Chapter One: Lose Some of that Fat!

FunkZ

Hey, I've decided to keep a journal for the next four weeks as I plan on lifting weights and doing a bit of cardio to help lower my bodyfat. I find it hard to have any kind of long term continuity so I'm going to start over every 28 or so days.

Height: 6'2"
Weight: 88.9
BF%: 17.5
According to a stupid Tanata scales so no ones knows what the really are. I took pictures, I'll stick 'em up later.

I'm going to do deadlifts on Mondays, bench on Wednesdays and squats on Friday. With two other exercises on each day as well.

:rolleyes:

FunkZ

Deadlift
85kg x 5 x 5

Barbell Rows
40kg x 5 x 5

Barbell Curls
30kg x 8
x 6
x 6

I ran two half kilometres today, I don't know why but I wasn't in the mood for any sort of long run, I just wanted to sprint for a bit.

I'm delighted with the deadlifts, I know they're small weights but I didn't think I'd get it, I'll go for 90kg next Monday!

I done deadlifts on Saturday (with other lifts), and bench on Sunday (with other lifts) just to get back into it so I was in a lot of pain today before I even started! And just to note it's my first time lifting since September...

:cool:

FunkZ

Bad bad day diet wise and exercise wise.

3km power walk.

Diet: Bowel of porridge for breakfast with a banana. Smoked salmon (100g with brown bread) sandwich 3 hours later. Same three hours after that, but with a half litre of milk. Then I had 2 pints of Bulmers and a nagun of Vodka, it's rag week in my college by the way. And then a 12 inch buffulo Apache pizza at about half seven...

Bad day...

dv6

Dont get hung up on the bad day, keep at it, ya dont have to live like a monk, keep at it.

FunkZ

1km jog on a treadmill, incline was five and it took 6 minutes 54 seconds. First time using it on incline and I was sweating more than I would if I had ran 5km with it on flat! I ran it in the morning.

Then in the evening:

Bench Press
60kg x 5 x 5

Military Press
35kg x 5 x 5

Tricep Extensions
7.5kg x 7
x 5
x 5

I was really happy with this. On Sunday I done the same exercises, the military was 30kg, an it was still tough then but today it was almost brutal! And it was the same weight on the bench as today, but on the fourth set I got 4 reps and only 2 on the fifth, class!

Diet wise wasn't too bad. Porridge and a banana in the morning. Chicken fillet, mushrooms and whole wheat pasta (700kcal and too much protein, about 80g). Later I had more pasta and a tin of tuna in sunflower oil. And now I'll be having to chicken fillets.

dv6 wrote: »

Dont get hung up on the bad day, keep at it, ya dont have to live like a monk, keep at it.

Thanks for the support!

FunkZ

FECKIN' FECK YEAH I'M DELIGHTED!

Deadlifts
90kg 8 x 3 (that's three sets folks)

Barbell Rows
45kg 6 x 3

Bicep Barbell Curls
25kg 8 x 3

I can't believe I got all those deads!
_______

Earlier today I ran 1km on incline 5, it took 6 minutes 23 seconds. I was wrecked after it.
And a while later I ran flat 1km, it took 4 minutes 57 seconds.
_______

I ate a bowel porridge for breakfast. Then wholewheat pasta with chicken fillets. Then a stew with mince, potatoes, carrots and a few other vegetables, it was a very small portion though. I should have ate more. Then I had more wholewheat pasta and chicken, energy for the weights. And now I'm gonna have a chicken fillet.

I never mentioned it but I take two fish oil tablets and two multi vitamin tablets almost everyday.

FunkZ

Squats
25kg x 3
30kg x 3
35kg x 3
45kg x 3
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3

Stiff Legged Deadlifts
65kg 5 x 5

Today was my first time ever doing squats and I didn't think I'd get up to 70kg and I'm very happy with it. But what really surprised me was my mate that I convinced to lift with me. He's one of those people that just does bicep curls only. That mad bastard got 70kg x 3 as well, he only weighs 55kg. Really impressive, it was his first time squatting as well!
:eek:

Diet wise, porridge and an apple. 200g of smoked salmon. 200g of smoked salmon (it was in the fridge and its expiry date was yesterday). Chicken fillets, mushrooms and brown rice.

