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The Summer

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DerMalePhonkMann
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RE: The Summer 2003/07/29 15:55:14 (permalink)
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quote:
This new gym is prolly the most motivational I've ever been in. Don't know what it is about ear burstingly loud, rage filled metal music that gives it that effect

That would annoy me no end.
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Kieran Fisher
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RE: The Summer 2003/07/29 21:50:10 (permalink)
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29-7-03

Grip work:

Ivanko Super Gripper

Setting 1-3x5
1-4x5
1-5x5
1-6x5
1-7x3
1-8x3
1-9x2 singles (left), 4 singles (right)
#22
Kieran Fisher
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RE: The Summer 2003/07/29 21:56:37 (permalink)
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Food log: 29-7-03

7am - 1 white bagel with peanut butter, 2 sausages, small coffee with a little milk

10am - 1 large piece of brown toast with peanut butter, small coffee with a little milk

12pm - 1.5 chicken breasts, 1 piece of brown toast with peanut butter, coffee with milk

3pm - 1/2 chicken breast, small coffee with milk and sugar

6pm - 25g whey powder mixed with 500ml milk and 1 small banana

7pm - 2 chicken legs, 100g pork, vegetables, 1 Cadbury's flake (small chocolate bar)

9.15pm - 25g whey, 500ml milk, 1 small banana mixed
#23
Kieran Fisher
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RE: The Summer 2003/07/30 22:07:21 (permalink)
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30-7-03

Machine Shoulder press
60kg (132lbs) x8,8
80kg (176lbs) x11,6

Chins
BW x8,8 (yes!)

Dips
BW x5
27.5kg (60.5lbs) x5,5,3
BW x20

d/b Lateral raises
10kg (22lbs) x12,12,12

Weighted sit-ups
20kg (44lbs) holding 2x10kg plates on chest x5,5,5 (yes!)

Food log:

7am - 2 sausages, 2 pieces of brown toast with peanut butter, small coffee with milk

8.30am - 1 piece brown toast with peanut butter, small coffee with milk

12pm - 2 sausages, 1 pork chop, 1 pieces brown toast with peanut butter, small coffee with milk

3pm - 1 chicken breast, small coffee with milk

5.30pm - Whey, small banana, mixed with 500ml skimmed (fat free) milk, 1 bread roll

9pm - Protein, carbs and creatine mixed drink in milk at gym towards end of workout

10pm - 2 yolks, 3 whites, fried in a little olive oil, green beens
#24
Kieran Fisher
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RE: The Summer 2003/08/01 22:49:20 (permalink)
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31-07-03

A little grip work on Ivanko Suppergripper, not heavy.

1-08-03

SLDL
60kg(132lbs)x8
80kg(176lbs)x5
100kg(220lbs)x3
120kg(264lbs)x15 - good set, about 150% BW

Bent over barbell rows
60kg(132lbs)x5
70kg(154lbs)x10,10,8

U-bar shrugs
100kg(220lbs)x12
110kg(242lbs)x14

Machine calf raises
#12+120kg(264lbs)x22,8

Food log:

7am - home made protien bar (peanut butter, honey, whey, oats), whey shake with 500ml skimmed milk and small banana

9.30am - another home made protein bar

12pm - home made protein bar and 1 can of tuna

5.30pm - whey shake with 500ml skimmed milk and small banana, home made protein bar

8.30pm - fish and chips

22.48pm (now, haha) 1 twin section kitkat

Yes, the diet didn't go to plan today. There are a number of reasons, none very interesting, except to say that if you advertise that you'll be open to 6.30pm, that means you should still have every product on the shelves at 5.45pm. Closing at 6.30pm means you CLOSE at 6.30, then, when all the CUSTOMERS have gone, you unstock everything and put it in storage. This should be taught in schools - it's simple business.
#25
Kieran Fisher
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RE: The Summer 2003/08/04 00:04:36 (permalink)
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3-8-03

Grip work:

Ivanko Suppergripper -

1-4x5
1-5x5
1-6x5
1-7x3
1-8x3
1-8x Left: 21 singles, Right: 19 singles

Food:

Cooked a week's worth of veg and chicken breasts tonight. The weekend has been an "eat whatever you want" one, but the splurge hasn't been to bad. Meal plan for the next week looks pretty much like this - critique if you wish - how strictly it's kept to will be exposed in daily food logs:

