Blairw Summer Weight Loss / Fitness Journal

Cheers - we don't actually ever have them programmed other than when doing specific strength work. I don't think it would ever be sensible to have them as a high rep component of a Wod! Because of that we don't do them that often - so its nice to see an increase when they do pop up!

Great for helping to develop snatch work, something I am hoping to improve upon in the coming months!
 
Tuesday Diet

No Training today - managed to book our wedding venue though!!

Diet came in at 2141 for the day!
 
Thanks for the input

I may well take some time with a lighter weight on an open training session and try some stance balance work :)
 
Fair Point - I do like the way it works my core, I find it a humbling movement in comparison to regular squatting. Plus it's cool, how often do you want into a normal gym and see someone with the weight above their head squatting!
 
We are hopefully going to be running some oly specific classes in the near future so I will be sure to get along to them
 
Wednesday Training
Busy Busy Day (which I am now feeling!)

I knew today's WOD was cardio only so decided to pop into the gym at work for the following

Sets
Bench Press, 10 reps | 20 kg
Bench Press, 10 reps | 30 kg
Bench Press, 5 reps | 40 kg
Bench Press, 5 reps | 50 kg
Bench Press, 5 reps | 60 kg
Bench Press, 5 reps | 72.5 kg
Bench Press, 5 reps | 72.5 kg
Bench Press, 5 reps | 72.5 kg
Bench Press, 5 reps | 72.5 kg
Bench Press, 5 reps | 72.5 kg

Another 2.5KG increase on the bench, was a little bit sticky towards the end but hopefully I will get 75 OK next week.

Sets
Push Press, 5 reps | 20 kg
Push Press, 5 reps | 30 kg
Push Press, 5 reps | 40 kg
Push Press, 5 reps | 50 kg
Push Press, 5 reps | 60 kg
Push Press, 4 reps | 70 kg
Push Press, 4 reps | 70 kg

Some heavier push press in... shoulders were tired and I could feel myself starting to go for a jerk instead so decided to call it for a day.

I got a last minute call to fill in at football.. so 8 a side (big big park) for an hour left me quite tired as it is a lot of running!

Then straight from there (after lots of water) to the box for tonights WOD

"Fight Gone Bad" Style of Wod tonight

5 Minutes at each station
Cycle
Row
40 Single Skips / 20 AB Mat Sit Ups
"Cindy" - 10 Ring Rows, 10 Press Ups, 15 Air Squts

All followed by a 2KM run...

I was pretty much done in by the time I got there so was working at around 60 - 70% effort.

Wednesday Diet

2068Kcals - In hindsight with all the days activity I should have bumped this up a few hundred
 
ronski said:
No pull ups for Cindy? I grind them out in singles :(
Click to expand...
Neither the time of the energy

Thursday Training

Following on from the other day's discussion

Sets
Snatch Balance, 5 reps | 20 kg
Snatch Balance, 5 reps | 30 kg
Snatch Balance, 5 reps | 30 kg

Sets
Snatch, 5 reps | 30 kg
Snatch, 5 reps | 35 kg
Snatch, 3 reps | 40 kg
Snatch, 3 reps | 45 kg
Snatch, 1 rep | 50 kg
Snatch, 1 rep | 50 kg
Snatch, 1 rep | 55 kg
Snatch, 1 rep | 60 kg

Then on to a game of five a side again - not half doing a lot of running around after a ball these days!

Thursday Diet

2071Kcals today!
 
Friday Training

20 Squat Cleans - 20KG

30:00 AMRAP: (Modified Hero WOD "Gaz")
90 Skippings
8 Squat Cleans, 60 kg
11 Push-up (hand release)

Took it nice and slow and got to 6 Rounds and half way through the 7th rounds cleans - enjoyed getting my form on clean's on point

Friday Diet

2157 Kcals
 
Sunday Training
Five A Side

Sunday Diet
2222Kcals

Monday Training


Buy In:
15 Pull Ups

15 - 12 - 10 - 7 - 5

Back Squats - 70KG
Press Up D/Bell Rows - 12.5KG

Buy Out:
15 Pull Ups

Decided to actually do the pull ups as singles today - full lockout, no jumping!

Then Football tonight - decent game

Monday Diet

4 Year olds birthday party - CAKE!
2149Kcals

Will do the weekly post tomorrow when I have access to my spreadsheet
 
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
01/06/2015 - 219.9
08/06/2015 - 221.2
15/06/2015 - 216.6
22/06/2015 - 213.6 (3 Lbs Lost)

Good solid week - trained well and ate pretty well too - slightly higher kcals than the week before but not by any huge difference.


