Blairw Summer Weight Loss / Fitness Journal

Wednesday Training

Sets
Bench Press, 15 reps | 20 kg
Bench Press, 5 reps | 40 kg
Bench Press, 5 reps | 50 kg
Bench Press, 3 reps | 70 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
Bench Press, 5 reps | 70 kg

Sets
3 Chin Ups
3 Chin Ups
3 Chin Ups

Sets
Barbell Curl, 10 reps | 20 kg
Barbell Curl, 10 reps | 20 kg
Barbell Curl, 5 reps | 30 kg
Barbell Curl, 5 reps | 30 kg

Sets
Tricep Pull Down (Rope), 8 reps | 18 kg
Tricep Pull Down (Rope), 8 reps | 23 kg
Tricep Pull Down (Rope), 8 reps | 23 kg

Wednesday Diet

2144Kcal

Thursday Training

Hour and 20 minutes of fives tonight :)

Thursday Diet

1905Kcals
 
Friday Training

Decided to do some hang squat clean work - all about getting under the bar

Sets
Hang Squat Clean, 20 reps | 20 kg
Hang Squat Clean, 10 reps | 30 kg
Hang Squat Clean, 10 reps | 40 kg
Hang Squat Clean, 3 reps | 50 kg
Hang Squat Clean, 3 reps | 50 kg
Hang Squat Clean, 3 reps | 50 kg
Hang Squat Clean, 3 reps | 50 kg
Hang Squat Clean, 3 reps | 60 kg
Hang Squat Clean, 3 reps | 60 kg
Hang Squat Clean, 3 reps | 60 kg
Hang Squat Clean, 1 rep | 70 kg
Hang Squat Clean, 1 rep | 70 kg
Hang Squat Clean, 1 rep | 70 kg
Hang Squat Clean, 1 rep | 80 kg
Hang Squat Clean, 1 rep | 80 kg
Hang Squat Clean, 1 rep | 80 kg

Sets
Power Clean, 1 rep | 85 kg

Then done some Toes 2 Bar - practising so I can do them properly in a WOD

Sets
2 Toes-to-bars
2 Toes-to-bars
2 Toes-to-bars
2 Toes-to-bars
3 Toes-to-bars
3 Toes-to-bars

Then done myself a cheeky little AMRAP

AMRAP 7 mins: Deadlifts, Burpee Over Bars, and Skippings : 4 rounds | 288 reps | Rx'd
7:00 AMRAP:
6 Deadlifts, 90 kg
6 Burpee Over Bars
60 Skippings

Friday Diet

Just 2 bits of fillet steak, then a trip to the pictures for a large hot dog with Jalapeños to go for today to bring me in at 2046!
 
Saturday Diet
2449 - Wedding reception... luckily I was driving!!

Sunday Training

Visited the Climbing Centre in Edinburgh/Ratho... they have a great weight room with proper platfoms and eleiko bar's and weights. My friend wanted to do squat work so fine by me...

Sets
Back Squat, 5 reps | 20 kg
Back Squat, 5 reps | 30 kg
Back Squat, 5 reps | 40 kg
Back Squat, 5 reps | 50 kg
Back Squat, 5 reps | 60 kg
Back Squat, 5 reps | 70 kg
Back Squat, 5 reps | 80 kg
Back Squat, 5 reps | 90 kg
Back Squat, 5 reps | 100 kg
Back Squat, 5 reps | 100 kg
Back Squat, 5 reps | 100 kg

Sets
Front Squat, 5 reps | 50 kg
Front Squat, 5 reps | 60 kg
Front Squat, 5 reps | 70 kg
Front Squat, 5 reps | 80 kg

Sets
Power Clean, 3 reps | 50 kg
Power Clean, 3 reps | 50 kg
Power Clean, 3 reps | 60 kg
Power Clean, 3 reps | 60 kg
Power Clean, 3 reps | 70 kg
Power Clean, 3 reps | 70 kg

Then at night I had my standard five a sides... legs weren't too tired thankfully!!

Sunday Training

BBQ!! 2626Kcals
 
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 (2.7lbs Lost!)

Was actually hoping for a tiny bit more to put me over the 22lbs / 10KG lost mark but I will take 2.7 for sure!!

Thats me 12 weeks gone with the weight loss, averaging 1.78lbs lost per week which is pretty close to ideal? The difference in the mirror is pretty big, and I am planning on taking some comparison pictures at the 90 days stage (Saturday Morning) with an official 90 day weigh in!


Diet

Average for Week
Kcal - 2230
Protein - 174 (38%)
Carbs - 203 (455)
Fat - 77 (17%)
 
Monday Training

No Weight Work today - legs were feeling it from Squat / Football session on Sunday.

