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Be Batman By 30

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#201

Thursday, 3 April

Was 211ish this morning but that was on my parents’ scale so no idea if that’s actual weight.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills

Workout
3x5 chinups
3x5 bent-knee leg raises
3x8 pushups
Done as a continuous circuit.

Diet

Had 4 scrambled eggs on toast for breakfast but no idea how the rest of the day will go. Going to attempt to have some modicum of self-control anyway!


#202

Nice training log.

Although if you want to be Batman, you will have to learn how to fight. Any plans for this?

tweet


#203

Potentially but living where I do, options are pretty limited. It’s definitely something that interests me but I won’t cry if it doesn’t pan out.


#204

Monday, 9 April

Weighed in at 216.5 this morning which could have been a hell of a lot worse.

Thursday evening I went out for a Turkish meal with friends and thinking I was being sensible got the mixed grill for one. As we know, the “for one” is usually tiny and the “for two” is basically a meal for an adult man, with “for three” and often “for four” being doable. This “for one” was gargantuan; I struggled. Then of course an army wedding on Friday, so… possibly a 6,000kcal day?

Sat/Sun were pretty reasonable days calorie-wise, though, which seems to have paid off.

Anyway this is just a quick “I’m still alive” update as I’ve not been to the gym this morning. I always prefer to give myself a day’s gap to get my life back in order, get into work early, etc.

I have been told I’m to go to Dublin next week though which makes life awkward. Think I’ll have to run two workouts together this weekend, so the next two weeks will look like:

Tue 10/4: Squat/Bench
Wed 11/4: Conditioning
Thu 12/4: Dead/Press
Fri 13/4: Conditioning
Sat 14/4: Bench/Squat
Sun 15/4: Conditioning
Mon 16/4: Squat 5/3/1 & Bench 5/3/1
Tue 17/4: Conditioning
Wed 18/4: Dead/Press
Thu 19/4: Conditioning
Fri-Sun: rest

Diet

Breakfast
2 fried eggs & shake

Lunch
Chicken/bacon sandwich & Snack-a-Jacks

Dinner
Pork belly, rice & veg

Evening
Small shake

Totals
Approx. 2,051kcal
Approx. 187g protein


#205

Tuesday, 10 April

Back down to 214.6 this morning which is pretty good; basically at pre-wedding weight.

Losing ~2lbs a week from here on out should put me on track for a =<200lb weigh-in by June. I won’t exactly be ripped at that weight, but hopefully I’ll be able to look at putting on some good weight at that stage.

Incidentally, I had forgotten how fucking awful a full workout of squats was.

Workout

Warmup
Agile 8
100 pullaparts
50 dislocates
Glute drills
Still not sure that foam rolling/lacrosse ball does much for me but Wendler is right about everything else so it can’t hurt to try…
KB squats/swings superset

Squats
5x70kg
5x80kg
5x90kg
Three rounds of:
5x70kg
Obviously this was terrible because it’s my first proper squat workout in weeks, but technique-wise it didn’t feel bad. Still stuff to work on of course.

Bench
Three rounds of:
5x52.5kg

Assistance
5x5 chinups @ BW
5x5 DB rows @ 40kg
50 lat raises @ 6kg (20/15/15)
25 bent-knee leg raises (5x5)
25 BW lunges (10/8/7)

Diet

Pre-workout
Cereal & milk w/2 fried eggs

Post-workout
Shake

Lunch
Chicken salad

Dinner
Chicken curry & rice

Totals
Approx. 2,222kcal
Approx. 175g protein


#206

Wednesday, 11 April

Dropped to 213.6 this morning which is good going. I was fucking starving yesterday so I’d have been raging if I’d had a fluctuation up, haha.

Short easy conditioning session today because I had a driving lesson at 9am. Might have to lift Tue/Thu/Sat for the immediate future. That, or get up even earlier on Wednesdays which really doesn’t appeal to me…

Workout

Warmup
Flexible Five
100 dislocates
50 pullaparts
Glute drills

Conditioning
20m easy elliptical, 9k or so

Diet

Pre-workout
Cereal and milk w/2 eggs

Post-workout
Shake

Lunch
Chicken salad

Dinner
Gammon, eggs and pineapple

Totals
Approx. 2,112kcal
Approx. 190g protein


#207

Friday, 13 April

Back to 214.8 this morning after staying at 213.6 yesterday, but given that yesterday was kind of a disaster that’s not surprising. I overslept, the washing machine needed emergency repeairs, had to get emergency lunch and thus no salad, plus I had ludicrous DOMS from squats all day.

