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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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    I had a decent weekend by my old standards. I read through some old journals on here last week and was shocked at my tales of non-stop cheats for whole weekends (Friday evening to Sunday). We went out for "date night" on Friday - I ate three courses plus bread and wine, so that was my official cheat meal for the week. On Saturday I went to two birthday parties, so ate at those. I am happy with the choices I made (full disclosure: choices included a small brownie and a mini cupcake as well as healthy savoury food). Sunday was perfectly clean. I also went to rugby on Saturday morning.

    --

    On to week 7 of this cut. I fully expect this to go on until the new year. My goal is 210lbs by Christmas and a 36" waist measurement by whenever.

    MONDAY 21ST OCTOBER 5.30pm @ home

    A1 KB clean and press 4 x 6/side x 20kg
    A2 KB goblet squat with pulse 4 x 8 x 16kg
    A3 Elbow touches 4 x 8/side

    B1 Barbell bridge 8 x 70kg; 3 x 8 x 75kg
    B2 Jungle Gym rows 4 x 10
    B3 Yoga plex 3 x 5/side

    C1 Valslide offset KB reverse lunge 3 x 10 x 16kg
    C2 Valslide rollouts 3 x 10

    Good session. Every circuit had an extra set on today and I felt it! I still increased weight on a few things.
     
    #21 gazareth, Oct 21, 2013
    Last edited: Oct 21, 2013
  2. gazareth

    gazareth Senior Member

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    WEDNESDAY 23RD OCTOBER 12.15pm @ home

    A1 Floor press - 1 x 8 x 60kg, 3 x 8 x 65kg*
    A2 Split-stance 2-point KB row - 4 x 10/side x 20kg
    A3 Static spidermans - 4 x 4/side
    * Decided not to do cluster sets this week as getting the bar into position is such a ball-ache
    90 secs rest between circuits

    B1 Barbell inverted rows (supinated grip) - 3 x 8
    B2 1-leg push-ups - 3 x 4/side
    B3 KB goblet walking lunges - 3 x 8/side x 16kg
    90 secs rest between circuits

    C1 Turkish get-ups - 1 x 3 x 16kg/side, 2 x 2 x 16kg/side
    C2 Reverse crunches - 3 x 10
    60 secs rest between circuits
     
  3. gazareth

    gazareth Senior Member

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    BWT today: 223lbs

    THURSDAY 24TH OCTOBER 11:30pm @ home

    A1 Front squat clusters - 3 x (4x2) x 85kg
    A2 Jungle Gym rows - 3 x 10
    A3 Bench t-spine mobs - 3 x 10
    90 secs rest between circuits

    B1 1-leg landmine RDLs - 2 x 10/side x 15kg*; 1 x 10/side x 10kg*
    B2 Landmines - 3 x 10/side x 10kg
    B3 Band pallof press - 3 x 8/side with 2 minis
    90 secs rest between circuits
    *Doesn't include bar weight

    C1 KB Turkish get-ups - 3 x 2/side x 16kg
    C2 Half-kneeling 1-arm KB overhead press - 3 x 8/side x 16kg
    60 secs rest between circuits

    Enjoyed this session. Increased weight on the front squats, reduced it on the landmine stuff as my form last week was awful - this felt much better. I did 3x3 on the TGUs last week but 3x2 this week. I felt a bit shaky on the first couple of reps so decided to cut the reps and focus on technique.

    --

    Next week is the last week of this training cycle. I've written my own training template to use for the next few months. I've already written the first 4 weeks out, and will then rotate exercises and tweak sets/reps for the next 4, and so on.

    The overall template is:
    Monday - heavy press + upper body accessory + core
    Wednesday - heavy squat/pull + lower body accessory + core
    Thursday - DE-type stuff* + more upper & lower accessory + more core
    *broad jumps, box jumps, speed pulls, might do some light cleans at some point

    First 4 weeks has me doing military press and GCB squats. Will most likely rotate to floor press and deadlifts after that.
     
  4. gazareth

    gazareth Senior Member

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    Had a good weekend. Friday was clean. Saturday I went a little outside the parameters of what I am supposed to do in terms of non-clean foods, but it was within acceptable parameters (just about). Sunday I ate OK - probably around maintenance calories with most of them from carbs.

    Two more sessions this week and then I will have lifted 12 times in 4 weeks for the first time since 2011. A small thing, but I will be happy to have achieved that!

