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  1. #1
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    Thumbs up The Gent's 2012 Journal

    After lurking around here for a few weeks I've decided that now is the time to start my journal... I was contemplating all sorts of names and, nearing the big 50, most of them centred around the words 'Mid-Life Crisis'.... Anyhoo I decided against it and went for something simple and straight to the point!

    I'm English, I'm a Gent, it's 2012 and it's my journal....

    I was going to start my journal last Monday, 30th of Jan, but a fall of epic proportions at ice skating on Sunday evening meant that I had difficulty lifting, my wrist hurt like hell on push/pull exercises, and so this week has been more about recovery than anything else. If all goes well I'll be back to lifting next Monday. Hopefully through this journal I'll get the support, motivation (and the occasional kick in the @rse as and when required) that I need to succeed!

    A bit about myself....

    Age: 46
    Height: 6ft 2"
    Current Weight: 216 lbs
    Current Body Fat %: 21.5%

    I started working out/eating clean the 1st of January and my starting stats were 222 lbs and 26.5% body fat; so I'm pretty chuffed with the journey so far! Alongside this on Christmas Eve 2001 I decided that after 30 years I'd had enough of smoking and quit; I've gone cold turkey and not touched a cigarette since.

    As for goals well I suppose you could say they're pretty generic....

    1: Lose fat and gain lean mass (not necessarily in that order)
    2: Get fitter, stronger and enjoy a better quality of life
    3: Get into a pair of Wrangler jeans that have been collecting dust in my wardrobe (34" waist!)
    4: Look f@cking awesome naked!

    I will be setting myself some training based goals but these will be set per workout around volume, 1 RM on the big lifts, time vs. distance on some of the cardio activity etc

    So how am I going to achieve this.....

    I'm going to be training using different phases of lifting; ranging from full body workouts, upper/lower body splits and whilst rep ranges will be changing I will be aiming to keep the total volume high

    Cardio will be a mixture of elliptical xtrainer, road running, road cycling, ice skating, inline skating and tennis

    I'll be trying various approaches to my diet/nutrition based on the training phase/goal at the time; however as I do the cooking in the house I try to stay away from processed foods and I like to eat fresh and organic whenever possible

    Well that's about it for now; I do have some 'before pictures' but I'm going to wait for a month or two before I post them.... I'm wanting some decent after pictures and I don't want to scare anyone away so early in the game!
    Last edited by EnglishGent; 02-07-2012 at 12:30 AM.

  2. #2
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    Default Fri 3rd of Feb: Nutritional Overview

    As I mentioned in my first post this past week has been more about resting/recovering from (a) 5 weeks of pretty solid training (b) a wrist injury incurred last Sunday; in preparation for training next week. With that in mind I've not really been eating to any specific nutritional ratio/plan but rather aiming to eat below my AMR by a few hundred calories per day.

    Think I've done all right but the truth will come to light when I complete my weekly weigh in..... (dum dum dum daaaaaaaaah)

    Anyhoo yesterday's meal plan wasn't atypical of my normal daily eating, there was a lot less vegetables than normal, and to be honest more processed food than I like; my better half is wanting me to use the food we have stored in the freezer so as we can get it defrosted over the weekend. Yep; then we're off food shopping.

    AMR: 2374
    Calories In: 2050
    Deficit +/-: - 324

    Breakfast

    2 x weetabix
    5 x prunes
    200 ml 1% milk

    Usually I would have 2 - 3 whole eggs/2 egg whites scrambled with chopped baby leaf spinach and cherry tomatoes

    Snacks at work

    2 X plain wraps containing; Chicken breast slices and iceberg lettuce
    Would normally have also included cucumber, cherry or regular tomatoes and scallions but I need to do my grocery shopping later today

    4 x plums
    Normally my daily fruit would include a fruit salad containing plums, bananas, kiwi, avocado and clementines but see the above comment about shopping....

