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Chapter One: Lose Some of that Fat!

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    #32
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    1km sprint in 5 minutes 1 second. Went between 12 and 15-16kmph. Dead after it, so unfit at the moment but every bit helps!


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    #33
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    1.7km run in 9 minutes 15 seconds. Going between 10kmph and 14kmph, I'm wrecked!


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    #34
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Bench Press
    45kg x 5
    55kg x 5
    65kg x 5
    75kg x fail

    Tricep Extension (both arms obviously)
    15kg x 12
    x 10
    x 8

    I made sure every rep touched my chest, last year when I benched a lot I used to cheat and push up when it was 4 - 5 inches away. Time to get real!


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    #35
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    1.7km (1 mile) HIIT run in 8 minutes 55 seconds.

    The run was still difficult but after it wasn't as bad as the last two days.


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    #36
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    1.7km (1 mile) HIIT run in 8 minutes 59 seconds.

    It's getting easier, weighed 84.3kg this morning, at 15% scales bodyfat.


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    #37
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    1.7km (1 mile) HIIT run in 8 minutes 55 seconds.

    Easiest yet! I ran it this morning.


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    #38
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    2 one hour games of football, fcuking intense, wrecked after it. It was indoor 5 a side.


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    #39
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    The Plan!

    Monday - Chest A + Tris:

    * Bench Press 3 X 3-5
    * Incline Bench Press 3 X 6-10
    * Cable Flyes/Crossovers 3-6 X 10-12
    * Triceps Close Grip Bench 3 X 6-10
    * Skull Crusher 3 X 6-10

    Tuesday - Back + Traps + Bis:

    * Deadlifts 3 X 6-10
    * Dumbell Rows 3 X 6-10
    * BB Shrug 3 X 6-10
    * DB Shrug 3 X 6-10
    * BB Curl 3 X 6-10
    * DB Curl 3 X 6-10

    Thursday - Chest B + Delts:

    * Bench Press 3 X 3-5
    * Incline Bench Press 3 X 6-10
    * Cable Flyes/Crossovers 3-6 X 10-12
    * Military Press 3 X 6-10
    * DB Side Lateral 3 X 6-10

    Friday - Legs + Calves:

    * Squats 3 X 6-10
    * Stiff Leg Deadlift 3 X 6-10
    * Leg Extension 3 X 6-10
    * Standing Calf Raise 3 X 6-10

    :pac:


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    #40
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Day 1

    Bench Press
    65kg x 5
    x 3
    x 2

    Incline BP
    45kg x 10
    x 10
    x 7

    Flyes
    15kg 'bells x 12
    x 5
    x 8

    Close Grip Bench
    25kg x 10
    x 10
    x 10

    Skullcrushers
    15kg x 10
    x 10
    x 10

    Fcukin' wrecked. This took around 50 minutes for me to do... ahhh pain, I was unsure about what weight to use cause I haven't lifted for the chest properly in a while, and a few of the exercises are fairly new to me.

    Yesterday I got 2 10kg dumbells and benched 20 reps three sets, and done a few flyes. Have DOMS from it, if I didn't have them I tink I might have gotten an extra rep or two on the bench...


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    #41
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    2km run in 10:47 minutes. Going 2 minutes at 10kmph and 2 minutes at 13.5kmph.

    You'd think it was a nice slow easy jog but it took it outta me. :(


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    #42
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,510 Mod ✭✭✭✭BossArky


    FunkZ wrote: »
    Woke up and ran 1.7km which I think is a mile.

    A mile is 1.6km. I see that you have recorded all your mile runs as 1.7km, not 1.6km. You can knock a few seconds off those times now! (I thought I posted that before on here but couldn't find my comment).

    Otherwise, looking good. Has your bodyweight moved since starting the log?


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    #43
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    BossArky wrote: »
    A mile is 1.6km. I see that you have recorded all your mile runs as 1.7km, not 1.6km. You can knock a few seconds off those times now! (I thought I posted that before on here but couldn't find my comment).