Anyway today I had to basically improvise a workout so I hit deadlift and bench.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills
KB swings/SLDL sets

Deadlift
3x100kg
3x115kg
6x125kg
Quads didn’t like this but I wanted a PR today so…
3x140kg
1x150kg
1x160kg (PR)

Bench
3x52.5kg
3x60kg
3x67.5kg
Bare minimum today due to time issues and also having knackered myself from deads. Should be back on schedule next week.

Assistance
5x5 chinups @ BW
3x10 machine shoulder presses

Diet

Pre-workout
Cereal and 2 eggs

Post-workout
Shake

Lunch
Some kind of meat and salad

Dinner
Burgers & sweet potato fries

Totals
TBD


#208

Saturday, April 14

Sleep is great, isn’t it? Back down to 213.2lbs today.

Workout

Warmup
Flexible Five
50 pullaparts
25 dislocates
Glute drills

Conditioning
2000m rowing, max res., 8:44
10m elliptical, low res.

Diet

Breakfast
Cereal and milk

Lunch
Full English

PM snack
Shake

Dinner
Chicken, rice and beans


#209

hahahaha dem feelz. I always think I will wake up shredded after starving all day the previous day. Still hasnt happened.


#210

Monday, 16 April

At 215.1 this morning which is surprising but whatever. If I avoid going mad in Dublin this coming weekend I should average out to 214ish the week after, which means I’ll need to lose >2lbs a week to make my self-imposed 200lb deadline. Bit iffy.

Also because of Dublin, will be merging my squat/bench 5/3/1 days tomorrow and hitting dead/press as usual on Thursday.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates
[Forgot glute work somehow today]

Conditioning
20m on stationary bike
Odd for my legs to get tired before my lungs!

Diet

Pre-workout
Cereal & 2 eggs

Post-workout
Shake

Lunch
Cajun haddock w/salad

Dinner
Lamb stew

Totals
Approx. 2,209kcal
Approx. 182g protein


#211

Tuesday, 17 April

Back down to 214.6 this morning. Really did not want to go and lift today. Not that I’m ever exactly champing at the bit to wake up at 6am and put metal on my back…

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills
KB swings/squats

Squats
5x65kg
5x75kg
5x85kg
Three rounds of:
5x65kg
Felt really solid here, definitely getting more glute/hip involvement.

Bench
Three rounds of:
5x50kg (paused)

Assistance
5x5 BW chinups
27x Kroc rows @ 25kg

Diet

Pre-workout
Cereal, 2 eggs

Post-workout
Shake

Lunch
Cod fillet & salad

Dinner
Chicken curry

Totals
Approx. 2,342kcal
Approx. 182g protein


#212

Wednesday, 18 April

212.9 today. Tomorrow morning I’m off to Dublin through until Sunday so probably be 250lbs after the weekend…

Workout

Warmup
Flexible Five
50 pullaparts
25 dislocates
Glute drills

Conditioning
20m on elliptical at low resistance

Diet

Pre-workout
Cereal and milk

Lunch
Chicken/bacon sandwich
Snack-a-Jacks
Wagon Wheel
What a juvenile lunch, haha.

PM
Shake

Dinner
Steak & sweet potato fries

Totals
Approx. 2,344kcal
Approx. 174g protein


#213

Be strong Matt!


#214

I will need my strength to lift all the pints.


#215

Thursday, 19 April

212.2lbs this morning. Squeezed in a quick Jack Shit workout before heading to the airport. However since my flight is delayed it seems I could have gone a bit harder.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills

Deadlift
5x100kg
5x110kg
5x120kg

Press
5x32.5kg
5x37.5kg
5x42.5kg

Assistance
3x5 chinups


#216

Monday, 23 April

Didn’t weigh in this morning; going to give the weekend bloat a chance to go away beforehand. Also went for a fasted cardio day today.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills

Conditioning
30m on elliptical at middle resistance
It said I burned 411 calories. Ha, I wish.

