Progress pic. Sorry about the quality of the photo. I don’t have a full length mirror or a good place to stand and my camera sucks in low light conditions.
Today’s eats:
Post gym (around 11.30ish): 2 scoops whey, 2g fish oils
Lunch (around 3ish): bacon-wrapped chicken, cabbage and leak stir fried in coconut oil, seaweed, mushrooms sauteed in butter
Evening (6.30pm): 2 scoops whey, 2g fish oils
Also did some foam rolling. I’m rollin’, quads are hatin’.
Fuck it, didn’t work. My upload speed is terrible so I’ll try another time.
I see your pic. And your abs. WTG! You look great.
Your workout tired me out just reading it… 
Ah, it’s showing now. Wasn’t earlier (for me anyway). And thanks. I still have a jiggly bit around my belly button (my bagel) but the upper abs are starting to come.
[quote]Cal Jones wrote:
I have a problem with cereal in general. I used to binge on muesli, granola, Fruit & Fibre and those little cinnamon toast things that are about 99% sugar. Obviously, these are still a danger!
[/quote]
we were seperated at birth.
The pic shows some nice progress!!
Grr. My internet speed has been awful for the past week or so. I checked it today and upload speed was less than 1Mb so I contacted British Telecom and they did a line test and said nothing was wrong. I checked it again and it’s back up to 5Mb. Bloody typical!
I had a shitty sleep last night. No problem going to sleep but woke up with a start about half past midnight. Thought I heard something. Went to the loo, came back, turned light off. Then heard something scuttling about under the desk by my bed. Could it be a fucking rodent, again? No mouse dirt in the kitchen and I thought I’d blocked off all the entry points. I didn’t sleep well after that - the mouse was probably more scared of me than I of it but it still startles me every time I hear or see one.
I woke up around 6.30am (that’s late for me!) feeling very groggy. I realised I was too knackered to lift or do a spinning class. Back is fried from deadlifting and I’m expecting Flo tomorrow or Monday (if she comes on time - tits are sore and judging by the oat binge the other day, it’s any time now). I went for a brisk walk around 10.30am - about three miles or so, hoping it would wake me up but I just felt knackered.
So, day off.
Eats:
8.30am 2 scoops whey, 2g fish oils
2pm Bacon wrapped chicken, broccoli, white rice, seaweed and pea shoots
6.30pm 2 scoops whey, 2g fish oils
Thought I needed the rice so I have energy to train tomorrow.
Funny, we just watched Tale of Despereaux …not sure if you’ve heard of or seen it.
Last week of Vacation?
Yeah. Sucks. Back to school next Monday.
I haven’t seen Tales of Despereaux but when I was working in recruitment I managed a couple of animators who had worked on it.
Still, cartoon mice generally don’t chew through cables or shit on your worksurfaces.
Your abs are definitely coming in. Excellent work all around. Its great that the deadlifting is back in your routine. Clearly some of the broken bits have healed.
I’m planning an at-home workout tomorrow due to hurricane and can’t remember the progression for your patented pushup/kettlebell swing routine. Can you remind me?
Certainly!
Push-ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Swings 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Go from one exercise to the other, no rest. It’s a killer!
Talking of which, I hope Mr Mouse enjoys his poisoned chow because he ate everything I left out for him. Little sod. Thought I’d got rid of him.
I definitely have a moose loose in the hoose, as they say in Scotland. I scattered lots of poison mouse food around the kitchen and it was all gone this morning. Some crumbs on the worksurface. I hope it’s not one of these genetic supermice with an immunity to warfarin.
I didn’t much feel like training this morning (probably due to Flo’s imminent arrival) but bribed myself by saying I could have a cheat day today. I know that’s not exactly healthy but a non-food treat such as a manicure, massage or new bit of clothing just doesn’t have the same appeal.
20 hypers
20 reverse hypers with V at top
20 clams (per leg)
20 single leg hip thrusters (foot on high bench) (per leg)
20 overhead bulgarian split squats, 5kg body bar (per leg)
20 straight leg deadlifts, 5kg body bar (for the stretch, really)
In the rack:
10 step-overs (Pin 8)
10 step-overs (Pin 10)
2 x Bar x 10
30kg x 10
5 x 40kg x 10
5 x 45kg x 5
5 x 50kg x 3
I took the training wheels off - or rather, I got rid of the box. I still have a bar in place so that I know how far to go, and eventually that will go when I am more confident.