    Otherwise, looking good. Has your bodyweight moved since starting the log?

    A cheers BossArky, I've always thought it was 1.7!

    Yeah it has, I'm 83.3kg now :D

    I tried lifting this morning, couldn't, got 5 reps of 95kg deadlifts. I need food, I'll have to wait till I get home from work tonight!


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    #44
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,510 Mod ✭✭✭✭BossArky


    Wow, 5kg. Fair play!


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    #45
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    5 minute warm up

    Deadlifts
    95kg x 6
    x 6
    x 6

    Dumbell Rows (on both arms)
    20kg x 10
    x 10
    x 10

    Barbell Curls
    30kg x 10
    x 9
    x 10

    Barbell Shrugs
    30kg x 12
    x 12
    x 12


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    #46
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    5 minute warm up

    Squats
    70kg x 6
    x 6
    x 6
    50kg x 6
    x 6
    x 6

    SLDL
    80kg x 6
    x 6
    x 6

    Leg Extensions
    30kg x 10
    x 10
    x 10

    Calf Raises
    50kg x 10
    x 10
    x 10

    1km in 5 minutes 47 seconds

    Unreal. Fcuking wrecked, best session in a long long time!


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    #47
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    1km run in somewhere under five and half minutes.

    Ouch me DOMS!


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    #48
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Yesterday and today after work I tried benching. No energy, getting a few reps both days and giving up. I'll be leaving my job soon and hopefully the new one I'll get won't have the sorta hours where I leave for work in the morning and donb't get back till ten or eleven at night.

    Gonna attempt deadlifts tomorrow. I still have sore DOMS from the squats, yesterday was the worst!


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    #49
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Deadlifts
    85kg x 10
    x 10
    x 10

    Dumbell Rows
    30kg x 6
    x 6
    x 6

    Barbell Curls
    35kg x 8
    x 6
    x 4

    Shrugs
    55kg x 10
    x 8
    x 8

    Grand session, just finished and I'm wrecked... :pac:


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    #50
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    5 minutes streching
    5 minutes walking on treadmill

    Deadlift
    115kg x 3
    x 3
    x 3
    x 3
    x 3
    85kg x 6
    x 6
    x 6

    Dumbell Rows
    30kg x 6
    x 6
    x 6
    15kg x 12
    x 12
    x 12

    Dumbell Curls
    12.5kg x 12
    x 12
    x 12

    Lethal, I'm in bits. :pac:


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    #51
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Vertical Leg Crunches
    10 x 3
    Reverse Crunches
    10 x 3
    Crunches
    15 x 3
    Bicycle Crunches
    10 x 3

    HIIT Run 2.86km inb 15.00 minutes
    12kmph for 2 minutes, 15kmph for 1 minute
    11kmph for 2 minutes, 14kmph for 1 minute
    10kmph for 2 minutes, 13kmph for 1 minute
    09kmph for 2 minutes, 12kmph for 1 minute
    09kmph for 1 minute, 15kmph for 2 minutes

    For the running I had loadsa energy, I'll take this as a sign that creatine is class :)


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    #52
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Bench Press
    60kg x 5
    x 5
    x 5
    x 5
    x 5
    52.5kg x 8
    x 5
    On trying for the sixth rep I had the biggest FAIL in a long time, got one side back on the bench the other wouldn't budge though. Had to bring it down, roll it down to my legs, pick one side up and put it down then get the other side and slowly lower it haha! My stomach will be red tomorrow!

    I was happy with the 5 x 5 though :o

    Incline Dumbell Flyes
    12.5kg x 12
    x 12
    x 12

    Close Grip Incline Bench Press
    25kg x 10
    x 10
    x 10
    Each set there followed by a painful AHHHH!


