x fish oil caps
Meal 4 - Greek yoghurt and 2 servings of Nitrean
Post Workout - Opticen


A meal short, but seeing as my workout was very late in the day, I didn't really want to be nailing a whole meal at 10pm and I didn't even feel hungry.

As I said in an above post, diet is REALLY being tightened up now and cardio is going to be done consistently each week. Weekends won;t slip.

Hopefully this can get me another 4-5 lbs between now and Christmas after which I will need to delve into calorie counting land. Something I am down for, but I just wanna spend the next 2 months getting as far as I can with non counting clean eating and lots of exercise.

My favorate 3 x 8 workout today, I will let you all know how it goes.

vdizenzo
10-28-2009, 05:53 AM
This weekend I am gonna make sure I keep on track, it is the number one reason for my stangnant weight loss i am SURE.



Weekends can really derail me. I have found that using Chris's plan of 3-4 meals a day really helps me out. With weekends being unstructured I can just get really screwed up. This is especially true because I sleep late. Then I panic about getting shakes in, I don't feel like eating, etc. Saturdays and Sundays I just eat three times a day and take my Nitrean during those meals. If we go out to eat, I even bring my shake in the car and drink it just before going in.

It really stinks to have to play catch up with weight loss after putting a few back on every weekend. The Eating Optimally article by Chris has really helped me a lot.

In response to my log, go get yourself a massage a few times a month. You can't go wrong with it. The body can definitely use some pampering after what we do to it. It really relaxes the mind as well.

Your program looks good. Consistency is key.

Joe Black
10-29-2009, 12:40 PM
Weekends can really derail me. I have found that using Chris's plan of 3-4 meals a day really helps me out. With weekends being unstructured I can just get really screwed up. This is especially true because I sleep late. Then I panic about getting shakes in, I don't feel like eating, etc. Saturdays and Sundays I just eat three times a day and take my Nitrean during those meals. If we go out to eat, I even bring my shake in the car and drink it just before going in.

It really stinks to have to play catch up with weight loss after putting a few back on every weekend. The Eating Optimally article by Chris has really helped me a lot.

In response to my log, go get yourself a massage a few times a month. You can't go wrong with it. The body can definitely use some pampering after what we do to it. It really relaxes the mind as well.

Your program looks good. Consistency is key.

Yeah, I dropped the whole frequent, smaller meals thing a while ago. I realised that it was so hard for me to stay consistent with it and at the end of the day consistency is key so if I can make consistent with 4-5, it would be much better.

I normally eat 5, plus a post workout shake.

For the weekend, I am gonna take your advice and drop it to 3-4 meals and just up the size a little to compensate.

Also going to get a couple of soft tissues a month and see how that works out for me. Considering my very long list of issues, I reckon they will really help. and... hurt lol

Joe Black
10-29-2009, 12:56 PM
Couple of days to update on.

Wednesday 28th October


Wednesday was a write off really. I travelled to London about 11am and didn't get back till 7:30pm. And.. when i got back, my car was locked in some car park with all my gym gear in it so I had to get a taxi back blah blah blah. you get the idea.

Diet was pretty good though, considering. I'm getting much better at being aware of not just going crazy when I can't be 100%.

Meal 1 - 3 egg omelette (2 whole, 1 white)
Meal 2 - Novus bar, cashews and 4 x fish oil caps
Meal 3 - Pork Belly and mash with a glass of lemonade (out for lunch)
Meal 4 - Japanese (beef with blackbean sauce and steamed rice)

Thursday 29th October

Diet = super duper.


Meal 1 - 3 egg omelette (2 whole, 1 white)
Meal 2 - Novus bar, cashews and 4 x fish oil caps
Meal 3 - Beef Stir Fry
Meal 4 - Greek Yoghurt, 2 servings of Nitrean and 4 x fish oil caps
Post Workout - Opticen
Meal 5 - Roast Chicken Thighs and vegetables


Training was also really good. Managed to get through another lower body workout with more weight and NO pain - everything felt comfortable.


Single Leg Squats onto low box - 3 x 8 (each leg)
Romanian Deadlifts - 3 x 8 @ 100KG (good advancement here)
Box Squats - 4 x 8 @ 30KG, 50KG, 40KG, 40KG
Deadlifts 3 x 6 @ 60KG


As you can see, still very light but it's giving me the opportunity to really focus on fire and getting some good glute drive on the squat and dead.

The aim is to just get to the point in 8 weeks where I am dong medium weight - 80-90KG on squat and perhaps 100KG-110KG on deadlift. At that point I should be able to redesign my routine properly to include lower body movements.

Tomorrow is 12 rep day and also gonna get some cardio in, maybe even some tennis!!

Joe Black
10-30-2009, 07:28 AM
argh, pretty annoyed right now.

The last two weeks or so I have had a pain in the right side of my chest, quite high up. It feels as if something is trapped and very tight and quite sore when i turn my body.

