SUC for me is now over, due to work / financial commitments!

Some ups and downs in here mate shame about the wedding ring my fingers dont seem to change i was 11st when i got married and 14st now still fits the same. Hope the cold has gone now i tend to use zinc for my colds everyone in here seems to have a dose of illness on a plus note you burn more fat when you have a cold. some good session by the way keep up the hard work.

WEEK 5 - DAY 3
 
Raring to go this morning despite a poor sleep, no kid wake ups just  kept tossing and turning!!
 
Gym was as usual like a ice box and the thought of gripping that sticky bar wasn't appealing.
 
PHILIPI DEADLIFT ROUTINE
 
DEADLIFT -   5 x BAR
                     3 x 70kgs
                     3 x100kgs
                     2 x 110kgs
85% of MAX  2 x 135kgs
 
The 135kgs flew up and I mean with no real effort at all. I was over the moon as a couple of weeks ago I really struggled with 125kgs and was panicking as my Deadlifting had recently got poorer & poorer. I think my mis-reading of the routine didn't help as since I've warming properly the lifts are alot better.
 
70 % of MAX SPEED DEADS - 3 x 115kgs
                                              3 x 115kgs
                                              3 x 115kgs
                                              3 x 115kgs
                                              3 x 115kgs
                                              3 x 115kgs
                                              3 x 115kgs
                                              3 x 115kgs
 
Again these went up a dream, and a real proof of improvement from a few weeks ago were I was fatiguing extremley quickly on them.
 
CIRCUIT - Again had to do them by sets as I didn't have the space to set out individually. Kept rests between sets to 60 seconds and between exercise 2 mins
 
GOOD MORNINGS - 8 x 60kgs
                               8 x 60kgs
                               8 x 60kgs
 
Felt strong on these will up the weight next week.
 
BO ROW - 8 x 60kgs
                 8 x 60kgs
                 8 x 60kgs
 
REP & WEIGHT PB for these and again I felt very strong on them, will up slightly next week. 
 
SLDL - 8 X 80kgs
           8 x 80kgs
           8 x 80kgs
 
Really pumped these out and again will up the weight next week.
 
U/H LAT PULLDOWNS - 8 x 77kgs
                                     8 x 70kgs
                                     8 x 70kgs
 
Had to drop back a plate on last 2 sets as form was really going out the window, was pretty much done in by these.
 
Very very happy with this morning, a real sign of strength improvement, it's woken me up again to be honest as I was getting quite frustrated at my stalling recently. Feeli like all the hard work is finally being rewarded!!
 
CARDIO = 30 mins X-COUNTRY ON TREADMILL
 
Diet as normal, soup for lunch though, toooooo cold for salad.

titch84


Some ups and downs in here mate shame about the wedding ring my fingers dont seem to change i was 11st when i got married and 14st now still fits the same. Hope the cold has gone now i tend to use zinc for my colds everyone in here seems to have a dose of illness on a plus note you burn more fat when you have a cold. some good session by the way keep up the hard work.

 
Hey Titch, cheers mate. Yea cold is just a blocked nose and sniffles just now, over the worst I think, and the kids are alot better so happy days.

mate quality session there!! These speed deads sound quite sickening still lol
 
I guess no joy on the ring front pal?  

WEEK 5 - DAY 5
 
Deep nights sleep last night, kids disturbed a couple of times but settled quickly which was good.
 
Wasn't that cold when I got out at 05:30, and was eager to get on with the training!
 
BACK SQUATS - 5 x BW
                         5 x BAR
                         5 x 70kgs
                         5 x 70kgs
                         5 x 70kgs
                         5 x 70kgs
                         5 x 70kgs
 
Have increased the volume by 2 sets now my legs have accustomed to squatting again, really deep reps and will up the weight next week.
 
ZERCHER SPEED SQUATS - 5 x 50kgs
                                           5 x 50kgs
                                           5 x 50kgs
                                           5 x 50kgs
                                           5 x 50kgs
 
Really fast & deep reps on these, will again up the weight next week. Really don't know how Stu(MrBeige) does 130kgs on these, he must have arms of steel.
 
