Back from the Brink

bubbleking

ok so a little bit of backround - I'm a 5'10 22 year old male. when the GAA season finished at the end of October i was 175 lb and roughly 15% body fat. I got on the scales today and weighed 205 lb :eek: - took my body fat and it was 27% :eek: :eek:

completely my own fault due to eating and drinking pure crap for 2 months and literally doing no training. there is a 4.5 km run around my house again at the end of october i could do this in 19 minutes. I tried today and I could only run 3km I had to walk the rest.

so I decided to set up this training log. GAA doesnt start back for a few weeks yet but iv decided to start training for a 10km race in mid feburary.

My long term goals are;
get weight down to <170lb
get body fat down between 10-15%
run the 10km in < 45mins
bench my body weight
squat 1.5 times my body weight
dead lift ??% my body weight

short term goals
train a minimum of 5 days a week
eat healthy - includes giving up drink

thats all I can think of now - wish me luck

bubbleking

today wasnt as bad as yesterday thank god - did the 4.5km in 26 minutes although was a little disappointed I had to walk 500m in the middle of my run.

Tomorrow is a rest day so plan for Wednesday is to run the full course without needing any breaks

bubbleking

today i accomplished my first goal and ran the entire course in 23 minutes without stopping. I also threw in some core work (plank, side plank and supermans) before the run and did a good 15 minutes flexibility work after.

Tomorrow i want to get to the gym for my first weights session - I wanted to get a few days cardio in first to "loosen" out my body after a long layoff.

when i stopped training in November my 1RM for the Squat was 165kg and Bench was 75kg. I have never dead lifted before so Il throw that in tomorrow too. I intend to start off pretty light for the first session and go from there.

also weighed myself today - I plummeted to 192lb from 205lb on saturday - that cant be right?? i have been eating really well and training nearly every day but still that seems ridiculous - and yes before you ask i weighed myself with the same scales, at the same time of the day and in my boxer shorts like the first day.

anyway i wont complain - onwards and upwards

bubbleking

just back from the gym did the following

5 mins warm up on treadmill

Bench - 5 reps x 50kg x 2 sets
5 x 60kg x 3

Squat 5 x 90kg x 5

Deadlift 5 x 70kg x 5 - Iv never deadlifted before

Pullups 3 x 5

20 mins hard cycle on the bike

10 mins shake out run on the treadmill

Im expecting to be crippled with DOMS tomorrow but il still try and get out to do a shakeout run if I can - Iv missed the satisfying pain that DOMS brings

G86

bubbleking wrote: »

just back from the gym did the following

5 mins warm up on treadmill

Bench - 5 reps x 50kg x 2 sets
5 x 60kg x 3

Squat 5 x 90kg x 5

Deadlift 5 x 70kg x 5 - Iv never deadlifted before

Pullups 3 x 5

20 mins hard cycle on the bike

10 mins shake out run on the treadmill

Im expecting to be crippled with DOMS tomorrow but il still try and get out to do a shakeout run if I can - Iv missed the satisfying pain that DOMS brings

Fair play, looks like you're really starting to get into it now, best of luck

bubbleking

Sad to say i fell off the wagon at the weekend - a new years binge of drink and junk food and im pretty much back to square one again (sigh)

anyway i went for a light shake out yesterday mainly to get rid of the DOMS. I had intended to go to do a gym session today however the gym is closed due to flooding and I cant run on the roads due to it being an ice rink.

so i need to start all over again. Festive season is over so no more excuses. very disappointed in myself that I let it happen but hopefully i can progress from here.

bubbleking

Finally got back to training today thank God - im so sick of this snow!

anyway I did the 4.5km course today in 22 mins and I had to take it very easy due to the dodgy conditions

I have been able to maintain my weight at 192lb over the last week just eating clean although I havn't been training as much as id like to.

bubbleking

Did a VO2 max test today to help out a fellow student on a research project - for those of you unfamiliar with this - you basically run on a treadmill for about 20 mins until your reach exhaustion.