    Snack when I go home

    Penne pasta with beef/tomato bolognaise sauce

    I was just finishing off what was left over from last nights dinner

    Dinner

    2 x slices toast
    2 x fried eggs
    chopped tomatoes in sauce

    My better half phoned to let me know she was running late and she would eat on the way home so I grabbed something quick and easy

    Snack

    2 X toast with peanut butter

    Snack

    Egg noodles
    1 x glass of red wine (normal size not a bucket!)

    Okay so there you have it... Yesterday's meals was probably the worst one I could have posted but hey ho....

    The nutrition plan that I am prepping for next week will see the following main highlights:

    1: Carb intake from pasta/breads etc to be drastically reduced
    2: Increase fat intake

    So there it is folks... And with that it's time for my weigh in and then brekkie!

  3. #3
    M&S Power User Paula85's Avatar
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    Default

    Good luck with journey...
    TRAIN HARD OR GO HOME.. NO PAIN NO GAIN

  4. #4
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    Default

    Quote Originally Posted by Paula85 View Post
    Good luck with journey...
    Cheers Paula it's appreciated

  5. #5
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    Thumbs up Week 5 Weigh In

    Pretty happy with today's weigh in. I'm still heading in the right direction and still in front of the goals I have set myself; as can be seen from the attached images.

    End of Week 5 Results

    Today's Weight: 215.6 lbs
    Body Fat %: 20.9%

    Whilst the reduction in overall bodyweight appears to have slowed down I am still seeing changes in my body composition.






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    Thumbs up Fasted Cardio and Core Work

    The plan for today goes something like this:

    1: wake up early complete fasted cardio
    2: depending how work goes (never can tell) complete first weight session of the week later this afternoon/evening
    3: early to bed

    So far point 1 done and dusted! Got to admit I am little worried about the weight session as my wrist is still not 100% so I may have to dial back the weight I push or modify the workout accordingly; watch this space.

    Anyhoo this morning's cardio session looks a lot like this......

    Fasted Cardio Session

    Start: 06:15
    Finish: 07:30


    Cardio 1: 30 minutes elliptical trainer for 2.6 km

    Core Work:

    BB Good Mornings 50 reps
    Exercise Ball Crunches (FROM) 50 reps
    BB Side bends 50 reps
    BB Broom Twists 50 reps

    Cardio 2: 30 minutes elliptical trainer for 2.7 km

    There it is folks and now it's time for me to grab some well earned breakfast!
    Nec Aspera Terrent

  7. #7
    Just joined M&S donbeyer's Avatar
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    Default

    Added 8 pounds of lean body mass in 6 weeks? Can that be true?

  8. #8
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    Default

    Quote Originally Posted by donbeyer View Post
    Added 8 pounds of lean body mass in 6 weeks? Can that be true?
    Just as a side note you will notice that I don't use the phrase 'lean body mass' but rather body mass and body composition.

    Unless you are able to afford the expense of some of the more costly methods of calculating body fat vs lean body mass percentages vs bone density, such as water/air displacement, infra red/x-ray etc or indeed to be dissected like a cadaver you are then left with such methods that are 'less reliable' and more accurately measure body density rather than lean body mass and can be influenced by a number of factors.


    Factors affecting the results could include body water weight retention, last bowel movement/meal, individual bias (person doing the calliper measuring or indeed the person been measured) or even continuity in how the measurements are taken etc.

    Therefore what I I try to ensure is that I replicate the 'weigh in' scenario and factors on a weekly basis in order that, whilst the measurements are never going to be 100% accurate, I have consistency and therefore something to track and adjust my training/nutrition by.

    I write the numbers down, they are what they are, I use them as a guideline and not gospel; after all I suppose the true test of how one is progressing is whether or not you are happy with what you see when you take your shirt off!
    Nec Aspera Terrent

  9. #9
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    Default Mon 6th Feb: Nutritional Overview

    All in all I was okay with my diet however with reflection I would probably liked to have seen my intake a few hundred cals higher with a greater percentage of protein; but what's a guy to do?