LEG EXTENSION DROP SETS - 10 x 77kgs
                                               12 x 70kgs
                                               14 x 63kgs
                                               16 x 56kgs
 
As always the lower the weight and higher the reps absolutely kills me after squatting, legs really jellified afterwards! May increase the weight a plate next week.
 
SEATED CALF RAISES WITH PULSES - 25 x 178kgs
                                                           25 x 178kgs
                                                           25 x 178kgs
                                                           25 x 178kgs
 
Cooooorrr!! the pulses at the end of each set crucify my calves and the lactic acid build up is immense.
 
PLANKS - 4 Sets @ 30 SECONDS HOLDS
 
First time ever I have done these and wow didn't realise how effective they are, really felt my whole core working. Very enjoyable!
 
BENCH LEG RAISE & HOLDS - 4 Sets x 10 REPS
 
30min SSCV X-COUNTRY TREADMILL
 
Got about half way through the cardio and my core temperature went through the roof, felt like I was melting. First time that has ever happened.
 
Very enjoyable end to the week, as always looking forward to Monday, and the weekend!!!
 
Have a good day & weekend!!!

walkie


mate quality session there!! These speed deads sound quite sickening still lol

I guess no joy on the ring front pal?  

 
Cheers dude, falling back in love with deadlifting again and that routine has helped stoke the fires!!
 
No mate, no sign. Didn't really hold that much hope. Got to find a cheap replacement for now until we can afford a similar one. 

All going good in here still then fella!! Nice.
 
Was sat reading planks for a while... lol, I can be dense some times! Only done them once, in a cardio class thing I went to with Jess, I wouldn't say I loved them

Cheers Tony, I quite enjoyed them, got to about 20secs and felt like I was going to collapse the form..glad no-one was in the ab room with noises I was making to make the time of each of them...lol

Looking very good in here. Will have to try some planks actually, never tried them before and actually forgot about them.
 
Have a good weekend mate.

No training yesterday as gym was shut due to a burst pipe and the one of the cardio rooms got very wet, all the treadmills are out of action for the time being. Thankfully it re-opened this morning!
 
PUSH PRESS - 10 x BAR
                         3 x 50kgs
                         3 x 55kgs
                         3 x 60kgs
                         3 x 60kgs
                         3 x 60kgs
                         3 x 60kgs
                         3 x 60kgs
                         3 x 60kgs
 
Felt very strong on these, will up to 65kgs for reps next week and see how we go, that 75kgs is getting closer & closer!!
 
BB BENH - 5 x 65kgs
                 5 x 65kgs
                 5 x 65kgs
                 5 x 65kgs
                 5 x 65kgs
 
INCLINE BENCH  - 5 x 55kgs
                             5 x 55kgs
                             5 x 55kgs
                             5 x 55kgs
                             5 x 55kgs
 
A REP PB for these, not much to write home about to be honest, but hey ho it's  pb
 
ROPE PULLDOWNS SUPER SETTED WITH S8 BAR PUSHDOWNS
 
12 x 50kgs x 2 sets
12 x 50kgs x 2 sets
12 x 50kgs x 2 sets
12 x 50kgs x 2 sets
 
BB CURLS - 10 x 35kgs
                   10 x 35kgs
                   10 x 35kgs
                   10 x 35kgs
 
20mins CARDIO HILL CLIMB CROSS TRAINER!
 
That's it, I'm back off home again as Michelle has been violently sick all night and isn't well at all.
 
Have a good day, I'll catch up tomorrow!

Morning
 
Was feeling quite sore from yesterdays training when I woke up, a few painkillers necked and off I went, had to to at work for 7(more of this later).
 
PHILIP DEADLIFT :
 
DEADLIFT - 10 x BAR
                    3 x 70kgs
                    3 x 100kgs
                    3 x 120kgs
                    2 x 145kgs F
                    1 X 140kgs F
                    1 x 130kgs F
 
Knew I wouldn't hit the 145kgs as soon as I went to lift, not sure why just didn't seem to have the strength, same as the next couple of drop down weights, maybe it's a result of no rest from yesterday. Never mind I shall attempt it again next week!
 
