BigOllieG - fat2lean

Workout:

*Monday*

Mil Press: 5/3/1
3x30kg
3x35kg
>12x35kg
Mil. Press: 50%
5x10x30kg
Row
5×5x52.5kg
Cable Woodchopper: 3×10
Rotator Cuff: 2×10
Cuban Press
External + Internal Rotations
Endurance Conditioning Block: 15 mins
Pushup x 10
Pulldown x 10
Goblet squat x 10
10 rounds in 16:00 mins
Endurance elliptical: 10 min. 30/30rest

*Tuesday*

[AM]
30 mins uphill CV
[PM]
Squat: 5/3/1
3x85kg
3x95kg
>10x110kg
Squat: 50%
5×10x60kg
Hanging Leg Raises
3×10
Good Mornings
3×10x22.5kg
Strength Conditioning Block: 15 min.
Inverted rows x 5
DB OHP x 5
KB swings x 5
12 rounds @ 14:30
Power elliptical: 10 mins. 15/45rest

*Wednesday*

[AM]
30 mins uphill CV
[PM]
Injured my back - sigh

*Thursday*

OFF - Recovery

*Friday*

[AM]
Recovery
[PM]
Bench: 5/3/1
3x45kg
3x50kg
>10x55kg
Bench Press: 50%
5x10x40kg
Pullups: 2x10
Chinups: 2x10
Planks side/front/side: 3×30
Rotator Cuff: 2×10
90'DB external rotation
External + Internal Rotations
Endurance Conditioning Block: 15 mins.
Push Press x 10
Inverted Rows (high angle) x 10
KB squats x 10
7 rounds @ 12:10 mins
Endurance elliptical: 10 min. 30/30rest

*Saturday*

[AM]
30 mins uphill CV
[PM]
DL: 5/3/1
3x85kg
3x95kg
>6x110kg
Deadlift: 50%
5x10x60kg
Rear-elevated split squats
5×5x40kg per leg
Crunches (weighted) 15kg
3x10
Back-extensions
3x10
Strength Conditioning Block: 15 mins.
Pushups (feet elevated) x 5
Pulldown x 5
Double 16kg KB squat x 5
8 rounds @ 12 mins
Power elliptical: 10 mins. 15/45rest

*Sunday*

End of week notes:

Injured my lower back mid-week, so late week workouts were pretty hard, especially deadlifts.
Kettlebells arrived, these were great fun and a hell of a lot more demanding than I originally thought.

End of week stats:

0.5kg (1.1lbs) Lost this week.

Current BW: 89.6kg (197lbs).

Weight track week 30

Week Thirty Picture Updates:

Start and week 30 comparison:

Still got my gut to go, see what I can manage. Always the last place to leave I guess, PITA!

22 weeks to go....

Kettlebells have arrived!

2010-03-04T16:50:00.001Z

Oh, how I do love getting deliveries!

Can’t wait to give them a blast! Only problem being I’ve somehow pulled a muscle in my lower back, so there's no chance, at least for a couple of days anyhow :<

Some Kettlebells links – courtesy of an e-pal (<3 LazyDave)!

Enjoy!

Week Twenty-Nine: sub 200lbs!

2010-03-01T09:59:00.000Z

23rd to 1st March

Diet:

Workout:

*Monday*

OFF

*Tuesday*

[AM]

OFF

[PM]

Mil Press: 5/3/1
5x25kg
5x30kg
>12x35kg

Row
5×5x50kg

Cable Woodchopper: 3×10

Rotator Cuff: 2×10
Cuban Press
External + Internal Rotations

Endurance Conditioning Block: 15 mins
Pushup x 10
Pulldown x 10
Goblet squat x 10
9 rounds in 15.30secs

Endurance elliptical: 10 min. 30/30rest

*Wednesday*

[AM]

30 mins uphill CV

[PM]

Squat: 5/3/1
5x80kg
5x90kg
>10x105kg

Squat: 50%
5×10x60kg

Hanging Leg Raises
3×10

Good Mornings
3×10x20kg

Strength Conditioning Block: 15 min.
Inverted rows x 5
DB OHP x 5
KB swings x 5
11 rounds @ 15:20

Power elliptical: 10 mins. 15/45rest

*Thursday*

[AM]

OFF

[PM]

45 Mins Uphill CV

*Friday*

[AM]

30 mins uphill CV

[PM]

Bench: 5/3/1
5x40kg
5x45kg
>10x50kg

Bench Press: 50%
5x10x40kg

Pullups: 3x8
*SS*
Chinups: 3x8
Green (med) assist band, last set became 1x6 - lol

Planks side/front/side: 3×30

Rotator Cuff: 2×10
Cuban Press
External + Internal Rotations

Endurance Conditioning Block: 15 mins.
Push Press x 10
Inverted Rows (high angle) x 10
KB squats x 10

Gave up @ 12 mins, 6 rounds - proper fucked tbh.

Endurance elliptical: 10 min. 30/30rest

*Saturday*

[AM]

30 mins uphill CV

[PM]

DL: 5/3/1
5x80kg
5x90kg
>7x105kg

Deadlift: 50%
5x10x60kg

Rear-elevated split squats
5×5x40kg per leg
After trialing 60kg and 50kg, 40kg was the only way forward of maintaining balance!

Crunches (weighted) 10kg
3x10

Back-extensions (weighted) 10kg
3x10

Strength Conditioning Block: 15 mins.
Pushups (feet elevated) x 5
Pulldown x 5
Double KB squat x 5
10 rounds @ 13:30

Power elliptical: 10 mins. 15/45rest

*Sunday*

[AM]

45 Mins Uphill CV

End of week notes:

Enjoyed going back to 5/3/1, but with the added conditioning blocks has made it pretty gruelling! :)

Looking forward to trying out the new kettle bells (when they arrive!), maybe not quite ready for the '300' just yet though :D)

End of week stats:

2.1kg (4.62lbs) Lost this week.

