Another One Bites The Dust

FunkZ

Right here we go...

Stats
Height: 6 foot 2 inches
Weight: 86kg
Body Fat: 17%
Bench One Rep Max: 75kg
Fitness: Terrible
Diet: Terrible


Goals
Weight: About 82
Body Fat: 9%
Bench One Rep Max: 100kg
Fitness: Run 10km
Diet: Healthy

A few months ago I was able to run 5km but one day I just started getting terrible pains in my knees every time I tried to run, and every now and then throughout the day. Hopefully I'll be seeing a physiotherapist soon. I used to be able to bench 80kg. And I do MMA, but I haven't and won't be able to go for a while because of the feckin' LC!

FunkZ

Today I worked on my chest...

Bench
10 reps of 60kg, 3 sets.

Incline Bench
10 reps of 40kg, 3 sets.

Dumbell Flyes
10 reps of 10kg, 3 sets.

Incline Dumbell Flyes
10 reps of 10kg, 3 sets.

I finished in a bit under an hour, and I was wrecked!

And I ate a 30g bowl of Crunchy Nut Cornflakes, a bowl of Pasta and two slices of ham. And about 3 litres of water.

Just ran 1km...

FunkZ

I tried working on my shoulders and arms today...

Military Press
10 reps of 30kg, 3 sets.

Upright Barbell Row
10 reps of 20kg, 3 sets.

Lateral Raise
10 reps of 7.5kg, 3 sets.

Front Dumbbell Raise
10 reps 0f 7.5kg, 3 sets.

I got this done in under 50 minutes. About an hour after this I done bicep curls...

Bicep Curls
10 reps of 12.5 kg
10 reps 11.25kg
10 reps of 10kg
10 reps of 7.5kg
10 reps of 6.25kg
10 reps of 5kg

Then later on in the evening I done 100 push ups, 100 sit ups and 100 squats, I broke them down into sets and I got them done in 8 minutes 44 seconds.

And today I have eaten a 30g bowl of Crunchy Nut Cornflakes, 4 banana's and a bowl of rice with two slices of ham. I've drank about two litres of water and a half litre of freshly squeezed apple juice (tasty!).

FunkZ

Bench
10 reps of 60kg, 3 sets.

Incline Bench
10 reps of 40kg, 3 sets.

Dumbbell Flyes
10 reps of 10kg, 3 sets.

Incline Dumbbell Flyes
10 reps of 10kg, 3 sets.

Finished it in forty five minutes, and jaysus it was painful!

And I ate a 30g bowl of Crunchy Nut Cornflakes, 2 banana, 2 apples, bowl of rice with two slices of ham, and a quarter of a smoked salmon. And about 5 litres of water.

Bicep Curl
13kg x 10
12.5kg x 10
11.25kg x 10
10.5kg x 10
10kg x 10
8.75kg x 10
8.25kg x 10
8kg x 10
7.5kg x 10
7kg x 10

I doubt I'd be able to pick up the remote at the moment!

FunkZ

I didn't do any weights or exercise today, my whole body is in pain, lmao!

Instead I ate an absolute fcuk load! I had two slices of cooked chicken, 4 turkey rashers, a bowl of rice with 2 scrambled eggs and 2 slices of ham, and 8 chicken coujons. And I drank around 2 litres of water...

FunkZ

Bench
10 reps of 60kg, 3 sets.

Incline Bench
10 reps of 40kg, 3 sets.

Dumbbell Flyes
10 reps of 10kg, 3 sets.

Incline Dumbbell Flyes
10 reps of 10kg, 3 sets.

Completed this in 40 minutes.

Military Press
10 reps of 30kg, 3 sets.

Upright Barbell Row
10 reps of 25kg, 3 sets.

Lateral Raise
10 reps of 7.5kg, 3 sets.

Front Dumbbell Raise
10 reps 0f 7.5kg, 3 sets.

This took me 45 minutes. And every single rep of the military press made me want to cry!

I ate a 30g bowl of Crunchy Nut CF as always, 2 scrambled eggs and a Big Al burger. Drank around 2 litres of water.

FunkZ

Bench
10 reps of 60kg, 3 sets.

Incline Bench
10 reps of 40kg, 3 sets.

Dumbbell Flyes
10 reps of 10kg, 3 sets.

Incline Dumbbell Flyes
10 reps of 10kg, 3 sets.

I could barely handle the bench and I've felt really weak all day...

Breakfast: 30g bowl of Crunchy Nut. Dinner: mashed potatoes, chicken fillet, two rashers and stuffing. Other: Six chicken coujons after lifting weights, 2 apples and 2 banana's. I drank 2 litres of water.

