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Boards => Journals => Topic started by: tony_bonner on December 10, 2012, 11:08:29 AM



Title: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 10, 2012, 11:08:29 AM
Right,
I 've had enough of mediocrity and being a porker. This is a new journal detailing my progression (I hate using the words 'road' or journey') towards the Mike Williams Classic in October - yes I'm going go get the spangly pants on and compete.

I've had more false starts than Usain Bolt, but I feel that I have got everything in place now.

So starting point is 115 kg (18st 1lb  :o ) and the Plan is to lose 2 lb per week which should see me at contest weight (85kg?) by the end of August. Mid term goal is to be under 93 kg by the middle of May (GBPF Lancs and Cheshire). I'll put some pics up later on  - the ones that I used at the start of the transformation comp since I look about the same now - and at 7 week intervals since that will be a milestone event (a stone off).

The Plan is to keep training using compound exercises (squat, bench and deadlift) with a couple of accessory sessions. I only have lunchtimes and a couple of early mornings to train, so should be interesting.

Diet:
56g carbs (training days)
32g carbs (non training days)
304g protein
26g fats
1662 kcals (training days)
1556 kcals (non training days)


Minimal cardio except for the odd barbell complex here and there if things are stalling a bit. Going to try and detail as much as I can - good and bad - much like Tony Barnes did. Hope you good folk find this interesting and hope to see some of you at the MWC.


[attachment deleted by admin]


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 10, 2012, 11:13:59 AM
Good luck Tony. Will watch with interest and give encouragement when needed. Long road ahead but plenty of time sir. I will make one initial observation and that is that the calories seem awfully low and I am not sure it is the best approach. I am not one for science but I would think that will not be close enough for a man of your size and if anything will put the body into shut down. Could cause the body to hold on to the fat rather than take it off. Would probably lead to muscle loss

With a target of 2lb per week you only need a slight surplus. If 85kg is your expected stage weight, that suggests you are large framed with a mountain of muscle. I am a sub 70kg competitor and I go that low at the tight end of prep and am currently on 2000 cals. I would think 2,500 of clean sources, consistently, would see you drop on target.

I always think that we should start high and cut when we hit walls. You are starting so low that there is no where else to go if things stall.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 10, 2012, 11:21:39 AM
I see what you are saying Toby, but much like the other Tony I feel like I need to go that low to get rid of the fat. It's been there for over 40 years now. It's going to take something definitive to shift it. The numbers back me up.

TDEE is just under 2600 kcals (2577) that's using katch-Mcardle to work out BMR. A 2 lb per week loss equates to a net loss of 1030 kcal per day which is 1547 kcal factoring in the small amount of training per day - I think it is about right. We shall wait and see though


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 10, 2012, 11:29:30 AM
I can see what you have done and how you have worked it out. Personally, I would start higher and see what happens, especially as it will fall off easily at first. You will hit 2lb per week with little effort to be honest and then adjust down when you hit a wall

However, I know how annoying it is to have a plan all worked out and some dick pop along and shoot it! lol  ;D so I am just giving an idle food for thought.

Gonna be great to follow though. I hope you pull it off. I will be at the MWC filming NMTV (or competing if still needing to qualify for the finals!!!!) and will whoop and cheer


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 10, 2012, 11:40:16 AM
Ha ha... thanks for the support Toby ;D. The Plan is a starting point and isn't set in stone. If I feel I am losing muscle/strength or looking like a marathon runner I will adjust it, but knowing myself as I do, it seems a sensible starting point.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 10, 2012, 11:44:43 AM
Not a good weekend. Too much beer/wine and mince pies consumed, as well as cheese and crackers, a cream tea, 2 roast dinners, nuts (too many) and a giant size bag of nachos. Oops  ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 10, 2012, 01:57:12 PM
10/12/12

Good start to Day 1. Feeling motivated today :).

will log today's food tomorrow, but training today

Deadlift
60 x 5
100 x 5
140 x 3
167.5 x 5 x 5
on my rest periods during the working sets I squeezed in the following

tricep pushdown
3 x 10 at 30kg

seated machine press
3 x 10 at 75 kg

all done in about 20 mins....


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: daddy1 on December 10, 2012, 07:26:19 PM
Best of luck tony. Will be a interesting journal to follow.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 10:13:56 AM
Is this for real ????

What do you mean, "is this for real?". There are a number of metaphorical and metaphysical answers to that question, not to mention the sociorelgious aspect. So please explain


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 10:18:18 AM
Best of luck tony. Will be a interesting journal to follow.

Cheers for that..don't be surprised if it peters out around march though.... ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 10:25:00 AM
Is this for real ????

Or I could have said. "F*** of you tosser". Which would you have preferred?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 10:31:11 AM
Is this for real ????

You've really pissed me off royally you arsehole. And I don't get pissed off easily


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 10:45:34 AM
Anyway, spamming idiot trolls not withstanding, here is my food from yesterday

6.30 50g whey

9.00 90g salmon
       75g chicken (cooked weight)
       100g broccoli

11.00 150g chicken (cooked weight)
        100g broccoli


12.30 (PWO) 50g whey
                  25g maltodextrin

13.00 As 11.00

18.00 200g stir fry chicken with bean spruts and water chestnusts
20.00 50g whey

1662 cals
56g carbs
304g protein
26g fat

I'll not bother with putting most food down from no on as only the evening meal will change


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 11, 2012, 10:52:33 AM
Is PWO a pre or post workout Tony? I like to get a carb in before training too myself. The whey and dextrose is what I have pre and post. Looks nice and tight mate. Be interesting to see how the energy level gets on as fats and carbs are both low.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 10:59:22 AM
PWO is post workout Toby. Just a bit of carbs to try to replace the muscle glycogen without spilling over into the liver.

Hopefully energy levels won't be too much of a problem. I do very little activity throughout the day as I work on a PC all day (which brings its own set of problems, but energy expenditure isn't one of them!) and training isn't particularly voluminous.

lack of sleep from having a 2 year old girl is more likely to be a problem!!

If I really am lacking in energy then I'll up the fats a bit I think, probably with some brazil nuts


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 11:05:37 AM
Toby, I don't think we could have a greater difference of idea on fat loss, lol,  but lets hope they both work out!  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 11, 2012, 11:14:59 AM
lol I am not miles and miles away. My fat grammage is identical and I will be on the same calorie count in the new year but will be 80 less pro and 80 more cho and that will be changing slightly as we move through prep.

Fascinating to read the different ways we all go for the same end objective though. I feel your pain with the sat on arse all day situation. My training is my only real energy expenditure.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 02:13:31 PM
11/12/12

SLDL
60 x 5
102.5 x 5
120 x 5
135 x 8
Not a shed load of weight, but technique was picture perfect

Barbell rows
60 x 5
70 x 5
80 x 9
(see above)


in food news - only been off the carbs 36 h and craving rice cakes already!!!! I know it is my blood glucose stabilising but it does mess with your head a bit!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Nic on December 11, 2012, 02:19:09 PM
Is this for real ????

No. It's a figment of your imagination. Do you often dream about the NMR forum?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 02:49:50 PM
Thanks for popping in Nic - makes a nice change from Toby 'face like the back of a bus' Hines ;)

Luv ya really Tobes x


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 11, 2012, 02:58:03 PM
I will have you know that I shaved this morning and am looking very handsome  ;D

I recall you like the in and out, quick workout with mainly compounds. Will you stick to that? Reminds me of the training of Mr Barnes in a way. I would look and think, "where is the rest" but it worked. Proof in the eating


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 03:03:40 PM
Yep, will still be concentrating on that for 2 reasons

1) I'm concentrating on getting my powerlifts up for a stealth asssault on Masters powerlifting.

2) I only have 20-30 mins tops at lunchtimes to get the training done (with a couple of early morning sessions of about the same on Weds and Fri), so probably 3h in total per week and I think compounds are the best way to do this. I do my 'bodybuilding' sessions in a fast, high intensity style, so I am usually done after 3 or 4 sets e.g on Friday I will be doing delts and biceps. 9-12 sets in 15-20 mins but I will definately be done after them


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: daddy1 on December 11, 2012, 03:17:13 PM
Will be interesting how the two different types of diet and training (yours and tobys) pan out.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 03:21:04 PM
and I don't like training. Yes 3 reasons why I do it this way.

I'm not actually that keen on training. By nature I'm a lazy arse and if I could do without training I would, but I can't, so I do as little as possible  ;)

http://www.youtube.com/watch?v=Tym0MObFpTI (http://www.youtube.com/watch?v=Tym0MObFpTI)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 11, 2012, 03:25:23 PM
Will be interesting how the two different types of diet and training (yours and tobys) pan out.

To be honest, my lifestyle doesn't suit any other style of training. I'd much rather spent time with my family than train, so I am fortunate enough to have a gym close by so that I can train in my lunch break rather than eat into family time after work or at the weekends


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: daddy1 on December 11, 2012, 03:38:21 PM
To be honest mate that is a very admirable ethos. short and intense during yur lunch break gets it done for you. Then that special family time which is precious  :)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: SCOTTGALTON on December 11, 2012, 05:22:06 PM
all the best for this dude. It will be a long road but so worth it


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: felix on December 11, 2012, 06:55:40 PM
Good luck with your diet and preps Tony you done a great job with your body transformation I am sure come the MWC you will be in great shape.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 12, 2012, 09:09:44 AM
Cheers Scott and Felix. October does seem a heck of a long way away, but I'm pretty sure it will come round as quick as anythng.



Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 12, 2012, 09:11:29 AM
In other news, I should have benched this morning, but preferred to stay in bed rather than get up at 5.30. Got to work early so I can bench tonight  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 12, 2012, 01:55:20 PM
12/12/12/
Squats
60 x 2 x 5
100 x 5
140 x 3
152.5 x 5 x 5

A few of these were a little tentative which made them too ‘backy’ – must have more confidence!!

Supersetted with

Bench
80 x 5
100 x 3
112.5 x 5 x 2 (all paused and all nice and snappy) - no need to bench tonight ;D

Front squat
77.5 x 5
90 x 5
102.5 x 1 (should have been 7 or 8 )

Nothing left in my legs at all after the back squats. Could be carb reduction, or just could have been knackered. Will find out on Monday when I squat lighter doubles

All done in 30 mins


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: daddy1 on December 12, 2012, 07:31:40 PM
Nice strong session tony. Did you train at lunch time?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 13, 2012, 10:06:09 AM
Cheers, yeah lunchtime training as per usual. not quite strong yet though. Another 60 or 70 kilos to go on the squat yet!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 13, 2012, 01:07:15 PM
So I did this morning what I advised Toby not to do and had a cheeky weight in. 3 lb loss! Result! I know that this is mostly water/glycogen, but it keeps me motivated for the rest of the week now. Onward to the official weigh in on Monday!!