    AMR: 2847
    Cals IN: 2103
    Cals +/-: - 744

    Protein: 138g / 25%
    Carbs: 260g / 48%
    Fat: 65g / 27%

    Breakfast

    2 X scrambled eggs with cherry tomatoes, scallions, spinach and chopped onions

    Snack 1

    Plain wrap with chicken breast slices, cucumbers, scallions, tomatoes and iceberg lettuce

    Snack 2

    Peanuts with banana, kiwi, plums and clementine fruit salad

    Snack 3

    Plain wrap with chicken breast slices, cucumbers, scallions, tomatoes and iceberg lettuce

    Dinner

    Roasted chicken leg w/o skin, mashed steamed potatoes and carrots with savoy cabbage

    Supper

    1 scoop whey protein with 300 ml of 1% milk
    Nec Aspera Terrent

  10. #10
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    Thumbs up Fasted Cardio Session

    Start: 06:00
    Finish: 07:15


    Cardio 1: 30 minutes elliptical trainer for 3.3 km

    Core Work:

    BB Thrusters 50 reps
    BB Good Mornings 50 reps
    Exercise Ball Crunches (FROM) 50 reps
    BB Side bends 50 reps
    BB Broom Twists 50 reps

    Cardio 2: 30 minutes elliptical trainer for 2.9 km
    Nec Aspera Terrent

  11. #11
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    Thumbs up Full Body Workout A

    I have got my first workout in after nearly a week and change rest. I've decided to switch up to a full body routine which, if all goes well, will see me moving some serious volume!

    I decided to check my ego at the door and start with weights that I believed I could lift for the planned sets/reps; I did this for two reasons:

    1: to gauge a starting benchmark
    2: to ensure that my wrist has recovered enough to lift the weight yet to come

    So without further messing around here are the scores on the doors...

    Workout: Full Body A
    Duration: 35 minutes
    Total Volume: 14,400 lbs

    Warm Up/Cool Down: Elliptical Trainer for 5 mins/5 mins for 0.6 km / 0.3 km. Not showing warm up exercises

    Standing Shoulder Press

    Set 1: 22 / 66 lbs
    Set 2: 17 / 68 lbs

    2nd set/18 rep I push/pressed so I stopped there

    BB Deadlift

    Set 1: 22 / 110 lbs
    Set 2: 22 / 110 lbs

    BB Bench Press

    Set 1: 22 / 79 lbs
    Set 2: 22 / 79 lbs

    ATG BB Squat

    Set 1: 22 / 79 lbs
    Set 2: 22 / 79 lbs

    The problems I have with the squat is that I don't posses a rack of any sort so therefore I'm limited; however by the time I got half way through the second set I started to feel like I could puke.... High rep ATG squats are BRUTAL!

    Over the next few weeks when I repeat a workout the objective will be to beat the previous sessions total volume; watch this space.
    Nec Aspera Terrent

  12. #12
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    Default 7th Feb: Nutrition - 8th Feb: Cardio

    7th February Nutritional Overview

    AMR: 3293
    Cals IN: 2713
    Cals +/-: - 580

    Protein: 194g / 28%
    Carbs: 376g / 55%
    Fat: 52g / 17%

    Breakfast

    1 x whole egg, 2 x egg whites scrambled with scallions, onions, cucumber and cherry tomatoes; seasoned with sea salt, pepper and turmeric

    AM Snack

    Plain wrap filled with sliced chicken breast and vine tomatoes

    Lunch

    This isn't my normal lunch so to speak; I had a Rotary meeting and it includes a lunch so I was careful with my portions

    1 x pork sausage, mashed potatoes with carrots, peas and onion gravy

    Pre-workout Snack

    Milk 1%, banana, Clementine and a plum

    Post-workout Snack

    Protein shake with milk, creatine and glutamine, plum and a banana

    Dinner

    Pork tenderloin, steamed Brussels sprouts, carrots, mashed potato and a multi-vit/mineral

    Supper

    Milk 1%, chicken leg meat sandwich

    just before bed Omega 3 supplement

    This evening I'm cooking bell peppers stuffed with steamed/mashed carrots and potato, an additional veg and not too sure which meat will be going with it......


