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Boards Summer Challenge 2020?

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  • #122
    bladespin
    Registered Users Posts: 7,331 ✭✭✭bladespin


    Still at 12’3, didn’t have the pavlova last night :(
    But did log 6 work outs this week, the mirror is my friend again, target is close now.


  • #123
    Granny Smyth
    Closed Accounts Posts: 59 ✭✭Granny Smyth


    Ive been making some changes this week. Cutting carbs a bit and increasing water. First workout tomorrow so will have consistent workouts to add to dietary changes. Ill post progress in a week. :)


  • #124
    Kamu
    Registered Users Posts: 497 ✭✭Kamu


    I meant to post earlier but only found the time now.

    Gymwise, the workouts are going well, my strength isn't where it was but i'm on my 'third' round of this program and I have increased the weight on the main lift each 'round' so far, so I am happy how that is going.

    It's still a loose 60min slot at the gym, which means I've no time for cardio at the gym; I could do cardio at a different time of the day, but once I leave the gym and get back home I loose the motivation and it is hard to justify the time spent to go back out to run or cycle.

    I have been doing cardio on the off-days though (one run and one swim a week). I'm maintaining my running fitness that I built up over the lockdown, but any progress has stagnated, which is to be expected since I've only been running once a week.

    The plan is, once my gym allows 75 or 90 min slots, that I'll incorporate 20-30 mins of running after the workout and swim or cycle on the off days.

    If that happens before September, I'll let you all know.

    Diet wise; This week was about going back to basics, I've started to count calories again using MyFitnessPal, as I find that a motivation and a help.

    From tomorrow I'll be weighing myself everyday so I can establish my weekly average. Some may consider that overkill, but I've done that successfully in the past and I find it a better indicator of my actual weight compared to weekly weigh-ins, as day-to-day weight fluctuations are inevitable.

    As previously mentioned, I'll be eating around 1800-2250 calories a day, depending on activity level/hunger levels.

    I'll update the thread next Sunday with the Diet stuff, and if I have the time during the week, I'll update the thread with the weightlifting stuff.

    My starting weight going into next week is 190 pounds.

    Don't worry everyone, we've got this!


  • #125
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    I hope everyone is still fighting the good fight, like me it is hard to keep going with various setbacks.

    Lets try get back on track this week and see where it takes us next week. I am going to do three strength sessions and two swims.


  • #126
    Kamu
    Registered Users Posts: 497 ✭✭Kamu


    Enjoy those sessions Holdfast.

    Over there past week: gymwise there is not much to add, I've consistently been going 4 days per week since July 3rd. I have been adding kilos to each main left each new session. Which I'm happy about. I probably started back at a weight a little to comfortable, but wanted to nail down the movements again. I do two days on, one day off, two days on, two days off. Rinse and repeat.

    Nutrition, oh nutrition... Weekdays I'm doing well, hitting my calorie targets and by the Friday im down a pound or so, but over the weekend I go YOLO.

    Monday morning I weighed in at 191.8, a couple of pounds over my last weekly average, but today I weighed in at 186.2, a 5.6 pound difference in 24 hours and the lowest I've weighed since before lockdown.

    It's common enough for me to have a difference of a pound or two between weigh-ins. Such a big difference is due to the couple of takeaways I had over the weekend!


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  • #127
    Patsy167
    Registered Users Posts: 1,788 ✭✭✭Patsy167


    Kamu wrote: »
    Enjoy those sessions Holdfast.

    Over there past week: gymwise there is not much to add, I've consistently been going 4 days per week since July 3rd. I have been adding kilos to each main left each new session. Which I'm happy about. I probably started back at a weight a little to comfortable, but wanted to nail down the movements again. I do two days on, one day off, two days on, two days off. Rinse and repeat.

    Nutrition, oh nutrition... Weekdays I'm doing well, hitting my calorie targets and by the Friday im down a pound or so, but over the weekend I go YOLO.

    Monday morning I weighed in at 191.8, a couple of pounds over my last weekly average, but today I weighed in at 186.2, a 5.6 pound difference in 24 hours and the lowest I've weighed since before lockdown.

