Chapter One: Lose Some of that Fat!

FunkZ

10 minutes stretching and warming up

HIIT Running

1.94km in 10.00 minutes

2 minutes at 10kmph
1 minute at 16kmph
2 minutes at 10kmph
1 minute at 16kmph
2 minutes at 10kmph
1 minute at 16kmph
1 minute at 10kmph

10 minutes stretching and cooling down

FunkZ

Bench Press
25kg x 3
45kg x 3
65kg 3 x 3

Deadlifts
65kg x 3
85kg x 3
115kg 3 x 3

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

FunkZ

12:45
1km in 4.56 minutes
2 minutes at 11kmph
2 minutes at 16kmph
1 minute at 11kmph

16:45
1km in 4:34 minutes
1 minute at 12kmph
1 minute at 14kmph
1 minute at 15kmph
2 minutes 16kmph

Plan is to run as many short km as I can today.

FunkZ

3km jog in 18:42 minutes
3 minutes at 7kmph
3 minutes at 10kmph
4 minutes at 12kmph
3 minutes at 7kmph
3 minutes at 10kmph
Till end at 12kmph

Strange injury came along there today, real strange. Off to the doctor tomorrow.

FunkZ

Bench Press
45kg x 3
55kg x 3
67.5kg 3 x 3

Deadlifts
65kg x 3
85kg x 3
115kg 3 x 3

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

Higher next time on the deads and bench by 2.5kg

FunkZ

Bench Press
45kg x 3
55kg x 3
70kg 3 x 3

Deadlifts
70kg x 3
85kg x 3
117.5kg 3 x 3

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

Bench: Happy with thse, they were hard though, could have maybe pushed out an extra rep or two on the first two sets with a spotter, but better safe then with a heavy bar crushing my chest!

Deadlifts: Fcuking hell these were tough, first set I didn't think I'd make, second set I really leaned back into them and they were all easy but they ripped a callous on my right hands to bits. Third set, hard but I got them, I had to cover my right hand in a towel that I found on the ground.

Squats: Good, best form yet I think, using a mirror in front of me is really helping here.

FunkZ

Bench
45kg x 3
55kg x 3
72.5kg 3 x 3

Deadlifts
72.5kg x 3
85kg x 3
117.5kg 3 x 3

Squats
45kg x 3
65kg x 3
75kg 5 x 3

Squats were 5 reps for 3 sets, dropped the weight to improve form and go lower. Bench was easy, no one spotting for me either. Deadlifts were hard but manageable, I used chalk which helped my grip an unbelievable amount, no sweaty hands, no hoping I don't let the bar slip away!

Wrecked now.

The plan is I suppose to start working my way up to 5 sets of 3 reps on each and when I achieve that I'll start working on 5 reps for 5 sets.

By the start of September I'd LIKE to be around 82kg benching 90 once, deadlifting 140 once and squatting 120 once, we'll see how it goes, it might take a bit longer.

.................................................

9pm 1 mile run in 9.59 minutes.
Planned on running a slow five km but my right knee started to hurt, I got a stitch and a pain in the middle of my chest.

FunkZ

Bench Press
45kg x 3
55kg x 3
75kg 3 x 3
55kg x 5
45kg x 5

Deadlifts
65kg x 3
85kg x 3
117.5kg 3 x 3
85kg x 5
65kg x 5

Squats
45kg x 3
65kg x 3
75kg x 3
75kg 5 x 3
65kg x 5
45kg x 5

Had a spotter for the bench, they were tough.
Deadlifts were hard, got through them.
Mildy sore pain in my left thigh, strange, not from weights either?

FunkZ

Shoulder Press
35kg 10 x 2
x 9

Bent Over Barbell Row
35kg 10 x 3

Barbell Curls
25kg 10 x 3

FunkZ

Warming up

Deadlifts
65kg 3 x 2
85kg x 3
115kg x 5, x 4, x 3

Squats
45kg x 3
65kg x 3
70kg 3 x 3

Stiff Legged Deadlifts
45kg x 8
65kg x 8
85kg x 8

Back after like 2 months. Wrecked!

FunkZ

A short run. 2.6km in under 16 minutes. Was going for 3km but I knocked the key out of my threadmill! Arghhh.

My DOMS are so freakin' sore from yesterday, I could barely warm up for the run.

FunkZ

14/08/08
Bench Press
45kg x 5
65kg x 3
75kg x 3, x 3, x 1
65kg x 3
45kg x 5

Barbells Rows
45kg x 5, x 5, x 5, x 5, x 5

Shoulder Press
30kg x 10, x 10

Freakin' hell I always have my laptop beside me to write down what I lift when I train and at the end of this I spilt a small amount of water on it, I learned my lesson. Would have otherwise struggled to go through on more set of presses.

FunkZ

Time to maybe start logging in this bad boy when I can!

