Mr Brittas's Journal - ****NEW PICS on PG-32****

I didn't even plan to go to the ParkRun.  And looking at the weather it was a good thing.  Problem is, that means I only did 1 run last week so I need to get out there this week.  Looking at the weather forcast it should warm up as the week goes on, but I need this ice to go if I want to run tonight.
 
I went flying as I walked out to my car this morning, not realising how slippy it was!  No way can I run in that.

Back            WEEK 6
 
WG chins       3 x ?          BW for all (10, 5, 5)
LatPD            3 x 10        P14, P13, P12
Cable rows    3 x 10        P17, P18, P19
DB shrugs      3 x 15       30kg for all (15, 15, 10)
 
 
Good session, but I'm hitting a sticking point here.  I usually change my routine after 6 weeks, but I thought about going longer now I'm in the works gym.  With lack of equipment, there's not that many choices of exercises so there's no point changing too often.  I might switch at 8 weeks.

Out for a run last night.  It looked ok, but once I got going I realised how slippy it was with the ice.  It didn't seem to slow me down though and I ran the route quicker than Thursday, plus my average pace was the best yet.  Previously, the ParkRun was my best pace but this was slightly quicker.
 
I think the main thing is, my legs were fresh as I only ran once last week.

Time to extend the route to a 3.7 mile (I've checked it on google maps!), and it should be a 30 odd minute run.  It'll be interesting to see what the calories burnt comes out at too.

Chest + Bi's            WEEK 6
 
Inc DB press       3 x ?        30kg (14), 30kg (14), 30kg (10)
Dec BB press       3 x 10       70kg, 75kg, 80kg
Dips                     2 x ?         BW (6, 4)
Inc flies                3 x 10       17.5kg, 17.5kg, 15kg
 
BB curls                3 x 10         45kg, 45kg, 40kg
Hammer bar          3 x 10        30kg (not inc bar) for all
Cable curls            3 x 10        P8 for all
 
Really good session. Reps well and truely on the up for the Inc Db's!

Out for another run last night.  I was very tempted to miss it and rest, but knowing tonights meal is a bit bigger and takes some cooking, I knew it made sense to get one out of the way last night.  The legs were still fresh enough, although they're dead this morning!
 
I extended the route which came to 3.55 miles.  I ran a quick pace again and completed it in 33.49 mins.  475 calories burnt - which is good because I've always aimed at 500 cals on a decent cardio session.  I think I've definitely got the running bug.  It's only really the weather and the fact that I have to go so late at night that puts me off.  I should be out every night once I'm cutting as I'm building upto it nicely.

Legs           WEEK 6
 
Squats       3 x 15          30kg, 40kg, 50kg (10)
SLDL           3 x 10          70kg, 70kg, 50kg
LP Calf        3 x 10          p18 (12), P19, P20

Weigh in time - 12st 13lbs - so static as ever.  I did see 12st 11lbs one morning this week so hopefully I'll be dropping.  I'm still convinced I'm very slowly body recomping because I'm ever so slowly starting to look better.  But the old gut is still there and still stopping me wearing certain T-shirts.  I just need a good couple of weeks on a strict diet and plenty of cardio.
 
Speaking of cardio...... the weather stopped me going last night.  Which is a shame because Thursday is the day I can go straight from work in the day light.  It was pretty much snowing so I didn't bother.  I hope I can get out and do the ParkRun tomorrow morning because at least thats 3 runs this week.  Plus I'm really keen to get into the ParkRuns full stop.

Shoulders + Tri's       WEEK 6
 
Military press      3 x 10          50kg, 55kg, 60kg (8) - woop!
1 Arm DB             3 x 10          20kg for all
Side raises          3 x 10          12.5kg for all + drop set
Rear flies             3 x 10           10kg for all
 
Skulls                   3 x 10           30kg (not inc bar), for all
Bench dips           3 x 10           BW for all
Rope Pushdowns    3 x 10        P10, P9, P8
 
 
Great session.  Nice to go heavier again.
 
Praying for no ice in the morning so I can run but it doesn't look good.

Managed the ParkRun on Saturday morning.  Did it in 28.24 mins so knocked a minute off my previous time from 3 weeks ago.  It was very cold and icy but I enjoyed it.  It's only going to get easier and more enjoyable as the weather improves.
 
More importantly it meant I hit 3 cardio sessions last week.  I need this as a minimum to feel like I'm doing something towards a bit of fat loss.  Although I really can't see things changing until I hit full on cut mode now.  I just don't have the disapline to cut enough food out until I'm cutting.
 
My bonus should land in 2 weeks and I'm hoping we get a letter before then stating what the amount is.  At this point we can plan our holiday and book it as soon as the funds are available.  Then....... I can plan the cut.  If we go anytime in June (which is the plan), I'll be cutting pretty much straight away in March I reckon.

3 day split this week -
 
Back + Bi's           WEEK 7
 
WG Chins        3 x ?        BW for all (8, 4, 5)
Lat PD              3 x 10     P15, P13, P11 (12)
Cable rows      3 x 10      P18, P19, P20 (8)
DB shrugs        3 x 15       30kg for all
 
BB curls             3 x 10        40kg for all
Hammer bar       3 x 10        30kg (not inc bar) for all
 
 
Decent session.  Not the best as I was a bit late going in the gym, so rushing around, plus very hungry!

you stopped the IF now mate??

