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H8 Weeks.

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  • 25-03-2014 12:57am
    #1
    papu
    Registered Users Posts: 3,357 ✭✭✭


    This is going to be my online log to Link in with the Boards Better Body thread.

    Starting 24/3/14

    Neck - 38cm
    Chest - 113cm
    Bicep - 37.5cm
    Wrist - 16.5cm
    Waist - 94cm
    Hips - 81cm
    Top of legs - 63cm
    Knee - 40cm
    Calf - 41cm
    Body weight - 87.5kg
    Bodyfat - 20~25%


«13456

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    #2
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    24/3/14
    Food Clean

    Totals 1,470 114 60 128 1,026 39

    Calories Carbs Fat Protein Sodium Sugar


    Workout

    Cycle to work & Back 6Km 180Cals

    Not Great today , everything felt very heavy, shouldn't have lifted heavy on friday and run over the weekend.

    Deadlifts 120*5 140*3 160Failed 155*1
    Side Bends 35*8*3


  • Options
    #3
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    25/3/14
    Food Clean

    Totals 1,774 143 71 141 1,267 50



    Workout

    Cycle to work & Back 6Km 180Cals
    1km warm up and 1km warm down jog 100Cals

    Bench Press + Accessory Day

    Bench Press 8*50 5*65 3*75 1*80 1*85
    Paused Bench Press 2Sec Hold 70*5*5
    Dips BW+12 7*3
    DB Flys 22.5*7*3
    Bench Rows 27.5*8*3
    Keiser Low Cable Chest Fly 8Resistance *8 *3


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    #4
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    26/3/14
    Food

    Totals 2,223 165 109 149 1,320 82
    Calories Carbs Fat Protein Sodium Sugar



    Workout

    Cycle to work & Back 6Km 180Cals
    An hour of frantic 5-aside ~500


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    #5
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    27/3/14
    Food

    Totals 1,858 141 78 146 1,229 43
    Calories Carbs Fat Protein Sodium Sugar



    Workout

    Cycle to work & Back 6Km 180Cals

    Squat Day

    Squats 75*5 85*3 95*1
    Pause Squats (2sec) 75*3*5
    Deadlifts 3*60 3*100 3*150 3*160
    Barbell Hack Squats 90*5*3
    Romanian Deadlifts 90*5*3
    DB Side Bends 35*7*3
    Goblet Squats 50*5*3


  • Options
    #6
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    28/3/14
    Food

    Totals 2,053 137 60 96 581 33


    Workout

    Cycle to work & Back 6Km 180Cals x2


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    #7
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    29/3/14
    Food

    Totals 2,729 228 149 135 2,036 116


    Workout

    Cycle to work & Back 12Km 500Cals
    I was also walking around for 5 Hours in work.


  • Options
    #8
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    30/3/14
    Food

    Totals 1,597 80 106 93 501 23
    Calories Carbs Fat Protein Sodium Sugar


    Rest Day


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    #9
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    31/3/14
    Food

    Totals 2,079 121 107 161 285 39
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & Back 6Km 180Cals

    Workout: Deadlift Day( I need to move this , find it very hard to lift first thing on a monday morning)

    Deadlift 60kg*5 100kg*5 115kg*5 130kg*5 145kg*5
    RDL 90kg*5reps*3sets
    Barbell Hack Squats 90kg*5*3
    Side Bends 35kg*7*3

    Squats 60kg*5*3 Very slow down , fast explosive up

    Military Press 40kg*5 45kg*3 52.5kg*1


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    #10
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    1/4/14
    Food

    Totals 2,189 127 119 160 420 40


    Cycle to work & Back 6Km 180Cals

    Workout: Chest Day

    5*60 5*60 7*70 5*80

    Paused Bp 5*70 4*70 3*70
    Db Flys 8*22.5*3
    Bench Rows 27.5*8*3
    Tricep Pushdowns 8*50 8*54.5*2
    Dips Bw*10
    Shrugs 8*25*3
    Keiser Low Cable Chest Fly 8Resistance *8 *3
    Keiser High Cable Chest Fly 8Resistance *8 *3


