The truth!

joker77 · 28-10-2008 2:40pm

Morning

Cycle into work 30 mins, Swim 5 mins

Lunchtime - Gym - Workout B

Squat
Warmup - 20x8, 60x5, 80x4
Work - 95x4x2, 95x3x3

Press
20x15x3, 20x12x2

Power Clean
Warmup - 20x8, 40x5
Work - 50x5x2, 50x4, 55x3x2

Tricep Pushdown
Warmup - 45x12, 50x10
Work - 55x8x4

Abs Workout

Evening

Cycle home from work 30 mins

joker77 · 29-10-2008 3:54pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Cardio

Warm-up - Cross-trainer - 5 mins

Work - Treadmill - 20 mins

Cool-down - Swimming - 10 mins

Evening

Cycle home from work 30 mins

joker77 · 30-10-2008 3:25pm

Lunchtime - Gym - Workout A

Squat
Warmup - 20x8, 60x5, 80x4
Work - 95x4x2, x2, x3, x2

Chins
x8x2, x6x2, x5x2,

Deadlift
Warmup - 20x8, 60x5, 90x4
Work - 115x4x4

Seated DB Curl
10x15, 12.5x10x3, x6

Abs workout

Swim - 10 mins

joker77 · 31-10-2008 2:56pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Cardio

Warm-up - Cross-trainer - 5 mins

Work - Treadmill - 20 mins

Cool-down - Swimming - 10 mins

Evening

Cycle home from work 30 mins

joker77 · 01-11-2008 11:12am

Measurement Day 3 - 2008-11-01

Chest: 100.5
Bicep (L): 31.5 (+0.5)
Bicep (R): 31.5 (+0.5)
Waist: 91 (-0.5)
Hips: 103 (-0.5)

Body weight: 82.0Kgs (-1.7)

joker77 · 03-11-2008 3:00pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Workout B

Squat
Warmup - 20x8, 60x5, 80x4
Work - 95x4x5

Press
Warmup - 20x10
Work - 25x10x3, x8x2

Power Clean
Warmup - 25x8, 45x5
Work - 55x5x2, x4x2

Tricep Pushdown
Warmup - 45x15, 50x12
Work - 55x10x2, x7, x8x2

Abs Workout

Evening

Cycle home from work 30 mins

joker77 · 04-11-2008 4:33pm

Morning

Cycle into work 30 mins

Evening

Cycle home from work 30 mins

joker77 · 05-11-2008 3:14pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Workout A

Squat
Warmup - 20x8, 60x5, 80x4
Work - 95x4x2, 95x3x3

Chins
x10, x8x2, x6x2, x5

Deadlift
Warmup - 20x8, 60x5, 90x4
Work - 115x4x5

Seated DB Curl
10x15, 12.5x10x3, x8, 10x12

Abs workout

Evening

Cycle home from work 30 mins

joker77 · 06-11-2008 3:08pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Cardio

Warm-up - Cross-trainer - 5 mins

Work - Treadmill - 20 mins

Cool-down - Swimming - 10 mins

Evening

Cycle home from work 30 mins

joker77 · 07-11-2008 2:46pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Workout B

Squat
Warmup - 20x8, 60x5, 80x4
Work - 90x4x2, 90x3, 80x4x2

Press
Warmup - 20x10
Work - 25x10, 30x6x2, 25x8x2

Power Clean
Warmup - 25x8, 45x5
Work - 55x5x4

Tricep Pushdown
Warmup - 45x15, 50x12
Work - 57.5x10x4

DB Front Raise
Warmup - 7.5x10
Work - 10x8, 7.5x10x4

Evening

Cycle home from work 40 mins

joker77 · 08-11-2008 10:33am

Measurement Day 5 - 2008-11-08

Chest: 100.5
Bicep (L): 31.5
Bicep (R): 31.5
Waist: 90 (-1.0)
Hips: 101.5 (-1.5)

Body weight: 81.8Kgs (-0.2)