I just ran about 3km with a mate. It took 15.46 minutes, we had to stop due to stitches (mine came about 2 minutes in!), I'm happy 'cause my knees are starting to feel okay when I run.

FunkZ

Bicep Curl
13kg x 10
12.5kg x 10
11.25kg x 10
10.5kg x 10
10kg x 10
8.75kg x 10
8.25kg x 10
8kg x 10
7.5kg x 10
7kg x 10

I ate a 30g bowl of Crunchy Nut, a slice of ham, turkey and beef, 2 banana's, an apple, a 6oz burger and I drank over five litres of water, and an Actimel... I'm gonna weigh myself and check my body fat % tomorrow morning. I went for a run, the same distance as yesterday, about three km and it took 16.56 minutes.

FunkZ

I weighed myself this morning and checked my body fat. 81.1kg and 16%, then I had my breakfast and a shower and checked again (only half an hour later) and I weighed 81.5kg and I had 14.5% body fat. I've decided I'm going to start eating more and running more...

I've had three meals today so far (!)...
At 8:45 I had a bowl of Crunchy Nut, at 11:30 I had 75 grams of smoked salmon, at 2:00 I had another 75g of smoked salmon, 2 scrambled eggs at 6:00, a 6oz burger at around half seven, 4 apples, 2 litres of water and I've drank half a pint of milk today.

I tried and pretty much failed with weights today, I done 10 reps of 62.5kg on the bench, then I went for another set and only managed 8 reps. Then I done 5 reps of 70kg twenty minutes later, and twenty minutes after that I failed to do a single rep of 75kg. I ran 3km.

FunkZ

Bench
65kg x 8
62.5kg x 8
60kg x 8
57.5kg x 8
55kg x 8

Incline Bench
45kg x 10, six sets.

I ate a 30g bowl of C. Nut. 75g of smoked salmon. A 200g pasta with 50g of ham, and 100g of chicken, an Actimel and 2 apples.

4.8km (3 miles) run in 23:03 minutes, feel great!

FunkZ

Military Press
10 reps of 30kg, 3 sets.

Upright Barbell Row
10 reps of 20kg, 3 sets.

Lateral Raise
10 reps of 7.5kg, 3 sets.

Front Dumbbell Raise
10 reps 0f 7.5kg, 3 sets.

Bicep Curl
13kg x 10
12.5kg x 10
12kg x 10

30g bowl of CN. A shepards pie (mince meat, potatoes and carrots) and six chicken coujons. 100g of smoked salmon.

FunkZ

Bench
7 reps of 65kg.
7 reps of 65kg.
8 reps of 65kg.

Incline Bench
10 reps of 50kg, 3 sets.

Dumbell Flyes
15 reps of 10kg, 3 sets.

Incline Dumbell Flyes
15 reps of 10kg, 3 sets.

The first set of benching was the biggest disaster ever, it almost ended with me getting my head cut off...

I ate a 40g bowl of Crunchy Nut. 5 chicken coujons with 2 pitta breads and a tiny bit of cheese. And 80g of smoked salmon. 2 apples and a banana.

5km jog in 24.02 seconds...

FunkZ

A 40g bowl of Hunny Loops or something like that? 2 scrambled eggs with a small slice of chicken. 2 pitta breads with a small bit of cheese, 4 chicken coujons and some lettuce. 2 cans of sugarfree Red Bull, 3 litres of water and a bottle of Lucozade.

FunkZ

I took it easy today, Leaving Cert starts tomorrow.

I ate a bowl of Hunny Loop yokes. 30 grams of smoked salmon. 2 Big Al cheese burger (hey fatty bon bon).

I'm slightly freaked out!

Bench
70kg x 5
66kg x 7
66kg x 6

FunkZ

Yesterday

I caved, I ate a twelve inch pizza, a chicken roll with cheese, some shepards pie and a bowl of Crunchy. Ti the stress of the LC and it won't become a regular thing.

Today

30g bowl of Crunchy Nut. A 6 inch Italian BMT in Subway. 9 chicken coujons and 2 very small pita breads. It's hard to eat healthy and exercise during the Leaving.

I tried to lift weights but I literally am completely drained of my energy. I'll go for a run tomorrow as I have no exams...

ali.c

LazyFingers wrote:

Yesterday

I caved, I ate a twelve inch pizza, a chicken roll with cheese, some shepards pie and a bowl of Crunchy. Ti the stress of the LC and it won't become a regular thing.

Wouldnt worry about it, when you are studying its so important to keep your carb levels up and make sure your eating regularly to keep your concentration going. The LC is very draining so just try to keep your meals as clean as possible!! Good Luck in the rest of the exams!!