Current BW: 90.1kg (198lbs).

Weight track wk 29

Week Twenty-eight:

2010-02-22T08:10:00.000Z

16th to 22nd Feb

Diet:

Workout:

*Monday*

OFF

*Tuesday*

[AM]

OFF

[PM]

BB Squat

warmup:
1x5x60kg
1x5x80kg
1x5x100g

worksets:
5x5x120kg

BB Bench Press

warmup:
1x5x20kg
1x5x40kg

worksets
5x5x60kg

Step ups
3x20 per leg
*Superset with*
Chin-ups
3x15 Band Assist

25 mins Sprints

*Wednesday*

[AM]

30 mins uphill CV

[PM]

OFF

*Thursday*

[AM]

OFF

[PM]

BB Squat
4x20x70kg
*Superset with*
Reverse Crunch
4x12

Step up
3x20 per leg
*Superset with*
Wide-Grip Pull-ups
3x15 Band Assist

25 mins Sprints

*Friday*

[AM]

30 mins uphill CV

[PM]

OFF

*Saturday*

[AM]

OFF

[PM]

BB Squat

warmup:
1x5x60kg
1x5x80kg
1x5x100g

worksets:
5x5x122.5kg

BB OHP

warmup:
1x5x20kg

worksets:
5x5x40kg

Deadlift

warmup:
1x5x80kg
1x5x100kg

workset:
1x6x120kg

Bulgarian Squat
3x20 per leg
*Superset with*
Chin-ups
3x15 Band assist

25 mins Sprints

*Sunday*

[AM]

OFF

[PM]

25 mins sprints

End of week notes:

Mixed-it-up in the gym - Strength + Intensity sessions.
Slight lower-back pain made me a little less confident on the deadlifts.

End of week stats:

0.0kg (0.0lbs) Lost this week.

Current BW: 92.2kg (203lbs).

Retained the same weight, but dropped fat, I guess that's the heavy lifting then. Hopefully I can stay around the 200lbs mark and drop the remainder visceral fat :)

Weight track wk 28

Week Twenty-seven: 100lbs lost!

2010-02-15T15:29:00.000Z

9th to 15th Feb

Diet:

Gym day
Protein 164/183
Carbs 164/155
Fats 73/75
Kcals 1968/2033
* required/ actual
Rest day
Protein 164/179
Carbs 41/31
Fats 128/106.1
Kcals 1968/1802
* required/ actual

Workout:

*Monday*

[AM]

30 mins uphill CV

[PM]

OFF

*Tuesday*

[AM]

30 mins uphill CV

[PM]

BB Squat
4x20x60kg
*Superset with*
T-push-up
4x8

Step up
3x20 per leg
*Superset with*
Seated row to neck
3x20x40kg

SHELC
3x20
*Superset with*
Ball Crunch
3x20

25 mins Sprints

*Wednesday*

[AM]

30 mins uphill CV

[PM]

OFF

*Thursday*

[AM]

30 mins uphill CV

[PM]

Deadlift
4x20x65kg
*Superset with*
DB Military
4x20x10kg DB's

Bulgarian Squat
3x20 per leg
*Superset with*
DB Pullover
3x20x10kg DB's

Hip thigh extension
3x20
*Superset with*
Prone Jack-knife
3x10

Prone Cobra
1x60 secs

25 mins Sprints

*Friday*

[AM]

30 mins uphill CV

[PM]

OFF

*Saturday*

[AM]

OFF

[PM]

BB Squat
4x20x60kg
*Superset with*
T-push-up
4x8

Step up
3x20 per leg
*Superset with*
Seated row to neck
3x20x40kg

SHELC
3x20
*Superset with*
Ball Crunch
3x20

25 mins Sprints

*Sunday*

[AM]

OFF

[PM]

25 mins sprints

End of week notes:

Pretty weird week for me, sleep pattern is still really out of sync for some reason, need some ketamin tbh :S

Life commitments meant I had to jumble workout days this and next week, weird how you get so used to a routine so quickly and how foreign it feels when it does get changed.

Still to implement a few strength workouts.

Not only was this a cheat meal week, but also got to the 100lbs lost mark! woot

End of week stats:

1.7kg (3.7lbs) Lost this week Woot

Current BW: 92.2kg (203lbs).

This week I've hit the 100lbs lost goal! (45.5kg or 7.17stone) Still going...

Weight track wk 27

Week Twenty-six

2010-02-08T09:53:00.000Z

2nd to 8th Feb

Diet:

Diet v5.3

1.5g of protein per lb of LBW.

Workout:

*Monday*

[AM]

30 mins uphill CV

[PM]

Deadlift
3x20x65kg
*Superset with*
DB Military
3x20x10kg DB's

Bulgarian Squat
3x20 per leg
*Superset with*
DB Pullover
3x20x10kg DB's

Hip thigh extension
3x20
*Superset with*
Prone Jack-knife
3x10

Prone Cobra
1x60 secs

25 mins Sprints

*Tuesday*

[AM]

30 mins uphill CV

[PM]

OFF

*Wednesday*

[AM]

30 mins uphill CV

[PM]

BB Squat
3x20x70kg
*Superset with*
T-push-up
3x8

Step up
3x20 per leg
*Superset with*
Seated row to neck
3x20x40kg

SHELC
3x20
*Superset with*
Ball Crunch
3x20

25 mins Sprints

*Thursday*

[AM]

30 mins uphill CV

[PM]

OFF

*Friday*

[AM]

30 mins uphill CV

[PM]

Deadlift
3x20x65kg
*Superset with*
DB Military
3x20x10kg DB's

Bulgarian Squat
3x20 per leg
*Superset with*
DB Pullover
3x20x10kg DB's

Hip thigh extension
3x20
*Superset with*
Prone Jack-knife
3x10

Prone Cobra
1x60 secs

25 mins Sprints

*Saturday*

[AM]

25 mins Sprints

[PM]

OFF

*Sunday*

OFF

End of week notes:

Same as last week, but more DL dominant, so lower back had some DOMS issues.

