Nearly back.. Skinny/fat pics page 25!

badboy007


Cut out the subways.
Cut out any sweets/sugary drinks
Reduce carbs in the week
Do some cardio

12lbs.. shouldn't be too hard to lose. Don't know where I've gained it from tbh, think it was over-eating at xmas.

What are you going to replace the subways with? I remember those being the only near healthy food I could get when I was working in town lol!

Subways are hard to replace mate.

Footlong chicken and bacon with southwest and bbq sauce, great stuff.

Not sure tbh mate, will probably end up making my own sandwhiches more. Or maybe only have a 6" with sensible fillings.

Have you tried Quiznos?

Yes those are better than Subways! But £7 for a sandwhich?!

Do you have facilities to cook? I just ask because its fine living off Subways/Nandos/any reasonably healthy fast food for a while, but if you start cooking you can plan out your meals more and control the nutrients better.

What i do at the moment is cook up a large vat of food on a Sunday for the week ahead and then store it in airtight containers. Usually simple like red thai curry/japanese katsu curry - you can't go wrong with chicken and rice!

Jimbo

im a bit of a subway lover. 6inch with tuna and cheese, all the salad and southwest sauce.  stick a pint of milk with it and its not the worst emergency meal out there

Jim; I am at College of Law in the week and they have no cooking facilities. May try to prepare some food to take in, pasta and chicken etc

Bigmac, tuna is good, but footlong chicken and bacon with southwest and bbq and all salad is a killer!

Today's training...

Deads, belt from 140 up

60kg x5
100kg x3
140kg x3
160kg x1
182.5kg x3, fast, but last rep insufficient leg drive

Sumo Deads

60kg x5
100kg x3
120kg x3
140kg x1
165kg x1, Bit tougher, but quite liking sumo.

Flat DB BP

17.5kg x5
27.5kg x5
42.5kg x5 PR!
42.5kg x5
42.5kg x5

Dips

BW x5
+ 27.5 x5
+ 27.5 x5
+ 27.5 x5

Fronts, no belt

60kg x5
80kg x3
100kg x3
100kg x3
100kg x3, surprisingly tough, still haven't done them for a while

Leg Press

120kg x6
160kg x6
200kg x6
200kg x6
160kg x6

Machine Extentions

50kg 3x6

Hammers

15s 3x6
 
Comment, long session but on the whole good. Deads are feeling good. Think I will be back up to 220kg+ in the next 3/4 months...

I'd go for 200kg now - you'll get it and it'll boost your confidence for hitting 220+ soon!

Good job on the PR.

If you go to Quiznos....get the chicken, bacon, guacamole!

Have got so much work on, ultra busy so only one session this week. I don't expect to gain much strength training once a week, so it's maintenance purposes on the whole.

Deads, belt on from 140kg up

60kg x3
100kg x3
140kg x3
160kg x1
185kg x3, Poor leg drive again, but not really a battle
140kg x3, changed setup and got decent leg drive

Strict Overhead Press

40kg x3
50kg x3
60kg x3
75kg x3
75kg x3
75kg x3

Front Squats

60kg x3
80kg x3
105kg x3
105kg x3
105kg x3

DB Flat Benches

15s x5
25s x5
42.5s x5
42.5s x5
35s x5

Yates Row, starting light to work on form

40kg x8
50kg x8
60kg x5
60kg x5
60kg x5

Underhand Pulldown, 3-4 sets 5-6

Cable Curls, 3-4 x6

Comment;

Ok session. Just so pushed for spare time at the moment. From feb on, I have a much better timetable and should be training 3x week. I quite fancy a go at wrestling so hopefully will have time for that too.

Do you really think you need to focus so much on the leg drive? I always get told to drive more from my legs....but my dl climbs without it, and hence I'm not so sure it's something that needs to be concentrated on so much.

Perhaps some people are just more back lifters than leg lifters.

True Thai, if you look at some of the top deadlifters they use very little legs.

However, my best deads have always come when I was using good leg drive.. Possibly because I had good leg strength at the time due to heavy back squatting.

Something i'll consider, but I think it could do with a little work.

Bad news- haven't been able to train recently.

This is as I've-

1) Had tons of exams on/coursework
2) Can't afford gym fee

Will be back next Monday, Friday and then the following Saturday

After that, should be training 3 x week for at least three months.

Going to be sticking to whole body routines when I can only get down the gym once or twice a week.

