Jim's SUC 2012 - final pics up pg 4

Well, 
 
Things were going pretty good in 2011. Got down to a lean 77.5kg and I was setting PBs over 5k and 10k distance. Then I injured my right bicep in Autumn and started a really busy job. And then came the dietary onslaught of Xmas, culminating in me gaining approximately 4kg of fat over a very short period.
 
This really disheartened me - I was training for the Brighton half marathon and it was all going so well. Its on February 19th - so just over 5 weeks away.
 
Although I'm now mainly a long distance runner I still do some weights - my routine is a twice per week upper/lower split. Its all old school free weight compounds. No fancy machines. Just a barbell and a squat rack. CV is a combination of running/cycling/intervals/complexes/KBs - lots of variety. 
 
My weakness is diet. I love eating out and have a weak spot for fine dining. This has to stop. Now. 
 
I'm using the SUC mainly for motivation. Aims are to drop body fat and improve conditioning. Being a long distance runner there will be no dramatic physique changes. 
 
Starting stats:
 
Height: 5ft 11
Weight: 78.7kg
Bodyfat: 18% guess
 
Chest: 42"
Arms: 15"
Waist: 34"
Quads: 23.5"
 
Pics to follow sunday.
 
I will weigh myself weekly:
 
Week 1: 78.7
Week 2: 77.0
Week 3: 76.3
Week 4: 76.4
Week 5: 75.2
Week 6: 76.6
Week 7: 78.5
Week 8: 75.8 < Start of bulk + injury
Week 9: 77.4
Week 10: 79.6
Week 11: 78.8
End:

Good luck

 

 

 

 

 

 
...pics uploaded. I will weigh myself in the morning!

Look in good condition already mate, should look great in 12 weeks, best of luck!

Cheers Hoppy! My aims are not primarily physique related but I would like to drop bodyfat and keep what little muscle i have. 

Looking good already mate. Good luck.

Still looking pretty good Jim - good luck in achieving your goals!

Good to see you in again Jim, interesting change of direction, you're looking in good nick though.

Good luck Jim! 

Good luck Jimbo, what sort of times you clocking for 5 & 10km mate?

good luck man ,

W1LL


Good luck Jimbo, what sort of times you clocking for 5 & 10km mate?

 
20:03 and 41:42 respectively - I'll be aiming to destroy them this year if i can get back into running properly!

Going well so far! Slight naughtiness today, had about 10 dairy box chocolates and 2 biscuits, diet otherwise clean. Really could do without the unnecessary 500 kcals!
 
Cardio: run 26:57 (just over 5km)
 
Well off usual pace, but didn't feel too gassed doing the run. My CV fitness has to increase rapidly over the next 4-5 weeks if i'm to do any good in the half marathon. 

Gym session this morning:
 
Bench 10, 7, 6, 5 @ 80k
Chins 12, 10, 8
MP 8, 6, 5, 5 @ 50k
Inverted row 3x10
Dips / CG chin superset 3x8
 
HIIT rowing 20 mins 4800m
 
Right bicep gave me jip on CG chins - not worth taking the risk in view of recent injury so ditching these!
 
Diet good so far, just off into town to meet up with the missus, will probably go for a coffee somewhere - just a flat white, no cake 

Succumbed to a Peanut butter + nutella hot chocolate and then a beer today, so some extra evening CV done:
 
Tabata:
KB clean and press (20kg KB)
KB swing
Mountain climbers
Squats
 
Total 16 mins. Sweating by the end but think its because the missus turned the heating too high 

I,m not popping in your journal anymore if you,re gonna keep mentioning all the treats your giving yourself , keep up the good work!

Hoppy1975


I,m not popping in your journal anymore if you,re gonna keep mentioning all the treats your giving yourself , keep up the good work!

 
I've decided this is going to be a journal of treats 
 
Treats count today: 5 sweets and one biscuit. Not too bad!
 
CV: run just over 5km 25:17 <<< pace alot better!

Good luck with this good arms and thick lower lats, time to cut the sweets out lol i perfer to keep it clean and have a nice treat meal at the end of the week.

titch84


Good luck with this good arms and thick lower lats, time to cut the sweets out lol i perfer to keep it clean and have a nice treat meal at the end of the week.

 
Already planned my cheat! I've got 50% off vouchers for Cafe Rouge (5 of them!!!) so gonna have a big three course meal with plenty of chocolate throughout the day. But you're right, i've got to stop these daily treats - problem is people are always bringing in sweets and biscuit to work. Need more discipline. 

5k run 21:00
 
Cycling intervals 20:00 appx 10.4km
 
Stretching
 
Followed by a nice 300g rump steak with refried beans 
 
Run wasn't as fast as i expected but fitness is coming back slowly - will hopefully go sub 21:00 next week. Weighed myself this morning but will weigh in again tomorrow morning for consistent Sunday weigh-ins pre-cheat meals.