In a previous topic it was discussed that going so close to your 1rms all the time most likely wasn’t a good training idea for you. Ever consider working with 265 as your max and getting in submax work based on that?
1 Like
Yes . Thank you for reminding me. I am going to do so. It is just tempting to go for the Maximum.once I’m there. I wanted to do 272.5 as it is 600lb.
I am often sabotaging my progress this way. I am trying to address it. . I did the squats on Monday without going for a max.
I have been adding some breath work lately. I use light dbs and kB 24kg in the morning a few days a weak . Bicep curls, cleans and presses.
10,000 steps no workouts.
Breakfast ham 100 cal
Cups of coffee with milk?
1 burger Aldi 330 calories
Mexican rice and cheese 500 cal
1 mint dark chocolate bar 138 cal
Goji berries 200
Big bowl of sweet potato curry with lentils homemade ?
Some organic apple slices plain
Allowance is around 1700 calories
Rest from gym - quite sore quads - can walk ok on.flat
Planning on just drinking plain coffee and tea with sweetener
Any constructive input is welcome.
I am still looking to plan my workouts probably 3 days per week.
day 1 eleiko Cambered bar squat open bar
Day 2
Trap bar deadlift
Day 3
Double overhand presses single arm and bench press for convenience
Assistance movements in circuits or short rests i.e. 45s to 1 mimute
Start with Trap bar deadlift 265 kg X 0.6 building to 0.8 in coming weeks . Probably 3 or sets of 6-8
Cambered squat just 95 kg or perhaps 100 for a few sets of 6 high bar. Until I can establish a training max
Will probably include high pulls in warm up , as forearm niggle clears up.
Breakfast ham 100 cal
Cups of coffee with milk?
1 burger Aldi 330 calories
Mexican rice and cheese 500 cal
1 mint dark chocolate bar 138 cal
Goji berries 200
Big bowl of sweet potato curry with lentils homemade ?
Some organic apple slices plain
Allowance is around 1700 calories
Rest from gym - quite sore quads - can walk ok on.flat
Planning on just drinking plain coffee and tea with sweetener
Any constructive input is welcome.
I am still looking to plan my workouts probably 3 days per week.
day 1 eleiko Cambered bar squat open bar
Day 2
Trap bar deadlift
Day 3
Double overhand presses single arm and bench press for convenience
Assistance movements in circuits or short rests i.e. 45s to 1 mimute
Start with Trap bar deadlift 265 kg X 0.6 building to 0.8 in coming weeks . Probably 3 or sets of 6-8
Cambered squat just 95 kg or perhaps 100 for a few sets of 6 high bar. Until I can establish a training max
Will probably include high pulls in warm up , as forearm niggle clears up.
Plus 10, 000 steps today and everyday.
[/quote]
I don’t know of any folks looking to lose 100lbs in 8 months that regularly eat chocolate bars, and burgers tend to be the cheat meal. Rice tends to be plain and white, cheese a non-entity, and vegetables would be NUMEROUS.
2 Likes
Thanks I will.make better choices tomorrow. Should I cook my own rice. Are packets a bad choice?
You should not be eating any rice until after the wedding
1 Like
Yeah, and scrolling up I also see cheesecake/ice cream and fried rice. I’m no expert in losing a large amount of weight, but I can’t imagine these would work well for that. Heck, I don’t eat them and I’m not even on a weight loss journey.
1 Like
Will get rid of obvious junk. Will stick to veggie mix for now.
10,000 steps for day - calves and feet a bit sote
Friday
1st meal - plate of frozen vegetables mix and a tin of mackerel in tomato sauce
200 cal for 100 g so 240 cal for 120 g
Not sure on vegetable
1 cup of coffee with milk circa 25 cal
1 cup.of coffee 25cal
Half cup of tea 25 cal
About 10 frozen strawberries 330 cal 33 cal each
Fajita mix with chicken an onion and 2 bell peppers shared. I didn’t eat a wrap. 140 cal with wrap
1 chocolate protein bar low sugar homemade 160 cal
( Slipped up)
Will try to stay with natural food
Nearly 1000 calories.
Two pieces of lean chicken plus pack of Mediterranean vegetables.
Not enough food yet but not very hungry. Have not done much today though.
1 Like
Workout Saturday morning.
Box jumps up to 25/26 inches
Plus 20 kg jump
Bicep curls strictly 12.5 two set each arm
14kg 2 X 10 each arm
Pressed after curls.
Deadhangs 3 X 30 s
Experimented with Eleiko ope bar.
Carried and some steps ups.
Will add some videos
Food
Protein shake low sugar
Two chicken slices
Handful of almonds
3 cups coffee with milk
Vegetable quiche small slice
1 cup.of coffee
Pulled pork and beans and sausages in sauce with organic apple sauce
4 pieces of spinach
Close to 2 hours walking around 10,000 steps.
Smart watch not charging
Fell asleep in chair woke 3 am needed food
Two slices of chicken with apple sauce
2 Likes
Breakfast - sausage with beans mix plus two scrambled eggs
Tea - potatoes , carrots , mushy peas and three sausages
5 cups of tea or coffee with milk.
No walking as yet
Did Powertwister 90 gold plus 6.75 kg assistance 20 reps.