I don't know what my state of mind would have been had I maintained or put on some weight though!!

Just cheated a bit with a sneaky biscuit. :(  Will cut out the maltodextrin from my PWO to compensate


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 13, 2012, 01:08:48 PM
Also, no training this lunchtime as have some tight deadlines to meet this afternoon. Will train tonight instead


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 13, 2012, 02:07:55 PM
Couldn't resist the cheeky check!

Love the biscuit treat/maltodextrin cut

Keep that behaviour up and you will win journal of the year in 2013  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: daddy1 on December 13, 2012, 07:17:20 PM
To add 60kg or 70 kg to some already impressive squating would be awesome tony. hey 3 pound is good and in the right direction and keeps you driving forward so thst is all good.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: funnkymonkey on December 13, 2012, 08:02:36 PM
Is this for real ????
Sorry not meant to offend, just said it as I thought, read all posts on the 10th and wrongly thought that there was something a bit weird with the goals and dietry dedication early on in the posts. I apologise. Good luck !
Thinking of competing at some point myself, I can see now how my post may have added a touch of negativity.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 14, 2012, 08:38:03 AM
No problem, took it a little badly. Just out of interst, what do you find weird about the goals and dietary dedication??


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 14, 2012, 08:38:40 AM
13/12/12
Deadlift
60 x 5
100 x 5
130 x 5
160 x 5 x 5

CGBP
80 x 5
90 x 5
102.5 x 11

Cable side raise
10 x 3 x 10

cable rear raise
10 x 3 x 10

Cable bar curl
40 x 3 x 10

Training was at 4pm today, not the usual 12. Much prefer training at this time, just don't get the opportunity


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 14, 2012, 08:47:12 AM
In dietary news. I had a massive chocolate and crisp binge last night - just because they were there. At least a couple thousand calories worth. I thought I had got rid of this behaviour a few years ago, so hopefully this is a blip. Going to do a quick 'lifestyle check' to see if things like work, relationship (probably not) and Christmas stress have caused me to binge.

The positive thing is I have put it on here - previously I woyld have covered it up!! ::)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 14, 2012, 10:09:36 AM
Been there, so many times mate. Chocolate binging of a couple thou is my problem, happened many times but currently totally under control. Its always around the corner though.

Worse is binge and purge  :-[


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 14, 2012, 11:13:33 AM
Yeah, just like a little demon on your shoulder saying "it's not going to hurt. Just eat it. You know you want to". Most times the angel shouts over him, but sometimes not LOL.  ;)

I'm not the sort of person who's appetite disappears when I'm stressed. I turn to junk food.

I've never purged thank goodness. Food costs too much to waste LOL  :P


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 14, 2012, 11:19:40 AM
purging can be many ways, some not as drastic as throwing up and I found this out some months ago and it horrified me.

Purging can include fasting in the aftermath and excessive exercise to overcome.

I had done that, many many times (smash down chocolate then skip meals the next day and double cardio) and was shocked that it meant I was bordering bulimia. Not happened even once for me since!

Anyway, not something for you to think about, just a chit chatty thought and observation


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 14, 2012, 12:17:42 PM
LMFAO ;D ;D ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: funnkymonkey on December 14, 2012, 09:04:24 PM
Goals are fine at the start of the journal, but post 5, mince pies etc at weekend ? maybe not the best start to your preperation IMO, but hey, whatever works for you ! its all about keeping motivation, and the odd cheat meal or two helps ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: daddy1 on December 15, 2012, 08:01:48 AM
Demons and angels what a continuous bttle my friend :( Tony what grip do you use for front squats?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 17, 2012, 09:45:05 AM
Goals are fine at the start of the journal, but post 5, mince pies etc at weekend ? maybe not the best start to your preperation IMO, but hey, whatever works for you ! its all about keeping motivation, and the odd cheat meal or two helps ;D

I hadn't started by then...... ::)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 17, 2012, 09:48:57 AM
Demons and angels what a continuous bttle my friend :( Tony what grip do you use for front squats?

I use an clean 'grip'. Just 2nd and 3rd fingers just outside my delts and keep the elbows as high as possible. I never got on with the crosed arms, so just worked a bit on my wrist flexibility. Hope that helps


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 17, 2012, 09:54:10 AM
So, no training Friday as I had loads to do at work and had to drop the missus of at her works do after work. Squatting today though!! ;D

Diet was pretty good over the weekend. Despite trips to the pub and Ikea , I managed to get away cheat wise with a bottle of lager and a piece of breaded fish. Actually they weren't too bad as I had virtually no carbs over the weekend apart from them.

Weight his morning at official weigh in 17 st 12 (113.5kg). Loss this week 3lb. Total loss 3lb. A good start!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 17, 2012, 09:55:31 AM
Solid start Tony. Navigating Christmas could be tricky. Keep the focus  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 17, 2012, 10:00:08 AM
I have a mini plan for Christmas mate. Just going to get enough treats in for Christmas day (crisps, nut beer etc) and not worry about the diet Christmas Day and then back on the wagon on Boxing day with Turkey and salad. I usually want to eat clean by then anyway ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 17, 2012, 01:52:44 PM
17/12/12
Squats
60 x 5
100 x 5
120 x 3
145 x 5 x 2
A bit inconsistent today. A few absolute blinders in there, but a couple of rotters too

Front Squats
82.5 x 3
90 x 3
107.5 x 6


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: daddy1 on December 17, 2012, 06:57:38 PM
Thanks for that tony :)  well done with the weight lose going in the right direction. Love the plan for christmas very well thought out my friend.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 19, 2012, 10:32:47 AM
17/12/12 (lunch)
Squat
60 x 5
100 x 5
120 x 3
145 x 5 x 2

Front squat
82.5 x 3
95 x 3
107.5 x 6

Pleased with this session, simply because I got to the gym when I didn’t feel like it

17/12/12 (after work)
Bench
60 x 5
80 x 5
100 x 5
120 x 5 x 6
Tough work these, but very pleased that they got done


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 19, 2012, 10:33:39 AM
Thanks for that tony :)  well done with the weight lose going in the right direction. Love the plan for christmas very well thought out my friend.

Ha ha, no problem, the plan is a LOT more thought than I usually give to Christmas diet LOL  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 19, 2012, 10:36:40 AM
Just wanted to clarify how you are writing. Is the 120kg bench a set of 5 then a set of 6 or six sets of five?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 19, 2012, 10:50:12 AM
none of the above LOL...5 sets of six


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 19, 2012, 10:52:21 AM
The way I write it is

weight x rep (for a single set at a particular weight eg 60 x 5 is 5 reps at 60 kg)

weight x sets x reps (e.g. 140 x 5 x 2 is 5 sets of 2 at 140 kg)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 19, 2012, 12:40:01 PM
No training yesterday as I was at a funeral all day and none this lunchtime either, but will deadlift after work.

What sort of clown company has their financial year the same as their calender year eh?? Giving me shed loads of work just before my Christmas break! >:(


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: funnkymonkey on December 19, 2012, 12:49:42 PM
Tony, is it just flat benching that you do ??


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 19, 2012, 01:10:51 PM
Yeah, for a number of reasons

1) After about 3 weeks of doing inclines my rotator cuffs are in a right state
2) I don't have time to do variations
3) I'm concentrating on getting my bench 1RM up

I realise that this is not ideal as far as bodybuilding is concerned, but my priority is PLing at the moment and the BBing is a very close second, but second nonetheless


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: funnkymonkey on December 19, 2012, 06:51:18 PM
Ahhhh, fair enoughm thought there must be a reason


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: daddy1 on December 19, 2012, 07:12:46 PM
hey tony you still thinking of competing in the MWC after your PL contest? What a have the end of year finances know :(


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 20, 2012, 09:53:26 AM
Before and after LOL. I have a qualifier in May, then the British Champs (if I qualify) in mid October, then the Police champs in November. Not sure when the MWC is, but I think it might be late September, which will give me a couple of weeks to eat back up to lifting weight. I'm going to make the presumption here that I'm not going to make the NPA finals!!!!  :o


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: daddy1 on December 20, 2012, 10:32:56 AM
Omg before and after what a pain :( Sounds like you have a busy year tony plenty to keep you ocupied in the gym my friend.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 20, 2012, 10:36:51 AM
I am going to sound like a total tool now but that has never prevented me posting before  ;D I see you are doing the Police Champs in November. You are not in the Police right? They are open to everyone?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 20, 2012, 11:07:26 AM
I work for the Police Toby (forensic contracts administrator), but I'm not a policeman. The Police Champs are open to all employees of a UK police force, so suppotr staff (cilivilians ) can lift too


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 20, 2012, 11:11:30 AM
19/12/12
Deadlift

60 x 5
100 x 5
140 x 5
160 x 2
170 x 5 x 6 (5 sets of 6 at 170kg).

felt surprisingly good, and looking forward to the heavier stuff in the New Year




Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on December 20, 2012, 11:22:01 AM
Ah ok, now that makes sense. Confused me as I thought it was only officers, then saw you had it planned so I wondered if anyone at all could do it. Now I see  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 20, 2012, 12:22:52 PM
Bless...doesn't take much to confuse you eh Tobes?  ;)

x x


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: daddy1 on December 20, 2012, 08:21:32 PM
Glad the session went well tony  :)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 21, 2012, 10:38:30 AM
No squatting yesterday as I had some issues with my right SI joint. Getting my new Grid roller tonight, so hopefully that should sort it out a bit. Benching today though


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 21, 2012, 11:32:27 AM
As it's getting towards the end of the year I thought I might put in a couple of goals for 2013

Get in contest shape and put on the sparkly pants
Maintain a solid 90-92 BW afterwards (more for 2014 this one!)
Total 720 at 93kg (250/170/300)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on December 21, 2012, 03:03:19 PM
More thoughts on the diet....

