Fat to Strong

GapMinder

Bike 15min

Deadlift
8 x 60

5 x 4 x 80kg

Barbell Rows
5 x 8 x 30kg

Cable Push Downs
4 x 12 x 35kg

Cable Face Pulls
4 x 12 x 35kg

Cable Woodchoppers
4 x 12 x 10kg

GapMinder

126.09kg
Down 10.2kg since January - slow and steady or what! I have just ticked over for the Summer really , hoping to have a really good next few months as the social diary deadens down

C25K
Day 2

5min Walk

6 x
1min Run
1.5min walk

5min Walk

2952 steps - really not sure how accurate my iphone is - this is nearly double the last day and I definately went a bit further but not that much!

Alf Veedersane

Fair play. You've stayed the course and put yourself in a place where you can continue on that course.

GapMinder

7 Bike
5 Stairs

Squat
6 x 30kg
5 x 6 x 45kg

Split Squat
5 x 4 x 32.5kg

Leg Press
4 x 12 x 90kg

Calf Press
4 x 12 x 40kg

Leg Extension
4 x 12 x 35kg

GapMinder

C25K
Day 3

5min Walk

6 x
1min Run
1.5min walk

5min Walk

GapMinder

Bike 10

Deadlift
6 x 60kg

5 x 4 x 85kg

Barbell Rows
5 x 6 x 35kg

Rope Pull Down
4 x 12 x 40kg

Rope Face Pull
4 x 12 x 40kg

KB Swings
4 x 12 x 14kg

I need to get gloves for the deadlifts - hands in bits.

Alf Veedersane

Chalk and more deadlifts will help

GapMinder

No chalk allowed at my gym :eek:

More deadlifts then

Alf Veedersane

GapMinder wrote: »

No chalk allowed at my gym :eek:

More deadlifts then

Not even liquid chalk?

It's literally just a bit on your hands that dries in. Zero mess.

Until you haven't closed it properly and there's a pool of it in your bag

GapMinder

Liquid chalk is new to me. Must try that, thanks!

Alf Veedersane

GapMinder wrote: »

Liquid chalk is new to me. Must try that, thanks!

You'll get it on supplement sites but worth checking out outdoor sites that do climbing gear

Alf Veedersane

Alf Veedersane wrote: »

You'll get it on supplement sites but worth checking out outdoor sites that do climbing gear

Couple of options:

Great Outdoors:

https://www.greatoutdoors.ie/shop/equipment-accessories/climbing/edelweiss-liquid-chalk-250ml

Bodyfirst (cos bricks and mortar as well and they have the MyProtein liquid chalk which i found better than Bulk Powders):

https://bodyfirst.ie/product/myprotein-liquid-chalk-250ml/

GapMinder

Thanks Alf, I'm going to try one of those and report back!

GapMinder

Bench Press
6 X 20KG
6 X 30KG

5 X 6 X 40KG

CG Bench Press
5 x 6 X 35KG

Cable Woodchoppers
4 x 12 x 15kg

Cable Bar Bicep curls
4 X 12 X 20KG

Cable Bar Push downs
4 x 12 x 30kg

GapMinder

C25K

Run 4
5 min walk

6 x Run 1.5min
Walk 2min

5 min walk

GapMinder

15 Min Bike

Squats
5 x 20kg
5 x 30kg
5 x 5 x 47.5kg

Split Squats
5 x 5 x 35kg

Leg Press
4 x 12 x 90kg

Calf Raises
4 x 12 x 50kg

Leg Extensions
4 x 12 x 40kg

KB Swing
4 x 12 x 14kg

GapMinder

C25K

5min walk

6 x
run 1.5min
walk 2min


5min walk
3.14km

GapMinder

10 min bike

Deadlifts
5 x 60kg
5 x 5 x 87.5kg (hands in bits , forgot my brand new liquid chalk , will have it next time )

