MattP's Journal. aka The Ramblings of an Idiot.

Thursday - cardio...
 
Treadmill
30mins, speed 6.8, 15 incline.
 
Avg HR = 139, Peaked @ 153.
 
Food
2783 cals, 211g protein, 289g carbs, 90g fat.
 
Nipped in to see Brian after training today and picked up some MetRX "Big 100 Colossal Brownies".  Thought they might come in handy at weekends when I'm out and about for hours on end with the family - in fact, I'm going to use one this weekend whilst I'm at the football with my boys - beats a pie and a pint...well...nothing beats a pie - but it's probably better for me 
 
Back and tri's tomorrow.

Friday - back & triceps
 
Lat Pull - Behind head, wide grip
 
1x10x50kg
1x10x60kg
1x5x70kg
 
Incline Row
1x10x20kg
1x10x30kg
1x10x40kg
1x10x30kg
2x10x20kg
 
Tricep Pushdown
1x12x60kg
1x10x70kg
1x8x80kg
1x5x90kg - ouch...pain, bet it was painful to watch too - reckon form would have been shocking
 
Rear Peck Deck Fly
3x10x45kg
 
Food
Nice and clean all day then, starting with tonight's evening meal (a 1,200cal+ steak and chips), some serious gorging going on this weekend.
 
Look away now if you're watching your fat intake, by the time I hit the sack tonight the totals for today will be...
 
4,238 cals, 301g protein, 358g carbs, 173g fat (100+ of it coming this evening)

Monday, gorging finished and we're back on the clean food wagon.  Weighed in this morning at 189lbs - down 2lbs.
 
Legs today - lighter but more reps or much slower reps...
 
Leg Extension
4x10x57.5kg - really felt it on the "teardrop" part
 
Lying Leg Curl
4x10x35kg
 
Hip Adductor Machine
1x50x75kg - burning like never before!
 
Seated Calf Raise
1x20x25kg
1x15x25kg
1x10x25kg
 
Really felt it today - I'm gonna be sore tomorrow!
 
Food
2,611 cals, 185g protein, 347g carbs, 53g fat
 
I did consider taking on additional protein but decided to stick to the plan with the numbers above - quite a carb heavy split but I reckon I can live with it.

Tuesday - cardio 
 
Treadmill
30mins, speed 6.5, incline 15.
 
Avg HR 127, Max 144.  Dropped the speed slightly to bring my HR down a little closer to optimum for fat burning.
 
Food
2,699 cals, 223g protein, 265g carbs, 79g fat.
 
Chest and biceps tomorrow.

Wednesday - Chest & Bi's
 
No heroics - just a good mixture of heavy (for me) and lighter work for a nice pump.  Seems to have done the trick...
 
Seated Chest Press
1x15x60kg
1x10x75kg
1x10x90kg
 
Wide Chest (Hammer Strength)
5x15x25kg per side
 
Bi Curl Machine
With Rope
10, 5 & 3x60
 
Single Arm
3x8x25
 
Both Arms
2x10x35
 
Out of time - done.
 
Food
2,887 cals, 247g protein, 272g carbs, 83g fat
 
Cardio again tomorrow, work permitting...

Thursday - cardio.
 
Work nearly didn't permit at all but I managed to get out for an even shorter than usual session.
 
Treadmill
20 mins, speed 6.4, incline 15.  Sh*t, but better than nowt I suppose.
 
No idea of HR as didn't have the monitor strapped on - just a quick in and out.
 
Food
2,572 cals, 179g protein, 273g carbs, 80g fat.
 
Back and triceps tomorrow - work will NOT get in the way two days running.

Friday - back and tri's.
 
Lat Pull (wide grip, behind head)
3x10x50kg
1x10x40kg
 
Lat Pull (narrow grip to chest)
4x10x40kg
 
Tricep Pushdown
1x10x60kg
1x10x70kg
1x10x80kg
1x10x90kg - a bit shakey but better than last time, much better
 
Shrugs (on hack squat)
1x10x160kg
1x10x200kg
1x10x240kg
 
Food
Not great as tonight I am having a "practice drink" in preparation for an away day tomorrow in a box with clients at the football.  First drink in around three weeks.
 
