Associate
Brilliant progress! You on MyFitnessPal?
Blairw Summer Weight Loss / Fitness Journal
- Thread starter blairw
- Start date
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!
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!
Man of Honour
Awesome work.
Just proves what you can do with the right mindset and a bit of effort.
Keep it up.
Just proves what you can do with the right mindset and a bit of effort.
Keep it up.
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!
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!
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
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
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
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
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!
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!
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!
Taking a week off for holiday / Sarah's birthday! Gonna try keep it sensible...ish!
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!
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
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
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
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
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