Yes I am training, no I don't have time to tell the entire internet about it.
Lower Back feels like shit the last few days, will probably ditch the squats for some single leg stuff tonight to give it a break..
Will try and give an update on my training this evening, if i can drag myself away from Portugal V Spain
Adios,
P.s. Ollie is gay, LOL
Tuesday, June 29, 2010
Thursday, June 24, 2010
Life Getting in the way..
I've been busy...
I have been training, but my diet has been average at best. When I could be good, i was flawless, but living out of a hotel in the UK for a few days, made shit of my diet.
I have been training, got 3 sessions in since my last blog post, not great, but better than nothing.
Dont have time to blog up all my training sessions, but here is the latest
Squats 90kg 5* 10
Plank -> side plank (15, 15, 15, 30) *3
Weighted dips +7.5kg 5* 8
Inveted Rows (fully parrallel) 3* 15
Push press 55kg 4*10
good mornings 40kg 3*10
10 minute 30\30 intervals
Hopefully i can start hitting my sessions with good regularity again over the next month or two
I have been training, but my diet has been average at best. When I could be good, i was flawless, but living out of a hotel in the UK for a few days, made shit of my diet.
I have been training, got 3 sessions in since my last blog post, not great, but better than nothing.
Dont have time to blog up all my training sessions, but here is the latest
Squats 90kg 5* 10
Plank -> side plank (15, 15, 15, 30) *3
Weighted dips +7.5kg 5* 8
Inveted Rows (fully parrallel) 3* 15
Push press 55kg 4*10
good mornings 40kg 3*10
10 minute 30\30 intervals
Hopefully i can start hitting my sessions with good regularity again over the next month or two
Sunday, June 13, 2010
Weak as a Kitten!!
Todays training lowlights
Informedperformance.com iprogram 9 Strength 2
Deadlift 115KG 5*5
Goodmornings 40KG 4*8
Plate Shifting 3 sets
Pull ups 5,5,5,3,2
Military Press 40KG 5*5
Plate Rotation 10KG 3* 10
Skull Crushers 15KG 4*8
Numbers down on every lift. Not great shock as I've not trained strenght with any great gusto in about 4 or 5 weeks.
Have some work to do to get my numbers back to where they should be.
However, It felt good to be following a structured strength training programe again!
Probably be my last training session till the middle of next week :-(
Informedperformance.com iprogram 9 Strength 2
Deadlift 115KG 5*5
Goodmornings 40KG 4*8
Plate Shifting 3 sets
Pull ups 5,5,5,3,2
Military Press 40KG 5*5
Plate Rotation 10KG 3* 10
Skull Crushers 15KG 4*8
Numbers down on every lift. Not great shock as I've not trained strenght with any great gusto in about 4 or 5 weeks.
Have some work to do to get my numbers back to where they should be.
However, It felt good to be following a structured strength training programe again!
Probably be my last training session till the middle of next week :-(
Saturday, June 12, 2010
Starting to get my mojo back
I'd like to apologise to my loyal reader for a lack of posts. Been quite busy the last few days.
Quick update on my training today. Today i did one of Informedperformance.com's conditioning, its from iprograme 9.
Went a little something like this.
Bike Intervals
30 seconds Level 10 - attempt to keep over 100rpm
30 Seconds Level 0 - easy spin
10 minutes
15 minutes strength block
Circuits of
Walking Lunges 10 (5 per side) 12kg dumbells
Push ups * 10
Bent over Row * 10 12 kgDumbells
9 rounds
5 minute rest
10 Minute 12 kg Kettle Bell swing
20 seconds on
40 seconds off
10 rounds
5 minute rest
15 minute strength block
Body Squats * 10
Floor Press * 10 28 KG dumbells (14 KG per hand )
Inverted Rows * 10
11 Rounds
No rest
400 Meter Run @ 15 kmph
Some stretching
Felt awesome doing this today, quiet gym and good music kept us going.
really starting to get my fitness back now time to hit a strength session tomorrow and to see how much of a weakling i've become in the last few weeks
Food today has been a chicken on granary sandwich, not sure what else i'll be eating today.
Quick update on my training today. Today i did one of Informedperformance.com's conditioning, its from iprograme 9.
Went a little something like this.