Added an extra Hiit session.

Little disappointed with this weeks weigh in, worked my guts out and for one fucking lb, sigh.

End of week stats:

0.5kg (1.1lbs) Lost this week. Shocked!

Current BW: 93.9kg (206lbs).

Weight track wk 26

Week Twenty-five

2010-02-01T09:52:00.001Z

26th to 1st Feb

Diet:

Diet v5.3

Trialling 1.5g of protein per lb of LBW.

Workout:

*Monday*

[AM]

30 mins uphill CV

[PM]

BB Squat
3x20
*Superset with*
T-push-up
3x8

Step up
3x20 per leg
*Superset with*
Seated row to neck
3x20x40kg
SHELC
3x20
*Superset with*
Ball Crunch
3x20

25 mins Sprints

*Tuesday*

[AM]

30 mins uphill CV

[PM]

OFF

*Wednesday*

[AM]

30 mins uphill CV

[PM]

Deadlift
3x20x60kg
*Superset with*
DB Military
3x20x10kg DB's

Bulgarian Squat
3x20 per leg
*Superset with*
DB Pullover
3x20x10kg DB's

Hip thigh extension
3x20
*Superset with*
Prone Jack-knife
3x10

Prone Cobra
1x60 secs

25 mins Sprints

*Thursday*

[AM]

30 mins uphill CV

[PM]

OFF

*Friday*

[AM]

30 mins uphill CV

[PM]

BB Squat
3x20x60kg
*Superset with*
T-push-up
3x8

Step up
3x20 per leg
*Superset with*
Seated row to neck
3x20x40kg

SHELC
3x20
*Superset with*
Reverse Crunch
3x20

25 mins Sprints

*Saturday*

[AM]

30 mins uphill CV

[PM]

OFF

*Sunday*

OFF

End of week notes:

So, last weekend I had a chance to have a browse over the past couple of months of my journal, I feel I may have got a little fickle with my goals.

I decided to focus on the goal I started this whole process for, fat loss! So, as much as I love lifting heavy, this week has shown me the higher reps seem to be making a big difference to the fat loss process.

I'll continue this route for the next cycle, trying to maintain consistency, while trying new approaches, tweaking the workouts, diet etc. It’s all fun and I'm still learning about fitness and myself, how I respond to macronutrient ratios, I'm disappointed I never came across this fascination\ obsession in my younger days!

Ego has well and truly been left at the door, lifting the smaller kgs for more reps is certainly challenging, DOMS in my quads this week have been hell, coupled with some weird lack of being able to get to sleep for the last 4-5 days, I’ve really had to dig deep to get motivated enough to maintain these 20 reppers.

End of week stats:

2kg (4.4lbs) Lost this week.

Weight track wk 25

Week Twenty-four

2010-01-25T10:12:00.001Z

19th to 25th Jan

Diet:

Diet V5.2

Workout:

*Monday*

[AM]

30 mins uphill CV

[PM]

BB Bench Press
warmup
1x3x60kg
1x3x65kg
1x3x70kg
1x3x75kg
1x3x80kg

Wide-grip Pull-ups
4x8

BB Bench Press 60%
4x8x50kg

EZB Cuban Press
3x10x10kg

Cable Internal Rotation
3x10x10kg

Cable External Rotation
3x10x10kg

90* DB External Rotation
3x10x10kg DB's

25 mins Sprints

*Tuesday*

[AM]

30 mins uphill CV

[PM]

BB Squat
warmup
1x5x100kg
1x5x110kg
1x3x120kg
1x3x130kg
1x3x130kg

BB Squat 60%
4x10x80kg

BB Standing Calf Raises
3x16x80kg

Hanging Leg Raise
*Superset with*
Reverse Crunch
3x8

25 mins Sprints

*Wednesday*

[AM]

30 mins uphill CV

[PM]

OFF

*Thursday*

[AM]

30 mins uphill CV

[PM]

BB Close-grip Bench Press
4x8x50kg
*Superset with*
BB Bench Press 60%
4x5x50kg

BB Shoulder Press
warmup
3x8x32.5kg

BB Lying Triceps Extension
4x10x20kg

DB Front Shoulder Raises
4x12x10kg DB's

Cable Push-downs
4x8x35kg

25 mins Sprints

*Friday*

[AM]

30 mins uphill CV

[PM]

BB Deadlift
warmup
1x5x80kg
1x5x100kg
1x3x120kg
1x3x130kg
1x3x140kg

BB Romanian Deadlift 60%
4x8x80kg

BB Deadlift 60%
4x8x80kg

DB Lunges
3x12x10kg DB's

Inverted Rows
4x12
*Superset with*
Crunches
4x12

BB Step-ups
4x8x60kg

25 mins Sprints

*Saturday*

[AM]

30 mins uphill CV

[PM]

OFF

*Sunday*

OFF

End of week notes:

Workouts this week are still slightly chest\ triceps bias, but really want to get my kg's up.

Dropped a few sprints sessions, my legs\knees were proper f**ked, in favour of recovery.

After trying the skull crushers + Lying triceps extensions, I think I'll stick with the LTE's.

Side Note:

Weekly food preparation - Every Saturday the missus (Yes, she does moan!) weighs out the following weeks foods. Saves having to think about "how much" of chicken, etc etc

Might be a little anal, but I find by knowing what your going to eat removes any chance of swaying from the diet :P

End of week stats:

0.8kg (1.8lbs) Lost this week. Not bad considering I had such a cheat binge meal!

Current BW: 96.4kg
Current BF%: *18th Jan 2010* 21% (Accumeasure), 30% (Scales).