One full week gone since I started lifting again, delighted with it!

FunkZ

Deadlifts
95kg 5 x 5

Barbell Rows
45kg 5 x 5

Bicep Curls
30kg 6 x 3

Diet: Prridge and an apple. Some Shepards Pie. More Shepards Pie later on. A chocolate bunny thing. And whatever I eat now.

I've been sick for the last four days, and my legs have been dead since those squats, today is the first day where the pain isn't horrible! My diet was terrible on sunday and monday.

I'm lifting on thursday, cause I'm going to a gig in Dublin tomorrow (Michael Schenker!).

FunkZ

Bench Press
45kg x 5
55kg x 5
60kg x 3
65kg x 3
70kg x 2

Tricep Extensions (one dumbell for both hands)
16.5kg x 8
x 8
x 8



Diet has been fairly terrible for the last few weeks. It's been okay today and I'll stay trying to make it better.

I don't really care about the weight anymore, even though it is going. But I do care about trying to lift three or four times a week. Though this was a bad week for that!

FunkZ

Deadlifts
100kg x 5
105kg x 5
110kg x 3 (grip got too sweaty)
115kg x fail

Military Press
30kg x 15
x 12
x 9

Barbell Curls
30kg x 10
x 4
x 7

Strange session tonight. Might go for a run later on depending on how I feel.

I think I had more reps in me for the 110 but my grip was going quickly. And then I couldn't lift 115, strange... I'll get it next time I try for it though, definitely! And my arms feel great right now.

:cool:

____________

CRAP! I just realised that I was meant to do barbell rows, not ****ing shoulder presses. Ah feck... I'm an idiot, I don't know why I done the presses instead, feck. Ahhh no.

FunkZ

HIIT: One minute sprint, one minute jog, with about 30 seconds between each waiting for the treadmill to slow down and speeden up.

3km in 18 minutes 5 seconds. I am wrecked, this was real difficult. I would have found it easier to just run 5km! I was switching between 14kmph and 4 kmph and spending a minute on each one.

Wrecked!

And I decided last night on running the Great Dublin 10KM in Pheonix Park. It's on in 40 days!

:cool:

FunkZ

Bench Press
65kg x 8
x 6
x 4

Military Press
37.5kg 6 x 3

Tricep Extensions
16.5kg 6 x 3

The last two days I didn't have a pre training meal (pasta and protein), today I did and I had a lot more energy!

I'm going to do HIIT tomorrow, hopefully between 10kmph and 14/15kmph for as long as possible I suppose. And I might deadlift if I'm up for it.

FunkZ

Arghhh I'm dead!

HIIT: 12kmph for 4 minutes. 15kmph for 1 minute.
10kmph for 3 minutes. 13kmph for 2 minutes.
7kmph for 2 minutes. 11kmph for 2 minutes.

I hit 2.5km in exactly 14 minutes. I'm wrecked but it's a lot more fun than just running on a treadmill. I have over a month to train for the race, yayyy! And one of my mates said he'd run it as well.

FunkZ

2km run in 10 minutes 47 seconds.

I was wrecked after it. Next week I'm going to have to start running 5km three times a week to get used to it.

FunkZ

Deadlifts
100kg 6 x 3

Barbell Rows
30kg 15 x 3

Bicep Curls
30kg 8 x 3

Fairly wrecked after this, after the 3rd deadlift on the first set I almost gave up.

FunkZ

1.5km jog.

I was hoping to squat today...

