6 week transformation...as a start

big syke

Background:

Been in and out of gyms for years with no consistency. After ballooning to 102 kg in March/April coupled with niggling knee problems and a general feeling of hopelessness decided to take the plunge out of my comfort zone and across the other side of the city and have some accountability and join the 6 week RevFit transformation with a view to continuing on training there going forward.

06/04/18
Into @ RevFit. Went through my own goals, any movement restrictions and basics of some movements. Took body fat measurements.

Goals:
Weight loss
Increase fitness and hopefully speed (for football)

Measurements:
body Fat - TBC
Weight: 102kg

Training 3 times a week @ RevFit, Twice a week football and a match at the weekends. May throw in a spin class once a week two.

09/04/18
Training @ RevFit

A: Deadlift 5 x 4 @ 80% (80kg)

B1: Dips 4 x 6
B2: Seated Band Face pulls 4 x 12

C1: split Squat x 6
C2: goblet squat x 12
C3: Seated DB curls x 12 (all 10kg DB)

Pretty comfortable through the deadlifts. Perhaps the max is slightly underestimated but I have never tried max Deadlift before.

Dips ok - failed on last rep of last set but very surprised I was able for these at this stage/my current weight

Could defo go heavier on the Splits and goblet. No chance on the curls.

big syke

11/04/2018
Training @ RevFit

A: Benchpress 5 x 6 @ 75% (60kg)

B1: KB Belly SLDL 4 x 8 (16kg)
B2: Single Arm Pulldown 4 x 12-15 (Green band)

C: Z Press EMOM x 8 min (Bar)

I thought the bench would feel a lot lighter that it did but strolled on the last rep of the last set. That makes my max @ 80kg which is low but expected.

KB DL was fine could probably go heavier. The pull downs were killer.

Z press was killer.

Very enjoyable workout. Pretty sore especially the arms but diet/protein on point and am sleeping well which for me is a miracle so should help recovery.

#teamrevfit

big syke

12/04/18

Football training Astro. 90 min.

Tired throughout but got through it ok.

50% week 1 deficit not helping I imagine!

big syke

13/04/2018

Training @ RevFit

A: Squat

1 x 6 40kg
1 x 6 60kg
5 x 4 @ 85%
(which consisted of 1 x 4 @ 80 kg, 3 x 4 @ 90 kg, 1 x 4 @ 95 kg)

B1: 1/2 Kneeling Band Row 4 x 10
B2: Feet up bench (40kg) 4 x 12

C1: Seated DB curl x 12 @ 3030 @ 7.5kg
C2: Band Pushdown x 12 @ 3030

Squats were fine. The last set only were @ 95 and still a little something in the tank. I reckon 1rm circa 120kg

Band rows were good. Concentrated on posture. I have poor posture so need to correct this. Coaches were eagle eyed and noticed this from day 1 and are on it constantly which is great.

Bench fine.

The C's were ok too concentrated on slow curls which burned. 7.5kg defo heavy enough for these.

Another enjoyable tough workout of which should be my last of the week. Match Sunday also.

Very sore all over but enjoying the programme immensely.

big syke

15/04/18

Match circa 80 minutes. Didn't start but came on after a few minutes for injury. Calf pretty sore but got through it.

First week of the six weeks down. Have lost over 4kg down to 97.1kg from around 102kg in a week.

This week sees the calories increase slightly but still running 25% deficit so be interesting to see how the weight loss goes this week.

big syke

16/04/18

A: Deadlift 5 x 2+2 @ 85% (100kg)

B1: Pin Squat 4 x 10 (60kg)
B2: DB Flys 4x15 (10kg)

AMRAP 10 Minutes
C1: DB BP x 8 (15kg)
C2: DB Row x 8 (15 kg)

Very tough today. Deadlifts were ok form ok until last set. Puts my max @ around 120kg.

Pins squats very hard on the legs as they are pretty sore from football yesterday but got through it ok. Pins were pretty deep and short pause at the bottom.

The C workout was tough got around 7/8 rounds in. Was concentrating on doing the DB BP very slow.

big syke

16/04/2018

Football training 2 hours.