Weight track wk 24

Week twenty-three

2010-01-18T10:07:00.001Z

12th to 18th Jan

Diet:

Diet V5.2

Still playing around with this :)

Workout:

*Monday*

[AM]

30 mins uphill CV

[PM]

BB Bench Press
warmup
3x8x50kg

Inverted Rows
4x8

BB Shoulder Press
warmup
3x8x30kg

DB Bicep curl (3x8x10kg DB's)
*Superset with*
Skull Crushers (3x8x20kg EZB)

Pull-ups
3x10

Hanging Leg Raise
*Superset with*
Reverse Crunch
3x8

25 mins Sprints

*Tuesday*

[AM]

30 mins uphill CV

[PM]

BB Squat ATG
warmup
4x8x80kg

BB Romanian Deadlift
3x8x70kg

DB Lunges
3x8x10kg DB's

BB Standing Calf Raises
3x10x60kg

25 mins Sprints

*Wednesday*

[AM]

30 mins uphill CV

[PM]

25 mins Sprints

*Thursday*

[AM]

30 mins uphill CV

[PM]

BB Close-grip Bench Press
warmup
4x10x40kg

DB Front Shoulder Raises
4x12x10kg DB's

DB Bench Press
4x12x15kg DB's

BB Shoulder Press
warmup
3x12x30kg

Skull Crushers
4x6x30kg

25 mins Sprints

*Friday*

[AM]

30 mins uphill CV

[PM]

BB Deadlift
warmup
1x6x80kg
1x6x100kg
1x6x120kg
1x5x130kg

BB Romanian Deadlift
1x6x100kg
3x6x80kg

DB Lunges
3x12x10kg DB's

Inverted Rows
4x12

BB Standing Calf Raises
3x20x60kg

25 mins Sprints

*Saturday*

[AM]

30 mins uphill CV

[PM]

25 mins Sprints

*Sunday*

OFF

End of week notes:

Tried a new random gym routine this week, lots of stuff I haven't tried before, so yea lots of DOM's :)

Enjoyed the triceps work, unsure if I went heavy enough, but will continue micro-loading any-ways :D

Continue working on that RDL form, feels weird :S

End of week stats:

1.5kg (3.3lbs) Lost this week.

Current BW: 97.2kg
Current BF%: 21% (Accumeasure), 30% (Scales).

Weight track wk 23

Week Twenty-two

2010-01-11T09:40:00.001Z

5th to 11th Jan

Diet:

Post Christmas diet

Workout:

*Monday*

[AM]

25 mins uphill CV

[PM]

Mil. Press
warmup
5x8x40

Chin-ups
5x10

Rotator cuff routine

25 mins Sprints

*Tuesday*

[AM]

25 mins uphill CV

[PM]

Deadlift
warmup
5x10x70

Hanging Leg Raise
3x10

Reverse crunch
3x10

25 mins Sprints

*Wednesday*

[AM]

25 mins uphill CV

[PM]

25 mins Sprints

*Thursday*

[AM]

25 mins uphill CV

[PM]

Bench Press
warmup
5x60
5x65
3x75

5x10x50

One-arm DB row
3x8x25 each side

Rotator cuff routine

25 mins Sprints

*Friday*

[AM]

25 mins uphill CV

[PM]

Squat
warmup
5x80
5x90
5x100

5x10x70

Good Mornings
4x10x30

25 mins Sprints

*Saturday*

[AM]

25 mins uphill CV

[PM]

25 mins Sprints

*Sunday*

OFF

End of week notes:

Low carbs made the gym pretty hard, but smashed the first goal of losing the crimbo bulge in 10 days, not bad considering I thought I'd be doing this for the rest of January!

End of week stats:

3.3kg (7.2lbs) Lost this week.

Weight track wk 22

**Fix the crimbo binge** - Completed!

Goals for 2010

2010-01-04T11:45:00.001Z

**Fix the crimbo binge, get back to 98.2kg.**

So, to get started with the first goal, sort my binge! Post-crimbo cutting.

The last few weeks before Christmas, my nutritional calculation was based on the Fat calipers measurement (24%). I've decided to use the scaled (over) measurement for the next few cycles.

The next few weeks ill do the "Post-crimbo cutting." only to catch up, then reintroduce carbs on gym days.

**Back to basics, more form less volume.**

Had another read though my 5/3/1 logs and realised I have been going ott on the accessory lifts weight, suppose to be only 50%-60% :O

Refocus on my goals:

**Drop bodyfat percentage.**

More focus on BF % loss and not "weight" lost.

**Increase Strength (Perhaps, at least to maintain).**

Bench,
I would like to get my bench to at least 1x, or desirably 1.5x my bodyweight this year.
I Would like to introduce dips at some point, I suck so bad at these.

Squats,
I'm happy hovering around the 1.5x bodyweight area tbh. ATG = win!

Mil. press,
These fuck me off, I hate em, infact I might drop the weight back bigtime, especially while sorting my rotator cuffs.

Deadlifts,
Happy enough with these, again as with squats hover around the 1x-1.5x bodyweight. Still scare me that I'm gonna put my back out like last year.

Accessories,
chins\pulls, do em' weighted baby!

Inverted rows - also weighted and with better form.

Week Twenty + Twenty-one

2010-01-04T11:39:00.000Z

22nd to 28th Dec - OFF

Diet:

ROFL, no diet - min of at least 5k cals a day + Alcohol.

Workout:

None.

End of week notes:

Over dosed on everything! Daily Carb induced afternoon naps ftw

End of week stats:

+10kg (22lbs) added this week. LOOOOOOOOOL
Weighed in on Wed of week 21 so that is based on 10 days of shear indulgence!

Weight track wk 20

29th to 4th Jan 2010

Diet:

Ok, normally I like to base my diet on a weekly result, after my shock weigh in, I thought I better start the redemption process sooner rather than later.

Mon - OFF - again at least 5k cals lol.

Tue - OFF - Had a pizza after reading a fellow poster got the idea in my head! lol - Did get in the gym though (guilty, moi?).