Am getting a few twinges, niggles and aches. Apart from being old, I think my fats are too low, so after Christmas I'm going to adjust my macros to

1690 kcal
53g carb
240g protein
60g fats


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: daddy1 on December 21, 2012, 07:03:00 PM
Good goals tony  :)  I also find that a higher fat diet hlps the old bones and joints ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 01, 2013, 12:46:01 PM
So Christmas has come and gone and 2013 is here. The Chrstmas Plan slightly went awry as I had got enough treats in for Christmas Day only, but we were catering for 10 and no one ate any of the treats!!!! 18 st 2 yesterday  :-[ :-[, but back on the horse now.

No training for the last week and none till the 7th so I'm having a week of very low carbs (less than 20g daily entirely from green veg), which should hopefully kick start me again.

Hope everyone had a good Christmas and New Year x  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Col on January 01, 2013, 10:23:40 PM
Before and after LOL. I have a qualifier in May, then the British Champs (if I qualify) in mid October, then the Police champs in November. Not sure when the MWC is, but I think it might be late September, which will give me a couple of weeks to eat back up to lifting weight. I'm going to make the presumption here that I'm not going to make the NPA finals!!!!  :o

Just noticed this, so you'll be joining team GMP this year that's great news. Happy 2013 Tony and good luck with your goals :)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 03, 2013, 06:31:26 PM
Cheers Col. The plan is to be in the 90's for the police champs. Can we have two lifters in the same weight cat?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Col on January 03, 2013, 07:51:44 PM
There is no restrictions on the number of lifters full stop. It would be nice to have some company


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 07, 2013, 11:21:25 AM
back at work now after 2 weeks off. 18 st 1 this morning full of carbs afte the weekend  :-[ so expecting a couple more to come off in the week


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 07, 2013, 08:33:05 PM
07/1/13
First session of 2013

bench
50 x 5
60 x 5
80 x 3
100 x 3
110 x 1
120 x 5 x 6
100 x 6
60 x 12


Pleased with the benching as I thought a couple of weeks off might have damaged my alresady poor lifting. Apparantly not though.. ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 08, 2013, 02:09:41 PM
08/01/13

Squat
60 x lots
100 x 5
120 x 3
145 x 5 x 2 (all very nice and snappy  :) )

Front squat
87.5 x 3
97.5 x 3
110 x 7  ;D ;D ;D (well, I put smiles on here, but I felt anything but smiley doing them..)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 09, 2013, 03:36:37 PM
09/01/13
Deadlift

60 x 5
100 x 5
140 x 5
160 x 2
170 x 5 x 6. Felt somewhat tougher than in December. Might be due to the DOMS in my legs :P

Fin.



Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 09, 2013, 03:49:33 PM
Had a good day food wise yesterday (the first one in a while  :-[)

1522 kcal
27g carb
286g protein
33g fat

protein was bumped up a bit by having 2 x 400g burgers (homemade) last night. Yummm :)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 10, 2013, 10:35:13 AM
sneaky weigh in this morning. 18st 0. Thank f*** that it is going down at last. Another 1 off by Monday will be nice


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 10, 2013, 01:47:36 PM
10/1/13

benching this lunchtime
60 x 5
80 x 5
100 x 3
110 x 1
115 x 5 x 2
90 x 8
90 x 4
60 x 10

CGBP
90 x 3
100 x 3
110 x 4

Benching was nice and speedy, the bench was a nice height for me so I got a good set up. Triceps were kaput after the benching so the close grip stuff was a bit poor (should have got 6 or 7 on the last set). Must try to get out of bed earlier so I can put the close grip stuff on its own in the morning...


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on January 10, 2013, 04:47:24 PM
You didn't adjust the fats up in the end then Tony?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 10, 2013, 05:13:22 PM
Soon it will come my impatient friend....I need to get my mind set right again after Christmas before I up the fats other wise it will be a case of "it's OK there's not many carbs in it but fats" when I'm eating a block of cheese 3 weeks down the line!!

Need to suck it up when the carb cravings kick in ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 11, 2013, 02:30:21 PM
Thorughly pee'd off at work today so very pleased that I didn't go out and get a chippy and a couple of Mars bars, and possibly a pint. No training today though >:(


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 11, 2013, 06:35:42 PM
11/01/13

Got some training done after all...

Squat
60 x 5
100 x 5
120 x 5
150 x 1
155 x 5 x 6 Owwwch!

Fin (and to be honest, that was plenty for me!)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 14, 2013, 12:09:56 PM
Weight this morning....17st 13 lb.... :)

2lb loss this week  ;D and erm 2lb total :-[

Going to do my weekly weigh ins on Saturday morning now though, as Toby pointed out in his journal any cheat/refeed will be on a Saturday so a) will probably be at lightest then and b) should hopefully keep a check on any weekend excesses.

First lot of progress pics will be up at the end of Feb. Promise!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 14, 2013, 01:50:01 PM
14/1/13

Deadlift

60 x 5
100 x 5
140 x 5
170 x 4 x 6 (plus 1)
Very pleased with these, loads more in the tank (maybe 2 or 3 per set) but I got a bit of a twang after the first rep of the last set above my left glute so left things there. Think it might be SI issue again. Mucho rollering ahead methinks...


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 14, 2013, 03:29:34 PM
A quick t'Internet search reveals the pain could be tight glute medius. More rolling fo'sho'


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 15, 2013, 02:19:29 PM
15/1/13

Bit of benching this lunchtime
60 x 5
80 x 5
100 x 3
110 x 3
120 x 1
127.5 x 3 x 2 (3 sets of 2 ) - pretty snappy  ;D
100 x 3 x 8
(140 x 3 x 8 is the goal by the end of the year)
Fin


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 17, 2013, 10:24:30 AM
15/1/13 (PM)
Squat
60 x 5
100 x 5
120 x 3
145 x 5 x 2. Not as snappy as usual, may be a slight carry over from the benching earlier

Front Squat
92.5 x 5
105 x 3
117.5 x 1. Appalling! Although it was a PB I should have had 3 or 4 out of this


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 17, 2013, 11:01:22 AM
No training yesterday as I had a day off with my little girl. Diet was crap too.

Whey, Toast and jam for breakfast (her leftovers!)
Ham butty for elevenses
Grilled fish salad and buttered new potatoes for lunch (along with some fish batter, chips and half a steak)
Indian/Chinese nibbles for tea (samosa, bhaji and spring rolls).

Still, resisted the urge for chocolate that I made at a chocolate making workshop at the weekend....that was something at least


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 17, 2013, 01:45:14 PM
17/1/13

Deadlift
60 x 5
100 x 5
140 x 3
160 x 2
182.5 x 3 x 2

Pleased with this. The weight was nothing to write home about, but they were nice and speedy. Feeling good about pulling at the moment – the most confident I have been with them for quite some time


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 18, 2013, 02:59:48 PM
18/1/13

SLDL
60 x 5
100 x 5
110 x 2
125 x 5
140 x 3
155 x 5

Barbell Row
72.5 x 5
82.5 x 5
90 x 7


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 18, 2013, 03:36:31 PM
Well over a month in now and although the weight loss isn't massive I look and feel a load better, proably just from eating clean. Can do a partial vacuum again! ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 21, 2013, 11:39:31 AM
18 st 1 at weigh in on Saturday :(  probably because of a curry and beer Friday ::), then more beer on staurday and you guessed it, wine and beer on sunday!

Not a good weekend really, but knocking the booze on the head for a few weeks now. I really have to get my arse in gear. 40 weeks to go and 60+ pounds to lose (30 kilos sounds easier!)

I've stuck a couple of pics of Nigel St Lewis and Matt Alwell on my fridge for inspiration. Hopefully it will stop me eating and drinking so much!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 22, 2013, 10:01:57 AM
21/1/13
Squat
60 x 5
100 x 5
120 x 3
140 x 3
155 x 1
165 x 3 x 2

Front Squat
87.5 x 5
97.5 x 5
107.5 x 9


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 23, 2013, 09:53:15 AM
22/1/13

Bench

60 x 5
80 x 5
100 x 5
115 x 5 x 2
102.5 x 3 x 8

DB curl
15 x 3 x 10

Fin

Think I turned a corner with the diet last night. Mrs B had pasta for tea, but I had chicken and broccoli. Yay!
Friday night will be a tricky one though as I am going out for a curry for a friend's birthday. Tandoori chicken I think...


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 23, 2013, 02:01:41 PM
23/1/13

Deadlift
60 x 5
100 x 5
140 x 5
162.5 x 5 x 5

Seated machine press
100 x 3 x 10

triceps pushdowns
25 x 3 x 10

(did the pressing and pushdowns inbetween sets of deadlifting)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 25, 2013, 08:34:01 AM
24/1/13
I forgot my gym bag. Unlike school there’s no ‘lost property’ bin or a slightly sadistic teacher who would make you do PE in your undercrackers so no training.
Will make up for it today by doing a couple of sessions


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 25, 2013, 01:44:17 PM
25/1/13 (AM)

Bench
60 x 5
80 x 5
100 x 3
110 x 2
120 x 1
130 x 3 x 2
102.5 x 3 x 8

The doubles felt pretty easy which was nice.  Certainly one or two left in the tank  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Glen Danbury on January 25, 2013, 05:14:12 PM
nice benching


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 28, 2013, 10:05:36 AM
Cheers Glen,

It's getting back to where i'd like it to be...


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 28, 2013, 01:43:54 PM
28/1/13

Deadlift
60 x 5
100 x 5
140 x 5
160 x 3
185 x 3 x 3
Happy with these, they felt like speed work! Definitely 4 or 5 reps there  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 28, 2013, 03:00:23 PM
It's a bit early to make any conclusions, but I think adding some pre training (about 30 mins) carbs is having a beneficial effect on training. Everything seems a bit easier. Will report back on this in a couple of weeks


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 29, 2013, 02:00:13 PM
29/1/13
Bench
60 x 5
80 x 5
100 x 5
110 x 2
115 x 5 x 2 (5 sets of 2) – very nice and snappy
105 x 3 x 8

Leg curl
40 x 3 x 10

Calf raise
140 x 3 x 10
(leg stuff in between sets of benching)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 30, 2013, 02:39:56 PM
30/1/13

Squat
60 x 5
100 x 5
120 x 3
140 x 3
160 x 1
165 x 3
170 x 3
175 x 3
The eagle eyed amongst you may have noticed that the top sets were a bit a of a departure from my usual  Y x Y at a particular weight (should have been 165 x 3 x3). This is because the program has a fairly big jump next week (to 177.5) and I wanted to make sure that I could come close with it. Job done and on to the next one!