95 Mins non continuous walking.
Should be 10,000 steps or above
Small.meal potatoes leftover pork and 4 pieces of frozen spinach
1 handful of almonds and 2 Brazil nuts
I cup of coffee
Supplements
Turmeric and black pepper
Cod liver oil
Vitamin D capsules
1 Like
Breakfast
Quite a few slices of beef
2 coffees with milk
Second breakfast slice of cheese quiche (weak moment)
Cup of coffee with milk
Gym workout
Mostly pressing
And curls with dumbbells 4, 10 14, 16 X 10 reps each arm 18 kg failed to move .
So hammer curls one set
And a few concentration curls 22, 24, 26 kg x1 plus mini reps (for Powertwister Training)
I have really trained arms for long , so I can justify the work lol.
dB press 36 kg X 10 on right arm to failure (about 72 %) as 50 kg is Max)
Left arm is significantly weaker used 10 , failed on 35kg used 20, 30 X 10
R arm 40 kg X 4 a few sets of between 20-30kg
Regret the 36kg X 10 as it tired me out a lot
One dead hang about 15 s
Kettlebells 1 set of swings with 16kg
Worked my way to KB PRESS WITH 10 reps for
16, 20 , 24 x6 left
Right X 10 16 , 20,24,32 X 3 due to fatigue.
I want get my DB press back up and also bring up lagging biceps. I have improved a little going from 12kg for 10 to 16k for 10 each with reasonable form.
Hoping to ride out the beginner’s arms gains
Few sets of lat pulldowns on very light weight circa 50kg.
Bench press 60 kg X 12
90kg X 1 quit at this point.
Will add bench to another workout.
Will do 60 1rm so 130/140 for 6- 8 reps for a few sets.
Workout took an hour.
I am trying to condense the breaks on things like bicep work or light presses tagged onto warmup arms etc.
30 mins slow walking
A small tin of mackerel in tomato sauce and 2 sliced of toast with margarine. (Not happy about the bread will have to get some vegetables)
Coffee
Small handful of almonds 162 calories
2 or 3 Brazil nuts
Another slice of quiche
Made an error here around 600 Cal’s for half a quiche
About 1200 cal so far. It’s early yet though.
Just bought 5 big bags of frozen vegetables.
Evening meal 2 pork chops and 2 small potatoes and large selection of vegetables
217 cal per chop
So about 1600-1700 calories.
Have diet no calories drinks lemonade
At least
8,000 steps so far
1 Like
Slept 10 hours was knackered yesterday.
Breakfast - slices of beef perhaps 100 g 320 cal
And plate of vegetables 50 cal
1 banana 58 cal
Lunch - large plate of vegetables plus few slices of beef370 cal
Circa 30 mins walking
1 coffee with milk 25 cal
Tea/dinner - half a pack of frozen Mediterranean vegetables. Circ 266 cal
Plus an Italian style lean chicken burger 131cal
One small to medium potato 175 cal
1391 cal for day .
Need almonds yet 179 cal
1570 calories
Around 10,000 steps for the day
1 hour walk plus general walking.
May do a bit more
No weights today.
Looking to do Mon wed Fri .
I will incorporate conditioning work into these days and recovery allowing do weighted carries one day on the weekends.
Took supplements
Fish oil,. Cod liver oil , zinc picolinate, turmeric and black pepper
Late night snack goji berries about 100 calories.
1 Like
2 Likes
Breakfast two eggs plus vegetables
Lunch bean sausage mix plus vegetables
Brazil nuts 3
Handful almonds
1 orange juice 130 cal
6 pièces of toast with margarine slipped here
Half a can of mackerel in tomato sauce
Half a can of baked beans in tomato sauce
Consumed nearly 2,000 calories 500 over goal
Workout POWERTWISTER X 8 reps 90 gold with 6.25kg assistance. Miss plan by two reps. May try again in evening.Managed 4 reps in evening.
Gym workout LOWER BODY
ELEIKO OPEN BAR CAMBERED BAR SQUATS
65 X 10
95 X 7,8, 5 ALL nice reps
Trap bar
Warm up to
160 3 sets of 8 no straps on last set.
90 -120 rest
Bicep curls 12 X 10 reps each arm
14 X 10
16 X 10 hard last few reps.
A few concentration curls up to 28 kg strict .
No conditioning struggling today
5,000 step NEPA when I had watch on
30 mins walk
Probably a bit shy of 10,000 not by much though.
1 Like
Nice to see someone repping Cymru!
Thanks. Starting to see the wood for the trees slowly.I don’t speak it unfortunately.
1 Like
Went to every home game during qualifying. This song gives me chills!
I only heard it last year. I have not stopped listening to it. He was leader of Plaid Cymru Dafydd Iwans.
I did trying learning for 6 months on Duolingo . It is a very difficult language.
I have been thinking again,dangerous past time about why the Cambered bar squats are so hard.
I looked up Dave Tate’s comments. They certainly ring true. It pushes forward and back. It’s very hard to stabilise the bar due to your hand position . So you have to stay very tight.
I can’t believe how little I can lift on the Cambered bar. It does feel comfortable for the shoulders.it would probably be a bit easier with a lower bar position. Even the lighter weights catch up with me after a few reps.
The trap bar is similar in a way too. I saw Mark Rippetoe’s critique. To be fair , it is not really a bad thing with manageable loads re danger.
Mark Rippetoe got absolutely slayed all over the internet by probably thousands of top coaches, podcast hosts, youtube fitness and science guys. His Trap Bar critique was dogmatic bullshit.