    It's common enough for me to have a difference of a pound or two between weigh-ins. Such a big difference is due to the couple of takeaways I had over the weekend!

    You are not alone on this one. I fondly call it the 5:2 diet.


  • #128
    Kamu
    Registered Users Posts: 497 ✭✭Kamu


    Patsy167 wrote: »
    You are not alone on this one. I fondly call it the 5:2 diet.

    I call it the 5:5 diet with the amount I eat on the weekend. :P


  • #129
    bladespin
    Registered Users Posts: 7,331 ✭✭✭bladespin


    12'2 6 training days this week, a lot of driving up and down Navan to Cork so tired, having to force it a bit.


  • #130
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    A good week of training last week. I got three open water swims varying for 1km to 1.8km. I got two strength sessions in and a HIIT/Cardio session in as well.

    Eating wise, I way over did as there were family around for the week. SO temptation was not very far away. Focus this week will be structure eating to start dropping a pound weight.

    To do that, i will need to be more regimented about logging what I eat. Not eating in the car of after seven. I also need to get back up on the scales to see where I am at.

    Hope ye have a good one


  • #131
    jimbobaloobob
    Registered Users Posts: 5,153 ✭✭✭jimbobaloobob


    81kgs. Training consistently and drinking 2-3l daily
    End of august aim to be under 80. More importantly aim to see a 10% increase in my 20min threshold power.


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  • #132
    rofno1
    Registered Users Posts: 151 ✭✭rofno1


    Was all going so well until last week. Down to 97 kg and on hols last 2 weeks. Managed to cycle or run everyday on hols minimising damage. Then took the hound for a walk last Thursday night and mis-stepped on a kerb, rolling my ankle. Thought it was just a sprain and iced and rested.

    Hasn’t got better so off to A&E this morning where a fracture was diagnosed. Bugger. So booted up for next 6 weeks and no weights or cardio. Limited to upper body only.

    So any suggestions welcome...


  • #133
    Mars Bar
    Registered Users Posts: 31,815 ✭✭✭✭Mars Bar


    rofno1 wrote: »
    Was all going so well until last week. Down to 97 kg and on hols last 2 weeks. Managed to cycle or run everyday on hols minimising damage. Then took the hound for a walk last Thursday night and mis-stepped on a kerb, rolling my ankle. Thought it was just a sprain and iced and rested.

    Hasn’t got better so off to A&E this morning where a fracture was diagnosed. Bugger. So booted up for next 6 weeks and no weights or cardio. Limited to upper body only.

    So any suggestions welcome...

    Don't view it as a limitation but an opportunity to really build upper body strength!

    But you probably know yourself, your diet is going to be the number one focus and factor of how you progress from here.


  • #134
    rofno1
    Registered Users Posts: 151 ✭✭rofno1


    Mars Bar wrote: »
    Don't view it as a limitation but an opportunity to really build upper body strength!

    But you probably know yourself, your diet is going to be the number one focus and factor of how you progress from here.

    Thanks for that. Yeah I was just going to rewrite session for upper body only. You are right it’s a golden opportunity to build upper body strength.

    Now there is no cardio or even 10k, I have to reduce calories significantly. Off to TDEE calculators I go.


  • #135
    jimbobaloobob
    Registered Users Posts: 5,153 ✭✭✭jimbobaloobob


    rofno1 wrote: »
    Thanks for that. Yeah I was just going to rewrite session for upper body only. You are right it’s a golden opportunity to build upper body strength.

    Now there is no cardio or even 10k, I have to reduce calories significantly. Off to TDEE calculators I go.

    Is it home training your at? Those hand bikes I think hand cranks is the name of them offer a good workout for cardio if youve one at your local gym


  • #136
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    rofno1 wrote: »
    Thanks for that. Yeah I was just going to rewrite session for upper body only. You are right it’s a golden opportunity to build upper body strength.

    Now there is no cardio or even 10k, I have to reduce calories significantly. Off to TDEE calculators I go.

    Make sure to include prehab type stuff for your shoulders just because you'll be doing a lot of pressing and make sure you do at least as much pulling as pushing


  • #137
    Kamu
    Registered Users Posts: 497 ✭✭Kamu


    I'm sorry to hear of your troubles Rofno1, you'll come back better and stronger!