It started about two weeks ago, which times with when I started getting tennis lessons so I think I may have just tweaked something. One of the main things in my game that has changed is the backhand and forehand swing. They now have much more range of motion and there is quite a stretch at their end of the swing.

This morning I played tennis and now it's really bad, pretty painful and it feels very tight.

I am just gonna rest up today and the whole weekend and knock tennis on the head for a week. And when I get back to it, really stretch before and afterwards.

Bloody anoying, but the right thing to rest. Hopefully I will be good to attack the weights next week.

The good news. No knee pain from yesterdays workout - whoop, whoop.

Joe Black
11-03-2009, 12:03 PM
Still a bit of pain in my right chest but it's almost gone.

Back into the gym tomorrow for a mobility & full body workout.

Diet was good today. Very basic and missed a meal but on the whole clean and probably just too few calories.


Meal 1 - 3 egg omelette (2 whole, 1 white)
Meal 2 - Novus bar, cashews and 4 x fish oil caps
Meal 3 - Greek Yoghurt, 2 servings of Nitrean and 3 x fish oil caps
Meal 4 - Beef Mince, Tomatotoes and vegetables

tomv
11-03-2009, 02:13 PM
Tennis is stupid Cloughie :D Good to hear you're on the mend though. How are you finding all the bodybuilding stuff?

Joe Black
11-05-2009, 01:55 AM
Tennis is stupid Cloughie :D Good to hear you're on the mend though. How are you finding all the bodybuilding stuff?

Tennis is cooooooooooool! Seriously though anything that is cardio related and that I ENJOY, I gotta take advantage of lol Plus I love the competitive side of Tennis.

Yeah the bodybuilding is going well. My goal is to still just keep progressing and getting stronger so it doesn't really make a huge difference but obviously the rep ranges are different. To be honest, I think I am going to get injured less with this approach anyway because I am realkly focusing on form and many of the workouts are 8 reps+.

Obviously the key thing that is frustrating me is the lack of lower body movements in my routine. I am basically doing 3 x upper body workouts and 1 lower body (very light) a week. It;s a bit much on the upper body and also I can;t wait to get squatting and deadlifting again. Even if it is lighter and less intense than before.

Patience.. patience...

Joe Black
11-05-2009, 02:05 AM
Weds 4th November

Weighed 192 today on the scales. This seems to be the point that it's hard to get beyond, but my goal is to get <190 for the end of November which should be easily possible if I apply myself.

Quality day on both the diet and training front - everything was spot on.

Diet went like this:

Meal 1 - 3 eggs scrambled (2 whole, 1 white)
Meal 2 - Novus bar, cashews and 4 x fish oil caps
Meal 3 - Beef Stir Fry
Meal 4 - greek yoghurt, 2 servings of Nitrean and 4 x fish oil caps
Post Workout - Opticen
Meal 5 - 3 Pork Sausages, sweet potatoes and vegetables

Training was a bit of a struggle as I got up at 6am and got an early start to the day and I was pretty tired come 5pm. Managed to grind it out though and ended up doing ok. At least the same or more than the last session.

Romanian Deadlifts - 3 x 8 @ 100KG (felt pretty comfortable)
Flat BB Bench Press - 3 x 8 @ 65KG (bit tough on the last set, arrghhh)
Pull Ups - 1 x 8, 1 x 6 (+2) @ red band and 1 x 6 (+2) @ blue band
Dips 2 x 8, 1 x 6 @ +7.5KG
DB Horizontal Rows 3 x 8 @ 30KG dumbell

I would have normally done bar roll outs but I had to skip them as I could feel the pain in my chest as I went to do the first rep.

As I said, it wasn't pretty, but I got it done.

Today is lower body day and it will be 100% on diet too. Right, I am off to make some scrambled egg!

Joe Black
11-06-2009, 07:23 AM
Thursday 5th November

Alrighty then..

Great day yesterday - Lower body training went well and diet was spot on.

First off training.. Lower body day is feeling better and better. NO knee pain and progressively getting heavier with the weights, but... still light overall :(

It went like this:


20 min dynamic warm up
Weighted Hip Thrusts - 1 x 50KG, 2 x 70KG
Single Leg Squats - 1 x mid box, 2 x low box
Squats - 1 x 40KG, 3 x 50KG
Deadlifts - 2 x 50KG, 2 x 60KG
Glute ham raises - 3 x 8
Hamstring Stretches


So as you can see, very much still rehab but the key is that there is NO pain.

I am going to be getting some tissue massage over the next couple of months to help with my tight hams, glutes and calves.

Ok, and diet...

Meal 1 - Novus bar, cashews and 4 x fish oil caps
Meal 2 - 3 eggs scrambled (2 whole, 1 white)
Meal 3 - Beef Stir Fry
Meal 4 - greek yoghurt, 2 servings of Nitrean and 4 x fish oil caps
Post Workout - Opticen
Meal 5 - Jacket Potatoe with Cheese and Beans

Meal 5 a bit lacking in protein, but not bad overall.


