Every Damn Day - A Story of Crossfit, Weightlifting and Five A Side Football

blairw

blairw

blairw

Soldato
Joined
19 Mar 2006
Posts
3,765
Location
Scotland, UK
Thought about typing out a big story of where everything went wrong over the last few months but it can basically be summed up as this

- Got a new job and started in March (after taking redundancy)
- Clocked close to 30 work trips / fights since then
- Went on Holiday twice (Caribbean Cruise then Vegas)
- Gained 15lbs of fat through a combination of no training, hotel meals and general apathy towards fitness (things like well if I am travelling Tue/Wed/Thurs this week, why bother?)

This is me drawing a line in the ground and saying no more. Time to get back to the old habits that made me successful, Crossfit, Powerlifting, Oly Lifting and as much football, squash and tennis as I can play! I hope having the focus will allow me to make best use of my time on the road through a combination of hotel gyms and Crossfit Boxes - not sitting in the hotel bar having a few beers to wash down a burger.


Day 1 - 29/08/2016

Work Travel: No
Additional Cardio: Football
Calorie Intake: 2100
Protein: 140
Carbs: 190
Fats: 83
Fibre: 17
Water Intake: Good

Strength Details

Beyond 5/3/1 - Cycle 1 - Week 1 - Bench Press

Warm Up:
5x35
5x40
3x50

Bench Press - Working Sets:
5x55
5x60
5x70

AMRAP:
10x55

Additional Notes
70 Minutes 6 A Side Football - High Intensity, hard fought victory, came off absolutely drenched.
 
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Day 2 - 30/08/2016

Work Travel - No
Additional Cardio - None

Calorie Intake: 2155
Protein: 218
Carbs: 184
Fats: 56
Fibre: 19
Water Intake: Good

Strength Details

Beyond 5/3/1 - Cycle 1 - Week 1 -Squat

Warm Up:
5x50
5x65
3x75

Squat - Working Sets
5x85
5x95
5x110

AMRAP:
8x85

CrossFit / Olympic Lifting


Every 2 mins for 10 mins:
2 Squat Cleans, 65 kg
2 Split Jerks, 65 kg

Every 2 mins for 10 mins:
1 Clean & Jerk, 70 kg
 
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Day 3 - 31/08/2016

Work Travel - No
Additional Cardio - None

Calorie Intake: 2094Protein: 219
Carbs: 151
Fats: 68
Fibre: 23
Water Intake: Good

Strength Details

Beyond 5/3/1 - Cycle 1 - Week 1 - Strict Press

Warm Up:
5x25
5x30
3x35

Strict Press - Working Sets:
5x40
5x45
5x50

Strict Press - Joker Sets:
3x55

AMRAP:
8x40

Additional Notes:
Fair to say I am feeling broken after yesterdays session. Managed to get in, get my work done and back out again. No lifting tomorrow, just a 5 a side game that seems to run to around 90 minutes most weeks.
 
Day 4 - 01/09/2016

Work Travel - No
Additional Cardio - Football

Calorie Intake: 2078
Protein: 175
Carbs: 224
Fats: 51
Fibre: 22
Water Intake: Good

Additional Notes:
Five A Side Football tonight... had a knee on knee collision after about 5 minute and had to spend the rest of it in goals, basically zero cardio. I now have a big lump on my knee and I am hobbling about! Woe is me!
 
Day 8 - 05/09/2016
Work Travel - No
Additional Cardio - Football

Calorie Intake: 2190
Protein: 191
Carbs: 160
Fats: 86
Fibre: 16
Water Intake: Good

Strength Details:

Sets
Warm Up
5 Deadlifts | 60 kg
5 Deadlifts | 80 kg
3 Deadlifts | 95 kg

Working Sets
5 Deadlifts | 100 kg
5 Deadlifts | 115 kg
5 Deadlifts | 130 kg

Joker Sets
5 Deadlifts | 135 kg

AMRAP
10 Deadlifts | 100 kg


Sets
Warm Up
5 Bench Press | 35 kg
5 Bench Press | 40 kg
3 Bench Press | 50 kg

Working Sets
3 Bench Press | 55 kg
3 Bench Press | 65 kg
5 Bench Press | 75 kg

Joker Sets
5 Bench Press | 75 kg

AMRAP
10 Bench Press | 55 kg

Additional Notes:
Five A Side Football
Average Heartrate: 153 bpm
Peak Heartrate: 182 bpm Calorie Burn: 937 (estimate)
Distance: 6.86KM (pedometer)

Leg is feeling OK, done my deadlifts that I missed on Friday while resting it :)
 
That I am, my friend!
How is your training going? I am trying to ease myself into it but already feeling excited about work done so far - got some lofty goals combined with some more attainable milestones to see me on my way.
 
