here goes everything................

Yoda10

Day23
Diet

09.00 a bowl of porridge
10.30 a bananna
13.30 a brown sandwich with turkey, boiled egg and potatoe salad
16.30 activia yoghurt
20.00 a small tin of tuna
20.30 brown rice, prawns and peppers


Workout
5 mins on bike for warmup and stretching

Hang Jump Press 4 x 10 (1 x 25kg, x 30kg)
Clean Grip Deads 5 x 5 (1 x 30kg, 4 x 50kg)
Incline Bench 10 x 30kg, 8 x 40kg, 6 x 45kg, 10 x 30kg
Jack Knife push 4 x 10
V sit Up 4 x 15 (6kg kettle ball)

weighed myself tonight and am 2.5kg lighter than the last time i weighed myself 3 weeks ago, which i'm pretty happy about and is great motivation for me to keep going as i am.

Yoda10

jimbo32123 wrote: »

how do you find the protein shakes?? do you only take them after training?? or before aswell.. keep up the good work

hey jimbo, thanks for stopping by and the good comment.
to be honest i don't take them regullary as i didn't buy a tub yet but i have taken them after training and i feel better the next day in recovery.
it's something i would look at doing but i don't know enough info on which ones to take and benefits etc.. so i'll need to do some research!
do you have any opinion on them?

jimbo32123

Yoda10 wrote: »

hey jimbo, thanks for stopping by and the good comment.
to be honest i don't take them regullary as i didn't buy a tub yet but i have taken them after training and i feel better the next day in recovery.
it's something i would look at doing but i don't know enough info on which ones to take and benefits etc.. so i'll need to do some research!
do you have any opinion on them?

i think the diet needs to be looked at with them, my main concern would be you need to be training a serious amount to reap full benifits, if you train 4 nights a week is it only on training days you need to take them!?? i might stop of in my local sports nutrition shop tonight and ask him..

some people told me 4 egg whites (yolks removed) plus oranmge juice will have the same effect but this isnt practical as you only have around a half hour window after training to get the protein into your system..

Yoda10

jimbo32123 wrote: »

i think the diet needs to be looked at with them, my main concern would be you need to be training a serious amount to reap full benifits, if you train 4 nights a week is it only on training days you need to take them!?? i might stop of in my local sports nutrition shop tonight and ask him..

some people told me 4 egg whites (yolks removed) plus oranmge juice will have the same effect but this isnt practical as you only have around a half hour window after training to get the protein into your system..

i'd imagine your right and the diet would need to be spot on with them, i'm going to take the plunge this weekend and buy some, i'll let you know how it goes.

Yoda10

have fallen a bit behind with the postin due to heavy work load but have been doing the training and watching the diet just not psoting as much, will be back daily posting soon.

Day 26
Workout
Clean Pull 5 x 5 (1 x 30kg, 1 x 40kg, 3 x 50kg)
Back Squat 5 x 5 (1 x 30kg, 1 x 40kg, 3 x 50kg) 50 is getting easier, might move up next week.
Single leg good morning 4 x 10 (20kg)
Dips 10, 8, 7, 6
Back Incline Bench 4 x 10 (16kg) first time doing this!
Push Press 4 x 10 (1 x 25, 3 x 30)
Lat Pull Down 4 x 10 (1 x 10, 8 x 11, 6 x 12, 10 x 9)
V Sit Up 4 x 15
Leg Lifts 4 x 15

Yoda10

Day 28

Diet

9.00 A banana and an Orange 10.30 2 boiled eggs and and brown Bread 13.30 a bowl of home made butternut squash soup and a turkey and wrap 16.00 a yoghurt and an orange 20.00 Potatoe, Turnip and Pork Chops grilled

09.00 A banana and orange
10.30 2 boiled eggs and brown bread
13.30 a protein shake and a chicken wrap with peppers
15.30 activia yoghurt
19.30 potatoe, turnip and grilled pork chops