Ok and lastly, some really exciting news :)

Chris and I have been working hard lately on a pre workout/NO formula which should hopefully KICK ASS. We drafted in a very respected guy on the formula side of things and we came up with what we think is a solid, no nonsense formula for a great NO/pre-workout product.

As with all of our new products, we've arranged for secret samples to be produced so our athletes can try them before we bring it to market. (watch this space)

Here is evidence!!!

http://www.atlargenutrition.com/images/products/noproduct.jpg

Probably won't start using it until next week though... It'll sit safe until then :)

tomv
11-06-2009, 08:22 PM
If you want to test it on a real athlete you just send a sample down to Sydney, Australia ;-)

Haha good work big guy, good to see ALN growing all the time.

Joe Black
11-07-2009, 04:16 AM
If you want to test it on a real athlete you just send a sample down to Sydney, Australia ;-)

Haha good work big guy, good to see ALN growing all the time.

Let me know if you know of any and I will let you know ;)

Thanks, got some exciting stuff planned at the moment. Working on three new products!

Joe Black
11-07-2009, 04:23 AM
Friday 6th November

Pretty good day. Good training session and good diet wise apart from a cheat meal out with a mate.

Training went like this:


Front Pull Down - 2 x 15 @ 60K
Flat BB Bench Press - 1 x 15, 2 x 10 @ 60KG
Machine Row - 2 x 15 @ (can't remember weight now)
Seated Dumbell Military Press (no back support) - 1 x 12+3, 1 x 10+5 @ 12KG dumbells (rest pause)
Olympic BB curls - 1 x 15, 1 x 10+5 @ 25KG (rest/pause)
Tricep Push Downs - 2 x 15 (can't remember weight now)

Followed by a jacuzzi :)

Diet went like this:


Meal 1 - Novus bar, cashews and 4 x fish oil caps
Meal 2 - 3 eggs scrambled (2 whole, 1 white)
Meal 3 - Classic Chicken (Chicken, vegetables, cocunut milk etc)
Meal 4 - greek yoghurt, 2 servings of Nitrean and 4 x fish oil caps
Meal 5 - Chicken Wings, Chicken and Beef Buritos, 2 glasses of wine (not so good)


From now on it's Operation Move More lol. EVERY day I am gonna do something that gets me moving. I don't care what - from a long walk with the dog to an intense cardio session. I gotta move more if I want this weight to drop.

Started today off with an 8 mile bike ride, felt brilliant.

Gonna do what I feel like this weekend as it's my birthday today and then bac on it Monday - eating less and moving more :)

Joe Black
11-10-2009, 07:35 AM
Monday 9th November

Awesome day today. Good training session and the diet were spot on.

I felt pretty strong on everything and the lifts are all going up nicely.


Flat BB Bench Press - 3 x 5 @ 80KG (getting stronger on this now)
DB Horizontal rows - 3 x 5 @ 37.5KG dumbell
Seated DB Military Press - 1 x 5 @ 26KG Dumbell and 2 x 5 @ 27.5KG dumbell
Standing DB Curls - 2 x 5 @ 20KG dumbell and 1 x 5 @ 18KG dumbell
Narrow Grip Bench Press - 3 x 5 @ 65KG
Front Pull Downs - 3 x 5 @ 75KG


I finished off with a 500M row just for a warm down.

Overall a good session!

Diet went like this:


Meal 1 - 3 eggs scrambled (2 whole, 1 white)
Meal 2 - Novus Bar, cashew nuts and 4 x fish oil caps
Meal 3 - Classic Chicken (Chicken, vegetables, cocunut milk etc)
Meal 4 - greek yoghurt, 1 banana, 2 servings of Nitrean and 5 x fish oil caps
Post Workout - 1 serving of Opticen
Meal 5 - Chicken Stir Fry


Yesterday I tracked my calories because I wanted to know a bit more detail about the calorie/macros of what would be a 100% day.

Here is the above in FitDay - http://fitday.com/fitness/PublicJournals.html?Owner=Cloughie

It came out at:


Calories - 2,599
Fat 104.5 g (37%)
Carbs - 135 g (21%)
Protein - 261 g (42%)


Calories aren't tooooo bad for a training day, but I would prefer 2300-2400 to be honest..

I had a brief chat to Paul (Unholy) and he suggested protein was a touch high, as was fat and carbs could be more.

One easy way to address that is to just cut out the cashew nuts in the morning an switch the greek yoghurt to low fat yoghurt. That would literally save me about 400 calories and the main reduction would be fat and a little protein.

Then if I feel like a few more carbs I can eat an extra piece of fruit or add some oats into breakfast but for now I'll probably leave it as it is for a few weeks.

So today I am gonna also record in fitdat and cut out the nuts and we'll see where I end up today.