3/11/08
Squats
50kg x 3
70kg x 3
90kg x 3
100kg 3 x 3

Barbell Rows
60kg 6 x 2
50kg x 6

Lateral Pulldowns
50kg 10 x 3

Bicep Pulldowns
30kg 10 x 2

1H10m power walk =]


4/11/08
Bench Press
20kg x 5
40kg x 5
60kg 5 x 5

Shoulder Press
20kg x 5
30kg x 5
40kg x 5
30kg 5 x 3

Skullcrushers
20kg 8 x 3

8/11/08
Squats
45kg x 3
65kg x 3
85kg 5 x 4

Barbell Rows
45kg 8 x 3

Shoulder Press
30kg 8 x 3

Barbell Curls
30kg 8 x 3

FunkZ

9/11/08
Bench Press
45kg x 5
55kg x 5
65kg x 5
75kg x 4
65kg 5 x 3

Dumbell BP
20kg bells 8 x 3

Skullcrushers
20kg 8 x 3

FunkZ

Holy fcuking shiitnicks Batman!

Deadlift
65kg x 3
85kg x 3
105kg x 3
117.5kg x 12 WTFcUK!

Dumbell Rows
30kg 6 x 3

Okayyy! Okay. Right!

The last time I done standard deadlifts I only lifted that weight 3 x 3 and it was difficult. I don't know what happened, but I have been doing a lot of squats lately, and I did drink a feck load of milk for a period of two months, these are the only things I think that could have made me stronger.

But even then I wasn't expecting this. Fcuk.

And none of them were too hard, like the last four only felt as difficult as a set at this weight used ta. The rest were flying up.

Fcuk.

92.5kg this morning.

FunkZ

Squats
65kg x 3
85kg x 3
105kg x 3 PR
90kg 5 x 1, x 3

Pain on the inside of my left thigh, felt dangerous. Decided to stop. Pissed off.

15 minute break.

Barbell Curls
35kg x 8
30kg x 8
27.5kg x 8
25kg x 8

FunkZ

19/11/08
BP: 70kg 5 x 2, x 3

As well as shoulder presses, lateral pulldowns and tricep extensions and more light bench work.


............................
Squats
40kg x 3
60kg x 3
80kg x 3
110kg 3 x 3 PR

SLDL
100kg 5 x 3

Leg Extensions
50kg 10 x 3

I think I might have to get crutches for the next few days cause this will be hurting

FunkZ

Bench Press
45kg x 3
65kg x 1
85kg x 0
80kg x 1 Easy I guess.
70kg 3 x 3

Barbell Curls
35kg 5 x 3

Chest and Biceps? Yup I sure am going out tonight haha!

I woke up this morning with a sore left knee, and the right side of my should is sore as well. This isn't good. The knee is from the leg extensions, not doing them again. And the shoulder is probably from sleeping strangely. Pissed off so I am.

BossArky

FunkZ wrote: »

Squats
Pain on the inside of my left thigh, felt dangerous. Decided to stop. Pissed off.

FunkZ wrote: »

I woke up this morning with a sore left knee ..... The knee is from the leg extensions, not doing them again

Are you sure you are going down far enough in the squats? I used to get a sore right knee from not going down to parallel.... which means tightening just the quads, not the hamstrings.. which pulls the knee cap slightly out of position.

I suggest this because you originally got the knee pain when you did squats the first day.

FunkZ

Hey dude, the pain from the 16/11 in my leg was my upper thigh, just beside my groin actually. It definitely didn't feel like it was from lifting, felt like I should have just stretched more. But I will start posting up videos to get tips on my form soon =] and the day I got the 110 I had someone watching my form!

Whereas the knee pain that I think is from the leg extensions are, I'm almost positive, from them!

Right I've been dying with a cold all week. Today I came home from college 'cause of it. I'd pretty much missed all the lectures this week anyway. When I got home I got some medicine (didn't have the money to buy em in college during the week haha). I'm going to the doctor tomorrow.

.....

Supersets

Push ups x 20. Ab exercise x 20.
Squats x 20. Ab exercise x 20.
Push ups x 20. Ab exercise x 20.
Squats x 20. Ab exercise x 20.
Push ups x 20. Ab exercise x 20.
Squats x 20. Ab exercise x 20.
Push ups x 20. Ab exercise x 20.
Squats x 20. Ab exercise x 20.

One minute break in between each superset.
Right I'm gonna go and rest this cold like a sensible person =]

FunkZ

I went for a run on Friday night where I'd run .7 of a km and walk .3 and it lasted 3km on a treadmill.

On saturday I went for a 3km run outside.
It felt great, all I've been doing for the last four months is smoking and lifting weights. No cardio. When I got this cold I decided it was time to stop smoking and start cardio. I haven't smoked anything since Thursday morning. Delighted.

My cold is almost gone.

Tonight I was gonna go on the treadmill but the motor went or something gay, gonna have complin haha.

Instead I ran up the two sets of stairs in my house, down again, up again, 50 jumping jacks, down again, up again, down again, up again, 25 jumping jacks, down again, up again, down again, up again, 50 jumping jacks, down again, up again, down again, up again, 25 jumping jacks, down again, up again, down again, up again, 50 jumping jacks.

