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gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. gazareth

    gazareth Senior Member

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    Previous journals
    2006/7: initial transformation; SGX; start of strength training interest
    2007: mostly douching around
    2008: decent cut in first few months, followed by zero training
    2009: 3-month cut including Warp Speed Fat Loss; powerlifting
    2010: powerlifting; Velocity Diet; inactivity
    2011: Tony Gentilcore/Mastover program; powerlifting
    2012: very little...

    This journal continues from October 2013.

    I start this journal in the fifth week of my efforts to make my life healthier. I didn't weigh myself on day 0, but after 3 weeks I was 231lbs and after 4 weeks I was 226lbs.

    For the past four weeks, I've been eating healthily and have been doing a moderate amount of exercise: rugby training on Tuesdays & Thursdays, matches on Saturdays, plus boot camp on Wednesdays. This week I've picked up the iron again, having invested a small sum in some equipment to use at home in the garden (outdoor training :spaz: ).

    I've realized over the past few weeks that I've missed the support structure of JSF, and the accountability of publishing your plans and progress to a group of avid (or not so avid) followers. So, here we go again...
     
    #1 gazareth, Oct 7, 2013
    Last edited: Jan 5, 2015
  2. gazareth

    gazareth Senior Member

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    MONDAY 7TH OCTOBER 2013 5pm @ home

    A1 KB clean & press 3 x 5/side x 16kg
    A2 KB goblet squat with pulse 3 x 8 x 16kg
    A3 Elbow touches
    90 secs between circuits

    B1 Barbell supine bridge 3 x 8 x 60kg
    B2 Jungle gym inverted row 3 x 10
    B3 Yoga plex 3 x 5/side
    90 secs between circuits

    C1 Offset KB valslide reverse lunge 2 x 10 x 16kg
    C2 Front plank 2 x 30 secs
    60 secs between circuits
     
    #2 gazareth, Oct 7, 2013
    Last edited: Oct 10, 2013
  3. gazareth

    gazareth Senior Member

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    Diet

    Here's my rough diet template. I haven't been counting calories or macros as I'm in the sort of situation where I know just cleaning that shit up will do a world of good for a few months.

    Breakfast: frittata. I make one of these at the weekend and it sees me through the week. It usually has sweet potato, broccoli, peppers, onions, chipotle paste, turkey sausage and 12 eggs.

    Lunch: protein shake & piece of fruit (or leftovers from previous night's dinner)

    Afternoon: protein shake & piece of fruit

    Dinner: varies, but always a lean protein source and vegetables, sometimes I have a moderate portion of clean carbs (e.g. 40g rice)


    Home gym

    I plan to do a photo tour of this as soon as I've got everything in place, but my equipment list is as follows:

    Barbell
    Giant Cambered Bar
    Basic squat stands
    8 x 20kg plates (that's about 400lbs total), 2 x 10kg, 2 x 5kg
    Kettlebells - 24kg, 20kg, 16kg, 6kg - plan to buy a 32 at some point
    Jungle Gym suspension trainer (cheaper version of the TRX)
    Valslides
    Bands
    Jump rope

    This all fits neatly into our garden shed - the squat stands are particularly cool as they disassemble nicely and take up very little space. I plan to DIY a box for box squats and step-ups, plus a weight tree (inspired by this model).
    We don't have a big garden but there's enough room for me to do most things that don't involve sprinting or carrying, and I do enough of those at rugby/boot camp.


    Training schedule
    Monday: lift
    Tuesday: rugby training
    Wednesday: lift + boot camp
    Thursday: lift + rugby training
    Friday: rest
    Saturday: rugby match
    Sunday: rest
     
  4. digitalnebula

    digitalnebula Plagiarist

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    Welcome back to the great Gaz! :)
     
  5. Whoracle

    Whoracle Well-Known Member

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    Welcome back bro glad to see some people returning lately.
     
  6. gazareth

    gazareth Senior Member

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    :wave:
     
  7. phillydude

    phillydude Don't Never Give Up.

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    Hey Gaz... didn't know you won a powerlifting championship... was that a national event or regional? What disciplines?

    p.s. welcome back.
     
