Bbbsc Hairy-arsed-bogman

DAVE_K

TUESDAY 25 MARCH

AM 15 MINS HIIT ON STATIONARY BIKE
PM 1 hour 15 Mins Weights - Chest & Back
5 * 8 BENCH PRESS
5 * 7 PULL UPS
5 * 10 INCLINE DUMBELL BENCH PRESS
5 * 10 SINGLE ARM BENT OVER ROWS
3 * 10 LAT PULL DOWNS
3 * 15 DUMBELL FLYES

DIET
PORRIDGE
1 TOAST
PROTEIN SHAKE
APPROX 30 G NUTS
SALAD & SALMON (TIN) & PITTA
YOGHURT
1 BOWL SOUP
PASTA & BOLOGNAISE
PROTEIN SHAKE

DAVE_K

Wed 26 March - Measurements
Neck 15 1/2
Chest 40
Bicep 14 2/3
Wrist 7
Waist 33
Hips 34
Top Of Legs 24
Knee 15 1/3
Calf 14 1/2
Body Weight 82.4 Kg

DAVE_K

Wednesday 26 March

PM - Weights 45 mins

Legs & Abs

Squats 7 * 10 Superset for the First Five Sets with Bench Step Ups With Dumbells (10 right leg first, 10 left leg first)

Ab Workout
(15 short situps, 15 twists, 15 leg raises, 15 cycle with legs whilst lying on back) * 3

Leg Extensions 5 * 10
Leg Curls 5 * 10
(1 Set Leg Ex - 1 set Leg Curls * 5)

Diet

1 Weetabix
1 Slice brown toast
Smoked Salmon + 2 scrambled eggs
Protein Shake & 30 g Nuts
Bowl Pasta & Bolog
Yoghurt & Bowl of Soup
Fish, Potato, Carrot, Turnip, Broccoli
Protein Shake

DAVE_K

Thursday 27 March

PM Exercise - cardio
30 mins skipping broken down into

3 mins skip (max double-unders on the minute)
1 min clean + press burpees with dumbells
1 min bench step ups (30 seconds left leg first, 30 seconds right leg first)

* 6

straight onto

10 mins interval running on the threadmill
2 mins speed 12, 1 min speed 16

* 3

1 min cool down

Diet

1 Weetabix
Smoothie (strawberries, lowfat milk, 1 scoop protein powder, handful of oats)
Banana + Nuts
Salad + Tuna + Pitta
Apple, Pear, Avocado
Chicken Casserole

DAVE_K

Friday 28th March

Diet
1 weetabix
1 slice toast, smoked salmon, 2 eggs
Pear, Apple, Kiwi
Fillet salmon and veg
1 yoghurt
1 Bowl Chicken Casserole
Pitta with Tuna Salad

DAVE_K

Saturday 29th March

Exercise - Weights - 50 minutes

Bench Press 4 * 10 alternating with 4 * 8 pull-ups
Incline Dumbell Bench 4 * 10 alternating with 4 * 10 pull-downs
4 * 10 Dips alternating with 4 * 10 single arm bent-over rows
3 * 15 Bench Flyes
4 * 10 deadlift

Diet
2 weetabix
1 toast, 2 eggs, Smoked Salmon
Handfull of Sultanas
Banana
Apple
Protein Shake with RAM
Tuna + Pitta
Bowl Chicken Casserole

siochain

thats a good first week Dave, keep it going.

You probably posted in the other BBBsc tread, but what are your goals?

Have a great week training.

DAVE_K

siochain wrote: »

thats a good first week Dave, keep it going.

You probably posted in the other BBBsc tread, but what are your goals?

Have a great week training.

Thanks for that!!!!

I'm keeping posting on the other thread to a minimum as I can see it growing pretty big.

My goals
1) Are to lose some fat... Get my % bodyweight down from 17% to < 15%........this 17% was made up from pretty good bicep and tricep measurements and a pretty bad tummy one which brought my score down.
2) Clean my diet up (not just for this challenge but thinking long term) - it is good normally (kind of) as in I eat all the good stuff but a lot of the bad stuff too.
3) See just what my body can produce given 8 weeks good nutrition and hard training.

