Weight Training

Christmas Body Blitz 2014: Day 0

As promised I am back! My exams are all done and its time to face the music. I have been bad L. I have been stress eating and sugar bingeing. I have been maintaining the diet but then I would eat chocolate for a week then get back on again then fall off. It’s all got to stop now. I hit my goal weight back in July right before I started the semester and I have been stress eating ever since. So on Monday this week (3/11/14) I am resetting the bar and setting new goals. I will be accountable!

I started out the week weighing in at 68.8kg. That’s 4kgs heavier than July (it was actually more at one point but I pulled my head in). Whilst studying I didn’t have a lot of time for the gym, mainly because I got so far behind. I really missed it, so I am thrilled this week to be back into the swing of things. I thought becasue it is 7 weeks away from christmas that I would set myself a little challenge…

My Goal:

Back down to 65kg by Christmas! (Is that crazy? 4kg in 6 weeks)

How am I going to achieve this? Perfect eating i.e. abiding by the FMD rules. I did it before and all it takes is getting past those torturous first two weeks and then the sugar craving and crazy brain goes away and you’re sweet. Also hitting the gym like crazy, not because I have to, but because I enjoy it!

The plan:

My goal is to workout minimum 5 times a week. I like working out so this is not going to be a problem for me, especially now that I am not studying. I’m targeting 2 cardio sessions and 3 weights sessions a week. My plan looks something like this:

Monday: Cardio

5:30AM 30 minute interval training on the treadmill

1:30 intervals walk run progressing from fast jog/slow run (11 km/hr) to pretty much sprint (up to 15 km/hr)

Tuesday: Cardio

5:30AM Swimming for 45 minutes OR some kind of body weight based HIIT training

Wednesday: Weights – Leg Day (My favourite)

6:00 PM – 90 minutes of Legs! Wednesday line up looks like this:

Squats:

Performed as a solo exercise I aim to attack twice a week, Wednesday will be focused on heavy weight while Saturday will be focused on reps (weights are broken down in the table below).

Leg extension machine & Hamstring Curl Machine Super Set

Both these exercises will be single leg (10 reps each) then bumping the weight up and doing 10 reps on both legs. Repeat 3-5 times.

Pull trough’s and Cable Kick Backs Super set

Both exercises 10 reps (10 each leg for kickbacks) increasing the weight stack week by week. Repeat 3-5 times.

Calf Raises and Good Morning’s Super Set

Standing Calf raise machine, 10 reps. Good Mornings (barbell on Back) 10 reps. Repeat 3-5 times.

Hip thrust and Travelling Lunges Super Set

Hip thrust with a barbell. 10 reps focusing on squeezing the glutes and holding 2 seconds at the top. Travelling lunges with a barbell on shoulders, I think the return length of the gym works out at 12 reps per leg. Repeat 3-5 times.

The 3 to 5 sets will be based on time and I am aiming to start out a 3 sets for some of the exercises and building up to 5.

Squat Goals:

If you haven’t figured it out I love squats. I like to dabble in heavy weights from time to time (it’s nice to have goals) and I am aiming to get my reps nice and heavy and hopefully be pushing a 3 rep on 80 kg on my heavy days by Christmas. This is a pretty achievable goal actually so I am half expecting to dominate that but hey. Here is my road map to squat success. FYI I learned in my short lived power lifting career the best way to accelerate your max 1 rep is to increase the weight of your 10 rep. The number under the week is the number of reps that week not including pump and pause sets.

Squat

Oh yea I forgot to explain that! Some other fun tools for murdering your legs with squats are pump and pause sets at the end of the squat workout. Pause sets are basically when you got to the bottom of the squat (below parallel people) and just as you start to come up pause and hold that for 5 seconds. Then from that stationary position continue in the upward movement. If you can’t see your forehead veins then you’re not doing it right! Pump sets are nasty, they give you that horrible burning pump as if you didn’t already have it. This is a 3-parter. Part 1: 5 reps, go to the bottom of the movement and as you start to come back pause go back down and repeat 5 times. I guess these are like micro reps and you should really feel it in your glutes. Part 2, 5 reps, start the decent but just as you start to gain momentum (1/3 of the way down) stop and go back up, repeat. Part 3: do 5 reps in the full squat, you should be struggling at rep 3. If not bump that weight up man!