    --

    MONDAY 28th OCTOBER 5:45pm @ home

    A1 1-arm KB clean & press - 4 x 6/side x 20kg
    A2 Goblet squat - 4 x 8 x 16kg
    A3 Elbow touches - 4 x 8/side

    B1 Barbell bridge - 4 x 8 x 80kg
    B2 Jungle Gym row - 4 x 10
    B3 Yoga plex - 4 x 5/side

    C1 Valslide KB offset reverse lunge - 3 x 10/side x 16kg
    C2 Valslide rollout - 3 x 10

    We had a big storm here last night. I was wondering if I was going to be able to train outside but it had died down completely by this evening and it was quite refreshing to be out in the cold air.
     
  5. gazareth

    gazareth Senior Member

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    Had a good but very physical rugby session last night. I'm sore all over today, particularly in my shoulder girdle and neck. Oof. We finished with some fitness work, including one of the most brutal sprint drills I've ever done.

    We were put into 3 notional teams and took turns to do the drill - one from each team at a time. The 3 guys start in a supine (lying on your back) position and have to sprint to a large tire, flip the tire 3 times, then sprint to the far end of the rugby field. That's about 100m total of sprinting - the position of the tire depended on what order you went within your team. So the first guy had a short sprint, flips then a longer sprint, and so on.

    We did 4 repeats each and I was nearly sick. Still, I actually "won" the first shuttle in my trio. Despite being by far the heaviest and fattest, I find that most other "fit" guys don't have the explosive power required to get up off the ground quickly and efficiently :lol: I can get around 10 yards head start just from a good get-up. And once I get up to top speed, I am pretty fast. Excited to see what my speed will be like when I've dropped more weight.

    Diet is still going well. I'm very much in the grind. Taking it one day at a time, enjoying the lifestyle change.

    I lift tonight. I'm going to do some GCB squat singles - from next week I am going to start a modified 5x5 program for this lift and I need an approx 1RM to calculate loading for the 4-week cycle - plus my regular upper body day. :bb:
     
  6. gazareth

    gazareth Senior Member

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    WEDNESDAY 30th OCTOBER 4:45pm @ home

    Next week I'm starting this modified 5x5 squat program, so I wanted to get a feel for what 1RM I should use. I started tonight with a few squats.

    A GCB squats - 5 x 55kg, 3 x 95kg, 1 x 115kg (GCB is 15kg)
    I'm going to use 130kg as my 1RM in the program

    B1 Floor press - 2 x 6 x 70kg, 2 x 6 x 75kg
    B2 Split-stance 2-point KB row - 4 x 10/side x 20kg
    B3 Static spiderman - 4 x 4/side

    C1 Barbell inverted row (supinated grip) - 3 x 8
    C2 1-leg push-ups - 3 x 4/side
    C3 KB goblet walking lunges - 3 x 8/side x 20kg

    D Reverse crunches 3 x 10
     
  7. gazareth

    gazareth Senior Member

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    BWT today: 223lbs

    THURSDAY 31st OCTOBER 12:15pm @ home

    A1 Front squat clusters - 3 x (3x2) x 90kg
    A2 Jungle gym row - 3 x 10
    A3 T-spine mobs - 3 x 10
    90 secs rest between circuits

    B1 1-leg landmine RDLs - 3 x 8/side x 15kg*
    B2 Landmines - 3 x 8/side x 10kg*
    B3 Band pallof press - 3 x 8/side with 2 mini bands
    *Landmine weight does not include bar
    90 secs rest between circuits

    C1 KB Turkish get-up - 3 x 2/side x 16kg
    C2 Half-kneeling KB overhead press - 3 x 8/side x 16kg
    90 secs rest between circuits

    Felt pretty tired today. Glad to be at the end of this training cycle now, and to have completed 12 sessions in 4 weeks for the first time in 2 years. Bit gutted not to have lost any weight in the last week.
     
  8. gazareth

    gazareth Senior Member

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    BWT 222lbs this morning. Progress! This weekend will be much stricter than last and I will see 221 or lower by next. 8 weeks to lose 12lbs for intermediate goal. Good rugby session last night - more contact work :cry: Need a rest!

    For those interested, here's my training plan for next 4 weeks:

    Monday - upper

    A1 Military press - 5 reps
    A2 KB goblet squat - 8 reps
    A3 Yoga plex (hip mobs) - 5/side
    3 circuits weeks 1-2, 4 circuits weeks 3-4

    B1 Jungle Gym row - 12 reps
    B2 Push-ups with feet elevated - 10 reps
    B3 Band Pallof press - 8/side
    3 circuits weeks 1-2, 4 circuits weeks 3-4

    C1 Turkish Get-Up - 3/side weeks 1 & 2, 5/side weeks 3 & 4
    C2 Band face-pulls - 15 reps
    3 circuits


    Wednesday - lower

    A1 GCB squat - per modified 5x5 plan
    A2 T-spine mobs - 10 reps between sets of squats

