Blairw Summer Weight Loss / Fitness Journal

NarChaDBaueR · 20 Aug 2015 at 10:39

blairw said:
Getting there - 11.5%
I should hit the 2 stone mark shortly, and then soon after see the 100's for the first time in... well my adult life possibly?
I am very happy with my progress and really can't imagine going back - I used to talk the talk when it came to this stuff but now I'm walking it too.

aha yeah I'm the lightest I've been since I was 18/19 (25 now). Feels good mane!

blairw · 20 Aug 2015 at 11:28

Well done - it is an awesome feeling!

blairw · 20 Aug 2015 at 22:19

Wednesday Training

An Hour of 9 A side - sweaty stuff

Wednesday Diet
2188 Kcals - decent enough macros

Thursday Training

5/3/1 Session
Sets
Warm Up
10 Deadlifts | 50 kg
5 Deadlifts | 60 kg
5 Deadlifts | 75 kg
3 Deadlifts | 90 kg

5/3/1 Sets
5 Deadlifts | 110 kg
3 Deadlifts | 125 kg
3 Deadlifts | 140 kg

Joker Set
1 Deadlift | 145 kg

AMRAP
9 Deadlifts | 110 kg

Then at crossfit tonight

LOTS OF SNATCH WORK / MOBILITY STUFF

This was actually a complex but not sure I can log that well on my app
Every 1 min for 12 mins: Hang Snatches, Pause Snatches, and Squat Snatches : 12.0 rounds | Rx'd
Every 1 min for 12 mins:
1 Hang Snatch, 55 kg
1 Pause Snatch, 55 kg
1 Squat Snatch, 55 kg

Then

This wasn't exactly it but it was hard to log

Every 4 mins for 20 mins:
6 Deadlifts, 120 kg
Turkish Get Up, 1 min (managed a couple each minute at 18Kg
10 Box Jump (24 In.)s
Handstand Push-up, 1 min (Actually managed a few strict - surprised myself!)

Thursday Diet
2176Kcal's

blairw · 21 Aug 2015 at 14:52

blairw · 26 Aug 2015 at 11:43

Body update
20/04/2015 - 229.4
27/04/2015 - 227.4
05/05/2015 - 225.1
11/05/2015 - 223.6
18/05/2015 - No Weigh In
25/05/2015 - No Weigh In
01/06/2015 - 219.9
08/06/2015 - 221.2
15/06/2015 - 216.6
22/06/2015 - 213.6
29/06/2015 - 210.8
6/07/2015 - 210.7
13/07/2015 - 208
20/07/2015 - 205.5
27/07/2015 - no weigh in
03/08/2015 - 211.1
10/08/2015 - 208.7
17/08/2015 - 203
24/08/2015 - 201.7

Would you believe it... .3lbs away from two stone lost!

Average for Week
Kcal - 2600
Protein - 179 (37%)
Carbs - 224(47%)
Fat - 76 (16%)

blairw · 26 Aug 2015 at 12:11

blairw · 26 Aug 2015 at 12:31

Tuesday Training
I actually followed the strength wod today because I wasn't feeling great so didn't want to squat

Sets
2 Push Press | 40 kg
2 Push Press | 50 kg
2 Push Press | 60 kg
2 Push Press | 70 kg
2 Push Press | 75 kg
2 Push Press | 80 kg

Also more handstand work to get used to being upside down - max set of 12 reps

blairw · 27 Aug 2015 at 13:52

Wednesday Training

5/3/1 during the day, felt week due to the shoulder stuff over the last few days

Sets
Warm Up
10 Bench Press | 20 kg
10 Bench Press | 25 kg
5 Bench Press | 30 kg
5 Bench Press | 40 kg
3 Bench Press | 50 kg

5/3/1 Sets
5 Bench Press | 50 kg
5 Bench Press | 60 kg
10 Bench Press | 65 kg

Joker
5 Bench Press | 70 kg
5 Bench Press | 75 kg
5 Bench Press | 75 kg

AMRAP
15 Bench Press | 50 kg

Then at night we done 'Hotshots 19' a crossfit hero WOD that was originally to raise money for the 19 Firefighters killed in Arizona a few years back. As it was in class there was a 42 min time limit to allow the next class to start
Looking for 6 rounds to complete but I only managed 5 - was hellish

42:00 AMRAP:
30 Air Squats
19 Cleans, 60 kg
7 Pull-ups
Shuttle Run, 400 m

I then went on to eat a lot afterwards so came in around 2500

ronski · 28 Aug 2015 at 14:04

That hero wod is tough - well done on 5 roudns mate

blairw · 4 Sep 2015 at 11:40

Still been training - busy busy with other stuff so here is a quick run down!

I am came in at 201.4 which puts me at 2 stone down on the dot!! Having a hard time with control at weekends lately but hopefully gonna see an end to that soon

Rids · 4 Sep 2015 at 12:30

Christ man, you're a machine.

Good work!

blairw · 4 Sep 2015 at 12:42

Thanks man

Just looking forward to getting bf down to a level I am happy to start gaining on to!

blairw · 15 Sep 2015 at 13:18

Had a week off there - was back at it yesterday hard

Back Squat 5x5 : 2250 kg | 90 kg, 90 kg, 90 kg, 90 kg, and 90 kg | Rx'd 0 kg
Sets
5 Back Squats | 90 kg
5 Back Squats | 90 kg
5 Back Squats | 90 kg
5 Back Squats | 90 kg
5 Back Squats | 90 kg

Then

Bear Complex (7 sets of the complex without letting go of the bar) = 1 round. 5 Rounds

Power Clean
Front Squat
Push Press (Front Rack)
Back Squat
Push Press (Back Rack)

Sets
7 Bear Complexes | 50 kg
7 Bear Complexes | 50 kg
7 Bear Complexes | 50 kg
7 Bear Complexes | 50 kg
7 Bear Complexes | 50 kg

Then before football I went for a slow / steady run - 5KM in 29:57

Then I played 75 Minutes of Six a Side

Kcal - 2229

ronski · 15 Sep 2015 at 19:34

Good work on the bear complex mate

blairw · 9 Oct 2015 at 16:04

Its no longer summer... closing this to open a new log on Monday... come jump in!