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Boards Summer Challenge 2020?

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Comments

  • #102
    rofno1
    Registered Users Posts: 151 ✭✭rofno1


    Thursday update:
    So doing well with food now but knee still not right so just cycled this week again. Attempted a run this morning but only managed 1/4 mile and stopped, knowing it still was not right. Going to try going back to the weights this evening but will be careful on legs, particular squats later in week.

    Good news is 1kg down so back to 98.5KG. Nice and steady weightloss through watching food.


  • #103
    jimbobaloobob
    Registered Users, Registered Users 2 Posts: 5,153 ✭✭✭jimbobaloobob


    Had a disjointed week last week in terms of hit and miss exercise. Only managed one training session. Kept the water intake up though at 3litres a day. Food 3meals and 2 snacks.
    Scales going the right way at 82.4 now.

    Bedtime is something I need to curb next it’s been running away on me so I know I’m not getting the appropriate sleep.


  • #104
    rofno1
    Registered Users Posts: 151 ✭✭rofno1


    So time for progress update.

    First of all, I bought a new scales few week ago which is what shocked me at over 100kg & have been using that since 3rd June. I think my old scale, which are probably 15 years old and Lidl's finest have been very kind to me over last few years!

    Last two and half weeks have been my best in a long time I haven't missed a training session (3x weights, followed by 5 k run or 20K cycle and either a weekend long cycle or longer 7-8 km run. Along with 10,000 step every day without fail. Knee still hasn't quite recovered but I've come to accept that my age @ 46, recovery time is much slower.

    Stuck to 2000 avg cals & dropped booze except for maybe one or two on a Friday or Saturday night.

    This morning I hit 98kgs exactly, a loss of 2.8kg over last 3 weeks. Needless to say I'm delighted and well on way to 85KG by end of Sept/ early October.

    Next target is 95 kg by end of July.

    One thing I need to look at is I do not eat enough protein and have a carb heavy diet. Need to address this but at moment, weights on bar are still increasing so its not bothering me too much at moment.

    Sticking with the Push/legs/pull regime I posted with pull up progressions. in back of my mind I want o be able to do 5+ pullups when I get to 85kg.

    So bought resistance bands to help build up on these. But currently need 3 of them to do 5.....

    As usual any advice appreciated.


  • #105
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    rofno1 wrote: »
    I want o be able to do 5+ pullups when I get to 85kg.

    So bought resistance bands to help build up on these. But currently need 3 of them to do 5.....

    As usual any advice appreciated.

    Check this out


  • #106
    bladespin
    Registered Users, Registered Users 2 Posts: 7,368 ✭✭✭bladespin


    Back again, absolutely firing the training in now, 6 workouts this and last week (Weights one day, abs/cardio/stretching the second) 12st 5lbs this morning, abs starting to show :)
    Untitled Image

    MasteryDarts Ireland - Master your game!



  • #107
    rofno1
    Registered Users Posts: 151 ✭✭rofno1


    Alf Veedersane wrote: »
    Check this out

    Thats brilliant! Thanks!


  • #108
    jimbobaloobob
    Registered Users, Registered Users 2 Posts: 5,153 ✭✭✭jimbobaloobob


    Chipping away steady. Weight down to 82.2kg
    Feeling much more mobile.

    Keeping snacks to minimum in evenings and increased water to 3litre a day. Skin much better too and no toe cramps which I used to always get. Yoga teacher said year ago that would go if I drank enough.
    Aim for July is to be sub 80kg at end of it and avg 46 hours sleep a week.


  • #109
    Granny Smyth
    Closed Accounts Posts: 59 ✭✭Granny Smyth


    Can I set a challenge? Only 7-10 lbs but they are stubborn. Might try upping my water intake and Im sure gyms reopening will help. Ill aim for 10 in 6 weeks.


  • #110
    jimbobaloobob
    Registered Users, Registered Users 2 Posts: 5,153 ✭✭✭jimbobaloobob


    Granny Smyth wrote: »
    Can I set a challenge? Only 7-10 lbs but they are stubborn. Might try upping my water intake and Im sure gyms reopening will help. Ill aim for 10 in 6 weeks.

    Best of luck with it. Have you a routine for the gym that you want to share with us?