Front Squat
90 x 3
102.5 x 3
115 x 4

Forgot my preworkout carbs today and I think it showed. Squats felt pretty heavy and sluggish, which they shouldn’t have. Oh well, just don’t do it again


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 31, 2013, 11:13:43 AM
In other news..the scales told me I was still a fat git, just not as fat as last week (113.7kg) :)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 31, 2013, 02:00:25 PM
31/1/13
Last training in January (where has it gone?) and it was a pretty good one
Deadlift
60 x 5
100 x 5
140 x 3
165 x 5 x 5 ( all very quick – by my standards anyway- right to the last rep)

SLDL
120 x 3
135 x 3
150 x 5


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 01, 2013, 01:53:31 PM
01/2/13

First session of Feb, and a real doozy!

Bench
60 x 5
80 x 5
100 x 3
110 x 2
120 x 1
130 x 1
137.5 x 2
140 x 2
145 x 2
105 x 3 x 8

The warm ups felt great but the 137.5 didn’t go up quite as well as I’d expected. However, it was a spotterless PB, so quite pleased with that. Got a spotter (and a hand off) for the 140 and that flew up. Definitely another in there.  The 1st rep of the 145 went up fine, but the second was a bit of a grind. Still, at the start of December, my 1RM was a ground out 145, so to double it is very pleasing


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 01, 2013, 09:31:47 PM
So now I'm in a quandry....seen the dates for the MWC and it is a week before the GBPF Classic Nationals. Is a week enough time to feed up and put on a couple of kilos? Of course this all depends on qualifying first, so I will see how things lie.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 04, 2013, 01:09:09 PM
had the tax auditors in at work today. Had pencilled them in fo a good couple of hours, so did what i was supposed to do today on friday (benching). Could have trained as they were only here for 20 mins!!!

Still, feeling rather achey and sore (and not in a good DOMS way) so maybe an extra day off will do me good


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 05, 2013, 01:54:40 PM
05/2/13
Squats
60 x 5
100 x 5
120 x 3
140 x 3
150 x 5 x 2
First couple of sets were a bit ropey, but the others were better after a more assertive descent

Front Squat
100 x 5
110 x 3
120 x 3
3 rep PB and an all time PB too! Most pleased with this, but onwards and upwards


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Trish on February 05, 2013, 02:03:55 PM
Tony, do you compete as a Body Builder and a Power Lifter at the same time? How does that work in terms of training and diet?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 05, 2013, 02:15:05 PM
Hi Trish,

I dont compete as a bodybuilder ...yet! I am planning my first comp to be either the UKDFBA or the Mike Williams Classic at the end of Sept/early October. Diet is not too much of a departure between the two. You might have noticed that I don't do a lot of work when training so I don't feel the need to eats lots of food and I have always eaten a bodybuilder type diet (high protein, moderate fats and lowish carbs).

The problem comes with training. I get about 30 mins a day to train so prioritise my squat, deadlift and bench with an assitance exercise if I have time. I might get to train delts and biceps once a week if they are lucky, if not, once a fortnight. I am trying to remedy this somehow, but haven't figured it out just yet.

Hmmmm. Just remembered I have a barbell set in the loft. Might get that out and train some small bodyparts at home

Cheers fior helping me remember that Trish!!  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Trish on February 05, 2013, 02:20:15 PM
Oh wow your first comp, how exciting!

Glad to have been of assistance! I am rubbish at doing workouts at home, find it much easier to train at the gym  ;D

Good Luck with your comps  :D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 05, 2013, 02:39:53 PM
Thanks very much. I'm going to need all the help I can get! 33 weeks to go and 30 kg to lose  :o


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 06, 2013, 02:35:41 PM
06/2/13
Deadlift
60 x 5
100 x 5
140 x 3
180 x 1
195 x 3
200 x 3
205 x 3
Pleased with this. First time in a while I’ve repped over 200- and some left in the tank too. Happy days!

SLDL
140 x 5
150 x 3
160 x 9  ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 08, 2013, 06:56:12 PM
7/2/13

Bench
60 x 5
80 x 5
100 x 3
110 x 2
117.5 x 5 x 2
105 x 3 x 8


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 08, 2013, 06:57:55 PM
8/3/13
Squat
60 x 5
100 x 5
140 x 3 (felt very heavy)
160 x 1
177.5 x 3
182.5 x 3
187.5 x 3 (rep PB right there!)

Front squat
100 x 5
110 x 3
120 x 4  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Trish on February 08, 2013, 09:28:24 PM
wow some great weights there!

DId you get your dumbells out of the loft  ???


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 09, 2013, 01:30:17 PM
Ta Trish,

Still a way to go though. The weights are still in the loft but they will be down this weekend as I have to get out littleun's trike down ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: felix on February 09, 2013, 05:24:42 PM
Great lifting Tony very strong.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 09, 2013, 05:34:19 PM
Cheers Felix,

I'm hoping to get a couple of British Masters 1 records by the end of the year, so am keeping my fingers crossed that all comes together


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: felix on February 09, 2013, 06:05:17 PM
Tony good luck with your powerlifting goals I hope you get the records you are wanting.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 13, 2013, 07:10:22 PM
Cheers Felix, It'll be a stretch, especially if I don't make 90/93kg!!

12/2/13

Deadlift
60 x 5
100 x 5
140 x 5
160 x 3
170 x 5 x 5 felt a bit difficult then later on realized that it should have been 165. Oh well, nice to know it’s there


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 13, 2013, 07:11:27 PM
13/2/13
Bench
60 x 5
80 x 5
100 x 5
110 x 2
120 x 2
130 x 1
140 x 1
147.5 x 3 x 2. Second reps were tough, but pleased with this. Probably in my Top 5 benches of all time
105 x 3 x 8


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 15, 2013, 08:12:02 PM
14/2/13
Squat
60 x 5
100 x 5
 140 x 3
150 x 5 x 2 . By god these felt heavy! A combination of inadequate warm ups and inadeqhate calories made for unhappy bedfellows….

Was going to do some fronties, but sacked them off


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on February 15, 2013, 08:12:28 PM
15/2/13
Deadlift
60 x 5
100 x 5
140 x 5
180 x 5
200 x 1
207.5 x 3 x 2

Better than the squats (another rep or 2 in each set) and found  a reasonable groove


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on March 20, 2013, 09:36:19 PM
Not been on in a month or so. Lots and lots of things going on at the mo'....some good, some not so good. No training since the middle of Feb, poor diet and I'm up to 18 st 5 >:(. Starting again though with some revised aims. The bodybuilding is out this year as Mrs B is pregnant and is expecting at the same time as the UKDFBA/NPA, but I am looking to get into very lean condition by then (maybe sub 90k - who knows?). Still going to do the PLing and I need 590 to qualify for the classic brits in the 120 class (not going to make 105 let alone 93 for the qulaifier in May!!

Only sporadic net access so will update when I can

Fat Boy


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: felix on March 21, 2013, 07:50:05 PM
Congratulations Tony on your great news.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Toby on March 21, 2013, 09:22:07 PM
Big congratulations Tony. Wonderful news


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on October 08, 2013, 08:38:46 PM
Well sod me, 7 months passes in a flash doesn’t it? Am a dad again (as of a week ago).Not trained at all for about 5 months. Up to 120 kg but on the way back down again so still very fat. Target is 93 kg by April ish. Will hopefully update once or twice a week so don’t come looking for daily updates..
VFB


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on October 08, 2013, 09:09:26 PM
Best of luck tony. Will be a interesting journal to follow.

Cheers for that..don't be surprised if it peters out around march though.... ;)

Must be a psychic...... ::)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on January 10, 2014, 09:28:04 PM
Hello hello, it's been a long time since I've been in here. Just done my first week's training in the best part of a year (just being lazy and getting fatter - no sinister reasons).

"Highlights" of the week

Squat 2 x 185
Bench 2 x 125
Deadlift 2 x 205

Will be posting in here once a week or so....Happy


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 28, 2015, 12:45:25 PM
Is any one about.. Can I sneak in quietly... hopefully!!

Well I put the jinx on myself with that last post about nothing sinister..In May last year I had 3 big ol' heart attacks so have not done a whole lot of training -just some gentle low intensity muscle sapping cardioto get the ticker back into some sort of shape. Down to 110kg and just started training again. I won't bore everyone with weight and exercises etc - partly beacuse I won't have time to update.

I train at lunchtimes usually so get about 30 mins to fit everything in. Chest, back and legs get trained twice a week. Delts and arms once. Today was chest and back
DB bench press
1 arm DB row
cable cross over
Straight arm pulldowns

Current macros are about 20% carbs, 60% protein and 20% fat (mostly from fish)




Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: K_Dogs on May 28, 2015, 01:07:17 PM
Blimey, I think that we can let you off for not posting after that ordeal.
Has it changed your views on training in general?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: felix on May 28, 2015, 11:03:40 PM
Sorry to hear about your health problems Tony I am glad to hear you are making a good recovery and that you are back training.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 29, 2015, 12:22:56 PM
Blimey, I think that we can let you off for not posting after that ordeal.
Has it changed your views on training in general?

Not really - I still like to go heavy with lower reps, but I have just added cardio into the mix whether it be an hour run or a quick tabata blast. Having a heart in good shape might not necessarily stave off an attack, but it will help to survive it!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 01, 2015, 12:25:10 PM
Friday afternoon

Legs (she got 'em and she knows how to use 'em)

Front squat
Stiff leg Deadlift
Leg extension
Lying leg curl

All 3 sets of 8-12 reps. Nothing exciting but from little acorns....


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on March 30, 2016, 01:33:41 PM
Hello....(echo)..lots of cobwebs in here....
Well, just recovered from a back injury (falling off a ladder) and haven't done any real exercise since June last year. Now sitting at a swole 120kg and looking to start again. Training is going to have to be early morning with some cardio (running) at lunchtime. We'll see how that works eh?

Diet is about 2000kcal per day and with the cardio should see a drop of a just under a kilo per week. Macros are (approximately) 30% carbs, 55% protein and 15% fat (pretty much all from fish).