I scored a 56.4 which was within the normative values of a field games player so Im pretty happy with that.

Im kind of happy the snow is melting as I can get back out running again. Im also back training with the GAA club so Im goin to try and fit weight sessions in tuesday, thursday and saturday for the next 4-6 weeks and go from there.

bubbleking

Just had a team training session there - was really good as our trainer is excellent (ex international athlete) - this circuit was done 3 times each station lasted for 30 seconds and a 10 second break in between with a 2 minute break between circuits. you had to complete as many reps as possible for each station.

Burpees
Bench press 35kg
Holding legs and upper torso off the ground while twisting with a ball
40cm hurdle hops
holding a 15kg weight straight out
60cm hurdle hops leading into a sprint
puss-ups on a medicine ball
Plyometric work pushing off a 25cm box
plank
wall squats
shoulder press 20kg
overhead medicine ball throws
sit-ups

we then went outside to do track work - I was wrecked at this stage :eek:

we had to run as hard and as far as possible for 1 minute with a 2 minute break and we had to do 8 sets of these runs so 24 minutes

we then went back inside to do the plank and both side planks for 1 minute each - im now going to bed as I am wrecked

bubbleking

had a 1 hour spinning session tonight was pretty tough but I got through it - i can feel myself getting fitter every day so im feeling good right now

bubbleking

had a 1 hour circuit session tonight that really kicked the crap outta me - included lots of spidermans, sleigh pushes, chin ups, press ups and squats to name just a few. Il have to take my weight and Body fat again this weekend because it feels like I have lost a lot so it would be interesting to see how Im getting on.

bubbleking

helped another friend out with research today so I had a portable metabolic unit on me for 3 hours doing normal daily activities such as washing dishes, sweeping, jogging and a short game of tennis. I got some really useful data from the testing.

My resting metabolic rate is 2650 cals
if i do my normal daily activities it is 3141 cals
and if i have a moderate to difficult training session it moves up to 4k + cals

This is helpful in knowing what amount of food i need to consume in order to lose weight - things are going well just need to keep it up

bubbleking

bubbleking wrote: »

Burpees
Bench press 35kg
Holding legs and upper torso off the ground while twisting with a ball
40cm hurdle hops
holding a 15kg weight straight out
60cm hurdle hops leading into a sprint
puss-ups on a medicine ball
Plyometric work pushing off a 25cm box
plank
wall squats
shoulder press 20kg
overhead medicine ball throws
sit-ups

We did this circuit again tonight except with half the recovery time (5 seconds) which I found quite tough.

After we went out for a 4km run and i pretty happy that i clocked an 18.51 - still lots of room for improvement but im happy with the progress Im making so far - Im hoping to do an update of my weight and body fat this weekend so that will let me know how I am progressing overall.

I fell very sore at the moment tbh I think Il take tomorrow off training and use it as a recovery day I had intended to do a weight session but I really think my body needs a break

bubbleking

Sinning again tonight

also did core work as well as squats and deadlifts and benching

Im taking my weight and body fat on tueday as it will be one month exactly since i started being the "new me"

bubbleking

after 1 month of " the new me this is how I am getting on

26th Dec 205lb......................26th Jan 189lb...........Lost 16lb

26th Dec 27% BF...................26th Jan 20% BF..............Lost 7%

can now run the 4.5km course in 19 mins 22 seconds


obv im pretty happy with my progress just got to keep it up now...

bubbleking

Played a GAA match last night - although Im making progress it really showed how far I had to go fitness wise. In saying that i had been out of action sat - tues with a chest infection so im assuming that had some effect on my fitness??

bubbleking

weight session and spinning class tonight tonight

Bench 60kg x 6 x 3

Deadlift 100kg x 6 x 3

Squat 80kg x 6 x 3

Full chin ups 4 x 3

Shoulder Press 40kg x 6 x 3

Spinning class was tough but i was really putting it in so happy enuf

bubbleking

sprinting today

50m in 6 seconds followed by a 20 seconds break x 25

absolutely dying but need to build up the anaerobic endurance - so a necessary evil

bubbleking

circuit class last night was fairly standard until the very end where we had 10 minutes to do the following in any order:

100 push ups
50 full pull ups
50 box jumps - 50cm box.

