beefjerky's Better Body Beef Cake Bonanza - post #33 restart

beefjerky

OK starting again after loss of motivation to keep going, I was keeping a log myself previously but thought why not stick it up here this time!

Start stats:
Age 27
Height 6ft
Weight 14 stone
BF 19%
waist
chest
shoulders
belly
leg (top)
all to follow! will post these tomorrow (my lady friend has hidden the tape!)

Goals:
Follow my fitness plan through to the end then change it
Get bf to 12% by December 1st
get 5km down to 20 mins
Improve flexibility bigtime!

OK so i will be starting by following a program called bust the beer belly plan, which i had started before but not completed. it is 12 weeks long, however I am starting on week 3 as my fitness isn't so bad I need to start on week 1 or 2, i got to week 6 and stopped about 4 weeks ago. I am playing 5 a side on wednesdays. I will also be incorporating the one hundred pushups routine into the workout...

beefjerky

I forgot to say above, I will be doing this at home / outdoors as i have no gym membership.

I have some weights, not many, but I will hopefully be getting some to increase weights as I go.

Monday 19th July

Dynamic stretching
2km jog for warm up, took this easy enough just to warm up
followed by stretching

Intervals by distance rather than time - no stopwatch / 30 second beeper
30 metre sprint, 30 metre jog x 8

1km jog
1 km walk to warm down

And then plenty of stretching

I hate the sprints but feels good when they are finished!

beefjerky

Tuesday 20th July

5 mins warm up

20 mins run - 3.91 km

Upper body
Push up (following one hundred push ups) 5 sets: 6,6,4,4,5
Military Press 21kg: 1x10, 1x8
Single arm row 14kg: 2x15 left and right

Ab work
Crunch: 2x20
Reverse Crunch: 2x20

then it's 2 exercises of choice, i chose
Step: 2x10
Lunge: 2x10

Stretching

Not too happy with the military press, was meant to be 2 x 10
I'll weight the steps & lunges next time

beefjerky

Wednesday 21st July

3km walk at lunch break 27 mins

Game of 5 a side
Played terrible tonight, was grand but just a bit lethargic.
quite sore just below the calves

I can feel the work from yesterday in the shoulders and chest, good stuff, back on to that tomorrow

beefjerky

Thursday 22nd July

Rest Day

beefjerky

Friday 23rd July

Feeling good today

Dynamic stretching

5 min jog around the block to warm up

Stretching

all the below (excluding ab work) done with my bro's two 7.5kg dumbbells as I was not home today

And no internet access to check 100 hundred push ups so improvised here:
Upper
Push up: 7,6,6,7,7 (Instead of 6,8,6,6,max)
Floor bench: 3x10
Upright row: 4x10

Lower
Squat: 2x10
Step: 2x10 L&R
Lunge: 2x10 L&R

Abs
Crunches: 2x20
Reverse Crunches: 2x20

then 15 mins of stretching, more time on hamstrings than anything else, this is where i need to improve my flexibility the most

To summarise: felt good before it, feel better after it.

Looking forward to tomorrow to see if I can start hacking into that 5km target of 20 mins... and more of the above.

beefjerky

Saturday 25th July

Dynamic stretch
Warm up

With 21 kg bar

Upper
3x10 Military Press
3x10 bicep curl
5x10 tricep dip (BW)

Lower
2x10 Abductor Raises (L&R)
2x10 Steps (L&R)
3x5 Deadlift

Abs
2x20 crunch
2x20 reverse crunch

Good stretch

I was pretty tired so I left the cardio for Sunday, plan to go for longer than 20 mins because of different day

beefjerky

Sunday 25th July

45 minutes jog 6.7 km

Not a good one at all. Going again tonight (Monday)

beefjerky

Monday 26th July

Rest day

beefjerky

Tuesday 27th July

Run
20 mins - 4.19km:D
Delighted with this, went out fast, slowed it down pretty quickly though when realised I started too fast, settled into a good pace then and kept going until 20 mins. I was wrecked straight after and didn't check the distance till I got home, I think next time i'll go for 5km and see what the time is after.

Pushups (onehundredpushups) - 8, 10(8,2), 7, 7(5,2), 10(5,1,1,1,1,1)
this got hard so had to stop for a few seconds between them
Raised Deadlift 21kg - 5x5
Single arm row 14kg - 3x15 (L&R) felt I could do more here

Step - 2x10 (L&R)
Lunge - 2x10 (L&R)

Crunch - 2x20
Reverse crunch - 2x20

Felt tough but good, 5-a-side tomorrow

beefjerky

Wednesday 28th July

Game of 5 or 6 a side last night, good game.
Crap sleep last night though...:mad:

beefjerky

Thursday 29th July

5 mins jog to warm up and some stretching

Push up (onehundred pushups Week2 day1): 9,11,8,8,5
Bench 50kg: 2x5 and 1x3, failed on the 4th rep of this set
Bent over row 15kg: 3x15

Squat 20kg: 2x10
Step 14kg: 2x10

Crunch:2x20
Reverse crunch: 2x20

Stretching: 20 mins

the last set of pushups was meant to be minimum 11, so i prob shouldn't do bench on the same day! I had nothing left in my arms / shoulders.