Bike Intervals
30 seconds Level 10 - attempt to keep over 100rpm
30 Seconds Level 0 - easy spin
10 minutes
15 minutes strength block
Circuits of
Walking Lunges 10 (5 per side) 12kg dumbells
Push ups * 10
Bent over Row * 10 12 kgDumbells
9 rounds
5 minute rest
10 Minute 12 kg Kettle Bell swing
20 seconds on
40 seconds off
10 rounds
5 minute rest
15 minute strength block
Body Squats * 10
Floor Press * 10 28 KG dumbells (14 KG per hand )
Inverted Rows * 10
11 Rounds
No rest
400 Meter Run @ 15 kmph
Some stretching
Felt awesome doing this today, quiet gym and good music kept us going.
really starting to get my fitness back now time to hit a strength session tomorrow and to see how much of a weakling i've become in the last few weeks
Food today has been a chicken on granary sandwich, not sure what else i'll be eating today.
Wednesday, June 9, 2010
I Hate Cardio
I really do, its a sack of shit.
With that said, I will have to do some tonight, my muscles are sore and i can feel the DOMS kicking in.
I ended up doing some front squats last night and am really feeling it this morning. The Plan for today is to do the following
Warm up 15 minute steady state run
Sprint Intervals. 400M on 200M off 4 rounds
Short Met Con - Something like
10 kettel bell swings
10 body squats
10 Pressups
As many rounds as possible in 10 minutes
5 -10 minute easy row
The steady state jog should loosen me out just enough to hit the high value exercises. Sprinting & a met con. Then an easy row to cool down.
The 400 Meter sprint intervals are a fucking nightmare, but the masochist inside me is enjoying them.
My carb intake will be low today. Will probably take in a piece of fruit before this session.
Will maybe have about 30 g's after.
Lastly, This morning I found it next to impossible to get out of bed. When I did I was boderline mentally retarded for the early part of the morning. This would indicate that I have hit the early stages of ketosis. The exhaust fumes I am breathing out this morning would seem to support this. I'm quite shocked this has kicked in so quickly, especially as i have been carbing up before and after training. It could be that I am tired and just naturally have bad breath. Time will tell.
Will do an official start of diet weigh in next week and start to tighten up the diet with exact totals when i return from london next wednesday.
keep on keepin on
With that said, I will have to do some tonight, my muscles are sore and i can feel the DOMS kicking in.
I ended up doing some front squats last night and am really feeling it this morning. The Plan for today is to do the following
Warm up 15 minute steady state run
Sprint Intervals. 400M on 200M off 4 rounds
Short Met Con - Something like
10 kettel bell swings
10 body squats
10 Pressups
As many rounds as possible in 10 minutes
5 -10 minute easy row
The steady state jog should loosen me out just enough to hit the high value exercises. Sprinting & a met con. Then an easy row to cool down.
The 400 Meter sprint intervals are a fucking nightmare, but the masochist inside me is enjoying them.
My carb intake will be low today. Will probably take in a piece of fruit before this session.
Will maybe have about 30 g's after.
Lastly, This morning I found it next to impossible to get out of bed. When I did I was boderline mentally retarded for the early part of the morning. This would indicate that I have hit the early stages of ketosis. The exhaust fumes I am breathing out this morning would seem to support this. I'm quite shocked this has kicked in so quickly, especially as i have been carbing up before and after training. It could be that I am tired and just naturally have bad breath. Time will tell.
Will do an official start of diet weigh in next week and start to tighten up the diet with exact totals when i return from london next wednesday.
keep on keepin on
Tuesday, June 8, 2010
Workout Planning
Yesterday was a dreary & wet bank holiday in Dublin. That means that “International Bench press, Curl & Shrug day” aka Monday, will be taking place tonight instead.
In my gym, this will likely mean that slightly portly, yet stupidly strong eastern European dudes will be using the smith machine to shrug every single plate in the gym for a good hour. I won’t lie, this major feat awesome never fails to impress me, but it can make getting a good workout in quite difficult.
Going back to the topic of perfection I touched on yesterday. Ideally I would be doing a very heavy day today, I have a strength program that I am itching to try. Rather than try it and get a shit workout in. I need to make sure I can get the best workout I can in tonight.
The program below is both practical and I can do at a suitable intensity in what will likely be a very crowded gym tonight.
My plan for tonight goes something like this:
Deadlift \ Single leg Deadlift or Bulgarian Split Squat
Medball Twist
Neutral Grip Pull up
Weighted Dips
Inverted Row
Some Ab work – this will likely be a rollout and maybe some planks & side planks
This is the main structure of the workout for this evening. I will work the big moves into the 5*5 rep range and go heavy as I can. I may also pair up the dips and Inverted Rows.
