My goal of getting in-shape has led me down a winding path heading this and way and that as I am constantly redefining my goal of getting in-shape.
When I first started my journey I set my goal of having a BMI in the healthy weight range. I thought having a BMI below 25 would be the healthiest thing to do, I had never even come close to this target in my life. I wouldn’t say I was a fat lad but I would say that I have a body type caught between mesomorph and endomorph.
Using the tools available to me I started riding my bike at first just short 10km rides then it grew to 40km rides. The 40km rides were hard yakka, and took a lot out of me, I would drink close to 4 litres of water on these 2 hour rides. At the time I didn’t know a thing about nutrition so I was losing weight but still eating the wrong foods, and starting to cramp up. I was also riding to work 3 days a week.
For Christmas I was given a Polar heart rate monitor and bike speedo. These were a godsend, I am a very analytical person, so having a device that could track how many calories I was using and how my heart was performing allowed to me to make great gains just by pure motivation to get on the bike.
By the time it hit Christmas I was 95kg, and my family started a competition of having weekly weigh-ins on the Wii-Fit. So I could win the competition I started to pump up the work volume, I was burning between 5000-7000kcal per week just on the bike. Whenever it was time for the weigh-in I would do my 3 hour bike ride and not drink for the last hour - Stupid!
I was losing weight and getting slimmer and by March I was down to about 85kg. Still no where near a healthy BMI though, it said I had to weigh 81kg.
This week was my first week back in the gym after a long holiday, almost 3 weeks. I wanted to start off with high volume and low intensity to really get the body in the groove and rekindle my motivation.
Monday - Max Effort Lower Body
Box Squat (1" above Parallel) for a Triple
Bar x 10 reps (No Box, ATG)
(30kg, 40kg, 50kg) x 6 reps
(60kg, 70kg, 80kg) x 5 reps
(90kg, 100kg, 110kg) x 4 reps
(120kg, 125kg, 130kg) x 3 reps
Repetition Method (Waterbury Style)
40 total reps with 1 min rest
Single Leg Deadlift (14kg) - 16, 14, 10 reps
Hip Thrust (40kg) - 10 x reps
Back Extension (10kg) - 6, 8, 10, 8 reps (glutes were still tired from hip thrusts)
Decline Reverse Crunch - 10, 9, 7, 7, 7 reps
Wednesday - Max Effort Upper Body
Decline Press for a Triple
Bar x 10 reps
(25kg, 30kg, 35kg, 40kg) x 6 reps
(45kg, 50kg, 55kg) x 5 reps
(60kg, 65kg, 70kg) x 4 reps
(75kg, 80kg, 85kg, 90kg, 92.5kg) x 3 reps
Repetition Method (Waterbury Style)
40 total reps with 1 min rest
JM Press (40kg) - 10, 8, 7, 8, 7 reps
A. Rear Delt Raise + 1 sec ISO Hold (3kg) - 10 x 4 reps
B. L-Lateral Raise (8kg) - 10 x 4 reps
C. Cuban Press (4kg) - 10 x 4 reps
Face Pull (28.75kg) - 10, 10, 8, 7, 5 reps
Seated Row (47kg) - 10, 10, 8, 7, 5 reps
Low Pulley Rotator Cuff Rotation (6.25kg) - 14, 7, 7, 6, 6 reps
Side Raise w/twist - 10 x 4 reps
Friday - Dynamic Effort Lower Body
Box Squat (75kg) - 12 x 2 reps
Deadlift (75kg) - 6 x 1 reps
Repetition Method (Waterbury Style)
40 total reps with 1 min rest
Single Leg Deadlift (20kg) - 14, 13, 13 reps
Hip Thrust (40kg) - 14, 13, 13 reps
Back Extension (10kg) - 14, 13, 13 reps
Decline Reverse Crunch - 10, 9, 7, 7, 7 reps
Sunday - Dynamic Effort Upper Body
Bench Press (50kg) - 8 x 3 reps (4M, 2C, 2W - Grip)
Repetition Method (Waterbury Style)
40 total reps with 1 min rest
Tri Pushups (BW) - 10 x 10 reps
A. Rear Delt Raise + 1 sec ISO Hold (2.5kg) - 10 x 4 reps
B. L-Lateral Raise (5kg) - 10 x 4 reps
C. Cuban Press (2.5kg) - 10 x 4 reps
Bent-over Row (50kg) - 10 x 4 reps
All gym sessions were at 11:00am and lasted 90 mins. I also played Touch Footy on the Monday, 45min game.
Started on my Precision Nutrition plan with 4000kcal intake. Breakdown of nutrients is 30%/40%/30% (P/C/F).