WARP SPEED FAT LOSS - DAY #11 Date: 14/7_____
_____Diet
Starting weight: 98,7
Todays weight: 92,5
Difference: 6,2 Kg ← still moving down but becoming less and less
Diet is treating me really good these days. i like the food and i have no hunger when im done eating. but i might be underestimating the ammount of nuts im eating. still no cheating since weekend…
Training________
exercise bike
Warmup 205 watt: 5 minutes
Intervals 60s // 120s X 4
Steady state 225 watts: 20 min 31 sec. giving all out the last to minutes
_____Workout thoughts
fucking boring exercise bike. was thinking to myself the entire time that i should have gone for a run ! but its over and the calories was higher than i had the other cardio workout !
Benching and Brøndby Tomorow … the 2 best things to start with a B !
WARP SPEED FAT LOSS - DAY #12 Date: 15/7_____
_____Diet
Starting weight: 98,7
Todays weight: 91,8
Difference: 6,9 Kg ← yay under 92 !!! that so cool losing weight every day
im having a party for me because i am moving tomorow so i dont expect to be losing weight over the weekend. but ill keep checking it and will be back updating sunday or monday when i am set up at the new home
i am 1,8 kg from my goal so it will be entertaining to see how far i can take it during these days !
Training________
A1. DB Inc. Bp 3 sets x 6-8 - 34 Kg
A2. 3-point DB row.
Circuit #1 + #2 ← pressed for time so i did them as a megaset til i ran out of time
Interval: didnt happen
_____Workout thoughts
hate being pressed for time when working out ! it sucks to know that i will not finish before i start.
WARP SPEED FAT LOSS - DAY #16 Date: 19/7_____
_____Diet
Starting weight: 98,7
Todays weight: 92,4
Difference: 6,3 Kg ← been stale since the cheat day friday…
im still motivated … even though i still feel hungry i get the feeling that food isnt steering my life as much as it were !
But i am affraid that i am one of the people that would make excuses to not go under 90 !?
Training________
Training with one of my buddys yesterday went something like this
A1. Benchpress 3 sets of 5-7 x 100 KG
B1. Incline Benchpress 3 sets og 5-10 x 34 EH
C1. Chinups
C2. Reverse Lounge with weight
C3. Chrunces on ball
D1. Leg curl
D2. Calve raises
E1. DB Shoulder press
E2. Biceps Curls
E3. Tricep Pushdown
Interval 1 min at max, 1 min at 50% x 4
_____Workout thoughts
I have begun shortening the rest periods for my interval sessions ! this is kicking my ass harder i am really focused on finishing strong before i move definently on friday and beginnning a new life of my own !
WARP SPEED FAT LOSS - DAY #18 Date: 21/7_____
_____Diet
Starting weight: 98,7
Todays weight: 90,8
Difference: 7,9 Kg ← wtf ! under 91 for the first time in 4 years ! last time i was under 91 was when i had mono !
Training________
my back was hurting due to the pitch being really bad yesterday.
so i postponed it for today.
Comments_______
i am always sad when i have to skip a workout. but i am working a lot lately… 10 hours of physical labour… then get home and packing shit and cleaning everyday till i go to sleep. i hope i get to workout today though…
Nice weight loss for today ! i am half a pound away from reaching my start goal. ! and i still have 10 days left on the diet. when i reach 90 i set a new goal for the rest of the diet !
WARP SPEED FAT LOSS - DAY #19 Date: 21/7_____
_____Diet
Starting weight: 98,7
Todays weight: 91,2
Difference: 7,5 Kg ← baah… went up a little… better kickass with the diet today !
Training________
Deadlift worked up to when 6 reps felt heavy 120 kg x 6, 120 kg x 6, 130 x 6 ← gonna go for 130 all three sets next time.
Circuit #1 - 11 rounds !!! ← last time i did this circuit i did 12 reps pr. superset now i do 18 reps and i still got a round more ! now thats progress !
Circuit #2 - 7 rounds ← 2 rounds more than last time i did this.
intervals 30/30 x 6 Comments_______
work is hard these days but i feel full of energy and that showed up during the intervals. normally the intervals are 30/90 but i cut the rest periods to 30 second instead of 90 and i used higher wattage for sprints… i was Done afterwards ! i just put myself on the floore wiggiling like a fish once in a while! but it felt good!
i hate that my weight have shut back up ! i so much wanted to be hitting that magic number of loosing 18 pounds 1½ week before i end the diet so i might go to 88 kilo and ill even out on 90-92… which would be ideal…
Btw ive got some killer before and “during” photos !
so i lost my weight during the move… im sad to announce and i couldnt afford a new one at the moment… i had more important stuff to get
i also suffered from a foot injury because i have been batteling with a table…
but all that is okay now… i got a weight and it shows 90 each morning. so i am happy and ive got a great body.
The season starts soon so i am keeping up all the runnning and stuff. i also learned that intervals after the workout kick ass. so i am also taking that with me.
but here are the new training regime.
Training A:
Warmup
Complex 95 pounds
A1. Jump Squat
B1. Benchpress 5x5 *
C1. Romanian dealift 3-4 x 8-12
D1. Triceps 3-4 x 8-12
E1. Row 3-4 x 10-20
E2. Seated. Power Cleans 3-4 x 10-20
F1. High rep Abs
Conditioning finisher 12-15 min. 50/50
Training B:
Warmup
Complex 95 pounds
A1. Squat 5 x 5*
B1. Chin ups 4 x max reps
B2. Pushups 4 x max reps
C1. Step-up 3-4 x 8-12
D1. Shrugs 3-4 x 10-20
D2. Reverse flyers 3-4 x 10-20
E1. Plate Holds 3 x time
F1. Weighted Abs 3-4 x 15-20
Conditioning Finisher 12-15 min. 30/70
*useual 5x5 progress… if i can do all 5 for all 5 sets put on more weight… this makes more sense during the season because sometimes you might not be able to train so its difficult to keep on changing exercises !
did workout A today… but had almost no equipment so just made the best of it
benched 90 kg. 5x5
gonna train at that place until i find something better !