Ok after Harvey calling me out I shall join this merry band.
For those that didn't see in the "Fatties" thread (cannot believe it has not been posted in since October as if I were a betting man I would have bet a lot on some January posts!!) last year I decided I wanted to shift a bit of weight as had gotten a touch big at 85/86kg and I always judge it on how I feel in clothes and wasnt happy, so I started to cut out some of the bad stuff and working out from May-Oct when I went to Malta for a couple of weeks and changed myself from this
Click to see full-size image. |
to this
Click to see full-size image. |
Click to see full-size image. |
through a mainly high intensity circuit training 3x per week with a foundation day, stability day and a power day combined with eating well I was in decent shape going into the end of 2015 and took the last couple of months of the year off training and put a bit back on but not a massive amount.
I was also given a bit of a health scare in Nov/Dec where I had suffered from heartburn and a reflux type problem which I had put off for about 15 months and with our 3rd child on the way decided I really needed to get myself checked out so getting referred straight away was slightly worrying.
Anyway I was diagnosed with a multiple hiatus hernia and ulcer from the acid in the relfux with acid coming back up the throat after an Endoscopy (not pleasant at all) so am on a strong 3 month course of drugs which slightly bloat me but seem to be working and whilst I was told not to change too much in my diet I decided to work on eating smaller meals more often so I didnt feel full or get the reflux and therefore my eating now looks something like this.
5.30am Pre gym breakfast of banana and slice of brioche toast with double shot of coffee
7.30am porridge whilst the kids have breakfast
11am either a tin of tuna or some chicken with some fruit
2pm sweet potato with broccoli and chicken or tuna
4pm fruit and handfull of nuts
7.30pm sweet potato with dinner of meat dish and veg
This seems to be working on the health aspect and as I have been working on a project with Harvey and Sean that I will talk about over the next few weeks in my diary I try to stay within a certain amount of Macros that Harvey has worked out based on the fact I now train 4x per week and walk about 1.5 miles in school runs 5x per week with the kids.
For me boys I wont be trying to lift the heaviest weights and being up there with you as I would imagine my programme is very different and most of my reps are 15-20 with me currently working on a weight that gets me to 15 being nearly failure then working upto 20reps before I up the weight and as each programme is designed for 4 weeks I am monitoring it as I go.
So weeks 1-4 with day 1/3 being the same and 2/4 (for me this is Tues/Weds and then Fri/Sat due to childcare etc) look like this
15-20 reps
1 minute rest between sets completing all set before moving onto next exercise except for super sets
EZ Bicep Curl
DB Bench Press superset with zero rest into
DB Chest Fly then 1 min rest before back to BP
Tricep Rope Extension
Lat Pull Down
Landmine Bent Over Row (due to space in my gym this has been substituted to bent over DB row)
then Weds & Sat for me are
Platform Split Stance Jump (basically one foot on the ground and the other on a step with a one motion jump changing the legs position mid jump landing on the other etc)
Alternating Lunge superset with
Plyometric Squat Jump then 1 min rest before back to lunge (Squat till legs parallel to ground then jump as high as you can twisting in the air so you land the other way round)
Kettleball Swing
Single Arm Kettleball Front Squat (I changed this to DB Squats as the Kettleballs are not heavy enough)
I completed 4/4 sessions last week with legs being the harder days by far and this week I travel to Slovakia for a week on Friday so will get 3 sessions in before I do a maintenance week over there and then kick on again and will post weeks 5-8 program when I get to it but hope to be in even better shape when the baby comes for the newborn shoots I will no doubt be roped into and also for the business launch which kinda goes hand in hand.