  8. Seltzer

    Seltzer Elite Member

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    I follow, but don't often post. Nice to see you back. :)
     
  9. gazareth

    gazareth Senior Member

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    I placed 1st in my age group/weight class at the English nationals in 2011. There was only 3 people in the senior/105kg group and I think someone in the masters category out-lifted me. I should also point out that while the English championships is a national competition, the really good British powerlifters do the British championships instead of the English (Britain = England + Scotland + Wales + Northern Ireland). I never even got close to qualifying for the British champs. But still, I take a sneaky pride in telling people I'm an English champ :)

    Not sure what you mean by disciplines. "Powerlifting" by definition is squat, bench press and deadlift.


    :wave:

    --

    Good rugby session last night. Plenty of tackling, and some more beastly fitness work at the end.

    WEDNESDAY 9TH OCTOBER 2013 12.15pm @ home

    A1 Floor press clusters 3 x (4x2) x 60kg*
    A2 Split stance 2-point KB row 10/side x 16kg, 2 x 10/side x 20kg
    A3 Static spidermans 3 x 4/side
    * One set = 2 reps, rest for 10 seconds, 2 more reps, etc.
    90 secs rest between circuits

    B1 Barbell inverted rows, supinated grip 3 x 6*
    B2 1-leg push-ups 3 x 4/side
    B3 KB goblet walking lunges 3 x 8/side x 16kg
    * Squat stands at lowest setting, feet on floor
    90 secs rest between circuits

    C1 KB Turkish get-up 2L, 1R x 16kg (too heavy); 2 x 3/side x 6kg
    C2 Reverse crunches 3 x 10*
    * Using squat stands as counterweight
    60 secs rest between circuits

    I'm pretty weak right now. Food time.
     
    #9 gazareth, Oct 9, 2013
    Last edited: Oct 11, 2013
  10. gazareth

    gazareth Senior Member

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    Tough boot camp session last night. The usual clusterfuck of high-rep ab work ( :blank: ) and band sprints. Had to take 4 ibuprofen when I got home as both tib anterior were really sore.

    THURSDAY 10TH OCTOBER 2013 11.30am @ home

    A1 Front squat clusters 3 x (4x2) x 70kg
    A2 Jungle Gym inverted row 3 x 10
    A3 "Bench" t-spine extensions 3 x 10
    * One set = 2 reps, rest for 10 seconds, 2 more reps, etc.
    90 secs rest between circuits

    B1 1-leg landmine RDL 3 x 8/side x 20kg*
    B2 Landmines 8/side x 20kg*, 2 x 8/side x 10kg*
    B3 Band pallof press 3 x 8/side with 2 mini bands
    * Landmine weight doesn't include bar
    90 secs rest between circuits

    C1 KB Turkish get-up 3 x 3/side x 6kg
    C2 Half-kneeling KB overhead press 3 x 6/side x 16kg

    I don't remember the first time I lifted three times in a week. Probably January or February. It feels good. I'll be interested to see how this weekend's rugby match goes in terms of energy, recovery, etc. I'm excited to weigh-in on Saturday and see what progress I've made since adding in some iron work.

    In other news, I earned some brownie points by getting my barbells off the shed floor. I guess we'll find out soon how strong the walls of the shed are.

    [​IMG]
     
    #10 gazareth, Oct 10, 2013
    Last edited: Oct 10, 2013
  11. gazareth

    gazareth Senior Member

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    Another good rugby session last night. Not quite as contact-heavy as Tuesday but still some. This past week has been exhausting and I'm glad for a rest day today. My physical activity will be limited to moving around the house and doing some foam-rolling!

    Match day tomorrow! :mad:
     
  12. gazareth

    gazareth Senior Member

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    Weigh-in: 226lbs

    That's the same weight I was one week ago. A little disappointing, but last week I was 5lbs down so I may have lost a lot of water last week. I also had a bit of a carb-up yesterday ahead of rugby today so I may be holding on to a bit of water today. I won't change anything for now and will see how next week goes. I don't have a game next weekend so I will be a bit lower on the carbs this week.
     
  13. gazareth

    gazareth Senior Member

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    MONDAY 14TH OCTOBER 2013 6.15pm @ home

    A1 KB clean & press 5/side x 16kg, 2 x 5/side x 20kg
    A2 KB goblet squat with pulse 3 x 8 x 16kg
    A3 Elbow touches
    90 secs between circuits

    B1 Barbell supine bridge 3 x 8 x 70kg
    B2 Jungle gym inverted row 3 x 10
    B3 Yoga plex 3 x 5/side
    90 secs between circuits

    C1 Offset KB valslide reverse lunge 2 x 10 x 16kg
    C2 Valslide rollouts 2 x 10
    60 secs between circuits
     
    #13 gazareth, Oct 14, 2013
    Last edited: Oct 16, 2013
  14. gazareth

    gazareth Senior Member

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    I have a sore back. Took yesterday off from rugby to rest it. As there is no game this week, I have decided to take an extra bit of rest and do boot camp on Saturday instead of Wednesday for this week only. I still lifted (outside, in the dark & rain).

