BoxRec

So I got some checks done yesterday after not exercising for a while after hurting my knee. 96.6kg's and 23.1% body fat.

So I'm going to spend the next 8 weeks lowering that. The plan is to try and lose about 1kg per week over the 8 weeks without losing any/too much muscle mass.

Any advice / criticism or abuse is welcome.

Day 1: 3km (13.22min), 3 x 10 sets of stair runs with 3 burpees at the bottom of each rep, 10 x 100m's running + 100walking / recovering. Wanted to do a bit more but I was pretty desperate for the toilet so called it a day.

Food: Breakfast: Porridge with a half scoop of whey Snack: an orange. Lunch: Steamed chicken breast with mixed veg. Snack: Protein shake. Dinner: Dried firm tofu with 5 egg whites.

Weights today with focus on upper body, however I will include squats to start as per my usual.

BTB, the reason for doing it for 8 weeks, I'm sure I could stand to work at it for longer, is that I've got a weeks holiday, at the start of May. As I'm working a lot of overtime at the moment, unless I cancel classes, the 30th of April/1st of May will be my next day off work.

Day 2 exercise:

Squat 3 x 5 135kg's
Bench 3 x 5 80kg's (failed at 85 after 3 reps)
Press 3 x 5 60kg's
Close grip bench 10, 10, 8, 6 55kg's
Preacher curls 10 8 6 5 35 kg's
Wrist curls 3 x 10 12.5kg's
Arnold press 10 10 8 6 15kg's
Pulley pushdownds (overhand grip) 12 10 10 8 59kg's
Skull crushers (dumbbell) 12 10 10 8 17.5kg's

20mins crosstrainer

Felt pretty weak to be honest. Hoping it was just a nutrition problem.


Breakfast Porridge
Snack Slice of melon
Lunch Chicken with sweet potato and steamed beg
Pre gym snack Banana and a coffee
Post gym Protein shake with raisins
Dinner Boiled tofu

I had a pre gym snack but it had been about 4 1/2 hours since my last proper meal when I go to the gym. Hope that is the reason for the feeling weak. My left arm in particular caused a lot of problems.





Day 3: 7km run (tried 10 but went off too quick and was knackered)

Porridge
Protein shake
Sweet potato and sardines
Slice of melon
Chicken breast and tofu


Day 4:

Exercise:

Front squat 5x3 105kg's
Deadlift 1x5 135kg's
Wide grip pulldowns 15,12,10,8 52kg's
Sissy squats 3x10 12.5kg's
Leg press 4x15 107kg's
Calf raises 4x15 107kg's

Day 5: REST

Day 6:

Exercise:

Squat 3x5 - 140kg's
Bench press 2x5, 1x5 80kg's
Press 2x5 60kg's
Preacher curls 10,8,6,5 30kg's
Close grip bench press 10,10,8,6 50kg's
Arnold press 10,10,8,6 15kg's
Wrist curls 3x10 15kg's each arm
Bent over laterals 12,10,10,8 5kg's
Pulley pushdowns (overhand grip) 59kg's

Day 7:

Exercise 5km's run
Football for an hour and half. 6-a-side.

Weight has gone down from 96.6kg's to 93.3kg's. Bit more than I intended to lose straight off the bat, but I guess the change in diet and my metabolism will have seen to that. Looking to lose about 1kg per week from here on. Stopped posting the diet as it was too much hassle trying to remember everything I'd eaten, something I will come back to if the weight loss slows.


Looking to add a few more exercises to me legs and back day, any suggestions???

Week 2

Day 1 - 2 hours walking plus 1 hours cycling, not the most intense cardio workout I'll ever do but it was a pretty long day and by the time I finished teaching the gym was about to close.

Day 2 - Rest day.

Deadendgeneration wrote:Weight has gone down from 96.6kg's to 93.3kg's. Bit more than I intended to lose straight off the bat, but I guess the change in diet and my metabolism will have seen to that. Looking to lose about 1kg per week from here on. Stopped posting the diet as it was too much hassle trying to remember everything I'd eaten, something I will come back to if the weight loss slows.


Looking to add a few more exercises to me legs and back day, any suggestions???

Dumbell or barbell lunges are great, also give the leg press a crack every now and again.