To address that

Unholy
11-10-2009, 07:38 AM
Keep it up big guy. Glad to see things are going well =)

tomv
11-10-2009, 04:06 PM
Good work cloughie, I'm surprised you're willing to give up the cashews though... I mean we all know how much you love Nuts :D

*ah yes, immaturity at it's best right there.*

Joe Black
11-11-2009, 12:39 AM
Good work cloughie, I'm surprised you're willing to give up the cashews though... I mean we all know how much you love Nuts :D

*ah yes, immaturity at it's best right there.*

ahhh, I just love these motivational, inspirational and encouraging posts by you Tom. They keep me going in the tough times, when ya gotta dig deep ;)

Joe Black
11-11-2009, 12:53 AM
Tuesday 10th Novemeber

I smashed yesterday. I seem to have found a new lease of motivation lately which is driving me to train harder and track my diet more carefully.

Let's start with diet today... I need to get to 182 (13 stone) SO badly and am 10lbs away from it right now and have been stangant at my current weight for about 6-8 weeks now. **** has to change.

Tracked my diet on fitday again... It's AMAZING when you do this because all of a sudden you realise things you wuold have never of thought. I still don't think it is required every day to do this but doing it now and again really hits home.

For example, I thought Parsnips were basically vegetables and had the same calorie/macro content. WRONG. They are more on par with potatoes!

Pork Sausages. I always knew they were high in fat, but ****.. 3 = 400+ calories and 30grams of fat.

Here was yesterdays calories and macro's - http://fitday.com/fitness/PublicJournals.html?Owner=Cloughie&Year=2009&Month=10&Day=10


Calories - 2,192
Fat - 85.8g (37%)
Carbohydrate - 140 (26%)
Protein - 198g (37%)


Better than the day before. Fat was still quite high but the sausages did that. Had it have been a more lean meat it would have been down as would have the overall calories.

I hit the gym yesterday too:


Cross Trainer (10mins)
Row - 2000M (about 6.5 mins)
Uphill walking - 6 gradient and between 6-7KMH (10mins)
Boxing/Pad work (5mins straight)


Gotta keep up this momentum and turn this week into an amazing one with perhaps even getting under the 192 weight mark!

Joe Black
11-11-2009, 01:08 AM
Oh I also had a 40min soft tissue massage yesterday - calves, hamstrings, IT bands and glutes. Feel a bit loose this morning, gonna try and get this done a couple of times a month.

tomv
11-11-2009, 01:26 AM
Aw hell yeah now you're talking Cloughie. I've really got to get around to getting some massage done.

Joe Black
11-12-2009, 03:04 AM
Wednesday 11th November

Man, I am KILLING it this week.

Let's start with the eating for yesterday.


Calories - 2,513
Fat - 86g (32%)
Carbohydrate - 165g (27%)
Protein - 248g (42%)


Full food breakdown here - http://fitday.com/fitness/PublicJournals.html?Owner=Cloughie&Year=2009&Month=10&Day=11

As I mentioned, my fat is down a bit now and my carbs are up a bit.

I'm going to try and keep calories at 2500 for weight training days and 2200 for non training days. See how that goes.

As for training, upper body workout went like this:


Romanian Deadlifts - 3 x 8 @ 102.5KG (PR)
Bench - 1 x 7(+1) @70KG, 1 x 7(+1) @ 65KG, 1 x 8 @ 60KG
Dips + 7.5KG - 8, 6, 5
Pull Ups 2 x 8, 1 x 6 (+2) on red band (PR)
Dumbell Rows - 1 x 8 @ 32.5KG (PR), 2 x 6 (+2) @ 30KG


Not bad at all and a few PR's in there. Feeling a bit tired lately, definately need to address the sleep factor.

Lastly, I am gonna get onto a new routine in a week or so. At the moment I am doing 3 upper body workouts a week and it's too much. Now that I can train lower body again, I'm going to either go onto a 3 day full body routine or 4 upper/lower body split sessions. Aiming to start a week on Monday.

The Gasman UK
11-12-2009, 07:09 AM
Good stuff. Also I'd be interested to see what 3 day program you pick ,as after i finish the +30lbs bench in 30days program ill need something to follow.

Also I checked your fitday and its showing you up for 24 hours a day? Add sleep in as an activity and it adjusts to show you how many cals you are using, unless you don't actually sleep lol

Joe Black
11-12-2009, 07:23 AM
I'll post it here once I've got it laid out. I use a pretty sweet private gym in Cambridge and the coaches really know their stuff. Just gonna let them plan it out.

In general though I don't think you can go wrong with either a 3 day a week full body routine or an upper bodysplit (either ABA BAB) or 4 sessions a week (2 of each)

I kinda like doing full body now.

Joe Black
11-13-2009, 04:01 AM
I am on fire - yesterday was another good training session and 100% on the diet.