Wed - Post crimbo cut

Thu - Post-crimbo cutting, except the evening (skipped me cottage cheese), I drank vodka + diet coke with quite a bit of party food.

Fri - Post crimbo cut

Sat - Post crimbo cut

Sun - Post crimbo cut

Workout:

*Monday*

OFF both gym + diet

*Tuesday*

Gym, but no diet

Deadlift
warmup
5x10x70

Hanging Leg Raise
5x10

25 mins Hiit

*Wednesday*

Mil. Press
warmup
5x10x30

Chin-ups
5x10

25 mins Hiit

*Thursday*

Bench Press
warmup
5x10x50

One-arm DB row
3x8x35 each side

Rotator cuff routine

25 mins Hiit

*Friday*

Squat
5x10x70 Proper ATG squats!

Good Mornings
4x10x40

25 mins Hiit

*Saturday*

25 mins cv

*Sunday*

OFF

End of week notes:

So, this week I've got 4 clean cutting days with a deload approach in the gym.

DOMs pretty much evident everywhere, especially pecs\quads.

End of week stats:

6.2kg (13.64lbs) Lost this week.

8.36lbs to get back to where I was before Christmas.

Weight track wk 21

Week Nineteen

2009-12-21T13:57:00.001Z

15th to 21st Dec

Diet:

Workout:

Cycle 4 - Deload - 5/3/1:

Day One

Mil. Press
warmup
2x10x50
3x10x40

Chin-ups
5x10

Rotator cuff routine

25 mins Sprints

Day Two

Deadlift
warmup
2x8x100
3x8x80
2x10x70

Hanging Leg Raise
5x10

25 mins Sprints

Day Three

25 mins Sprints

Day Four

Bench Press
warmup
5x65
3x75
2x80

3x8x60
2x10x50

Barbell Row
3x10x60

One-arm DB row
3x8x35 each side

Rotator cuff routine

25 mins Sprints

Day Five

Squat
3x8x100
2x8x90
2x10x80

Good Mornings
3x10x50

25 mins Sprints

Day Six

25 mins Sprints

End of week notes:

Tried hard to get a little extra fat loss this week!

It's been very hard this week, with everyone letting go for crimbo and eating what they like, while I remain dieting. Time to let losse today though!

End of week stats:

Weight track wk 19

1.7kg (3.74lbs) Lost this week.

Photos for week 19:

Reference point for next years goals:

19 weeks totals:

39.5kg (6.22 stone)

Happy Christmas and a happy new year to you all <3

Week Eighteen

2009-12-14T09:51:00.000Z

8th to 14th Dec

Diet:

Gym day diet @ 4 days
Non gym days @ 3 days

Workout:

Cycle 4 - week three - 5/3/1:

Day One

Mil. Press
Warmup
5x50
3x55
>5x65

Mil. Press
2x8x50
3x8x40

Chin-ups
5x10

Rotator cuff routine

20 mins Hiit

Day Two

Deadlift
Warmup
5x105
3x120
>5x135

Deadlift
3x8x80
2x8x70

Hanging Leg Raise
5x10

20 mins Hiit

Day Three

Bench Press
Warmup
5x65
3x75
2x80 (woooot! made it past 75kg - shame it was only 2 reps :< )

Bench Press
5x5x60

Barbell Row
3x8x70

Kroc rows
1x25x25kg per side

Rotator cuff routine

20 mins Hiit

Day Four

Squat
Warmup
5x120
3x130
5x150 (another woot this week!)

Squat
2x8x100
2x8x90
2x8x80

Good Mornings
2x8x50
3x10x40

20 mins Hiit

End of week notes:

Think I'm over the flu now - Just can't get my reps back to 10 - no energy :<
I'll have to repeat this cycle, after next weeks deload (or after crimbo), try and get my reps up.

End of week stats:

Weight track wk 18

0.5kg (1.1lbs) Lost this week.

Not sure why such little "weight" loss, worked hardcore this week.

Due a cheat meal today, but I think inlight of being off after this week, I'll wait :P

Week Seventeen

2009-12-07T09:55:00.000Z

1st to 7th Dec

Diet:

Gym day diet @ 4 days
Non gym days @ 3 days

Workout:

Cycle 4 - week two - 5/3/1:

Day One

Mil. Press
Warmup
3x45
3x55
>5x60

Mil. Press
2x8x50
3x8x40

Chin-ups
5x10

20 mins Hiit

Day Two

Deadlift
Warmup
3x100
3x115
>5x130

Deadlift
2x10x80
2x10x70
1x10x60

Hanging Leg Raise
5x10

20 mins Hiit

Day Three

Bench Press
Warmup
3x60
3x70
3x75

Bench Press
5x5x60 supersets pressups

Barbell Row
3x8x70

One-arm DB row
3x8x35

20 mins Hiit

Day Four

Squat
Warmup
3x105
3x120
4x130

Squat
2x8x100
2x8x90
2x8x80

Good Mornings
2x10x50
3x10x40

20 mins Hiit

End of week notes:

Horrible week with the flu, dropped reps to 8, skipped off days cv work.

End of week stats:

Weight track wk 17

1.6kg (3.5lbs) Lost this week.

Week Sixteen

2009-11-23T12:44:00.000Z

23rd to 29th Nov

Diet:

Gym day diet @ 4 days
Non gym days @ 3 days

Workout:

Cycle 4 - week One - 5/3/1:

Day One

Mil. Press
Warmup
5x45
5x50
>6x55

Mil. Press
2x10x50
3x10x40

Chin-ups
5x10

20 mins Hiit

Day Two

Deadlift
Warmup
5x90
5x105
>6x120

Deadlift
2x10x80
2x10x70
2x10x60

Hanging Leg Raise
5x10

20 mins Hiit

Day Three

20 mins Hiit

Day Four

Bench Press
Warmup
5x55
5x65
3x75

Bench Press
3x10x50
2x10x40

Barbell Row
3x8x70

One-arm DB row
3x8x35 each side

20 mins Hiit

Day Five

Squat
Warmup
5x100
5x115
>6x130

Squat
2x10x100
2x10x90
2x10x80

Good Mornings
2x10x50
3x10x40

20 mins Hiit

Day Six

30 mins Uphill cardio.

