David C's training log

[DavidC]

General Stats:
* Age 43, male
* 76kg/12 stone 2 pounds
* 1m80/5'11"

History:
* Martial arts & running
* Left knee injury : ACL snapped doing Krav Maga – February 2008
* ACL reconstructed from hamstrings in April 2008
* Coaching with Mehdi from 23 April 2009 to 23 July 2009
* Started with 5x5, moved to 3x5

Goals 2009
* Lower body fat, down to 10% with calipers
* Greater strength and muscle mass
* Weight gain
* Recover from ACL injury so that I can run a marathon again, and return to martial arts

Stats 29 June 2009
* Tanita scale 18% BF,
* 12 stone 2lbs
* Calipers 9mm, did also read as 10mm. 9mm = 13.8%, 10mm = 15.9%
* Waist around hips 89cm
* Across stomach button 86cm
* Chest 95cm
* Left upper thigh 55cm
* Right upper thigh 55cm
* Left lower thigh across quads 46cm
* Right lower thigh across quads 46cm
* Left calf 38.2cm
* Right calf 38.2cm
* Neck 35cm
* Left bicep arm at 90 degress, but not flexed 34cm
* Right bicep arm at 90 degress, but not flexed 35 cm

Stats 13 July 2009
* Tanita scale 17% BF,
* 11 stone 13.5 pounds
* Calipers 6mm-8mm = BF 11.5 - 13.8 %

Progress in a nutshell as at 28 July 2009
* Knee strength, no pain, stability...all improved massively since starting this programme. Able to run again without pain.
* Body fat is down from 15.9% to 13.8 %
* Weight still around 12 stone
* Technique improved massively since coaching from Mehdi

[DavidC]

Training Monday 27 July 2009
Box Squat 3x5 @ 80kg. Hard, getting better at stopping knee buckling. Speed up is still too slow.
Bench Press 5,5,4 @ 72.5kg. Very hard. 1st STALL.
Inverted Row 8,7,7 @ 7.5kg. Medium, but exercise doesn't suit weight and back pack. Change soon as per Mehdi's advice.
Pushups 3x12 @ 22.5kg. OK.
Reverse Crunch 3x12 @ 0kg. OK, felt harder coming down to zero weight on an empty dumbell.

[DavidC]

Diet Tuesday 28 July 2009
Cals 1,923 Fat (g) 49.0 Carbs (g) 128.3 Prot (g) 243.2

Workout Tuesday 28 July 2009
20 mins bike, 1min intervals between 50-100%

[DavidC]

Diet Wednesday 29 July 2009
Cals 2,423 Fat (g) 80.3 Carbs (g) 130.1 Prot (g) 303.6

Workout Wednesday 29 July 2009
Box Squat 3x5 @ 82.5kg. Very hard. Getting scary on the knee.
OHP 3x5 @ 50kg. Hard, but kind of OK.
Deadlift 1x5 @ 90kg. Easy.
Chin-ups 3x8 @ 0kg. Hard.
Prone Bridges 3x60seconds. OK.

Lots of rest (upto 5 mins) on Box Squat, OHP.

[DavidC]

Diet Thursday 30 July 2009
Cals 1,982 Fat (g) 61.9 Carbs (g) 133.0 Prot (g) 232.0

Workout Thursday 30 July 2009
20 mins stepper, 1 minute intervals

[DavidC]

Diet Friday 31 July 2009
Cals 2,901 Fat (g) 48.7 Carbs (g) 309.4 Prot (g) 214.9 [10% RULE #1]

Diet Saturday 1st August 2009
Cals 3,797 Fat (g) 81.6 Carbs (g) 276.1 Prot (g) 180.9 [10% RULE #2 and #3]

Diet Sunday 2nd August 2009
Cals 1,752 Fat (g) 77.2 Carbs (g) 106.7 Prot (g) 165.8 [10% RULE #4]

Diet Monday 3rd August 2009
Cals 2,098 Fat (g) 68.6 Carbs (g) 93.8 Prot (g) 276.0

Workout Friday 31 July 2009
Box Squat 5,3,3 @ 85kg
Bench Press 5,5,4 @ 72.5kg
Inverted Row 12,8,8 @ 0kg
Pushups 3x12 @ 25kg
Reverse Crunch 3x12 @ 0kg

Box squats felt pretty bad on the knee, knees still wobbling. Time to drop the weight and re-assess technique. I don't want to damage my repaired ACL so next time drop to 60kg.
Bench Press are just getting heavy for me, natural stall.
I was so tired after Box Squats and Bench Press, I wasn't in much shape for much else.