    8th February Cardio Session

    Decided to leave the car at home today and cycle to work..... Bloody freezing!

    Road Cycling

    Overall Distance: 11.5 miles
    tried a different route than normal and put on additional mileage

    Duration: 01:03:18
    The trip to work took approx 32 minutes and as for the hills.... Well I suppose you could say it's all downhill; apart from the up hill bits!
    Nec Aspera Terrent

  13. #13
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    Thumbs up 8th February Nutritional Overview

    AMR: 3100
    Cals IN: 2631
    Cals +/-: - 469

    Protein: 184g / 28%
    Carbs: 326g / 49%
    Fat: 68g / 23%

    Breakfast

    Weeetabix, heated milk 1% and prunes

    AM Snack

    Banana, 2 x plums, clementine, milk 1%/whey protein

    Lunch

    Wrap with chicken meat, tomatoes, scallions, cucumber and iceberg lettuce

    Afternoon Snack

    Sandwich with chicken meat, tomatoes, scallions, cucumber and iceberg lettuce

    Afternoon Nibble

    Jumbo peanuts

    Dinner

    Steamed smoked haddock fillet with marrow fat peas, bell pepper stuffed with steamed mashed carrots and potatoes

    Supper

    Slice of toast with margarine and a drink of milk 1%

    just before bed Omega 3 supplement
    Nec Aspera Terrent

  14. #14
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    Thumbs up 9th Feb: Nutritional Overview and Workout

    I think today has been pretty successful on all fronts. I'm happy with the diet; happy with my workout and pretty much happy with life!

    So I don't think there's any point rambling on any more so let me get straight to the scores on the doors.....

    Today's Nutritional Overview

    AMR: 2804
    Cals IN: 2286
    Cals +/-: - 518

    Protein: 137g / 24%
    Carbs: 283g / 49%
    Fat: 72g / 27%

    Breakfast

    Weeetabix, heated milk 1% and prunes

    AM Snack

    Wrap with pork loin arista slices, cucumber, tomatoes, scallions, iceberg lettuce

    Lunch

    Wrap with pork loin arista slices, cucumber, tomatoes, scallions, iceberg lettuce

    Afternoon Snack

    Fruit salad consisting of banana, 2 x plums, 2 x kiwi and clementine

    Dinner

    4 x rashers rindless bacon, fried egg and chopped tomatoes in passata

    Post Workout

    Whey protein in 1% milk with creatine/glutamine, half a banana, half a plum and a kiwi

    Supper

    2 x egg whites and 1 whole egg scrambled with half an onion, 2 rashers of rindless bacon seasoned with pepper and turmeric - multi-vit/mineral and omega 3 supplement

    Workout

    Due to work I worked out pretty late tonight.

    Warm Up: 5 mins elliptical trainer for 0.6 km

    Weight Training

    Duration: 35 mins
    Workout: Full Body
    Total Volume: 16,412 lbs
    +/- Previous Workout: Plus 2,012 lbs
    Not showing/including warm up sets etc

    BB Standing Shoulder Press

    Set 1: 22 / 66 lbs
    Set 2: 20 / 66 lbs
    Last workout the second set was 17 / 68 lbs so I'm happy with this progression; hopefully I'll hit the 22 / 66 lbs on the second set as well next week

    Deadlift

    Set 1: 22 / 123 lbs
    Set 2: 22 / 123 lbs

    BB Bench Press

    Set 1: 22 / 88 lbs
    Set 2: 22 / 88 lbs

    BB ATG Squat

    Set 1: 22 / 99 lbs
    Set 2: 22 / 99 lbs

    Cool Down: 10 mins elliptical trainer for 0.8 km

    Well that's pretty much my week to date; I may get one more cardio session in before the week is out. Between now and Sunday my plan is to set my next weeks training goals based upon this weeks workouts.

