Blairw Summer Weight Loss / Fitness Journal

Wednesday Training

'Fight Gone Bad' Style workout today

2 rounds, 1:30 per station:
AbMat Sit-up
Bike (Stationary)
Ring Row
Push-up
Row

Then on to a 2KM Block Run

Wednesday Diet

Another solid day on the diet front - Going out for lunch tomorrow (Pre selected 6oz fillet grilled with green veg)
Sarah is carbing for a 20mile training run at the moment, so Pasta with chicken tomorrow night for dinner!
 
Thursday Training
No training today - back at it tomorrow!

Thursday Diet

Came in at the 2400 mark - not too bad considering i ate out (10oz fillet + chips) and had a carb heavy meal for dinner!
 
Friday Training

Double training for me today - went to a local gym at work with a workmate who wants to get fit to test it out for equipment. May suit but if its busy there is only 1 rack!
While there I decided to do yesterdays WOD which was establish a 1rm/heavy single on deadlift.
Struggled a bit due to lack of lifting, no chalk and poor equipment (the 20 plates were tiny) and came in at 165KG. Decided to do some light shoulder press and front squat (more so to make a point to the PT who had been training a guy in the art of the quarter squat right before i went into the rack)

Then onto the WOD for Friday

5 rounds of:
4 Hang Squat Snatches, 40 kg
12 Push-ups
8 Barbell Lunges, 40 kg

Took it nice and slow since I haven't snatched in quite a while. Came in at about 15 minutes which isn't very slow actually!

Friday Diet
Could have ate more than I did considering the volume of training - came in at 2025!

Saturday Training

Made it along to the 'Team Series' WOD where you work as a team of 4, 2 guys, 2 girls to get through a workout. This wasn't something that required much technical input really since it was a case of having 2 team members working at a time, tagging in and out to each complete

10-9-8-7-6-5-4-3-2-1 reps of:
Clean & Jerk, 55 kg
Burpee Over Bar

For example, I completed my set of 10 c&j and burpees then tagged in my team mate - the girls were doing the same alongside us.

Our team won with a time of 25 minutes - both completing the workout with the 'Rx' weight, 55 for guys, 40 for girls.

Saturday Diet
Came in around 2600 for the day, which isn't a travesty considering the volume of work the last week! Went to view a venue and was treated to a complimentary lunch which was very nice!


Planning on a cycle today (Sarah is out doing her 20 mile marathon prep run) then football at night - very much cardio Sunday!

Will be going to Nandos for a lot of chicken to recover before kicking off tomorrow again!
 
Sunday Training
Well... It was 27.4KM on the bike today in a hurricane! (might be a little melodramatic)
Completed in 1 hour 15 minutes! Really enjoyed it!

Then 60 minutes of five a side football in the rain and wind!

Sunday Diet
Treated myself a little today... had a Nandos to get some protein in me, and finished it off with a mcflurry! Came in at 2471 for the day!
 
Weigh In / Update:

Thought I would post this while at work as I have the spreadsheet here - I will add on the Training / diet post for today later on tonight.

Body

20/04/2015 - 229.4
27/04/2015 - 227.4
05/05/2015 - 225.1
11/05/2015 - 223.6 (Down 1.5lbs)


Diet

Average for Week
Kcal - 2283
Protein - 171.14 (37.1%)
Carbs - 206 (44.78%)
Fat - 83.57 (18.11%)

I actually ate out for four of my meals this week, 2 of which I had to guesstimate the kcals a bit (using similar meals from other restaurants). Fibre intake has improved, and I am making a conscious effort to drink more fluids.

I am now 3 weeks in, and have lost 5.8lbs... so I am currently 0.2 short of my predicted weight loss - id be bothered by 2lbs, but 0.2 is nothing - i'd probably be lighter / heavier right now if I went and jumped on the scale.
 
Monday Training

In the crossfit box tonight

Sets
Barbell Lunge, 8 reps | 50 kg
Barbell Lunge, 8 reps | 55 kg
Barbell Lunge, 8 reps | 60 kg
Barbell Lunge, 8 reps | 62.5 kg
Barbell Lunge, 8 reps | 65 kg

7:00 AMRAP:
5 Inverted Rows
10 Box Jump (Step Up)s
30 Skippings

Monday Diet

Stuck to diet well today - 2129 and just about bang on macro wise! Do I get a well done sticker?
 
Tuesday Training

Went to the box early today and worked during Open Training. It was a 'Hero' WOD today, DT.
I called it to make the cleans and push jerk lighter than prescribed, all three movements were meant to be 70KG.

5 rounds of:
12 Deadlifts, 70 kg
9 Hang Power Cleans, 50 kg
6 Push Jerks, 50 kg

Finished in 18:29 - I paced myself far too much, I could have been much faster, but hey - least i kept my form right!

I then went and played 18 holes of golf in what can only be described as a hurricane!

12KM or so walking plus hitting a stupid ball (or in my case 4 different balls!!)