Yoda10

Day 29

Diet

09.00 2 boiled eggs and brown toast
10.30 an apple and banana
13.15 chicken breast and stemed rice
15.30 activia yoghurt
17.30 a banana
21.00 cod fillet, potatoe and peas

Workout
5 mins warm up, stretching and push ups

hang jump push 4 x 10 (30kg)
clean grip deads 5 x 5 (1 x 20kg, 4 x 50kg)
Close grip bench 4 x 10 (1 x 30kg, 1 x 39kg, 2 x 43kg)
Horozontal Push 10, 10, 10, 9
Jack Knife Push 4 x 10
Side to Side Pull 3 x 10 (75 % bodyweight)
Incline bench sit up 4 x 15 (9kg kettle ball)
Ab Crunches 4 x 15

Yoda10

Days 30 - 42.
hi guys, sorry i haven't been loggin everyday as i'm under savage pressure in work and don't have time to log.

training is still going well anyways but diet was poor the last few days, today is a new day so i'll make up for it this week.

i have been alterntaing these 3 workouts but last week i only went on monday due to illness (a cold or man flu ) so thats why my diet went wayward also (no appetite)

Monday
Clean Pull 5 x 5 (1 x 30kg, 1 x 40kg, 3 x 50kg)
Back Squat 5 x 5 (1 x 30kg, 1 x 40kg, 3 x 50kg) 50 is getting easier, might move up next week.
Single leg good morning 4 x 10 (20kg)
Dips 10, 8, 7, 6
Back Incline Bench 4 x 10 (16kg) first time doing this!
Push Press 4 x 10 (1 x 25, 3 x 30)
Lat Pull Down 4 x 10 (1 x 10, 8 x 11, 6 x 12, 10 x 9)
V Sit Up 4 x 15
Leg Lifts 4 x 15

Wednesday
Clean Pull Shrug 5 x 5 (30kg)
1 Arm Dumbell Press 4 x 10 (8kg)
Lat Pull Down 4 x 10 (10kg)
1 Leg Good Morning 4 x 10 (35kg)
Crossover Lunge 4 x 10 (6kg)
Pull to Neck 4 x 10 (10kg)
Seated Russian Twist 4 x 15 (6kg kettle ball)

Friday
Hang Clean Shrug 4 x 10 (1 x 20kg) (3 x 35kg)
Clean Grip Deads 5 x 5 (1 x 30kg) (4 x 50kg)
1 leg good mornings 4 x 10 (30kg)
incline dumb bell bench 10 x 30kg, 8 x 40kg, 6 x 45 kg, 8 x 35kg
Horozontal Pull 8, 7, 6, 5 (bodyweight)
Jack Knife Push 4 x 10
Side to side Pull wide grip 4 x 6 (75% bodyweight)

am going to introduce some more HIIT cardio this week as i want to cut the weight a bit, also have got me some whey protien so will report on any benifits or not that i see or feel from that.

Yoda10

Day 43
Diet

09.00 a bowl of porridge
10.30 a bananna
13.30 a brown sandwich with turkey, boiled egg and potatoe salad
16.30 activia yoghurt
20.00 a small tin of tuna
20.30 brown rice, prawns and peppers

Workout
i changed the workout a bit tonight as the gym was packed to the rafters for some reason, anyways here what i done.

Bench Press 20kg x 10, 35kg x 10, 50kg x 7, 30kg x 10
Deadlifts 40kg x 5, 70kg x 5, 80kg x 5 x 3 this is the heaviest i have ever done on dl, i was well happy as it's more than my bodyweight, now to ge the same out of bench and squat
Shoulder Press 20kg x 10, 25kg x 10, 30kg x 10, 20kg x 10.

then i done 20 mins of HIIT running 4 mins warmup, 1 min sprint & 1 mins jog x 6 and 4 misn of joggin to cool down.

