Good on you mate!
Blairw Summer Weight Loss / Fitness Journal
- Thread starter blairw
- Start date
Good on you mate!
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!
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.
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.
Last edited:
Thanks mate - hope to hit some more PBs in the coming weeks, 100 for the jerk is defy there!
nice - how about 100kg for the clean ?
Work needed on technique i think - I think I have it in me but I need to link it all together
Soldato
Typo - but well done.
Thanks - well noticed!
Monday Diet
2141Kcal
Monday Training
75 Minutes Football inside - absolute sweatbox!
Tuesday Diet
2161Kcals
Tuesday Training
Sets
Back Squat, 15 reps | 20 kg
Back Squat, 10 reps | 40 kg
Back Squat, 8 reps | 60 kg
Back Squat, 8 reps | 70 kg
Back Squat, 2 reps | 80 kg
Back Squat, 2 reps | 90 kg
Back Squat, 5 reps | 100 kg
Back Squat, 5 reps | 100 kg
Back Squat, 5 reps | 100 kg
Back Squat, 5 reps | 100 kg
Back Squat, 5 reps | 100 kg
Sets
Deadlift, 8 reps | 60 kg
Deadlift, 8 reps | 60 kg
Deadlift, 5 reps | 80 kg
Deadlift, 3 reps | 100 kg
Deadlift, 3 reps | 130 kg
Deadlift, 3 reps | 130 kg
Deadlift, 3 reps | 130 kg
Deadlift, 3 reps | 130 kg
Deadlift, 3 reps | 130 kg
Sets
Bench Press, 10 reps | 40 kg
Bench Press, 10 reps | 40 kg
Bench Press, 5 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 | 75 kg
Bench Press, 4 reps | 75 kg
Bench Press, 4 reps | 75 kg
2141Kcal
Monday Training
75 Minutes Football inside - absolute sweatbox!
Tuesday Diet
2161Kcals
Tuesday Training
Sets
Back Squat, 15 reps | 20 kg
Back Squat, 10 reps | 40 kg
Back Squat, 8 reps | 60 kg
Back Squat, 8 reps | 70 kg
Back Squat, 2 reps | 80 kg
Back Squat, 2 reps | 90 kg
Back Squat, 5 reps | 100 kg
Back Squat, 5 reps | 100 kg
Back Squat, 5 reps | 100 kg
Back Squat, 5 reps | 100 kg
Back Squat, 5 reps | 100 kg
Sets
Deadlift, 8 reps | 60 kg
Deadlift, 8 reps | 60 kg
Deadlift, 5 reps | 80 kg
Deadlift, 3 reps | 100 kg
Deadlift, 3 reps | 130 kg
Deadlift, 3 reps | 130 kg
Deadlift, 3 reps | 130 kg
Deadlift, 3 reps | 130 kg
Deadlift, 3 reps | 130 kg
Sets
Bench Press, 10 reps | 40 kg
Bench Press, 10 reps | 40 kg
Bench Press, 5 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 | 75 kg
Bench Press, 4 reps | 75 kg
Bench Press, 4 reps | 75 kg
Wednesday Training
Total bro session
Sets
Strict Press, 10 reps | 20 kg
Strict Press, 10 reps | 20 kg
Strict Press, 5 reps | 30 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
Sets
Dumbbell Arnold Press, 8 reps | 14 kg
Dumbbell Arnold Press, 8 reps | 18 kg
Dumbbell Arnold Press, 8 reps | 18 kg
Dumbbell Arnold Press, 8 reps | 18 kg
Sets
Barbell Curl, 8 reps | 20 kg
Barbell Curl, 8 reps | 30 kg
Barbell Curl, 8 reps | 30 kg
Barbell Curl, 8 reps | 30 kg
Sets
Overhead Plate Tricep Extension, 8 reps | 20 kg
Overhead Plate Tricep Extension, 8 reps | 20 kg
Overhead Plate Tricep Extension, 8 reps | 20 kg
Sets
Cable Tricep Extension, 8 reps | 18 kg
Cable Tricep Extension, 8 reps | 18 kg
Cable Tricep Extension, 8 reps | 18 kg
Wednesday Diet
2270KCal
Going to a brazillian buffet place with 5 different kinds of meat served at your table today for lunch... :O
Total bro session
Sets
Strict Press, 10 reps | 20 kg
Strict Press, 10 reps | 20 kg
Strict Press, 5 reps | 30 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
Sets
Dumbbell Arnold Press, 8 reps | 14 kg
Dumbbell Arnold Press, 8 reps | 18 kg
Dumbbell Arnold Press, 8 reps | 18 kg
Dumbbell Arnold Press, 8 reps | 18 kg
Sets
Barbell Curl, 8 reps | 20 kg
Barbell Curl, 8 reps | 30 kg
Barbell Curl, 8 reps | 30 kg
Barbell Curl, 8 reps | 30 kg
Sets
Overhead Plate Tricep Extension, 8 reps | 20 kg
Overhead Plate Tricep Extension, 8 reps | 20 kg
Overhead Plate Tricep Extension, 8 reps | 20 kg
Sets
Cable Tricep Extension, 8 reps | 18 kg
Cable Tricep Extension, 8 reps | 18 kg
Cable Tricep Extension, 8 reps | 18 kg
Wednesday Diet
2270KCal
Going to a brazillian buffet place with 5 different kinds of meat served at your table today for lunch... :O
All I am reading is gains!
Gains indeed!
I think I was fairly accurate with my logging - I certainly held back when on previous visits ive attempted to put them out of business!
Thursday Diet
2315Kcal
Thursday
Five a side - 110 minutes! Was dying afterwards!
I think I was fairly accurate with my logging - I certainly held back when on previous visits ive attempted to put them out of business!