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    #53
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Squats
    60kg x 3
    70kg x 3
    75kg x 3
    80kg x 5
    x 5
    x 5
    x 5
    x 5
    60kg x 12
    x 12
    x 12

    :cool:

    SLDL
    80kg x 6
    x 6
    x 6

    Leg Extensions
    35kg x 12
    x 12
    x 12

    Good session, yes. I have to go and stand at a Joe Satriani gig for the night now, feck.


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    #54
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    1.40km in 7.41 minutes. 10kmph 2 minutes, 16kmph 1 minute x 2. Then back to 10kmph for the rest of it.

    From the first day of the Boards Challange
    Weight - 87.8KG
    Height - 6'3"
    BF - 16% (according to a scales)

    Waist - 38.2 inches
    Chest - 40.6 inches
    Biceps - 13.7 inches (both)
    Neck - 16.3 inches

    Upper legs - 23 inches (both)
    Calves - 15 inches (both)

    Weight - 83.0KG
    Height - 6'3"
    BF - 14%

    Waist - 34.4
    Chest - 38.7
    Biceps - 13.4 (both)
    Neck - 16

    Upper legs - L22.2/R21.4
    Calves - 14.6 (both)

    Happy with the waist anyway. Today is the day I start really trying to get down to single digit BF%, hopefully. The plan is to be there at the end of August.


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    #55
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    I tried to deadlift. Got 115kg x 4. No energy.
    Had a full meal.
    Tried again. Got 110kg x 3. No energy.

    I was gonna just give up again like I've been doing for the last week but I tried to do somethting.

    Dumbell Curls
    14kg x 10
    x 10
    x 10

    Standing with my back to the wall showed me how ****e my form was for these, made it way harder. Try it!

    Dips (with a bench and a squat rack)
    10
    10
    10

    Saw these on bodybuilding.com in the Arnold Arms topic. They're class I love them!

    Tricep Extensions (both arms same dumbell)
    14kg x 10
    x 10
    x 10

    Bicep Curl
    9kg x 12
    x 12
    x 12

    Arms are measured at 14.1 after this session :D


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    #56
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    HIIT: 2 min 10, 1 min 16 x 2. 1 min 10. 1.30km in 6 minutes 47s.


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    #57
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Bench Press
    62.5kg x 5
    x 5
    x 5
    x 5
    x 5

    Close Grip Incline Bench
    35kg x 6
    x 6
    x 6

    Shoulder Press
    35kg x 6
    x 6
    x 6

    Dumbell Rows (each arm)
    34kg x 4
    x 4
    x 4


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    #58
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    2 minutes at 10kmph, 1 minute at 16kmph x 3
    1 minute at 10kmph

    1.91km in 10.00 minutes.

    A lot easier than the last few days. Sweatin' like a mother fcuka though :)


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    #59
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    2 minutes at 10kmph, 1 minute at 16kmph
    2 minutes at 10kmph, 1 minute at 16kmph
    2 minutes at 10kmph, 1 minute at 16kmph
    40 seconds at 16kmph, 20 seconds at 10kmph

    1.98km in 10.00 minutes.


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    #60
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    10 minutes stretching
    10 wall squats

    Deadlifts
    65kg x 3
    85kg x 3
    110kg 3 x 3

    12 wall squats

    Squats
    45kg x 3
    65kg x 3
    85kg 3 x 3

    15 wall squats
    10 minutes stretching


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    #61
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Ten minutes stretching

    Supersets
    Bicep Curls
    12.5kg x 12
    Skullcrushers
    25kg x 6

    Bicep Curls
    12.5kg x 12
    Skullcrushers
    25kg x 6

    Bicep Curls
    12.5kg x 12
    Skullcrushers
    25kg x 6

    Barbell Reverse Curls Curls
    25kg x 12
    Skullcrushers
    25kg x 6

    Barbell Reverse Curls Curls
    25kg x 12
    Skullcrushers
    25kg x 6

    Military Press
    37.5kg 8 x 3

    Ten minutes stretching

    I thought the 25kg barbell was 20kg till the very end. My arms are wrecked :rolleyes:

    The last set of pressing was behind the neck.


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