Can't wait till all these exams are over!

Have you read The Keys to Progress (the BB book, not something else)?

All body workouts a feature of those and they're quite good.

Haven't read it yet mate, but it's on my list. Heard its good.

Will hopefully be joining a London weightlifting club after the exams. Looking forward to learning the olympic lifts.

Haven't been training for ages due to lack of money but more importantly exams. Nailed the exams (hopefully) and so back to some training...

Strict Barbell Military (standing)

40kg x5
50kg x5
65kg x5
65kg x5
60kg x5
50kg x8

Strength doesn't seem too bad here, good news.

Plate Raises

10kg x20
10kg x20
10kg x20

Dumbell Bent Over Row

15s x5
22.5s x5
25s    x5
30s    x5
30s    x5
30s    x5

Machine Row

40kg x5
60kg x5
60kg x5
60kg x5

Underhand BB Rows

60kg x5
60kg x5
60kg x5
60kg x5

Comment;

Not too bad considering i've been away so long. Got some more cash now, so lack of funds is no longer an excuse for no training. Exams are a good few months away, done all coursework now, so things are looking up.

Identified lat strength as something I want to focus on, so i'll be trying a few things to address that over the forthcoming weeks.

Short term goals; Military Press 75kg x5
Bent row 80kg x5

Forgot to add, legs started shaking a little on my military presses. Hope this is down to lack of training and not anything more sinister. Either way, I hope it doesn't continue as I get back into training (again).

Deadlift

60kg x5
100kg x3
140kg x2
160kg x1
175kg x3
140kg x3
140kg x3

Front Squat

60kg 2x5
80kg 2x3
100kg 2x2
110kg 2x1

Leg Curl, 3x8 @ 55kg

Barbell Curl, 3x5 @ Fixed BB (10 each end)

Reverse Curl, 3x8 @ Fixed BB (5 each end)

Seated Hammers, 3x8 @10kg

Comment;

Not a bad little workout. Deads weren't too disastrous considering i've had so long off. Really want 200kg x3 before long.

I'm certain that if I can put together 6-7 months of consistent, three times a week training, I can get back to my previous bests.

Push Press

40kg x3
50kg x3
60kg x3
70kg x1
80kg x1
85kg x1
90kg x fail- lost balance
75kg x5
75kg x5

Incline DB Benches

17.5kg x5
25kg x5
30kg x5
30kg x4
27.5kg x5
27.5kg x4, think I have the bench on too high an incline- lower next time

Dips

BW x5
+20 x5
+20 x5
+20 x5

Pressdowns, 3x8 @25kg

Rowing, 2000m (painfully slow)

Comment;

Haven't done any push presses in a long time. I think it hightlighted my lack of leg strength and explosiveness tbh. I've fallen into the trap of not enough heavy leg work... going to add in heavy lower bar back squats once a week. My gym isn't set up for these, so i'm going to venture to Genesis gym in London once a week and just nail back squats.

100kg on the push press should come in the next three months.

Fitness is very poor. If i'm going to have aspirations of fighting competitively at any time in the future, i'm going to have to improve this. Rowing and some light running for the time being.

Strict Military Press

40kg x5
50kg x5
60kg x3
65kg x5
65kg x5
65kg x5
60kg x3

Hang Clean

40kg x3
60kg x3
60kg x3
70kg x2
75kg x1
80kg 2x1
60kg x3

Trap Bar Shrug

60kg x20
80kg x20
100kg x20
100kg x20
60kg x30

Bent Row

40kg x5
50kg x5
65kg x5
65kg x5
65kg x5
65kg x5
65kg x5

V bar Pulldown

70kg 3x5

Cross Trainer- 15 mins

Training at Gensis Gym London

Deadlift- think I may have used an oly bar

60kg x3
100kg x3
140kg x2
160kg x1
180kg x3, much better
160kg x3

1 Arm KB C+P - First time using these

8kg x5
12kg x3
16kg x3
20kg x3
24kg x3 - Felt surprisingly heavy!
20kg x5

Bent Rows

60kg x5
70kg x5
70kg x5
70kg x5
70kg x5

Comment;

Genesis is a nice gym. Good selection of bars, monolift, stones, log, power rack. Nice place.

180kg x3 was very easy today, I want 200kg x3 badly, and I think it can be done sooner rather than later.

Good to see you back at it...