4 years and counting...

[Mellor]

So I decided I'll give this fitness log a shot. For the next 9 weeks n I'll see from there. Why 9 weeks? No reason at all, it's just a decent length of time, and takes me right up to the end of October.

For the last year or so, i've started eating well and going to the gym regularly. That said, I'm not in great shape ATM but a lot better than I was a few years ago. I still have plenty of weight on the midsection I'd like to shift.*

Because I've no singular event or target, I've decided to set a goal in a number of areas, basically my weight, various weight excercises and cardio excercise times. My current list of targets is below, if anyone thinks of any others I'll add them in. I chose the weights for each just from bodyweight x1, x1.25 and x1.5. As i'm currently closer with deadlift and squat, I'm aiming for a full set of 8 reps. The targets for the weights aren't paticularly high, but I'm still pretty new to weight training and being on a calorie deficit won't make gains easy.

Get my weight down to 76kg (12 stone)

Run 4k in 18 mins
Row 3k in 12mins

Deadlift - 120kg for 8 reps
Squat - 100kg for 8 reps
Bench press - 80kg for 3 reps

Some I'll hit easier or earlier than others, bodyweight will be the hardest and I'll need the full 9 weeks to make it.
Last I checked (2 days ago) I was 81.5kg. *

[Wreck]

Best of luck man. If you want a little advice I think having a definite goal like a race to work towards is great for keeping up you dedicated when the motivation slips.

Just out of interest, what are your starting stats - current weight, how much are you currently lifting and how fast are you running and rowing those distances?

[Bless You]

How tall are you Mellor?

[Mellor]

Currently 81.5 or so, 5'10" (just)
I can deadlift 100kg, squat 90kg and bench 65kg all for 8 reps

Run 4km in 19.30 or so
And row 3k in 13mins.

I know I look pretty close on row and run, but I'm not starting from scratch. I've running/rowing fairly flat out for a while now.
I expect to hit some goals early, and I'll hopefully stick in new goals for week 9.

[Mellor]

So tonight is cardio.
Normally, I run4k/cycle15min/row3k, but i'm going to do that triathalon every second cardio session and something else tonight. HIIT and some sort of metcon maybe.

I'll prob not drink tonight, the drinking 3 days straight at the weekend is defo my biggest downfall

[Mellor]

Originally Posted by Mellor

So tonight is cardio.

ugh, nearly got sick in the gym,

warm up - 1500m on treadmill
Stretch
MetCon - 1 min skipping, 1 min kettlebell swings, 1 minute wall balls, rest and repeat 4 times
Row - 500m, 2 min rest, x4 (Pretty happy here, all my times were sub 2 mins)
Hiit Bike - 15 mnis total,

Crawl home curl up for about an hour...........


Heading to gym again now, squat and deadlift day, some overhead press in there too. I'm going to try 110kg on the DL

[Mellor]

Was in the gym Saturday, was pretty tired, but managed 3 reps of 100kg squat and 110kg deadlift at the end of normal sets,

chest and back tomorrow

[TomD]

Originally Posted by Mellor

run4k/cycle15min/row3k

me likey

Originally Posted by Mellor

Row - 500m, 2 min rest, x4 (Pretty happy here, all my times were sub 2 mins)

Well done! 3k in 12 will be a doddle

[Jackyback]

Good stuff Mellor.

[Mellor]

Thanks lads.
Tuesday night is always a bit mad in the gym so i'll try to get up early today.
Chest and Back, no spotter so i'll do dumbells for chest.

Prob basic enough workout.
flat bench
Incline bench
Chest flys
Inverted rows
Bent over rows
Shrugs
Hip Extensions

Sometimes throw in cable work, tricep push-down etc if I have time or energy at the end.

[Mellor]

Off work today, so toying with the idea of getting in two gym sessions ahead of the weekend. I'm going skiing so i'll miss sat, sun, and maybe monday.

If I do it'll be cardio followed by weights, i'll probably keep both slighter lower volume than normal. Weights will be legs and shoulders, might have to keep leg volume down.

Diet for the day, planned anyway.
BF
4 eggs, scrambled, with mushrooms mixed in.

Gym (Cardio)

Lunch
Tuna & beans and soup

Whey shake

Gym
Whey shake afterwards if I go

Dinner
Kangaroo sausages (yup), with cauliflower and broccolli and gravy

Snack
Prob a yogurt and some 70% chocolate

[Mellor]

A bit sore today, but yesterday was pretty great results wise. Some PBs in a few areas, (in bold)
Went for two sessions, one early one late. tones it back slightly on each.

Cardio
Warm-up - 12 minutes easy pace on bike
Stretch
Treadmill - 4k in 19.00,
Rest (needed a few mins )
Row - 2k in 8.10

fell into the changing room, barely walking

Delighted with both times, taking 25 seconds off my 4k and being able to follow up with a solid enough 2k time. I reckon I'll up the general pace of the 4k and start the sprint earlier and earlier and will eventually make 18mins.
As for the row, i'll just stretch the distance trying to maintain 2min/500m pace.