FunkZ

Squats
30kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5

Stiff Legged Deadlifts
70kg x 10
x 10
x 10

Wrecked! And I won't be walking anywhere for a few days.

itsallaboutheL

whats ur motivation behind stiff legged deads? its an odd lift to have in ur particular program

FunkZ

Bench Press
70kg x 6
x 5
x 3

Close Grip Incline Bench
35kg x 8

Military Press
35kg 10 x 3

Tricep Extensions
15kg 8 x 3

Barbell Bicep Curls
35kg x 5

I almost seriously damaged my hand with the close gripped benching. I'll need a new bench if I'm to do it again, and my elbows were cracking as well with it?

itsallaboutheL wrote: »

whats ur motivation behind stiff legged deads? its an odd lift to have in ur particular program

I found a link on Team Test Forum to a basic lifting routine for strength and on the legs day it had squats and SLDL!

FunkZ

Push ups x 15
Crunches x 25
Incline push ups x 10
Reverse crunches x 10
Push ups x 15
Crunches x 25
Incline push ups x 10
Reverse crunches x 10

Ha just done this there, first time doing anything like it in a long long time and it took it out of me. Especially the incline push ups, I could barely do any reps of the last set of them.

I'll start doing something like this more often!

FunkZ

Dumbell Rows
15kg 15 x 3 (and on each side)

Barbell Curls
25kg 12 x 3

Tricep Extensions (one dumbell, two hands just so yis know)
15kg 12 x 3

My legs and chest are still sore so I couldn't do any of the main three lifts. Starting a new job tomorrow, a 12 hour shift so there will no exercise tomorrow... though the job involves standing on the same spot for the whole thing. Ouch.

Diet has been going well for the last week or so, since I set up a Food Log!

FunkZ

Deadlifts
110kg x 6

Not a training session by any means, I just wanted to check out how many reps I could get. I reckon if I had better grip I would got 8 or 9 reps, but the callouses (sp?) on my left hand are in bits and it got too sore.

FunkZ

I started working (normally 12 hour shifts) last week that's why I haven't been training. I'm gonna be starting tomorrow night though. My diet has been good since I started that food journal I weigh 86.2kg now. Though today was a cheat day.

For the BBBC I'm gonna start taking supplements. I've never taken any before so it'll be different:
Creatine
https://nutritionx.ie/store/creatine-p-49.html
Pro Matrix
https://nutritionx.ie/store/pro-matrix-5lb-p-51.html
RAM
https://nutritionx.ie/store/ram-p-45.html
L-Glutamine
https://nutritionx.ie/store/lglutamine-p-46.html

My diet will be like it is now I think, maybe a bit different but I have been eating clean (bar today).
And I'm thinking of training with this program http://www.t-nation.com/article/bodybuilding/the_waterbury_summer_project there are loads of new lifts to learn in there as well.
...
I done a few curls and tricep extensions yesterday, and punched pads for a while...

FunkZ

Boards Super Mega Summer Body Challenge: First Log Entry!

Deadlifts
100kg 8 x 2
105kg x 4
My grip is terrible, I could get more reps if I had gloves on a think.

Dumbell Rows
27.5kg 6 x 3
These were very tough! And my left side is weaker than my right

Barbell Curls
30kg x 10
28.5 x 10
27.5 x 10
26kg x 10
25kg x 10

Feelin' good! :cool:

FunkZ

HIIT Running:
2 minutes at 10kmph
1 minute at 15kmph
2 minutes at 10kmph
1 minute at 15kmph
2 minutes at 7kmph
1 minute at 15kmph
2 minutes at 7kmph
1 minute at 15kmph
2 minutes at 4kmph
1 minute at 16kmph.

I was happy with this, I covered 2.6km.
Hopefully in 8 weeks time my HIIT sessions will be more like 2 minutes 12kmph 2 minutes 15kmph for 20 minutes!

I used the two minute slow runs to get up to the fast speeds and come down from them, so I made sure each 1 minute sprint was a full minute at that speed.

siochain

Great work there Funkz,

How are the supps going for you? Is recovery better?

In your first post you mention fat loss was one of your goals, do you plan on reducing your whole foods total calories because of the additional calories from the RAM & Pro Matrix?