Barbell Rows
5 x 5 x 37.5kg

OH DB Press
4 x 12 x 10kg

Cable Bar push downs
4 x 12 x 35kg

Cable Rope face pulls
4 x 12 x 35kg

KB Swing
4 x 12 x 16kg

GapMinder

15min
bike

Bench (tried out the chalk for this - didn't think it would be so good - looking forward to the deadlifts next week thanks Alf)
5 x 20 kg
5 x 30kg

5 x 5 x 42.5kg

CG Bench Press
5 x 5 x 32.5kg

Leg Press
4 x 12 x 100kg

Calf Raises
4 x 12 x 50kg

Lat Pulldown Complex (felt this)
3 x 10 x 50kg

Cable bar pushdowns
4 x 12 x 40kg

Cable Bar Bicep Curls
4 x 12 x 25kg

Alf Veedersane

Should stop the bar moving about in your hands so deadlifts don't hurt as much

GapMinder

C25K
Run 6

5min walk

6 x
Run 1.5min
Walk 2min

5 min walk

3.4k

GapMinder

Bike 5 mins

Squat
4 x20kg
4 x 30 kg
2 x 40kg

5 x 4 x 52.5kg

Split squat
5 x 4 x 37.5kg

Leg press
4 x 12 x 100kg

Calf raises
4 x 12 x 50kg

leg extension
4 x 12 x 40kg

GapMinder

Bike 10 Mins

Deadlift - tried to chalk it was good for grip and reducing sweaty hands but still sore after these!

4 x 60kg
2 x 80kg
5 x 4 x 95kg

Barbell Row
5 x 4 x 40kg

Leg Extensions
4 x 12 x 40kg

Skull Crushers
4 x 12 x 7.5kg

Flys
4 x 12 x 7.5kg

GapMinder

Bike 15min

Bench Press
8 x 20kg
4 x 30kg
2 x 40kg
5 x 4 x 45kg

CG Bench Press
5 X 4 X 37.5KG

Leg Press
4 x 12 x 100kg

Calf Raises
4 x 12 x 50kg

KB Goblet Squats
4 x 12 x 14kg

GapMinder

Off work for the week - I am so poor at keeping to a routine once I'm out of my regular week. Walked a good bit this week as I was away but diet was pretty poor. Back today
Bike 10

Squat
8 x 20
2 x 40
2 x 50
5 x 2 x 57.5


Split Squat
5 x 2 x 40

Leg Press
4 x 12 x 100

Calf Raise
4 x 12 x 50

Leg Extensions
4 x 12 x 35

GapMinder

bike 15mins

deadlift
6 x 60kg
2 x 90kg
5 x 2 x 105kg

barbell row
5 x 2 x 42.5kg

bar cable press down
4 x 12 x 40kg

rope pull down
4 x 12 x 30kg

face pull
4 x 12 x 30kg

bridges and sit ups
4 x 10

GapMinder

Bike 20 mins

Step ups
4 x 20

Bench
8 x 20kg
4 x 40kg
5 x 2 x 50kg

CG Bench
5 x 2 x 40kg

Lat pull downs
4 x 12 x 55kg

Rope Press Down
4 x 12 x 30kg

Rope Face Pull
4 x 12 x 30kg

GapMinder

Walk
30mins
2.55k

GapMinder

Bike 10min

Bench
8 x 20
8 x 30
5 x 35
3 x 40
1 x 45
1 x 50
1 x 55
1 x 50
3 x 45
8 x 40
12 x 35
12 x 30

Military Press
4 x 6 x 20kg

Lat Pull Down
4 x 12 x 55kg

Cable Bar Push Down
4 x 12 x 40kg

Rope Face Pull
4 x 12 x 30kg

Step Ups
4 x 20

1min on the balance board

GapMinder

Bike 5 min

Squat
8 x 20
8 x 32.5
5 x 40
3 x 45
1 x 55
1 x 57.5
1 x 60
1 x 62.5
1 x 65
1 x 67.5
1 x 70
1 x 72.5
1 x 75
4 x 60
6 x 55
8 x 50
10 x 40