    And now.... To bed!
    Nec Aspera Terrent

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    Default 10th Feb: Cardio Session

    I hadn't really planned a session for today but I finished up at a clients early; got home and thought 'Why not?' I couldn't think of any excuses as to 'Why not' so I did!

    Decided to shoot for 30 minutes on the elliptical but I got into the music on my Walkman and dusted off an extra 10; yay me!

    Elliptical XTrainer

    Duration: 40 minutes
    Distance: 4.7 km
    Cals Burnt: 387

    Now I'm going to grab myself a light snack before I prepare dinner and then I need to sit down and think about my goals for next week.
    Nec Aspera Terrent

  16. #16
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    Thumbs up 11 Feb Weigh In

    Not going to go into too much detail on yesterday's nutritional overview (thank the Lord I hear people cry!) but needless to say it was another good day that resulted in a calorie deficit of approx 600 cals below my AMR.

    Today's weigh in went better than I anticipated. To be honest I was expecting my weight/composition to be pretty static and in the same ball park as last week; however whilst I only saw a drop of 1 lb on the scales I saw a decent change in my body composition and body fat %.

    Body Weight: 214.5 lbs
    Body Fat: 20.2%

    Still on track with my body weight goal




    More than happy with how my body composition is shaping up


    So there we have it and all that is left for me to do is sit down and work out my goals for next week.
    Nec Aspera Terrent

  17. #17
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    Thumbs up Objectives for next week

    I decided earlier in the week to set myself some goals for next week based upon this weeks training results; split it into workouts and cardio goals.

    Workouts

    1: 3 X full body workouts
    2: Total volume to be greater than 49,236 lbs
    Last week I only did two full body workouts and moved a total volume of 30,812 lbs

    Cardio

    1: Minimum of 2 x fasted cardio sessions - 1 hour each
    2: Cycle to work no less than twice
    Or three fasted cardio sessions and cycle once to work
    3: Mon - Fri cover an overall distance greater than 36 km
    This is a combined distance of all cardio activities

    Diet

    1: Aim to have an average calorie deficit of minus 500 below my daily AMR
    Nec Aspera Terrent

  18. #18
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    Thumbs up 11th Feb: Additional Workout

    Seeing as I only got two weight sessions in last week I decided to throw an extra one in. Due to the fact that I am currently in a full body workout phase I wanted to keep with the curve but I wanted a bit of a change; so I mixed it up by doing a full body routine with isolation moves; opposed to the compound lifts I used in other sessions.

    Well a change is as good as a rest; is it not?

    Warm Up/Cool Down: 5 / 10 minutes elliptical for a total of 1.6 km

    Workout: Full body isolation moves

    Duration: 40 minutes
    Total Volume: 17,969 lbs

    DB Lat Raise

    Set 1: 15 / 35 lbs
    Set 2: 10 / 53 lbs
    Set 3: 10 / 53 lbs

    Straight Arm Cable Pulldown

    Set 1: 15 / 44 lbs
    Set 2: 10 / 66 lbs
    Set 3: 10 / 66 lbs

    Incline DB Flyes

    Set 1: 15 / 53 lbs
    Set 2: 8 / 79 lbs
    Set 3: 9 / 79 lbs

    DB Shrugs

    Set 1: 20 / 79 lbs
    Set 2: 16 / 97 lbs
    Set 3: 18 / 97 lbs

    Leg Extensions

    Set 1: 20 / 44 lbs
    Set 2: 15 / 66 lbs
    Set 3: 22 / 88 lbs

    Leg Curls

    Set 1: 15 / 44 lbs
    Set 2: 12 / 53 lbs
    Set 3: 12 / 53 lbs

    Standing Weighted Calf Raise

    Set 1: 25 / 22 lbs
    Set 2: 25 / 22 lbs
    Set 3: 25 / 22 lbs

    And now for lunch!
    Nec Aspera Terrent

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    Thumbs up Cardio Session

    Cycled to and from work today and whilst it was cold it was nowhere near as cold as it has been.