In regards to eating, I am now using fitday to control everything I eat and once you get over the initial learning curve and also if you are eating roughly the same type of stuff each day, it takes literally a few minutes each day to ensure you hit the right calories and macro split.

I would even go as far to say it's essential for those who have a hard time shedding weight because it throws up stuff you just don't think about.

If I had not have tracked yesterday with Fitday I would have nailed 5 chicken drumsticks yesterday with rice and some yoghurt for dessert. And.. it woulda put me up to 3000+ calories. Fitday told me I was already at 2000 or so before that meal, so instead I chose to have 3 drumsticks, a small sweet potatoe cut into wedges and some salad leaves. Still tasty, still left me nicely satisfied and it fit with my overall plan.

Here are my macros for yesterday. (training day)

Calories - 2530
Fat - 89g (33%)
Carbs - 190g (30%)
Protein - 226g (37%)

As for training.... I had a great lowr body day. Starting to attack it with a bit of intensity now.


Single leg squat to box - 3 x 8 on low box
Weighted hip thrusts - 3 x 8,6,6 @ 80KG
Deadlifts - 3 x 6 @ 80KG
Squats - 3 x 8 @ 60KG
Elevated SIngle Leg Squats - 3 x 8 @ BW


Considering I was not able to do a lower body workout 5 weeks ago, that's not bad going and in the right direction.

Weighed in at 193 today lol... grr.... but I gotta give this new level of dedication a few weeks to kick in and the great thing about it is even if I maintain, I know I can make a decision to reduce calories/increase cardio further and it WILL have an effect.

Awesome..

tomv
11-15-2009, 02:38 AM
Seeing any change in body composition Dan? What about grabbing a set of calipers? Don't let the scale numbers rule your motivation mate.

Joe Black
11-15-2009, 04:43 AM
Tom,

I am definately noticing a change... I got my bf taken with calipers about 3-4 months ago, so yeah I could get it done again.... I think I am learning to not get too caught up in the scales now though.

Something Paul said a while back really hit home with me. You REALLY notice the difference going from 14% to 10% rather than say 20% to 14%. Even though my shoulders and back appear more muscular and leaner, my chest and tummy still hangs onto the fat which makes it appear as if I am not changing, but I know that will change if I keep percerviering. Which I will!

Update for the last two days:

Friday 13th November

Another SMASH on both fronts.

Diet wise, here are the numbers....

Calories 2,515
Fat 102g (39%)
Carbs 108g (17%)
protein 260g (44%)

So I hit my calorie target which is the key thing, but it's proving a little harder to get the macros right every time. My last meal was quite high in fat and relatively low in carbs so that caused it to come out like the above (it was looking good till that point)

But, I think I need to not get too caught up in it, get the balance right and keep things in perspective.. The last meal was a meal that was cooked for my by the gf and I ate it with her and a mate so the fact that I planned the whole of my day leading up to it so that I could keep my calorie intake at 2,500 is pretty good going if you ask me. And then days where I have more control over the macro's in EVERY meal I will nail right.

Training was awesome too. Did some complexes/circuit type stuff for an hour or so. 3 different circuits with 3-4 exercises in each - 2 sets of each with the weight going up in the final set. Loads of stuff from cleans, rows, step ups, incline press, cross trainer, some core work etc.... An hour of hard work and it left me sweating like hell so I guess you can call it a good workout :)

Saturday 14th November

Ok, let's start with diet.... I had a meal planned with mates in the evening which was always going to be hard to plan for seeing as one of us was cooking the starter and I was cooking the main.. So I just made sure that I left a 1000 calories free for the evening which kinda worked.. ish lol

Here were the days numbers.

Calories: 2,560
Fat: 86g (30%)
Carbs: 140g (22%)
Protein: 195g (31%)
Alcohol 62g (17%)

As you can see, I had 3-4 glasses of wine which REALLY added up.

Also the calories were higher than I would want for a non traning day, but compared to my previous weekends of just eating a ton and not caring, this was 1000% better!!

Today (Sunday) I am not counting calories, just being mindful opf what I eat and I reckon it should roughly come out no more than 2,500.. No activity today apart from a couple of long walks with the dog.

Overall this week has been awesome..

I've trained 5 times (3 weights, 2 cardio) and I ate VERY well and tracked every calorie in fitday. The only thing I did not do was my mobility, which I will focus on for next week.

And today I stepped on the scales at 191 which is also very cool.

I can;t wait to see what the next few weeks bring with this level of dedication, particularly on the diet front. I think this is probably the first time I have truly believed that I will achieve a lean physique.

Clifford Gillmore
11-16-2009, 09:13 PM
SOO. How are those pictures coming on?

Joe Black
11-17-2009, 12:54 AM
SOO. How are those pictures coming on?

I am actually taking pics this week, along with measurements and bf measurements. Whether I will post them here is another matter :) I'm just a bit self-concious about the whole thing, but I may..............

Main reason I am doing it is Paul is helping me on the diet front so i am getting them done so I can send them to him!