    I'll starts, as I have the last few messages with a gym update.
    It's going great! I've been hitting my four weight lifting sessions each week for nearly 6 weeks now, I've had at least 1 one hour run a week thrown is as well.

    I've now incorporated a 5th weight lifting day to the week; so my routine now looks like:

    - Upper Strength
    - Lower Strength
    - Day off/Cardio
    - Upper Hyp
    - Lower Hyp
    - Shoulders & Arms (In the Upper days, there is only one shoulder/bicep/tricep exercise, so I felt the volume wasn't there)
    - Day off/Cardio
    - Day off/Cardio

    So I'll go on a run or cycle on at least one of the Cardio days.

    My slot in the gym is 75 minutes, mostly that is ok, but there have been days were I've have to cut rest times short, run through the exercises more explosively or superset exercises together. Even an extra 15 minutes would make a difference for me.

    Nutrition wise:
    I'm firmly in the 187-188 range and haven't been in the 190's for a week, so that is a loss of around 4-5 pounds.
    Not as quick as I was hoping for, but realistically I was not concentrating on my nutrition as a part of me was hoping that the training would compensate.

    You can't out-train a bad diet people!

    I've now started to organise my meals/what I am going to eat the night before and logging that in MyFitnessPal.

    So far it's good. I'm logging 1800-2000 and been adhering to a loose Intermittent Fasting regime and I'm not hungry!

    I'll post again in a week or so.

    We've go this!


  • #138
    rofno1
    Registered Users Posts: 151 ✭✭rofno1


    HI all,

    So had 2 week checkup on ankle & all is healing nicely. So got green light for upper body exercises.

    With lack of movement,I've put on about a kilo and a bit so back to 98.8 kg

    Now for some help. I was think the following workout 3 time per week:

    Chest press
    inverted Row

    Overhead press
    Chest flyes

    Lateral raise
    Tricep extension

    Russian twists
    Bicep curl

    Finished of with pullup/chinup progressions

    All will be seated version and 8-12 reps over 3-4 set.

    Is there anything I'm missing?

    Good news is boot comes off in 4 weeks & I can then get back to low impact cardio like walking, cycling & swimming. Any running & high impact has to wait another 4 weeks.


  • #139
    bladespin
    Registered Users Posts: 7,331 ✭✭✭bladespin


    Checking back in, just back from holidays so 12'8 this morning, I did manage to fit 4 workouts in last week though (none the week before), not too surprised or worried about the gain, did a lot of eating out and drinking over the break, hopefully back down soon.


  • #140
    rofno1
    Registered Users Posts: 151 ✭✭rofno1


    Another update or lack of update..

    Ankle progressing nicely, only another 2 week in boot before I can return to low impact exercise. Smashing out the upper body and have even had to buy 15-20Kg dumbbells, which is quite the result for me!:eek:

    Lack of cardio means I've put on about a kilo but I'll take that!

    Anybody think we need to change title to Autumn/Winter Challenge?


  • #141
    Kamu
    Registered Users Posts: 497 ✭✭Kamu


    rofno1 wrote: »
    Another update or lack of update..

    Ankle progressing nicely, only another 2 week in boot before I can return to low impact exercise. Smashing out the upper body and have even had to buy 15-20Kg dumbbells, which is quite the result for me!:eek:

    Lack of cardio means I've put on about a kilo but I'll take that!

    Anybody think we need to change title to Autumn/Winter Challenge?

    That's great going, well done. I'll have an update on Sunday.
    Maybe a separate thread for Boards winter Challenge?


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  • #142
    rofno1
    Registered Users Posts: 151 ✭✭rofno1


    Sooo, long time since update,

    Hope you are all well. Got all clear last week to get back walking & cycling. So cycled last Saturday for firt time since august. Twas great! Ankle will take another while to get back to 100% so not running for another month or so.

    This week has been a bit of disaster, hectic work and meeting meant crap food. So back over 99kg this morning & no workouts.

    No matter, back on the horse today. aiming to be back clos to 98KG next week.

    Admin, can we change thread title?


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