  • Options
    #11
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    2/4/14
    Food

    Totals 1,697 112 59 170 1,301 32
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & Back 6Km 180Cals


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    #12
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    3/4/14
    Food

    Totals 1,441 69 37 200 889 8
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & Back 6Km 180Cals

    Press Day

    Military Press 40*5 40*5 45*5 50*5

    Push press 55*3*3
    Shrugs 30*8*3
    Farmers Holds 40KgEach Hand *30seconds * 3sets
    OH Press 18*8*3
    Close Grip Pulldowns 60*8*3


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    #13
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    4/4/14
    Food

    Totals 1,623 108 66 146 770 55
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & Back 6Km 180Cals

    5 Aside Indoor Football , 60Mins. Our team only had 4 so we were run ragged, still won though.


  • Options
    #14
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    5/4/14
    Food

    Totals 1,592 69 73 172 934 18
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & Back 6Km 180Cals

    Squat Day:

    Squats 60*3 60*5 warm up
    Squats 70*5 80*5 90*5
    Felt really good so decided to work up to a new PB for funsies previous 110kg
    Squats 3*80 100*1 115*1 120*1PB

    Deadlifts 60*5 100*3 140*4
    Sumo Deadlifts 90*5*3 140*3
    RDLS 90*5*3
    Toe to bar ,BW*3*2 ( core was quite tired at this stage)
    Side Bends 25*5 27.5*5 30*5


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    #15
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    6/4/14
    Food

    Totals 2,368 237 116 97 1,301 31
    Calories Carbs Fat Protein Sodium Sugar


    Rest Day , Also had a cheat meal. :o

    Went for 12 Minutes HIIT and almost threw it up..


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    #16
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    7/4/14
    Food

    Totals 1,552 79 43 203 889 17
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & Back 6Km 180Cals

    Chest Day
    Bench Press 50*5 65*3 75*3 80*3
    Paused Bench press 60*6*2
    Shrugs 20*8*3
    Cable Push Downs 54.5kg*8*3
    DB Rows 27.5*8*3
    Tbar Rows 25*5*3
    DB Flys 20*8*2 22*8*2
    Keiser Low Cable Flyss 8Resistance*8*3
    Keiser High Cable Flys 8R*8*4 8.5R*8 9R*8 10R*12 11R*8 (Went a bit mad here but got a good pump):cool:


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    #17
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    8/4/14
    Food

    Totals 1,645 133 47 163 1,146 47
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & Back 6Km 180Cals


  • Options
    #18
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    9/4/14
    Food

    Totals 2,042 163 57 221 893 53
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & Back 6Km 180Cals
    50mins of 5-aside


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    #19
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    10/4/14
    Food

    Totals 1,717 189 59 114 1,039 86
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & Back 6Km 180Cals

    Deadlift Day

    Deadlift 60*5 100*5 120*3 140*3 155*3 100*5*2
    Sumo Deadlift 60*5 90*5 100*5 120*3
    RDLs 100*5 (Hamstrings very tired) 60*10*3
    Hack Squats 60*5 (Quads Very tired)
    Side Bends 27.5*8*3


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    #20
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    11/4/14
    Food

    Totals 1,648 147 63 97 5 50
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & Back 6Km 180Cals

    1 Hour of Tennis


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    #21
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    12/4/14
    Food

    Totals 1,437 124 63 96 250 47
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & Back 6Km 180Cals


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    #22
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    13/4/14
    Food

    Totals 1,491 97 80 106 546 4
    Calories Carbs Fat Protein Sodium Sugar


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    #23
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    14/4/14
    Food

    Totals 1,537 130 38 163 887 51
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work & back 6Km ~180Cals

    Studying for exams


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    #24
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    154/14
    Food

    Totals 1,987 143 81 177 7,202 57
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work 3Km ~90Cals
    Cycled to Parcel Motel 17km ~540


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    #25
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    Gym work to be edited tomorrow

    16/4/14


    Been so busy I haven't had a chance to keep this up so here's a massive update post to get me back to today , all logged with myfitnesspal ,
    i've also upped my calories so eating around 2100