Joe Black
11-17-2009, 01:10 AM
Monday November 17th

Brilliant day yesterday, things are really coming together and I am finding tracking everything I eat VERY easy now.

I actually planned everything and stuck it into fitday by 7am and then it was just a straight forward task to eat it.

Here are my calories and macros.


Calories - 2,563
Fat 98g (36%)
Carbs 143 (23%)
Protein 248 (41%)


Full breakdown of foods here - http://www.fitday.com/fitness/PublicJournals.html?Owner=Cloughie&Year=2009&Month=10&Day=16

Training also went pretty well. I felt a bit tired and flat when I turned up so it was a bit of an effort but I got through it all the same and hit some PRs.


Flat BB Bench Press - 1 x 5 @ 82.5KG (PR), 2 x 4 @ 80KG
DB Horizontal Rows - 1 x 5 @ 40KG DB (PR), 2 x 5 @ 37.5KG DB
Standing Lateral Raises - 3 x 8 @ 12.5KG dumbells (good strict form)
Standing DB Curls - 1 x 5 @ 20KG DBs, 2 x 5 @ 18KG DBs.
Narrow Grip Bench Press - 1 x 8 @ 50KG, 2 x 7 @ 50KG. (should have been 5 reps but no spotter available)
Chin Ups - 1 x 5, Pull Ups 1 x 4 (+1), Chin Ups 1 x 4 (+1)


All in all not bad.

And here is the AWESOME NEWS I stepped on the scales at 13 stone, 6.5lbs yesterday (that's 188.5lbs!) Thats a decent drop and a weight that I cannot even remember seeing before. Not going to get too carried away as it might come up a little as it is a big drop from one day to the next but I would like to think it is the start of the results that will come from tracking every calorie I eat.

Some changes to the diet from Weds too. Paul has helped me with my diet. I am sticking to 2500 on training days and 2200 on non training days as it seems to be giving me weight loss right now, but Paul has given me new macro percentages and also direction on nutrient timing. Essentially more carbs, less protein and a little less fat and some better timing of the carbs and fat. I am going to plan out Wednesday later on today!

Today is going to be a bit random. I am leaving for London late in the afternoon for a concert with friends. So it's not going to be 100% diet day for sure. i am just going to ensure I go with about 1250 quality cal's in me and that laves me 1250 for the rest of the day which allows me some food and a few beers lol.. Hey, I gotta find the right balance! :)

I'll be back on 100% from Weds!

tomv
11-18-2009, 12:54 AM
Post the pictures you puss :P. If anyone bags you out you can just ban them ;-)

Joe Black
11-18-2009, 04:05 AM
Hah, fair point :)

Tuesday November 17th

As I said on Monday, Tuesday was always going to be a bit of a funny day seeing as I was leaving about 4pm to travel to London to see a concert with a couple of friends.

So, all I did was eat 1600cals before leaving at half decent ratios. In London I had a bottle of beer, 2 pieces of fried chicken and chips :) Could have been a LOT worse and during the trip i resisted several chocolate and beer offerings!!! So overall I reckon my daily intake was just about in check.

Also had a tennis lesson in the morning which was great, getting much better and it's decent cardio!

Started planning out my new diet yesterday and it took much longer than I expected. Hitting the right macros and timing them also requires much more detailed planning, but I am up for it and should have some solid eating plans for both training and off days by today/tomorrow ready to start next week!

tomv
11-18-2009, 05:07 AM
Not long now then till you can drop the "Formerly"

Daniel Clough
Formerly Hulk

Joe Black
11-18-2009, 07:22 AM
done :) just hadnl;t ever changed it from when I changed my username last :)

Joe Black
11-19-2009, 07:21 AM
Yesterday was a funny old day so I am not gonna go into much detail (I have some more interesting stuff to talk about instead)

Basically my training wasn't really a real training session, it was more testing out some 1 and 3 rep maxes to gauge workin weights for a new program.

And as for diet. Started off well (got to 1800 cals by 7pm at fairly decent ratios) but then went out with the girl for some food and gave in to quesidallas and fish/fries. Rubbish beahaviour. I was feeling a bit flat from not working out and I knew I was starting my new plan on monday so I just slipped.

Recovered today and even though I start a new plan on Monday, that's no excuse for acting like a schmuck for the next few days. Will make the next four days count.

Better update on training and food tomorrow.

Ok, so new program, new eating plan - starting on Monday.

My trainer worked out a new 4 day weights routine for me which is geared towards hypertrophy/bodybuilding. It's basically 2 x upper body and 2 x lower body and goes like this:

Mon - Lower body
Tues - Upper Body
Thurs - Lower Body
Fri - Upper Body

I'll also be doing 2 cardios (one light, one fairly intense - perhaps some bodyweight complexes) and several mobility workouts.

A tough schedule, but ready to rock it hard.