Tough session day after match but felt relatively good throughout. Had a mixed match with an U19s side for the last 30 minutes. Was carrying a knock to my calf into training which I ignored and subsequently aggravated further and was in agony last night.

Not as bad this morning but it is in no shape for football until at least the end of the week.

big syke

18/04/18

A: Bench 5 x 6 @ 75% (70kg)

B1: DB SLDL 4 x 10 (20kg)
B2: Band pull-down 4 x 10

C: Split whatever way you like once each exercise is consecutive

Goblet Squat x 50 (12, 13, 13, 12) @ 20 KG
DB Shoulder press x 50 (12, 13, 13, 12) @ 12.5 Kg
Sit ups x 50 (12, 13, 13, 12)

Bench was ok. Did the same % for the same sets and reps last week but increased the weight by 10kg. Moved well. More confident in my numbers going forward for the bench now.

No drama for the B's. C's were tough but defo could and should have pushed to 22.5/25 on the goblet.

Calf feeling a lot better. Meant to have football training tomorrow but may leave it. Eating wise things are going well I have stayed within my prescribed calories as per my programme and seem to be dropping weight each morning. Energy wise I was very tired and beat up on Sunday but this week sees my calories increase so recovery, energy etc should improve.

big syke

20/04/2018

Training @ RevFit

A: Squat

1 x 6 30kg
1 x 6 40kg
1 x 6 60kg
1 x 3 70kg
1 x 3 80kg
5 x 4 @ 85%
(which consisted of 1 x 4 @ 90 kg, 2 x 4 @ 95 kg, 2 x 4 @ 100 kg)

B1: Pause at Knee Deadlift 4 x 4 + 4 (60 kg)
B2: Half kneeling press 4 x 12

C Four Rounds:

Bench x 15
1/2 Kneeling Band Row x 15
Mountain climbers x 15

Squats were fine. Last set was tough but very comfortable

Deadlifts were tough. I am so **** at deadlifting. Felt heavy halfway through every set.

C's were ok got a nice sweat and high heart rate going.

Down to 96.6 kg this morning. That around 5.5kg loss. Energy levels all good and am actually finding it difficult to bring my calories back up.

big syke

22/04/18

Match 70 min had to come off with calf. Lost after extra time. Gutted :-(

big syke

23/04/18

Training @ RevFit

A: Squat

1 x 5 40kg
1 x 5 60kg
3 x 9 80 kg (65%)

B1: BB Press 4 x 8 (30kg)
B2: DB Row 4 x 10 (15kg)

C1: Band Pulldown 4 x 12
C2: DB Bench Press 4 x 12 (17.5)
C3: Mountain Walkers 4 x 12

Tired coming into the session. Came through it ok. Squats grand. Last 2 reps of last working set were tough but I had another 2 reps or so in tank I reckon. B's and C's ok but mountain walkers gave some discomfort in the left upper hip. Will go up weight on Rows and Bench when they come up on the B or C part of the programme next.

big syke

23/04/2018

Pm Football training. 90 min

Not a great session.

big syke

24/04/2018

Training @ gym beside work.

Bored at lunch so went for a quick arm session in the gym.

4 Sets:
BD Hammer Curl x 12 (12.5kg)
Band Pullaparts x 12 (green band)
Band Pull up x 12 (green band)
Skull Crusher x 12 (25kg)

4 Sets:
Dips x 6 (BW, BW, BW, +8kg)
Kneeling band pull x 12
Preacher Curl x 12 (35kg)

big syke

25/04/18

Training at RevFit

Reload week.

A: Deadlift 3 x 2+2 @ 70% (90 kg)

B1: Dumbbell Front Squat (4x6) 12.5kg
B2: Dumbbell Tricep Extension (4x8) 12.5kg

C: Metcon

C1) Barbell Bicep Curl x12 (20kg bar)
C2) Band Pushdown x12
C3) Seated Band Face-Pull x 12

All fine. DB front squat felt very unnatural but was ok . Really enjoying training 😀

big syke

27/04/18

Training @ RevFit

A: Bench Press 3x6 @70% @ 70kg

B1: Stiff-Leg Deadlift 4x8 @ 60kg
B2: Band Pulldown 4 x 15

C: Metcon - done as 3 sets of 25, 15 and 10 reps

C1) DB Suitcase Squats x50
C2) Reaching Situp x50

All fine. Found sit-ups difficult. Think I need to add a few days mobility and abs on my non training days.