End of week notes:

So, the cheat meal turned into a mixed grill + profiteroles & ice cream, was a family event I couldn't miss and tbh I was saving a cheat meal for such an occasion :D

Getting really bored of Mondays and OHP, think I'll mix the accessories up with DB variants.

Pulled summit in my front left, deltoid area, doing pull ups (I think), hopefully works itself out.

End of week stats:

Weight track wk 16

1kg (2.2lbs) Lost this week.

Week Fifteen

2009-11-16T12:32:00.000Z

16th to 22nd Nov

Diet:

Modified diet based on week 14's stats:

Weight in Pounds	228.0
Body Fat %	24.0%
12 - Drop Body Fat
Lean Body Weight	173.28lbs
Calories Required	2079
Nutrient Breakdown	Gym Day
	Gym Day		No Gym Day
	Grams	kCals	Grams	kCals
Protein	173	693	173	693
Carbs	173	693	43	173
Fat	77	693	135	1165

Allowed a few extra calories - lol!

Omega 3 oil consumption, didn't realise it had to be reflected in my diet totals!

Gym and non gym days diets are now more balanced, as close as I can get anyways :P

Balanced the carbs a little better, added WMS for a quick carb release in my PWO shake.

Workout:

Cycle 3 - week Four - 5/3/1 - Deload:

Day One

45 mins uphill cardio

Mil. Press
2x10x50
3x10x40

Chin-ups
5x10

Day Two

45 mins uphill cardio

Deadlift
2x10x80
2x10x70
2x10x60

Hanging Leg Raise
5x10

Day Three

20 mins Hiit

Day Four

Bench Press

3x10x50
2x10x40

Barbell Row
3x10x60

One-arm DB row
3x8x35 each side

20 mins Hiit

Day Five

Squat
2x10x100
2x10x90
2x10x80

Good Mornings
2x10x50
3x10x40

20 mins Hiit

Day Six

30 mins Uphill cardio.

End of week notes:

I Was excited to discover that I am now 24% BF according to the calipers - I hate the scaled estimate :<

So, after discovering mid-week, the Omega 3 oil had to be included in my diet totals, I thought I might as well overhaul my diet.

Due to the oil consumption, I've stopped early morning uphill cv and gone back to Hiit straight after weights, with uphill cv on off days.

Omega 3 oil tastes funky, but like any true slut .... Just swallow and go.... Enjoying the more balanced diet for the past few days!

End of week stats:

Weight track wk 15

1kg (2.2lbs) Lost this week.

Cheat meal - Gonna fulfil a hunger I've had for the past few weeks - profiteroles + ice cream - hmmmmmm :D

Week Fourteen

2009-11-09T12:26:00.000Z

9th to 15th Nov

Diet:

Diet v3

Slightly dropped the 70g Pro reloaded to 50g aka one scoop, added extra cottage cheese at night.

Workout:

Cycle 3 - week Three - 5/3/1:

Day One

45 mins uphill cardio

Mil. Press
Warmup
5x50
3x55
>5x65

Mil. Press
2x10x50
3x10x40

Chin-ups
5x10

Day Two

45 mins uphill cardio

Deadlift
Warmup
5x105
3x110
>5x125

Deadlift
2x10x80
2x10x70
1x10x60

Hanging Leg Raise
5x10

Day Three

20 mins Hiit

Day Four

45 mins uphill cardio

Bench Press
Warmup
5x60
3x70
3x75

Bench Press
3x10x50
2x10x40

Barbell Row
3x10x60

One-arm DB row
5x3x45 each side

Day Five

45 mins uphill cardio

Squat
Warmup
5x105
3x120
5x135

Squat
2x10x100
2x10x80
2x10x60

Good Mornings
2x10x50
3x10x40

Day Six

20 mins Hiit.

End of week notes:

Thought I'd have a play around with extra cardio (non hiit) for the next few weeks.

Slightly adjusted diet.

Moved my tracking and diet docs over to google, any problems with viewing, give me a shout.

End of week stats:

Weight track wk 14

1.3kg (2.8lbs) Lost this week.

Week Thirteen

2009-11-02T12:21:00.000Z

2nd to 8th Nov

Diet:

Rest Day Diet v3

Gym Day Diet v3

Workout:

Cycle 3 - week two - 5/3/1:

Day One

Mil. Press
Warmup
3x45
3x55
>5x60

Mil. Press
1x10x50
3x10x40
1x10x30

Chin-ups
5x10

20 mins elliptical with sprints

Day Two

Deadlift
Warmup
3x90
3x105
>5x120

Deadlift
2x10x80
2x10x70
1x10x60

Hanging Leg Raise
5x10

20 mins elliptical with sprints

Day Three

Bench Press
Warmup
3x55
3x65
3x75 PR

Bench Press
3x10x50
2x10x40

Barbell Row
3x10x60
2x10x40

One-arm DB row
2x10x35 each side
2x10x25 each side

20 mins elliptical with sprints

Day Four

Squat
Warmup
5x90
5x105
5x3x130
5x2x120

Squat
3x10x80

Good Mornings
2x10x50
3x10x40

20 mins elliptical with sprints

End of week notes:

Less Hit this week (dropped 10 mins).

Profusion reloaded tastes pretty good! Liquid carbs is a new thing for me - no oats this week :<

Increased daily Omega 3 gels to 2x per meal (10 in total).

End of week stats:

Weight track wk 13

1.2kg (2.6lbs) Lost this week.

Week Twelve

2009-10-26T12:14:00.000Z

26th to 1st Nov

Diet:

Found some errors that needed correcting in the nutritional figures (didn't make much difference tbh), reading others recommendations, I'm swapping protein powder over to Bodimetrics Profusion Reloaded.