Have seriously thought about ditching the weights and becoming a cardio monster, but I just can't do it  ;D

So fit and healthy again - lets see how long it lasts


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 01, 2016, 07:31:07 AM
31/3/16Some running. Started the C25K program. 60s running and 90s walking. Felt pretty easy most of the way round except for some short uphill type bits. Very slow though. Probably covered about 3k in 30 mins. Need to get Strava. Pleased that I didn't die  :)


1/4/16 (weights in kg unless stated)
Strict OH Press 3ets of 6 @67.5 (3x6@67.5). Pretty easy

Front squats
3x8@70. These made me blow....

SLDL 3 x 10@80

Leg press
3x10@250 (see above)

Leg curl
3x10@55

Leg ext
3x10@80

Pretty good session for the first in a loooong time. Expecting some Major League DOMS over the weekend  :o



Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 04, 2016, 11:40:34 AM
1/4/16
Lunch time jog/walk round the park: 3.5km in 30 mins

4/4/16
Deadlift 5x3@170 (5 sets of 3 at 170).
All nice and tidy, despite the expected DOMS.  Tech was a bit off and back felt it a bit, but not too bad for a first time effort (in a long while)

side raise 3 x 10 (3 sets of 10)

front raise 3 x10

rear raise 3x10

Delt work was pretty light. Might need to put some rotator work in there to maintain shoulder health

Overall 6/10  :)

4/4/16
C25K W2D1
90s run and 2min walk intervals x6
Strava not working so estimate about 3.5km


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 05, 2016, 10:33:58 AM
5/4/16
Should have been Bench and back this morning, but I've got an appointment with an exercise tolerance test with the cardiologist today, so no strenuous exercising beforehand (not that my training is very strenuous.... ::) ). Might try to get it this this afternoon


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 06, 2016, 08:20:42 AM
6/4/16

Didn't get to the bench yesterday, but squatted this morning. First squats in a while and got up to
5x3@150.

Felt a bit heavy and difficult and found out why when I looked at the programming - it should have been 140 :-[
Still - nice to know 150 is there....

Did arms as well

EZ curls 3x10
tricep pushdowns 3x 10
DB curls 3x10
OH tricep extensions 3x10

The guns are firing again! Yee haw! ;D

Run again this lunchtime. Should be fun with legs that feel like they're made of rubber

6/4/16
C25K W2D2
4.2km in 31 mins. Mostly on the flat so went a bit fast in patches and paid for it later. Oops. Pacing is something to learn at least ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 08, 2016, 07:12:18 AM
8/4/16
Strict press
5x3@72.5. Last couple of sets weren't quite as speedy as the first 3. Something to work on...

Single leg press
Thought I could do half of my normal leg press. Ha ha!
3x10@30 (not including weight of sled)

SLDL
3x10@50

Front squat
3x10@bar only. More than that gave my right SI some jip, so a slow build up is required

Leg curl
3x10@50

It all seemed very light and to be honest, a bit slow. Still give it time

Fin


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 08, 2016, 08:47:53 AM
No more weights for a while as I am off with the family for a couple of weeks. Running will still be done though -gotta keep up the cardio. Yay... :-\
I will be starting some calisthenics though -Convict Conditioning in case anyone's interested. 120kg and doing calisthenics  ::) Should be interesting.... 8)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: SuperplexSteve on April 08, 2016, 01:56:02 PM
That sounds like a tough challenge.  I shudder at the thought of doing calisthenics but impressed with people that have worked hard enough to achieve a high level of mastery (I couldn't think of a better way to put it).  I've always found pull ups to be incredibly difficult.  It will be interesting to know how you get on.



Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 23, 2016, 11:11:57 PM
Steve, Pull ups are definitely the hardest at the moment push ups the easiest. Long way to go though. Weights start again on Monday ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 25, 2016, 01:05:56 PM
25/4/16

Deadlift
3x2@ 180

cable side raise 3 x 10@10
cable rear raise 3 x 10@10
leg press calf raises 6 x 30@180

C25K W3D1 90s run/90s walk/3min run/3min walk x2. 4.6k according to Strava ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 26, 2016, 01:38:56 PM
26/4/16

Bench
3x2@112.5. These felt tough, but was never going to fail them  :)

Seat cable row 3x10@87.5
lat pulldown - as above
wide grip BO Row 3x10@40 -really felt this in the mid back
straight arm pulldown 3x10@57.5

Pretty short rests today. Pushed for time but worked well


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 27, 2016, 11:09:38 AM
27/4/16

Squats
Had to warm up with a load of light leg presses first. Knees and hips were feeling a bit stiff this morning...

warmed up to
3x2 @150. Nice and fluid once I got in the groove (cue Madonna)


EZ bar curl 3x10@25
Supersetted with
Triceps pushdown 3x10@ 82.5

DB curls 3x10@12.5
Supersetted with
OH rope extensions 3x10@55`

FIN

C25K W3D2 Didn't fancy it much after squatting this morning but it's a nice day in Manchester so... 4.4k. Still shufflin'  ;)



Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 28, 2016, 02:02:54 PM
28/4/16

To tired to train today. No running either. having a 2 1/2 year old who wakes up 3 times a night doesn't make for a happy lifter. Back at it tomorrow though  8)

and as I am not squatting 300+ yet I obviously need a massive course of test and tren :P


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 28, 2016, 02:30:46 PM
Thought that I might as well put in a bit of an introduction since things have changed somewhat since I started this journal.

Background in Rugby (both codes) for 20 odd years and have trained with weights (pretty inconsistantly) for close to 30 years. The rugby helped keep me in trim (round about 16st) for years but a number of injuries (and getting older) forced me to give up. I started Powerlifting and lifted 210/150/260 in the 120's. Slowly my weight went up to around 19st. Then in May 2014 I had 3 heart attacks and after that I went down to 16st again. Its gone back on though and am now 19st 5. The Plan is to get down to under 14st7 to lift again in the 93s and maybe snag a Masters record or two and from there see if I can get into contest condition (probably around 85kg?). I'm in this for the long haul and I'm expecting a lot of ups and downs.  :P

Training for the Plan is as follows

Mon  Deadlifts and Delts
Tue  Bench and Back
Wed Squat and Arms
Thu  Close grip Bench and Chest
Fri    OH Press and Legs

The first exercise is done PL style - low reps whereas the second is done BB style. Its a bit like Powerbuilding. These get done early doors (5am) and then I do a run at lunchtime (following couch to 5k)

Also started Calisthenics - but we have to see how that goes ;)

Diet for the Plan

2000 kcal
150g carbs (30%)
270 protein (55%)
30g fats (15%)

Protein is mostly chicken and fish (oily and white). Carbs from brown rice and sweet potatoes (mostly). Fats from oily fish (salmon and mackeral). Loads of veg and easy on the fruit. Should hopefully drop a couple pounds per week on this (as long as I stick to it and don't binge... :-\)

It'll be a ride anyway.. ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Nic on April 28, 2016, 02:59:29 PM
I'd imagine you'll drop quite a lot quite fast on 2000 cals for your current weight/size?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 28, 2016, 03:22:12 PM
That may be true Nic, and we'll see, but I'm pretty endomorphic and have the metabolism of a lazy slug. Certainly I wouldn't be averse to dropping more than 2lb per week, especially in the first few weeks especially as there is a lot of visceral fat to lose ( I have a very impressive power belly). Nothing is set in stone though and everything is flexible.. ;D (well, except for my knees and hips...)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on April 29, 2016, 08:04:28 AM
29/4/16

Hit the snooze button too many times this morning and then had to dig my car out of 3 inches of snow. Oh the joys of living in th'ills ;). All of which made me late for my apppointment with destiny....

OH Press (strict)
3 x 2@82.5. Nice and speedy considering how close they are to my current max  ;D

Single leg press 3x 10@60
Front squat 3 x 10@60
SLDL 3x10@100
Leg curl 3 x 10@55
Leg extension 3 x 10@ 95

All of that left my legs shaking like a s******* dog  :o

Going for a run (shuffle) later. Hope I don't fall over....


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 03, 2016, 09:53:44 AM
3/5/16

Well, didn't fall over on the run on Friday ;D mostly because I didn't go for the run  :(
My legs felt like undercooked egg custard all day  ::)

Any way, back to work today

Deadlift
6x3@140. Felt like a lot of work despite the low reps and even lower weight

1 armed cable side raises 3 x10@10
1 armed cable rear raises 3 x10@10
some interior/exterior rotation work

It never looks like a lot when I write it down, but it always feels like a lot... ::)

No running today...no excuses. need to buck the ideas up. Week 4 needs to be completed


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 04, 2016, 09:47:08 AM
4/5/16

Bench
6x3@90. First couple of sets were a bit grindy but got quicker as they went on

Seat cable row 3x10@87.5
lat pulldown - as above
wide grip BO Row 3x10@40
straight arm pulldown 3x10@65

Definiately out for a run this afternoon. Weather looks good and legs aren't too heavy

C25K W4D1 31:23 4.9km  ;D. Soooo close to the magic 5k. It'll go next week for sure, if not later this week ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: SuperplexSteve on May 04, 2016, 02:05:32 PM
Nice progress on the cardio from, you'll be hitting 5km in 30 minutes very soon.

How often do you go running?  Do you take part in any Parkruns?

When I used to live in Brighton, I loved running outdoors.  Now I'm in London, not so much.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 04, 2016, 04:31:56 PM
That's goal number 1 Steve - 5k in under 30 mins. no parkruns yet, my local one is up and down the moors and I don't have that in my legs just yet  ;)

I get out 3 or 4 times a week (when I am feeling like it) and at the moment I am on the flat in a little ' urban wilderness area' for want of a better phrase in east Manchester where I work


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 05, 2016, 11:16:09 AM
5/5/16

Alarm went off this morning, so I shut it down...and went back to sleep  ::)
Got to the gym and my knees and hips were stiffer than a sailor before shore leave which necessitated much warming up.
Both of these factors meant I was a bit pushed for time this morning

Squat
6x3@120. Not nearly enough rest time between sets, but it was pretty light so no harm done

DB Curl 3 x10@15
supersetted with
1arm reverse pull downs 3 x 10@15

You can tell its getting towards the end of the week... ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 05, 2016, 02:49:33 PM
Well I said there would be ups and down and here's a down...had a big ol' food binge at lunchtime :-[. Just over 3000kcal of pretty worthless s***. Felling rather annoyed with myself but just got to jump back on the horse.... :(


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Nic on May 05, 2016, 05:39:18 PM
:( sorry to hear. As you say - onwards and upwards (downwards?)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 05, 2016, 08:39:13 PM
Thanks Nic
 Just got to remember at the end of the day it's a funny old game and worse things have happened at sea. I'm not over the moon,but I'm not as sick as a parrot. ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 06, 2016, 10:56:38 AM
In other news - had a interview for a new job this morning, so no training as I needed a lie-in to be vaguely compos mentis (by lie-in I mean the alarm was set for 5.45 rather than 4.30  :-\ ).

