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22 Mar
Football Pitch Runs 2 x 3 x 2 lengths (1.5 mins, 4 mins) in 43-44 secs
Fasted A.M. Walking ~40 mins23 Mar
A1 Hip Thrust – 6 x 90kg, 110kg x 5, 5, 8
A2 Weighted Leg Crunch 4 x 15
B1 Bent Over Row – 60kg x 8,8,8
B2 TRX Tucks – 3 x 12
Bench Press – 95kg x 5,5,6
Side Plank 3 x 45 secs with 6kg
Burpees – 8 x 10 (30 secs work, 60 rest)24 Mar
Front Squat Tabata – 30kg (52 reps)
26 Mar
Rowing Machine – 8 x 50 secs fast, 100 secs slow (4.8km total)
Front Squat – 85kg x 5, 5, 7
A1 OHP – 3 x 5 x 60kg
A2 Pullups – 5 x 10kg, 5,5 x 15kg
V-Sits – 14, 12, 10, 9
Weighted Knee Tucks – 4 x 12 x 3.5kg
Stir the Pot – 4 x 30 secs27 Mar
Burpees – 8 x 10 (30 secs work, 57 rest)
Fasted A.M. Walking ~50 mins28 Mar
Burpees – 8 x 10 (30 secs work, 55 rest)
Fasted A.M. Walking ~20 mins
Hex DL – 5 x 100kg, 5 x 120kg, 6 x 140kg
Bench Press – 96kg x 5, 5, 6
Bent Over Rows – 6 x 65kg, 2 x 5 x 70kg
L-Sit ISO – 4 x 15 secs
Swiss Ball Crunch – 2 x 10 x 10kg, 10,12 x 20kg
Ab Wheel (with pull in) – 8,7,6,6Looking much leaner this week, under 71kg which is close to 3kg lost since I started. This week I started with low carb high fat but having read a bodybuilding pre-contest diet plan I switched back to higher carb. Ended up with P140 C160 F65 Cals 1800. I’ve also moved my conditioning to first thing in the morning and followed it with fasted walking. Probably two weeks to go before I call it quits, but a lot of people do 12 week transformations so we shall see.
15 Mar
Fasted A.M. Walking ~40 mins
20kg Sandbag Squat x 50 – 7:0416 Mar
Front Squat – 85kg x 5, 5, 5
OHP – 60kg x 5, 5, 5
Burpees – 7 x 8 (24 secs work, 25 rest)
Hanging Leg Raise w Twist – 4 x 10
V-Sit (Rugby ball transfer) – 4 x 10
Stir The Pot – 30s, 30s, 30s17 Mar
Rowing Machine – 1km in 3:39.2
1250m at 1:59/500m pace
250m in 50.3 secs19 Mar
Front Squat – 87.5kg x 5, 5, 5
Bench Press – 95kg x 5, 5, 5
L-Sit Hold – 4 x 15 secs
Suitcase DL Hold – 25kg x 30 secs, 35kg x 30 secs, 30 secs20 Mar
Fasted A.M. Walking ~35 mins
150 Jump Squats in 6:5821 Mar
Bleep Test – Level 9 Shuttle 11
TRX Inverted Row – 3 x 10
Leg Raise – 3 x 10Assembled a new piece of gym equipment on the 19th which took hours, meaning I had no enthusiasm for abs or burpees. Woke up today (21st) with a tender lower back so I moved conditioning a day early and finished up with some back exercises and a bit of abs. I’m doing pressing, deadlifts and heavy front squats, alongside lots of burpees so it’s no surprise my back is playing up. Next gym session i’ll start pairing push-pull, so pull ups on OHP day and bent over rows or TRX rows on bench day.
Roughly the same macro’s this week, still getting vegetables in but relying on bread too much. Have been tracking my weight and decided to plot it today. Pleasantly surprised by the slope as I feel like i’ve stalled a bit. The first three weeks I didn’t focus on dropping calories, it was all about doing ab training 4x/week. Weeks 4-10 are going to be 1800kcals and if I need a boost i’ll up my training or do more fasted walking.
Effectively down 0.5kg/week since my calorie deficit.
8 Mar
Fasted A.M. Walking ~35 mins
Football Pitch Run Length Lunge Width, 2 laps in 9:289 Mar
Front Squat – 82.5kg x 5, 5, 5
Bench Press – 92.5kg x 5, 5, 6
Burpees – 5 x 14 (42 secs work, 60 rest)
Hanging Leg Raise w Twist – 4 x 10
Stir The Pot – 30s, 30s, 25s
V-Sit – 3 x 1010 Mar
Rowing Machine – 10 x 1 min row, 1 min rest
12 Mar
Front Squat – 85kg x 5, 5, 8
OHP – 60kg x 5, 5, 5
Burpees – 3 x 20 (60 secs work, 120 secs rest)
V-Sit (Swiss Ball Transfer) – 4 x 10
Bench Press Situp – 3 x 10 x 40kg
Res Band Woodchop – 3 x 10 secs13 Mar
Early start and late finish, no time for anything
14 Mar
Hex DL – 5 x 100kg, 5 x 120kg, 7 x 135kg
Bench Press – 93.5kg x 5,5,7
Hanging Leg Raise (Toes To Bar, L-Sit, Knee) x 4, 4, 4
Hanging Leg Raise (1x Toes To Bar, 2x L-Sit, 3 x Knee) x 3
Side Plank – 45 secs, 6kg x 45 secs, 45 secs
Dying Roach – 3 x 30 secs per direction, 10 secs rest
TRX Superman – 25s, 3 x 15s
Burpees – 7 x 8 (24 secs work, 25 secs rest)I was going to maintain my weights but there’s no harm in increasing them in line with Grey Skull. Looking to increase the volume of ab work in the next few weeks, have decided to shoot for 1700 kcal/day and just wait it out until my abs look good.