Basic exercises (dips, chins, squats, RDLs, bench, curl, row blah blah) and I have 8 weeks planned at 12 reps with varying volume in sets. All to failure.

Feels a pretty good approach. Only thing I am nervous about is over training or knee issues, but if I feel as if either are creeping in I will say.

As for eating, I have planned out 3 different eating plans for both training days and off days which all hit the same totals, macros and nutrient timing advice Paul has laid out for me.

So, all that is left is to end this week well on the trainng and eating front, buy a bunch of food and start smashing it from Monday :)

Unholy
11-19-2009, 08:48 AM
Yea buddy! Looking forward to seeing the fruits of your labor.

Joe Black
11-24-2009, 02:43 PM
Ok, we are officially cracking things up a gear.

Monday 23rd November

First day on new diet. Roughly same totals as I am used to (when I stuck to a total!) but different macros - higher carb, lower protein and a bit lower fat.

Totals and macros for the day were:


Calories 2,442
Fat 76g (29%)
Carbohydrate 237g (39%)
Protein 190g (32%)


As for training, it was also first day on the new routine - 2 upper and 2 lower weights workouts a week, with 2 cardios too - 6 in total.

Went like this:

Elevated Split Squats - 4 x 12 @ 10KG dumbells (real tough and to get to 12 reps on all sets required several rest/pauses. Next week I will either drop the weight or just keep doing it untill I can do full sets of 12 with 10KG dumbells)

Romanian Deadlifts - 1 x 6 @ 90KG, 3 x 10 @ 70KG (This should have been 12 reps but my hams were so smoked from split squats I found it hard to control the weight. Really I should be working with 95KG+ for 12 reps)

Step ups - 3 x 12 with 16KG dumbells

Then I should have trained calves but I got a bit pissed that they didn't have a decent calve machine plus I was wobbly after not training legs for what seems like an eternity and got outta there.

Next week it will be proper 12 reps sets on everything and I will smash calves somehow.

Tuesday 24th November

Diet was....


Calories 2,498
Fat 66.8 (25%)
Carbohydrate 229.8 (37%)
Protein 226.9 (38%)


Total hit just fine, but macros a bit off. I should be aiming for 75/250/200 so I was a bit low on fat and carbs and too high on protein. Still, close though.

Training was probably the hardest session I have EVER done. Super intense. Went like this.

Pull ups & band assisted push ups supersets

super set #1 - pull ups x 12 @ blue band, push ups x 12 @ red band
super set #2 - pull ups x 10+2 @ blue band, push ups x 12 @ red band
super set #3 - pull ups x 9+3 @ green band, push ups x 12 @ red band
super set #4 - pull ups x 7+5 @ green band, push ups x 12 @ red band

One arm dumbell row & dips supersets

super set #1 - rows x 12 @ 32.5KG DB, dips x 10 @ 2.5KG
super set #2 - rows x 10+2 @ 30KG DB, dips x 8 @ BW
super set #3 - rows x 8+4 @ 30KG DB, dips x 7 @ BW

DB french press & incline seated db curl supersets

super set #1 - DB french press x 12 @ 7.5KG(?) DB's, db curls x 12 @ 10KG DBs
super set #2 - DB french press x 12 @ 7.5KG(?) DB's, db curls x 10+2 @ 10KG DBs
super set #3 - DB french press x 12 @ 7.5KG(?) DB's, db curls x 8+4 @ 10KG DBs

Downed an Opticen and a banana and drove home resisting the urge to throw up lol.

GREAT session, I have never felt so pumped. 12 reps are a killer as are supersets.

LIGHTWEIGHT BABY!

The Gasman UK
11-25-2009, 03:30 AM
Nice work Dan.

Our macro's and calories are about the same!

Joe Black
11-26-2009, 01:53 AM
Are you on a cut too?

I was on lower carbs and higher protein, but I can tell you that I feel stronger and more prepared for hard training sessions with more carbs in my diet, especially around pre and post workout.

Wednesday 26th November

Another 100% diet day. With several training and off day diet plans and fitday at my side, it's just not a possibility that I will screw this up.

Totals and macros for the day were:

Calories 2,348
Fat 75.5 (30%)
Carbohydrate 178.0 (32%)
Protein 209.4 (38%)

My off day calories have a bit of flexibility in them. I try and aim for 2200 with 175g carbs to bring the total down from 2500 to 2200 but I'm not sweating it massively as 2200 is pretty low considering my training routine. As you can see above, I wasn't far off - protein was a bit too high but that's about it..

Wednesday was an off day, but I decided to get in and do some light stuff.


lower body mobility/stretching - 30 mins
Row - 500M
Swim - 6 laps
Jacuzzia and Sauna :)


You would not believe how sore my legs are from Mondays workout. I cannot even hardly bend to get something from the floor and sitting on the toilet is a toughie lol. Hopefully as I get used to working lower body and with some ETS thrown in, things will be better.