    B1 Barbell reverse lunge (front squat grip) - 8/side
    B2 Prone plate switches - 5/side
    3 circuits

    C1 Barbell glute bridges - 8 reps
    C2 Reverse crunches - 10 reps
    3 circuits weeks 1-2, 4 circuits weeks 3-4

    D KB swings
    Week 1 - 5 x 15 @ 45 secs rest
    Week 2 - 5 x 15 @ 30 secs rest
    Week 3 - 5 x 20 @ 30 secs rest
    Week 4 - 6 x 20 @ 30 secs rest


    Thursday - speed work/RE upper/minimal equipment day

    A Broad jumps - 3
    6 sets weeks 1-2, 8 sets weeks 3-4

    B1 Push-ups - as many reps as possible
    B2 Band pull-throughs - 10 reps
    3 circuits

    C1 Jungle Gym row - 10 reps
    C2 Jungle Gym split squat (bodyweight) - 10/side
    3 circuits weeks 1-2, 4 circuits weeks 3-4

    D1 JG fall-outs - 8 reps
    D2 Quad. extension-rotation - 8/side
    3 circuits
     
    #28 gazareth, Nov 1, 2013
    Last edited: Nov 1, 2013
  9. Kid Crisco

    Kid Crisco Member

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    Looks like a pretty decent program.

    What weight will you be using on the KB Swings?
     
  10. gazareth

    gazareth Senior Member

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    20kg most likely.
     
  11. gazareth

    gazareth Senior Member

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    I had a good weekend.

    Friday night we made pesto chicken "pizza" from the Precision Nutrition book - a very tasty and healthy way to carb up for rugby :eat:

    Saturday ("relaxed" day)'s food was:
    Breakfast: 3 eggs scrambled on two pieces of toasted home-made soda bread
    Pre-rugby: Banana
    Post-rugby: Rice, white bread, chili
    Dinner: Chinese takeaway (crispy duck pancakes, sweet & sour pork balls, chicken chow mein) & 2 cupcakes (made by my wife that day).
    I regretted the Chinese pretty quickly - it wasn't that good and certainly wasn't worth the calories. Friday's evening meal was better!

    After a carb-heavy day on Saturday, and with the prospect of low activity levels on Sunday, I toned things down on Sunday:
    Brunch: small rump steak & 2 fried eggs
    Afternoon snack: protein bar & banana
    Dinner: chicken satay & fiery noodle salad from Jamie Oliver's 30 minute meal book

    In rugby news, we won 22-8 on Saturday. That's 6/7 wins for us in the league and we're 2nd in the table on points difference. Also first time I've played 80 mins since March (have been subbed or sin-binned every match since).

    MONDAY 4th NOVEMBER 1pm @ home

    A1 Military press - 5 x 50kg, 2 x 5 x 52.5kg
    A2 KB goblet squat - 3 x 8 x 16kg
    A3 Yoga plex - 3 x 5/side
    2 mins rest between circuits

    B1 Jungle Gym row - 3 x 12
    B2 Push-ups, feet elevated - 3 x 10
    B3 Band Pallof press - 3 x 8/side with purple band
    90 secs rest between circuits

    C1 Half-kneeling 1-arm band pull-down - 3 x 8/side
    C2 Band face-pulls - 3 x 15
    Less than 1 minute rest between circuits, purple band used for both exercises

    Was meant to do Turkish Get-ups as C1, but the lawn was soaking and the decking too slippery. I'm going to have a rubber-covered lifting platform put in under the decking (under a hatch) soon.

    Now enjoying some brisket done in the slow cooker and finished with my "smoking gun", along with sprouts and onions :)
     
  12. gazareth

    gazareth Senior Member

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    Here's what passes for a progress photo nowadays. I had been feeling pretty trim so it's always good to get a reality check :)
     

    Attached Files:

  13. gazareth

    gazareth Senior Member

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    No rugby training tonight so I moved my lower body session earlier in the week to give me an extra day of recovery before matchday.

    TUESDAY 5th NOVEMBER 12:30pm @ home

    A1 GCB squats (no belt) - 4 x 5 x 90kg
    A2 T-spine mobs - 4 x 8
    ~3 mins between sets. Pretty easy.