Thursday: Weights – Upper Body

6:00 PM – Feel that phase 2 fat burn, 90 minutes of upper body work which is not my favourite but still important! Thursday line up looks like this:

Bench Press and Bent over Rows Super Set

Bench is looking to go heavy. Warm up 2 sets 10 reps, the build up to max weight: 2 – 3 sets 6 to 8 reps, max weight: 2 – 3 Sets 3 to 5 reps

Rows = 10 reps, 5 sets

1 arm cable triceps pull downs and Cable T-Bar rows Super Set

Both exercises, 10 reps 3 – 5 sets

Seated dumbbell shoulder press and Flat Bench Flies Super Set

Both exercises, 10 reps 3 – 5 sets

Front Squat and Barbell Bicep Curls Super Set

Wait what? It’s not legs day! Hahaha, I love squats and front squat kind of gives you an arm work out too… The squats either use a kettle bell (max is 20kg) then I will have to switch to barbells.

10 reps, 3 – 5 sets.

Close Grip Lat Pull-down and Cable Row Machine Super Set

Both exercises, 10 reps 3 – 5 sets

Horizontal Back Extensions and Push Up’s (knees) Super Set

3 Sets 10 reps. Back extensions will start out no weight and increase. Push ups are up to 30 just maxing out what ever my arms have left. I can usually get between 7 and 10 on the last set.

Saturday Bonus Weights – Full Body!

Squats and Static Barbell Lunge Super Set

Its reps day for squats! Are you ready to sweat? Not only that but they’re super setted! Feel the burn.

Squats as per above table, Static lunge will just pick a weigh and stay the same for 3-5 sets.

Dumbbell incline bench press and Lat pull-down Super Set

Both exercises, 10 reps 3 – 5 sets

45 Degree leg press and Dumbbell lateral raises (standing) Super Set

Both exercises, 10 reps 3 – 5 sets

Rack Pulls and Kneeling Squats

Both exercises, 10 reps 3 – 5 sets

Hip Thrusts and Push Ups Super Set

Both exercises, 10 reps 3 – 5 sets

Phew! Well there it is, on the internet now I better make it happen. I will do a post on Monday for my week 1 weigh in and progress photos. See you then!

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Lifting Diaries #4

This week I have been a bit sick but managed to get 2 lifting sessions in, however I kept it a little bit lighter than usual just to be safe. I also got some good footage for a talk through of my legs day which was fun! Breakdown as follows you can check out the links in the 1st entry if you don’t know what these exercises are:
Legs Day:

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Arms n Abs Day:

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Lifting Diaries #3

I finally did a video of me squatting! It’s a pitty its not from the side but oh well. This week has been pretty hard out I ended up clocking up 7 workouts whaat! I did 3 lifting days, 3 cardio and a body weight resistace circuit. Heres the stats:

Wednesday Legs Day (Heavy Squat):

Legs 1     Legs 3

 

Thursday: Arms n Abs Day

Arms 1   Arms 2 Arms 3    Arms 4

Bonus Day (Reps Squats):

Capture     C2

Lifting Diaries Entry #2

This week was another good week, I managed to get in all my exercise plus an extra session on Saturday. As per usual Wednesday was legs and Thursday was arms and abs. I think next week I might swap them round as my legs are tired on Wednesdays after cardio on both Monday and Tuesday. Here’s how I went this week:

Legs Day:

Muscles felt tired from running the day before so not the best session but put my head down and got it done. Squats we feeling stiff again but was able to push out 10 reps on 60 for nearly 3 sets.