big syke

30/04/2018

Training @ RevFit

A: Squat 5 x 12 @60%; (75kg)

B1: Rack Pull 4 x 5+5 (60kg)
B2: Dumbbell Overhead Press Seated 4 x 12-15 (15kg)

C: 50 Reps in any order (Mine went 25,15,10)

Pull downs
DB Bench (15kg)
Sit ups

Squats were tough. High reps which was very tiring come the 3rd set. No real drama in anything else.

big syke

01/05/2018

Football training 90 mins. Felt good throughout. Moving much better.

Weight down to 94.4kg from a high of over 102kg around 3 to 3 and half weeks ago.

A lot done a hell of a lot more to do.

big syke

02/05/2018

Training @ RevFit

A: Deadlift 5 x 3 + 3 @70%; (90kg)

B1: Squat 6 x 4 @3010 (60kg)
B2: Dumbbell Bench Press 6x 8 (20kg DBs)

C: Metcon x4 rounds

C1) DB Curls x6 (20kg bar + 10kg)
C2) Band Pushdown x12
C3) DB Flys x16 (12.5kg)

Decent session. Felt relatively strong throughout. Deadlifts moving well. Pause squats incredible tough. C's were good fun.

Legs still sore from all the volume on Monday. Football training tomorrow and astro Friday so hoping the legs hold up well.

big syke

03/05/2018

Football training 90 mins. Felt good throughout yet again. Feeling pretty fit at the minute.

big syke

04/05/2018

Training @ RevFit

A: Bench Press 5 x 6 @70%; (70kg)

B1: Dumbbell Stiff Leg Deadlift 4 x 8 (15kg first set and told to move to 20s)
B2: Vogelpohl Row 4 x 15

C: Metcon (Time)
C1) DB Front Squats x12 (12.5kg)
C2) Mountain Climbers x12 e/s

Bench was very tough especially second last set. Had a long rest before the final set and it moved ok. Not sure if I am over estimating my 1RM.

No drams on the B block.

C's were a load of crap. Those DB Front Squats are the devil incarnate. So so so so tough on the shoulders/upperback.

Astro at lunch time today and that brings it to 7 workouts over the 5 days. Looking forward to recharging the batteries over the long weekend and back into it next week.

Weight down to 93.9 so 8.2kg lost in a little less than 4 weeks. Delighted.

big syke

06/05/2018

Match. Played around 70 minutes of the 90. Handy game won easily.

Game today and back @ RevFit in the morning after the bank holiday break.

Weight down to the low 93's. This is a 9 kg loss in 4 weeks.

That's amazing well done

big syke

08/05/2018

football training. 90 minutes. Flying tonight. Happy out

big syke

09/05/2018

Training @ RevFit

A: Deadlift 5 x 5+5 @ 65%. Went as follows:

1 x 10 @ 60kg
1 x 10 @ 70kg
1 x 5 + 5 @ 80kg
5 x 5 + 5 @ 85kg

B1: Single Arm Band Pull Down 4 x 8
B2: Band Face Pulls 4 x 15

C: Metcon with 12.5kg DB 4 rounds
C1) DB Push Press x 9
C2) DB Front Squat x 9
C3) DB SLDL x 9

Deadlifts were fine. Lost track of the sets but figured out I did one extra. No harm done.

Everything else was fine with the exception of those poxy DB Front Squats. They are so tough on the upper back/shoulder area. Very tough ughhhhhhhhhhhhhhhhhhhhhhh.

big syke

10/05/2018

Football training. 90 minutes. Fine

big syke

13/05/2018

Football match. 90 minutes. By far best game played all season.

big syke

14/05/2018

Training @ RevFit

A: Squat 5 x 8 @70%; (85kg)

B1: Deadlift to the Knees 4 x 6 @ 80kg
B2: Arnold Press 4 x 12 @ 10kg

C: Metcon AMRAP - x8mins (5 rounds)
C1) BB Curl x12 (20kg bar)
C2) Band Pushdown x12
C3) Seated Facepull x12

Squats were ok. Last set was tough. Deadlift was ok, need to concentrate on getting the car closer to my shins and keeping lats engaged.