beefjerky

Friday 30th July

Intervals
I got a good app/widget whatever for the phone as I had no timer before

4 min warm up jog round to the park
Stretching

20 second sprint then 10 second jog for 8 reps

4 min jog back to the gaff
Stretching

Found it hard but I could do it for longer, I'll up it to 3:1 next time out

beefjerky

Saturday 31st July

Need to get some more weights

5km - 25:09

Deadlift 21kg: 3x5
Step 21kg: 2x10
Abductor Raises: 2x20 (L&R)

Pushups (onehundredpushups): 9,11,8,8,11
Forward Raise 5kg: 2x10

Crunch: 2x20
Reverse Crunch: 2x20

Stretching

Well, a couple of things with this
1) need more weight so will be trawling the freebie paged for the next while, no spare cash at all
2) Happy with the run, it was blustery wind in my face no matter which direction I was going, which was a total pain
3) State of my Forward raise! only 5kg and was hard to finish the second set of 10
4) i redid the last day of 100pushups cos it was brutal the last day

beefjerky

Tuesday 3rd August

5 km run - 27:08

Stretching

G86

beefjerky wrote: »

5 km run - 27:08

That's still a pretty decent time!

beefjerky

G86 wrote: »

That's still a pretty decent time!

Thanks G86, just was disappointed after the previous run, but it's down to Bank Holiday weekend shenanigans I guess!

beefjerky

Wednesday 4th August

1 hour 6 a side

Good game, most competitive yet in the 6 or so weeks I've been playing, can feel the fitness getting better, I was better this week + we won

beefjerky

Thursday 5th August

warm up and stretch

5km run - 25:21

Pushup (onehundredpushups): 10,12,9,9,13
Bent over row 14kg: 3x15 (L&R)
Bench 25.5kg: 3x8

Crunch: 2x20
reverse Crunch: 2x20

Squat 25.5kg: 2x10
Step 25.5kg: 2x10 (L&R)

20 mins stretching

the run was a grand time, but my head was all over the shop after 2km a voice in my head "ah your not going to make it" etc wtf! so I shut myself up and concentrated on the running form and breathing, once I got over the hill part on the road it was grand.

Squat / step / bench - I think I would get more benefit if I did more sets at this weight until I get more weights or a longer bar, I am using an EZ bar and that is the most I can get on it (25.5kg) (I have 35kg in total)

Intervals tomorrow :pac:

beefjerky

Friday 6th August

Intervals Yaaaay!

dynamic stretching

1km warm up jog down to the pitch
stretching of the legs only then

20s sprint
10s jog
x 10

1km jog back to "le gaff" as they say in France.

15 mins stretching the whole body but mostly calf muscles; bit tight.

I went for 10 sets rather than 8x3:1 like I had previously said.

left knee is... uncomfortable i the word i think, not sore or aggravated. have the ice on it just in case!

beefjerky

I got a bit of advice from the a/r/t forum on improving the 5km time

Monday 9th August

dynamic stretching and warm up

3x1km 5 mins between each
3:57 - felt grand
4:20 - horrible stitch
3:58 - felt ok, pushed hard

Push up (onehundredpushups): 12,13,10,10,16
Bicep Curl EZbar 25.5kg: 5x8
Tricep dip Height 14", feet on ground: 5x20

25.5kg
Squat: 4x8
Deadlift: 4x8

Abductor Raise: 2x15 L&R

Crunch: 2x20
R. Crunch: 2x20

Stretchy MacStretcherson

beefjerky

Tuesday 10th August

45 mins Flexibility / stretching

beefjerky

Wednesday 11th August

1 km jog am

Game of 6 a side in the evening, good game again was nearly 1 1/2 hours which was great

Stretched for a good while afterwards, tight calves again

Pushups (onehundredpushups): 12,14,11,11,21
I didn't check it yesterday should have been: 12,17,13,13, 17 max
So i did 69 instead of 72.

beefjerky

Shoddy week ended with a shoddy workout

Sunday 15th August

Bent over row L&R 15kg: 3x15
Push ups (onehundredpushups): 14,19,14,14,19
Bicep curl (EZbar) 25.5kg: 5x10

Squat 25.5kg: 1x8, 4x10
Deadlift 25.5kg: 5x5

Only myself to blame for this week.:mad:

beefjerky

Monday 16th August

Dynamic warm up

4km run
18:59

20 mins stretch

my right knee has been sore recently, i didn't knock it or anything,
so have restarted the knee strengthening exercises I got earlier in the year, basically balancing on one leg for 30 seconds and switching repeat 5 times, then do it again on a cushion

Calves really tight afterwards again... pleased enough with the run.

grizzly

Good work on the run, what advice did you use to bring it down?

beefjerky

thanks, that is only 4km though, my target is 5km sub 20mins but it is coming down

the advice i got was to incorporate longer intervals into the weeks training, 1km at pace walk 5 mins and repeat 3 times. I am doing this until my current program finishes and will be building the next one around this
http://www.halhigdon.com/5K%20Training/5-Kinter.htm
to get the target 5km time moving faster

beefjerky

I just realised that I never put up my stats at the start, state of that! I'll have to put them up when I get home.

