Merry Christmas batman
Wednesday, 27 December
Still at my parentsā so no idea about weight. More, Iād imagine. After the last session I was out for pints, then stayed in and drank a few bottles of wine with the mother on 23rd. Did manage to go for a bit of a run that day.
Christmas Eve was more pints. Christmas Day was Christmas Day; the day after was pretty standard too.
Sleeping on the godawful mattress here has given me tight hips like nobodyās business. Right IT band is pretty achy. Nothing too bad just annoying; should be sorted by a couple of days of stretching and switching beds.
Fortunately, deload week this week.
Workout
Squats
5x65kg
5x70kg
5x75kg
DB bench press
Three rounds of:
10x20kg DBs
DB rows
3x10 @ 25kg
Facepulls
50 reps @ who knows what weight on a new machine
Tricep extensions
50 reps @ who knows what weight on a new machine
Diet
LOL
@Chris_Colucci a few days early but hopefully thatās OK - my before photos for T-ransformation 2018.
Friday, 29 December
Standard deload day today. Hip is better but glutes are feeling super tight for some reason.
Kept it very short and light today. Full Body, Full Boring starts 2 January.
Workout
Deadlifts
Three rounds of:
5x90kg
Press
5x 30kg
5x 35kg
5x 40kg
Other
Chinup doubles between the press and a few more for good measure.
Tuesday, 2 January
Not sure about weight, though fully clothed after eating I was at 101.4kg. I know this because I used myself to weigh my bag as weāre flying back home from my parentsā this evening. I suspect Iāll be around the 218-220lb range tomorrow morning.
First session of Full Body, Full Boring today. On the awful side. Another six weeks of this will be brutal, but pretty happy I got it all done in 1h15m including warmups.
A good first session of 2018 overall despite missing a squat rep PR. For the non 5/3/1 sets I forgot to take my spreadsheet that tells me the weights/%s so had to kind of make them up lol.
Workout
Warmup
Flexible Five
Squat sets
Squats
3x80g (no belt)
3x85kg
7x90kg
Needed 8, wanted 10, wasnāt happening. Equals my projected 1RM PR anyway.
Three rounds of:
5x80kg (no belt)
Bench
Three rounds of:
5x50kg
Deadlift
Three rounds of:
3x100kg
Assistance
100 lat pulldowns @ 50kg (6x15, 1x10)
50 side raises @ 6kg (5x10)
50 DB hammer curls @ 10kg (5x10)
50 tricep extensions @ 25kg (5x10)
Diet
Holidayās over so need to document diet again. Boo!
Preworkout/breakfast
Bowl of Sultana Bran w/semi-skimmed milk
Postworkout/lunch
6-egg omelette w/cheese
Few spoonfuls of girlfriendās egg-fried rice
PM snack
~100g Quark w/tbsp honey
Dinner
Beef bulgogi from Wagamamma at the airport.
Evening
2 scoops Gold Standard
Wednesday, 3 January
Back home now and woke up at a pleasantly surprising 218.6lbs. Considering Iām probably holding onto some water from Christmas/New Year, it looks like I may well have gotten away with no significant weight gain. That being said I did drink like seven litres of lager and half a bottle of wine three days ago so maybe I donāt have quite as much water in me as I should.
Also I have pretty DOMish quads today which is annoying as Iād hoped that doing a few rounds of squats during deload week would have staved that off a little.
Workout
Warmup
Flexible Five and a brisk walk
Conditioning
Hill sprints - 2.5 to 3 rounds (last one was basically a walk)
Pretty brutal hill around the corner from me, about 150m long with a significant gradient. Very windy today as well which made it harder to breathe on top of that. Iād like to build up to doing this hill for 10 solid sprints someday.
Diet
Pre-workout
Special K w/whole milk
Post-workout
2 scoops Gold Standard
Lunch
6 scrambled eggs on 2 slices buttered toast
PM snack
TBD - something light, given a fairly dense dinner. May buy some sort of pre-made salad thing.
Dinner
Leftover Christmas dinner that has to be eaten.
Evening
2 scoops Gold Standard
Thursday, 4 January
Woke up at 218.4. Had a terrible nightās sleep and Iām returning to work today so that set me up pretty poorly for todayās workout. Still, Iāve had a lot worse.
Workout
Warmup
Flexible Five
100 band pullaparts
50 shoulder dislocations
Swing/squat KB supersets
Squat
Three rounds of:
5x70kg
Bench
3x55kg
3x57.5kg
9x60kg
Hit 10x60kg last cycle so this is really annoying. First time Iāve had to do the Roll of Shame in this gym. Ah well. This is now two sessions in a row in which Iāve missed a PR, but I suppose given this log covers over three months thatās not the worst thing in the world.