SPEED DEADLIFTS 75% of MAX - 3 x 120kgs
                                                   3 x 120kgs
                                                   3 x 120kgs
                                                   3 x 120kgs
                                                   3 x 120kgs
 
These felt quite good going up, shame the lifts before hand weren't achieved!!!
 
SLDL - 8 x 85kgs
           8 x 85kgs
           8 x 85kgs
 
30 secs rest between sets, will up by another 5kgs next week!
 
BO ROW - 3 x 65kgs
                 3 x 65kgs
                 3 x 65kgs
 
REP & WEIGHT PB, 30 secs rest between sets, will keep at that weight for next week as last few reps were a struggle!
 
GOOD MORNINGS - 8 x 65kgs
                               8 x 65kgs
                               8 x 65kgs
 
30 secs rest between sets, again will keep weight as it is for next week so not to sacrifice form.
 
U/H LAT PULLDOWNS CG - 8 x 77kgs
                                          8 x 77kgs
                                          8 x 77kgs
 
WEIGHT PB, 30 secs rest between sets.
 
Just got that done before I had to leave for work.
 
I am afraid my challenge for the SUC is gonna have to end, one of the shift clerks at work walked out the other day and has pretty much stitched us up, I'm having to work near constant 7 to 17:30hrs shift for the next several weeks and it's gonna make commiting to the SUC extremley difficult. The other thing is the extra money it's costing us for my diet, it's made things tighter financially for the whole family which I'm not happy about. I will keep training at least 4 days a week, maybe 5 if I'm not too tired, and I will get the weight I need off!!
 
Thanks for your support through it so far, maybe in the future I can really give it a go!

you know mate I was just wondering where you'd gotten to!! 
 
Oh, I've just read your bold
 
That's a right fckuer mate, try not to pull out, but family is 100000% before everything else imo.
 
You've progressed great mate, keep on track and try and get online, all the best

Cheers Walkie mate, pretty gutted but on the flip side if I can't give 100% then it's not worth it. I'm very happy with the results so far, dropped enough weight to be noticed by people, clothes hanging off me and belt needs adjusting for the 2nd time, so it's pretty positive and I will keep on track although at a slower rate.
 
Thanks again for your support and I'll keep up with all of your progresses and look forward to seeing you results!

Ahh gutted you have to finish early mate, you've been doing so well! Sure you'll probably be able to do well still if you keep up your training and stay on a low calorie diet?
 
I saw your journal in the main section so will be following whatever one you update .

Burney_1988


Ahh gutted you have to finish early mate, you've been doing so well! Sure you'll probably be able to do well still if you keep up your training and stay on a low calorie diet?

I saw your journal in the main section so will be following whatever one you update .

First bold - I agree
 
Second bold - yup me too, see you there OTF

Burney_1988


Ahh gutted you have to finish early mate, you've been doing so well! Sure you'll probably be able to do well still if you keep up your training and stay on a low calorie diet?

I saw your journal in the main section so will be following whatever one you update .

 
Thanks dude!, yea I'll keep at it 100%, but it'll now take me slightly longer to get there. Not worried though, another few months and I'll hopefully be where I wanted to be. I'll keep a beady eye on your progress like a few others in here and wish you all nothing but the best.

Ah man, what a shame! Was really enjoying your progress!
 
Ah well, make sure you keep it up and update a little slower. I know it´s difficult, but even if you just maintain what you´ve already lost and get your pictures up at the end, it´s a good achievement!

Thats a shame mate might be worth looking in to cheaper options like unflavoured whey protein. still be worth keeping the journal going incase things pick up at work.

Don't give up completely, sometimes the best progress is made when you don't try so hard/aren't aware of it. Why not just see how things go?

Gutted mate. It's a shame you can't commit to it like you want to, but maybe you should just do the best you can given the circumstances. Any progress is progress dude. Chin up and just do what you can. We're still all here for support anyway