Everything else was ok, hard work but ok.

big syke

14/05/2018

Football training. 90 minutes.

Awful session. Felt shít. Probably tired from match day before,gym that morning and calories reduced to 1600 for this week.

BrokenArrows

Good work. Keep it up.

big syke

16/05/2018

Training @ RevFit

A: Deadlift 5 x 5+5 @ 65%. Went as follows:

1 SLDL x 10 @ Bar
1 x 10 @ 60kg
5 x 5 + 5 @ 85kg

B1: DB Front Squat 4 x 6 (7.5kg)
B2: Dips 4 x 10 (BW, BW, Band, Band)

C: Metcon 50 Reps
C1) Inverted Row
C2) DB Suitcase squat (15kg)

Felt very leg heavy today. Not too much drama but last set od deadlifts were hard.

Front squat moving better but probably because I went down in weight to try improve form.

Match later also.

big syke

16/05/2018

Match. 90 minutes. Lost. Everyone was awful.

big syke

17/05/2018

Bored @lunch so went to the local gym beside work.

Shoulder press
4 x 8 (22.5ks DB)

Incline Hammer Curl 4 x 8 (15kg DBs)
S/S with Flys 4 x 15 (10 kg DB)

Seated curls 4 x 15 (10 kg DBs)
S/S with Band Pullaparts 4 x 15
and Band curls 4 x 15

EZ bar curl 4 x 10 (Bar + 10kg)
S/S EZ skull Crushers 4 x 10 (Bar + 10kg)

Preacher Curl 4 x 10 (Bar + 20kg)

big syke

18/05/2018

Training @ RevFit

A: Bench 5 x 10 @ 65% (60kg)

B1: SLDL 4 x 8 (70kg)
B2: Straight arm Pulldown 4 x 12

C block AMRAP 8 minutes

C1:Arnold Press (12.5 kg) x 8
C2: Reverse Flys (12.5kg) x 8
C3: Plate Raise (10kg) x 8

No drama. Last few reps of the last set of bench presses a grinder. Serious burn from the C blocks.

Astro @ 12 today also then two full days of nothing. Hopefully recharge the batteries..

Last couple of days of the 6 week challenge. As of today down 10kg on the button @ 92kg from 102kg. I look and feel better than I have in years (on the looks side its from people telling me as its hard for me to notice at times!) I was consistent on the food around 90-95% of the time. It wasn't easy but wasn't overly difficult either. I ate whole foods, no powders, pills or magic formulas and the food was not boring or bland. Had one whopper cheat meal, a few small cheats here and there and one evening of pints. However sacrifices have to made and its taken me over a decade to realise that .

I worked out 3 times a week in Revfit, played football (trained and matches) a few times a week also and a couple or arm sessions thrown in for the crack.

So whats next? My ultimate long term aim is to reach 75kg while increasing strength. That could be a year away. Short term is to continue to lose weight and gain strength. I will continue training at RevFit and football is coming to a close so hoping to train for a 5 k race while in the offseason!

Onwards and upwards!

caviardreams

Unreal results in 6 week tbh. Fair play.

big syke

21/05/2018

Training @ RevFit

A: Bench 5 x 10 @ 65% (60kg)

B1: RFE Split Squat 4 x AMRAP (15kg)
B2: Row 4 x 8 (45 kg)

C block AMRAP 8 minutes

C1: Band Pulldown x 10
C2: SLDL (15 kg) x 12

All ok. Last Set of bench was tough and the split squats were difficult.

big syke

21/05/2018

Football training 90 minutes

big syke

22/05/2018

Gym beside work

Seated Shoulder Press
1 x 10
3 x 8 (25 kg DB)

Incline Hammer Curl 4 x 8 (15kg DBs)
S/S with Flys 4 x 15 (12.5 kg DB)

Seated curls 4 x 15 (12.5 kg DBs)
S/S with Band Pullaparts 4 x 15
and Band curls 4 x 15

EZ bar curl 4 x 10 (Bar + 15kg)
S/S EZ skull Crushers 4 x 10 (Bar + 15kg)

Preacher Curl 4 x 12 (Bar + 20kg)

Grand pumpy session. Weight up in most exercises.

j@utis

How tall are you?

big syke

23/05/2018

Training @ RevFit

A Squat @ 75%
1 x 6 40 kg
1 x 6 60 kg
1 x 6 80 kg
5 x 6 90 kg

B1: Band Pulldown
B2: AMRAP Feet up bench 4 x 12, 11, 10, 10 (50kg)

C EMOM Deadlift @ 70% - 90kg

No drama on the squats. The Bench was picking a weight where you had three reps left in the tank after around 8-15 reps.