This week looks like being around P137 C137 F75 Cals 1770. I didn’t increase my protein intake, I average 10-15g day of EAA’s which are really high quality, so that’s roughly as good as 30g from a food source.
Here I am early March..
1 Mar
Fasted A.M. Walking ~35 mins
Jump Squats – 150 in 8:402 Mar
Front Squat – 80kg x 5, 5, 9
OHP – 3 x 5 x 57.5kg
Burpees – 5 x 10 (30 secs work, 50 rest)
Hanging Leg Raise w Twist – 4 x 10
TRX Tucks – 3 x 10
Long Plank – 3 x 30 secs3 Mar
Rowing Machine – 3 x 500m (2 mins), 500m ~1:51, ~1:51, ~1:51, ~1:53
5 Mar
Front Squat – 82.5kg x 5, 5, 8
Bench Press – 92.5kg x 5, 5, 8
Burpees – 6 x 11 (33 secs work, 60 secs rest)
L-Sit ISO – 4 x 15 secs
TRX Tucks – 4 x 10
Hollow Rock – 3 x 30 secs
Vacuums – 4 x 10 secs6 Mar
Fasted Walking ~35 mins
(10 mountain climber, 1 burpee) x 25 in 7:407 Mar
Hex DL – 5 x 100kg, 5 x 120kg, 7 x 132.5kg
OHP – 57.5kg x 5,5,6
Burpees – 6 x 11 (33 secs work, 57 secs rest)
Dbl Leg Crunch – 4 x 12 x 3.5kg
Ab Wheel – 3 x 6
Res. Band Pallof Press – 3 x 10Much better week, this feels like how you burn fat. The weights sessions are over in a second but still challenging, and adding in burpees feels like the right thing to do. The ab workouts have increased in intensity now that i’m allowing a day recovery, I know they heal quickly but I feel the exercise working more with this setup.
Nutrition was P138 C154 F76 Cals 1850 on average over this week. Need to be careful not to drop protein much more and i’ll shoot for P150 next week and drop the carbs further. No idea how keto followers manage so much fat when 80g/day is an effort to me. I think multiple avocado feedings a week and lots of salmon will help as i’m relying too much on peanut butter and eggs.
I think Brad Pitt in Fight Club is a physique that’s not a realistic target for the average guy but one they visualise achieving one day. Reading up on it he went from 168 lbs to 155 lbs (76.5kg to 70.5kg) and he’s taller than me. I’m sitting around 72kg at the end of this week and if I held onto my muscle then I could drop down to 69-70kg and look quite good. If we said 2kg then I could lose 0.7kg/week and finish this project at the end of the month. I’ve purposefully dropped calories at a slow rate so it doesn’t feel like a diet, which is a strategy I picked up from the book Mindless Eating. Rather than go much lower than 1800kcal/day I can make an effort to up my activity level, perhaps getting off a stop early on the tube and walking or using my standing desk more.
22 Feb
Fasted A.M. Walking ~30 mins
Frequency Push Ups – 3 x 1623 Feb
Front Squat – 6 x 65kg, 4 x 6 x 70kg
OHP – 5 x 6 x 52.5kg
Pull Ups – 3 x 5 x 10kg, 2 x 5 x 15kg (2 mins rest)
Hanging Leg Raise w Twist – 4 x 10
TRX Push Up – 3 x 10
Long Plank – 3 x 30 secs, 1 x 20 secs24 Feb
Rowing Machine 1km time trial – 3:41.2
V-Sit – 3 x 10
Hollow Rock – 3 x 30 secs27 Feb
Max. BW Pullups in 3 mins – 29
Max. Prisoner Squats in 3 mins – 112
Max. BW Dips in 3 mins – 47
Max. Press Ups in 3 mins – 6428 Feb
Hex DL – 5 x 100kg, 5 x 120kg, 7 x 130kg
Bench Press – 92.5kg x 5,5,7
Burpees – 6 x 10 (30 secs work, 60 secs rest)
Dbl Leg Crunch – 4 x 12 x 3.5kg
TRX Knee Tucks – 3 x 10
Res. Band Pallof Press – 3 x 10I re-read the Greyskull and fat loss notes and I don’t know how I got to the program I was doing. I forgot to switch OHP and Bench on week 2 and my chin up volume was far too high. I’ve stripped it right down to the main lifts with a burpee protocol and ab work. On ‘rest’ days i’ll do 30 mins fasted walking and 10 mins conditioning in the afternoon.
I took a few days off as some of my gym work feels laboured and it’s clear my body isn’t recovering enough. My repeated attempt at max. BW exercises in 3 minutes was shocking. Particularly surprised that I couldn’t surpass my push ups by more than 3, given I did so many with the frequency method. It could be i’m still not fresh and another 48-72 hours would produce better results but I don’t care enough about it.
This week has been P140 C155 F85 Cals 1950. I think I can sit at that for another week and see what happens. I’m also cutting carbs pre- and during my workout but the load is coming down so I should be fine.
I haven’t got a picture to hand but I look almost identical to four weeks ago, which makes sense since i’ve been building the abs up without stripping any fat that covers them. I’m almost certain I need to extend this 6 week attempt to a full two months otherwise results are going to be barely visible.
My total weight has come down by around 1kg since I started, hard to say how much that is water weight but given I started at 260g/day carbs and i’m now down to 150g/day i’d say a decent amount.