'Frilla wrote:

Deadendgeneration wrote:Weight has gone down from 96.6kg's to 93.3kg's. Bit more than I intended to lose straight off the bat, but I guess the change in diet and my metabolism will have seen to that. Looking to lose about 1kg per week from here on. Stopped posting the diet as it was too much hassle trying to remember everything I'd eaten, something I will come back to if the weight loss slows.


Looking to add a few more exercises to me legs and back day, any suggestions???

Dumbell or barbell lunges are great, also give the leg press a crack every now and again.

I'll give lunges a go. They've only got a pulley leg press at the gym that goes up to 107kg's. Do sets of 15 on it without any trouble at all so not really sure how much benefit it has. Heard good things about lunges but never really given them a try.

Deadendgeneration wrote:

'Frilla wrote:

Deadendgeneration wrote:Weight has gone down from 96.6kg's to 93.3kg's. Bit more than I intended to lose straight off the bat, but I guess the change in diet and my metabolism will have seen to that. Looking to lose about 1kg per week from here on. Stopped posting the diet as it was too much hassle trying to remember everything I'd eaten, something I will come back to if the weight loss slows.


Looking to add a few more exercises to me legs and back day, any suggestions???

Dumbell or barbell lunges are great, also give the leg press a crack every now and again.

I'll give lunges a go. They've only got a pulley leg press at the gym that goes up to 107kg's. Do sets of 15 on it without any trouble at all so not really sure how much benefit it has. Heard good things about lunges but never really given them a try.

Lunges are great for Quads and Glutes.

When i do legs, i make sure i near crawl out of the gym.

After a warm up, i do 2 sets of front squats. 1st set 100kgs for 10 reps. 2nd set 140kgs for 8 reps.

2 sets of rear squats. 1st set 140kgs for 10 reps, 2nd set 180kgs for 6 reps.

3 sets of Hack squats. 1st set i do 120kgs. 2nd set 160kgs 3rd set 200kgs. reps of 10, 8, 6.

3 sets on the leg press. Same weight, 380kgs. reps 10, 8, 6.

Dumbell lunges. 35kgs each, i lunge across the gym, maybe 8 steps each leg.

Leg extensions, 2 sets of 12 reps using the whole stack, not sure how heavy exactly.

Seated Calf raises using the smith machine, 2 sets of 220kgs for 10 reps. Donkey calf raises, this one looks a bit odd, you have to stand on the end of a step with your heels off it, bend over, have a training parter or 2 to sit on your back then do calf raises. it looks gay but it really works.

'Frilla wrote:

Deadendgeneration wrote:

'Frilla wrote: Dumbell or barbell lunges are great, also give the leg press a crack every now and again.

I'll give lunges a go. They've only got a pulley leg press at the gym that goes up to 107kg's. Do sets of 15 on it without any trouble at all so not really sure how much benefit it has. Heard good things about lunges but never really given them a try.

Lunges are great for Quads and Glutes.

When i do legs, i make sure i near crawl out of the gym.

After a warm up, i do 2 sets of front squats. 1st set 100kgs for 10 reps. 2nd set 140kgs for 8 reps.

2 sets of rear squats. 1st set 140kgs for 10 reps, 2nd set 180kgs for 6 reps.

3 sets of Hack squats. 1st set i do 120kgs. 2nd set 160kgs 3rd set 200kgs. reps of 10, 8, 6.

3 sets on the leg press. Same weight, 380kgs. reps 10, 8, 6.

Dumbell lunges. 35kgs each, i lunge across the gym, maybe 8 steps each leg.

Leg extensions, 2 sets of 12 reps using the whole stack, not sure how heavy exactly.

Seated Calf raises using the smith machine, 2 sets of 220kgs for 10 reps. Donkey calf raises, this one looks a bit odd, you have to stand on the end of a step with your heels off it, bend over, have a training parter or 2 to sit on your back then do calf raises. it looks gay but it really works.

Think I'll give a few of them a try, just a note though, how'd you get on with doing sets of 8-10 on the front squat. I have a lot of trouble with keeping my chest out if I do a number of reps that means I need to take a proper breath, rather than a top up, between reps.

I know what you mean, i think ive just got used to the weight i guess, where exactly do you sit the bar when you are front squating?

Had to take a look in the mirror then haha. Just below the clavical, high on the chest with my chest up and out and stomach in.

