Boards Summer Challenge 2020?

GY_1980 wrote: »

Just a suggestion - you could drop your reps to 6-8 per set in the DL and SLDL. I’ve seen quite a few people doing these exercises with good form but who lose form once they hit the 8-12 range.

Brilliant, great idea! Never thought of that. Thanks for that suggestion.

So took my weight this morning 83.5 a steady drop again.
Keeping the exercise consistent and using heart rate for recoveries and measuring watts for interval intensity.
Doing circuits 3 days a week with 10 min skipping to warm up that's my new intro this week to it. 10 mins cool down on bike. Circuits are tough but take little more than 18 mins to complete.
Biggest difference I've made is to be consistently drinking 2700-3000 ml water a day for the last 7 days. I notice a huge difference in how I feel and crave snacks less.

Keep it up folks.

Well, that good weather was great for exercise but awful for booze and BBQ food!

Upshot is I've gone from 97.5KG last week to a peak of 100.5 KG and back to 99.5KG this morning. Since last Wednesday, I managed 2 runs & two long cycles.

So what happened. Unfortunately had a spill on bike on Sunday, giving my knee a hard knock off tarmac along with some minor road rash. Knee swollen until yesterday.

So no gym sessions at all. And then ate all around me & too many beers all week with good weather which lead to 100.5 KG on Monday morning.

A right shock to see that weight but a hard lesson learned. So no booze since and stuck to to 2000cals, weighting everything. Knee is still a bit stiff today but I reckon I'm good to go tomorrow.

Target next week to be back in the 97KG range.:mad:

bladespin wrote: »

Haven't posted in a while, lost the father in law a few weeks back and it's been pretty chaotic at home, managed a few training sessions each week but they're scattered, pushing hard to stay on plan lately, 3 sessions last week (should have been 4), nutrition on point since last Monday too, 12'8 17% this morning so still a lot to do but hopefully now with work back to a more normal footing (full crew back working etc) I can get back to my normal routine (struggling without it tbh).

Goof job hitting 3 sessions with all you have goibg on.
I only managed 1 session last week. Aiming for 5 this time

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.

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.

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

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.

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?

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.

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.

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.

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.

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.