Legs Day 25.6.14

Arms and Abs day:

Felt good on this session. I usually have my headphones on but I forgot them for this session and got complemented by a couple of people on how strong I was which is nice 🙂 Still didn’t manage to get all the exercises in and stopped at 1 hr 15

Arms and Abs Day 26.6.14

Lifting Diaries Entry #1

Hello and welcome to my first addition of lifting diaries! (Cheesy much?). I thought I would do these posts to supplement my weekly check in’s if anyone was interested in my lifting abilities. So as it stands now I only do 2 lifting days a week on Wednesday and Thursday as I am adhering to the FMD rules. Wednesday’s are lower body lifts and Thursdays are upper body, back and abdominal lifts. I used to lift 4 to 5 times a week and I hope to get back to that when I reach my goal weight.

I make up my own workouts as I have had a few year’s experience with personal trainers and power lifting training. I first started lifting when I was 13 and I’m now 22! If I ever need inspiration I hit up Youtube or Bodybuilding.com. For heavy lifting training I generally do a couple of 6-10 week cycles starting with high rep low weight (10 to 12 reps = high, weight is light but still pushing the limit on the 10th rep). By the time I reach the end of the 1st cycle I am down to 6 reps on a moderate to heavy weight. Then back up to 8 reps with more of a medium range weight for the start of the second cycle. By the end of the second cycle I am on 1-3 rep max weight. Although this is hard to progress only doing 1 upper and 1 lower workout a week so I am kind of maintaining my lifting at the moment not really training to increase my bests until I have finished my weight loss.

Legs Day (aka my favourite day of the week)

As I mentioned in my check in I wasn’t feeling too great this week which was totally depressing. Lack of sleep really effects my lifting. I use an android app called Jucy for recording my lifting. If you want to see a breakdown of the exercise technique just click the exercise name as I have linked them to the demos on bodybuilding.com. Here are the stats:

Opener:

Barbell Back Squat – Moderate Weight High Reps

Super Set

Stiff Leg Deadlift – Light Weight High Reps

Barbell Split Squat – Light Weight High Reps

Super Set

Hamstring Curl Machine (Single Leg) – Light Weight High Reps

Standing Calf Raise Machine – Light Weight High Reps

Finisher

Barbell Back to forward lunge – Light Weight High Reps

Total Workout Time: 45 minutes (not including warm up or stretching)

WO - 18.6.14

Arms n’ Abs Day:

Second week of this new combo of exercises and I was a bit all over the place. My recovery time was high and when I hit 1hr 15 mins I stopped because my arms were just failing. I didn’t manage to do oblique drops or hanging back extensions and I usually aim to do 5 sets but that wasn’t happening either. My super sets were all messed up because of equipment availability and my weights were all messed up because of how quickly my muscles were fatiguing. I did the workout so points for that. Better luck next week when I‘ve had more sleep…

Super Set

Barbell Flat Bench – Light Weight High Reps

Pallof Press – Light Weight High Reps

Super Set

Overhead Tricep Rope Pulls – Light Weight High Reps

Rope Crunch – Light Weight High Reps

Super Set

Bent arm dumbbell pullover – Light Weight High Reps

Dumbbell Shoulder Press – Light Weight High Reps

Super Set

Barbell bent over row– Light Weight High Reps

Oblique Drops – Light Weight High Reps

Super Set

Wide Grip Lat Pull-down– Light Weight High Reps

Standing Cable Lift– Light Weight High Reps

Super Set

Upright Cable Rows– Light Weight High Reps

Cable wood choppers – Light Weight High Reps

Super Set

Hanging Back Extension – Light Weight High Reps

Barbell Curls – Light Weight High Reps

WO - 19.6.14

June 16th 2014 – Cycle 2 Week 2 Check In

Another week under the belt (excuse the hilarious pun) and I am feeling very excited and nervous. I am now entering uncharted waters so to speak. I have NEVER been this light since starting my weight loss journey which is obviously extremely exciting for me. But there is the little devil on my shoulder whispering in my ear that it could very well stop at any minute. Since starting I haven’t not lost weight from one week to another. I have been consistently trending downward and I feel like when it happens I will be devastated. Isn’t that just typical human nature though. I am getting great results but I cant enjoy them because I am too worried about what might happen in the future. I need to live in the moment more and celebrate this success…

Exercise:

I started the week out right at 5:30am on Monday I was in the gym doing a cardio session. Just some treadmill interval training for 30 minutes as that is all I have time for. My stupid gym had an extended hours trial a few weeks a go which got me hook on gyming at 5 am, I know what a fitness nerd. But post trial the hours have gone permanently to 5:30 so I have very limited time in the mornings as I must be out of the gym by 6:15 to get to work on time. Anyhow Tuesday was squash with my partner so 2 ticks for cardio!