Diet

Average for Week
Kcal - 2144
Protein - 145 (35%)
Carbs - 198 (47%)
Fat - 74 (18%)
 
Tuesday Training

Work gym today - was let down by my training partner as he had to go to an off site job so I didn't have a spotter :(

Sets
Bench Press, 10 reps | 20 kg
Bench Press, 10 reps | 30 kg
Bench Press, 5 reps | 40 kg
Bench Press, 3 reps | 50 kg
Bench Press, 3 reps | 60 kg
Bench Press, 5 reps | 75 kg
Bench Press, 5 reps | 75 kg
Bench Press, 5 reps | 70 kg
Bench Press, 5 reps | 70 kg
Bench Press, 5 reps | 70 kg

My second set at 75KG was getting sticky so didn't want to continue without a spotter in place - will revisit next week (thought I have heard todays wod contains bench :( )

After being annoyed at the bench and having no spotter i decided to do some bro reps instead

Sets
Barbell Curl, 5 reps | 30 kg
Barbell Curl, 5 reps | 30 kg
Barbell Curl, 5 reps | 30 kg
Barbell Curl, 5 reps | 30 kg

Sets
Tricep Pull Down (Rope), 5 reps | 23 kg
Tricep Pull Down (Rope), 5 reps | 23 kg
Tricep Pull Down (Rope), 5 reps | 23 kg
Tricep Pull Down (Rope), 5 reps | 23 kg
Tricep Pull Down (Rope), 5 reps | 23 kg

Tuesday Diet

2046Kcals
 
Wednesday Training

Sets
Strict Press, 5 reps | 20 kg
Strict Press, 5 reps | 30 kg
Strict Press, 5 reps | 40 kg
Strict Press, 5 reps | 40 kg
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 50 kg

Sets
Split Jerk, 3 reps | 50 kg
Split Jerk, 3 reps | 50 kg
Split Jerk, 3 reps | 60 kg
Split Jerk, 3 reps | 60 kg
Split Jerk, 3 reps | 70 kg
Split Jerk, 2 reps | 80 kg
Split Jerk, 1 rep | 90 kg
Split Jerk, 1 rep | 90 kg
Split Jerk, 1 rep | 90 kg

Here - have a video! https://instagram.com/p/4UWk5GHaVJ/?taken-by=blairloch

This was my third of the 90KG's - fairly happy with it, elbows should be much higher in the front rack position, and I drove forward a fair bit during the lift

Wednesday Diet

2047Kcals
 
That was actually the third lift - and if you can hear in the video I am talking about pushing it - the first two lifts I wasn't getting under the bar properly and was having to push to a fully extended position

Aiming to get over 100 in the coming months which will be awesome
 
I will take some more next week when I am in... I did feel myself locking my shockers back to stablise the weight, but only on that third lift.
 
Thursday Training
Very tough game of five a side tonight - an hour and a half against some fit players!

Thursday Diet

2359 - Felt like I needed some more Kcal to get me through football and had some protein afterwards for recovery

Going to have a semi cheat day today to try and refuel myself for the next few weeks
 
Friday Training
Nothing, Nada, Nout

Friday Diet
Semi Cheat Day - bowling, nandos, cinema (with baskin robbins) - 2403Kcal
 
Yeah was very much needed - been 9 weeks on the trot!

Saturday Training

Sets
Bench Press, 10 reps | 20 kg
Bench Press, 10 reps | 30 kg
Bench Press, 5 reps | 40 kg
Bench Press, 3 reps | 50 kg
Bench Press, 3 reps | 60 kg
Bench Press, 2 reps | 70 kg
Bench Press, 1 rep | 80 kg
Bench Press, 1 rep | 85 kg
Bench Press, 1 rep | 87.5 kg

10KG BENCH PRESS PR!!!

Sets
Clean & Jerk, 5 reps | 30 kg
Clean & Jerk, 5 reps | 40 kg
Clean & Jerk, 3 reps | 50 kg
Clean & Jerk, 3 reps | 60 kg
Clean & Jerk, 1 rep | 70 kg
Clean & Jerk, 1 rep | 80 kg
Clean & Jerk, 1 rep | 85 kg

Sets
Split Jerk, 1 rep | 80 kg
Split Jerk, 1 rep | 85 kg
Split Jerk, 1 rep | 90 kg
Split Jerk, 1 rep | 95 kg

A more modest 5KG PB here - definitely have 100 in me so gonna go for it shortly.

Saturday Diet
2150Kcals including 4 Coors Light :O

Sunday Diet

2283Kcal with a little bit of guestimation!
 
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
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 (2.8Lbs Lost)

Solid Week - still not started my running training, gonna go for 12 weeks out. Couple of much harder games of football this week (better quality) but a few more rest days / bit more relaxed on the diet. I even had 4 Beers on Saturday and a ton of ice team on Friday Night!!


Diet

Average for Week
Kcal - 2205
Protein - 152 (35%)
Carbs - 207 (48%)
Fat - 73 (17%)

Changes to the diet this week will be hopefully a slight increase in average protein intake. Decided to get some Whey to supplement with - nothing extreme as id prefer not to drink my kcals when on a cut.
 
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