I tried to spread out the exercises as much as I could so I wouldn't fatigue in the arms too quickly but the last 20 or so push ups were a struggle to say the least. In saying that I feel great today.

Ha and I just realised that yesterday was the one month marker for not consuming any alcohol or junk food and in general just living healthier. Thanks to all the regular posters in the main orum I couldnt have gotten this far(still a long way to go) without you.

bubbleking

I didnt bother putting in wed nights session because it was just standard GAA training and its not really quantifiable if you get me.

last night;

Advanced Spinning class for 45 min

Bench 60kg x 8 x 2, 60kg x 6 x 1.............burned out on the last set

Full chin ups 5 reps x 3 sets

Squat 70kg x 8 x 1, 90kg x 8 x 1, 100kg x 6 x 1, 110kg x 4 x 1

Deadlift 100kg x 6 x 1, 110 x 6 x 1, 120 x 4 x 1........legs were burning after spining so had to call it quits.


note to self - to weights before cardio in future :pac:

bubbleking

Just had bog standard GAA training this morning wasnt to strenuous tbh but one thing i noticed was I am still a little tender from the weights I did on friday night and that def affected my training today

Does anyone know any ways I can recover quicker so in essence I can train harder when I go out to do my sessions?

I have a match tomorrow and tuesday is a "rest day" but id like to be cutting down on rest days and maybe introducing something?? so on day 3 i can go back to full hard training again.

Any ideas?

bubbleking

GAA training tonight

well i say GAA training but it was more a speed endurance/sprinting session as we didnt see a football :rolleyes:

did 800m x 4 as fast as possible with 2 min breaks in between

figure 8's of the football field x 3

Sprints 30 x 50m with a 20 second break in between

Did the usual warm up/ cool down / stretching too

Chet Zar

bubbleking wrote: »

Does anyone know any ways I can recover quicker so in essence I can train harder when I go out to do my sessions?



Any ideas?

Well I noticed you squatted, benched and deadlifted all on the one day - try squatting OR deadlifting, doing both in the one session can be draining.

d'Oracle

Or at least, break them up.

Squat first, then press, then deadlift.

Give you legs a chance.

bubbleking

tonight was just normal GAA training but I got to drop our 6'2 midfielder with a hit - something i wouldnt have been quick enough or strong enough to do 6 weeks ago...see video for demonstration

https://www.youtube.com/watch?v=4WVsEFaJZSo

bubbleking

I really should be updating this more often.

had a match on Sunday and training tonight - I have taken everyones advice on board re my diet so Im hoping this will help me with my weight loss. I have toughly another 2 weeks before my monthly weigh in so im going to push hard to try and get down sub 180lbs :cool:

bubbleking

Just had a half an hour to spare today so made it into our weight room in the lab - unfortunately no squat rack

ALL SETS WERE 5 REPS

Bench - 50kg 55kg 60kg 65kg 60kg

Deadlift - 80kg 100kg 100kg 110kg 80kg

bubbleking

Had regular GAA training last night nothing much to report.

I went out for an easy run today because I have a match tomorrow but ended up setting a PB for the 4.5km run by my house - 17.58 i feel like i could have went an awful lot harder so that is a great sign. My monthly weigh in is next friday so im going to work really hard this week to get below 180lb........

bubbleking

dammit match was called off today caus of bad weather.

did 100 push ups and 100 sit ups to get out the frustration :P

bubbleking

very easy session at GAA training tonight because of the game on friday - big weigh in tomorrow

bubbleking

bubbleking wrote: »

after 1 month of " the new me this is how I am getting on

26th Dec 205lb......................26th Jan 189lb...........Lost 16lb

26th Dec 27% BF...................26th Jan 20% BF..............Lost 7%

can now run the 4.5km course in 19 mins 22 seconds


obv im pretty happy with my progress just got to keep it up now...

current weight 181.8lb.........lost another 7lb..............lost 23lb total

have to check my body fat tomorrow

fastest time for the 4.5km - 17mins 58 seconds

Im going to try and fit in my 1RMs at some stage this week too

bubbleking

had a game on friday so just went for a gentle jog to loosen out the legs - also did 100 press ups and 100 sit ups

started taking protein drink with 5g of creatine - horrible but necessary stuff

bubbleking

Did the 60 burpee challenge - only did it in 3 mins 55 seconds i dont know whether to try that again or move up to the 100.

