Blairw Summer Weight Loss / Fitness Journal

Thursday Training

Just 70 Minutes of five a side!

Thursday Diet
2017Kcal... I am having a very good week on the diet front! Only thing that might scupper it is I am going to the Open on Sunday at St Andrews so may have a few beers!
 
Friday Training
Tired today... late night football on a Thursday takes it out of me!

Sets
Squat, 10 reps | 20 kg
Squat, 5 reps | 40 kg
Squat, 5 reps | 60 kg
Squat, 5 reps | 90 kg
Squat, 5 reps | 105 kg
Squat, 5 reps | 105 kg
Squat, 5 reps | 105 kg
Squat, 4 reps | 105 kg

Squats up to 105 for reps - felt tired though, didn't have any spotter bars, and I cant just shrug the weight off at 'TheGym' like I can in the box - should have grinded it out but my heart wasn't in it

Sets
Lat Pull Down, 5 reps | 39 kg
Lat Pull Down, 5 reps | 39 kg
Lat Pull Down, 5 reps | 59 kg
Lat Pull Down, 5 reps | 66 kg
Lat Pull Down, 5 reps | 66 kg

Sets
2 Pull-ups
2 Pull-ups

Friday Diet

Steak for dinner tonight - hopefully a fillet for me so I can eat some other stuff later on at night! Will make around the 2k mark
 
Saturday Training

Nothing today - was gonna play golf but the weather was horrible, may hit the driving range later!

Saturday Diet

I will come in at around 2000 today also!


Now for the big update... Today I hit the 90 Day mark so decided to take some pictures to compare with my day 0/1 picture!

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Thanks Guys

Yes - blaiRloch12 on MFP - you can see all the stupid things I eat yet still lose weight. I eat chocolate (in small amounts really!) quite a lot of days, keeps me sane!
 
Thanks All :)
I like to think I'm developing my wee spot on the internet so when someone goes - aw counting calories and the gym don't work / ill try x fad diet, thats best etc, I can point them here and show them how it takes time but progress can be made!
 
Sunday Diet
2614 - Day 1 at the open - plenty of booze!

Monday Diet
2189 - Day 2 at the open - no booze, more food!
 
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
6/07/2015 - 210.7
13/07/2015 - 208
20/07/2015 - 205.5

Happy with this weeks work!


Diet

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


To go with my picture review on the 90 days progress I thought I would take some screenshots of my tracking spreadsheet to share with you all - this is what I update every Monday afternoon following my weigh in, to produce these various charts

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LqH8c2K.png


J3eCpZH.png


f9HkksX.png
 
Tuesday Training
Sets
Bench Press, 30 reps | 20 kg
Bench Press, 10 reps | 30 kg
Bench Press, 5 reps | 40 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
Bench Press, 5 reps | 70 kg

Sets
Dumbbell Incline Bench Press, 5 reps | 24 kg
Dumbbell Incline Bench Press, 5 reps | 30 kg
Dumbbell Incline Bench Press, 5 reps | 30 kg
Dumbbell Incline Bench Press, 5 reps | 28 kg

Sets
Tricep Pull Down (Rope), 8 reps | 27 kg
Tricep Pull Down (Rope), 8 reps | 27 kg

The 18 Holes of Golf

Tuesday Diet
2189Kcal
 
Wednesday Training

Sets
Deadlift, 10 reps | 20 kg
Deadlift, 10 reps | 30 kg
Deadlift, 10 reps | 40 kg
Deadlift, 5 reps | 60 kg
Deadlift, 5 reps | 70 kg
Deadlift, 5 reps | 90 kg
Deadlift, 3 reps | 100 kg
Deadlift, 3 reps | 130 kg
Deadlift, 1 rep | 140 kg
Deadlift, 1 rep | 160 kg

Sets
T-Bar Row, 8 reps | 10 kg
T-Bar Row, 8 reps | 25 kg
T-Bar Row, 8 reps | 35 kg
T-Bar Row, 8 reps | 35 kg
T-Bar Row, 8 reps | 35 kg

Then Crossfit at night

Warm Up / Mobility
Passthroughs
Snatch Balance
Overhead Squat
Hang Snatch - Mobility / technique
Hang Snatch - Work to working weight

Then

Every 2 mins for 20 mins:

2 Hang Squat Snatches | 50 kg
2 Hang Squat Snatches | 50 kg
2 Hang Squat Snatches | 50 kg
2 Hang Squat Snatches | 50 kg
2 Hang Squat Snatches | 50 kg
2 Hang Squat Snatches | 50 kg
2 Hang Squat Snatches | 50 kg
2 Hang Squat Snatches | 50 kg
2 Hang Squat Snatches | 50 kg
2 Hang Squat Snatches | 50 kg

Wednesday Diet
2218 Kcals
 
Thursday Training
Sets
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
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 50 kg

Sets
Dumbbell Shoulder Press, 5 reps | 16 kg
Dumbbell Shoulder Press, 5 reps | 22 kg
Dumbbell Shoulder Press, 5 reps | 22 kg
Dumbbell Shoulder Press, 5 reps | 22 kg
Dumbbell Shoulder Press, 5 reps | 24 kg
Dumbbell Shoulder Press, 5 reps | 24 kg

Then an hour and 50 minutes of five a side... yep 110 minutes :| I fell into a coma when I got into bed last night!

Thursday Diet
2388Kcal - visited my sister last night and was treated to fajitas!
 
Friday Training

My gym partner wasn't up to legs today... and to be fair after last night at football I could do without!

We decided on a total bro session instead so now im walking about the office with a great arm pump!