FunkZ

ali.c wrote:

Wouldnt worry about it, when you are studying its so important to keep your carb levels up and make sure your eating regularly to keep your concentration going. The LC is very draining so just try to keep your meals as clean as possible!! Good Luck in the rest of the exams!!

Thanks very much! I'll keep them clean, it's difficult to get healthy food in town but I'll get brown bread with smoked salmon and chicken or something and a few pieces of fruit in Spar!

Bench Press
64kg 3 reps, 10 sets.

Incline Bench Press
50kg 10 reps, 3 sets.

Dumbell Flyes
10kg 10 reps, 3 sets.

Incline Dumbell Flyes
10kg 10 reps, 3 sets.

5 sets of 20 push ups, and 2 sets 60 sit ups. All of this took just under an hour.
Whoa, it felt like a lot more than it looks when written out! Either way I feel like a zombie now.

---

I ate a bowl of CN. And throughout the day I ate 120g of smoked salmon and 50 grams of chicken tikka breast, a caramel Freddo bar, a banana, a bunch of strawberries and a puint of Budweiser.

I ran 5km, had a stitch for about 80% of it, horrible.

FunkZ

I felt dead all day from yesterday! But...

Bench Press
10 reps of 60kg, 3 sets.

Shoulder Press
10 reps of 30kg, 3 sets.

Upright Barbell Row
10 reps of 25kg, 3 sets.

Bicep Curls
13kg 10 reps.
12.5kg 10 reps.
11.75kg 10 reps.
11.25kg 10 reps.
11kg 10 reps.
10.5kg 10 reps.
10kg 10 reps. Took an hour altogether... wrecked!

Breakfast: 35g bowl of CN.
Brunch: 100g of chicken tikka breast. An Apple. 3 litres of water.
Lunch: 70g of smoked salmon.
Dinner: 6oz burger with 2 slices of bread and a slice of cheese.

FunkZ

Bench Press
52.5kg 15 reps, 3 sets
52.5kg 14 reps, 1 set

Bicep Curls
7.5kg 25 reps, 4 sets.

Front Dumbell Raise
6.5kg 15 reps, 3 sets

Seated Tricep Extension
6.5kg 15 reps, 3 sets.

I've eaten a 30g bowl of CN. A sandwich with brown bread, salami, chicken and a bit of butter. And a shepards pie, and I've drank around 3 litres of water (worst thing ever, it made the maths exam horrible).

FunkZ

Took a rest yesterday, bloody LC...

Bench Press
67.5kg 5 reps, 5 sets.

Shoulder Press
30kg, 10 reps, 3 sets.

Crunchy Nut. 50g of smoked salmon, eight chicken coujons, and a pitta bread.

FunkZ

I've been drinking a lot since my last LC exam, in celebration ya know. Finally got back on track today, I'll post what I've eaten and what exercise I've done today tomorrow when I have time.....

---

I spent near a whole week going out and drinking with friends, and then eating takeaway as well... felt quite horrible after two days...

---

Bicep Curls

10 reps of 13.5, 13, 12.5, 12.25, 11.75, 11.25, 11, 10.5, 10kg. 50 situps and 50 pushups.

FunkZ

I've eaten a 6oz burger, a 35g bowl of CN, 45g of smoked salmon, a scrambled egg with a slice of ham, a Cadburys Dairy Milk bar, drank 4 litres of water and a litre of Lucosade Sport.

Bench Press
67.5kg x 9
67.5kg x 6
67.5kg x 5
67.5kg x 5
67.5kg x 3

Incline Bench Press
50kg x 10, 3 sets

Shoulder Press
30kg x 10 reps, 3 sets

Upright Barbell Row
10 reps of 25kg, 3 sets

Bicep Curls
14.5kg x 8
14.5kg x 6
13.5kg x 10
13.5kg x 8
12.5kg x 12
12.5kg x 10

Reverse Grip Bicep Curls (first time trying these, didn't know how much weight to lift)
6.25kg x 15, 2 sets.

---

New 1RM 77.5, and it was late and I had been lifting a lot of weights already, deadly!

ali.c

LazyFingers wrote:

---

I spent near a whole week going out and drinking with friends, and then eating takeaway as well... felt quite horrible after two days...

---

.

lol i think everyone did that! Congrats on being finished!

FunkZ

ali.c wrote:

lol i think everyone did that! Congrats on being finished!

Ha yeah sure ya only finish it once! Cheers, it's a great feeling!!!