A little disappointed that there wasn't more weight lost this week, as I trained pretty hard and cycled every day. Oh well - I guess it had to stabilize at some stage! It looks like getting below 80 Kgs mightn't be happening after all... The cms are still coming off my stomach / backside, so if I'm to put a positive spin on it - it's that muscle weighs heavier than fat and even though I've lost a bit of fat this week I've also put some muscle on!

joker77 · 11-11-2008 3:43pm

Morning

Cycle into work 30 mins

Lunchtime - Gym

Went round to the gym to do some weights, started on the Squat and just didn't have the energy. Feel mentally drained the last couple of days - I didn't cycle yesterday morning, just couldn't face it listening to the wind outside. The cycle in this morning was pretty tough as well.
So instead of weights I had a swim for 10 minutes, then jacuzzi, sauna and steam room.

Evening

Cycle home from work 30 mins

joker77 · 12-11-2008 3:19pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Cardio

Warm-up - Cross-trainer - 5 mins

Work - Treadmill - 20 mins

Cool-down - Swimming - 10 mins

Evening

Cycle home from work 30 mins

joker77 · 13-11-2008 2:41pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Workout A (Half)

Squat
Warmup - 20x8, 60x5, 80x4
Work - 90x4x5

Chins
x10, x8x2, x4x2, x3

Swim - 15 minutes

Evening

Cycle home from work 30 mins

joker77 · 15-11-2008 1:10pm

Measurement Day 6 - 2008-11-15

Chest: 100.(-0.5)
Bicep (L): 31.5
Bicep (R): 31.5
Waist: 90.5 (+0.5)
Hips: 101 (-0.5)

Body weight: 82.2Kgs (+0.4)

Found it tough going this week, from Monday morning it was hard to get it up out of bed and get on the bike. Cycled 3 days instead of 4/5, and just didn't have the energy for training as much as I wanted to.

joker77 · 17-11-2008 3:18pm

Went to see the shoulder specialist this morning, about the ongoing problem I'm having with my left shoulder. I've to get a scan next, which will probably be in a couple of weeks

Lunchtime - Gym - Cardio

Skipping, punch-bags, shadow-boxing, treadmill (10 mins), stretching, 1 hour total

joker77 · 18-11-2008 6:23pm

Morning

Cycle into work 30 mins, Swim 10 mins

Evening

Cycle home from work 30 mins

joker77 · 19-11-2008 3:53pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Workout B

Squat
Warmup - 20x8, 60x5, 80x4
Work - 90x4x5

Press
Warmup - 20x10
Work - 25x10 - Right wrist felt pretty sore after this. I think it's from using a mouse all day in work. Anyway, decided it was best to leave that and the power clean, both would put too much pressure on the wrist

Treadmill - 20 mins

Evening

Cycle home from work 30 mins

joker77 · 20-11-2008 3:23pm

Morning

Cycle into work 30 mins, Swim 10 mins

Lunchtime - Gym

Deadlift
Warmup - 20x8, 60x5, 90x4
Work - 110x4x5

Chins
x6x4, x4x2

Swim - 10 mins

Evening

Cycle home from work 30 mins

joker77 · 21-11-2008 5:59pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Cardio

Skipping, punch-bags, shadow-boxing (weighted), treadmill, stretching, 1 hour total

Evening

Cycle home from work 40 mins

joker77 · 22-11-2008 11:02am

Measurement Day 7 - 2008-11-22

Chest: 99(-1.0)
Bicep (L): 31.5
Bicep (R): 31.5
Waist: 89 (-1.5)
Hips: 101

Body weight: 81.4Kgs (-0.8)

Had a good week this week, am mixing the training up a bit to freshen it up.

joker77 · 25-11-2008 3:23pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Cardio

Skipping, punch-bags, shadow-boxing (weighted), swimmin, stretching, 1 hour total

Evening

Cycle home from work 30 mins

joker77 · 26-11-2008 4:39pm

Morning

Cycle into work 30 mins

Lunchtime - Gym - Cardio

Warm-up - Cross-trainer - 5 mins

Work - Treadmill - 20 mins

Cool-down - Swimming - 10 mins

Evening

Cycle home from work 30 mins

joker77 · 27-11-2008 4:25pm

Morning

Cycle into work 20 mins

Evening

Cycle home from work 20 mins

joker77 · 04-12-2008 11:07am

Away last weekend on a drinking session with a mate who lives in London. Have been working all this week in Swindon. Finally made it to the hotel gym last night, did a small bit of weights, a little run, a little cycle, and a swim.