7am - 2 yolks, 3 whites, vegetables
9.30am - home made protein bar (peanut butter, honey, oats, whey powder)
12pm - Chicken breast, vegetables
3pm - Home made protein bar as before
5.30pm - Whey shake (500ml milk, 30g whey powder, small banana, mixed together)

After this, the meals will vary depending on whether it's a gym night or not. If it's a gym night, the next meal will be consumed between 8.30pm and 9.30pm, and if it's not, probably between 7pm and 9pm.
#26
Kieran Fisher
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RE: The Summer 2003/08/04 22:03:02 (permalink)
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4-07-03

Squats
60kg (132lbs)x5
80kg (176lbs)x3
100kg (220lbs)x1
115kg (253lbs)x3,3,3 - getting much faster out of the hole

Speed squats
70kg (154lbs)x5x3

Front squats
75kg (165lbs)x3x5

Weighted sit-ups
20kgx3x5

Machine curls
#5x8,8,8

Food log:

7am - 2 yolks, 3 whites, veg
9.30am - home made protein bar
12pm - chicken breast, veg
3pm - home bade protein bar
5.35pm - 30g whey, 500ml skimmed milk, 2 small bananas
9.30pm - 30g whey, 500ml skimmed milk, 1 small banana
10pm - some rum and diet coke
10.20pm - 1 chicken breast, 2 venison and wild boar sausages, vegetables
#27
Kieran Fisher
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RE: The Summer 2003/08/05 19:54:32 (permalink)
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5-07-03

Food log:

7am - 2 yolks, 3 whites, veg, coffee with milk
9.30am - 1 home made protein bar, tea with milk
12pm - 1 chicken breast, veg, tea with milk
3pm - 1 home made protein bar, small tea with milk
3-5pm - 1 500ml diet coke, a few mints
5.40pm - protein shake (30g whey, 500ml skimmed milk, 2 bananas), 2 white bread rolls with humous spread
7.50pm - Some beef (maybe 1/4 to 1/2 lbs), some prawns with a little oily dressing, veg, huge diet vanilla coke

I was quite hungry when I got home at 5.30pm, so probably need to take in more at the 3pm, or 9.30am time slot.
#28
Kieran Fisher
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RE: The Summer 2003/08/06 23:01:30 (permalink)
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6-08-03

Machine shoulder press
60kg (132lbs)x8,8
80kg (176lbs)x8
85kg (187lbs)x2

Shoulders had twinge in them before start of workout. Might lower reps seeing as high reps don't seem to mesh well with the 6 days a week GPP of working on a building site. Today was around 32-36 degrees, so the low shoulder press reps may have had something to do with this. I'll see what happens next week and adjust accordingly.

Chins
BW + 5kg (11lbs)x8,5.5

Dips
BWx5
30kgx5,4,3
BWx20

d/b laterals
10kg (22lbs)x12 - again shoulders sore and gym about to close, so just did the one set.

Weighted sit-ups
20kgx7,7,4 - low rest. Felt strong on these.

Food log:

7am - 2 yolks, 3 whites, veg, large coffee
9.30am - home made protein bar, tea with milk
12pm - 1 chicken breast, veg
3pm - maybe 170g beef, 2 ltrs diet coke
5.30pm - whey shake (30g whey, 500ml milk, 1 banana, 1 table spoon peanut butter)
10pm - 1 large sea food pizza!

Should set on and off diet days, so as to have a real written down target for how strictly I should be eating. I like my food, and I get bored quickly eating the same stuff, so perhaps 2 off days and 5 on days would be enough to keep me on track, yet still enjoying life's culinary variety.
#29
Kieran Fisher
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RE: The Summer 2003/08/06 23:04:35 (permalink)
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Oh, forgot to add:

6-08-03

Weight at 8.45pm in gym = 12st13.5lbs (181.5lbs)
#30
Kieran Fisher
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RE: The Summer 2003/08/07 21:01:02 (permalink)
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7-08-03

A little grip work on Ivanko suppergripper. Grip was, however, fried from working on site. I seem to be given all the "lift that", "move that" jobs, which - on the positive side is good for fat loss, fitness, and GPP!