Yoda10

Day 46
Diet
08.30 Actimel
09.30 2 boiled egss and brown toast
12.45 brown sandwich with chicken breast, lettuce & onion
15.30 a yoghurt
17.30 a protien shake with orange juice
20.00 stew with carrots, potatoe, beef, onion, celery

Workout

Bench Press 10 x 20kg, 10 x 30kg, 10 x 40 kg, 10 x 45 kg
Deadlift 5 x 30kg, 5 x 40kg, 5 x 50kg x 3
Squat 5 x 5 (Bodyweight)
Shoulder Press 10 x 20kg, 10 x 30kg x 3
Crunches 4 x 15 with 10kg weight

Workout was difficult tonight as i played 2 matches over the weekend, i did enjoy the 20 min soak in the jacuzzi at the end. am looking to introduce a spinning class or 2 during the week for extra cardio.

Yoda10

Day 47
Diet

08.00 Actimel
09.30 A bowl of porridge
12.30 a bowl of stew
15.00 a handful of nuts and rasains
17.30 bowl of weetabix
21.00 fillet of cod with mixed green veg


Workout

90 mins of soccer training
30 mins of HIIT and 60 mins of 7 a side at fast pace

Yoda10

Day 49
Diet

08.00 a protien shake with orange juice
09.30 2 boiled eggs and porridge
12.30 lean minced beef, cabbage and carrots
15.30 a handful of dried fruit and nuts
18.00 2 crackers and cottage cheese
21.00 stir fry, beed, pepper, onion, mushroom, courgettes.

Workout
90 mins of soccer training
30 mins of HIIT and 60 mins of 7 a side at fast pace

Yoda10

Day 50
Diet

08.00 a 400g protien shake made with Low fat Milk
09.30 a bowl of porridge and a boiled egg
12.30 a pork chop with carrots and cabbage
15.30 a handful of dried fruit and nuts
17.00 a banana
20.00 some squid, prawns, noodles and veg (wagamamas best)


Workout

5 mins warmup on the bike and 5 mins stretching

Dead lift 5 x 30kg, 5 x 50kg, 5 x 70kg x 2, 5 x 40kg
Hang Clean Press 10 x 20kg, 10 x 30kg x 3
Incline Bench Press 10 x 30kg, 10 x 40kg, 6 x 50kg, 10 x 35kg
Horozontal Push 4 x 10 (pulling BW only)
Pull Ups 5 x 5 assisted 70% BW
Jack Knife Push 4 x 10 BW only
Crunches 4 x 15 with 11 kg weight

Yoda10

Day 52

90 minute competitive league soccer match.

Yoda10

Day 54
Diet

09.00 a bowl of porridge and 2 boiled eggs
12.30 Cottage pie with carrots and red cabbage
15.30 a handful of fried fruit and nuts
17.30 a banana
19.30 a PWO protien shake
20.30 some cod and chicken with beans


WorkOut
5 mins warmup on the bike and 5 misn stretching

Dumb bell bench press 10 x 25kg, 10 x 30, 10 x 35, 10 x 45, 10 x 25
Push Press 10 x 12kg, 10 x 16, 10 x 20, 10 x 12 (this killed my shoulders for some reason, ouch!)
Single leg good mornings 10 x 20kg each leg x 4
Dips 10, 10, 10, 8
Pull Ups assisted 5 x 5 71% bodyweight ( i really wanna do unassisted pull ups but don't ahve the strenght yet, anyone got suggetsions?)
Lat Pull down 10 x 10kg x 3, 10x 4kg
Back Incline Fly 10 x 16kg x 4
Crunches 15 x 4 with 11kg weight

shoulders were dead after this and i'm wanna make an improvement on my pulls/chins anyone got an suggestions?

cardio,shoot me

i find when i cant do pull ups on my own, i hold the bar, and jump as high up as possible, then lower myself slowly ( just remembered the name "NEGATIVES!"

Yoda10

cardio,shoot me wrote: »

i find when i cant do pull ups on my own, i hold the bar, and jump as high up as possible, then lower myself slowly ( just remembered the name "NEGATIVES!"

hi cardio, shoot me. thanks for the response. i read about those last night, i will try some on saturday and post how i got on. thanks.