Both Wednesday and Thursday I managed to get my weights in. Wednesday was legs day which went extremely well. Now I am down to 1 legs day a week I often try and squeeze as many leg exercises as I can into my session. I know that its not good to work out for to long as it exhausts the muscles but I love legs day so much I ended up going for 1:30 hours which I paid for the next day. I also made up a new arms n abs day for Thurday to help me get excited about, well, both those things. My arms have always been weak, even when I was power lifting my max bench was crap compared to my squat, a measly 50 kg (110 lb). Also my hole life I’ve been told I have a weak core. So I created the most exciting weighted ab and arm session I could think of and I actually really enjoyed it. With the scale sliding down my abs have been showing signs of existence. I never had a six pack or even much definition when I was at my leanest while swimming. The best I ever got was a flat stomach and some ribs. So I am hoping this workout will really help them pop! As for my arms, I don’t really want to look too tank and the fat loss alone has been toning them up. However I know that I need to work on them so teaming them with abs seemed like a good idea as I only have 2 days to weight train on FMD.

Eating

Well of course it has been another perfect week, 100% clean eating which I have been rewarded for by results! This week I decided after a life time of hating nuts that I really like cashews. It’s weird how much the way things taste has changed for me since cutting out refined sugar. Cashews are nearly dangerous now I could smash a whole bag if I’m not careful :).

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Sunday seems to be turning into dessert night, a little nerve racking as it is right before weigh in but it doesn’t seem to be having an effect. This week my mum made a rhubarb crumble which was yummy. I added plum juice to mine. It was weird having crumble without ice cream but it was still very good.

Blog goals for this week:

Something about exercise. I really need to get on to that…

This Weeks Results:

So this is the second biggest loss since I started. The 1st week was the biggest at 2 kg but I have been plodding along at 300-500 grams. I drank plenty of water this week and really got into the veggies on phase 2 which I think helped. The exercise was on point and I had a lot more healthy fat in phase 3 with my new found love of cashews! I was expecting a slightly heavier weigh in as I worked night shift on Sunday so my eating and weigh time are all messed up but this is the lightest I have ever weighed as an adult!

Weight: 65.8 kg (Previously 66.8 = -1 kg)

Left Arm: 27 cm (Previously 27 = same)

Right Arm: 27 cm (Previously 27 = same)

Left Leg: 58 cm (Previously 59 = -1 cm)

Right Leg: 58.5 cm (Previously 60 = -1 cm)

Hips: 88 cm (Previously 88.0 = same)

Waist: 68.5 cm (Previously 68.5 = same)

Here come the photos!

Back update:

FMD Cycle 2 Week 2 Results - Back

Not a lot of difference between the beginning of cycle 2 and today. I really hoard the fat on the back of my hips which sucks. My measurements haven’t moved much in this cycle but the weight is dropping off so hopefully will see some progress here at the end of this cycle.

Side Update:

FMD Cycle 2 Week 2 Results - Side

Have noticed the only difference between 2 weeks ago and now is my side ab definition is coming in. My ab definition is something that is slowly coming into sight so I am very excited about this.

Front Update:

FMD Cycle 2 Week 2 Results - FrontGrr again you can see how I love storing fat on my hips. Ab definition is coming in nicely here. I just really cant wait to lose this hip fat 😦

So highlights this week for me was I noticed my abs which are coming in and my calf muscles seem to be more defined which is something I remember from my swimming days. I always have had nice slim calves!

FMD C2 W2 Highlights

Heres hoping next week is equally sucessful.

🙂 Have a good week!