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walkie
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2017/01/08 14:12:14 (permalink)

walkie's journal Jan 2017

Hello everyone, I am walkie.
 
Firstly I really want to finish, like actually put up photo's at the end etc... I am sure I've finished more than I've not but still!
 
We travelled a lot last year so it was nigh on impossible to stick to plans, plus I got bored of weight training so ended up mostly doing callisthenics with weight training every now and then. I stayed in reasonable shape mostly due to not over eating and remaining pretty disciplined with diet.
 
December is a manic month for me so I had two weeks off everything over christmas - business, training, dieting - and just enjoyed myself. I regret nothing, it was quality, but man did I pile on weight.
 
Two things happened near the end of 2016 - I got a physio and discovered just how f**ked my body is, so daily stretching and  Yoga like practices started taking priority. Secondly I got back into sprinting - coached by my very qualified missus - which is an interesting dynamic & one I think she's relishing in (bossing me about to exhaustion).
 

 
This year we're travelling just as much, if not more, so it's gonna be harder - but as my bodybuilding boredom continues my missus has come up with a challenge this year, one she thinks I am suited to but one that will push me harder than I've ever pushed myself.
 
Become a 400m sprinter. 400m sprinting is the most disgusting track & field discipline and one in her own words 'you have to be slighted tapped in the head to want to do' so like I said she thinks I am suited to it. As such this journal will journal the first 3 months of that.
 
Most of the programming is down to her as this is her expertise with the strength training & diet devised by me.
 
Training (this will need to adapt and change based on progress or lack of)
This is the basic layout - there is a ton of depth I won't bother listing
 
Monday
 
AM - Sprinting
 
Warm up:
5 minute spin bike warm up
Vic leg warm up
 
Session:
Track - Speed @ Total Fitness
 
Tuesday
 
AM - Upper body strength
 
Warm up:
5 minute treadmill walk brisk
Various upper drills
 
Session:
Bench 5 x 5
 
Post stretching:
Static stretching post
 
PM - Jogging
 
To windmill and back
 
Wednesday
 
Warm up:
Vic leg warm up
 
Session:
Track - Tempo Session @ Blackpool Track
60-80% Max HR
1000m Total
 
Thursday
 
GYM
Heavy leg 1 week dead lift, 1 week Squat
5x5
Squat or Deadlift only
Static stretching post
 
Friday
 
GYM - Leg mobilty
Upper body light
5x4 80% of Tuesday session
Bench only
Amiee Mobility - light bar work
Static stetching post
 
PM
 
Jog to windmill & back
 
Saturday
 
GYM - Plyometrics
Arm pump - dumbbells etc
 
Sunday
 
Stretching
Sauna
Ice bath @ night
 
 
Diet
 
5.30am
 
100g Organic beef mince
25g Cashew nuts
1/2 Goats butter
1/2 Coconut oil
 
Sups:
Vitamin E
Vitamin D3
CoQ10
 
Workout nutrition
 
Various amino
 
9.30am 1 Hour post
 
15g Whey protein
Aminos
 
12.00pm
 
Tinned sardines
Asparagus
 
Sups:
Vitamin B
Vitamin Multi
 
2.00pm
 
1 Coconut oil
 
4.00pm
 
3 eggs
Spinach
1 Goats butter
 
6.00pm
 
1 Coconut oil
 
8.00pm
 
100g Chicken
65g Avocado
1/2 Goats butter
1/2 Coconut oil
 
Sups:
4 Krill oil
Trans resvertrol
Vitamin C
 
 
Plan with this is to be predominately a ketogenic athlete, with clever manipulation of carbs around training. Sprinting is a power to weight endeavour - every fat pound of bodyweight slows me down - hopefully keto will get me lean and manipulating carbs will give me energy. First two weeks is Keto only
 
PICS
 









 
WEIGHT etc
 
Weight as of this morning 154 1/2 lb
 
my tw*t like grin in the pics was promptly stopped when I actually looked at the pics. Can honestly say of every other before photo's I have put on here this is the most disappointed I've ever been. Lost a lot of muscle, my physique resembles partially melted butter and wtf is that chubby face.
 
Proper pi55ed at them
post edited by walkie - 2017/01/09 22:08:02
#1
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dazzz
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Re: walkie's journal Jan 2017 2017/01/08 14:30:11 (permalink)
May you fail miserably .....Diet could use more water 

  
Follow me on twitter,because I'm cool 

Follow @TheDietKitchen for great BB and fitness( now vegan) recipe videos http://www.youtube.com/user/thedietkitchen
 
#2
Animal
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Re: walkie's journal Jan 2017 2017/01/08 14:31:31 (permalink)
There goes the neighbourhood!