Whats the timing of your supps?

FunkZ

Squats
50kg 8 x 3

Deadlifts
100kg x 3

Just a crap quick session, just back from work and wanted to lift something. But I'm sure I'll be feeling DOMS from those squats tomorrow haha!

FunkZ

siochain wrote: »

Great work there Funkz,

How are the supps going for you? Is recovery better?

In your first post you mention fat loss was one of your goals, do you plan on reducing your whole foods total calories because of the additional calories from the RAM & Pro Matrix?

Whats the timing of your supps?

Hey mate, I didn't get them yet. But when I do I'll reply properly to this post.

Yep I'd reduce my food intake when I take them, I don't have time to eat anymore anyway!

FunkZ

Deadlifts
100kg 6 x 3

Barbell Curls
30kg 8 x 3

:cool:

FunkZ

Squats
60kg 10 x 3

Delighted! And time for football so I'll lift more after that, oh yeashh.

I have plans to do SLDLs, Dumbell Rows and Military Press later, all mixed up haha. :pac:

And now:

Military Press
25kg 12 x 3

Dumbell Rows
25kg 6 x 3

Barbell Curls
25kg 10 x 2

Reverse Barbell Curls
25kg 8 x 2

Tired, good pump

FunkZ

Woke up and ran 1.7km which I think is a mile. Gonna do this frequently for the next two weeks and then increase the distance.

Went from 10kmph to 14.5kmph three times. Fairly dead, hard to breath. Need to stop smoking I think.

FunkZ

1km sprint in 5 minutes 1 second. Went between 12 and 15-16kmph. Dead after it, so unfit at the moment but every bit helps!

FunkZ

1.7km run in 9 minutes 15 seconds. Going between 10kmph and 14kmph, I'm wrecked!

FunkZ

Bench Press
45kg x 5
55kg x 5
65kg x 5
75kg x fail

Tricep Extension (both arms obviously)
15kg x 12
x 10
x 8

I made sure every rep touched my chest, last year when I benched a lot I used to cheat and push up when it was 4 - 5 inches away. Time to get real!

FunkZ

1.7km (1 mile) HIIT run in 8 minutes 55 seconds.

The run was still difficult but after it wasn't as bad as the last two days.

FunkZ

1.7km (1 mile) HIIT run in 8 minutes 59 seconds.

It's getting easier, weighed 84.3kg this morning, at 15% scales bodyfat.

FunkZ

1.7km (1 mile) HIIT run in 8 minutes 55 seconds.

Easiest yet! I ran it this morning.

FunkZ

2 one hour games of football, fcuking intense, wrecked after it. It was indoor 5 a side.

FunkZ

The Plan!

Monday - Chest A + Tris:

* Bench Press 3 X 3-5
* Incline Bench Press 3 X 6-10
* Cable Flyes/Crossovers 3-6 X 10-12
* Triceps Close Grip Bench 3 X 6-10
* Skull Crusher 3 X 6-10

---

Tuesday - Back + Traps + Bis:

* Deadlifts 3 X 6-10
* Dumbell Rows 3 X 6-10
* BB Shrug 3 X 6-10
* DB Shrug 3 X 6-10
* BB Curl 3 X 6-10
* DB Curl 3 X 6-10

---

Thursday - Chest B + Delts:

* Bench Press 3 X 3-5
* Incline Bench Press 3 X 6-10
* Cable Flyes/Crossovers 3-6 X 10-12
* Military Press 3 X 6-10
* DB Side Lateral 3 X 6-10

---

Friday - Legs + Calves:

* Squats 3 X 6-10
* Stiff Leg Deadlift 3 X 6-10
* Leg Extension 3 X 6-10
* Standing Calf Raise 3 X 6-10

:pac:

FunkZ

Day 1

Bench Press
65kg x 5
x 3
x 2

Incline BP
45kg x 10
x 10
x 7

Flyes
15kg 'bells x 12
x 5
x 8

Close Grip Bench
25kg x 10
x 10
x 10

Skullcrushers
15kg x 10
x 10
x 10

Fcukin' wrecked. This took around 50 minutes for me to do... ahhh pain, I was unsure about what weight to use cause I haven't lifted for the chest properly in a while, and a few of the exercises are fairly new to me.