Flying back this afternoon and have a Christmas session with some old work mates this evening, and then the work Christmas party on Saturday, so needless to say my training is on hold till next week.

Will be back on the bike next week, and back doing cardio in the gym I reckon - will be trying to keep the weight off over the next month of eating and drinking.

Supposed to be going to Thailand for 3 weeks holidays the middle of January.... that's looking pretty dodge given the current political situation there. We're hoping it's settled down by then - we fly into Bangkok but will only be there for a night before flying out to the Krabi and on to the islands.

Don't know why I'm writing all this - suppose it's just keeping track of where my training is at - i.e. non-existent more or less!

joker77 · 08-12-2008 8:51pm

Morning

Cycle into work 30 mins

Evening

Cycle home from work 30 mins

joker77 · 11-12-2008 3:26pm

Yesterday:

Morning

Cycle into work 30 mins

Evening

Cycle home from work 30 mins

Today:

Morning

Cycle into work 30 mins

Evening

Cycle home from work 30 mins

joker77 · 15-12-2008 2:25pm

Morning

Cycle into work 20 mins

Evening

Cycle home from work 20 mins

joker77 · 16-12-2008 4:59pm

Morning

Cycle into work 20 mins

Evening

Cycle home from work 30 mins

joker77 · 17-12-2008 12:37pm

Morning

Cycle into work 20 mins

Lunchtime - Gym - Cardio

Skipping, punch-bags, circuit, swimming, 1 hour total

Evening

Cycle home from work 30 mins

joker77 · 18-12-2008 3:20pm

Lunchtime - Gym - Cardio

Skipping, punch-bags, circuit, swimming, 1 hour total

joker77 · 23-12-2008 5:34pm

Morning

Cycle into work 20 mins

Lunchtime - Gym - Cardio

Skipping, punch-bags, circuit, swimming, 1 hour total

Evening

Cycle home from work 20 mins

joker77 · 05-01-2009 2:57pm

Morning

Cycle into work 20 mins

Lunchtime - Gym - Cardio

Skipping, punch-bags, circuit, 1 hour total

Evening

Cycle home from work 20 mins

Feels good to get a decent first session in after Christmas. I've only 10 working days left including today before heading off on holidays for 3 weeks. So over the next 2 weeks I just want to cut out the crap food and booze, get to the gym as much as possible, and hopefully shed the few Christmas pounds I've put on. I think a lot is achievable if I can stick to it and stop the grazing habits that take hold when on Christmas holidays!

joker77 · 06-01-2009 2:50pm

Morning

Cycle into work 20 mins

Lunchtime - Gym - Cardio

Cross-trainer, treadmill, swimming, 1 hour total

Evening

Cycle home from work 20 mins

joker77 · 07-01-2009 2:53pm

Morning

Cycle into work 20 mins

Lunchtime - Gym - Cardio

Skipping, punch-bags, circuit, 1 hour total

Evening

Cycle home from work 20 mins

joker77 · 08-01-2009 2:59pm

Morning

Cycle into work 20 mins

Lunchtime - Gym - Light Cardio + Stretching

Jog on the treadmill (groin is a little sore after a game of football over the Christmas holidays.)
Swimming, Jacuzzi, Steam Room, Sauna, Swim

Evening

Cycle home from work 20 mins

joker77 · 09-01-2009 5:39pm

Morning

Cycle into work 20 mins

Lunchtime - Gym - Cardio

Skipping, punch-bags, circuit, 1 hour total

Evening

Cycle home from work 20 mins

joker77 · 12-01-2009 3:24pm

Morning

Cycle into work 20 mins

Lunchtime

Had to skip the gym and head up town to buy some supplies for the holidays

Evening

Cycle home from work 20 mins

Hail 2 Da Chimp · 12-01-2009 5:34pm

Hey Joker, just out of curosity, whats up with your shoulder?
Mines fooked too, we should start a club.

joker77 · 12-01-2009 6:28pm

Ah who knows at this stage!