Tuesday Diet
Almost a perfect day - very close to exactly 2000 kcals and my desired macros!
 
Thursday Training
Run, 2 km
Handstand Hold, 20 secs
10 Push-up (hand release)s
15 Close Grip Push Ups
20 Push Press, 45 kg
25 Kettlebell Swing (Russian)s, 24 kg

Time: 20 Minutes 18 Seconds

Thursday Diet

1930Kcals with mixed macros - wee touch lower on protein that id have liked by hey ho!

Out tonight with some friends for a birthday - will try to limit drink intake!
 
Friday Training

Sets
Bench Press, 5 reps | 60 kg
Bench Press, 5 reps | 60 kg
Bench Press, 5 reps | 60 kg
Bench Press, 5 reps | 60 kg
Bench Press, 5 reps | 60 kg

Sets
Back Squat, 5 reps | 90 kg
Back Squat, 5 reps | 90 kg
Back Squat, 5 reps | 90 kg
Back Squat, 5 reps | 90 kg
Back Squat, 5 reps | 90 kg

Friday Diet

Out for a mates birthday that ended up with me having 3 pints of Innes & Gunn, 1 White russian and 2 Old J & Diet Coke.

Came in at around 2500 for the day so not the worst that could have happened - there were people having big slap up burgers at the table but luckily I had had my dinner earlier!
 
Weekly Update

Body

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

Hi guys - I am actually staying at my fiancée's parents for a week, cat sitting while they are on holiday! I didn't lift the scales form mine in time to do a weigh in today, and I am keen to keep my weigh ins under the same conditions (first thing Monday morning).
Undecided if I will pick them up for next Mondays weigh in or not... I quite fancy waiting a couple of weeks until I am back and seeing a big number loss! I did weigh in the middle of last week and was close to 1.5lbs down anyway so I know (and feel) that there has been a loss!

Next weigh in recorded may be the 1st June which will take me to the 6 Week stage!


Diet

Average for Week
Kcal - 2149
Protein - 167 (37%)
Carbs - 197 (47%)
Fat - 59 (14%)
 
Tuesday Training
New 1 RM set at open training today

Back Squat, 10 reps | 20 kg
Back Squat, 10 reps | 40 kg
Back Squat, 5 reps | 60 kg
Back Squat, 3 reps | 80 kg
Back Squat, 3 reps | 100 kg
Back Squat, 1 rep | 110 kg
Back Squat, 1 rep | 120 kg
Back Squat, 1 rep | 130 kg
Back Squat, 1 rep | 137.5 kg
Back Squat, 1 rep | 140 kg

I also done the strength portion of today's WOD
Sets
Strict Press, 8 reps | 40 kg
Strict Press, 6 reps | 45 kg
Strict Press, 4 reps | 47.5 kg
Strict Press, 2 reps | 50 kg
Strict Press, 4 reps | 47.5 kg
Strict Press, 6 reps | 45 kg
Strict Press, 8 reps | 40 kg

Away to play Golf later on tonight, will be about a 10km - 12km Walk :)

Tuesday Diet

Looking to come in at 1982 at decent Macros today!
 
Wednesday Training
Lots of mobility work and stretching today in the house - never got a chance to get into the box

Wednesday Diet

Came in at around 2400 today - pretty high protein.


Off out to see Derren Brown this evening, going to be heading to the filling station beforehand - lets see how much damage limitation I can do!
Heading to the box shortly - lets see what today has in store for me!
 
Thursday Training

Sets
Power Clean, 10 reps | 20 kg
Power Clean, 10 reps | 30 kg
Power Clean, 8 reps | 40 kg
Power Clean, 6 reps | 50 kg
Power Clean, 3 reps | 60 kg
Power Clean, 3 reps | 60 kg
Power Clean, 1 rep | 80 kg

Every 1 min for 20 mins, alternating between:
3 Power Cleans, 60 kg
5 Burpee Over Bars

Thursday Diet

Out to see Derren Brown last night - out for food at the filling station and a few cocktails - estimate at 2978
 
Friday Training

Sets
Thruster, 2 reps | 50 kg
Thruster, 2 reps | 55 kg
Thruster, 2 reps | 60 kg
Thruster, 2 reps | 65 kg
Thruster, 2 reps | 70 kg


Modified 'Fran' - Should be pull ups instead of ring rows
21-15-9 reps of:
Thruster, 45 kg
Ring Row
8:15

Friday Diet

Pretty decent - good recovery meal

2166 Kcals


I also jumped on the scaled at my parents the other day after lunch - I am now sitting 8Lbs down from the start of this experiment
 
Saturday Training
No training today - went for a 45 minute walk though

Saturday Diet

Horrendous - 3567, meal at wedding venue, followed by a BBQ, and a stupidly kcal heavy (didn't check recipe beforehand) cheesecake
 
Sunday Training
Just football today - didn't manage to get out on the bike!

Sunday Diet

Much improved - 1932Kcals

Be interested to look at this weeks stats tomorrow - still not gonna have a weigh in until the following monday though
 
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