Yeah mate. Im not worse off for having breakfast. Pretty much having 3 main meals a day now with a bit of a snack after work.

I liked the free time in the mornings but I do enjoy my breakfast. I may try it again when I'm cutting because it's a very good way of restricting calories.

I see your getting hooked on the parkrun! I'm out for a few weeks due to an Achilles injury :(
 
I've only just started IF myself and you're right - its an easy way to restrict kcals. Though I agree its not great if you like breakfast, I also hate going to bed hungry!

Yeah I'm really enjoying the ParkRuns. It's also making me want to run more in the week to improve. The only issue is, Friday night would be an ideal time for a run after work while the kids are still out, but I find myself wanting to rest so I.m fresh for saturday morning.

I'm sticking with it though. It'll only be family stuff that stops me going.

Regarding the IF, I found no real difference between 3 meals a day at the normal times VS cramming it all in after lunch. Bare in mind I'm eating maintenance calories more or less. Once I'm cutting and on lower cals, it might fit in better. Plus, I always found my cutting breakfasts hard to stomach (once I start cutting the toast out), so this will work out better. I really ought to buy some whey for my cut to keep protein high.

Soooo.......
 
Monday night cardio fail.  Basically, I had too much to eat too late.  Bare in mind I go running around 9pm after our evening meal....... never ideal and I always run the risk of this and even struggle sometimes with "the burps" whilst I'm running........ but Monday wasn't worth trying. 
 
Day off yesterday, and I managed to run last night.  I did my longer route of 3.5 miles but was a bit slower today for some reason.  Even though I felt ok.  It really seemed to take it out of me though and my legs are sore today.  I was hoping to run 3 nights in a row this week, Friday off, then ParkRun Saturday.  But I'll see how the legs feel tonight.
 
I'm in some training all day today so no gym. 

Not expecting to lose any weight or fat this week! 
 
Monday - fine
 
Tuesday - day off work so resume usual weekend eating/snacking
 
Wednesday - visitor in so no gym and got lunch in for us, arguing with the wife all day (via text.... bad I know), eventually sorted it out and ended up treating ourselves to fish and chips as it was too late to mess about cooking.  So bad meal, no run!
 
Thursday - because of the chaos/arguing/sorting it out and finally eating fish and chips I didn't make any lunch today.  So I need to go and buy a sarnie from Tesco.  Not the end of the world, but no doubt more cals and less protein that I would've liked.
 
Anyway, running tonight and hopefully the ParkRun on Saturday.  As long as I get 3 in a week I'm ok.

Chest + Tri's           WEEK 7
 
Inc DB press         3 x ?             30kg for all (14, 12, 10)
Dec BB press         3 x 10          70kg, 75kg, 80kg
Dips                       3 x ?            BW for all (6, 4, 4)
Inc Flies                 3 x 10          17.5kg for all
 
Skulls (hammer bar)       3 x 10          20kg (not inc bar), 25kg, 25kg
Pushdowns                     3 x 10          P10 for all
 
 
Not the best session.  Bit tired!

Out for a run after work last night.  Same 3.5 mile route.  Similar time and calories.  I think the fast run last week was a one off!  While ever I'm running regular and my legs are tired it'll always be a slog.
 
I always start running going short and slow, then build up.  I think I'm not past the honeymoon period where improvements are easy and the distance and speed I'm at is hard everytime!
 
Weigh in - 13st 1lbs - I knew it could get messy this week.  But last nights meal was rather large so it may not be a true reflection.  I aim to make a dent in that next week.
 
On the training front, next week will be week 8 of my routine so I'm due some kind of change.  I'm limited with options in this gym, plus I'm enjoying my current exercises but I've definitely plateaued in almost every area.
 
That given I think I'll up the reps and drop the weight.  15 reps on everything...... everything.  Only exceptions will be chins as I can't do that many but I want to keep them in.  And I'll aim to push squats back towards 20 reps anyway.
 
I think this will be a nice change and maybe have a little cardio benefits.

Very tired so not the best day to do a combined session!
 
Legs + Shoulders         WEEK 7
 
Squats         3 x 15        30kg, 40kg, 50kg (10)
SLDL             3 x 10       70kg for all
LP calf           3 x 10       P20 (12), P21, P21 + drop sets     -   now on full stack
 
Military Press         3 x 10         50kg, 55kg, 60kg
1 Arm DB                3 x 10         20kg, 20kg, 17.5kg
Side raises             3 x 10         12.5kg for all + drop set
 
 
Shoulders suffered mainly and I've only managed abs once this week.  I'm not sure next week will be any better..... or even worse.  I out on Friday, out Thursday morning so unlikely to get in the gym and have a meeting all morning Weds so could miss again.  I'll definitley aim for a 3 day split and miss legs if I have to.

I almost didn't do the park run because we'd got a busy day but my wife convinced me to go as we'd got time. Good job because I realised I can't go for the next 2 Saturdays as we've got 2 even busier weekends.

Anyway, I had a great run. 27.35 mins which is just about 1 minute off last weeks time, which was 1 minute quicker than my first. I really enjoyed it and managed to find my own pace this week.

I'm now paying attention to the pace on my RunKeeper app and this is the quickest I've ever run since I started logging in January. I can't see me improving on this much but if I get plenty of runs in during my 2 weeks away from the ParkRun, it might help.