It's a mixture of rotator cuff impingement, and tendonitis. It's not too bad to be honest, I've been laying off the weights and it seems to have helped. I reckon if I tried going back to bench pressing though I'd quickly f*ck it up again.

I've been to a shoulder specialist and had an MRI, got the all clear so there's nothing seriously wrong. I'll just have to bear with it and try not aggravate it.

What's up with yours?

Hail 2 Da Chimp · 13-01-2009 10:37am

Fecking Rotator Cuff too, has really been hampering my training the last few weeks, every time it starts to get better I feck it up again.
Hopefully if I keep up with the rehab it'll heal up, and I won't injure it again in the next few weeks...

joker77 · 13-01-2009 4:34pm

What kind of rehab are you doing on it? The ones the physio gave me are with elastic band type yokes, basically just working the rotator cuff with resistance either going away or toward the body if you know what I mean. You hold a towel in your armpit, and keep the angle at the elbow the same so the tricep / biceps aren't involved at all.

joker77 · 13-01-2009 4:35pm

Morning

Cycle into work 20 mins

Evening

Cycle home from work 20 mins

Hail 2 Da Chimp · 13-01-2009 4:44pm

Yup I'm doing the same, when I go to the gym I usually do some Cuban pressing, and some bent over flys. Very light weights and high reps. Or if I'm doing the flys I try to do the reps slower.

joker77 · 14-01-2009 3:15pm

Morning

Cycle into work 20 mins

Lunchtime - Gym - Cardio

Skipping, punch-bags, circuit, 1 hour total

Evening

Cycle home from work 20 mins

joker77 · 15-01-2009 2:35pm

Morning

Cycle into work 20 mins

Lunchtime - Gym - Cardio

Swimming, jacuzzi, sauna, steam room, 1 hour total

Evening

Cycle home from work 20 mins

joker77 · 30-03-2009 1:52pm

Have been very very lax with the fitness over the last couple of months. I was away in Thailand for 3 weeks from mid January, have been back on the smokes since then, so it's time to get back into the training.

Had a bad cold last week, which put it back a week, am only getting over it now.

This week my aim is to cycle at least 4 days, hopefully 5. I want to hit the gym 3 times. I'm cutting down the fags to 2 a day for a couple of days, then 1 a day, then try knocking it on the head again.

Morning

Cycle into work 20 mins

Evening

Cycle home from work 20 mins

joker77 · 03-04-2009 3:36pm

Cycled Monday, Tuesday, Thursday and Today this week. Good start to build from. Will be trying to lengthen the cycle next week, and also get back in the gym, at least a couple of times.

joker77 · 28-04-2009 12:31pm

Have gotten back into the training - last week I cycled 4 days in and out to work, 2 of them being long cycles. It was 3 days / 1 long cycle the previous 2 weeks.

Was in the gym 5 lunchtimes last week - 2 weights days, 2 boxing / skipping / circuits, the other a light day. Was 3 -4 days the previous 2 weeks.

Feeling good now about getting back into it. I'm focusing less on taking notes on what I'm doing when I'm in the gym, I'm not recording sessions but more keeping a mental note of what I'm doing / to do. I'm finding this good at the moment, I'm just pushing myself slowly but surely more and more each time I'm there.

The weights days are either Monday or Tuesday, and then Friday. Squats, Press, Deadlift, then some arms. I wanted to focus less on the weights for a little while and get the cardio back up. I think another couple of weeks and then I'll probably go back to Mon / Wed / Fri weights days, and back to the Starting Strength routine.

joker77 · 19-05-2009 3:28pm

Haven't posted in a while again, worth giving a little update.

Training is going ok-ish, cycling most days in and out of work. Gym maybe 3 lunchtimes a week.

Finding it hard to get motivated at the moment, I've nothing to train towards / aim for.

Going on a 3 day stag this weekend, so next week's training will be affected by that. I'm hoping that's the end of the 2-3 day sessions then for a couple of months till the next wedding, so will be trying to put my head down and focus on the training again.

The truth!

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