    Not sure what happened on the way to work this morning but I must have gone around 1 mile and my energy levels just took a nosedive! Anyhoo I cracked on and eventually I managed to drag (or cycle) my sorry @rse to work! Ah well just one of things I suppose.

    Road Cycling

    Distance: 15.76 km (20.24 km to go for weekly target)
    Duration: 57 minutes

    Time for me to get something to eat and then it will be time to hit the iron!
    Nec Aspera Terrent

  20. #20
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    Default First workout of the week

    I had planned to do today's workout yesterday afternoon/evening but things didn't pan out; we went food shopping instead (gotta eat!).

    Anyhoo I went into the session feeling tired and not firing an all cylinders but still decided to give it a go; got to admit it didn't work out all that bad.

    Workout: Full body
    Duration: 40 minutes
    Total Volume: 17,424 lbs
    31,812 lbs left for this week volume target
    +/- Previous Workout: + 1,012 lbs

    Standing Shoulder Press

    Set 1: 22 / 66 lbs
    Set 2: 22 / 66 lbs

    Round about set 2/rep 16 I had to start push pressing but at least I managed the full 22 reps

    BB Deadlift

    Set 1: 22 / 132 lbs
    Set 2: 22 / 132 lbs

    BB Bench Press

    Set 1: 22 / 97 lbs
    Set 2: 22 / 97 lbs

    BB ATG Squat

    Set 1: 22 / 101 lbs
    Set 2: 22 / 101 lbs

    I've got another 5 of these full body sessions planned and I'm thinking that going forward on the second set I'm going to increase the weight a tad.
    Nec Aspera Terrent

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    Thumbs up Wednesday Cardio

    I had intended to a fasted cardio this morning but I was shattered and slept in! To make up for it I have just completed a pretty heavy cardio session and, after I've had something to eat, I'll shortly be taking the mutt for a speed walk.

    Cardio: Elliptical XTrainer
    Duration: 61 minutes
    Distance: 7.5 km

    Actual km distance vs. Target km distance: 26.91 km / 36 km
    Nec Aspera Terrent

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    Thumbs up 15th Feb: Nutritional Overview

    So here I sit.... 03:47 on a Thursday morning and unable to sleep! Not sure what happened; I just sprung awake about 20 minutes ago and so I decided to get a head start on the day!

    I've just eaten a bowl of home-made turkey stew; made it up last night and it was delicious! The stock I made out of all the water I used when steaming my veggies earlier in the week; well waste not and want not that's my motto. Should get at least 8 meals out of it.

    Anyhoo I've not recorded my nutritional intake on here for a few days but seeing as I'm awake; time to kill and I'm enjoying a cup of tea (hey come on I am English) here's an overview of yesterday's calories......

    AMR: 3106
    Cal Intake: 2417
    Deficit: 689

    Breakfast

    2 x egg white, 1 x egg whole scrambled, half an onion and chopped mushrooms

    Snack 1

    Sliced beef and onion sandwich

    Snack 2

    Fruit salad consisting of 2 x banana, 2 x plums, 2 x clementine and 1 x kiwi
    Milk 1% with whey protein

    Snack 3

    Sliced beef and onion sandwich

    Snack 4 after cardio session

    Fried egg on toast with baked beans

    Dinner

    Pork tenderloin grilled with steamed mashed potatoes, carrots, savoy cabbage and marrow-fat peas

    Supper

    Low fat natural yoghurt with two chopped bananas
    Nec Aspera Terrent

  23. #23
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    Thumbs up 16 Feb Workout

    Today's workout only gets a thumbs up because I lifted more volume today than last Tuesday when I last did the workout. It maybe that I've been up awake since 01:30 or the fact I may need a chance to recoup a bit but I wasn't in the mood; my body was aching (and still is) aching in places I'm not used to aching and I'm feeling drained. I think I'll be taking my foot of the gas pedal for the remainder of the week; still aiming to hit/bust the targets I set myself at the start of the week.