If by luck I do get the job it measn I will be working at a place with a gym!! so I can get and do some weights at lunch time rather than early doors. Have to see how things go, but I'm keeping fingers crossed  ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 09, 2016, 08:15:47 AM
9/5/16

I have discoverd that that the key to a good training session does not include beers at a BBQ the day before... :P

Deadlift
2x3@165. Nothing else in the tank. Left it there as an injury was waving at me....

Couple of desultory sets of cable raises.

Not a good one, but lesson learned.....(yeah right!) ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 09, 2016, 02:02:18 PM
In other news - had a interview for a new job this morning, so no training as I needed a lie-in to be vaguely compos mentis (by lie-in I mean the alarm was set for 5.45 rather than 4.30  :-\ ).

If by luck I do get the job it measn I will be working at a place with a gym!! so I can get and do some weights at lunch time rather than early doors. Have to see how things go, but I'm keeping fingers crossed  ;)

Didn't get the job so 4.30am alarm calls are staying in the diary for the time being ::)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 10, 2016, 08:52:34 AM
10/5/16

Better session today... ;)

Bench
5x3@102.5. Everything good and quick

Wide grip BO Row 3x10@45
Lat pulldown 3x8@125
straight arm pulldown 3x8@95

and that was it..felt a much better session than of late. Think that I'm slowly getting used to the early mornings....


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 11, 2016, 09:44:33 AM
11/5/16

Squats this morning. Wasn't particularly looking forward to it as the last couple of sessions have been a bit meh due to joint stiffness. Warmed up with a few lightish sets of leg presses. Not too many reps but plenty of sets

Squats
5 x 3 @137.5. Last couple of sets were nicely in the groove. Plenty more in the tank just need to make sure of depth

DB curl
10@20
2x8@22.5

Triceps pushdown
10@77.5
2x10@82.5

Going to drop to low carb for a while. Am feeling bloaty and lethargic on the carb level that I'm on so going to change macros to
CHO 3%
PRO 45%
FAT 52%


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: SCOTTGALTON on May 11, 2016, 02:46:26 PM
Hi Tony it's good to se you back on the horse so to speak.

I found a book called metabolic typing very usefull and I think it might help you with what to eat and why you are the way you are, so to speak lol

https://www.amazon.co.uk/Metabolic-Typing-Diet-William-Wolcott/dp/0767905644/ref=sr_1_1?ie=UTF8&qid=1462974337&sr=8-1&keywords=metabolic+typing


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 11, 2016, 09:42:30 PM
Hi Scott, thanks for the heads up on this one - it looks like an interesting read. Is there a lot of science behind it? I need science!! :)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 12, 2016, 10:19:46 AM
No training today and not for a couple of days. Going into hospital for that operation that means no more kids. Think there could be a few 'owws' to come :-\


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 13, 2016, 07:26:46 AM
13/5/16

Well, as is the way of the NHS, the op got cancelled... ;D >:( (not sure which!), so at least that meant I could get in the gym this morning

Strict press
5x3@75. Some very quick reps there, some not so much. Bit of a mixed bag really ???

Single leg press
3x10@60. Rather oddly, my left leg seems quite a bit stronger than the right, which is strange as I am very right sided

SLDL
3x8@130. Had to strap up for these as my DOH grip was failing at about 5 reps. Maybe try a hook grip?

That was it today. Had to sack off front squats due to pain behind my left kneee. Had it for a while and it is only a problem when I get close to ATG, so I'm thinking some sort of nerve impingement. Tends to resolve after a few sets usually. Does anyone have any ideas on what it could be?

No leg ext or curls as the gym was filling up and the machine was being used

Weight this morning 19 st 0 (121 kg)  - 5 lb loss so far in 2 weeks :)


In other news, may be going for a 15 mile walk on Sunday, dependant on the weather. Deadlifts on Monday morning should be fun... :-\


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: SCOTTGALTON on May 13, 2016, 01:40:13 PM
Hi Scott, thanks for the heads up on this one - it looks like an interesting read. Is there a lot of science behind it? I need science!! :)

You basically eat food suited to your body and what suits you rather than just randomly following a plan of what other eat and are suppsoed to be good. Working with your body rather than against it.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 16, 2016, 07:49:22 AM
I am broken....  :( did the 15 miler or Sunday. Lots of elevation change and my legs are cream crackered. Definately no deadlifts this morning. Could probably have got in and done some upper body, but couldn't get out of bed...


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 17, 2016, 09:41:51 AM
17/5/16

Legs much better this morning and able to walk normally (well, as normally as I usually walk... ::) ). Bench and back this morning

Bench
3 x 2 @ 115
7,4 @ 100

Bench felt a bit heavy this morning. Probably still not fully recovered from Sunday, but it gone done, and to the prescribed level  ;D

WG BO Row 3x10@50
Pulldown 3x10@125
SA pulldown 3x10@62.5

Pull up progression
wall pulls 2x20@BW


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 18, 2016, 12:03:46 PM
18/5/16

Squats
This morning, and as is usual these days, many many preparation sets. Anyway got up to
3 x 2@155.

A couple were real belters but the others were a bit grindy >:(

Leg raise progression
Seated knee tucks
1 x 10@BW

After all this stalling I had very little time to do the important bit...so
DB curls 1x13@25.

Very Mentzer-esque.... ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 19, 2016, 12:42:31 PM
19/5/16

Nothing doing today - little'un woke up half a dozen times in the night so sleep was severly curtailed. A 4.30 alarm call was duly ignored. Might try to get some done this afternoon, but not promising anything... ;)


here's me saying that I've not done anything... ::)

1A press up progression

wall pushups
6x10@ BW


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 20, 2016, 07:34:03 AM
20/5/16

The alarm call was not ignored this morning....

Strict press
3x2@85
5@60
Shoulders were pretty pooped after the 'heavy' presses so not much on the down set. All pretty good reps though.

Goblet squats
3x10@12.5 AAAAAAAAAArrrrrgh. That's all I have to say

Single leg presses
3x10@60 (each leg). See above

Leg curls
3x10@60. Really felt it in the hams

Pistol squat progression
BW squats 3x10
Shoulderstand squats 2x10. Looked like a beached turtle trying to get to the start position and not even close to full reps. Need to work on hip mobility

FIN


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 20, 2016, 01:21:01 PM
Forgot to mention. Weight this morning 119.5kg  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 23, 2016, 07:43:22 AM
23/5/16

deadlift cardio this morning... ;)
3 x 6@ 150. A bit backy early on but got better as the sets progressed

Seated press
3 x 10@ 50

cable side raise
3 x10@10

cable rear raise
3 x 10@10


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 24, 2016, 11:04:42 AM
24/5/16

Bit o' benching this morning

3 x 6@92.5. Felt like there was a few reps in the tank, but keep things building slowly...

Pullup progression
wall pulls 2 x 25

WG BO Row
3x10@55

SA pull down
3x10@62.5

Off and away....

C25k W4D1 (again) 31:12 5K ;D ;D ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 25, 2016, 11:12:50 AM
25/5/16

Got to the gym this morning and started warming up for squats, but my head wasn't in it at all for some reason  ::)
Rather than push it and and potentially pick up an injury I decided that discretion was the better part of valour and sacked it all off.
I did however do a couple of progressions

Seated Knee tucks 2 x 25
low bridges 2 x 25

Fin


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 26, 2016, 11:52:05 AM
26/5/16

Much better headspace today ;D

CGBP
3 x 6@ 87.5  Loads more there :)

Bench
3 x 10 @70 wider grip than my usual bench with elbows flared more to activate the pecs. Just got to watch out for the rotator cuff

Flyes
3 x 10@15

cable cross over
3 x 10 @25

push up progressions
wall push ups
2 x 25

All felt good today... the power of the mind eh?

FIN


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 27, 2016, 07:30:45 AM
27/5/16

No training this morning, but will get some done this afternoon...promise!

Weight this morning 117.1 :o :)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on May 31, 2016, 07:37:48 AM
31/5/16

Didn't get anything done on Friday after all.  :-[

Spent most of the weekend eating carbs  ;D

In this morning to do bench

5 x 3@ 105

Pullup progression
wall pulls
3 x 50 :o

WG BO Row
3x10@60

SA pulldowns
3 x 10@62.5


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 01, 2016, 07:05:40 AM
1/6/16

Squats
Many, many warm up sets
5 x 3@140. Last couple of sets were ace...maybe I should have done some more warm ups.. ???

DB curls
10,9,9@22.5

OH extensions
3 x 10@65

knee tucks
3 x 20

low bridge
20, 20,14. Really felt this one in my erectors this morning


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 01, 2016, 08:58:51 AM
Right then...I am officially throwing my hat in the ring..At the ripe old age of 44 I will be entering my first comp next year. Not sure which one yet (pick one from 3!), but those spangly pants will be going on!


Oh bugger - what have I done  :o  ;) . I think it is a mid life crisis  :-\


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Monbeef on June 01, 2016, 03:11:36 PM
Yeah buddy! It is time!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 02, 2016, 07:07:17 AM
Not a good start to my contest prep (although can't really call it that a year out!! ::)). Forgot my kit this morning  - well left it at work ::) so nothing done this morning. Might try and squeeze something in this afternoon. Doh!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 03, 2016, 07:39:25 AM
3/6/16

Full set of kit this morning... ;)

Strict press
5 x 3@72.5. Huge amounts left in the tank, maybe 3 reps per set. All speedy. Good times  ;D

Leg press
3 x 10@240. Again, pretty easy this morning. Have maybe turned the corner from being a weakling!

Front squat
3 x 6@ 60. Almost zero knee pain today. May well be due to wearing my Oly shoes. Will be keeping them on...