Three rounds of:
5x55kg
Deadlift
Three rounds of:
3x105kg
Assistance
100 lat pulldowns @ 60kg (15x6, 10x1)
50 DB shrugs @ 30kg (5x10)
50 DB curls @ 10kg (5x10)
37 situps @ BW (10/10/7/5/5)
Diet
Pre-workout
Special K w/whole milk
Post-workout
2 scoops Gold Standard
AM snack
Banana, raisins
Lunch
Cod fillet & veggies. Actually massively craving salad after practically a fortnight of boozing and binging.
PM snack
2 scoops Gold Standard, 50g salted peanuts
Dinner
200g ribeye w/asparagus and two eggs
Evening
400g Skyr
Friday, 5 January
Woke up at 217.2. After having a couple of poor(er) workouts and feeling a little run down this week I kept todayās conditioning very short and sweet with a little run.
Workout
Not really much to update about - just a little mile run. Actually felt OK doing it which is unusual for me with LISS. I might make this a bit more regular in future (albeit longer) for less intensive conditioning sessions.
Diet
Pre-workout
Special K w/whole milk
Post-workout
2 scoops Gold Standard
AM snack
Banana and raisins
Lunch
Chicken a la King w/veggies
PM snack
2 scoops Gold Standard & 50g peanuts
Dinner
Pork chops w/creamed cauliflower rice & veggies
Are you still planning on running the BB block?
So far Iām just focused on actually doing some conditioning. Pretty happy with how 5/3/1 has been going so no need to change it.
Saturday, 6 January
Down to 216.4 this morning so it looks like Iāve managed to get away with Christmas.
Workout
Warmup
Flexible Five
50 band pullaparts
25 dislocations
Swings/RDL KB superset
Deadlift
3x105kg
3x110kg
7x117.5kg
3x130kg
Two rounds of:
5x105kg
Bench
Three rounds of:
5x50kg
Squat
3x60kg
3x70kg
3x80kg
Assistance
100 DB rows @ 25kg (5x20)
50 lat raises @ 7.5kg (5x10) [These were prob too heavy, down to 5kg next time]
50 hammer curls @ 10kg (5x10)
No time/room for tricep stuff today
Diet
Pre-workout
Special K w/whole milk and writing this I just realised I forgot to buy more milk.
Post-workout
2 scoops Gold Standard
Lunch
3 rashers, 4 eggs, baked beans
PM snack
Grenade protein bar
Dinner
No idea but some form of meat with some form of veggies I assume.
Evening
2 scoops Gold Standard
Enjoying this training log. Cheers to the future batman.
Monday, 8 January
Was at 215.2 yesterday, 216.8 today. Went out for dinner last night and the place we were going to go to (where I planned on chicken and veggies) was closed so because our companions have a toddler we wound up going for pizza. I imagine Iām holding some sodium/water today because of that.
Workout
As per 3/5/1 for Powerlifting this week is a mandatory reps/no PRs week, which is fortunate because I doubt I could have done much today!
Warmup
Flexible Five
No KB stuff today; area was full
Squat
5x75kg
5x80kg
5x85kg
Three rounds of:
5x75kg
Bench
Three rounds of:
5x50kg
Deadlift
Three rounds of:
3x100kg
Assistance
100 lat pulldowns @ 60kg (15x6, 10x1)
50 shoulder raises @ 5kg (17x2, 16x1)
Diet
Preworkout
Special K original w/whole milk
Postworkout
2 scoops Gold Standard
AM snack
Banana & Twix finger (no raisins)
Lunch
Chicken fajita thingy and veggies
PM snack
2 scoops Gold Standard, 50g peanuts
Dinner
Some kind of cheesy chicken concoction from the missus
Today was essentially the same as last Friday. Short run, nothing much else. Was 216.5lb this morning.
Wednesday, 10 January
Back to 217.4lbs this morning for some reason.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocations
KB swing/squat supersets
Squat
Three rounds of:
5x70kg
Bench
5x50kg
5x55kg
5x57.5kg
Three rounds of:
5x50kg
Deadlift
Three rounds of:
3x105kg
Assistance
100 lat pulldowns @ 60kg (6x15, 1x10)
50 DB shrugs @ 30kg (5x10)
50 DB hammer curls @ 10kg (5x10)
30 situps @ BW (3x10)
Diet
Preworkout
Special K w/whole milk
Postworkout
2 scoops Gold Standard
AM snack
Banana and raisins
Lunch
Cod and veggies
PM snack
2 scoops Gold Standard & 50g peanuts
Dinner
Chicken stir-fry
Friday, 12 January
Not sure about weight. Woke up for a piss and then the second I got back to bed my alarm went off. It confused half-asleep me enough that I just autopiloted upstairs. Still fat, though.