Bulgarian split squats and pistol squats are murderous

Deserter wrote:Bulgarian split squats and pistol squats are murderous

Yeah I do split squats from time to time, might add them more regularly. Pistol squats I simply can't do. Tried and tried but don't seem to have the strength or the balance. Split squats are pretty difficult for me balance wise, tend to lose it part way through at least one of my sets.

Today:

Squat
Deadlift
Front squat
Sissy squat
Leg press
Calf raises
Shrugs
Lunges
Wide grip pulldowns.

My legs are in a world of pain and I've got a half hour walk back to work in a minute :(

Deadendgeneration wrote:Today:

Squat
Deadlift
Front squat
Sissy squat
Leg press
Calf raises
Shrugs
Lunges
Wide grip pulldowns.

My legs are in a world of pain and I've got a half hour walk back to work in a minute :(

Pain is weakness leaving the body!

'Frilla wrote:

Deadendgeneration wrote:Today:

Squat
Deadlift
Front squat
Sissy squat
Leg press
Calf raises
Shrugs
Lunges
Wide grip pulldowns.

My legs are in a world of pain and I've got a half hour walk back to work in a minute :(

Pain is weakness leaving the body!

I'm sure that weakness will return come tomorrow morning when I try to get up.

No session on Tuesday. Bit annoyed that the way my schedule is at the moment I'm only getting 5 days in a week.

Anyway I did a bit more cardio today to try and make up for yesterdays missed session:

Wednesday morning:

Press 62kg's 3x5
Bench press 80kg's 2x5, 2x4 (was trying for 3x5 but I just couldn't quite get that 5th rep up on the 3rd set, tried another set and again only managed 4)
Preacher curls 30kg's 12reps, 35kg's 8,6,5 reps
Close grip bench press 55kg's 10, 10, 8, 60kg's 6
Arnold press 15kg's 10,9 (missed the 10th rep),8,6
Wrist curls 15kg's 3x10
Pulley pushdowns 45kg's 12, 10 50kg's 10,8
Skull Crushers 15kg's 10,10 20kg's 8

Evening:

4km's run at the track (19.23 minutes)

Nice work, mate.

Prediction..Pain wrote:Nice work, mate.

Thanks I'm trying at least.

Having a bit of trouble wit the bench press at the moment. I've lifted 3 sets of 5 of 85kg's before Christmas, but since I came back, I lifted 80kg's in my second session back but haven't been able to go past or even equal it since. Got the press past 60 for the first time in ages today but still not even at the level I was at before Christmas either.

Conversely, my squat and deadlift are both above the level they were at and my power clean is equal to where it was. Any ideas why this may be?

Stop eatin' cake, chub-chub.

Poncey wrote:Stop eatin' cake, chub-chub.

Good stuff DEG.

Thursday:

20mins HIIT on the treadmill, a laboured 15 minutes on the cross trainer, 5x3minutes on the heavy bag. Pretty poor cardio session. Felt weak and tired.

Friday:

Power clean 3x5 72kgs (PB)
Squat 145kgs 2x5, 150kgs 1x5 (form wasn't great but I was tiring from the first 2 sets and just wanted to see what 150 felt like)
WG Pulldown 59kg's 15,12,10,8
Sissy squats 17.5 kg dumbbells 3x10
Shrugs 80kg's 10,10,8
Front squat 115kgs 5x3 (form was a bit of a mess by the 4th set)
Leg press and calf raises, 3x15 of each 107kgs
Lunges 50kgs 3x10



My knees are feeling it a little bit today, probably as much down to poor form as anything. Still they're wrapped up. About to go out and do some cardio. The plan is:

2400 meters, will try to keep up my 2km pace of about 13.3kmph so hopefully it will take about 10mins 50.

3X15 sets of stair runs. Up and down 10 steps about 18 inches in height each, with elevated press ups at the bottom.

6 laps of the track sprinting 100m then walking 100m.

Going to be fun

So at the start of week 3, my post workout weight today is 91.3kg's, down form 96.6. Not sure about body fat percentages as I have to go to the next town over to actually get that measured but I'm lifting more than I was 3 weeks ago and generally feeling stronger.

5 more weeks to go, the target is 86kg's or just over 1kg per week. Thanks for the encouragement. Particularly Poncey, the no cake thing really seems to have given me a boost.

Shit, shit, shit, shit, shit. Tried to do a weights session today and nearly shitted myself. Stomach's not in a good way

I get that too with cutting. Don't worry about it.

And put down that muffin!!