Thursday Diet
2315Kcal
Thursday
Five a side - 110 minutes! Was dying afterwards!
Last edited:
Friday Training
AMRAP 8 mins: Thrusters and Push-ups : 5 rounds + 5 Thrusters | 70 reps | Rx'd
8:00 AMRAP:
5 Thrusters, 50 kg
8 Push-ups
Friday Diet
The start of a terrible weekend... BBQ 1 - 2309Kcal
Saturday Diet
No Training... just 3900Kcals of Beer and Burgers...
Sunday Training
60 Minutes of Five a Side
Sunday Diet
Recovering a bit - 2197Kcal
AMRAP 8 mins: Thrusters and Push-ups : 5 rounds + 5 Thrusters | 70 reps | Rx'd
8:00 AMRAP:
5 Thrusters, 50 kg
8 Push-ups
Friday Diet
The start of a terrible weekend... BBQ 1 - 2309Kcal
Saturday Diet
No Training... just 3900Kcals of Beer and Burgers...
Sunday Training
60 Minutes of Five a Side
Sunday Diet
Recovering a bit - 2197Kcal
Monday Training
Every 2 mins for 20 mins: Power Cleans and Burpee Pull Ups : 10.0 rounds | Rx'd
Every 2 mins for 20 mins:
3 Power Cleans, 60 kg
5 Burpee Pull Ups
THEN
Push-up (hand release)s : 3x Max Rep, rest 2 mins : 54 reps | Rx'd
Sets : rest 2 mins
Push-up (hand release) | 24 reps
Push-up (hand release) | 16 reps
Push-up (hand release) | 14 reps
THEN
1-2-3-4-5: Pull-ups and Toes-to-bars : 2 mins 23 secs | Rx'd
1-2-3-4-5 reps of:
Pull-up
Toes-to-bar
THEN
80 Minutes of Fives
Monday Diet
2057Kcal
Every 2 mins for 20 mins: Power Cleans and Burpee Pull Ups : 10.0 rounds | Rx'd
Every 2 mins for 20 mins:
3 Power Cleans, 60 kg
5 Burpee Pull Ups
THEN
Push-up (hand release)s : 3x Max Rep, rest 2 mins : 54 reps | Rx'd
Sets : rest 2 mins
Push-up (hand release) | 24 reps
Push-up (hand release) | 16 reps
Push-up (hand release) | 14 reps
THEN
1-2-3-4-5: Pull-ups and Toes-to-bars : 2 mins 23 secs | Rx'd
1-2-3-4-5 reps of:
Pull-up
Toes-to-bar
THEN
80 Minutes of Fives
Monday Diet
2057Kcal
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)
6/07/2015 - 210.7 (stayed the same)
Screwed it up for myself with a massive splurge on Saturday... was hoping to cross the 20lbs loss mark easily this week! I am expecting a big big loss next week though as I still done enough to lose some weight this week.
Diet
Average for Week
Kcal - 2470
Protein - 183(39%)
Carbs - 188 (41%)
Fat - 92 (20%)
Gonna try get close to 2000 this week to see what I can do weight loss wise.
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)
6/07/2015 - 210.7 (stayed the same)
Screwed it up for myself with a massive splurge on Saturday... was hoping to cross the 20lbs loss mark easily this week! I am expecting a big big loss next week though as I still done enough to lose some weight this week.
Diet
Average for Week
Kcal - 2470
Protein - 183(39%)
Carbs - 188 (41%)
Fat - 92 (20%)
Gonna try get close to 2000 this week to see what I can do weight loss wise.
Soldato
Naah - if your scales are precise enough, think of it as losing about a double whisky's worth...
I am expecting the same to be honest mate - a possible 4lbr coming! Anything can upset a weigh in, such as dehydration, bowel movement etc... that's why I don't let it get to me really. If it was 3 weeks on the trot things would need to change.
Haha true!
Tuesday Training
Sets
Front Squat, 10 reps | 20 kg
Front Squat, 5 reps | 30 kg
Front Squat, 5 reps | 40 kg
Front Squat, 5 reps | 50 kg
Front Squat, 3 reps | 60 kg
Front Squat, 2 reps | 70 kg
Front Squat, 1 rep | 80 kg
Front Squat, 1 rep | 90 kg
Front Squat, 1 rep | 100 kg
Front Squat, 1 rep | 110 kg
Sets
Split Jerk, 5 reps | 30 kg
Split Jerk, 5 reps | 40 kg
Split Jerk, 3 reps | 50 kg
Split Jerk, 2 reps | 60 kg
Split Jerk, 1 rep | 70 kg
Split Jerk, 1 rep | 80 kg
Split Jerk, 1 rep | 90 kg
18 Holes - including my lowest ever score @ 88 - 7 Pars & 1 Birdie... shame about a lost ball 9!
Tuesday Diet
2045 Kcal
Sets
Front Squat, 10 reps | 20 kg
Front Squat, 5 reps | 30 kg
Front Squat, 5 reps | 40 kg
Front Squat, 5 reps | 50 kg
Front Squat, 3 reps | 60 kg
Front Squat, 2 reps | 70 kg
Front Squat, 1 rep | 80 kg
Front Squat, 1 rep | 90 kg
Front Squat, 1 rep | 100 kg
Front Squat, 1 rep | 110 kg
Sets
Split Jerk, 5 reps | 30 kg
Split Jerk, 5 reps | 40 kg
Split Jerk, 3 reps | 50 kg
Split Jerk, 2 reps | 60 kg
Split Jerk, 1 rep | 70 kg
Split Jerk, 1 rep | 80 kg
Split Jerk, 1 rep | 90 kg
18 Holes - including my lowest ever score @ 88 - 7 Pars & 1 Birdie... shame about a lost ball 9!
Tuesday Diet
2045 Kcal