Jim's SUC 2012 - final pics up pg 4

Good going mate......its amazing how fast your fitness levels can rise after just one week hitting the cardio.....I feel like a new man., hopefully i,ll start looking like one soon!

Fitness is increasing quick Hoppy, but not quick enough 
 
Bonus CV session as not much to do today:
 
Rowing intervals 20 mins
 
Tabata
 
Burpees
Mountain climbers
VipR PC and press
Squats
 
total 20 mins inc 60s rest between rounds. Sweating like a pig. 
 
Now getting 2 hours sleep before a night shift  I'll be exhausted on my cheat day, so lots of comfort food!

Training yesterday, after my night shift :(
 
Squats 3x10 @ 100k
DLs 3x5 @ 140k (all DOH - just!)
FS 4x10 @ 60k
 
Abs
 
Stretching
 
Yesterday was also my cheat day - didn't binge too much! treats included:
 
Crunchie bar
Cookies
Beers
Large chicken Pad Thai
And a three course meal at a french bistro
 
Also did about 2 hours walking over the course of the day.
 
Morning weight was 77.0kg, so 1.7kg lost in the first week. This was taken after a night shift so I was probably quite dehydrated, be interesting to see what the weigh in is after week 2.
 
This weekend I am doing 2 birthday dinners - so need to be extra focussed on diet and training during the week.

CV yesterday:
 
treadmill 5k 20:50 (?PB)
Incline walking 10 mins
 
At home for the day so possible double session, am session:
 
Bench 10, 8, 6, 5 @ 80k
Chins 50 reps
MP 5x5 @ 50k
Inverted rows
Dips 3x10
 
20 mins HIIT cycling
 
Abs
 
Stretching
 
I don't look too different but definitely fitter. Treadmill 5k felt pretty brutal, set it at 14.4km/h and only determination got me through! I'll be interested to see how i get on this weekend with the trail 5k. 

Bonus pm CV:
 
20 mins HIIT rowing
 
Tabata:
 
Burpees
Split squat
VipR clean and press
Squats
 
Gassed!

Parkrun 5k 21:19
 
Treadmill 10k 49:10
 
Stretching
 
I really don't understand how i'm going slower on my 5k runs! I suspect its a combination of being low on carbs + lack of long distance endurance work. Also had to look after mum in the middle of the night when she had a hypo. 
 
Really impressed with myself this evening - went to a cousin's party and i resisted lots of yummy (but greasy!) indian food including samosas and pakoras. They then ordered Dominos pizza too - I left as the delivery arrived! Also no alcohol consumed. Normally i would have just caved in and binged on it all - I'm just alot more focussed and determined now and it kinda makes me proud of myself 
 
Cheat day tomorrow. Plan is get up early and train legs. Then i'm off to a hotel in the evening for an indulgent meal - I'll also be proposing to my girlfriend, wish me luck! 

well done on turning down the treats,and good luck with the propasol will it be on 1 knee in the restaurant?

Thanks! I think i'll do it in the room before dinner, the restaurant is a bit too public for me!
 
Training today:
 
Squats 3x10 @ 100k, 6
DLs 3x3 @ 155k
Front squat 4x10 @ 60k
Split squat 3x10
 
Tabata:
 
Burpees
Split squat
vipR clean and press
Squats
 
Abs
 
Stretching
 
Cheat day!!! Hopefully a nice drive down to Brighton from my mum's - will stop off at the petrol station for a crunchie, twix, kit kat and dairy milk. The evening will likely e a rich 4 course meal with plenty of wine, can't wait :)
 
This mornings weight: 76.3kg

Diet slip up yesterday - there were cakes and sweets galore as it was someone's birthday so I had a binge . I guess my body is craving carbs, total carbs are under 100g per day at present. 
 
Also have a meeting on Thursday evening which usually involves pizza. This is gonna be hard to resist but i CANNOT have 2 diet slip ups this week! 
 
Also (!) my fiance's dad made us a cake - it looks amazing, only had a small slice but i'll probably give the rest to work. 
 
Training this morning, alarm was set at 5:30am but got up at 6:45am instead:
 
Bench 10, 6, 5 @ 80k 
Chins 50 reps
MP 5x5 @ 50k
Inverted rows 3x10
Dips 3x10
 
20 mins HIIT rowing
 
Abs
 
Now off to work an afternoon shift which doesn't involve a far commute, so maybe able to do a pm tabata session. 

lol - you always seem to think you're in bad nick - looking good from those start pics!! Will be nice to see you cut up a bit, good luck bud

Training yesterday:
 
Parkrun 5k: 20:44
Treadmill 10k 49:30
 
Today:
 
Squats 20, 3x15, 12 @ 80k
DLs 3x3 @ 157.5k
FS 4x10 @ 60k
BSS 3x10
 
20 mins HIIT cycling
 
Abs
 
End of week 4 weight: 76.4kg 
 
No weight loss this week - I had 2 days of full blown cheating with chocolates and cake so that might explain it! A bit disappointed but running times coming back up so overall happy. 
 