Still not too great on the off day - but heyho :P

Rest Day Diet v3

Gym Day Diet v3

Workout:

Cycle 3 - week one - 5/3/1:

Adjusted maxes for new cycle:

Mil. press: 65kg
Deadlift: 130kg
Bench Press: 80kg
Squat: 140kg

Day One

Mil. Press
Warmup
5x45
5x50
>6x55

Mil. Press
1x10x50
3x10x40
1x10x30

Chin-ups
5x10

30 mins elliptical with sprints

Day Two

Deadlift
Warmup
5x85
5x100
>7x110

Deadlift
3x10x80
2x10x70

Hanging Leg Raise
5x10

30 mins elliptical with sprints

Day Three

Bench Press
Warmup
5x55
5x60
5x70

Bench Press
3x10x50
2x10x40

Barbell Row
3x10x50
2x10x40

Kroc Rows
1x22x20 per arm
1x20x20 per arm
1x18x20 per arm

30 mins elliptical with sprints

Day Four

Squat
Warmup
5x90
5x105
>6x120

Squat
1x10x100
1x10x90
3x10x80

Good Mornings
2x10x50
3x10x40

30 mins elliptical with sprints

End of week stats:

Weight track wk 12

2kg (4.4lbs) Lost this week.

So its cheat meal day, I'm offski!! See ya'll next Monday :P

Week Eleven

2009-10-19T13:10:00.000+01:00

19th to 25th Oct

Diet:

Workout:

Cycle 2 - week Four - Deload - 5/3/1:

Day One

Mil. Press
Warmup
2x10x50
2x10x40
2x10x30

Chin-ups
5x10

30 mins elliptical with sprints

Day Two

Deadlift
warmup
2x10x80
2x10x70
2x10x60

Hanging Leg Raise
5x10

30 mins elliptical with sprints

Day Three

Bench Press
3x10x50
3x10x40

Barbell Row
5x10x40

Kroc Rows
1x22x20 per arm
1x20x20 per arm
1x18x20 per arm

30 mins elliptical with sprints

Day Four

Squat
1x10x100
1x10x90
3x10x80

Good Mornings
5x10x40

30 mins elliptical with sprints

End of week stats:

Weight track wk 11

2kg (4.4lbs) Lost this week.

Week Ten

2009-10-12T12:07:00.000+01:00

12th to 18th Oct

Diet:

Workout:

Cycle 2 - week three - 5/3/1:

Day One

Mil. Press
Warmup
5x50
3x55
>5x65

Mil. Press
3x10x40
2x10x30

Chin-ups
5x10

26 mins elliptical with sprints

Day Two

Deadlift
Warmup
5x85
3x95
>7x110

Deadlift
3x10x80
2x10x70

Hanging Leg Raise
5x10

26 mins elliptical with sprints

Day Three

Bench Press
Warmup
5x55
3x65
>6x70 *PR*

Bench Press
5x10x50

Barbell Row
3x10x50
2x10x40

Kroc Rows
1x22x20 per arm
1x20x20 per arm
1x18x20 per arm

Yup the 20kg was alot harder :$

26 mins elliptical with sprints

Day Four

Squat
Warmup
5x100
3x110
>6x125

Squat
1x10x100
1x10x90
3x10x80

Good Mornings
5x10x30

26 mins elliptical with sprints

End of week stats:

Weight track wk 10

0.3kg (0.66lbs) Lost this week.

sigh - cheat meal was fail :P Cya next Monday :D

Week Nine

2009-10-05T12:03:00.000+01:00

5th to 11th Oct

Diet:

Workout:

Cycle 2 - week two - 5/3/1:

Day One

Mil. Press
Warmup
3x45
3x55
>5x60

Mil. Press
3x10x40
2x10x30

Chin-ups
5x10

24 mins elliptical with sprints

Day Two

Deadlift
Warmup
3x80
3x90
>7x100

Deadlift
1x10x80
2x10x70
2x10x60

Hanging Leg Raise
5x10

24 mins elliptical with sprints

Day Three

Bench Press
Warmup
3x55
3x60
>5x70

Bench Press
4x10x50
1x10x40

Barbell Row
3x10x50
2x10x40

Kroc Rows
3x22x10 per arm

First time trying these - will have to kick up the weight to maybe 20kg next time.

24 mins elliptical with sprints

Day Four

Squat
Warmup
3x90
3x105
>5x120

Squat
1x10x100
1x10x90
3x10x80

Good Mornings
5x10x30

24 mins elliptical with sprints

End of week stats:

Weight track wk 9

1.6kg (3.5lbs) Lost this week.

Double bonus - it's cheat meal day!

Week Eight

2009-09-28T11:52:00.000+01:00

28th to 4th Oct

Diet:

Workout:

Cycle 2 - week one - 5/3/1:

Increased Upper by 5 kg
Increased Lower by 10 kg

Military press: 65kg
Deadlift: 110kg
Bench Press: 75kg
Squat: 130kg

Still not near my maximum lifts on 5x5, but building it back up is allowing me to feel more confident while getting back to the bigger work loads. A little gay but scared my back will go again and leave me unable to continue with my workouts.

Day One

Mil. Press
Warmup
5x45
5x50
>6x55

Mil. Press
3x10x40
2x10x30

Chin-ups
5x10

22 mins elliptical with sprints

Day Two

Deadlift
Warmup
5x70
5x85
>7x100

Deadlift
5x10x60

Hanging Leg Raise
5x10

22 mins elliptical with sprints

Day Three

Bench Press
Warmup
5x50
5x55
>6x65

Bench Press
3x10x50
2x10x40

Barbell Row
1x10x60
3x10x50
1x10x40

22 mins elliptical with sprints

Day Four

Squat
Warmup
5x85
5x100
>6x110

Squat
3x10x80
2x10x70

Good Mornings
5x10x30

22 mins elliptical with sprints

Fuk me, after those squats, it was gruesome doing the xtrainer!

