It's been a wonderful 10 days of eating, drinking and partying. Still in recovery mode but think a good strength session tomorrow will have me back in order. I plan to start bulking pretty soon, maybe 2-3 weeks. In mean time I'm just going to work on eating well and detoxing and hopefully get back down to the 72kg I was when leaving (ate and drank everything in sight on hols).
With regard plans for rest of year bulking will probably be 3-4 days a week with another day of conditioning. I also want to start some form of combat sport so that will take up another day or two. It's always been something I wanted to do but have adamant I will now after having been robbed at knifepoint on holidays and promising myself something good would come of it, i.e. learn some form of self-defence. Looking forward to a new routine.
Been a bad few months of training and diet due to having too much free time and far too much drinking. Back in a good routine with a new job now so it's time to get thet diet back on track and return to the gym. I'm going to start kickboxing this week and rest of training will be usual strength and conditioning workouts. Hoping to avoid drink for the next 5 weeks too so should see some good results with fat loss.
Plan is to do 2 sessions Mon-Thurs and probably 1 Fri and Sat. Mix of conditioning and strength. Workouts in the morning will usually be short, probably just ARMAP burpees - just like waking the body up fully before work. Going to log diet as well for first 10 days or so to keep me on track.
Oats, protein powder, avacado, blueberries, glutamine & wheatgrass shake
4 eggs with small portions of tomatoes, chicken, celery, onion, mushrooms & pepper
2 large steaks with brocolli, mushrooms & onions ... far too much red meat, meant to store half but couldn't resist! Need to up the fats
Leg Extension: 82kg * 10 * 3
Leg Curl: 68
Pull ups: 6, 9, 6, 6, 10 (max)
Shoulder Press: 40kg * 10, 10, 8
Lateral raises: 6kg * 10 * 3
Front raises: 6kg * 10 * 3
EZ +10kg * 10 * 3: don't know name of this one; bar starts at waist level and pull up to chin with elbows facing out. Calling it shoulder extension for my reference.
Diet:
Protein powder, avacado, blueberries, glutamine & wheatgrass shake
4 eggs with small portions of tomatoes, chicken, celery, onion, mushrooms & pepper
Sardines with heap of veg
1.5 chicken fillets
Stewed beef, celery, onion & leek Looks like a lot of food, and it is, but I don't count calories when cutting. Just make sure it's all clean (bar protein powder) and fat loss usually takes care of itself.
Going to weigh in on Monday to check 2 week progress. Hopefully that will be motivation to stay committed over weekend.
Had a shocking weekend, out Fri, Sat & Sun including 2 all day sessions and just ate terribly throughout and also on Mon and Tues when I was still recovering. Added to that no exercise done since Friday.
Back to square 1 today. I really need to go off the drink for an extended break. It takes it out of me no end and leaves me a miserable and unmotivated wreck for a few days after. Also, I'm a bit of a binge drinker and cave in very easily to roll overs (evidently!!). Was planning a trip away for Halloween but I'm going to try sell ticket for that and stay off it until Nov 14th (going to Irish game in Glasgow).
Not far off a year since I updated this. I lost a lot of motivation for training in that time and other things cropped up that took my focus but I managed to get 1 or 2 sessions in a week so although I've lost a lot of fitness and strength it could be worse. I decided I needed to get back into it after a fun-packed summer so I signed up to the Curanne Challenge (31km cycle; 6.5km run) which isn't a massive ask to anyone in decent shape but it's the exact target I need to get me moving consistently over the next 15 weeks. I'll log my training over the 15 weeks which will mix HIT, weights and running and cycling sessions. Also, hoping to give up the cigarettes in tandem so will monitor that here too.
First session today. 05/08:
Cigarettes smoked: 0
5 rounds for time:
20kg C&J x 10
10kg goblet squat x 10
20kg bicep curls x 10
20kg vertical shoulder raises x 10
8 x pull ups
10 x dips
80cm box jumps x 10 Time: ~19 mins
Cigarette count: ~20. Went out Friday night and caved.
10/08:
6 sets of:
20kg C&J x 10
12kg goblet squat x 10
20kg bicep curls x 10
20kg vertical shoulder raises x 10
8 x pull ups
12 x 1 leg push ups
80cm box jumps x 10
Cigarette count: 80. Went out drinking again on Sat & Sun. Had some yesterday too so back to square one today.
Well, that was a bad 2 weeks. Summer in Ireland is just not a good time to do anything but work, eat and drink really. Anyway I signed up for two 10km runs and two duathlons (all in late Sep/October) so I need to get the finger out now or I won't be able for them. Back to no nicotine tomorrow again - if I fail again it's e-cig time.
4 sets of:
20kg C&J x 10
16kg goblet squat x 10
20kg bicep curls x 10
20kg vertical shoulder raises x 10
8 x pull ups
10 x dips
80cm box jumps x 10
16kg KB swings x 10
Thanks. I'm not so sure I agree though. On the right track anyway to get back to where I was around a year ago in terms of strength/fitness/weight.
To be honest it's the consistency I'm lacking. I don't mind that strength/fitness aren't as sharp as at peak but it's the consistency I miss the most (getting 5+ sessions in a week & enjoying them and the general well being that goes with that). I have enjoyed every session I've done since starting back a few weeks ago but I'm only averaging 2-3/week. Better than previous months though and summer is summer I suppose.
7.5km run. Didn't time it but think it was around 45-50 mins. Stopped 2 or 3 times to walk a bit. Have a 10km next weekend and one Oct 3rd so will prob just aim to complete the Oct 3rd one to be honest.
Signed up to a white collar event in 8 weeks. First training was tonight. Really looking forward to it. Will shift my training in direction of HIT with some small bits of strength work. Not a major shift. Any advice from anyone who did one before or who boxes would be greatly appreciated re training.