    Totals 2,419 241 75 89 5,266 42
    Calories Carbs Fat Protein Sodium Sugar


    5-aside 60mins

    17/4/14
    Totals 1,971 98 47 277 1,331 10
    Calories Carbs Fat Protein Sodium Sugar


    18-21/4/14
    Home with the family wouldn't disrespect my mother by calorie counting her meals , kept it all reasonable (Except maybe easter) and played football with the young'uns

    22/4/14
    Totals 1,916 86 115 113 1,689 36
    Calories Carbs Fat Protein Sodium Sugar


    23/4/14

    Totals 2,142 136 87 208 1,211 24
    Calories Carbs Fat Protein Sodium Sugar


    24/4/14
    Totals 2,107 138 81 205 1,082 38
    Calories Carbs Fat Protein Sodium Sugar


    25/4/14
    Totals 1,736 160 60 116 241 80
    Calories Carbs Fat Protein Sodium Sugar

    wasn't feeling well.

    26/4/14
    Stupid Delicious Pizza
    Totals 2,772 265 105 99 2,250 14
    Calories Carbs Fat Protein Sodium Sugar


    27/4/14
    Totals 2,085 249 87 72 1,825 14
    Calories Carbs Fat Protein Sodium Sugar


    28/4/14
    Totals 2,296 146 106 180 1,623 46
    Calories Carbs Fat Protein Sodium Sugar

    Last week of 5/3/1
    Deadlift
    Warm up 70*5 110*5
    Working set 75%*5=130*5 85%*3=145*3 95%*1=162.5*1
    Back Off set 110*5*3

    Rack Pulls , Decided to add these in haven't done them before
    70*3 110*8 130*3 140*2*2

    Romanian Deadlifts
    65*8*3

    Side Bends
    30*8*3

    Snatch Grip Deadlift with shrug , Somewhat Inspired by Hanley and Klokov :P Really liked these.
    75*5*3

    29/4/14
    Totals 2,072 152 72 195 885 40
    Calories Carbs Fat Protein Sodium Sugar


    30/4/14
    Totals 2,174 136 78 228 1,596 12
    Calories Carbs Fat Protein Sodium Sugar

    Football 1 hour


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    #26
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    1/4/14
    Food

    Totals 2,363 216 95 173 930 83
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work and back 6Km ~180Cals
    1 Hour of 5-aside


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    #27
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    2/5/14
    Food
    Totals 1,806 141 30 102 443 39
    Calories Carbs Fat Protein Sodium Sugar


    Cycle to work and back 6Km ~180Cals


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    #28
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    3/5/14
    Food

    Totals 2,192 150 128 112 541 89
    Calories Carbs Fat Protein Sodium Sugar


    Hungover :(


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    #29
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    4/5/14
    Food

    Totals 2,183 144 117 140 1,560 63
    Calories Carbs Fat Protein Sodium Sugar



    Cycle to work and back 6Km ~180Cals

    Squat Day , Week 3 . 5/3/1
    Warm up 60kgx5x3
    85kg x 5
    95kg x 3
    105kg x 1

    Pause Squats
    75kg x 5 x 3 2 second hold at the bottom , these felt good.

    Low bar squats , Trying to be more consistent in my set up and keep everything tight on the way down. Shoulders felt a bit tight and so my wrists were sore holding the bar .

    Deadlifts - Wearing my Power Perfects

    60kg x 5
    100kg x 5
    130kg x 2 x 3

    Snatch Grip Deadlifts with a shrug

    75kg x5 x 3

    Side Bends

    27.5kg x 8 x 3

    Goblet squats

    50kg x 3 x 3
    Core was really sore by now and keeping upright was an effort so i only went for 3 and not 5


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    #30
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    5/5/14
    Food

    Totals 1,841 175 78 126 1,391 67
    Calories Carbs Fat Protein Sodium Sugar


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    #31
    papu
    Registered Users Posts: 3,357 ✭✭✭papu


    6/5/14
    Food

    Totals 2,183 172 67 214 1,544 26
    Calories Carbs Fat Protein Sodium Sugar


    Bit of faffin about at tag rugby training and cycling to work.


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