SLDL
3 x 6@ 120. Grip getting a bit better on these. Just need a few more reps

Lying leg curl
3 x 10@60. 'Nuff said

Weight this morning 117.6kg  >:(. Feel, and look a bit watery, so need to up the fluids I think

Maybe it shouldn't be a  >:(. Have dropped 5.6 kg in 5 weeks, so still on track ;)




Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Monbeef on June 04, 2016, 09:35:44 AM
What are your goals for the competition lifts at the different weights mate?


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 04, 2016, 08:09:58 PM
My ultimate crackpipe goal at 93 is to have a crack at Andy Bonner's (no relation) GBPF M1 British record  which is 683. Coincidentally, the BDFPA M1 100 record is 683 also! Probably something like 240/160/285. I reckon with a good solid year of training behind me, it could be acheivable. But for a proper crackpipe goal, a couple years down the line the 105 M1 record is 750.

Simon Marshall's M1 110 in the BDFPA is well out of reach I think (792.5) and I don't want to be 110 because it would mean that either a) I'd be fat or b) I'd started on the naughty sauce.

I hope to get a comp in before Christmas somewhere just to see where I am, and get a 600 plus total in (220/140/250 maybe)

You've made me want to get to the gym now!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 06, 2016, 07:29:18 AM
6/6/16

Earlier start than usual thanks to little'un number 2 ::)

Deadlift
3 x 2@190. The first rep of each made me look like a s******* dog, but the seconds were a lot smoother. Better starting position I guess, and something that needs to be addresed

Cable side raise
3x10@15

Cable rear raises
3x20@15

FIN


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 07, 2016, 01:02:16 PM
7/6/16

Not much doing this morning - super tired so just some benching

3 x 2@117.5
8@100
14@60

FIN


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 10, 2016, 07:38:04 AM
10/6/16

Nothing to report other than I have taken the last couple of days off training due to tiredness. I need to find something more sustainable than 4.30 starts  ;) Seems to have done the trick though and feel much better.Will try to get something done this afternoon, probably the squats that should have been done on Wednesday  ::).

In diet news - weight this morning is 116.7kg. Thats 900g off this week and 6.5kg in 6 weeks. Rock and roll!! At this rate I shall be at 93kg by the end of November. Good times ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: SCOTTGALTON on June 10, 2016, 08:37:18 AM
god work mate very good.

I find that now I have to train in the early morning, i've just got used to it. After work I just want to eat, relax and foam roll!!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 10, 2016, 10:53:12 AM
I find that now I have to train in the early morning, i've just got used to it. After work I just want to eat, relax and foam roll!!

Tell me about it...I don't find the early starts too bad in the summer, but in the dark winter mornings they are a real PITA >:(

god work mate very good.

Thanks for that Scott, slowly slowly and I'll get there in the end


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 10, 2016, 02:05:55 PM
In more diet news I was sorely tempted by the chippy at lunchtime, after the office had a 'chippy Friday'. Resisted though, which is quite a big deal for me. Am very pleased with myself ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: SuperplexSteve on June 10, 2016, 02:41:14 PM
Well done on the weight loss so far, that is really good and steady progress.

Office snacking habits can be really awful.  In ours, it feels like everyone has a sweet tooth.  It seems that it's someone's birthday every other week and people returning from holidays!  Cake and chocolate is pretty much on tap  ;D.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 10, 2016, 07:02:13 PM
Well done on the weight loss so far, that is really good and steady progress.

Office snacking habits can be really awful.  In ours, it feels like everyone has a sweet tooth.  It seems that it's someone's birthday every other week and people returning from holidays!  Cake and chocolate is pretty much on tap  ;D.

Thanks Steve, just got to keep it up for the next 6 months! I'm OK with the sweet stuff in the office (mostly-except for flapjacks), but crisps and chips are my nemesis


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 13, 2016, 07:31:52 AM
13/6/16

Deadlifts
3x6@152.5. First couple of reps were a bit ropey, but hit the groove after that. 6 rep deads are a bit of a cardio session for me, but there seemed to be a fair bit left in the tank (see diet below). Good times  ;D

cable side raise
3 x 10@15

cable rear raise
3x10@15

Spent pretty much all of yesterday eating carbs including roast potatoes, mash, rice, pizza and bread. Think that I might have a bit of a gluten intolerance (have I mentioned this before?) as I bloated up like the Pilsbury dough boy. Must stay off the bread!! Still, plenty of glycogen = a good workout. Will have a think on adjusting the macros a wee bit on adding a few carbs (about 25-30g) daily instead of a big weekend blowout ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 14, 2016, 10:11:48 AM
14/6/16

Bench this morning
3x6@95 -all nice and speedy with loads in the tank ;D

vertical rows
3x50

WGBO row
3x10@60

SA pull
3x10@50



Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 17, 2016, 07:06:53 AM
15/6/16

Nothing doing today - couldn't get out of bed  ::)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 17, 2016, 07:13:07 AM
16/6/16

Squats that I should have done on Wednesday...
loads x BW
2 x 10@60
2 x 6@80
1 x 6@100
1 x 6@110
1 x 3@120
3 x 6@ 127.5

Felt very good today. Better warm up than most days which is probably why the top sets felt better. Must remember this (which is why I put my warm up sets in today as well). Plenty left in the tank which could have hit 10 reps on my last set, but left it there till next week...slowly slowly catchy monkey

DB curl
1x10@22.5
2 x 8@27.5

Mentzer-esque again  ;)


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 17, 2016, 07:19:21 AM
17/6/16

Up to date at last...

Not much doing today. Really didn't want to be in the gym, but got some pressing done

Strict press
3 x 6@ 65.
1 x 10@65
All sorts left in the tank, hence the last set. Happy days ;D

Weight this morning 115.8kg.  :) Another 0.9kg off this week and 7.4kg in total (7 weeks)

A weekend of BBQ and cider beckons...will try to be good, but can't promise :o


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 20, 2016, 07:36:21 AM
20/6/16

Well, was pretty good over the weekend. Plenty of chicken, and a bit too much cider, but not too bad ::)

In a radical departure from my usual routine I benched this morning and didn't deadlift. Purely because I couldn't face deadlifting this morning and bench seemed the lesser of two evils.. :-[.

Bench
5 x 3@107.5. All paused and pretty quick. That was it. After a late start and a longer than usual warm up there wasn't a lot of time to do anything else!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 22, 2016, 09:15:30 AM
22/6/16

Squats this morning.
Loads x BW
2 x 6@60
6@80
3@100
3@120
3@140
5 x 3@145
7@100

And that was it. Bit left in the tank which is good. Bit of a late start again so no time for arms. Bad times :(


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Monbeef on June 24, 2016, 05:15:32 AM
Great loss mate. I've been going 7 weeks too. Lost slightly less than that but nearly keeping up. It's good to be runningoing along side others.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 24, 2016, 07:54:01 AM
24/6/16

Cheers James - yeah, it really helps seeing others in the same boat. Will be interesting to see where we end up although you are quite a few kilos ahead of me - or should we be going back to pounds and ounces now we are out of the EU??  ;)

Weight today 115.4kg. 0.4kg off this week 7.8kg in total. Not as much as targetted but still a drop. Got a bit slack last week on the diet front, so just need to tighten up a bit

In other news - no training yesterday, today or next week :( . Had "the snip" yesterday and whilst it is not sore the docs advised to rest up for a bit. Shouldn't affect upper body work though  ::) :o



so maybe there will be some updates after all...


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: Monbeef on June 24, 2016, 08:04:51 PM
Ah, my personal experience of the snip was absolutely HORRENDOUS!

Teaches me for trusting a pirate doctor in Canvey Island. Serves me right for going to Canvey at all in fact.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 24, 2016, 09:34:28 PM
Ah, my personal experience of the snip was absolutely HORRENDOUS!

Teaches me for trusting a pirate doctor in Canvey Island. Serves me right for going to Canvey at all in fact.
Having been to Canvey Island quite a few times in my youth, I can sympathise... :o


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on June 27, 2016, 07:12:44 AM
27/6/16

Just a bit of benching this morning as the lower half is still a bit sore....

Bench
3x5@60
5@80
5@90
5@100
3@110
1@120
3 x 2@122.5
8@100
The top sets were right on the limit today (as they should be at 90%) so no extras

And that was it. I had big plans for some back work, but just could not be bothered. Going on holiday in 4 weeks so will have some down time then. Just got to buck up for the next month...

Not great diet wise over the weekend. Not enough good food, but the macros were about on the numbers. Meh.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on July 01, 2016, 07:51:42 AM
1/7/16

Only the second training session this week - man bits are still rather bruised :o

Bench
3 x 10@80 P*** poor weight, but the first time I have benched for 10 in quite some time....

Flyes
3x10@20

cable crossover
3 x 10@25

DB curl
3 x10@22.5 plus of couple of drop reps

weight has gone up to 116.1  :(. Some personal issues resulted in diet issues. Whoops.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on July 01, 2016, 10:46:11 AM
Just thought that I'd pop my current diet up as it has changed a wee bit fom the start and I won't remember it if I change it again

Meal 1 (7am)
3 x hard boiled eggs
whey (50g)
Udos (10g)

Meal 2 (10 am)
mackerel in brine (1 can 88g)
quark (50g)
celery

Meal 3 (1 pm)
salmon fillets (180g)
broccoli/salad/green stuff
dressing made with udos (10g)

meal 4 (3pm)
almonds (25g)
brazil nuts (25g)

meal 5 (6 pm - ish)
chicken/beef/fish/whatever (200g)
coconut oil (10g)
more green stuff

Meal 6 (before bed)
whey (50g)
udos (10g)

Depending ont the evening meal that works out at
2000 cals
15g CHO (3%)
207g PRO (42%)
122g FAT (55%)










Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on July 05, 2016, 03:12:01 PM
5/6/16

No training yesterday (little un up in the night) but did some benching this morning. Blimey, this is turning into a bench only journal!
Bench
3 x 6@95
8@95
Going to have some pecs DOMS tomorrow

vertical pulls
3x50@BW

WGBO rows
3x10@60


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on July 06, 2016, 01:15:07 PM
6/6/16

At last! Some none-bench training!!

Squats this morning
loads x bar
2 x 6@60
6@80
6@100
6@110
6@120
3x6@130

DB curl
3x10@22.5

OH extension
3x10@70

cable curl
3x10@50

squats felt very nice and solid, if not overly fast. Happy.