Played 75 Minutes of Five A Side - got a good sweat on but wasn't that difficult a game

Monday Diet

1941 Kcal
 
Last edited:
Tuesday Training

Sets
Bench Press, 10 reps | 20 kg
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 | 70 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 | 20 kg
Dumbbell Incline Bench Press, 5 reps | 26 kg
Dumbbell Incline Bench Press, 5 reps | 28 kg
Dumbbell Incline Bench Press, 5 reps | 28 kg
Dumbbell Incline Bench Press, 5 reps | 28 kg

Push-ups : 2x Max Rep : 21 reps | Rx'd
Sets
Push-up | 14 reps
Push-up | 7 reps

Then I played a horrible 18 holes of golf... the sun was shining so that suited me but my play was awful!

Tuesday Diet
2147Kcal
 
Nice work on the progress so far, I just quickly worked out my lbs/week loss and I'm on about 1.77 pounds per week at the moment, so we're pretty similar! How have you been finding your strength in the gym?
 
Thanks :)
Starting to stall - I don't think I am likely to see any significant gains in the next few months but I am ok with that for now. It does make me look forward to getting on a KCal increase and putting some muscle on later on this year / next year

Where you starting from / where are you at now?
 
blairw said:
Thanks :)
Starting to stall - I don't think I am likely to see any significant gains in the next few months but I am ok with that for now. It does make me look forward to getting on a KCal increase and putting some muscle on later on this year / next year

Where you starting from / where are you at now?
Click to expand...

Haha those are my thoughts exactly, can't wait to start eating in a slight surplus, crack on with a strength program and start seeing some good size/strength gains.

I started at 200 pounds and weighed 184 this morning. My initial goal in myfitnesspal was 180 but think the 168-175 range will be more realistic for what I want to achieve. What are you aiming for?
 
Awesome

I am 5'11" and started at 229 - sitting at 208 at the moment... I think itll take until I am at 180 before I know what I want to do.

For pure vanity reasons I want to have visible abs, I think this might end up be closer to the 170 mark but I shall wait and see. I am likely to enjoy it for a couple of weeks, then start looking to add mass slowly!

Got a carribean cruise and a trip to vegas / cali next year also - would love to be 'beach ready' for them but still very fit / strong

You should log here!
 
blairw said:
Awesome

I am 5'11" and started at 229 - sitting at 208 at the moment... I think itll take until I am at 180 before I know what I want to do.

For pure vanity reasons I want to have visible abs, I think this might end up be closer to the 170 mark but I shall wait and see. I am likely to enjoy it for a couple of weeks, then start looking to add mass slowly!

Got a carribean cruise and a trip to vegas / cali next year also - would love to be 'beach ready' for them but still very fit / strong

You should log here!
Click to expand...

Yeah I considered doing one when I first started but didn't want to start a log then give up again, been trying to lose weight for years now but always get a few weeks deep then give up. I think finding flexible dieting has helped massively this time around and can see myself doing this for years to come. I think I'll do a log when I've hit my target and can start focusing on strength and size.

I've got a holiday to Greece in September (almost 9 weeks to the day) which was one of my initial motivators, and if I keep at my current pace I should hit around 170ish I'm 5'11 as well. Depending on when your holidays are, hitting your target weight looks good if you maintain the same loss per week!!
 
First Holiday is end of February - I am hopeful I will be 'cut' well before that and can begin adding a little mass!

I'd expect to hit 180 by middle of October :)

Wednesday Training

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
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 47.5 kg

Sets
Seated Dumbbell Press, 5 reps | 10 kg
Seated Dumbbell Press, 5 reps | 20 kg
Seated Dumbbell Press, 5 reps | 22 kg
Seated Dumbbell Press, 5 reps | 22 kg
Seated Dumbbell Press, 5 reps | 22 kg

Sets
Lateral Shoulder Dumbbell Raise, 12 reps | 6 kg
Lateral Shoulder Dumbbell Raise, 12 reps | 6 kg

Sets
Pull-up | 2 reps

The played 9 a Side (Big Big 7's Park) for an hour at night

Wednesday Diet

2116Kcals
 
Cut to 180lbs?

There are some other forum guys who are similar height and cutting to a similar weight...

Do you not train legs and back or something? ;) :D

Serious question, however...
 
You've lost me Mr thingy!?

Do you reckon I need to go lower, or not as low? Like I said, I will only know when I get there!

Don't do a lot of back actually, need to do more but I think my log shows I do a fair bit of leg work over the weeks!
 
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!

0sz4iZI.jpg
 
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