  • #111
    Granny Smyth
    Closed Accounts Posts: 59 ✭✭Granny Smyth


    jimbobaloobob wrote: »
    Best of luck with it. Have you a routine for the gym that you want to share with us?

    Thanks. I tend to do classes but they are still online and not the same really. Walking is my main exercise at the moment but might get back cycling too.
    Some dietary changes are needed too I know as I was fairly strict as in 3 meals and 2/3 snacks but that is a bit all over the place at the moment.


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  • #112
    jimbobaloobob
    Registered Users, Registered Users 2 Posts: 5,153 ✭✭✭jimbobaloobob


    Granny Smyth wrote: »
    Thanks. I tend to do classes but they are still online and not the same really. Walking is my main exercise at the moment but might get back cycling too.
    Some dietary changes are needed too I know as I was fairly strict as in 3 meals and 2/3 snacks but that is a bit all over the place at the moment.

    Very good. Sounds like your exercise needs a stoke, maybe ask a gym instructor where you go to give you a program for 6-8 weeks. It will give you an alternative to classes as classes can be a bit slack over the summer months.


  • #113
    bladespin
    Registered Users, Registered Users 2 Posts: 7,368 ✭✭✭bladespin


    Stability seems to be my thing, 14 consecutive days work-outs now, still hovering around 12'5 might look a little closer at my intake.
    Untitled Image

    MasteryDarts Ireland - Master your game!



  • #114
    Kamu
    Registered Users, Registered Users 2 Posts: 511 ✭✭✭Kamu


    Hi everyone, I know I'm three months late, but can I jump in on this?

    I'm last 20's
    5'9
    191.6 Pounds

    Started back at the gym this week after Lockdown (I am weak, hahah)

    This is my program for the next 12 Weeks.
    https://www.muscleandstrength.com/workouts/phul-workout

    Long term I'm looking to get down to 165.
    Short term is 185 in 4-5 weeks.

    4 gym sessions a week and at least 1, if not 2 cardio sessions a week.

    Eating roughly 1850-2250 Calories a day.


  • #115
    holdfast
    Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Good to see this thread rumble along. Just back training after three weeks out with a back strain, I changed work and its another half an hour in the car. Maybe to blame for my problems with my back, I found it hard to focus on the food side of the equation, so the diet went out the window too. Anyway that will happen.

    I have done two sessions this week, one cardio and one kettlebell and bodyweight work out. Both of which kick my hard in the b...s.

    Good to be back, even it is measured and feeling very unfit.


  • #116
    leanin2019
    Registered Users Posts: 168 ✭✭leanin2019


    Weekly Average weight Past 7 days = 76.3KG
    Weekly Average weight 30Apr-6 May= 79.5KG

    Hasn't moved in the past few weeks but have dropped a few pounds since start of May and steadied the ship.

    Aiming to drop below 75kg and to review again.


  • #117
    Kamu
    Registered Users, Registered Users 2 Posts: 511 ✭✭✭Kamu


    So, just to give some details, I plan to update this thread at least once, if not twice a week until 30th of September, which I am claiming will be the official end of Summer (because July certainly has not been like summer yet).

    I've completed my first week back at the gym, the DOMs are real; my quads and glutes are blasted but it's a nostalgic feeling. Hahaha.
    The gym is going well, everyone is being courteous and it's only about 1/4 full. Bliss.

    The pool is open, so I might go for a swim today for cardio.

    My next update over the weekend will be in regards weight.

    We've got this!


  • #118
    rofno1
    Registered Users Posts: 151 ✭✭rofno1


    Kamu wrote: »
    So, just to give some details, I plan to update this thread at least once, if not twice a week until 30th of September, which I am claiming will be the official end of Summer (because July certainly has not been like summer yet).

    I've completed my first week back at the gym, the DOMs are real; my quads and glutes are blasted but it's a nostalgic feeling. Hahaha.
    The gym is going well, everyone is being courteous and it's only about 1/4 full. Bliss.

    The pool is open, so I might go for a swim today for cardio.

    My next update over the weekend will be in regards weight.

    We've got this!


    Cracking start! I’ll do my update later today. It’s great motivation to post here.