Not sure if I am looking forward to lower body #2 or not today.....

tomv
11-26-2009, 02:45 AM
The diet is awesome Dan, I will be picking your brain when I start working towards maintenance calories.

*sigh* I really should start using Fitday.

Joe Black
11-26-2009, 03:11 AM
Fitday has a steep learning curve, more related to inputing custom foods than anything else..

But, once you have your custom foods in and get used to the system it honestly takes just 5 minutes to plan your day out to exactly the totals and macros you want. I normally spend 5 mins in the morning doing it and then because I leave my last meal as numbers in fitday, when I come to prepare something I just plug it in at the end of the day which takes a couple of mins.

For example, I got up this morning, made myself a cup of tea and spent no more than 5 mins on fitday to plan out the entire day. I knew I was having a lunch I have not planned for before (some left over from yesterdays dinner), so I started out by punching that in and then built in some standard meals around with with a tweak or two to take into account the non-normal macros in my lunch .

Here is how my day looks

meal 1 - 100g greek yoghurt, 25g granola & 1 banana
meal 2 - half novus bar, 1 apple, 20g cashews and 4 fish oil caps
meal 3 - half of the beef/tomatoes, 60g uncle bens rice
meal 4 - 1 nitrean, 3 weetabix and 200ml semi skimmed milk
pre workout - no supp
pos workout - opticen & banana
meal 5 - 20g fat, 30g carbs, 37 protein (not sure yet, but I will work it out)

Not sure what you would get out of my brain lol but sure.

The Gasman UK
11-26-2009, 04:11 AM
Are you on a cut too?
.....

- Yes, till March next year with a 2 week break over xmas.

- Excellent work by the way, I see you are getting lots of variety in your training which keeps it interesting. Keep up the good work dude !

Bit of a Contradiction but I'm doing the 30lbs in 30 days bench press routine, and it's working even without the calorie surplus. Plus cardio on off days.

Joe Black
11-27-2009, 02:09 AM
- Yes, till March next year with a 2 week break over xmas.

- Excellent work by the way, I see you are getting lots of variety in your training which keeps it interesting. Keep up the good work dude !

Bit of a Contradiction but I'm doing the 30lbs in 30 days bench press routine, and it's working even without the calorie surplus. Plus cardio on off days.

Christmas is gonna be tough, I haven't even worked out a strategy for getting through that yet lol.

Yeah I hear you on the contradiction. I am the same. I'm smashing a bodybuilding/hypertrophy routine yet restricting my calories which I guess doesn't really make sense but at the end of the day I want to be lean but also train for aesthetics... ONce I am lean, I can just up the calories slowly and stay on a bodybuilding routine.

Do you have a journal?

Joe Black
11-27-2009, 02:23 AM
Thursday 27th November

Whilst is was a day off for most of you guys (Happy Thanksgiving!) in the Uk it was business as normal!

Starting with diet, I went a bit over on my calories yesterday due to having a sneaky large glass of red wine in the evening. But apart from that everything was very good.

Numbers went like this:

Calories 2,738
Fat 74.7 (26%)
Carbohydrate 244.1 (37%)
Protein 190.1 (30%)

Training was... akward...

My legs were SOOOO sore and the 45mins mobility and swim on Wednesday didn't seem to touch it, in fact it got worse lol. I think my legs are thinking 'wtf are you doing to me?!?'

Session went like this:

30 mins - dynamic warm up and stretching
Box Squats - 1 x 10, 1 x 12, 1 x 12, 1 x 10 @ 80KG
Elevated Split Squat - 4 x 12 each leg @ bodyweight
Glute Ham Raise - 3 x 12 @ bodyweight
HamString Curls on Swiss Ball - 3 x 12

Done...

Form on box squats wasn't great.. The tightness of my hamstrings and how sore my legs were meant that ROM wasn't the best and as I was getting to reps 8+ because things got hard naturally form slipped. 80KG didn;t feel too heavy though and if I was fresh I reckon I could have nailed 4 x 12 with decent form so hopefully as my legs get used to being worked like this, things will click into gear.

Also, mentally I gotta get switched on. Training at 12 reps is HARD and you gotta get your head right to really hit things properly with good form and the right intensity and I have struggled with some of my sessions in this respect.

Gonna really attack the weights today (Friday) and get switched on.

Talking of today, I am out for dinner with the girl this evening and don't wanna be too much of a bitch about what I eat... (gotta have some balance)

We're eating Japanese so there is just not chance I am gonna be able to work out what it contains to any degree of accuracy, so I have just planned out my day to have 1550 calories (mostly loaded around pre and post workout and some lunch with a small breakfast) before I walk into that restaurant which spares me about 1000 for the meal. I'll probably eat chicken wings and some type of beef/blackbean sauce with steamed rice so I reckon that shouldn't come too much over it.

Today is gonna be a hungry day lol.

Joe Black
11-27-2009, 02:23 AM
oh and weighed in at 190.5 this morning.,