Got my body fat tested today - im down to 16% - really gotta work hard now to get it into single figures

Im just going for a run now - im undecided whether I should do a light run or a heavy HITT session - il see how i feel when i get out :P

edit - did a 5km run at a fairly fast pace so hapy enough with that

bubbleking

Had a challenge match tonight - felt a little tired and the pitch was very heavy so i have sore legs. Need to hit the weights tomorrow as I have been neglecting them lately

bubbleking

Probably had the worst session of the year today.
Did 60 Burpees in 4 minutes 22 seconds
Squat 70kg x 6 x 1 (warm up)
Bench 55kg x 6 x 1
60kg x 6 x 1

this was just general warm up but i felt absolutely devastated tired so I just decided to call the session quits before i did myself an injury

there are numerous reasons for this - only 5 hours sleep last night, 4th hard training night in a row, not eating enough carbs, not drinking enough - i think its all just after catching up on me so I'm just going to rest today, get a good nights sleep and see how I feel tomorrow

beegirl

bubbleking wrote: »

I'm just going to rest today, get a good nights sleep and see how I feel tomorrow

Good plan, sounds like you are worn out. By the way, why did you record the slower of your two tries at the burpee challenge? If you did it in 3.55 the other day then it still counts surely?

bubbleking

beegirl wrote: »

Good plan, sounds like you are worn out. By the way, why did you record the slower of your two tries at the burpee challenge? If you did it in 3.55 the other day then it still counts surely?

sorry fixed it now

beegirl

bubbleking wrote: »

sorry fixed it now

Don't be sorry I just thought you were selling yourself short or something I doubt I will even be able to 30 in that time lol :rolleyes:

bubbleking

beegirl wrote: »

Don't be sorry I just thought you were selling yourself short or something I doubt I will even be able to 30 in that time lol :rolleyes:

dont worry about it - its all just a bit of fun and picking a target that will really push yourself - i was unable to move for about 5 minutes after both of those efforts :P hopefully wel get more people on board with future challenges so we can have a bit more motivation

bubbleking

Had a Great session tonight.

We were doing speed endurance at training which is pretty much just 50 50m sprints but they are spread out over the hour with a lot of ball work thrown in

I felt great tonight and it looks like taking a break yesterday did me the world of good - Im kind of sorry wasnt in the gym today because I think it was the kind of day I could have put up big numbers - Il go tomorrow and see how I get on.

I have also addressed my diet - more carbs and drinking more water

G86

bubbleking wrote: »

Did the 60 burpee challenge

Hey was wondering have you tried any metcons? There's one with deadlifts an burpees that I got off Transform a while back, it's

5 deadlifts
8 burpees
400m run
x5
- trust me you'll definitely get that 'unable to move' feeling you mentioned from that!!!!!

Oh aye and well done on the weight loss by the way!

bubbleking

G86 wrote: »

Hey was wondering have you tried any metcons? There's one with deadlifts an burpees that I got off Transform a while back, it's

5 deadlifts
8 burpees
400m run
x5

Oh aye and well done on the weight loss by the way!

sorry for sounding like a complete noob but what are metcons?

G86

bubbleking wrote: »

sorry for sounding like a complete noob but what are metcons?