Food log:

7am - left over pizza from last night, 2 slices, 2 glasses of orange juice, 1 large coffee
9.30am - 1 slice of brown toast, 1 whey shake (500ml skimmed milk, 30g whey, 1 banana)
12pm - 1 chicken breast, 2 slices of toast
3pm - 1 chicken breast
5.30pm - whey shake (60g whey, 525ml skimmed milk)
5.30-8.30pm - some chocolate chip cookies, a cappuchino with full fat milk

I've run out of food for the week, so it looks like I didn't cook enough veg and chicken breasts. This is a major problem in the diet, since when I run out of food, I tend to just pick up/make whatever's fast and easy due to time limitations. If I slove this problem, then the diet can be much stricter and lapses less common.

Ideas for next week:

1) Buy a couple more tuppawear containers
2) Cook 2 containers of veg Sunday night, and 12 chicken breasts
3) Have Saturday or Friday as an off day

Still, this is the longest I've ever stuck to a good meal plan. I can actually see my abs and some oblique muscles!

Other notes:

Feeling a bit worn out at the moment. Muscles are tired all over, and I think I just need a good night's sleep. 5-7hrs is not enough when you're working a hard physical job, and working out with weights 3 times a week. This leads me to the scary conclusion that I may have to.......*shock! horror! GASP! SCREAM!*........go to bed earlier.........*sniff, sniff*. I'm thinking 10pm may be in the works.
#31
JF
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RE: The Summer 2003/08/07 22:09:27 (permalink)
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I hear you, going to bed earlier is a pain, you feel like you're always at work or in the gym...

By the way, keep up the good wrok!
#32
Kieran Fisher
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RE: The Summer 2003/08/08 17:43:21 (permalink)
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Yeah, it's majorly hard to pull back sleeping patterns, and really easy to extend them. I remember reading a study on jet lag with backed that up too, so it's not just us who find sleeping earlier hard!

Last night was another 11.40pm sleep, wake up at 6.30am evening.
#33
tbowman
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RE: The Summer 2003/08/08 18:11:07 (permalink)
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I like your routine...nice and simple and includes what matters for core strength.
#34
Kieran Fisher
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RE: The Summer 2003/08/09 14:22:04 (permalink)
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Thanks for the note TB! Good luck in your meet!

8-08-03

Great workout!

SLDL
60kg (132lbs)x8
80kg (176lbs)x5
100kg (220lbs)x3

**** (from this point on, workout was completed in 35 minutes)

125kg (275lbs)x15 - good solid reps, and had more in me

Conventional deadlift
140kg (308lbs)x1
180kg (396lbs)x1
190kg (418lbs)xmiss, got it up to my knees

Machine iso rows
80kg (176lbs)x8,8,5

U-bar shrugs
110kg (242lbs)x18,12

Machine calf raises
#12+120kg (264lbs)x24,6

Notes:

The 180kg went up very fast, and following that the 190kg was almost there (would have been had I been fresh) and this was AFTER doing the hard set of SLDL's with 125kg!!! This means that my conventional deadlift is probably in the region of 190-195kg! This is excellent since currently, I'm only 12st13.5lbs or so (181.5lbs, or 82.5kg). With a little more cardio, a little more dedication to diet, and a couple more months of heavy lifting, I figure I'm probably good for 210-220kg (462 - 484lbs) at around 80kg bodyweight. That would be fantastic! I'm very pleased.

Food log:

Mostly junk with a few protein shakes. Went out on the town at night, and drunk quite alot of red bull and vodka, plus a few shooters early on.
#35
Kieran Fisher
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RE: The Summer 2003/08/12 17:36:39 (permalink)
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11-08-03 *all numbers in Kilos

Squats
60x5
80x3
100x1
120x3,3,3 - fast

Speed squats
70x5x3

Front squats
80x5,4,3

Weighted sit-ups
20x7,7,7

Machine curls
Super-set:
#6x6
#5x4
#4x4

Weight = on home scales about 13st with sweaty clothes on, and 82k without.

Notes:

Think I'm adding weight, though still getting leaner. This is annoying, since I want to be going down to 175lbs rather than above 180. Will take another look at diet, and maybe do cardio on the off days since I haven't really been keeping to that.