Yesterday I got 2 10kg dumbells and benched 20 reps three sets, and done a few flyes. Have DOMS from it, if I didn't have them I tink I might have gotten an extra rep or two on the bench...

FunkZ

2km run in 10:47 minutes. Going 2 minutes at 10kmph and 2 minutes at 13.5kmph.

You'd think it was a nice slow easy jog but it took it outta me.

BossArky

FunkZ wrote: »

Woke up and ran 1.7km which I think is a mile.

A mile is 1.6km. I see that you have recorded all your mile runs as 1.7km, not 1.6km. You can knock a few seconds off those times now! (I thought I posted that before on here but couldn't find my comment).

Otherwise, looking good. Has your bodyweight moved since starting the log?

FunkZ

BossArky wrote: »

A mile is 1.6km. I see that you have recorded all your mile runs as 1.7km, not 1.6km. You can knock a few seconds off those times now! (I thought I posted that before on here but couldn't find my comment).

Otherwise, looking good. Has your bodyweight moved since starting the log?

A cheers BossArky, I've always thought it was 1.7!

Yeah it has, I'm 83.3kg now

I tried lifting this morning, couldn't, got 5 reps of 95kg deadlifts. I need food, I'll have to wait till I get home from work tonight!

BossArky

Wow, 5kg. Fair play!

FunkZ

5 minute warm up

Deadlifts
95kg x 6
x 6
x 6

Dumbell Rows (on both arms)
20kg x 10
x 10
x 10

Barbell Curls
30kg x 10
x 9
x 10

Barbell Shrugs
30kg x 12
x 12
x 12

FunkZ

5 minute warm up

Squats
70kg x 6
x 6
x 6
50kg x 6
x 6
x 6

SLDL
80kg x 6
x 6
x 6

Leg Extensions
30kg x 10
x 10
x 10

Calf Raises
50kg x 10
x 10
x 10

1km in 5 minutes 47 seconds

Unreal. Fcuking wrecked, best session in a long long time!

FunkZ

1km run in somewhere under five and half minutes.

Ouch me DOMS!

FunkZ

Yesterday and today after work I tried benching. No energy, getting a few reps both days and giving up. I'll be leaving my job soon and hopefully the new one I'll get won't have the sorta hours where I leave for work in the morning and donb't get back till ten or eleven at night.

Gonna attempt deadlifts tomorrow. I still have sore DOMS from the squats, yesterday was the worst!

FunkZ

Deadlifts
85kg x 10
x 10
x 10

Dumbell Rows
30kg x 6
x 6
x 6

Barbell Curls
35kg x 8
x 6
x 4

Shrugs
55kg x 10
x 8
x 8

Grand session, just finished and I'm wrecked... :pac:

FunkZ

5 minutes streching
5 minutes walking on treadmill

Deadlift
115kg x 3
x 3
x 3
x 3
x 3
85kg x 6
x 6
x 6

Dumbell Rows
30kg x 6
x 6
x 6
15kg x 12
x 12
x 12

Dumbell Curls
12.5kg x 12
x 12
x 12

Lethal, I'm in bits. :pac:

FunkZ

Vertical Leg Crunches
10 x 3
Reverse Crunches
10 x 3
Crunches
15 x 3
Bicycle Crunches
10 x 3

HIIT Run 2.86km inb 15.00 minutes
12kmph for 2 minutes, 15kmph for 1 minute
11kmph for 2 minutes, 14kmph for 1 minute
10kmph for 2 minutes, 13kmph for 1 minute
09kmph for 2 minutes, 12kmph for 1 minute
09kmph for 1 minute, 15kmph for 2 minutes

For the running I had loadsa energy, I'll take this as a sign that creatine is class