Next week is 5/3/1 week and Iām keen to set some PRs. I hope Iām up for some squat joker sets because my friend did 120kg last week and it would make me pretty happy to get 122.5+.
Workout
Warmup
Flexible Five
KB swing/RDL superset
100 pullaparts
50 dislocations
Deadlift
5x100kg
5x105kg
5x110kg
Three rounds of:
5x100kg
Bench
Three rounds of:
5x50kg
Squat
Three rounds of:
3x75kg
Assistance
100 DB rows @ 30kg (3x18, 2x16, 1x15)
50 DB curls @ 10kg (5x10)
50 tricep pushdowns @ 25kg (5x10)
Just realising now I forgot lat raises somehow.
Diet
Preworkout
Special K w/whole milk
Postworkout
2 scoops Gold Standard
AM snack
Banana and raisins
Lunch
Thai red curry and rice, but Iām debating going for the hot dog because for some reason whenever I get a chicken/rice combo at work they always give me half a plateful.
PM snack
2 scoops Gold Standard, 50g peanuts
Dinner
Katsu chicken curry with cauliflower rice because the girlfriend is on a low-carb kick.
Monday, 15 January
Back at 218.1 today after dropping to 215.3 over the weekend. Last night was a cheat meal of leftover Christmas ham/stuffing with veg in a big Yorkshire pudding, followed by some toffee popcorn, so not too surprising.
Average weight per week has been going down for the past two weeks, so not too concerned. The real weight loss will begin after my next deload week in mid-February, anyway.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocations
KB swing/squat superset
Squat
5x85kg
3x90kg
6x95kg
I definitely could have done another rep or two here, but as I knew I was going to do some heavier singles after I just got the bare minimum needed for a new projected 1RM (114kg) that I could then beat almost immediately after.
1x105kg
1x115kg
1x120kg
Original plan was 125kg but 115 didnāt feel incredible. As it turned out I probably could have done 125 but thatās fine. Pleased with this; three plates is well on the horizon.
Bench
Three rounds of:
5x55kg
Deadlift
Three rounds of:
3x110kg
Assistance
100 lat pulldowns @ 60kg (5x20)
No time for anything else today really as I took longer-than-usual rests between squat sets.
Diet
Preworkout
Special K w/whole milk
Postworkout
2 scoops Gold Standard
AM snack
Banana and raisins
Lunch
Pulled pork and veggies
PM snack
2 scoops Gold Standard & 50g peanuts
Dinner
Chicken breast and veg
Tuesday, 16 January
Down to 216.3 this morning.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocations
Conditioning
10m treadmill
10m stationary bike
Diet
Preworkout
Special K w/whole milk
Postworkout
2 scoops Gold Standard
AM snack
Banana and raisins
Lunch
Cod and veg
PM snack
2 scoops Gold Standard & 50g peanuts
Dinner
TBD but some sort of meat with some sort of vegetable
Wednesday, 17 January
Still hovering weight-wise; 216.4 this morning.
Had one of those mid-cycle wakeups that means youāre really groggy all morning, then rolled my ankle on the way to the gym (not badly, though; I have a history of spraining my ankle pretty terribly) and generally had a terrible morning that meant I was pretty convinced no PRs were happening.
Given that, it wound up being an OK session.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocations
KB swing/squat superset
Squat
Three rounds of:
5x70kg
Bench
5x57.5kg
3x60kg
7x65kg
1x70kg
This is probably a PR. About a year ago I did 70kg, but that was with sufficient help from a spotter - so much so that Iāve never counted it. Either way the 65x7 is a definite PR.
0x75kg
Ah well. Pretty sure I have this in me on a good day.
5x60kg
Deadlift
3x100kg
3x110kg
3x120kg
Misc
100 lat pulldowns @ 60kg (5x20)
Diet
Preworkout
Special K w/whole milk
Postworkout
2 scoops Gold Standard
AM snack
Banana and raisins
Lunch
Chicken kiev and veg
PM snack
2 scoops Gold Standard & 50g peanuts
Dinner
Chilli con carne
Thursday, 18 January & Friday, 19 January
I was 216.3 on Thursday morning, and my only exercise that day was suitcase carries - literally, since I had to catch a flight to the Dublin office.
This morning, though, I hit a four-plate milestone. Unfortunately it was at the hotel breakfast buffet.
Tomorrow Iāll do deadlifts and conditioning and then die.