Session 2 - Weights Legs and shoulders
Left out deadlifts, as the legs are getting enough with cardio.

Squat - 60kg,80kg,90kg,90kg all by 8 reps
Overhead press - 40kgx8x2, 42.5x8, 42.5x6
Front squat - 40kgx5, 40kgx8, 45kgx8 (I can't get the bar comfortable on this one, any tips)
Upright row - 27.5kg x12 x4
DB Shoulder press - 17.5kgx12x2, 17.5x10, 15kgx10 (aiming for 4 sets of 4 @ 17.5 soon)
Front rasies - 15kgx12x4
Calf raises - 30kgx12x4


gonna try fit in a chest and back session tonight, then cardio tomorrow.
Will miss 2 or 3 days then, but maybe skiing will count for a bit of a workout

[Lurker23]

Originally Posted by Mellor

Front squat - 40kgx5, 40kgx8, 45kgx8 (I can't get the bar comfortable on this one, any tips)

Are you using a clean grip or an arms crossed grip? I use the clean grip. It's hard to get used to in the beginning. Try to keep your elbows up as much as possible. Also, you must open your hands when using this grip.

Basically, make your chest as big as possible, open your grip to allow your elbows to come up, bring your elbows up and let the bar rest on the meaty part of your shoulders. In the end, you should only have about 2-3 fingers on each hand resting underneath the bar - kinda like as an extension of your shoulders. The weight should be on your shoulders and the fingers are used just to balance the bar if that makes sense.

[Mellor]

I started with a crossed arms grip, and could get it comfortable. the bar was really digging into my shoulders.

so i changed to a clean grip, but I'm not doing it right, I'm basically supporting the bar on my hands as if I was going to press it overhead, but squat instead.
Any videos or pic that might help me correct this. My front squat is bascially half my back squat, so a far bit out of proportion.



Gonna try get a quicking chest and back session in today. then have to dash to an interview, then I have to make a bus at 6pm to go skiing. The weekend will pretty much ruin any sensible diet, but i'm slightly ahead of target on the weight. But obviously the first few weeks are the easiest.

[Lurker23]

Something like this

There's a good article and vid on it over at Stronglifts. Apologies if you've read it before.

[Mellor]

thanks for them, haven't seen them, tend to use SS over SL, no reason why.


Back from skiing, body is a bit sore, very bruised, and my thumb is sprained, so that's gonna mess up anything with heavy weights, maybe a drop weight up reps week is an option

[Mellor]

Took last night off, just to give the thumb and legs a day extra to recover.

Still a bit sore now. Not quite sure if it will affect chest and back tonight, might have to watch my grip on bench and flys. It's probably a good day to drop weights to work up, or even some press-up sets.

Rows should be ok with the weight on my fingers.
Hada chicken roll for BF, not great, and some beef for lunch. Meat and veg dinner, yogurt and two shakes over the day for snacks.

Wanna hit 70 for 8 reps soon on bench

[Mellor]

The hand was fine, none of the excercises we putting weight on the joint.

Bench press
40kg x 15
50kg x 10
60kg x 8
70kg x 5..........I'll get this to 8 reps soon I hopem, then 75/80kg gets added

The rest was standard, Inverted rows, BORs, cable fly, lat pull downs, pull up.
i missed a few days so didn't do all out, tonight is legs and shoulders, will put a lot in.

Weight was dropping slightly, pretty much on target. Then I was way up yesterday.
The weekend was excessive, but I was shocked to have added a few kilos, however, once I... em, clear the system ,I hope to be back on track.

80kg on sunday 12th has me on target

[Jackyback]

Originally Posted by Mellor

The hand was fine, none of the excercises we putting weight on the joint.

Bench press
40kg x 15
50kg x 10
60kg x 8
70kg x 5..........I'll get this to 8 reps soon I hopem, then 75/80kg gets added

The rest was standard, Inverted rows, BORs, cable fly, lat pull downs, pull up.
i missed a few days so didn't do all out, tonight is legs and shoulders, will put a lot in.

Weight was dropping slightly, pretty much on target. Then I was way up yesterday.
The weekend was excessive, but I was shocked to have added a few kilos, however, once I... em, clear the system ,I hope to be back on track.

80kg on sunday 12th has me on target

Any particular reason why you up your weight on the becnh by 10kg at a time rather than 5kg?

[Mellor]

I'd normally go by 5kgs, say 60, 60, 65, 70 and the reps would all be the same, 8 for each, fail on 70 about 5 reps
but it's good to change it up, so the idea is to use bigger 10kg jumps for a while, but push the reps out for the lighter weights,
I trying to get to reps at 16, 12, 10, 8, so the weight jumps might become more random,