Diet

Lunch
Breaded cod & salad

Dinner
Chicken alfredo & pasta

Second dinner
4 eggs

Evening
Shake

Totals
Approx. 2,330kcal
Approx. 177g protein


#217

Tuesday, 24 April

Felt like death in the gym today but a combination of drinking this weekend, having actual work to do at work for once and not having coffee this morning was never going to work well.

Was 216.6 today which could have been worse.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills
KB swings/squats

Squats
5x75kg
5x85kg
5x95kg
Three rounds of:
5x75kg

Bench
Couldn’t bench today due to an unusually busy gym.

Assistance
5x5 chinups
25 DB rows @ 35kg (9/8/8)

Diet

Pre-workout
Cereal and 2 eggs

Post-workout
Shake

Lunch
Chicken salad

Dinner
Some kind of chicken and veg


#218

Wednesday, 25 April

Down to 215.4 this morning. No big social (read: drinking) events lined up for a good few weeks so I don’t see any reason for the downward trend to stop between now and June.

Quick, pre-driving-lesson workout today.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills

Conditioning
10m HIIT on rowing machine (30s on, 90s off)

Diet

Post-workout
Bacon, brie & cranberry panini

Lunch
Pulled pork and salad

PM snack
Shake

Dinner
Chicken, black beans & veg

Totals
Approx. 2450kcal
Approx. 180g protein


#219

Thursday, 26 April

Down but not by much; 215.2lb weigh-in today.

Used today as a 7-Week Protocol style day because I was running late and felt awful.

I’m going to start running 85% Full Body next week; I was after a program that would easily keep Weds freed up without lifting in my small gym on Saturday but that idea conflicted with wanting to squat at least twice a week. This ticks all the boxes.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates

Bench
10x40kg
8x50kg
5x60kg
5x65kg
3x70kg

Squat
10x50kg
8x60kg
5x70kg
3x80kg
3x90kg
3x100kg
NB: been experimenting with stance and foot placement and whatnot and these felt great and glute-y. Hammering home this form with 5s PRO over the next few cycles will be great I think.

Assistance
5x5 BW chins

I know my deadlift TM of 140 is pretty on-par already and I think that my press TM is a tad high for 85% Full Body but we’ll see how Saturday goes. I’ll run through the 5s PRO Press/5x5 deadlift workout on Saturday to get an idea of time and effort.

Next cycle I’ll work with TMs of:

Squat: 95kg
Bench: 67.5kg
Deadlift: 140kg
Press: 47.5kg

Diet

Pre-workout
Cereal and 2 eggs

Post-workout
3 scoops whey and milk

Lunch
Cod and salad

Dinner
Salmon, rice and veg

Totals
Approx. 2265kcal
Approx. 187g protein


#220

Friday, 27 April to Monday, 30 April

Totally forgot to update over the weekend. Still around 215.4lbs on average. Ate normally Fri/Sat/Sun.

On Friday I just hit the elliptical for 30 mins having done the usual warmups beforehand. Saturday was a 5x5 deadlift, 5s PRO press day mostly to see how the TMs were.

Going forward with Full Body 85% and TMs of 95/70/130/47.5. Easy conditioning on Weds/Sat and possibly some HIIT after lower body 5s PRO days as these seem shorter.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills
KB swings/squats

Squat
5x70kg
5x75kg
5x80kg

Bench
5x5x60kg

Assistance
5x5 chinups
5x10 tricep pushdowns
4x15 cable crunches

Pretty quick day overall; roughly 55m from first working chins to last cable crunches. Saturday was way longer, so it may be that I can throw in some HIIT after shorter days like today. I’ll probably supplement the vertical pulls with lat pulldowns though to get me to 50 total pull reps.

Diet

Pre-workout
Cereal and milk (out of eggs until this evening - sad)

Post-workout
Shake

Lunch
Southern-fried chicken & salad

Dinner
Beef stew

Totals
Approx. 2,080kcal
Approx. 202g protein