    Workout: Full body
    Duration: 45 minutes
    Total Volume: 18,480 lbs
    +/- Previous Workout: + 1,056 lbs
    (Weekly) Actual Volume lbs vs. Target Volume lbs: 35,904 lbs / 49,236 lbs

    Standing Shoulder Press

    Set 1: 22 / 68 lbs
    Set 2: 22 / 68 lbs
    I was happier with the way these sets went; managed the full reps without push/pressing. Now there's an improvement

    BB Deadlift

    Set 1: 22 / 141 lbs
    Set 2: 22 / 141 lbs
    First set was ok but I started feeling fatigued half way through the second set

    BB Bench Press

    Set 1: 22 / 101 lbs
    Set 2: 22 / 101 lbs
    Around the second set/tenth rep my right wrist started playing up/feeling week; which is strange as it it was the left I injured at ice skating!

    BB ATG Squat

    Set 1: 22 / 110 lbs
    The last four or sets started to drain me even more
    Set 2: 22 / 110 lbs
    About a third through these I thought I was going to puke, legs were yelling at me and my head wanted to quit! Pushed on through and only had to rest/pause at the eighteenth and twentieth reps

    With regards to the targets I set myself they are standing as follows:

    Volume: 13,332 lbs to go
    KM: 9.09 km to go

    The volume goal I'll cover on Saturday when I do an eased back version of the full body workout. As for the km distance goal I intend to get two cardio sessions in between now and Sunday; that should pretty much have that one covered.

    Next week I'll be starting a more traditional three day split; still built upon the compound moves but incorporating a mixture of rep ranges. The reason for this is to give my a body a bit of a rest from the full body workouts; it would appear that I'm not as young as I like to think I am!

    There you have it folks. Until next time... Toodles!
    Nec Aspera Terrent

  24. #24
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    Default 16 Feb Nutrition

    Yesterday I was pretty bang on with my diet all day; until the last meal of the day. I just really fancied burger! Rather than rushing out to the nearest fast food factory outlet I cooked one of my own; all told around 321 cals for the meal BUT I still managed a deficit for the day.

    AMR: 2844
    Cal Intake: 2500
    Deficit: 344

    Carbs: 325g / 52%
    Protein: 187g / 30%
    Fat: 52g / 18%

    Breakfast
    woke up early and therefore I decided to try the turkey stew I had made the previous evening.... Yummy!

    Turkey stew with various casserole vegetables; stock made with water I'd saved from vegetables I'd steamed earlier in the week

    Second Breakfast (Yep going all Hobbit now!

    Weetabix, prunes and 1% milk

    Snack 1

    Wrap with chicken breast slices, cherry tomatoes, scallions, cucumber and iceberg lettuce

    Snack 2

    2 x banana, 2 x plums, 2 x clementines, 1 x kiwi and whey protein drink with 1% milk

    Snack 3

    Wrap with chicken breast slices, cherry tomatoes, scallions, cucumber and iceberg lettuce

    Dinner

    Turkey stew with various casserole vegetables

    Supper

    Beefburger, fried egg sandwich in toasted wholemeal bread
    What can I say I had a hankering for something not really on my 'good' list!
    Nec Aspera Terrent

  25. #25
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    Thumbs up Today's Cardio

    Now that cardio session is out of the way I feel a lot better! By the time I've completed tomorrow's workout I'll have shot past my cardio km target for this week!

    Cardio: Elliptical XTrainer
    Duration: 60 minutes
    Distance: 7.2 km

    Actual km distance vs. Target km distance: 35.51 km / 36 km
    Nec Aspera Terrent

 

 

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