So far as follows:
 
3,411 cals, 230g protein, 338g carbs, 103g fat.

Will deteriorate slightly more with empty calories as I continue to tackle this cheeky little red before bed, then it's off to the football in the morning for more "work".  Come on you Latics 

No training Monday - took a half day to go see my eldest as they had a "commerce day" at school.  He's ten and setting up a mini business, when I was ten we were worrying about what flavour Monster Munch we'd get with our butties!
 
Tuesday - legs (as I didn't do Monday)
 
Leg Press
1x10x170kg
1x10x220kg
1x10x270kg
 
Hip Adductors
3x10x95kg (full stack)
 
Standing Calf Raise
3x10x147.5kg (full stack)
 
Food
3,030 cals, 220g protein, 315g carbs, 98g fat.
 
Chest and biceps tomorrow...

Wednesday - Chest & Bi's...
 
CHEST
Flat Bench (Smith)
2x10x20kg
2x10, 1x7 x 60kg
 
Seated Chest Press
1x10x75kg
1x6, 1x5, 1x4 x 90kg
 
Wide Chest (Hammer Str)
3x15x25kg per side
 
BI's (all on machine)
With Rope
1x5, 1x4 x 70
1x4x60
1x10x50
 
Single Arm
3x8x25 per arm
 
Both Arms
1x12x35
1x5x25
 
Food
2,449 cals, 177g protein, 268g carbs, 74g fat
 
Planning on doing back & tri's tomorrow as Friday is looking unlikely as things stand.  

Thursday - back and triceps.
 
A very mixed bag...
 
Lat Pull
Wide grip, behind head
1x10x50kg
1x8x55kg
1x5x60kg
2x10x50kg
 
(Very) Narrow grip, to chest
3x10x50kg
 
Tri Pushdown
1x10x70kg - good form
1x10x85kg - okay
Had a cheeky go at 100kg - could barely get into position, it moved, but it was sh!te
1x7x70kg - nice
3x10x50kg - slow and concentrated, good pain!
 
Things I have learned this week:
1) Don't train weights on consecutive days - my body likes the cardio day in between.
2) Don't try and be a smart arse with too much weight - form is everything.
3) Don't buy a ribeye the size of your head - it messes with your macro's.
 

Monday - weighed in this morning at 192lbs (up 2lbs).  Legs today...
 
Leg Press
1x15x150kg
1x15x190kg
1x10x230kg
1x5x270kg
 
Hip Adductors
1x10x95kg
1x10, 1x5 x105kg
1x23x65kg
 
Standing Calf Raise
3x10x147.5kg
 
Food
Will be circa 3,000cals by bed.

Wednesday - chest & bi's...
 
CHEST
Seated Chest Press
1x7x105kg, 1x10x90kg, 1x15x75kg, 1x20x60kg
 
Wide Chest (Hammer Strength)
1x7x40kg per side
4x10x30kg per side
 
BI's (all on machine)
With Rope
1x5x70
1x6x60
1x10x50
1x10x40
 
Single Arm
1x8x30 per arm
2x10x25 per arm
 
Both Arms
3x8x35
 
Food
2,480 cals, 173g protein, 286g carbs, 71g fat
 
Pretty pleased with today.  That's the heaviest I've been on a couple of exercises so gotta be happy with that.
 

Thursday - back and tri's.
 
Lat Pull - Wide grip, behind head
1x5x65kg
1x7x55kg
3x10x50kg
 
Lat Pull - Narrow grip, to chest
4x10x50kg
 
Tri Pushdown
1x10x60kg
1x10x65kg
1x10x70kg
3x10x50kg
 
That is all...

Monday, weighed in this morning at 192lbs (no change).
 
Legs today - lighter weights with higher reps.  Avoided any calf work as I had mega cramp the other night and the right 'un still doesn't feel too good two days later!
 