Anyway, I will be reviewing at the end of this week (week 5) with another 4 to go on the current program, so just over half way through.

I definitely feel fitter, have noticed a difference with the belt size and slight difference aesthetically, I'm looking forward to completing this program, at which stage I will review the goals and select a program to go forward with. I'm thinking starting strength at this point, but will decide in 4/5 weeks.

I should also have enough saved in 4 /5 weeks to get more weights which I will need!

beefjerky

next 2 weeks is
Day 1: 4km
Day 2: 4xupper, 2xab, 2xlower
Day 3: Football
Day 4: 4xlower, 2xab, 2xupper
Day 5: 3x1km
Day 6: Rest
Day 7: 5km 3xupper, 3xlower,2xab


Tuesday 17th August

Dynamic stretch & warm up (jump jacks sprint on spot etc)
Stretch

Onehundredpushups: 16,21,15,15,21
Military Press 25.5kg: 4x8 1x10
Standing Bicep ezbar curl 25.5kg: 5x10
Bench Press 25.5: 5x12

Abductor raise: 2x20 L&R
Glute raise: 2x20 L&R

Crunch: 2x20
R Crunch: 2x20

Stretching

beefjerky

Wednesday 18th August

1hour 5 a side
Felt good throughout, cardio definitely improved since week one, easier to sprint / recover / change of direction etc

Stretched out well afterwards 15 - 20 mins, but have a twinge lower left back / top of hip almost, which I can’t seem to stretch out, it feels better if I walk it out but I am now sitting at a desk for the next 9 hours ffs

EDIT:

Thursday 19th August
left it out for thurdays workout, my back was so tight after work I didn't want to injure the injury
I stretched for about an hour hoping it would help, with hot and cold as well. It's a trapped nerve anyway, I can feel it in my calf.
It's not as bad this morning (Friday) so will be going for a jog after work. It's so frustrating!

beefjerky

Tight back got worse, turns out to be an annular disc tear, L5/S1.
:mad:

few weeks of physio first then pilates as recommended, will build a program with the osteopath over the next few weeks / months, and continue to log.

beefjerky

Injury update - Central protrusion of disc and significant degeneration of disc L5

had a good few sessions with the therapist and now am able to walk without a limp or cramping up, however no lifting anything for another couple of months.

OK, back to it, s l o w l y.

got a bit depressed when the back went because I stopped all activities and so was very tired and lazy so I will need to get my measurements again, needless to say I've gained weight, dropped cardio and general fitness levels a lot.

I have done nothing since 19th August.

Starting this week
Crunches. Lots and lots to build the core strength.
Range of movement, 3/4 times a day to stop muscles cramping up again (9-5 desk job)
Walking, 3 days this week will do 5km each time. And 5 days a week from Monday.

See how that goes, then next week or the week after, throw in some light jogging with the walking e.g.,
1.5km walk
500m jog

All the time - Loads of stretching, my flexibility was getting better but is now worse than before! Hamstrings seem to be the worst.

And back to posting each time to keep the motivation going.
I just have to keep telling myself not to rush back into it as I know I could easily injure my back if I put too much stress on it.

Slow and steady wins the race and all that.

Delighted to be able to even go out walking again

beefjerky

After a long lay off (19th August) I am getting back with the boards better body challenge, which I was only able to start yesterday due to an auld bit of flu for the last week and a bit
(which got me down 4lbs to 14st even without doing any excersize already! although I'm sure that will jump back on as I get back to eating normally again, so I won't use it as my starting weight)

As I said before, because of the auld back recovering, I am starting slowly with no running or weights at all.

6FT (probably won't get this to change )
14st 4lbs (I will put up the measurements later on in Tuesdays post)

Monday 17th
2km walk before work
3.5km walk at lunch
2km work after work

hundredpushups.com/week1 (the middle set)
6,6,4,4,5

Crunches
5 x 20

I'm likely to stick with this for the first week, but I will lengthen the walks each day.

The healthy eating is back on track, i forgot how much I enjoyed it!

I am looking forward to my 5 or 6 small meals for the day now instead of toast for breakfast, just picking up a chicken fillet baguette from spar at lunch and then a pizza or some sh1te for dinner
I am also going to start a fitday account to keep track and use g'ems calorie requirements post as a guide (great post!)

beefjerky

Despite my previous post saying no running, I'm going for the couch to 5 km. :rolleyes:

I was doing 5km before the injury in an OK time so am not new to running, but I'm going to follow the tried and tested program, as it eases in so gently which is essential for me, along with the walking sessions for cardio.

Measurements:pac:
Neck 16.5”
Chest 44”
Bicep 13.5”
Wrist 7”
Waist 44”
Hips 40”
Top of Legs 28”
Knee 18”
Calf 15”
Body Weight 200lbs
Body Fat 30.5 using this online calculator (no calipers)

Tuesday 18th
2km walk before work
2.7km walk at lunch
Week 1 day 1 couch to 5k
3km walk