DAVE_K

Sunday 30th March

Exercise

10 mins skip

Weights
5 * 10 squats
5 * 20 bench step ups with dumbells (10 right leg first, 10 left leg first)
Ab Workout (15 short situps, 15 twists, 15 leg raises, 15 cycle with legs whilst lying on back) * 3 (with ankle weights)
5 * 12 calf raises alternated with 5 * 12 vertical leg raise with ankle weights
5 * 10 leg extensions alternated with 5 * 10 leg curls

20 mins threadmill

Diet
2 Weetabix
Chicken and salad sandwich
Protein shake
Chicken Kiev, Broccoli, Turnip, Carrot, 1 potato
1 yoghurt.
1 slice brown bread with chicken

Cashed my weekly alcohol allowance in last night and had 5 bottles of beer which I'm feeling semi-guilty about as i was planning to try and get through the challenge alcohol free but I still got to the gym today and kept my diet on track so it's not all bad - i'm putting it down as a controlled explosion.

DAVE_K

Monday 31st March

Exercise - PM
Exercise bike 30 mins intervals (4 + 1 * 6)

Diet
Porridge
Banana, Pear, 2 oranges
30 g Nuts
Chicken Salad and Pitta
Soup
Chicken, Broccoli, Carrots, Sweetcorn, 1 potato

DAVE_K

Tuesday 1 April

Diet
Porridge
Banana, 50 g Nuts
Salmon fillet, Cabbage, Carrot, 1 scoop potato
Pear, Mango
Pitta with Chicken
Protein Shake
Chicken, Olives, Peppers

Exercise

Bench - 5 * 8 alternate with pull ups 5 * 8
Incline Dumbell Bench 5 * 10 alternate with 5 * 10 Pull Downs
Single Arm Dumbell Rows 5 * 10 (each arm) alternate with 5 * 10 Dips

20 Mins Threadmill

DAVE_K

Wednesday 2 April

Neck 15 1/2 (same)
Chest 39 1/2 (down 1/2)
Bicep 15 (up 1/3)
Wrist 7 (same)
Waist 33 (same)
Hips 33 (down 1)
Thigh 23 1/2 (down 1/2)
Knee 15 (down 1/3)
Calf 15 (up 1/2)
Body Weight 80 Kg (down 2.4 kg)

I'm in at 80 kg - it's worth bearing in mind that I weighed myself this time on manual scales so it's not as spot on and the last measurement on the scales was after the bank holiday when I was suffering the ravages of booze so no doubt some is down to water loss.

I find it strange the hip measurement is down but the waist is not...although the hip measurement does take in the lower tummy region.
Thigh down, Calf up - whats going on there?? Nice to see the bicep up a little bit.....although last night was back night when the biceps get worked too - could they still be pumped up/swelled from that. Good to see a bit off the chest too as no doubt there's some fat around that area to go.

These are only my second set of measurements so I reckon another set should put them in perspective.
I'm getting to the stage now where the diet is pretty easy to keep to....or so it seems - a few beers no doubt would test the resolve.

siochain

2.5kg down, way to go, thats a result.

You could be burning fat on the thigh area and building muscle on the calf.

Your calfs are getting a lot of work with the calf raise, squats and skipping.

DAVE_K

Wednesday 2 April

Diet
Porridge with Raisins
Protein Drink
50 g Nuts
Clementine
Chicken & Lettuce In Wholemeal Pitta
Apple, Clementine
Rice, Chicken & Vegetables
Protein Drink

Exercise
Squats 8 * 10
Ab workout (crunch, twist, leg raise, cycles on the back 3 * 15 of each in rotation)
5 * 10 Leg Extensions alternating with 5 * 10 leg curl lying on front

20 min skip workout
4 * 5 min rounds (4 mins skip, 1 min of 10 jumping burpees, 10 bench step ups left, 10 right) *

DAVE_K

Thursday 3 April

Diet
Porridge
Protein Shake
Apple, Clementine
50 Nuts
Chicken & Salad
Apple, Clementine
Fruit Smoothie
Chicken, Cous cous and salad
Chicken & pitta

Exercise
(5 mins skip/run (alternate) 10 burpee/pull-up combo, 20 bench step ups (10 L/10 R), 10 jumping burpees)
* 6
Total Time approx 45 mins