Day 9 - 06/09/2016
Work Travel - No
Additional Cardio - Golf
Calorie Intake: 2126
Protein: 202
Carbs: 196
Fats: 53
Fibre: 15
Water Intake: Good

CrossFit / Olympic Detail

Build up to Heavy Single (Daily Max)

Sets
5 Power Clean & Push Jerks | 40 kg
5 Power Clean & Push Jerks | 50 kg
5 Power Clean & Push Jerks | 60 kg
3 Power Clean & Push Jerks | 65 kg
2 Power Clean & Push Jerks | 70 kg
2 Power Clean & Push Jerks | 75 kg
1 Power Clean & Push Jerk | 80 kg
1 Power Clean & Push Jerk | 80 kg

Bear Complex

This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

7 Sets is 1 Round

Completed 3 Rounds at 40 KG (Keeping light for knee, also aimed for 5 rounds but beginning to feel pain / tightness)

Cardio Finisher

Air Assault Bike
Internal Training

00:30 Hard Effort
01:00 Recovery Effort
00:30 Hard Effort
01:00 Recovery Effort
00:30 Hard Effort
01:00 Recovery Effort
00:30 Hard Effort
01:00 Recovery Effort
00:30 Hard Effort
01:00 Recovery Effort

Looks easy - it left me absolutely knackered!

Additional Notes
12 Holes at Golf (weather / light) walking 6.5 KM
 
blairw said:
That I am, my friend!
How is your training going? I am trying to ease myself into it but already feeling excited about work done so far - got some lofty goals combined with some more attainable milestones to see me on my way.
Click to expand...

Was going really well until a couple of weeks back, took the toughest of my remaining accounting exams so had to cram like crazy to ensure I got the pass. Then I went to Portugal for a stag do, got back on Monday but I've absolutely smashed up both my knees on a tiled floor. At the moment I'm going down stairs sideways like a crab!

Already starting to feel a bit better, think I've put on a good 10lbs after two weeks of no training and then 5 days of solid boozing, but hoping to be back in action by the end of the weekend. Will probably give the legs a rest for a while, but can still do a good bro workout.
 
Day 10 - 07/09/2016
Work Travel - No
Additional Cardio - None
Calorie Intake: 2059
Protein: 215
Carbs: 173
Fats: 53
Fibre: 16
Water Intake: Good

Strength Details

Strict Press - 5/3/1 Cycle 1 - Week 2Sets
5 Strict Press | 25 kg
5 Strict Press | 30 kg
3 Strict Press | 35 kg
3 Strict Press | 45 kg
3 Strict Press | 50 kg
5 Strict Press | 55 kg
5 Strict Press | 55 kg
3 Strict Press | 60 kg
10 Strict Press | 45 kg
 
Day 11 - 08/09/2016
Work Travel - No
Additional Cardio - None
Calorie Intake: 3150
Protein: 188
Carbs: 290
Fats: 132
Fibre: 16
Water Intake: Good

Out for Sarah's mum's birthday - logged as realistically as I could

Strength Details
Deadlift - 5/3/1 Cycle 1 - Week 2
Sets
5 Deadlifts | 60 kg
5 Deadlifts | 80 kg
3 Deadlifts | 95 kg
3 Deadlifts | 110 kg
3 Deadlifts | 125 kg
3 Deadlifts | 140 kg
5 Deadlifts | 145 kg
3 Deadlifts | 150 kg
10 Deadlifts | 110 kg

Bro Work
Sets
8 Barbell Curls | 25 kg
8 Barbell Curls | 25 kg
8 Barbell Curls | 25 kg
5 Barbell Curls | 30 kg
5 Barbell Curls | 30 kg
5 Barbell Curls | 30 kg
5 Barbell Curls | 30 kg
5 Barbell Curls | 30 kg


Weight Update
OK - so obviously not this mornings weight after that massive birthday meal last night but the scores on the doors are
Week 1: 223.4
Week 2: 220.9
 
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Day 14 - 12/09/2016
Work Travel - No
Additional Cardio - Football
Calorie Intake: 1924
Protein: 125
Carbs: 228
Fats: 51
Fibre: 19
Water Intake: Good

Football Details
Five A Side Football
Average Heartrate: 155 bpm
Peak Heartrate: 182bpm
Calorie Burn: 921 (estimate)
Distance: 3.74 (GPS - reading is very inaccurate as moving within confined area.)
 
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