The road to Tough Guy 2010 (Pics page 4) The start of the cut

Did a 4 mile run yesterday up and down hills, which was sufficiently knackering. I'm really not a fan of running, ah well!

Anyway, weighed myself today at 13st 5. I think i'm more like 13st 4ish, but i started eating properly again on monday, and i have more food in my system and water than normal.

Got back/biceps at the gym today. Going to throw in some more abs, and also hit the rower

shK


Did a 4 mile run yesterday up and down hills, which was sufficiently knackering. I'm really not a fan of running, ah well!

Hiya mate, spotted the tough guy title and thought I'd pop in for a perusal...
 
What sort of training are you doing towards the event? Good luck with it anyway!
What's your current stats and PB's?

Alright mate, i'm not doing that much specifically at the moment.

I'm bulding up my running 3 times a week, so i can run at least 7 miles through rough terrain, up and down hills. I'll be doing specific training for it come easter with my girlfriends dad, who has done it 6 or 7 times.

That training involves running through the valley and park near where i live. There is a 12k course he has mapped out, with sections that involve running up very steep inclines (>50%) 5-6 times each. Basically to try and simulate the run on the course, which is done before the assualt course section.

I'll be stepping up my bodyweight exercises as well closer to the time.

My current stats are 6"2, at 13stone 6. Probably 16% bodyfat at the moment, maybe a tad higher.
My PB's, well depends on what you're after. Weight training wise :

Bench 75kg
Squat 100kg
Deadlift 130kg

Those are 1rm set a while ago, however i'm well on my way to beating those in the next couple of months.

Cardio wise, don't know really as i'm new to it.

did 5k in 25minutes last saturday
I also ran 8k a fortnight ago in just over 40minutes

So not too bad at this stage

Went to the gym on wednesday for back/bi

Deads - 90kg - 5/5/5
Lat Pulldown - 73kg - 8/8/8
BO Rows - 65kg - 8/8/8
DB Curls - 17.5kg - 8/8/8
Abs
1.25k on the rower

Not a bad session. Deads felt hard. Back's pretty much constantly sore nowadays, think theres a problem with it, but i can do everything, so it's not the end of the world.
Really need to step up the pulldowns, want to get back chinning again, but it was being used, so went for them instead.
Rows and curls were good, upping it next week fo sure.

Went for a jog on thursday. Managed 3 times round my park course for a total of just under 8k. Ripped my feet to shreds with the dodgy shoes i have, so need to invest in a proper pair.

Hit the gym today, and did legs. Was going to go for a run, but with my feet the way they are and my poor trainers it's not worth it.

Squats - 60kg - 8 - 65kg - 6/8
Leg Press - 100kg - 7/6/6
SLDL's - 20kg - 12/14/12
Calf Raises - 100kg - 12/12/12
Abs
Also did a quick 1k on the rower in 4:07. Was seriously knackered afterwards, because i did it at the end of my session.

So good week back in all, very pleased. Going for it next week. Going to try and keep to 3 sessions at the gym, and 3 jogs a week.

Had a cracking session at the gym today. Was really pleased with it, properly knocked it out the park.

DB Press - 27.5kg - 6/6/6
Inc DB Press - 22.5kg - 6/6/6
Military Press - 37.5kg - 6/6 - 35kg - 7
DB Flys - 15kg - 8/8/8
Dips - BW - 8/8/7

Great session. Really pleased with the 27.5's, so going for 3 sets of 8 next week.
Up a weight on incline too.
Military up, felt strong. All sets on 37.5 next week.
Flys were really good form.
Great form on dips too, very happy with those.

Weighed in at 13stone 5 this morning. Been eating well too.

I'm going to have a month off alcohol from thursday. Mainly for lack of funds, but will also help with my training no doubt!

Forgot to update with last week's Back/Bi. I'll see if i can remember.

I didn't do any deadlifts, as my back was quite sore. The last thing i want to do is over do it. So back to deadlifts again this week.

Pull-ups - BW - 5/5/5
BO Rows - 67.5kg - 8/8/8
DB Curls - 20kg - 6 - 17.5kg - 8/8
Abs

Quick session, as it was on my lunch break.
Pleased with the pullups, as they were good range of motion, and i could really feel my back working. Glad to be back on the BW chins.
BO Rows and Curls both felt strong. Though, the 20's were very very heavy.

No running for me last week, as i need some new trainers. But will be buying those tomorrow, so i can get back on it. Plus my blisters have had time to heal.

I'm doing legs today. Switched my split around so i do legs monday, chest wednesday, back friday.

This is so i can do some good runs on the weekend, as usually i have insane leg doms, if i do legs on friday

Monday today, so weighed myself. 13st 7. Not bad!