Yoda10

Day 59
Diet

08.30 a bowl of porrdige
10.30 2 boiled eggs
13.00 a turkey, lettuce, onion, peppers and relish wrap
15.30 activia yoghurt
19.30 a protien shake
21.00 boiled smoked cod, with bread sauce and onion


Workout
5 mins warmup on bike and strecthing

jumping jacks
skips
high knees
mountain climbers
push ups
crunches
thrusters
Side to Side hops
15 seconds each, 1 minute rest x 2

Flexibility
Lateral runs
Speed lunges
Plank with leg drive
30 seconds each, no rest x 2

Strenght Circuit
Deadlifts 40 kg x 15, 40 kg x 12, 40 kg x 10
Benchpress 40 kg x 10, 50 kg x 10, 50 kg x 10
Reverse Lunge 16 kg x 10 each leg x 3

Intervals on Bike

3 minute warmup
60 seconds x flat out (level 8)
60 seconds x rest (level 4) done this 8 times
3 minute warm down.


First time doing this circuit tonight and it kicked me in the arse and got a great sweat out of it, just mixing up the exercises by doing this.

Yoda10

Day 69
Diet
08.30 an actimel
09.30 2 boiled eggs
13.00 a wrap with turkey, mayo, onion, tomatoe and pepper
15.30 a pear and banana
19.30 a protien shake
22.00 a chicken breast (with bun) tomatoe and lettuce

Workout
5 mins warmup on bike and strecthing

jumping jacks
skips
high knees
mountain climbers
push ups
crunches
thrusters
Side to Side hops
15 seconds each, 1 minute rest x 2

Flexibility
Lateral runs
Speed lunges
Plank with leg drive
30 seconds each, no rest x 2


Clean to Squat to Press 6 reps x 40kg, 8 reps x 35 kg, 8 reps x 30kg
Push Up / Pull Up Ladder 2 push & 1 pull working up to 10 push & 5 pull x 3 sets
Split Stance X chop 8 per side x 3 sets
Burpees 10 x 3 sets
Medicine Ball Crunch 20 x 3 sets

great workout, physically draining. the clean to squat to press kicked my ass big time.

Yoda10

Day 70
Diet
10.30 3 weetabix and milk
13.30 a protien shake
16.00 a banana and a pear
21.00 some beef fajitas and rice


Workout
5 mins warmup on bike and strecthing

jumping jacks
skips
high knees
mountain climbers
push ups
crunches
thrusters
Side to Side hops
15 seconds each, 1 minute rest x 2

Flexibility
Lateral runs
Speed lunges
Plank with leg drive
30 seconds each, no rest x 2

Strenght Circuit
Deadlifts 40 kg x 15, 45 kg x 12, 50 kg x 10
Benchpress 40 kg x 10, 50 kg x 10, 55 kg x 10
Reverse Lunge 16 kg x 10 each leg x 3

Yoda10

Day 71
Diet
09.30 a bowl of porridge and a boiled egg
13.00 a wrap with chicken, lettuce, tomatoe, onion, pepper and mayo
15.30 a cereal bar
19.30 a whey protien shake with milk (PWO)
21.30 a beef stir fry with peppers, onion, cellery, carrots

Workout
5 mins warmup on bike and strecthing

jumping jacks
skips
high knees
mountain climbers
push ups
crunches
thrusters
Side to Side hops
15 seconds each, 1 minute rest x 2

Flexibility
Lateral runs
Speed lunges
Plank with leg drive
30 seconds each, no rest x 2

Strenght Circuit
Deadlifts 40 kg x 12, 50 kg x 10, 60 kg x 10
Benchpress 40 kg x 10, 50 kg x 10, 55 kg x 10
Reverse Lunge 16 kg x 10 each leg x 3

Interval training
20 mins speed interval training on bike, warmup and 1.30 minutes at level 5 and 1.30 mins at level 10 x 6 and cool down.