When you do finish, you probably win. You do get absolutely shredded.

Good luck.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
#3
dazzz
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Re: walkie's journal Jan 2017 2017/01/08 14:33:00 (permalink)
Animal
There goes the neighbourhood!

When you do finish, you probably win. You do get absolutely shredded.

Good luck.



That was in his glory days, fear not 

  
Follow me on twitter,because I'm cool 

Follow @TheDietKitchen for great BB and fitness( now vegan) recipe videos http://www.youtube.com/user/thedietkitchen
 
#4
walkie
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Re: walkie's journal Jan 2017 2017/01/08 16:09:22 (permalink)
dazzz
May you fail miserably .....Diet could use more water 


Diet could use more food! Just want to shed a chunk first couple then i'll see how high I can push cals.... not that you give a f*ck you're just here to troll me 
#5
walkie
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Re: walkie's journal Jan 2017 2017/01/08 16:10:15 (permalink)
Animal
There goes the neighbourhood!

When you do finish, you probably win. You do get absolutely shredded.

Good luck.

Cheers mate, not sure how i'll end up looking with all the sprinting and little weight, might just look malnourished lol
 
p.s your lifts are utterly insane
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GOVINDA
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Re: walkie's journal Jan 2017 2017/01/08 16:25:47 (permalink)
Ffs another cornerstone of MT, considering photo shopping my after pics now, good luck mate
post edited by GOVINDA - 2017/01/08 16:28:56

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#7
dazzz
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Re: walkie's journal Jan 2017 2017/01/08 16:43:53 (permalink)
walkie
dazzz
May you fail miserably .....Diet could use more water 


Diet could use more food! Just want to shed a chunk first couple then i'll see how high I can push cals.... not that you give a f*ck you're just here to troll me 




Its win win for me mate. If you fail, i will use it to troll you, and if you do well, I will claim that my insults pushed you to prove me wrong.
 
On a serious note, I like the look of your training, I'll be very interested to see how your before and afters turn out, because i'm moving away from weights orientated training myself 

  
Follow me on twitter,because I'm cool 

Follow @TheDietKitchen for great BB and fitness( now vegan) recipe videos http://www.youtube.com/user/thedietkitchen
 
#8
walkie
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Re: walkie's journal Jan 2017 2017/01/09 06:02:28 (permalink)
GOVINDA
Ffs another cornerstone of MT, considering photo shopping my after pics now, good luck mate

Are you gonna stay black or go back? It's a good look tbf, suits you
#9
walkie
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Re: walkie's journal Jan 2017 2017/01/09 06:03:07 (permalink)
dazzz
walkie
dazzz
May you fail miserably .....Diet could use more water 


Diet could use more food! Just want to shed a chunk first couple then i'll see how high I can push cals.... not that you give a f*ck you're just here to troll me 




Its win win for me mate. If you fail, i will use it to troll you, and if you do well, I will claim that my insults pushed you to prove me wrong.
 
On a serious note, I like the look of your training, I'll be very interested to see how your before and afters turn out, because i'm moving away from weights orientated training myself 


Yeah see how it goes, injury is my biggest worry though
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walkie
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Re: walkie's journal Jan 2017 2017/01/10 09:09:25 (permalink)
Training
 
Yesterday
(will detail when I get time)
Mobility 
Sprint drills 
HIIT on spin bike 15s max effort 3 min rest
 
Today
Lots of upper mobilty
Bench 5x5
65 x 5 for all sets
Stretching
Done
 
---------------------
 
Stuff
 
Not diving straight back into sprinting until my legs have loosened up a little and they've done a few bouts of spin sessions - I am quite injury prone due to poor flexibility, slight alignment issues etc
 
Strength training is ironic as its not strong. Bear with me, I am weak as a kitten atm, trying to play the long game and not injure myself chasing numbers. Hopefully I can get stronger quite quickly - but I haven't done any strength for probably close on a year 
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Re: walkie's journal Jan 2017 2017/01/10 10:46:29 (permalink)
Keeping an eye on you small lad 
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Re: walkie's journal Jan 2017 2017/01/10 11:37:59 (permalink)
Good luck and thanks for taking part.

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#13
walkie
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Re: walkie's journal Jan 2017 2017/01/11 22:11:14 (permalink)
cheers fella's
 
Jogged last night 3km - almost killed me
 
Track session tonight, 300m sprint, 300m walk (rest) 250m sprint, 250m walk, 200m sprint, 200m walk, 150m sprint, 150m walk, 100m sprint, 100 walk, 50m sprint, 50m walk = hell
 
Lot's of mobility and drills before - I'll list these at some point, might be interesting to some - doubtful though lol
 
Sauna tonight post training, going between that and cold plunge
 
Diet sh1t and lacking food but as listed
 

#14
walkie
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Re: walkie's journal Jan 2017 2017/01/12 17:04:25 (permalink)
Was meant to train legs today but they were battered so not a good idea. Main aim for the next 6 weeks is mobility, technique & injury prevention, everything else is second place.
 