Today’s squats were about building movement patterns and confidence more than anything. Hence, a lot of sets. I think I can safely say hip drive isn’t an issue for me at this point. Nor is knee cave. I am getting there and am starting to feel more hopeful about squatting properly.
2 x 35kg x 8
I did much better last time - got 10 reps at 35 and 8 at 37.5. It was just a struggle today. Perhaps it was the 18 sets of squats!
I usually do leg extensions first but someone was on the machine for the long-haul so I went straight to these. It might be that contracting my quads hard lets my hams relax so that they’re less grumbly when I go to the curls. I don’t know.
120kg x 10
160kg x 10
180kg x 8
10kg x 10
15kg x 10
20kg x 10
First proper attempt at these. Once I’d figured out how to do them without violating myself with the cable, I liked them.
Did some handstand work and stretching before heading to the supermarket.
Just waiting for my chorizo frittata to cook. Nom.
congrats on your squats. glad to hear that the movement is starting to feel comfortable. i don’t much like it… but volume seems to help me, too. i started doing step overs and i like 'em!
That squat workout looks very hopeful. I wonder if NOT running is helping all of the rest of your broken bits feel better? Who knows, really.
Thanks for the progression. My gym is closed today due to hurricane so I have to make something up here at home.
[quote]nlmain wrote:
[quote]Cal Jones wrote:
I have a problem with cereal in general. I used to binge on muesli, granola, Fruit & Fibre and those little cinnamon toast things that are about 99% sugar. Obviously, these are still a danger!
[/quote]
we were seperated at birth.
[/quote]
This is me too. What is wrong with us?!?!
Honestly, I’ve been tinkering with my diet lately and as I’ve mentioned a while back, I’ve gone lacto-pescatarian (no eggs). I’ve found that since removing meat from my diet I’m actually better able to handle carbs. So while I’m eating loads of carbs, from fruits, veg and nuts, I’m not seeing any spectacular bloat. I’m still monitoring this obviously (i.e. waiting for the moment when I blow the fuck up), but I wonder if there’s some sort of science to this…like maybe I crave those fruits and nuts b/c my body handles them well, and doesn’t handle the meat that well…? IDK.
Anyways, Cal, your training is really going great! Congrats!! I really feel your improved headspace in terms of your training and the progress is definitely showing. Abs are absolutely coming in!! And damn you and your hip/waist ratio. Good lawd!
Cal: great news about the squats!
^ x2!
Coolio on the squats. Ah yes its flo time for me too. Nice vertical lines there on the abs. I’m one of those weirdos that don’t think much of a 6 pack, but I do like the vertical lines.
Yeah I’m not sure I’ll get to the point where I’ll have a six pack. At the end of the day, I have a life - I’m a member of a chocolate tasting club, I have a good friend who bakes amazing cup cakes and I like to go out for the odd meal. I don’t think I’d want to go the Chickentuna route and eat only “plain food” in order to maintain ultra-low bodyfat levels (although I think she looks amazing, and at the same age as me). I want some definition and I want to fit into my clothes, which is where I’m headed now. My shoulders are coming in nicely and other parts are starting to tighten up.
Today is a bank holiday so the gym wasn’t open until 9am. Spin class was at 9.30am so there wasn’t time for a workout before that. I had considered doing arms after the class but by that point I was starving and my vest was wet through. I thought it best to go home, have a shake and get my sweaty gear off.
I did get a small warm-up in:
20 hypers
20 reverse hypers (with V at top)
20 clams (per leg)
1000m row: 4:12.6 (PB - recent, anyway. I can’t remember if I’ve gone faster in the past)
20 lateral raises (2kg dumbells for all below)
20 front raises
20 overhead presses
20 curls
20 hammer curls
20 L raises
20 bent over raises
Spin (45 minutes)
The gym was also really busy. I guess people were making the most of their day off to get some training in. I’d rather train tomorrow when it’s quieter.
I forgot to log my food yesterday - it was a cheat day. I had a frittata with sweet potato falafels (yum!) and salad; cottage cheese and blueberries, some dried fruit with nuts (my kryptonite, true, but I let myself indulge my pre-Flo cravings this once) and a Cote D’or elephant chocolate. It’s a large praline chocolate - I used to love these and I bought one on a whim. But actually I found it far too sweet. I guess my tastes have changed somewhat.
I’ll log today’s food later.
you make some nom food…
sweet potato falafel balls??