Went to the gym on my lunch break to do legs today.
 Had to wait an age for the only squat rack to become available though.

Though when it finally got under way, good session.

Squats - 67.5kg - 8/8/8
Leg Press - 100kg - 8/8/8
SLDL's - 30kg - 8/8/8
Calf Raises - 107kg - 15/15/15

Pleased with that. Felt i could do more on the squats, so comfortable for 70kg next week.
Leg Presses were a nice burn, up again next week.
SLDL's were fine. Really watching what i do for my back.

Had my chest session yesterday, and was a productive one.

DB Press - 27.5kg - 8/8/7
Inc DB Press - 22.5kg - 6/7/6
Military press - 37.5kg - 6/6/6
DB Flys - 17.5kg - 6 - 15kg - 8/8
Dips BW - 7/8/8

Very happy with the db press. Good reps there. Going to try the 30's next week for a set or two.
Inc DB not much improvement, but i'm putting some of that down to the previous exercise.
All 3 sets out on MP, so up the reps next week.
Flys were very very heavy with teh 17's, so dropped to 15. 2 sets on 17 next week?
Dips wern't that great, but pleased with them anyhow.

I did some ab work after.
Going for a jog tonight.

Went gym on saturday to do back/bi. I missed out deadlifts again, due to a sore back, but wil include them again next week, but light.

Pullups - BW - 6/6/6
BO Rows - 70kg - 8/8/8
DB Curls - 20kg - 6/6 - 17.5kg - 8
DB Shrugs - 25kg - 12/12/12

I also added in some side lean things. Hold the db in one hand, lean over sideways , then bring yourself up right. Trying to improve my core strength

Not a bad session. Good ROM for the first two sets of pullups too, which i was pleased with. BO rows were heavy. Might go up next week. Curls were hard, but good. Glad i threw in some shrugs and core work, as my traps needed some work.

I'm off to the gym today to do legs. Cannae wait!

Didn't weigh myself this morning, as i was at my gf's. Will do tomorrow.

Pleased with my consistancy so far, since i started working out again. Gains are good. Strength is up. I'm close to taking out a few pb's in the next month or so.

I'm only going to do 4 more weeks of squats. This is because the DOMS are so bad during the week, i can't go  running. I need to step my cardio up as of april, and start jogging 4-5 times a week. Not going to be able to do that while squatting, so will drop legs until after tough guy.

So i had my leg session yesterday. Was pretty angry, as i went to the gym after work. Had about an hour in there, before i had to leave to get my train, and ended up waiting 20minutes for 6 skinny rudeboys taking their time on the power rack.
Having a bench competition or something. They took forever, so i had to cut out abs and leg press.

Squats - 70kg - 8/8/8
SLDL'S - 35kg - 8/8/8
Calf Raises - 120kg - 15/15/13

Squats were nice and deep, and really felt it in my quads, which was good. Will go up again next week.
Stiff legs were fine, and calf raises felt good too.

Weighed myself this morning at 13stone 9. So that's 2lb up on last week. Definate progress. Well on my way to 14stone.

Looking forward to chest tomorrow, going to try the 30's.

Had my chest session today. Went well. Dropped the incline's for time purposes. Also because i feel like i worked my chest pretty hard.

DB Press - 30kg - 6/6/5
Military Press - 40kg - 7/7/5
DB Flys - 17.5kg - 6/7 - 15kg - 8
Dips - BW - 10/10/10

Very pleased. Hit a personal best on the DB press. My Military was good due to the lack of inclines. Flys were ok. Went really deep on the last set.
Was very happy with my dips. Good depth, and just kept pushing them out.

The db's at my gym only go upto 30kg. SO in a couple of weeks, i'll have to move to bench. This causes two problems. I don't have a spotter, and i'll have to wait for ages to use it.

Anyway i'll cross that bridge when i come to it

Back/Biceps today, with a bit of core thrown in.

Had a bit of a headache all day, but went anyway. Not a bad session overall though dissapointed with my pullups. Missed out deads again

Pullups - BW - 6/6/7
BO Rows - 70kg - 10/10/8
DB Curls - 20kg - 6/6/6
DB Shrugs - 27.5kg - 12/12/10
DB side lean things - 22.5kg - 12/15
Ab work

I wasn't that happy with my pullup form. Very frustrating, as my dips are flying up. Might be worth, dropping the reps by 1, and really perfecting form.
Rest of the session went well.

Had legs yesterday. Went well. Due to some unfortunate circumstances, i ended up going heavier than i wanted, but worked out ok!

Squats - 70kg - 8 - 80kg - 6/7
Hamstring Curl - 52kg - 10/10/8
Calf Raise - 120kg - 17/17/17
Hip abductors
Abs

Some chap needed the 10's i was using, so i ended up doing 80kg for squats instead. They were heavy, but not as heavy as i thought they would be! Pleased, so will do 3 sets on 80 next week. Was going to be doing 72.5kg this week, so up 7.5 already hah.

Rest of the exercises went well.

Weighed in on monday at 13st 11, as well. Closing in on that 14st mark. Getting there easier than i thought i would, as i never got past 13st far without a struggle in the past.

I'm a lot more consistant now, and eat well 6 days a week. Will probably keep bulking until 14st 7 around the end of May. Then while my tough guy cardio training is in full swing, cut. So i should be healthier and have less fat come the end of July for tough guy.

Chest/tri yesterday

DB Press - 30kg - 8/8/7
Military Press - 40kg - 8/8/7
DB Flys - 17.5kg - 6/7/7
Dips - BW - 11/11/9

Db press went well, bit shakey.
Military was good. Might throw in some front raises next week.
DB flys felt reeeeeallly heavy this week for some reason. Miight drop the weight next week, and go for really strict form.
First two sets of dips were good, rushed on the 3rd set though.

Went Gym on Friday for Back/Biceps, and wasn't a bad session.

Pull ups - 6/6/7
BO Rows - 72.5kg - 8/8/8
DB Curls - 20kg - 6/6 - 17.5kg - 8
DB Shrugs - 27.5kg - 10/10/10
DB Side lean - 25kg - 12/12/12

Pullups, not much improvement, apart from better form this week.
Rows felt good, got massive bicep pump from them.
20's felt heavy this week, putting it down to the pump from the rows.
Shrugs and side lean things were good as well.

Weighed in today as well at 13st 12lb. Knocking on 14st.

Did some acro pole stuff on sunday. Good bodyweight exercises, and a lot harder than i thought.

I'm stopping squats now until after tough guy. Going to start focusing on cardio training now. Still going to eat big, but want to be a lot fitter. Will probably lose some weight in the run up to tough guy though.

Not updated in a while!

Well basically the last two weeks, i've had a bit of a nightmare. Had a couple of heavy weekends out partying, and not enough eating/training.

The weekend before last, i had a long weekend and didn't eat well at all, so lost a fair amount of weight. Then last week, i only had one gym session, and that was a very poor back/bi session.

Chins - 7
Lat Pulldown - 86kg - 7/6
DB Row - 30kg - 10/10/10
DB curl - 17.5kg - 8/8/7

Was still feeling the effects of bad eating, and the weekend.

Then easter weekend, ended up being another, very long weekend, and enjoying myself a little too much, so went against me again.

However, i am back on it properly this week, and am re-motivated once more, and started this week well.

I weighed in on tuesday morning at 13st 7, which is a net loss of 5lbs. Not great, but could've been worse. Started eating properly again on tuesday, so have been packing in the shakes and calaries again.

Went to the gym yesterday for chest/tri, and considering the weight i have lost, strength wasn't down that much.

DB Press - 30kg - 6/6/6
Military Press - 40kg - 7/7/7
DB Flys - 15kg - 8/8/8
Dips - BW - 9/8

Not lost too much. Another good session, and i'll be back to where i was a couple of weeks ago. So i should be back on the progression, the week after next, setting more PB's.

DB press was hard, but really pushed at it. Military went quite well considering. My flys were really really strict and deep, and felt good, i much prefer using a lower weight, and really going deep on flys.
Only did a couple of sets of dips, as my triceps were on fire at this point!

Got my back/bi on friday this week, and start my 'official' tough guy training on saturday.

I start training with my gf's dad this weekend, and boy i'm not looking forward to it. I haven't been for a run in weeks, doh. Ah well, it'll get easier the more we do.

Had a back session on Friday last week.

Pullups - BW - 7/6/5
Wide grip Lat pull down - 66kg - 8
BO Rows - 70kg - 8/7/7
DB Curls - 17.5kg - 8/8/8
DB Shrugs - 25kg - 12/12/12
Side leans - 22.5kg - 12/12/10

Not a bad session. Still not overly happy with my pullups, but ah well. 

Had my first proper tough guy training session on saturday. Went for a run with my gf's dad.

It was a 6km run around the park near me. Lots of steep inclines, and thin trails. We 4 sets of hill runs 1/4 of the way into the run. My god they were painful, i'll take a picture.

Was absolutely knackered afterwards, probably the most intense cardio i've ever done. Absolutely raped my feet with blisters though, so am investing in some compeed's and new trainers when i get paid.

By tough guy, we plan to be able to do the same course, with 10 hill runs, and 4km more added on the end, with some hill runs to finish it. I'm scared!!!