Yoda10

Day 72


Workout
5 mins warmup on bike and strecthing

Flexibility
Lateral runs
Speed lunges
Plank with leg drive
30 seconds each, no rest x 2

Strenght Circuit with no rest in between 1 rest between sets x 3
Dumbbell Snatch 10 x 8kg, 10 x 10kg, 10 x 10kg per arm
Barbell Squat 10 x 30 kg x 3
Single arm Press 10 x 10kg x 3
Dumbbell RDL with Row 10 x 20kg x 3

Interval Training
on bike 4 mins warmup, 30 second sprint 30 second rest x 12
4 mins cool down.


done this before work this morning will post todays diet up later.

Yoda10

Day 72
Diet

06.00 a bananna
08.30 PWO shake (strawberrys, bananna, 2 scoops whey, 2 spoons flax seeds and orange juice)
10.00 2 boiled eggs and some beans
13.00 an omlette with mushrooms and onion, with peas, carrots and parsnip
15.30 a handful of pistachios
20.30 homemade meatballs, with peppers, onion, mushroom, celery cooked with a tin of tomatoe sauce.

Yoda10

Day 73
Diet
08.30 an activia
09.30 porridge and 2 boiled eggs
12.45 left over, homemade meatballs, with peppers, onion, mushroom, celery cooked with a tin of tomatoe sauce.
15.30 handufl of pistachios and a yoghurt
19.00 a pwo shake with whey protien and orange juice
20.30 a hawaian pizza

Workout

5 mins warmup on bike and strecthing

jumping jacks
skips
high knees
mountain climbers
push ups
crunches
thrusters
Side to Side hops
15 seconds each, 1 minute rest x 2

Flexibility
Lateral runs
Speed lunges
Plank with leg drive
30 seconds each, no rest x 2


Clean to Squat to Press 8 reps x 30kg x 3
Push Up / Pull Up Ladder 2 push & 1 pull working up to 10 push & 5 pull x 3 sets
Split Stance X chop 8 per side x 3 sets with 8 kg kettle ball
Burpees 10 x 3 sets
Medicine Ball Crunch 20 x 3 sets with 8 kg kettle ball

Interval Training on Bike
4 mins warmup
30 seconds level 10, 30 seconds level 4 x 12
4 mins cool down

Yoda10

Day 74
Diet

11.00 3 weetabix and milk
13.00 a bananna
15.00 a pwo shake with whey protien and orange juice
17.00 an apple
21.00 2 chicken breasts

Workout

5 mins warmup on bike

3 Circuits of the following 30 seconds each, lasting 23 mins
High Knee Run
Plank with knee drive
Squat ISO hold
Windsheild wiper
mountain climber
Glute Ham Bridge
Step Up
Piston Crunch
Pushup

intervals on bike
4 mins warmup
30 second level 10, 30 seconds level 4 x 12
4 mins cool down.

I weighed myself this week and am down to 73kg, which i'm well happy with

Yoda10

Day 75
Diet

09.30 a bowl of porridge and 2 boiled eggs
12.30 2 homemade lean mince burgers (small) some green beans and carrots
15.30 a handful of pistachios
20.00 a pwo protien shake with whey and orange juice
21.30 a chicken, prawn, peppers, mushroom, carrot, onion stir fry


Workout

5 mins warmup on bike and strecthing

jumping jacks
skips
high knees
mountain climbers
push ups
crunches
thrusters
Side to Side hops
15 seconds each, 1 minute rest x 2

Flexibility
Lateral runs
Speed lunges
Plank with leg drive
30 seconds each, no rest x 2

Strenght Training

Deadlifts 10 x 40kg, 10 x 62.5kg, 10 x 65kg, 10 x 65kg
Bench Press 10 x 20kg, 10 x 40kg, 10 x 55kg, 10 x 60kg
Reverse Lunge 10 x 16kg x 3 per leg

Intervals

12 mins of HIIT running on the treadmill and cool down.