Did an upper session, ton of mobility and stretching and some gymnastic / calisthenic work. Seems kinda pointless listing it out but will do at some point
 
Diet bang on and boring, who's idea was it to do strict keto?
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walkie
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Re: walkie's journal Jan 2017 2017/01/13 08:53:48 (permalink)
Sauna and cold plunging last night - part for fun part for function - there's research around about it including endurance - I need every ounce of help and I enjoy it so why not
 
Training
 
*light* strength this morning - if there is such a thing?
 
Bench
55kg x 5 
x 4 sets
 
Lots of mobility & stretching - again - also included some spine decompression in the form of hanging upside down with a weight plate
 
I'll add some videos and pic's of some of the drills & runs I've been doing at the weekend, also list out some of the mobility 
 
DIET
 
On the diet front I am deep into keto, blood measured at 1.7mmol last night which I was buzzing about cos after my 48hour fast it was around 1.7mmol then as I began to ate it dropped to 0.7 during the week which pi55ed me off so good to know I am properly in it and quite deep as well. Would love to experiment with beta hydroxyburate (sp?) aka exogenous ketones as apparently you can push that number up to 3-5mmol which is insane and the energy production from it is apparently little different from being fuelled on carbs. Plus one huge benefit of exogenous ketones is oxygen consumption on the same power output is reduced by 5-8% which is a huge amount especially for an athlete - only one study on it I believe but if I am doing 400m that's big benefit, definitely a 'hack' for racing. I won't win on genetics or experience but I can do everything else I can control to win
 
safe as houses
post edited by walkie - 2017/01/13 08:59:59
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walkie
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Re: walkie's journal Jan 2017 2017/01/15 12:42:43 (permalink)
Seems kinda pointless going to the effort of uploading videos in this journal - my internet makes it a half day affair.
 
Diet's changing a little next week, slightly higher protein and slightly lower fat, my more intense days yields higher fat by 200 cals. 
 
Might be at a friends next weekend which will kinda fcuk keto - if we're not and I can stick to my diet then week 3 i'll be adding carbs pre training ~ 7-15g and seeing how it goes (TKD)
 
Total rest day today, probably some stretching at some point. Fin
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walkie
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Re: walkie's journal Jan 2017 2017/01/18 07:18:55 (permalink)
Okie dokie
 
Saturday just gone was mobility & Plyo's
 
Sunday sweet FA
 
Monday - Mobility, drills & Spin HIIT *slight* glute pull - 
 
Tue - Bench strength:
 
70kg x 5 x 5 - all reps hit so I can jump 5kg next week - still taking this slowly rather than jumping in 'heavy'
 
PM - Jog in the rain - why do people do this for fun its awful - took 1 minute off last time, fitness storming up quick
 
Wednesday - 
 
AM off - I can do fun things like clean microfibre cloths and post on here
 
PM - should be a track session but have to keep that glute in check - might have to go to the bike - no problem, early days
 
 
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Re: walkie's journal Jan 2017 2017/01/18 09:44:23 (permalink)
I'm sure I remember you from back in the day...

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#19
walkie
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Re: walkie's journal Jan 2017 2017/01/19 14:56:51 (permalink) ☄ Helpfulby The_Lone_Wolf 2017/01/19 15:32:58
Nah someone else - he just nicked my avi 
 
Won't list training as it's long winded sprinting stuff - but I haven't run this week due to keeping my glute in check, I am sure it's ok but goal is injury free. Put some milage on the spin bike instead. 
 
Fitness is improving fast, took a minute off my jog on Tuesday.
 
This morning was my 'fun' in the gym, good old upper body pump, it's the only non performance related session I get so I can do whatever the f**k i want  Experimented with 12g of carbs in the form of haribo with 1tbsp coconut oil pre workout to see if I can get a pump and more intensity ala TKD. Worked a treat, was hardly a skin splitting pump, but it didn't feel like typical keto training, I looked full-ish and intensity was vastly improved. Blood ketones at 12pm were 1.3 and that's around my average anyways so it worked a treat.
 
Next step is to incorporate the TKD with my sprinting and see how I respond to that.
 
I am adamant about keto but I also know how much I change sh1t without giving them a proper length of time so here's hoping I can chill out and stick with it
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