Then... (deep breath)
I done a pyramid style run with the stairs.
Ran up the first step and down.
Ran to the second step and down.
Ran to the third step and down.
All the way till I got to the last step on the stairs in the attic.
But...
After the first stairs done 50 junmping jacks.
And after 50 more after the second.

This was actually ****ing intense, it doesn't sound it but whoaaa!

FunkZ

5 km run in just under 35 minutes but ya have to remember it was very icey at 7.30am.

Breakfast and then a 5 km cycle, had to go to the post office to pay the gas bill =]

Squats
0kg x 5
60kg x 5
90kg 5 x 3

Some idiot was using four 15kg plates so he could get an incline on a bench so I had to wait ages so there wasn't a proper warm up.

Bench
20kg x 5
40kg x 5
50kg x 5
65kg 5 x 3

Deadlift
130kg x 3 PR
Reps at four and five too but I couldn't lock out or something so they don't count but I got it 3/4 of the way there.

Back Extensions
10kg 8 x 3
Tougher than I thought!!

Reverse Crunches
8 x 3
Going for a run tomorrow morning and I'll be going to a 'MMA' club in Dundalk but I'm sure it won't live up to Kokoro!

FunkZ

Tuesday: 6 km run. Easy.

Wednesday: Supersets!

Squats x 50
Reverse Crunches x 20

Push Ups x 20
Crunches x 20

Barbell Curls x 20
Shoulder Press x 20

Barbell Rows x 20
Tricep Extensions x 10

Done this twice.

Barbell was 12 kg, it's my housemates. Done this to try and lose a bit of fat =]

Thursday: 5 km run. Hard.

FunkZ

Squats x 50
Reverse Crunches x 20

Push Ups x 20
Crunches x 20

Squats x 50
Reverse Crunches x 20

Push Ups x 20
Crunches x 20

Squats x 50
Reverse Crunches x 20

Push Ups x 20
Crunches x 20

Squats x 50
Sprawls x 10

Push Ups x 20
Sprawls x 10

This was on an empty stomach, the push ups, reverse crunches and sprawls were the most difficult.

I'll be lifting later today. And I'll go for a run too.

It's day 6 of being on the Anabolic Diet, and despite eating over 3000kcals a day I've gone from 92.7kg to 90.9kg. I honestly think I'm gonna have abs to show in under 6 weeks of this. I can already see the lines on my stomach that disappeared last June/July!

FunkZ

Squats
92.5kg 5 x 3

Bench
67.5kg 5 x 3

Deadlifts
117.5kg x 5

Back Extensions
10 x 3

Crunches
10 x 3

Barbell Curls
30kg 10 x 3

FunkZ

http://video.google.com/videoplay?docid=1593287319078715151
Done this before breakfast, took something like twenty minutes. It starts about ten minutes in.
I never thought I'd bring myself to listen to a Bas Rutten tape again but I did. Worth it!

And this evening, back about an hour, I ran over 5km. Steep country roads are mentally and physically tough!

FunkZ

Squats
95kg 5 x 3

Bench
70kg 5 x 3

Barbell Rows
50kg 5 x 3

Shoulder Press
45kg x 5, x 4, x FAIL

Happy with the session, threw in the bench cause I won't get to lift again till Thursday.

Day eight without carbs, just four full more days till a nutella pancake, Ben & Jerrys and pizza fest. Boo shaka la.

But I'm pretty sure I could just go Keto forever, not missing any foods. I have omellettes covered in cheese and burgers covered in mayo, what else could I want! And I've been eating around 3000kcals a day =]

FunkZ

That Bas Rutten workout before breakfast. I wish I had the real one...

Went for a run outside but it was too icey so I had to come back about two hours ago, gay!

FunkZ

11/12/08 - half hour of HIIT on treadmill. Difficult, lots of sweat

This morning more HIIT on a treadmill, yayyy

2 minutes at 4kmph
1 minute at 14kmph
x4
2 minutes at 4kmph
1 minute at 15kmph
x4
2 minutes at 4kmph
1 minute at 16kmph
x2
Then stayed running at around 10kmph till 5 km was complete.
Two really good HIIT sessions, and both were before breakfast!

Then tonight...

Squats
45kg x 5
85kg x 5
100kg 5 x 3

Shoulder Press
45kg 5 x 3 PR

Barbell Rows
55kg 5 x 3 really happy with the form here!

Dumbell Rows
25kg 5 x 3 (each side)

Serratus Crunches
10kg 10 x 3

Measurements!
07/12/08:
Waist - 38.2
Chest - 43.3
Weight unknown but it was 92.7kg on the 1/12.08

12/12/08
Waist - 37.4
Chest - 43.3
Weight - 90.8kg



Hooray for the Anabolic Diet! First carb up tomorrow and it's gonna be dirty. And not in the big greasy fat laden fry ups I've been living on for the last 12 days!!!

FunkZ

Bench Press
45kg x 3
65kg x 3
72.5kg 5 x 3
50kg 10 x 3

Skullcrushers
15kg 12 x 5

Barbell Curls
25kg 12 x 3

1km in 4 minutes 51 seconds.

Time for Nutella pancakes!