Food log:

7am - 4 sausages, veg
9.30am - 1 chicken breast
12pm - 1 chicken breast, veg
3pm - 1 chicken breast
5.30pm - protein shake (500ml in total, mix of water, skimmed milk, 30g whey, and 2 bananas)
7pm - protein shake (500ml milk, 30g whey) *[didn't finish it]
10-10.30pm - 1 sausage, veg, finished protein shake

Also made protein bars tonight - to aid my memory I'll put down what I put in:

2 cups wholemeal oats
1 cup peanut butter
1/2 cup honey
120g vanilla whey powder

= 14 small bars
#36
Kieran Fisher
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RE: The Summer 2003/08/12 21:38:52 (permalink)
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12-08-03

Food log:

7am - Protein shake (500ml skimmed milk, 30g whey), 1 home made protein bar, 1 large coffee with skimmed milk
9.30am - 1 home made protein bar, small tea and milk
12pm - 1 chicken breast, 2 cups of sweetcorn and peas, small tea and milk
3pm - 1 home made protein bar, small tea and milk
5.30pm - Protein shake (500ml skimmed milk, 1 small banana, 30g whey)
9.30pm - eggs (2 yolks, 3 whites), 1/2 a cup of cottage cheese, 3/4 cup of vegetables
#37
Kieran Fisher
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RE: The Summer 2003/08/14 22:09:17 (permalink)
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13-08-03

Food log:

Away on business - kept pretty close to diet, and ate healthily,

14-08-03

Workout:

Machine shoulder press
60kg (132lbs) x5,5
85kg (187lbs) x3
90kg (198lbs) x3
80kg (176lbs) x6

Chins

BW+5kg (11lbs) x8,6.5

Dips
BWx5
BW+30kg (66lbs) x5,5,5
BWx20

Dumbell laterals
10kg (22lbs) x12,12,12 + 2 cheats and slowly lower

Weighted sit-ups
20kgx8,8,8

Food log:

7am - Protein shake (500ml skimmed milk, 30g whey), 1 home made protein bar, 1 large coffee with skimmed milk
9.30am - 1 home made protein bar
12pm - 1 chicken breast, 2 cups of sweetcorn and peas, small tea and milk, small piece of chocolate
3pm - 1 home made protein bar, small tea and milk
5.30pm - Protein shake (500ml skimmed milk, 1 small banana, 30g whey)
9.45pm - 1 grilled kipper, 1/2 cup cottage cheese, 1 cup sweetcorn and peppers, large hot chocolate

Notes:

Shoulders stiff and sore, probably from over use on the building site. I can especially feel this whilst doing shoulder presses, so next week will change from doing the overhead presses, to probably incline dumbell presses. Back is also slightly sore around the middle, just to the right hand side of my spinal erectors - this again, is probably from a lack of sleep, combined with intensive workouts and working on site. To combat both these problems, I'm going to increase my fish oils intake, try to get more sleep, and take a hot bath at the weekend.
#38
Kieran Fisher
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RE: The Summer 2003/08/15 22:31:24 (permalink)
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15-8-03

SLDL
60kgx8
80kgx5
100kgx3
130kgx12, quick rest, then 3

Machine iso rows
80kgx8
85kgx8,8.5

U-bar shrugs
115kgx12,12

Machine calf raises
#12+120kgx27,3

Food log:

7am - Protein shake (500ml skimmed milk, 30g whey), 1 home made protein bar, 1 large coffee with skimmed milk
9.30am - 1 home made protein bar
12pm - 1 chicken breast, 1 cup of sweetcorn and peas, small tea and milk, small piece of chocolate
3pm - 1 home made protein bar, small tea and milk
5.30pm - Protein shake (500ml skimmed milk, 1 small banana, 30g whey)
7.45pm - at gym: protein powder mixed with water
9pm - fish and large chips, 2 glasses of apple juice

Notes:

My back's sore - which mean I need more sleep.

I figure Friday night and Saturday can be my off-diet days. Looking in the mirror when I was taking a shower tonight, I could see the top two abs quite clearly, and some good seperation on my shoulders. I'd like to set up a mirror so that I can see myself from behind, since I think (as my back is generally my strongest body part, and also one that tends towards leaness) it should be looking pretty good now.
#39
DerMalePhonkMann
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RE: The Summer 2003/08/18 08:33:58 (permalink)
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quote:
Originally posted by Kieran Fisher

Cooked a week's worth of veg and chicken breasts tonight.[/br]

Not a good idea mate. Cooked chicken lasts 4 days max in the fridge.
#40
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