    B1 Barbell reverse lunge, front squat grip - 3 x 8/side x 40kg
    B2 Prone plate switches - 3 x 5 plates/side
    90 secs rest between circuits

    C1 Barbell glute bridges - 8 x 70kg, 2 x 8 x 75kg
    C2 Reverse crunches - 3 x 10

    D KB swings - 5 x 15 x 20kg @ 45 secs rest

    Video of second set of squats
     
  14. gazareth

    gazareth Senior Member

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    THURSDAY 7th NOVEMBER 1pm @ home

    A Band-resisted broad jumps - 6 x 3 with purple band

    B1 Push-ups - 3 x AMRAP - 20, 13, 10
    B2 Band pull-throughs - 3 x 10 - purple band on 1st set, purple+red on others

    C1 Jungle Gym rows - 3 x 10 - lengthened the straps from previous sessions to make them harder
    C2 JG split squats - 3 x 10/side - holding other strap above head for balance

    D1 JG fall-outs - 3 x 8/side
    D2 Quad. extension-rotation - 3 x 8/side
     
  15. gazareth

    gazareth Senior Member

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    Weighed in at 221lbs on Saturday. I'm losing weight but it's slow - fine by me as long as it keeps coming off. For comparison, my weight and waist size (40.5") is similar to January 2010 when I was powerlifting (in fact, my current JSF avatar is from the competition I did at the end of that month). Certainly not the massive bloater I was at the start of September, but still a ways to go :)

    Put in a decent shift on the rugby pitch where we won 38-14. I had to come off after 50 mins after taking a whack to the knee - it swelled up and looked like I had a second knee cap. It's a bit sore now but doesn't seem to be anything worse than a bruise.

    Saturday was a little off the rails diet-wise; Sunday was fine though. I'll take that.

    MONDAY 11th NOVEMBER 5:30pm @ home

    A1 Military press - 3 x 5 x 55kg
    A2 KB goblet squat - 3 x 8 x 20kg
    A3 Yoga plex - 3 x 5/side
    2 mins rest between circuits

    B1 Jungle Gym rows - 3 x 12
    B2 Band-resisted push-ups with feet elevated - 3 x 10 with mini band
    B3 Band Pallof press - 3 x 8/side with purple band
    90 secs rest between circuits

    C1 Half-kneeling 1-arm band pull-down - 3 x 8/side with purple + mini band
    C2 Band face-pulls - 3 x 15 with purple band

    That first foam roll of the week after a rugby match... :eek:

    Incidentally, big shout-out to dead bugs, which have been in my warm-up for six weeks now - a great little drill for taking back ownership of your lumbar control and anterior core stability.

    I've never been strong overhead, nor have I ever consistently trained it, but this is up there with my strongest training periods. Looking forward to kicking on and hoisting bodyweight one day. Goblet squats were tough because there was a load of condensation on the KB and keeping hold of it was tricky....
     
  16. Seltzer

    Seltzer Elite Member

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    You're losing about a pound a week, right? And getting stronger. Clearly, what you're doing is working. :tucool:
     
  17. gazareth

    gazareth Senior Member

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    Yep, about a pound a week over the last 4-5 weeks. I like to think I've found a nice balanced lifestyle - I haven't done any calorie or macro counting at all, I'm finding the way I go about eating very easy to adhere to and I'm losing fat and getting stronger. Works for me :tucool:

    WEDNESDAY 13th NOVEMBER 12:05 @ home

    A GCB squats - 5 x 5 x 105kg
    4 mins rest between sets - T-spine and ankle mobility between sets

    B Deadlifts - 3 x 3 x 100kg
    Decided to do a few reps to practice the movement ahead of a DL cycle starting next month

    C1 Barbell reverse lunges, front squat grip - 3 x 8/side x 50kg
    C2 Front planks - 3 x 45 secs
    90 seconds rest between circuits

    D1 Barbell glute bridges - 3 x 8 x 80kg
    D2 Reverse crunches - 3 x 10
    60 secs rest between circuits

    There's something very eery about having two red kites circling directly above you while you're lying in your garden doing glute bridges... maybe they're more Rippetoe than Cressey.
     
  18. gazareth

    gazareth Senior Member

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    THURSDAY 14th NOVEMBER 12pm @ home

    A Band-resisted broad jumps - 6 x 3 with purple band

    B1 Push-ups - 3 x AMRAP - 21, 14, 10 (=45 vs 43 last week)
    B2 Band pull-throughs - 3 x 10 with purple + mini bands
    60 secs rest between circuits

    C1 Jungle Gym rows - 3 x 10 - tried to do these feet elevated but was quickly humbled and reverted to feet on floor
    C2 JG split squats (bodyweight) - 3 x 10/leg
    90 secs rest between circuits

    D1 JG fall-outs - 3 x 8
    D2 Quad. ext.rot. - 3 x 8/side
    60 secs rest between circuits

    Tidy.
     
  19. digitalnebula

    digitalnebula Plagiarist

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    This! :nod:
     
  20. gazareth

    gazareth Senior Member

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    219lbs today, 2lbs lost this week.
    Waist 40"

    :)
     

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