Evilpie's get off your lazy arse and get back to the gym diaries

[DaveShoelace]

Broke all my PBs this last week. Most of these were single reps, or 1-3 reps.

110kg squat
90kg bench press
100kg deadlift

That's three amounts I never thought possible six months ago, so I'm pretty chuffed. Big boy weights.

Great stuff mate, think it'll be a while before I can catch up with you especially on that squat!! Might have to make these my new target numbers.....

More importantly though....... Can you touch your toes yet??

Not in the slightest. I did a crossfit class with the missus last week and the 15 mins of stretching at the end put me to shame

I can see my dick these days which is the good part

[EvilPie]

6th Jan 2015 24kg x 10, 28kg x 8, 28kg x 8, 28kg x 8

13th Jan 2015 26kg x 10, 30kg x 8, 34kg x 8, 34kg x 6

20th Jan 2015 30kg x 10, 34kg x 8, 40kg x 8, 40kg x 5

27th Jan 2015 30kg x 8, 30kg x 8, 30kg x 8, 30kg x 8

3rd Feb 2015 30kg x 8, 36kg x 8, 40kg x 6, 40kg x 6

17th Feb 2015 22kg x 10, 26kg x 10, 30kg x 10, 30kg x 10

24th Feb 2015 28kg x 8, 32kg x 8, 36kg x 8, 40kg x 5

Forced the issue today as I had a bit of a shock at the weekend when I measured my waist and discovered it was 39 inches!!!!! I've added myself to the 'Blonde will make thin' thread to monitor progress there but will also keep notes here as I like having this thread to look back on occasionally. Anyway my fat waist has made me push a bit harder and also I've made a couple of minor changes to my diet. I'll probably ramp that side of it up over the next couple of weeks as I try to trim down a bit whilst increasing strength at the same time. Never easy to get stronger whilst eating less but I've done it before so it shouldn't be a problem. At least I know what works for me from past experience so I know roughly what I need to do.

I've got a little challenge going with Cos where we're bench pressing for brags. There isn't much in it when you look at both of our past maximums but I'm pretty confident I won't have to put quite as much work in to get there so it should be easier for me. I think Cos had to really beast mode it to get up to his 135kg max whereas my 140kg was just sort of going through the motions as I've never really pushed the bench press for a 1 or 2 rep max.

I've set June 5th as a target date for a 100kg bench press with 130kg being a target by the end of the year. I should smash the 100kg target easily but then it'll get tough from there. I'm going to keep up the dumbbells at the same time but that shouldn't cause any problems at all until I start pushing towards the 120kg region.

Nice to finally have a target especially as it's up against a friend so hopefully it'll help with the motivation.

[DaveShoelace]

Do you do other exercises to improve your bench/chest press? Like seperate ones for your shoulders/chest/triceps?

[EvilPie]

Do you do other exercises to improve your bench/chest press? Like seperate ones for your shoulders/chest/triceps?

I've never had to work the supporting muscles in the past as my triceps and shoulders have always been way ahead of my chest anyway so it's never been them that have let me down.

At the moment I think my triceps would give out first but I'm sure they'll develop quicker than my chest anyway so it won't be a problem.

All the chest exercises which involve a press will help with the flat bench press so if I hit any sticking points I may take a few weeks off flat bench and focus on incline or decline. I'll be sticking with flat dumbbell throughout until I hit the 50kg so they're always going to help with the strength side.

[AndrewT]

I'm such a muppet - I saw the 40kg dumbbell, thought 'that's not very heavy, I can bench press that - I thought Matt was stronger than that' and it wasn't until much later I realised that's 40kg in each hand...

[EvilPie]

I've been behaving very well with my food since Sunday when I realised I was fat and today I've had a proper measure of everything just like I used to.

Total food intake for the day (numbers are calories, protein, carbs, fat):

Pre training: Protein shake - 255,42,18,2
Pre work: 3 weetabix + 200ml milk - 271,13,49,1
Lunch: Tuna, pasta, sweetcorn, light mayo - 361,34,34,3
Snack: Flapjack - 287,19,37,7
Dinner: Chicken, curry sauce, peppers, rice, pitta - 866,61,105,18

Daily total: 2094, 170, 245, 32 for a 38:55:7 ratio.

The biggest change is with lunch and dinner. I've got in to a bad habit recently of going to Boots or coop for a meal deal which usually involves a sandwich and a bag of crisps. No idea how many calories but compared to yesterday and today where I've had tuna, sweetcorn + pasta it'll be loads. Also dinner is usually chicken, some kind of sauce, rice + 3 pittas. I've weighed out the sauce tonight to be 150g which looked about half what I normally have. I cut the rice down to 40g from 50g and had 2 pitta instead of 3. Total calorie saving was 382 as well as 16g of fat!!! Quite a lot and to be honest the meal itself was plenty.