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on July 08, 2016, 07:39:13 AM
8/7/16

No training this morning. Mrs B and I went out for an anniversary dinner last night which was accompanied by(lots of) wine and (lots of) cocktails so have pushed training back to this afternoon (maybe  :P).

Weight this morning is 116.1, so no change from last week. Considering how rubbish my diet has been this week, that is a minor miracle. Getting back on the diet today, just in time for my holiday in 9 days. Talking of which I have a PLAN to limit any weight gain to 1kg. This involves a keto diet and daily running. Not sure if the hotel has a gym, but it will be visited if it has... ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on July 11, 2016, 07:57:37 AM
No training on Friday afternoon and none this morning. Mrs B was on a works do on Saturday and I was taxi man - didn't get in until 3 ish. No chance of getting up this morning.... ::)

In other news - been checking out Brian Mujati's You Tube channel (108 kg former Springbok prop, brewer and a bit of a beast...) some cool inspiration there. I imagine Monbeef is in a similar sort of condition....


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on July 15, 2016, 07:29:50 AM
Well, if last weeks weight stasis was a minor miracle, this week's is right up there with turning water into wine.

Weight today is 116.1 so no loss, but I have done pretty much no exercise and the diet has been apalling this week. Considering that I am off on holiday on Sunday for two weeks it's not the best time to regroup, but when is? So although there won't be any updates, I have a plan, and the hotel does have a gym so I shall be hitting that on a daily basis with (maybe) a few runs thrown in the mix.

Peace out bros


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 01, 2016, 07:44:45 AM
Back off the hols today. Cheeky post hols weigh in this morning - 117.4kg, so a bit of holiday bloat and no more. Phase 2 starts today. Exactly the same as Phase 1 but with a new name  :P


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 02, 2016, 10:34:57 AM
Well, first day in the gym for quite a while :o

Bit of a bust really - was meant to be benching, but had some issues with my right rotator. Not sure what caused it, but it was giving me gip with just the bar, so I sacked the benching off. Hopefully it will resolve with some prehab

so that left back
WG BO Row
3 x 10@60

Vert row
3 x 50@BW

Parallel grip pulldown
3 x 10@120

1arm row
3x10@30

Gym has got some new dumbells - up to 50kg which is nice...not that I'll be using them for a while


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 02, 2016, 10:57:42 AM
Also started on the creatine today - not the 'special' creatine you understand  :-\, just the normal stuff (watermelon flavour).


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 05, 2016, 08:37:43 AM
Not done a right lot this last few days - just haven't been able to get out of bed at 4.30!!
Got to the gym this morning, but for 6am rather than 5. This might be a temporary solution to the getting out of bed problem.
Not a bad session as it turned out

OH Press
5x3@80
1x10@60

leg press
3x10@240

front squat
3x5@60

SL dead
3x10@100

Leg extension
3x10@80

Leg curl
3x10@50

Goblet squats
3x10@22.5

Leg ext and curls were supersetted with calf raises on the leg press
6x30@120. These really, really hurt!

Weight this morning 116.6.  :-\ Way over where I wanted to be (should have been about 109 by now), but I expected it not to be smooth. Got a good run in to Christmas now, by which time I expect to be under 100kg.

Vacillating about a change in macros, to higher carbs and lower fat. Will think on…


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 08, 2016, 08:13:07 AM
Got in the gym this morning for 5. yay! ;D

Both Oly bars knackered  >:(

That meant no deadlifting :(

Just shoulders today

OH press
3 x 10@40 - really light weight, but need to build up the reps on this and not just go for heavy stuff and low reps

side cable raise
3x10@15

rear cable raise
3x10@15

tried some cable upright rows but rotators said no. They have said no for a number of years, but I keep trying every now and then

some high rep, low weight rotator work


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 09, 2016, 07:41:43 AM
Got in the gym for 5 am again. Yay  :)

One oly bar repaired  :)

Benching today  :)

Bench
3 x 2@120. All felt pretty good and relatively speedy. Could probably have got 125 but its all good  ;)


Back
Horizontal rows 2x10@BW. Feet tucked up as I couldn't get the full ROM with straight legs. My back is woefully weak :-[

WG BO Row 3x10@62.5

Pulldown 3x10@120

1A row 3x10@35. Puffing a bit on these. Conditioning needs some work!

SA pulldown 3x10@45


Interspersed with these were calf raises 7x30 @120. These really hurt. Again

And some rotator work and facepulls


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 10, 2016, 07:55:10 AM
3rd day in the gym on the bounce...that's what I call proper consistency  :P

Squats
loads of warm up stuff today. Light leg presses then a LOT of BW squatting and finally some jump squats.
3@60
3@100
3@120
3@140
2@160
3x2@172.5
Technique was a little ropey, a bit too much back, but that will resolve with more consistant squatting  :)

DB curls
3x10@22.5

OH rope extensions
3x10@60

EX bar curl
2x8@40

And BOOM! the gunz are firing again! ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 11, 2016, 07:58:22 AM
 Came v.close to not getting up this morning, but with a liberal amount of willpower applied (most of the day's I think!)I crawled out of bed.

Upper body shizzle this morning

Press
warm up
3x2@90. Nothing left in the shoulders after this so no down sets

Bench
8x10@70. Weight was nothing to write home about, but my repping is god-awful, so pleased with all those sets

Calf raise

8x30@120. Less ouch than the last couple of sessions

116.6 kg still  >:(. I blame the creatine....


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 15, 2016, 11:55:24 AM
Didn't get to the gym on Friday, but went for a gentle plod. Felt like a marathon, but was just under a quarter of it (10.3k). Did it in 1:07.34.
Very happy with this since I have not done any plodding for a while. Could I get under an hour for 10k? Will probably never find out :-\

No lifting this morning as I got home at 1:30 last night from a weekend on the south coast. Had a lie in till 6:30...


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 16, 2016, 07:57:38 AM
Up a bit late this morning...wasn't out of the house until 5.15. Anyway, benching this morning

Bench
6 x 6@100. Astute readers of my journal (both of you) will realise that this is double the volume I normally do. No rhyme or reason behind this today, just did it because there was loads in the tank ;D. Nice speed and the bar path felt really good ;D. Will probably pay for it tomorrow... :o

calf raise on leg press
8x30@120. Barely an ouch at all today. Time to up the weight.

WG BO Row
3x10@65. That was it for back, just wanted to go to sleep in the leg press.....  :-\


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: K_Dogs on August 16, 2016, 02:31:10 PM
Definitely some lovely pec DOMS coming your way after the 6x6  ;D Enjoy!


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 16, 2016, 02:36:41 PM
Definitely some lovely pec DOMS coming your way after the 6x6  ;D Enjoy!

Very much looking forward to not being able to raise my hands over my head or scratch my a*** :P ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 18, 2016, 10:10:35 AM
Squats this morning..bit later today but in the gym for 6.30

Squats
warmed up with light leg presses and bodyweight squats and some jump squats. About 15 mins in total and just getting a sweat on
2x5@60
2x5@80
5@100
6@120
6@130
3x6@137.5. Woop woop 300lb! Keep on truckin'! ;D

DB curls
3x10@25

OH extension
2x10@65
1x10@70

Concentration curls
3x10@7.5

Tri pushdowns
3x10@45

Would have had a great pump if I had any glycogen in me!!

Fin.

Oh, in other news -no pec DOMS! WTF! ???


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 19, 2016, 12:02:00 PM
So its the Friday after payday which means in our office its 'chippy Friday'.
6 portions of really nice chips floating round the office and I have a salmon salad for lunch >:(
Bah!

Still, training this arvo.... ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 22, 2016, 11:56:32 AM
Training Friday afternoon was a bit hit and miss

OH Press 5 x3@80. Pretty speedy for the most part. ;D

Then did some odds and sods for various bodyparts that I hadn't managed to get done during the week. Nothing spectacular and couldn't remember most of it :-[

weight this mornning 117  >:(


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 23, 2016, 08:04:45 PM
Monster session (for me anyway) this afternoon. Managed to train this afternoon as Mrs B and the little B's were off to Lightwater Valley, therefore had some time after work. So, so much better than training in the early AM  ;D

Bench
8x3@112.5. Could have done these all day. Good times ;D

WG BO Row
3x10@70
1x10@75

Lat pulldown
4x10@120

1A Rows
4x10@ 40. Blowing like a steam train by now....

SA pulldowns
4x10@60

Fin

Nearly forgot...
toe presses
12x30@140

Have added a few carbs (<50g) into the diet, dropped a bit of fat and upped the protein a bit.Macros are 10% carbs, 65% protein and 25% fats. Lets see how that goes, but looking good early doors ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 24, 2016, 08:32:32 AM
So back to the morning workouts..what a pile of s***

Warmed up the legs ready for squatting, but guess what...got to 130 and there was nothing in the tank. I mean rien, so bailed. Even the gun show got cancelled...

How do folks on here fit training round life?? 3 days a week I am dropping little B1 at school and picking little B2 from nursery then home for tea, bit of play, little Bs to bed then some time with Mrs B. Mondays I am picking little B2 from dancing, then home etc, so that leaves Friday when I can (maybe) get some time after work to train. Early AMs are just not sustainable for me and I never want to train then anyway.

Moan over, time for some fish....


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on August 25, 2016, 11:34:16 AM
Had a bit of an episode yesterday with a massive headache, blurred vision and general weakness. Ended up going to hospital with the paramedics just to be careful, given my PMH. All good in the end though, probaly due to poorly controlled hypertension . A minor issue with kidney function also, so knocking the creatine on the head for a while, at least until I see my GP  :)

Apropos of nothing.. weight this morning 116  ;D


Title: Re: From fat to flab-less (fabulous - did you see what I did there?)
Post by: tony_bonner on September 16, 2016, 01:25:33 PM
Just a quick update for my 1.7 followers. Not trained since my last entry due to some personal issues, but they have been pretty much resolved so onwards and forwards. Will try to get back to some early AM training with some lunchtime or evening runs in there. Despite being patently not built for running, I absolutley love it when I get out so will be running 3 or 4 times a week

Got back on the C25K this week (Wk1). Have done 2 lunchtime runs and an extended (45 mins) evening run. No idea on distance as I am on retro non-smart phone at the moment so no Strava, but this should change soon. Will hopefully be on deadlifts on Monday morning.

Weight is still 116, but have abs and some thigh separation - gonna look awesome at sub 90  ;D