Sets
Skull Crusher, 10 reps | 10 kg
Skull Crusher, 8 reps | 25 kg
Skull Crusher, 8 reps | 25 kg
Skull Crusher, 8 reps | 25 kg

Sets
Bench Press (close grip), 10 reps | 35 kg
Bench Press (close grip), 15 reps | 35 kg
Bench Press (close grip), 15 reps | 35 kg

Sets
Tricep Standing Dumbbell Extension (Behind The Neck), 8 reps | 22 kg
Tricep Standing Dumbbell Extension (Behind The Neck), 8 reps | 24 kg
Tricep Standing Dumbbell Extension (Behind The Neck), 8 reps | 24 kg

Sets
Tricep Pull Down (Rope), 8 reps | 27 kg
Tricep Pull Down (Rope), 8 reps | 27 kg

Sets
Barbell Curl, 10 reps | 15 kg
Barbell Curl, 5 reps | 30 kg
Barbell Curl, 5 reps | 30 kg
Barbell Curl, 5 reps | 30 kg

21's

Barbell Curl, 21 reps | 15 kg
Barbell Curl, 21 reps | 15 kg

Friday Diet

Going for around 2400Kcals today!
 
Phew - what a week off that was!
Much eating and drinking up in St Andrews - in fact for the whole week, I only cooked twice, and both of them were pancakes with nutella!

Ate at some great restaurants including Rocca looking onto the 18th Hole at St.Andrews, the head chef won Masterchef Professionals last year. Loads of ice cream, cake and chocolate consumed - by the weekend I was feeling a bit sick in all honesty!

Back on it today at a slightly heavier weight than before but refocused and refreshed!

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 (Whoops!! Loads of water/bloat so hopeful this will go by next week!)

Average Kcals - LOADS!
 
Monday Training

What a way to get back into it...

Lunch Time:
Sets

Warm Up
Deadlift, 5 reps | 60 kg
Deadlift, 5 reps | 75 kg
Deadlift, 3 reps | 90 kg

5/3/1
Deadlift, 5 reps | 95 kg
Deadlift, 5 reps | 110 kg
Deadlift, 6 reps | 125 kg (5+ Set)

Joker Set
Deadlift, 4 reps | 130 kg

AMRAP
Deadlift, 12 reps | 95 kg

Sets
Pull-up | 3 reps
Pull-up | 3 reps
Pull-up | 3 reps
Pull-up | 3 reps

The Crossfit Session:

Sets
Warm Up
Front Rack Lunge, 10 reps | 20 kg
Front Rack Lunge, 10 reps | 30 kg
Front Rack Lunge, 10 reps | 40 kg
Front Rack Lunge, 6 reps | 55 kg

Working
Front Rack Lunge, 6 reps | 70 kg
Front Rack Lunge, 6 reps | 70 kg
Front Rack Lunge, 6 reps | 70 kg
Front Rack Lunge, 6 reps | 70 kg
Front Rack Lunge, 6 reps | 70 kg
Front Rack Lunge, 6 reps | 70 kg

The 2KM Run @ 70% Effort
Time: 11:06

Then off to five a sides which lasted 80 Minutes :(

Needless to say I had to be rolled out of bed this morning!

Monday Diet

2202 with pretty decent macros
 
Tuesday Training

Sets
Warm Up
Bench Press, 20 reps | 20 kg
Bench Press, 5 reps | 30 kg
Bench Press, 5 reps | 40 kg
Bench Press, 3 reps | 50 kg

5/3/1
Bench Press, 5 reps | 50 kg
Bench Press, 5 reps | 60 kg
Bench Press, 11 reps | 65 kg (5+ Set)

Joker Sets
Bench Press, 5 reps | 70 kg
Bench Press, 4 reps | 75 kg

AMRAP
Bench Press, 14 reps | 50 kg


Playing 18 Holes (weather permitting) tonight

Monday Diet

2129Kcals - good macros
 
Last edited:
Horrible - we don't do them a lot to be honest so I was a bit unprepared. Today has been interesting to say the least!!
 
Wednesday Training

Alt EMOM 16 mins: Squat Cleans and Split Jerks : Completed | Rx'd
Every 1 min for 16 mins, alternating between:
5 Squat Cleans, 50 kg
2 Split Jerks, 50 kg

Something clicked today and i was getting right under the bar quickly instead of power cleaning then squatting do as some people do.

Played on the bar with some toes 2 bar, pull ups and some rope climbs

9 A Side tonight

Wednesday Diet

2250Kcal
 
Thursday Training
Sets
Warm Up
Strict Press, 10 reps | 20 kg
Strict Press, 5 reps | 20 kg
Strict Press, 5 reps | 25 kg
Strict Press, 5 reps | 30 kg

5/3/1 Sets
Strict Press, 5 reps | 35 kg
Strict Press, 5 reps | 40 kg
Strict Press, 9 reps | 45 kg (5+ Set)

Joker Sets
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 50 kg
Strict Press, 3 reps | 55 kg

AMRAP
Strict Press, 11 reps | 35 kg

Thursday Diet
2131Kcals - good macro split
 
Friday Training

Sets
Warm Up
Back Squat, 10 reps | 40 kg
Back Squat, 5 reps | 50 kg
Back Squat, 5 reps | 65 kg
Back Squat, 3 reps | 75 kg

5/3/1 Sets
Back Squat, 5 reps | 80 kg
Back Squat, 5 reps | 95 kg
Back Squat, 6 reps | 105 kg

Joker Sets
Back Squat, 5 reps | 110 kg
Back Squat, 3 reps | 115 kg

AMRAP
Back Squat, 11 reps | 80 kg

Off to play hopefully 18 holes tonight!

Friday Diet

Looking for close to 2200 today :)
 
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