  • #119
    bladespin
    Registered Users, Registered Users 2 Posts: 7,368 ✭✭✭bladespin


    12'3 this morning after finally taking a rest night (and a large slice of pavlova! who knew???).
    Untitled Image

    MasteryDarts Ireland - Master your game!



  • #120
    rofno1
    Registered Users Posts: 151 ✭✭rofno1


    The last 5 weeks have, by far, been the most consistent training and eating in moderation that I have done in a long time.

    10000 step a day each day for last 5 weeks, only missing one day. Still haven't missed a training session but cardio after strength sessions of 5km run, or cycle have been pretty weather dependent. Still managed either a weekend long cycle or longer 7-8 km run.

    2000 avg cals & still off booze except for weekend, when I try to limit to 2 bottles.

    Except I had a bit of a wobbly last Saturday with 5 beers, crisps and a take away but hey ho, everything in moderation. Sunday morning scales registered 98.75 kg

    This morning I hit 97.2kgs exactly, a loss of 0.8kg over last 2 weeks. Saturdays wobble cost me dipping into well into the 96s. I do think I can do it by Saturday its only 200gram right?!!

    Total loss for 5 weeks is 3.6 kg. If I could get to 4kg total loss for next week I'd be delighted.

    Target is still 95 kg by end of July.

    Still not eating enough protein but next I'm looking at reducing bread in favor of salads for lunch.

    Pull up progress :So now I tag on something at the end of each strength workout. I've identified several weaknesses and a belly as being the issue! :pac:

    Day 1 is deadhang and do scapula (sp?)shrugs for 45 seconds for grip & build , er, scapula muscles? The muscle that start the pull up movement from deadhang position, whatever they are called!

    Day 2 and 3 are Hanleys negative timed set as recommended.

    Progress after 2 weeks now is I can do 4 pull ups with largest band. Amazed at that progress to be fair, considering 5 weeks ago I couldn't hold my own weight for 30 secs.

    Clothing is getting looser now & have had one or two positive noticeable weightloss comments so pretty driven to continue.


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  • #121
    Kamu
    Registered Users, Registered Users 2 Posts: 511 ✭✭✭Kamu


    I meant to post over the weekend but didn't have the time.

    In relation to the gym/keeping active, I'll go more into that over the week, however, the gym is going great.
    I've replaced two cardio sessions over the Lockdown with the weight training, which I prefer, and have been doing at least dedicated cardio session a week since July(aiming for two).

    Diet and weight wise, I knew this week gone would be a write off; with the cafes/restaurants back open, my misses and I ate out for lunch/dinner 3 times, I've gone to cafes and I had a friend's birthday party over the weekend.

    Heavy week for eating a bit of drinking, but was good to celebrate seeing people and getting out again and I knew these events were coming up in advance so I gave myself a free pass to enjoy normalcy.

    Over all over the past week, most days I ate out or ate convenient foods and I drank some alcohol twice and it was great.

    I weighed in this morning at 190 even, so a loss of 1.6 pounds, however I expect if there is any weight loss next week, it'll be less.

    We've got this :cool:


  • #122
    bladespin
    Registered Users, Registered Users 2 Posts: 7,368 ✭✭✭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.
    Untitled Image

    MasteryDarts Ireland - Master your game!



  • #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, Registered Users 2 Posts: 511 ✭✭✭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, Registered Users 2 Posts: 1,151 ✭✭✭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, Registered Users 2 Posts: 511 ✭✭✭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, Registered Users 2 Posts: 1,830 ✭✭✭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, Registered Users 2 Posts: 511 ✭✭✭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, Registered Users 2 Posts: 7,368 ✭✭✭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.
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    MasteryDarts Ireland - Master your game!



  • #130
    holdfast
    Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭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, Registered Users 2 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, Registered Users 2 Posts: 31,946 ✭✭✭✭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, Registered Users 2 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, Registered Users 2 Posts: 24,654 ✭✭✭✭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, Registered Users 2 Posts: 511 ✭✭✭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, Registered Users 2 Posts: 7,368 ✭✭✭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.
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    MasteryDarts Ireland - Master your game!



  • #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, Registered Users 2 Posts: 511 ✭✭✭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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