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Author Topic: From fat to flab-less (fabulous - did you see what I did there?)  (Read 69766 times)
tony_bonner
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« Reply #225 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
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tony_bonner
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« Reply #226 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  Tongue
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tony_bonner
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« Reply #227 on: August 02, 2016, 10:34:57 AM »

Well, first day in the gym for quite a while Shocked

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
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tony_bonner
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« Reply #228 on: August 02, 2016, 10:57:42 AM »

Also started on the creatine today - not the 'special' creatine you understand  Undecided, just the normal stuff (watermelon flavour).
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tony_bonner
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« Reply #229 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.  Undecided 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 onů
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tony_bonner
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« Reply #230 on: August 08, 2016, 08:13:07 AM »

Got in the gym this morning for 5. yay! Grin

Both Oly bars knackered  Angry

That meant no deadlifting Sad

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
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tony_bonner
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« Reply #231 on: August 09, 2016, 07:41:43 AM »

Got in the gym for 5 am again. Yay  Smiley

One oly bar repaired  Smiley

Benching today  Smiley

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


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

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
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tony_bonner
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« Reply #232 on: August 10, 2016, 07:55:10 AM »

3rd day in the gym on the bounce...that's what I call proper consistency  Tongue

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  Smiley

DB curls
3x10@22.5

OH rope extensions
3x10@60

EX bar curl
2x8@40

And BOOM! the gunz are firing again! Grin
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tony_bonner
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« Reply #233 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  Angry. I blame the creatine....
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tony_bonner
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« Reply #234 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 Undecided

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...
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tony_bonner
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« Reply #235 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 Grin. Nice speed and the bar path felt really good Grin. Will probably pay for it tomorrow... Shocked

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.....  Undecided
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K_Dogs
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« Reply #236 on: August 16, 2016, 02:31:10 PM »

Definitely some lovely pec DOMS coming your way after the 6x6  Grin Enjoy!
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tony_bonner
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« Reply #237 on: August 16, 2016, 02:36:41 PM »

Definitely some lovely pec DOMS coming your way after the 6x6  Grin Enjoy!

Very much looking forward to not being able to raise my hands over my head or scratch my a*** Tongue Grin
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tony_bonner
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« Reply #238 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'! Grin

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! Huh
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tony_bonner
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« Reply #239 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 Angry
Bah!

Still, training this arvo.... Grin
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