The Inverted Rows & NG pull up will be done for reps.
Finishing the workout:
Cardio pisses me off, It is boring. I try to add some Met cons to finish my workouts when I’m not feeling lazy.
The finisher I am aiming to try tonight is
3 rounds for time of
10 Kettle Bell Swings @ 16kg
10 Power clean to press @ 30 kg
400 metre run
Diet is starting to fall into place – I should hit my protein totals today ( I will probably rant about protein at some point.)
A brief outline of diet is:
7AM Porridge & protein shake
7 AM Pint of Psyllium Husk
Any Minute now: Massive black coffee
1PM: Chicken Salad
5 PM: Chicken sandwich on Granary Bread
After Gym: Shake & a piece of fruit
1 hour after above: Likely some left over madras from yesterday with a shitload of carbs
This is starting all starting to fall into place; I haven’t started counting calories yet. It’s likely I’m taking in too little, but I don’t really care just yet.
I’m in London for work, 2 days next week so I would like to make this week, the best week it can be.
Peace out
In my gym, this will likely mean that slightly portly, yet stupidly strong eastern European dudes will be using the smith machine to shrug every single plate in the gym for a good hour. I won’t lie, this major feat awesome never fails to impress me, but it can make getting a good workout in quite difficult.
Going back to the topic of perfection I touched on yesterday. Ideally I would be doing a very heavy day today, I have a strength program that I am itching to try. Rather than try it and get a shit workout in. I need to make sure I can get the best workout I can in tonight.
The program below is both practical and I can do at a suitable intensity in what will likely be a very crowded gym tonight.
My plan for tonight goes something like this:
Deadlift \ Single leg Deadlift or Bulgarian Split Squat
Medball Twist
Neutral Grip Pull up
Weighted Dips
Inverted Row
Some Ab work – this will likely be a rollout and maybe some planks & side planks
This is the main structure of the workout for this evening. I will work the big moves into the 5*5 rep range and go heavy as I can. I may also pair up the dips and Inverted Rows.
The Inverted Rows & NG pull up will be done for reps.
Finishing the workout:
Cardio pisses me off, It is boring. I try to add some Met cons to finish my workouts when I’m not feeling lazy.
The finisher I am aiming to try tonight is
3 rounds for time of
10 Kettle Bell Swings @ 16kg
10 Power clean to press @ 30 kg
400 metre run
Diet is starting to fall into place – I should hit my protein totals today ( I will probably rant about protein at some point.)
A brief outline of diet is:
7AM Porridge & protein shake
7 AM Pint of Psyllium Husk
Any Minute now: Massive black coffee
1PM: Chicken Salad
5 PM: Chicken sandwich on Granary Bread
After Gym: Shake & a piece of fruit
1 hour after above: Likely some left over madras from yesterday with a shitload of carbs
This is starting all starting to fall into place; I haven’t started counting calories yet. It’s likely I’m taking in too little, but I don’t really care just yet.
I’m in London for work, 2 days next week so I would like to make this week, the best week it can be.
Peace out
Monday, June 7, 2010
Introduction
I feel slightly hypocritical writing a health and fitness blog as I polish off a chocolate muffin, smothered in Ben and Jerry's baked Alaska! I have decided to attempt to diet down sub 10% body fat and am indulging this morning before I start this afternoon. The awesome Leigh Peele, in one of her recent podcast advised against waiting for the perfect diet. She advised to get into a deficit ASAP and fine tune as you go! Lets hope she's right, as I'm feeling slightly guilty now!!
Why am i wasting time writing a blog that no one will read?
This is a good question and one I don't know the answer too!
I Think its because I get questions from friends, family etc on my diet, training & how I keep my diet interesting while on a diet. The plan is to share all this info here. Besides that, Ollie keeps spamming my training journal on McT's site, making it unreadable, More about Ollie later!
About me, I'm coming off an injury and would estimate that I'm about 14% body fat. This is quite high for me. I am however, unconcerned about this increase in fatness. In May 2009 I was pushing 14stone and was almost a 40" waist. At age 27 I had all the markers of poor health. Fast forward 12 months and I was 68kg's at about 10% body fat.
How did I do it?
The term lifestyle change is thrown about too often. It conjures up images of celery sticks and water for most people. This has not been my experience. I love what I eat and eat what I love. I will try and share recipes as this goes on.
I think it would be good to give a shout out to where I have taken my inspiration from and to who has helped & inspired me over the course of the last year or so.
First Up, Neil McT.