C block was great.

big syke

24/05/2018

Gym beside work

CGBP
1 x 10 @ Bar
1 x 10 @ 40kg
4 x 12 @ 60kg
1 x 6 @ 70kg
1 x 6 @ 80kg

Dips
4 x 6 BW
1 x 6 +5kg
1 x 6 + 7.5kg
1 x 3 + 10 kg

Incline Hammer Curl 4 x 12 (10kg DBs)
S/S with Band Curls 4 x 15
and Standing Tricep Extension 4 x 12

Barbell Row 4 x 12 (50kg)
S/S 21s x 4 (bar)
and DB rows 4 x 12 (20kg DB)

big syke

24/05/2018

Football training - 90 mins. Good session

big syke

25/05/2018

Training @ RevFit

A Deadlift 5 x 3 + 3 @ 75%
1 x 6 40 kg
1 x 6 60 kg
1 x 6 80 kg
5 x 3 + 3 100 kg

B1: Dips 6 x 4
B2: DB Shrugs (17.5kg) 6 x 12

C 4 Rounds of 12

DB Floor Press (17.5)
Seated band pulls
Sit ups

All ok. Last set of Deadlifts felt heavy. Wouldn't have done heavy dips yesterday if I knew I was dipping today haha!

big syke

29/05/2018

Gym beside work

Seated Shoulder Press
4 x 10 (25 kg DB)

Incline Hammer Curl 4 x 10 (15kg DBs)
S/S with Flys 4 x 12 (15 kg DB)
S/S Tricep pushdown pully 4 x 15 (20kg)

Cable Rope Overhead Triceps Extension 4 x 15
S/S Band curls 4 x 12
and Seated curls 4 x 10(12.5 kg DBs)

EZ bar curl 4 x 10 (Bar + 15kg)
S/S EZ skull Crushers 4 x 10 (Bar + 15kg)

CGBP EMOM 8 minutes x 6 (50kg)

big syke

30/05/2018

Training @ RevFit

A: Squat 5 x 10 @70%; (85kg)

B1: Pause off the floor Deadlift 4 x 3+3 (80kg)
B2: 1/2 Kneeling Press 4 x 10 e/s (15kg DB)

C: Metcon
C1) Inverted Row x55 (2 x 20, 1 x 15)
C2) DB Bench Press x55 @ 17.5g (2 x 20, 1 x 15)

big syke

31/05/2018

Football training 1 hour

big syke

01/06/2018

Training @ RevFit

A: Deadlift 5 x 4 + 4 @70% (100kg)

B1: Pin Squat 4 x 6 (60kg)
B2: DB Fly 4 x Failure (15kg DB)

C: Metcon
C1) BB Curl 4 x 12
C2) Band Pulldown 4 x 12
C2) Band Facepull 4 x 12

Last 2 sets of deadlifts were tough. Am looking forward to July as we will be testing and I have never testing any of my 1RM.

big syke

01/06/2018

Football on lunch - 1 hr.

Warm. Struggle is real.

big syke

05/06/2018

Football training. 90 mins.

big syke

06/06/2018

Training @ RevFit

A: Squat 5 x 10 - 12 @65%; (80kg)

B1: Serrano press 4 x 10 (2.5kg plate)
B2: Floor Press 4 x 10 (60kg)

C: Metcon AMRAP DB complex (15kg)

C1) SLDL x 10
C2) Bentover Row x 10
C2) Reverse Lunge x 8 e/s

Squats tough given the volume. Felt heavy on first and last set. Metcon was very hard.

big syke

07/06/2018

Football training 1 hour