Leg press
4 x 12 x 100

calf raises
4 x 12 x 50

GapMinder

Deadlift
4 x 70
1 x 80
1 x 90
1 x 100
1 x 105
1 x 110
1 x 115
1 x 117.5
2 x 100
4 x 90
6 x 80
8 x 70


Barbell Row
5 x 4 x 40

Lat pull down
4 x 12 x 60

kb swings
4 x 12 x 18kg

body weight squats on balance board
4 x 10

GapMinder

Tests
Bench 55kg +3kg
Squat 72.5kg +12.5kg
Deadlift 117.5kg +7.5kg

Bike 20mins

Squat
4 x20
4x 40
5 x8 x 52.5kg

Split squat
5 x4 x 40kg

Leg press
4 x 12 x 100kg

Calf raises
4 x 12 x60kg

Leg extensions
4 x 12 x 35kg

kB swings
4 x 12 x 16kg

Box step ups
3 x 20

GapMinder

Bike 20

Box step ups
2 x 20

Bench Press
8 x 20 kg
5 x 8 x 40kg

CG
5 X 8 X 30KG

OH Press
5 x 8 x 10kg

Lat pull down
4 x 12 x 55kg

Russian twists
3 x 20 x 5kg

Bridges
3 x 10

GapMinder

C25K
Run 6

5 Min Walk

6 x
run 1.5min
walk 2 min

5 min walk
3.28km

GapMinder

Walk 4.19km 43min

bassy

whats your weight now?

GapMinder

123/124kg

GapMinder

Bike 20 min

Deadlift
6 x 60kg
5 x 8 x 82.5kg

Barbell Row
5 x 8 x 40kg

Rope Press Downs
4 x 12 x 30kg

Face Pulls
4 x 12 x 30kg

Cable Bar Press Down
4 x 12 x 40kg

Leg extensions
4 x 12 x 35kg

GapMinder

Bike 20mins

Squat
6 x 25kg
4 x 50kg
5 x 6 x 55kg

Front Squat
5 x 6 x 20kg - crossed arms for 4 of these

Leg Press
4 x 12 x 110kg

Calf Raises
4 x 12 x 60kg

italodisco

Best advice I can give, if you want to get strong is to do your cardio at the end not at the start. You won't operate at full strength if you start depleting your glycogen stores before you lift.

GapMinder

Thanks , i actually did the bike last tonight. I go to a small gym so what I do first really depends on weather stations are free or not. I always log them down in the same order for ease of remembering more than anything

italodisco

GapMinder wrote: »

Thanks , i actually did the bike last tonight. I go to a small gym so what I do first really depends on weather stations are free or not. I always log them down in the same order for ease of remembering more than anything

Fair play for the dedication, it's so hard to stay motivated but the most important thing to remember is that the real results won't become very noticeable until the 6 month mark onwards, in terms of strength gains motor units are surprisingly easy to build as long as the principles of progressive overload are adhered to.
I'm not going to go into them as I'd be here a while but it's something worth looking into.

I'm currently 8 weeks into a recomp, I'll start a log of my own this weekend and include a full diet, stats, training split and the likes and some progress pics.

Keep going no matter what!!

GapMinder

walk 52min
4.98k

GapMinder

Walk 43 min
4.12km

GapMinder

Walk
44 min
4.21km

GapMinder

Walk
1.15
7km

GapMinder

Walk
55min
5.37km

GapMinder

Bike 22
Stairs 8

Leg Press
4 x 12 x 100
Calf Raises
4 X 12 X 60

Bench Press
5 x 8 x 40
4 x 6 x 40

CG Bench Press
4 x 6 x 30

KB Swings
4 x 12 x 16kg

GapMinder

Walk
72 min
6.85km

GapMinder

Bike 20
Cross 5
Stairs 5

Squat
5 x 8 x 40kg

Pull Down
4 x 12 x 60kg

KB Swings
4 x 12 x 16kg

4 x
20 russian twists 6kg
10 bridges