End of week stats:

Weight track wk 8

2kg (4.4lbs) Lost this week.

Fucking wooot! sweat + pain = joy!

Week Seven

2009-09-21T11:47:00.000+01:00

21st to 27th Sept

Diet:

Slightly tweaked my diet....again:

Calculation v2

Workout:

Week 4 (Deload) of 5/3/1:

Day One

Mil. Press
Warmup
5x30
5x40
5x50

Mil. Press
5x10x30

Chin-ups
5x10

20 mins elliptical with sprints

Day Two

Deadlift
Warmup
5x60
5x70
5x80

Deadlift
5x10x60

20 mins elliptical with sprints

Day Three

Bench Press
Warmup
5x40
5x50
5x55

Bench Press
5x10x50

Barbell Row
5x10x40

20 mins elliptical with sprints

Day Four

Squat
Warmup
5x60
5x70
5x80

Squat
5x10x60

Good Mornings
3x10x20

20 mins elliptical with sprints

End of week stats:

Weight track wk 7

0.6kg (1.3lbs) Lost this week. Sigh.

Hmmm, not sure if I'm doing something wrong diet wise - can't believe its slowed down soo quickly :<

/me looks at nutrional info on a slimfast bottle :P

Week Six

2009-09-14T11:41:00.000+01:00

14th to 21st Sept

Diet:

During week six, I edited my diet based on new stats:

Calculation v2

Workout:

Week 3 of 5/3/1:

Day One

Mil. Press
Warmup
5x45
3x50
>5x60

Mil. Press
3x10x40
2x10x30

Chin-ups
5x10

19 mins elliptical with sprints

Day Two

Deadlift
Warmup
5x75
3x85
>5x100

Deadlift
5x10x60

19 mins elliptical with sprints

Day Three

Bench Press
Warmup
5x55
3x60
>4x70

Bench Press
5x10x50

Barbell Row
5x10x40

19 mins elliptical with sprints

Day Four

Squat
Warmup
5x90
3x100
>5x120

Squat
5x10x60

Good Mornings
3x10x20

19 mins elliptical with sprints

Legs were proper tired after squats, making the xtrainer hardcore!

End of week stats:

Weight track wk 6

1.3kg lost this week, a bit of a letdown was looking forward to at least 2kg :<

12.7kg in six weeks so far, I hope it isn't starting to slow down now!

Either way f**k it, I'm having a cheat meal this evening - joy joy.

Week Five

2009-09-07T11:36:00.000+01:00

7th to 14th Sept

Diet:

Workout:

Week 2 of 5/3/1:

Day One

Mil. Press
Warmup
3x45
3x50
>5x55

Mil. Press
5x10x30

Chin-ups
5x10

17 mins elliptical with sprints

Day Two

DOMs in my forearms were caining.

Deadlift
Warmup
3x70
3x80
>5x90

Deadlift
5x10x60

17 mins elliptical with sprints

Day Three

DOMs still evident in my forearms. alas subsiding :)

Bench Press
Warmup
3x50
3x55
>5x65

Bench Press
5x10x40

Barbell Row
5x10x40

17 mins elliptical with sprints

Day Four

Squat
Warmup
5x85
3x95
>5x110

Squat
5x10x60

Good Mornings
3x10x20

17 mins elliptical with sprints

End of week stats:

Weight track wk 5

2.1kg lost this week :)

Week Four

2009-08-31T11:35:00.000+01:00

31st to 6th Sept

Goals:

Drop bodyfat percentage.
Increase strength.
Break my plateau on Bench + Mil. press.

Diet:

Gym day diet now @ 4 days.

Workout:

New workout based on 5/3/1:

Reduced my maxs - as my back still doesn't feel 100% - Ego pffft

Current Max
Mil. Press 60
Deadlift 100
Bench Press 70
Squat 120

So, Week One looked like this:

Day One

Mil. Press
Warmup
5x40
5x45
>6x50

Mil. Press
5x10x30

Chin-ups
5x10

15 mins elliptical with sprints

Day Two

Deadlift
Warmup
5x65
5x75
>6x85

Deadlift
5x10x60

15 mins elliptical with sprints

Day Three

Bench Press
Warmup
5x45
5x55
>6x60

Bench Press
5x10x30

Barbell Row
5x10x40

15 mins elliptical with sprints

Day Four

Squat
Warmup
5x80
5x90
>6x105

Squat
5x10x60

15 mins elliptical with sprints

End of week stats:

Weight track wk 4

9.3kg lost in four weeks :)

Week Three

2009-08-24T11:29:00.000+01:00

24th to 30th Aug

Diet:

Workout:

Week off recovering.

Max's I'd previously achieved on 5x5:

Deadlift 150kg 1x5
Squat 140kg 5x5
BP 70kg 5x5
OHP 70kg 5x5

End of week stats:

Weight track wk 3

Week Two

2009-08-17T11:26:00.000+01:00

17th to 23rd Aug 2009

Diet:

Stuck to the diet (Rest days diet only) for the majority of this week, couldn't move with my back put out after Mondays deadlifts.

Workout:

Day One:

SQUAT
5x5
135kg

Overhead press
5x5
60kg

Deadlift
1x5
150kg

Pull-ups
3xF

Prone Bridges
3x30sec

Day Two:
N/A

Day Three:
N/A

End of week stats:

Weight track wk 2

It all starts here! Week One

2009-08-10T10:18:00.000+01:00

BigOllieG - 10/08/2009 - Drop BF %

Lo,

So, I thought I'd start keeping a journal, as it seems to be a great motivation factor!

Goals:

Drop bodyfat percentage.
Increase strength.

Before stats:

10th Aug 2009

Age: 31

Weight: 127.7kg

Calipers: 39%

Week One

10th to 16th Aug 2009

Diet: