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W1LL's Shape-Up - Jan 2012

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W1LL
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Re:W1LL's Shape-Up - Jan 2012 2012/02/16 11:15:16 (permalink)
Tuesday night hill sprints, took 26 mins.
 
Wednesday 40 mins cardio am then gym last night -
 
Squats
bar - 12
60kg - 10
100kg - 8
140kg - 2 - Doing them in a power cage as squat rack was taken, didn't feel comfortable at all but also felt suprisingly hard
100kg - 8, 8
60kg - 10
All reps nice and slow and deep
 
Leg Press
5 x 10 - 140kg - 10, 10, 10, 10, 14
Gained a couple of reps here
 
High / Low Cable Twist
5 x 12 - 20kg - 12, 12, 12, 12, 15
 
Reverse Cable Side Bends
3 x 12 - 10kg - 12, 12, 12, 12, 15
 
Leg Curl
5 x 15 - 50kg
 
45 Deg Back Ext
5 x 15 - BW
last 2 sets s/s
Plank
2 x 45 secs
Not done these for ages, going to bring them back in for a while
 
Good workout although no deadlifting as 3 lads started using it whilst I was squating and were still on it when I'd done!
 
40 mins cardio this morning and 5 a side tonight.
 
Diet been good all the time.

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
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W1LL
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Re:W1LL's Shape-Up - Jan 2012 2012/02/17 10:21:09 (permalink)
Very busy at work so not much time to update but 5 a side for an hour last night, was done in after that then up for 40 mins cardio this morning, legs feel like lead weights! Push press etc tonight then that's it for this week.
 
Will update more later.

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
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W1LL
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Re:W1LL's Shape-Up - Jan 2012 2012/02/20 10:18:51 (permalink)
Right, training from Friday -
 
Clean & Press
5 x 6 - 60kg
s/s
Barbell Row
5 x 10 - 60kg
 
Dips
5 x 10 - BW
s/s
V Bar Tricep Pushdown
5 x 10 - 15kg
 
Sup DB Durl
5 x 10 - 15kg
s/s
Decline Crunch
5 x 15 - 20kg
 
45 Deg Back Ext
5 x 10 - 20kg
s/s
Plank
5 x 45 secs
 
A good session to round off the week, I was knackered but motivated as I knew it was Friday! Felt good just doing it off the cuff rather than sticking to a set plan, sets & reps. A nice change. Blasted through it in anhour too.
 
Diet was good Friday, watched WCC Leeds v Manly.
 
Saturday, day off training & diet, swimming lesson with lad in the morning, quite like getting in with him as walking up and down the pool kind of acts like rehab in the legs and I stretch off too! Ate loads of crap food! Went to town for a suit fitting with my little girl then took my lad to rugby but we lost, booo! Quite abusy day really.
 
Sunday, back on diet, did some jobs with my lad in the morning, went walking and saw friends in the afternoon. Felt good at tea time so went for cardio, undecided what to do but unded up deciding on a 3 miler best effort, 24 mins I was damned pleased with that, was hoping for 26 ish, it might of even been a PB will have to check that. Everything prepared for today and early to bed.
 
Up for 40 mins cardio cardio this morning, bench press, etc later.
 
Diet for this week will change slightly as day off will be next Sunday as we got freinds coming round, so I dropped carbs down slightly as per my previous post yesterday, today & tomorrow, Wed will be mini re-feed fats dropped and replaced with good carbs, then back to low carbs until Sunday.

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
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W1LL
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Re:W1LL's Shape-Up - Jan 2012 2012/02/21 09:59:55 (permalink)
Training from last night -
 
Bench Press
60kg - 10
80kg - 8
100kg - 5, 5
80kg - 8
60kg - 10
Elbow was hurting again
 
Hammer Strength Shoulder Press
5 x 10 - 30kg
 
Wide Grip Pull Down
40kg - 12
50kg - 10
60kg - 8, 8
50kg - 10
40kg - 12
don't usually do these but the machine I wanted was taken, did them quite light but form was bang on with a good hold at the bottom and stretch at the top with no momentom
 
Overhead Tricep Ext
5 x 10 - 15kg
 
Preacher Curl
12, 12, 10 - 6 plates
10 - 5 plates
12 - 4 plates
 
Leg Raises
5 x 15 - BW
 
Losing a lot of strength but getting it done.
 
Diet was good.
 
Pretty crap nights sleep due to baby having a terrible cough keeping her up. Luckily no cardio this morning as missus working so had an extra hour in bed.
 
Cardio tonight but going to the gym for it for a change, I'm thinking 25mins HIIT on the treadmill followed by a 5km row. Two good things about this cut is how fit I am and how good you feel when you don't eat any crap. Especially first thing in the morning, I feel really fresh upon waking. Looking forward to getting some good carbs in tomorrow.

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
#64
W1LL
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Re:W1LL's Shape-Up - Jan 2012 2012/02/21 11:23:18 (permalink)
Found this article, may be worth a shot if I can get lean enough by a week out for it to make a difference.
 
http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/shredded_in_6_days

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
#65
mrbeige
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Re:W1LL's Shape-Up - Jan 2012 2012/02/21 12:03:54 (permalink)
Some great work going on in here bud, well done! 
 
Hope the little un's cough soon goes away

Cheers,
Stu

DL:255 .::. BP:115 .::. SQ:195 .::. OHP:85 .::. PP:100 .::. Log:85
My Journal
#66
W1LL
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Re:W1LL's Shape-Up - Jan 2012 2012/02/22 13:17:41 (permalink)
Cheers Stu.
 
Cardio last night ended up doing 30 mins intervals on the treadmill followed by some stretching.
 
Diet was good yesterday but I was starving all day!
 
40 mins cardio this morning, squats & deads later.
 
Changed my diet today to low fat but higher carbs. tuna and rice and now chicken and rice going down very well but still starving. Hoping the carbs will give me a boost in the gym later.
 
Checked back through my journal to last August and I was doing 4x6-100kg bench and working up to 160kg squat and 180kg deadlift so I'm well below that now which is diapointing but I was running some AAS then that i'm not doing now, could have something to do with it.

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
#67
Hoppy1975
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Re:W1LL's Shape-Up - Jan 2012 2012/02/22 16:21:54 (permalink)
Hope its still going well mate................interesting artictle, may have a little dabble with that in the in the final week!

Its never to late to become what you might have been !
#68
Fintan
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Re:W1LL's Shape-Up - Jan 2012 2012/02/22 16:39:19 (permalink)
Good find on the article mate, not sure it will be relevant to me as I won´t be lean enough, but might have a go anyway!
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titch84
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Re:W1LL's Shape-Up - Jan 2012 2012/02/22 21:51:28 (permalink)
Intresting article and read does anyone know if Taraxatone is safe to use in natural comps i have googled it seems to be out of stock, might be worth reseaching more mate. Seems like things are going well tho mate.
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W1LL
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Re:W1LL's Shape-Up - Jan 2012 2012/02/23 11:37:27 (permalink)
Cheers Titch, I didn't notice reading Taraxatone in the article. What is it?
 
If you look in my journal in the normal journal section you will see an article posted by Flanders which details an alternative water / carb depletion / load but with sodium manipulation too. It seems quite complicated to me. The article I posted seems simple but I guess it's not a one approach fits all kind of thing? Take a look see what you think.
 
Training from yesterday -
 
Squats
bar - 10
60kg - 8
100kg - 6
140kg - 5,5,5
100kg - 8
60kg - 10
Hamstring was ok, a pain in the arse technique wise as the bar was bent and it kept wanting to roll away from me or push me over, think there is 1 straight bar out of 6 and it's a bit of mission trying to find it. 140's felt ok but don't think I could have gone much higher for reps
 
Deadlift (frame)
5x5-120kg
Upped the weight, felt good although elbow was flaring up again first set, after that it was fine, hamstring was ok
 
Leg Press
5x10-240kg - 10,10,10,10,15
Rep PB
drop set
2x12-120kg
Did these as only had a few minutes before I had to leave so no point switching to other equipment
 
Ran out of time for hamstring curls and abs but got the compounds done. Intensity as in quickness of workout was down but weights were up, can't have it all I supose.
 
Diet was good, although I was eating alot more than usual I was still hungry all the time, added in a 2100hrs meal and had some chocolate as a result, had a better than normal nights sleep and woke up starving and don't really seem bloated from at all, looked better if anything, 40 mins cardio done and my legs felt pretty fresh and energy was good, back to low carbs for 3 days now. 5 a side tonight.

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
#71
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Re:W1LL's Shape-Up - Jan 2012 2012/02/23 13:11:53 (permalink)
It did look quite simple I don't think I will be lean to work but I researched the taraxatone it was a herbal Diurectic but you can no longer get it. Be interesting to see how it will work 3gallons is alot of water tho lol.you going to give it a try
#72
W1LL
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Re:W1LL's Shape-Up - Jan 2012 2012/02/23 13:16:06 (permalink)
May as well have a go if i can lose another few pounds in the next 4 weeks for it make much of a difference.
 
It would be an experience and I have nothing to lose.
 
have a look at the one in my other journal see what you think.

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
#73
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Re:W1LL's Shape-Up - Jan 2012 2012/02/24 15:12:06 (permalink)
No Deano I haven't said anything. I doubt they do anything as the majority of gym users show no respect for any equipment or anyone else in the gym. so i don't blame them.
 
Cheers steven, I know mate, sacrifices have to me made to reach a particular goal, but in this game you always want that little bit more or what you can't have and that's what drives us on mate!
 
Diet yesterday was good, 5 a side last night for an hour. Feeling very fit. Probably the fittest i've ever been in my adult life. Not a drop of alcohol since NYE and it shows. Lads at footy commented on my pace too which was good. It's a shame i'm probably going to have give up playing as my wifes working days are going to change soon due to child care arrangements and it's going to be too impractible. Either that or I give up lifting and just play footy a couple of times a week with some extra cardio thrown in. (Doubtful to say the least. :-\)
 
Decent nights sleep again and up for the last cardio session of the week and felt pretty good really considering the battering my legs have had in the last 2 days.
 
Managed to get to the gym earlier -
 
Clean & Press
5x5-60kg
s/s
BB Row
5x10-60kg
Kept this in from last week as quite enjoyed it
 
Dips
5x10-BW
s/s
DB Lateral Raise
5x10-10kg
s/s
V Bar Tricep Pushdown
5x12-10kg
Need to start adding some weight to the dips as BW is too easy
 
Face Pulls
5x10-25kg-10,10,10,10,12
s/s
EZ Bar Curl
5x10-10kg + bar
 
Side Bends
5x12-32.5kg
 
Cable High Low Twists
5x12-20kg-12,12,12,12,18
 
Good session to end the week. Hard but conditioning is certainly improving.
 
Diet for today is good and planned for tomorrow. Now time to rest up, do stuff with the kids, watch sport, and have a day off diet Sunday ready to go again on Monday.
 
Have a good weekend everyone.

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
#74
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Re:W1LL's Shape-Up - Jan 2012 2012/02/24 18:55:35 (permalink)
Looking solid and consistent. 
 
Not surprised your conditioning is improving with those supersets and trisets - gonna start doing more of these too. Much more fun than boring CV!

Formerly 'lil_jimmy'
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W1LL
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Re:W1LL's Shape-Up - Jan 2012 2012/02/27 10:40:16 (permalink)
Cheers Jim.
 
Weekend has been a bit up and down. Started off badly as I trained earlier in the day on Friday and I messed up my meal timings leaving a big gap and by the time I had my evening meal it was 2000hrs, I was absolutely starving, I ended up having 50g of rice with my homemade chicken and veg curry. I was still starving after but didn't have anything else to eat and retired to bed early for a good 8.5 hours sleep.
 
Saturday after swimming we were in a rush to go into town so meal 2 was a MRP. It didn't touch the sides and by lunch time I was starving. It didn't feel right, I'd been hungry during cut so far but this was something else. Ended up having 50g rice with the leftovers from Fridays dinner then a banana and some oatcakes with my protein shake at 1600hrs and some sweet potatoe wedges with my steak and veg at 1900hrs. I also had a few handfulls of dry roasted peanuts during the day. Calorie deficit was blown for the day I reckon but I didn't eat any crap was a plus point. Even eating extra all day I was still starving and I was contemplating switching to higher cals for a week as I thought something was wrong. I decided to sleep on that thought.
 
Woke up on Sunday after 8.5 hours good sleep with a totally different attitude - That I was going to absolutely smash this week to bits. My aches had eased and I felt good. Yesterday was a day off diet where I ate loads. A nice radox muscle therapy bath last night and all stuff was prepared ready for this morning.
 
Up at 6 for cardio, hat and gloves have been ditched as It's so mild, felt good and had time so added 5-10 mins to the route. So up to just short of 50 mins now. Also it's light now as I'm half way round which can only be a good thing. Been a pretty mild winter really.
 
Dropped carbs down to just meals 1, 2 & PWO as of today. Bench press, etc later today. Going to smash it.
 
5 weeks to go let's see what I can do.

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
#76
W1LL
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Re:W1LL's Shape-Up - Jan 2012 2012/02/28 10:35:52 (permalink)
Applied the magic before the gym, it was hard to get it tight enough on my own but did the best I could with it. It made a right mess of my arm! It felt better straight away and off to the gym I went.
 
Bench Press
bar - 12
bar - 10
60kg - 8
80kg - 6
100kg - 5, 5, 4, 4, 4
80kg - 8
60kg - 10
Elbow felt fine which was a good result, also would have got 5x5 with the 100kg had I had a spotter so happy with that too
 
OHP
5x10-40kg-10,10,10,10,11
Last 3 reps on the last set push press but gained a rep
 
Went to super set with pull ups after the first set but could feel my elbow straight away so gave it a miss.
 
Wide Grip Lat Pull Down
40kg-15
50kg-12
60kg-10
70kg-8
80kg-6
drop set
50kg-8
Hammer strength pull down was taken so did this instead
 
V Bar Tricep Pushdown
5x10-15kg
 
Preacher Curl
1x10-6plates
Could feel elbow so left it at one set
 
Sup DB Curl
4x10-15kg
 
Decline Crunch
BW-25,20,15,15,15
 
On the whole a good session. Pleased that the rubber band trick made benching pain free as benching is the corner stone of the workout. Other exercises can easily be swapped for ones that don't make it flare up.
 
Diet was good, good nights kip again, both kids sleeping through.
 
Feeling good this morning. Elbow feels a bit tender this morning but no pain. Dave & Enfant I don't think my tendonitis is as bad as yours as I only really get pain during the exercise and a bit of tenderness at other times, but I'll do the band trick tonight when the missus can help see if it gets better.
 
Diet wise for tomorrow I am thinking of losing the nuts, saving 300Kcals and swapping mackeral for tuna saving 130Kcals and making a rice dish worth 430Kcals. This shouldn't make a difference calorie defecit wise but it feels so much more satisfying eating carbs. I guess it's a bit like carb cycling doing this. Will look for a recipe tonight.
 
Hill Sprints tonight.

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
#77
Burney
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Re:W1LL's Shape-Up - Jan 2012 2012/02/28 12:08:49 (permalink)
Do you do any incline benching mate? I always used to have problems with my elbow and rotator cuff when I used to do flat BB bench. Now I haven't really done any flat benching for months and both my elbow and rotator cuff are fine. Not sure if it was the benching that was causing it but I'm happy it's gone.
 
Good going in here though, nice work

My new journal - Pics first page.
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walkie
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Re:W1LL's Shape-Up - Jan 2012 2012/02/28 14:47:49 (permalink)
5 a sides quality mate wicked cardio and a laugh, just a shame I miss out on the beers after
 
Agree 100% about alcohol. I just don't bother now and don't even fancy a drink, makes a huge difference. 
 
Some good training in here pal
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Re:W1LL's Shape-Up - Jan 2012 2012/02/29 14:23:59 (permalink)
Burney - Not usually mate. I do dips which work the upper chest well. I don't really get any shoulder problems when benching, good warming up and technique are key.
 
walkie - Cheers, I'll be having my first drink of 2012 this Sat as I got a big night out in Liverpool! It couldn't last forever!
 
Hill sprints last night, 24 mins so getting faster, lungs felt like they were going to burst and heart beat out of my chest! They don't get easier! diet was good, got in just in time to watch BBC at 9pm, Horizon special on fitness. Anyone else watch it?
 
Made some savoury rice for today and it's quite nice too. Soak rice in water for 10 mins. Make a stock with a veg stock cube disolved in 350ml of water. Heat tbl sp of oil in a pan, add whatever spices you want. Add rice to pan and cover rice in oil  spice mix, pour stock over and turn down heat so it's simmering, give it a good stir, cover, keep checking and adding a bit of water if needs be until rice is cooked as desired (about 20 mins).
 
50 mins cardio this morning, squats & deads later.

PBs-S-180,D-220,B-130,OHP-82.5kg
power clean-115kg, clean-105kg, C&J-100kg, snatch-60kg
 
Avi-Apr12-90kg
#80
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