There's no drastic changes just cutting out a bit of crap and slightly reducing the portion size of one meal. I would imagine the total calorie reduction for the day is about 650 which if I can maintain for 4 days a week is pretty significant.

[EvilPie]

I'm such a muppet - I saw the 40kg dumbbell, thought 'that's not very heavy, I can bench press that - I thought Matt was stronger than that' and it wasn't until much later I realised that's 40kg in each hand...

Yes that's right the dumbbell press involves one weight in each hand as below:



How's your training going Andrew? What sort of weights do you manage to move?

[EvilPie]

Total food intake for the day (numbers are calories, protein, carbs, fat):

Pre training: Protein shake
Pre work: 3 weetabix + 250ml milk
Lunch: Tuna, pasta, sweetcorn, light mayo
Snack: Flapjack
Dinner: Chicken, fajita sauce, peppers, 2 x tortilla

Tried a different dinner tonight as yesterday was quite bad so wanted to see what I could do to have something tasty but still pretty healthy. I managed to find a fajita sauce that was very good so I cooked up some chicken, added a few peppers, whacked the sauce in and wrapped it all up in a couple of tortillas.

Total calories for dinner was 705 with protein at 59g, carbs 78 and fat 7

EDIT: Forgot the tbsp. of olive oil!! 788 cals, 59g protein, 78 carbs, 16 fat!!! Can't believe the difference that little bit of olive oil makes!! This is one of the problems when people count calories, they miss out things like olive oil because it's such a tiny amount they don't think they need to mention it.

Daily total: 1967 cals, 167g protein, 229g carbs, 30g fat for a 39:54:7 ratio.

If I can stick at around 2000 calories a day on my good days I'll be happy. I'm going to try to have at least 4 good days per week and see what happens at that. I'll cut out my Friday breakfast cob and Saturday occasional sausage cob as well as other weekend treats like pie and chips, pizza etc.

My bad day which isn't going to change is Thursday when I go for carvery lunch with my mum then a few beers + curry in the evening with Hopkin. The Thursday beer is what leads to a hangover on Friday and the requirement for a breakfast cob but I'll have to just deal with this another way from now on.

On we go........

[EvilPie]

Training's going great at the moment. Did a really good shoulder session today and pushed myself to my limit on pretty much every set. I've been back at it long enough now to not worry about the next day aches so I'm going to try to work to failure as often as possible.

Exercise of the day:



The rear deltoid raise. You can do these standing as above, seated on the edge of a bench with dumbbells or on a rear deltoid machine. Great exercise for developing the rear part of the shoulders.

[GreekStein]

I'm generally eating an Atkins style diet at the moment - salads, omelettes (with no added butter/salt, chicken breast or fish and veggies and will have some fruits also.

Around once a day I eat a soup but I'm thinking that perhaps the ones I'm buying aren't great. I buy these cans of 'cream style corn' and they're so tasty I think they might have added bullshit in them. Problem is the can ingredients etc is all in chinese. Thoughts?

[Junior Senior]

I'm generally eating an Atkins style diet at the moment - salads, omelettes (with no added butter/salt, chicken breast or fish and veggies and will have some fruits also.

Around once a day I eat a soup but I'm thinking that perhaps the ones I'm buying aren't great. I buy these cans of 'cream style corn' and they're so tasty I think they might have added bullshit in them. Problem is the can ingredients etc is all in chinese. Thoughts?

Make your own soup out of fresh veg. Then you know whats in it.

[GreekStein]

I'm generally eating an Atkins style diet at the moment - salads, omelettes (with no added butter/salt, chicken breast or fish and veggies and will have some fruits also.

Around once a day I eat a soup but I'm thinking that perhaps the ones I'm buying aren't great. I buy these cans of 'cream style corn' and they're so tasty I think they might have added bullshit in them. Problem is the can ingredients etc is all in chinese. Thoughts?

Make your own soup out of fresh veg. Then you know whats in it.

Lol good one

[EvilPie]

I'm generally eating an Atkins style diet at the moment - salads, omelettes (with no added butter/salt, chicken breast or fish and veggies and will have some fruits also.

Around once a day I eat a soup but I'm thinking that perhaps the ones I'm buying aren't great. I buy these cans of 'cream style corn' and they're so tasty I think they might have added bullshit in them. Problem is the can ingredients etc is all in chinese. Thoughts?

Make your own soup out of fresh veg. Then you know whats in it.

Lol good one

Not the worst idea but definitely too much hard work when you can buy it in a packet instead.

Tasty doesn't necessarily mean they're bad for you. If they're just full of flavouring for example that isn't going to add any calories or fat at all. "Cream style corn" doesn't have a diety type ring to it though I must admit.....

Can't you get someone to read them for you?

[Junior Senior]

I've just had a home made curried pea soup. easiest thing in the world to make and good for you, and tasty.

[booder]

Not the worst idea but definitely too much hard work when you can buy it in a packet instead.

Make a pot full and it will last you all week .