They're basically timed workouts that really make you push yourself and are a mix of cardio and strengthconditioning - I'm sure there's a more scientific way to explain it but I don't have one! It's the intensity of each workout that differs it from regular training - by the end of it you should be flat on your back gasping for air, or you've not worked hard enough:D Check out www.crossfit.ie and you'll get the idea

There's LOADS you can try, just click on the Workout of the Day link on their page and you'll see a few. You can scale the weights to suit you too Just seems like something that might benefit you since you're trying to increase your cardio endurance for your sport as well as get stronger.

bubbleking

G86 wrote: »

They're basically timed workouts that really make you push yourself and are a mix of cardio and strengthconditioning - I'm sure there's a more scientific way to explain it but I don't have one! It's the intensity of each workout that differs it from regular training - by the end of it you should be flat on your back gasping for air, or you've not worked hard enough:D Check out www.crossfit.ie and you'll get the idea

There's LOADS you can try, just click on the Workout of the Day link on their page and you'll see a few. You can scale the weights to suit you too Just seems like something that might benefit you since you're trying to increase your cardio endurance for your sport as well as get stronger.

wow cool thanks this is exactly the kind of thing i was looking for - I think (since im a GAA player) Il swap in these metcon workouts for my 5km runs that i do 2-3 times a week.

They seem to be great for working the anaerobic system which is what football is all about at the end of the day

G86

bubbleking wrote: »

wow cool thanks this is exactly the kind of thing i was looking for - I think (since im a GAA player) Il swap in these metcon workouts for my 5km runs that i do 2-3 times a week.

They seem to be great for working the anaerobic system which is what football is all about at the end of the day

You definitely should! I've a few in my log too you can rob if you go back a few pages. I love them, you really feel like you've worked out afterwards! Plus you can compare yourself to the workout times other people post and it motivates ya to get your ass in gear if your time is lousy;)

bubbleking

Had a Brilliant session this morning and have some new PB's :cool:

10 minute run on the thread mill to warm up

Lat pulldown
75kg x 5 x 3

Deadlift
80kg x 5 x 1
100kg x 5 x 1
120 x 5 x 1
130 x 3 x 1
140 x 1 x 1
150 x 1 x 1......PB
155 FAIL

Bench
50kg x 5 x 1
60kg x 5 x 2
65kg x 3 x 1
70kg x 1 x 1.....PB
75kg FAIL

Squat
60kg x 6 x 1
80kg x 5 x 1
90kg x 5 x 1
100kg x 3 x 1....Back started to round due to fatigue so I had to cut the squats short.

Pull - ups
7 x 2
6 x 1

Very happy with todays sessions - I was determined going to the gym that I was going to put up big numbers today. Rest day tomorrow

bubbleking

i should be resting today but i couldnt sit at home and do nothing - so i just went for an easy 5km run. I notice im a bit stiff from yesterdays weights - particularly my lower back so Il need to get that rubbed out later

bubbleking

Ok so I went for another 5km run today - Im doing all running for the next 10 days (apart from GAA training) because im running a 5 mile road race on St. Patricks Day. I timed myself today and I did the 5km in 21.44 which is roughly 7 minutes per mile. My goal for Paddys day was sub 40 minutes so looks like im bang on to hit that.

bubbleking

first timed 10km run today - 45.58

im happy enough with the time but a little disappointed i didnt break 45 mins :P
im starting to revise my goals for next wed - I think if I run a good race a sub 35 mins is on the cards but id still be happy with sub 40 to be honest.

bubbleking

had a GAA match today - feeling tired tonight so might take a day off training tomorrow

bubbleking

Took yesterday off caus i was wrecked

We were training in the gym tonight with the GAA team. Had a really tough spinning class and then I did the following

Pull ups
2 x 7
1 x 10

Deadlifts
100kg x 8 x 1
120kg x 5 x 1
140kg x 3 x 1
150kg x 1 x 1

Bench
60kg x 5 x 2
70kg x 3 x 1
75kg FAIL = sickened it feels like 75 is becoming a mental block

Clean and Jerk
40kg x 5 x 2
50kg x 4 x 1

Im teaching myself the clean and jerk - i need to get a coach to check out my form because although I dont think its too bad I know I can make improvements.