At this point in time if Neil told me to jump off a mountain, I probably would.
Neils Diet Plan is where my journey started. I still live by it principles.
Ollie- the spamming maniac mentioned above. If ever i need inspiration I read Ollie's
Blog or training journal. I will ask him to update with his latest pics. Ollie has lost more than 8 stone in 30 weeks, he has gone from a self confessed hog, to a lean mean spamming machine.
Stratty - Stratty is a legend, always on hand to offer advice on training and diet to everyone. Check out his new venture here. My blog intends to be far more self centered than his
The Fitcast - I love the fitcast. It is awesome, download it, listen to it. Enjoy the Knowledge bombs
Dom - Dom's blog usually has some good nuggets of info on it. Take a look here
So now to the purpose of my blog.
What have stuffed in between my chins today??
Well the day started off terrible, the chocolate muffin and Ben and jerry's no doubt played havoc with my blood insulin levels.
since then, I have had the following
1* banana
1* Chocolate shake - one of the best tasting out there, in my opinion
As you can see the day started off a mess!
however, I am in the process of fixing it.
Chicken fajita & spinach salad.
Peppers, Onions, Chicken, chili, garlic - covered in Smoked Paprika & Ground Cumin.
This is served up on a bed of spinach covered in Olive oil & home made salsa.
Chicken Madras - Peppers, onions, chick peas, coriander, chillies, garlic, canned tomatoes, pataks madras paste (not ideal but the carb content isn't too high and is quicker and easier)
Eggs and bacon.
Training
I'm not training today, i am sore and have an evening of foam rolling ahead of me. Not something i really enjoy, it hurts like hell and i look a bit of a fool dry humping a piece of foam, but needs must!
I'd like to thank my girlfriend for reading this, its likely she'll be the only reader.
Why am i wasting time writing a blog that no one will read?
This is a good question and one I don't know the answer too!
I Think its because I get questions from friends, family etc on my diet, training & how I keep my diet interesting while on a diet. The plan is to share all this info here. Besides that, Ollie keeps spamming my training journal on McT's site, making it unreadable, More about Ollie later!
About me, I'm coming off an injury and would estimate that I'm about 14% body fat. This is quite high for me. I am however, unconcerned about this increase in fatness. In May 2009 I was pushing 14stone and was almost a 40" waist. At age 27 I had all the markers of poor health. Fast forward 12 months and I was 68kg's at about 10% body fat.
How did I do it?
The term lifestyle change is thrown about too often. It conjures up images of celery sticks and water for most people. This has not been my experience. I love what I eat and eat what I love. I will try and share recipes as this goes on.
I think it would be good to give a shout out to where I have taken my inspiration from and to who has helped & inspired me over the course of the last year or so.
First Up, Neil McT.
At this point in time if Neil told me to jump off a mountain, I probably would.
Neils Diet Plan is where my journey started. I still live by it principles.
Ollie- the spamming maniac mentioned above. If ever i need inspiration I read Ollie's
Blog or training journal. I will ask him to update with his latest pics. Ollie has lost more than 8 stone in 30 weeks, he has gone from a self confessed hog, to a lean mean spamming machine.
Stratty - Stratty is a legend, always on hand to offer advice on training and diet to everyone. Check out his new venture here. My blog intends to be far more self centered than his
The Fitcast - I love the fitcast. It is awesome, download it, listen to it. Enjoy the Knowledge bombs
Dom - Dom's blog usually has some good nuggets of info on it. Take a look here
So now to the purpose of my blog.
What have stuffed in between my chins today??
Well the day started off terrible, the chocolate muffin and Ben and jerry's no doubt played havoc with my blood insulin levels.
since then, I have had the following
1* banana
1* Chocolate shake - one of the best tasting out there, in my opinion
As you can see the day started off a mess!
however, I am in the process of fixing it.
Chicken fajita & spinach salad.
Peppers, Onions, Chicken, chili, garlic - covered in Smoked Paprika & Ground Cumin.
This is served up on a bed of spinach covered in Olive oil & home made salsa.
Chicken Madras - Peppers, onions, chick peas, coriander, chillies, garlic, canned tomatoes, pataks madras paste (not ideal but the carb content isn't too high and is quicker and easier)
Eggs and bacon.
Training
I'm not training today, i am sore and have an evening of foam rolling ahead of me. Not something i really enjoy, it hurts like hell and i look a bit of a fool dry humping a piece of foam, but needs must!
I'd like to thank my girlfriend for reading this, its likely she'll be the only reader.
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