Leg Extensions
3x15x40kg
 
Leg Curls
3x15x35kg - still sh!t at these and looked it towards the end of 3rd set
 
Hip Adductors
1x75x65kg
 
A bit of ab work and away.  Doesn't look a lot but I could barely make it down the stairs after that lot - and that's always a good sign!
 
Food
2,360 cals, 148g protein, 220g carbs, 85g fat.
 
Going to try and keep calories down around 2,500 for a few days - can't be a lardarse forever.

Wednesday - chest and biceps.  Sticking with the lighter weights and higher reps...
 
Seated Chest Press
3x15x75kg
 
Wide Chest (Hammer Strength)
4x12x20kg per side
 
Incline Bench (Hammer Strength)
2x20x15kg per side
 
Bicep Curl Machine - two arms
4x12x35
 
Really enjoyed this lot, it's never going to win any strength/weight awards but I really felt everything working today.
 
Food
Tuesday: 2,451 cals
Wednesday: 2,361 cals
 
Have changed my diet spreadsheet so it's now in weekly blocks to hopefully focus the mind more on the restricted calorie intake.  Will continue to weigh in Monday mornings and pop this on my new chart to see how things progress over the coming weeks, making any adjustments as required.  Going to try and not become too weight obsessed though and let the mirror help guide me.

Thursday was steady cardio (as was Tuesday).
 
Friday - back and tri's. 
  
Lat Pull - Wide grip, behind head 
3x15x45kg 
  
Lat Pull - Narrow grip, to chest 
3x10x45kg - for some reason these caused immense pain today?
  
Tri Pushdown 
4x12x60kg 

Tri Ext. Machine
3x10x30kg

A little bit of abs then away back to work. 
 
Food
Thursday: 2,490 cals
Friday: 3,120 cals - intentionally higher today
 
No training planned over Saturday/Sunday.  I've managed to get myself the silent treatment from her indoors which means I may be going to football early tomorrow and back very late.  If the mood continues there may be a lengthy bout of impromptu cardio some time on Sunday - we shall see.

Food
 Saturday: 1,779 cals
Sunday: 2,179 cals
 
Average for the week: 2,391 cals
 
Weighed in this morning at 187lbs (down 5lbs)
 
Going to have to make sure I don't go too low on the cals looking at this - that's a big drop.
 
The silent treatment continued throughout the weekend culminating in the wife leaving last night to stay elsewhere so I could "see how hard it was looking after the kids".  Well, it's been a piece of p!ss so far.  This does mean, however, I'm going to have to take a hol from work today to do the school run with the older two and look after the twins for the day.  Also means I can't train, which annoys me more than the wife walking out 

Mondays exercise was limited to light cardio (ie: 3-4 miles pushing the twins around in their pram!) but better than nowt.  Would usually have done legs Monday, done 'em today instead - still going light as it seems to be working.
 
Hack Squat
3x10x50kg
 
Leg Extension
3x10x45kg
 
Leg Curl
3x10x35kg
 
Hip Adductors
3x10x80kg
 
Could barely make it down the stairs afterwards - always a good sign 
 
Food
Monday: 2,344 cals
Tuesday: 2,207 cals
 

Evenin' all.  Quads are aching like a b**tard today so obviously yesterday's leg session has done the trick.  Chest and biceps today - again using lighter weights...
 
Seated Chest Press 
4x10x75kg 
  
Wide Chest (Hammer Strength) 
4x10x30kg per side 
  
Bicep Curl Machine
with rope 
3x10x50 
 
both arms
4x10x35
 
Food
2,302 cals today - might have a splurge tomorrow night, undecided as yet.

Thursday - cardio 
 
Treadmill
30mins, speed 6.5, 15 incline
 
Avg HR was 127 and I reckon that's just about right for me.
 
Food
3,106 cals - the increase boosted by a not inconsiderable quantity of takeaway pizza this evening. NomNomNomNomNom.