10 mins threadmill

DAVE_K

Friday 4 April

Diet

3 Weetabix
Scrambled Egg, 1 Toast
50g Nuts
Yoghurt
Chicken & Cous Cous
Soup
Chicken Sandwich
Protein Shake
BEER

Exercise
am 45 mins exercise bike
pm Weights
Bench 1 * 10, 1 * 8, 1 * 6, 1 * 5, 1 * 3
Pull Ups 5 * 8
Pull Downs 10 * 10
Incline Bench 10 * 10
Single Arm Rows 5 * 10 (left/right)
Dips 5 * 8

DAVE_K

Saturday 5 April

Exercise
Weights
Squats 8 * 10
Ab Workout
Calf Raises 5 * 10
Bench Step Ups 6 * 10 (10 left leg first 10 right leg first)
5 * 10 vertical leg raises
Leg Extensions 3 * 10
Leg Curls 3 * 10

DAVE_K

Monday 7 April

Diet
Weetabix
Half baguette with sausage and bacon
Chicken Soup
Apple
Potato, Green Veg and Steak
Protein Shake

Exercise
Clean and Press 3 * 10 Alternate With Bench Press 3 * 10
Squat 3 * 10 Alternate With Pull Up 3 * 8
Deadlift 3 * 10
Dumbell Curls 3 * 10 Alternate With Decline Situp 3 * 10 With Medicine Ball
Shoulder Press 3 * 10 Alternate With Calf Raise 3 * 12

10 Mins Skipping.

Seriously Fell Off The Wagon At the Weekend With The Beer on Saturday night and Sunday - diet didn't suffer too much but a lot of extra calories in the form of guinness consumed. Scales is looking up a bit this morning. Did 45 mins cardio this morning, and again this evening and tomorrow morning to try and tip the balance back a bit.
Split session I was on was starting to feel a bit stagnant. I've moved onto a total body workout which I'm going to do 3 nights a week. I'm moving from exercise to exercise with about 60 seconds rest so it seems to get the heart rate up a bit anyway. I aim to do 2 cardio sessions in the evenings a long with an ab workout and try and get a couple more cardio sessions in before work to try and bring cardio sessions up to about 4 per week

DAVE_K

Tuesday 8 April

Exercise
am 45 mins exercise bike
pm 40 mins threadmill

Diet
1 Toast, 2 Egg, Smoked Salmon
Banana, Clementine, 30 g Nuts
Fillet Turkey, 1 potato, Green Veg
Steak, Green Veg, 1 potato
Chicken, Smoked Salmon, Lettuce Sandwich

DAVE_K

Wednesday 9 April Measurements (in inches)

Neck 15 1/2 (same)
Calf 15 (same)
Thigh 23 (same)
Knee 15 (same)
Bicep 15 (same)
Hip 33 (same)
Waist 33 (same)
Chest 39 1/2 (same)
Wrist 7 (same)

Bodyweight 81 kg - up 1 kg from last week.

I'm experimenting with my workout this week. More cardio sessions. Less weights sessions - from split session to TBW......need to get those Hip and Waist measurements down. Also need to get a total body fat measurement done again at the gym. Got a digital calipers but not convinced of its accuracy (or my measuring skills) yet.

Malteaser!

How come you don't fill in the weights you're using in each session??

Like Bossarkey said in someone elses journal yesterday, when you look back at this is 6 months or whatever, you'll know whether you've progressed or not.

DAVE_K

Pure laziness up to now...but now it's been put to me I will from now on

DAVE_K

10 April 2008

Exercise

AM
15 mins HIIT on running track

PM
Cleans
10 @ 40kg, 10 @ 40kg, 10 @ 40kg, 10 @ 45kg, 7 @ 47.5kg
Bench Press
10 @ 70kg, 8 @ 80kg, 8 @ 85kg, 5 @ 85kg, 5 @ 85kg
Squats
10 @ 70kg, 10 @ 80kg, 10 @ 90kg, 8 @ 95kg, 6 @ 100kg
Deadlifts
8 @ 60kg * 5
Pull Ups
8, 7, 7, 6, 6
Military Press
10 @ 20 kg Dumbell * 5
Dips
5 * 10

Kissed the smith machine good bye last night and used free weights for everything (had been using Smith for squats and sometimes bench up to now).

Wasn't sure whilst doing the workout of it's effectiveness but I found myself pretty knackered all over when I got home.

DAVE_K

Friday 11 April

30 mins interval running on the threadmil

Ab workout 15 Short Situp/ 15 Twist/ 15 Leg Raise/15 Cycle Crunch
* 3
Upright Leg Raise 4 * 10