Yoda10

Day 77
Diet

09.15 a bowl of porridge and 2 boiled eggs
12.45 an omlette with tomatoes, with carrots and turnip
15.30 a handful of pistachios
18.00 a pwo whey shake with water/milk
21.00 homemade bolognese with mushrooms, celery, carrots and spaghetti


Workout
5 mins warmup on bike and strecthing

Flexibility
Lateral runs
Speed lunges
Plank with leg drive
30 seconds each, no rest x 2


Strenght Circuit with no rest in between x 3 (1 min rest between sets)
Dumbbell Snatch 10 x 8kg, 10 x 15kg, 10 x 15kg per arm
Barbell Squat 10 x 40 kg, 10 x 50 kg, 10 x 50 kg
Single arm incline Press 10 x 15kg x 3 per arm
Dumbbell RDL with Row 10 x 20kg x 3

Intervals

HIIT running on treadmill
4 mins warmup
7 x 8.5 speed for 1 minute
6 x 4.5 speed for 1 minute
3 mins cool down.

the HIIT was very tough and a great sweat, the intensity of the strenght circuit is good and an enjoyable workout.

Yoda10

Day 84
Diet

09.15 a bowl of porridge and 2 boiled eggs
12.45 a protien shake with orange juice and cooked 2 chicken breasts
15.30 a hand ful of almonds
18.00 lamb chops, peas, sweet corn and potatoes
21.00 a banana

Workout

5 mins warmup on bike and strecthing

jumping jacks
skips
high knees
mountain climbers
push ups
crunches
thrusters
Side to Side hops
15 seconds each, 1 minute rest x 2

Flexibility
Lateral runs
Speed lunges
Plank with leg drive
30 seconds each, no rest x 2

Strenght Circuit

Single arm incline dubmbell press 10 x 10kg, 10 x 15kg, 10 x 20kg
Deadlifts 10 x 50 kg, 10 x 60kg, 8 x 75kg, 8 x 85kg (PB )
Bench press 10 x 40kg, 10 x 55kg, 6 x 65kg (PB )
Dumb bell Snatch 10 x 10kg, 10 x 15kg, 10 x 15kg
Reverse lunge 10 x 20kg x 3
Burpees 3 x 10
Medicine ball Crunch 3 x 15

Intervals

20 mins of HIIT on bike, hill climbs and flat 30 second per increment.

also tried to see could i do some chins after this and i managed 8 which is the most i've ever done so was well happy with that.


had a terrible diet over easter weekend though so have been set back a bit but will make up for it over the coming weeks with increased cardio and clean diet.

Yoda10

Day 86
Diet

08.00 an actimel and bananna
09.30 a bowl of porrdige and 2 boiled eggs
12.45 a subway on wheat, with turkey, jalapeno, onion, pepper and pickle
15.30 a yoghurt
19.30 a pwo shake with orange juice and protien
20.00 a chicken breast and tomatoe sauce


Workout

5 mins warmup on bike and strecthing

jumping jacks
skips
high knees
mountain climbers
push ups
crunches
thrusters
Side to Side hops
15 seconds each, 1 minute rest x 2

Flexibility
Lateral runs
Speed lunges
Plank with leg drive
30 seconds each, no rest x 2

Strenght Training
Bench Press 10 x 25kg, 10 x 40kg, 10 x 55kg
Single arm Incline press 10 x 15kg, 10 x 17.5 kg, 10 x 20kg
Squat 10 x 20kg, 10 x 35kg, 10 x 45kg, 10 x 55kg
Dumbbell RDL with Row 10 x 20kg x 3

2 mile run on the treadmill at 7.5 mins per mile and 5 min warm down

Yoda10

Day 90
Diet

08.30 a protien shake with ornagjuice
09.30 2 boiled eggs and a bowl of porridge
12.30 homemade potatoe and leeks soup ans 2 slices wholemeal brown bread
15.30 a protien shake with orange juice
17.30 a bananna
20.00 a pork chop, some veg and potatoes

Workout

a 3.5 mile road run for 30 minutes.