08/09:
45 min boxing training; sit ups, push ups, jogging, monkey bars, air punches, small bit of pad work
Set up 725cm and 800cm box jumps beside each other:
10 x 725cm, 30 push ups, 10 x 800cm, 30 sit ups, 45s rest,
10 x 725cm, 20 push ups, 10 x 800cm, 20 sit ups, 45s rest,
10 x 725cm, 10 push ups, 10 x 800cm, 10 sit ups.
10 pull ups s/set with 10 x 800cm box jumps x 3
3min run with 90s rest:
800m
772m
788m
Did that workout during lunch and body took a long time to cool down. Not sure what the length of rounds will be in white collar, probably more like 3 x 2 mins. Whatever it is I'll be conditioning my body heavily toward it.
Body training going well it looks, how's the mind?
Never better, thanks for asking. A lot of ups and downs over the last 2 years since I took the initial steps. The majority has been ups though. Now I'm in a steady place and have a good understanding and control over everything. The best part is I'm finally enjoying the normal aspects of life that I always craved but didn't think would ever be a possibility for me like dating.
Last 3 months have undoubtedly been the best of my life, as the previous 3 would've been and so on. The weird thing is I find it quite easy to forget the person I was for so long, it's like I have become a completely different person now. But I can only be thankful for that.
45 min boxing training; sit ups, push ups, jogging, monkey bars, shadow boxing, skipping
Much harder than the last session. The fight is 3 x 2min rounds so primary focus will be on conditioning body for that. Weighed in at 75kg. They're going to weigh us weekly. Aiming to fight around 70kg.
That's a coincidence, I'm fighting on October 30th too. Also at 70kg,
although I'm currently 77 or 78kg at a guess
Sweet. I'm sure I'll get some good insight from your log. The stretching in particular is something I need to get going. Lower back was in bits earlier today and there weren't weights involved in yesterday's training.
Absolutely delighted with the time. Didn't train specifically for it but the other forms of training definitely helped massively. Was a really nice route with less than 1km incline but still that surpassed any expectation (told myself I'd be happy with 50-55). Had forgotten the buzz of taking part in a race. Have a duathlon in 2 weeks that I was going to avoid as I haven't cycled in around a year but might take part on the back of that.
On the downside I bought a pack of cigs yesterday after 10 days off them so need to get on top of that. Personally I think I find it a lot easier to quit the healthier I am so next few weeks should hopefully prove that.
20kg C&J x 10
12kg goblet squat x 10
20kg bicep curls x 10
20kg vertical shoulder raises x 10
8 x pull ups
10 x push ups
80cm box jumps x 10
12kg KB swings x 10
45 min boxing training: jogging, bag work, skipping, stretching.
Weigh in: 73.6kg. Very happy with that (1.5kg loss). Ate very clean 6 days and had a few pints Sat. Will probably be out twice this weekend so will aim to keep food intake clean and keep weight around the same for next week.
1 hour boxing: mainly sparring with members of the club helping us out. They were hitting around 33% their max I'd say but still some nice shocks to the system. Will be availing of their generosity over the next few Saturdays as it was much better training than everything else. The fitness required for a 2 min round is incredible; was absolutely in bits but it's great practice moving, keeping guard and flying our jabs.
Had a really poor few days diet and non-training on the back of going out Sat night. One of those situations where you eat one bit of junk food, think fuck it and end up eating a wheelbarrow full. It's something I often do when cutting as body just craves a pig out at some point but I'll have to be stronger on that front as I actually felt terrible yesterday from all the sugar.
23/09:
Fast runs:
90 secs run @ 9 mph; 30 secs run @ 12 mph; 1 min rest
90 secs run @ 10 mph; 30 secs run @ 12 mph; 1 min rest
90 secs run @ 11 mph; 30 secs run @ 12 mph; 1 min rest
90 secs run @ 10 mph; 30 secs run @ 12 mph; 1 min rest
90 secs run @ 9 mph; 30 secs run @ 12 mph
90 secs run @ 12 mph; 1 min rest; 60 secs run @ 12 mph
45 secs run @ 8 mph 15% incline
1 min run @ 8 mph 5% incline
1 min run @ 12 mph, 1 min rest, 1 min run @ 12 mph
Trying to condition the body for the 2 min excursions. Wasn't really comparable with the 2 min sparring rounds though. Think the incline ones are the closest so will incorporate them more or 2 mins sprint @ 12mph.
45 min boxing: mainly sparring, body punches only. Was intense. The lads weren't holding back at all and I found it hard to keep my guard. I think I'm fitter than most of them but less skillfull so will work on using that to my advantage by moving a lot more.
17/09:Weigh in: 73.6kg. Very happy with that (1.5kg loss).
Weighed in at 74.4kg which is disappointing but to be expected. 5 weeks to go so need to keep drinking and pig outs to a minimum. Going to give it my all for the remainder.
Weighed in at 74.4kg which is disappointing but to be expected. 5 weeks to go so need to keep drinking and pig outs to a minimum. Going to give it my all for the remainder.
Do you weigh-in on the night or night before?
I'm 77kg atm, fighting at 70kg
Do you weigh-in on the night or night before?
I'm 77kg atm, fighting at 70kg
No idea tbh. They haven't mentioned it yet but from people who have done it before I think they pair you off a week before by skill mainly and weight secondary. Just focusing on getting into best possible shape as a personal goal.
20kg C&J x 10
12kg goblet squat x 10
20kg bicep curls x 10
12kg 1 handed KB swings x 10
20kg vertical shoulder raises x 10
8 x pull ups
10 x push ups
80cm box jumps x 10
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