    WEDNESDAY 16TH OCTOBER 2013 5.45pm @ home

    A1 Floor press clusters 3 x (3x2) x 65kg*
    A2 Split stance 2-point KB row 3 x 10/side x 20kg
    A3 Static spidermans 3 x 4/side
    * One set = 2 reps, rest for 10 seconds, 2 more reps, etc.
    90 secs rest between circuits

    B1 Barbell inverted rows, supinated grip 3 x 6*
    B2 1-leg push-ups 3 x 4/side
    B3 KB goblet walking lunges 3 x 8/side x 16kg
    * Squat stands at lowest setting, feet on floor
    90 secs rest between circuits

    C1 KB Turkish get-up 2 x 2/side x 16kg; 3/side x 6kg
    C2 Reverse crunches 3 x 10*
    * Using 16kg KB as counterweight
    60 secs rest between circuits

    Floor presses are a tricky one. My squat stands don't go low enough to use them as a rack. Last week I did an explosive glute bridge to get the bar into place, but didn't like that. This week I bought some cheap car axle stands to use, but they are too low and I basically have to lower the bar onto a narrow platform over my face - not fun. I may have to work out a way of making the axle stands higher.
     
  15. gazareth

    gazareth Senior Member

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    Here's floor press set-up... [​IMG]

    ...and my sexy new plate tree:
    [​IMG]
     
  16. gazareth

    gazareth Senior Member

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    I haven't been to boot camp this week. In fact, the schedule has been messed with a little. Firstly I skipped rugby training to rest my back. I was still sore on Wednesday so I skipped boot camp as well (but got my lifting session in), with the intention of going to Saturday boot camp instead. Then rugby training for Thursday was cancelled and the decision made to train on Saturday morning instead. So basically, no boot camp for me this week. Never mind!

    I weighed in at 224lbs yesterday - 2lb loss since last weekend. I didn't weigh myself on day 0 of this cut, which is a pain cos I'd like to know how much I've lost. Must be at least 10lbs (am now in week 6).

    --

    FRIDAY 18TH OCTOBER 2013 12:15pm @ home

    Moved the usual Thursday session to Friday as we don't have a rugby match this week.

    A1 Front squat clusters* 3 x (4 x 2) x 80kg
    A2 Jungle Gym inverted rows 3 x 10
    A3 Bench t-spine extensions 3 x 10
    * One set = 2 reps, rest for 10 seconds, 2 more reps, etc.
    90 secs rest between circuits

    B1 1-leg landmine RDL 3 x 8/side x 22.5kg*
    B2 Landmines 3 x 8/side x 12.5kg*
    B3 Band pallof press 3 x 8/side with 2 mini bands
    * Landmine weight doesn't include bar
    90 secs rest between circuits

    C1 KB Turkish get-up 3 x 3/side x 16kg
    C2 Half-kneeling KB overhead press 3 x 6/side x 16kg
    60 secs rest between circuits

    Front squats were pretty comfortable - my leg strength is clearly not as bad as I thought (although still a way short of my best). Turkish get-ups are getting better too - last week I really struggled to do this with the 16kg bell and had to abandon to use the 6kg I bought for my wife. Must have increased shoulder stability already as the overhead presses felt really easy.

    FRONT SQUATS & GET-UPS VIDEO
     
  17. digitalnebula

    digitalnebula Plagiarist

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    Gaz, what does the floor press do for you?
    Load up a specific muscle group for a particular part of the motion?


    Just curious.
     
  18. gazareth

    gazareth Senior Member

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    Powerlifters do it as a bench press variation. There's less ROM so it's easier on the shoulders and the way you have to stop when your elbows touch the floor makes it good for tricep strength. It's also good because you can't rely on leg drive and overall tightness like you can with a bench press, so it's a good all-round strengthener.

    I do them because I don't have a bench :)
     
  19. carguy

    carguy Well-Known Member

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    Hi Gaz. Good to see the old SGX crew still hitting it. Looking strong. Good luck.
     
  20. gazareth

    gazareth Senior Member

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    Hi Mike. Good to see you still posting and looking awesome in your 60s. Inspiring as ever!
     

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