Blairw Summer Weight Loss / Fitness Journal

[blairw]

Still been training - busy busy with other stuff so here is a quick run down!

I am came in at 201.4 which puts me at 2 stone down on the dot!! Having a hard time with control at weekends lately but hopefully gonna see an end to that soon

Diet has been OKish - need to get my head back in the game, expecially since I am starting to see some definition in the midsection!

Friday
Sets
WARM UP
5 Deadlifts | 60 kg
5 Deadlifts | 75 kg
3 Deadlifts | 90 kg

5/3/1
5 Deadlifts | 95 kg
5 Deadlifts | 110 kg
8 Deadlifts | 125 kg

JOKER
5 Deadlifts | 130 kg
5 Deadlifts | 135 kg
5 Deadlifts | 145 kg
5 Deadlifts | 150 kg

AMRAP
10 Deadlifts | 95 kg

Monday

Sets
WARM UP
5 Strict Press | 20 kg
5 Strict Press | 25 kg
3 Strict Press | 30 kg

5/3/1
3 Strict Press | 40 kg
3 Strict Press | 45 kg
7 Strict Press | 50 kg

Joker
5 Strict Press | 50 kg
5 Strict Press | 50 kg
4 Strict Press | 55 kg

AMRAP
10 Strict Press | 40 kg

Then
Sets
8 Handstand Push-ups
8 Handstand Push-ups
8 Handstand Push-ups

Sets
5 Toes-to-bars
5 Toes-to-bars
5 Toes-to-bars
5 Toes-to-bars
5 Toes-to-bars

Back in at night for the WOD


EMOM - Running clock - All 60KG
0-5mins
- 3 x Hang Power Clean
5-10mins
- 3 x Squat Cleans
10-15mins
- 2 x clean and jerk

THEN
12-10-8-6-4-2
Wall Balls 9KG
Alt D/Bell C+J 22.5 KG

THEN Football at night - was wiped!

Tuesday
Bench Day - so weak today

Sets
WARM UP
10 Bench Press | 20 kg
5 Bench Press | 30 kg
5 Bench Press | 40 kg
3 Bench Press | 50 kg

5/3/1
3 Bench Press | 55 kg
3 Bench Press | 65 kg
5 Bench Press | 70 kg

Joker
5 Bench Press | 75 kg

AMRAP
10 Bench Press | 55 kg

Wednesday

7 A Side

Thursday
Squats - felt weak again

Sets
Warm Up
10 Back Squats | 40 kg
5 Back Squats | 50 kg
5 Back Squats | 65 kg
3 Back Squats | 75 kg

5/3/1
3 Back Squats | 90 kg
3 Back Squats | 100 kg
3 Back Squats | 115 kg

Joker
3 Back Squats | 120 kg

AMRAP
10 Back Squats | 90 kg

Then
Just because

Sets
5 Split Jerks | 40 kg
5 Split Jerks | 50 kg
5 Split Jerks | 60 kg
3 Split Jerks | 70 kg
3 Split Jerks | 80 kg
1 Split Jerk | 90 kg
1 Split Jerk | 95 kg
3 Split Jerks | 60 kg
3 Split Jerks | 60 kg
3 Split Jerks | 60 kg
3 Split Jerks | 60 kg

 

[blairw]

Thanks man Just looking forward to getting bf down to a level I am happy to start gaining on to!

 

[blairw]

Had a week off there - was back at it yesterday hard

Back Squat 5x5 : 2250 kg | 90 kg, 90 kg, 90 kg, 90 kg, and 90 kg | Rx'd 0 kg
Sets
5 Back Squats | 90 kg
5 Back Squats | 90 kg
5 Back Squats | 90 kg
5 Back Squats | 90 kg
5 Back Squats | 90 kg

Then

Bear Complex (7 sets of the complex without letting go of the bar) = 1 round. 5 Rounds

Power Clean
Front Squat
Push Press (Front Rack)
Back Squat
Push Press (Back Rack)

Sets
7 Bear Complexes | 50 kg
7 Bear Complexes | 50 kg
7 Bear Complexes | 50 kg
7 Bear Complexes | 50 kg
7 Bear Complexes | 50 kg


Then before football I went for a slow / steady run - 5KM in 29:57

Then I played 75 Minutes of Six a Side

Kcal - 2229

 

[blairw]

Its no longer summer... closing this to open a new log on Monday... come jump in!