Blairw Summer Weight Loss / Fitness Journal

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!
 
Wednesday Training
No training today!

Wednesday Diet
No training so less Kcals - 1850 with a good macro ratio
 
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!
 
Sunday Training
Just my weekly game of five a sides today - 70 minutes in the pouring rain!

Sunday Diet
Good - 2126
 
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%)
 
Monday Training
No training today - was meant to be a 1RM Squat day at the crossfit box but I didn't have time to make it in today

Monday Diet
Came in at 2,112
 
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
 
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
25/05/2015 - No Weigh In

Still staying at my fiancée's parents for a week. Decided against picking up the scales the other day and will simply do my official weigh in next Monday morning!

I do know I have lost weight (had a wee weigh in when over one afternoon) but I am not going to record a number that is not captured at the same time / state as every other weigh in.

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

Feel like I have a lot more in my legs now - football was much easier this week so I think I might actually do some cardio this week, I am, after all, doing the Half Marathon in October and I want to have a decent base.

Diet

Average for Week
Kcal - 2461
Protein - 149(30%)
Carbs - 241(49%)
Fat - 103(21%)

Not happy with this weeks eating - going to keep more control this week.

No excuses, I had to deal with going out better and make more sensible choices in terms of calorie count and macros.
 
Monday Training

Everything was being used at the gym basically so I had to make do with this for the day

Sets
Lat Pull Down, 5 reps | 39 kg
Lat Pull Down, 5 reps | 52 kg
Lat Pull Down, 5 reps | 73 kg
Lat Pull Down, 5 reps | 59 kg
Lat Pull Down, 5 reps | 52 kg

Sets
Inverted Barbell Row, 5 reps | BW
Inverted Barbell Row, 5 reps | BW
Inverted Barbell Row, 5 reps | BW
Inverted Barbell Row, 5 reps | BW
Inverted Barbell Row, 5 reps | BW

Sets
Seated Pulley Row, 5 reps | 52 kg
Seated Pulley Row, 5 reps | 52 kg
Seated Pulley Row, 5 reps | 52 kg

Sets
Deadlift, 8 reps | 60 kg
Deadlift, 5 reps | 90 kg
Deadlift, 5 reps | 110 kg
Deadlift, 5 reps | 110 kg
Deadlift, 5 reps | 90 kg
Deadlift, 5 reps | 90 kg

Felt like i was just messing about really since I had planned on a squat session and I had no chance of getting near the rack :( Downside of a 16 quid gym but I can't justify more at the moment when I am forking out for my CF gym at home

Monday Diet

Much improved today - 2087
 
Tuesday Training

40 Wall Balls, 9 kg
30 Bench Press, 50 kg
40 Box Overs
20 Kettlebell Push Press (One Arm R)s, 16 kg
20 Kettlebell Push Press (One Arm L)s, 16 kg
50 Air Squats
20 Knees To Elbows
20 Overhead Plate Lunges, 20 kg
50 AbMat Sit-ups
40 Ring Rows

Then on to the golf course for 18 holes

Tuesday Diet

2,146 Kcal today!
 
Wednesday Training

Working with an Axel Bar for some Cleans

Axle Clean, 10 reps | 40 kg
Axle Clean, 5 reps | 50 kg
Axle Clean, 2 reps | 60 kg
Axle Clean, 2 reps | 70 kg
Axle Clean, 1 rep | 80 kg
Axle Clean, 1 rep | 80 kg
Axle Clean, 2 reps | 75 kg
Axle Clean, 1 rep | 80 kg

Sets
Ring Row | 42 reps

Sets
Close Grip Push Up | 13 reps

AMReps in 1 min:
Air Squat | 42 reps

Wednesday Diet

Good today - 2,205Kcals
 
Thursday Training
Five A Side tonight - 60 minutes. Suffered a wee bit as I think I have a slight cold coming on at the moment!

Thursday Diet
2162 Kcals!
 
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