No cheat day this week. I have 2 dinners out next week (which i can't really refuse!) and the week after i'm on holiday in Jersey where i'll just eat what a want and enjoy myself. After the holiday it'll be clean eating up until half marathon. 
 
Decided i'm gonna do a 3 day carb up pre-half marathon, mainly oatcakes and supermalt (and lots of chocolate )

Keep at it mate........................commiserations congrats on the engagement!

Haha thanks!
 
5 mile run to gym
 
Bench 8, 5, 4, 3
Chins 50 reps
MP 5x5
TRX rows 3x10
Dips 3x8
CG press up supersetted with face pulls
 
RC work
 
3 mile run back home
 
Exhausting day!
 
Had a lovely Bailey's hot chocolate in the evening and made meatza for dinner with vegcakes! Protein overload :)
 
Dinner out tomorrow evening and Friday, then going to Jersey next week for some well earned relaxation and re-feeding :)

Squat 20, 3x15 @ 80k
DLs 3x5 @ 140k
FS 4x10 @ 60k
BSS 3x10
 
20 mins HIIT cycling
 
Abs + stretching
 
Morning weigh in: 75.2kg 
 
Happy with this weeks weigh in. I did a pseudo-fast yesterday so that weight is me completely dry, so probably not entirely accurate as my previous weights have not been after fasting. I say pseudo-fast because i did have 125g blueberries and 2 protein shakes! 
 
I had 2 cheat days this week. Firstly out to dinner on thursday - had a very creamy thai green curry and then couldn't stop eating dessert! Secondly my scheduled cheat which was a lovely curry. Don't do curry to often because it leaves my gut in ruins! Was fairly sensible and had:
 
1 mango lassi (sweet yoghurt drink)
a few poppadoms
1 Cobra
Tandoori mixed grill (sheek kebab, prawns, lamb and chicken tikka)
1 Paratha
Raita
Saag paneer
 
...which is fairly restrained for me! Felt stuffed but not overly. All the carbs produced my third fastest time ever on 5k parkrun - can't wait to carb up pre-half marathon. 
 
On a down note my left Achilles is in bits! I'm actually walking with a limp  No running at all for me next week, otherwise i'll have to drop the race - this will obviously affect calorie expenditure next week. 
 
Also I'm in Jersey next week on Holiday. Plan is lots of food and rest! A sort of mini time-out from the SUC. 

Fair keep at it when you get back from jersey enjoy the r&r

Just got back from Jersey. Had a fantastic time, managed to properly relax (my idea of relaxation usually involves some form of exercise!) physically and mentally. 
 
Off the diet for 4 days and did a fair bit of damage. Weighed 81.2kg this morning - 6kg gained!  I am hoping half of this is water retention and I aim to shed 3 kg in the next 72 hours for a weigh in on Monday. 
 
Highlights of the trip:
 
Jersey shortbread made from Jersey butter
Fry ups every morning (living the dream!) with pastries
Afternoon tea (luscious hot chocolate, gorgeous scones with strawberry jam and jersey clotted cream, pastries and cakes)
Michelin starred dining (standard 5 course meal)
5 AA rosette dining (again 5 course meal)
20 oz ribeye steak + sticky toffee pudding :)
Lovely bacon rolls
 
...followed by a lovely Mexican in Bluewater..and haagen dazs cafe for dessert. 
 
No more holidays until end of SUC, so plan is to keep things relatively clean. Cheat meals once per week only. 

Squats 20 @ 80k, 3x15
DLs 3x5 @ 140k
FS 4x6 @ 70k
BSS 3x10
 
20 mins cycling
 
Abs + stretching
 
Not weighing in until tomorrow, on a fast day today. Been watching cookery programmes which isn't helping! 
 
My Achilles is really bad atm - a combination of ramping up mileage too quickly and fast runs on the treadmill (never running on the treadmill again!). Icing + massage three time per day is helping. Half marathon is 7 days away :(

Week 6 weigh in: 76.6kg. 
 
So 1.4kg 'fat' damage sustained from holiday. Should be back on track in 3 weeks i reckon!
 
This week won't involve much weight loss as i'll be carb-loading pre-half marathon, and then indulging afterwards :)

Alright mate - how's it going? Seems as though you've been enjoying the food!  The mexican at bluewater - was it wahaca?
 
How long's left of the SUC now?

Captain T


Alright mate - how's it going? Seems as though you've been enjoying the food!  The mexican at bluewater - was it wahaca?

How long's left of the SUC now?

 
Hi Cap'n! Yes, it was Wahaca. Love it! Very carby but a great alternative to the other restaurants in Bluewater. 
 
6 weeks left in the SUC, but more importantly I have no further holidays so can limit my cheats to once per week. The downside is that I won't be doing much running (this is my main source of cardio) so it will mean: 1. super strict diet/more IF days 2. SSCV (boring!).