FunkZ

Bench Press
70kg x 5, five sets

Dumbell Flyes
15kg x 10, three sets

Shoulder Press
30kg x 10, three sets

Upright Barbell Rows
26kg x 10, three sets

25 push ups, no idea why I done them...

I ate a 25g bowl of CN. 4 slices of smoked salmon, didn't weight it. a 3oz burger. And an omellete with 2 slices of ham, a cheesestring, four eggs and a slice of turkey.

I'm now off to see Pink (free ticket)!

FunkZ

Well June was one hell of a unhealthy month. Takeaway and drink pretty much everyday, I'm ready to begin work on saving my liver now, lmao! I didn't get to sleep till half nine (weird attempt to get back a proper sleeping pattern gone way wrong) so today is just gonna be eating healthy, detoxing and maybe a few small weights?

My weight has gone up by arund half a stone, my belly sticks out in a typical football fan fashion but my body fat is only like 15.5% which I think it also was when I was trying to be healthy? My plans for the next five weeks is just to train as effectively as possible, I don't care about running 50km or benching my body weight, not at the moment anyway, see ya!

---

Bench Press
70kg x 8
70kg x 6
70kg x 5
80kg x 1 (Deadly!)

Deadlift
85kg x 1 (first time ever trying this)

Shoulder Press
40kg x 5

Just messed around with weights today, I'll have a good lifting session tomorrow.

---

Ate a bowl of porridge and 200g of salmon, didn't want to eat much today.

FunkZ

Bench Press
72.5kg x 5
72.5kg x 5
72.5kg x 3

Shoulder Press
32.5kg x 10
32.5kg x 10
32.5kg x 10

Upright Barbell Rows
32.5kg x 8
30kg x 10
27.5kg x 10

Tricep Extensions (Ouch!)
5kg x 10
5kg x 10
5kg x 10

Barbell Curls
30kg x 8
30kg x 5 stopped through this set, wrecked.

Porridge, potatoes, and some sort of meat medallions.

FunkZ

Bench Press
75kg x 5 ( fcukin' delighted)
72.5kg 5
70kg x 5

Tricep Extensions
4kg x 10
6.5kg x 10
7.5kg x 10

Bent Over Rear Arm Raise
6.5kg x 10
6.5kg x 10
6.5kg x 10

Shoulder Press
20kg x 10
20kg x 10
20kg x 10

Upright Barbell Rows
20kg x 10
20kg x 10
20kg x 10

Bowl of Porridge. Slamon with a load of potatoes. Homemade burger with broccoli, carrots and collieflower. 3 eggs. Thanks Daveirl for telling me how to the burgers, bloody lovely!

---

Didn't go to MMA, fookin' buses in the middle of nowhere don't always show up, shoulda got the train...

---

Thanks, I'm fairly happy with it, but my arms feel like they're gonna fall off!
vvvvvvvvv

ali.c

congrats on the 75kg*5 bench!

FunkZ

Cheers!

Bench Press
75kg x 5
75kg x 3
75kg x 3

Incline Bench Press
60kg x 8

Incline Dumbell Flyes
12.5kg x 12
12.5kg x 12
12.5kg x 12

Dumbell Flyes
12.5kg x 12
12.5kg x 12
12.5kg x 12

Bicep Curls
15kg x 6
15kg x 6
15kg x 4

Reverse Grip Curls
7.5kg x 15
7.5kg x 15
7.5kg x 15

Hammer Curls
10kg x 10
10kg x 10
10kg x 10

I'm not going to post up what I eat anymore, but I will post up changes in my weight and body fat.

Weight: 12s 13p
Body Fat: 15%

I reckon my body fat will drop over the next month when I start going to MMA again.

FunkZ

Before I lifted weights I made the biggest mince burger I could for when the session ended.

Bench Press
75kg x 6
75kg x 4
75kg x 3

Incline Bench Press
50kg x 10
50kg x 10
50kg x 10

Incline Dumbell Flys
12.5kg x 12
12.5kg x 12
12.5kg x 12

Dumbell Flys
12.5kg x 12
12.5kg x 12
12.5kg x 12

Barbell Bicep Curls
30kg x 7
30kg x 4
30kg x 4

Barbell Reverse Grip Bicep Curls
17kg x 12
17kg x 12
17kg x 12

Bicep Hammer Curls
10kg x 10
10kg x 10
10kg x 10

Tricep Extensions (left arm)
7.5kg x 10
7.5kg x 10
7.5kg x 10

Tricep Extensions (right arm)
7.5kg x 10
7.5kg x 10
7.5kg x 10

Bicep Curls
10kg x 10
10kg x 10
10kg x 10

I then ate the biggest burger I've ever seen, or made!