Workout Monday 3rd August 2009
Box Squat 3x5 @ 60kg
OHP 3,3,3 @ 50kg
Deadlift 1x5 @ 95kg
Pullups 6,4,4
Prone Bridge 3x60secs, 1 legged

Box Squats felt easier, concerntrating on technique and keeping knees stable. OHP and all the rest, I just wasn't focussed enough after a lousy day. One thing I do want to change - the amount of resting between sets on the those lifts that feel hard. I was resting upto 4mins on OHP! Surely not good to rest so long, and so I have reduced rests down to 2mins.

[DavidC]

Diet Tuesday 4th August 2009
Cals 2,189 Fat (g) 74.3 Carbs (g) 98.8 Prot (g) 280.2

Workout Tuesday 4th August 2009
Stepper 20mins.

[DavidC]

Diet Wednesday 5th August 2009
Cals 1,704 Fat (g) 33.1 Carbs (g) 96.8 Prot (g) 246.3

Diet Thursday 6th August 2009
Cals 1,588 Fat (g) 24.1 Carbs (g) 116.7 Prot (g) 219.7

Workout Wednesday 5th August 2009
Box Squat 3x5 @ 62.5kg
Bench Press 3x5 @ 72.5kg
Inverted Row 12,8,8 @ 0kg
Pushups 3x12 @ 27.5kg
Reverse Crunch 3x12 @ 0kg

Box Squat technique is starting to feel better since the considerable deload on the weight. Still struggling getting speed from the bottom upwards. Bench press, great acheivement to get 3x5 as that could have been the next to deload. Inverted Row - I'll change these to something else when I can get to 3x12 on those with no weight. I may start adding light weights in the backback, but this becomes awkward as soon as the number of plates increase as they slide around. Reverse crunch - this time I placed a small ball between my knees, and as usual kept the legs tight to the backside - could really feel these this time. Good workout all in all.

Workout Thursday 6th August 2009
20 mins stepper.

[DavidC]

I've been away for a few days so no diet updates.

Diet Monday 10 August 2009
Cals 1,350 Fat (g) 35.9 Carbs (g) 46.0 Prot (g) 207

Diet Tuesday 11 August 2009
Cals 1,418 Fat (g) 26.3 Carbs (g) 95.0 Prot (g) 198.5

Workout Friday 7 August 2009
Box Squat 3x5 @ 65kg
OHP 4,2,2 @ 52.5kg STALL
Deadlift 1x5 100kg
Chinups 3x8 @ 0kg
Prone Bridges 3x60 seconds

Workout Monday 10 August 2009
Box Squat 3x5 @ 67.5kg
Bench Press 5,4,2 @ 75kg STALL
Inverted Row 12,12,6 @ 0kg
Pushups 3x12 @ 30kg
Reverse Crunch 3x12 @ 0kg

Workout Tuesday 11 August 2009
20 minutes stepper

[DavidC]

DIet Tuesday 11 August 2009
Cals 1,350 Fat (g) 35.9 Carbs (g) 46.0 Prot (g) 207.4

DIet Wednesday 12 August 2009
Cals 2,219 Fat (g) 75.0 Carbs (g) 122.1 Prot (g) 264.4

DIet Thursday 13 August 2009
Cals 2,394 Fat (g) 77.9 Carbs (g) 92.2 Prot (g) 325.7

DIet Friday 14 August 2009
Cals 2,798 Fat (g) 91.6 Carbs (g) 186.1 Prot (g) 213.8

DIet Monday 17 August 2009
Cals 2,005 Fat (g) 72.9 Carbs (g) 91.7 Prot (g) 244.0

DIet Tuesday 18 August 2009 FAST 10PM TO 8PM
Cals 714 Fat (g) 33.9 Carbs (g) 60.4 Prot (g) 46.7

No food stats again at the weekend. Really getting very bored of this diet and although I didn't over do it much, I think I'm using the weekends as a break from the weekday diet, and enjoying my food again. I really can't face any more tuna and salmon, and being a non-meat eater this is a problem as I can't eat chicken etc. Really need a change soon and move perhaps to a more balanced diet rather than 200g protein/little carbs. However, one thing that has interested me is the fast that Mehdi talked about recently. Will try this for a week and then buy the book.

Workout Wednesday 12 August 2009
Box Squat 3x5 @ 70kg
OHP 4,2,3 @ 52.5kg STALL #2
Deadlift 1x5 @ 105kg
Pull-ups 3x8 @ 0kg
Prone Bridges 3x 60secs

Workout Thursday 13 August 2009
20mins bike

Workout Friday 14 August 2009
Box Squat 3x5 @ 72.5kg
Bench Press 5,4,2 @ 75kg STALL #2
Inverted Row 12,7,7 STALL #3
Pushups 15,15,8 @ 15kg STALL #1
Reverse Crunch 3x12 @ 0kg

Workout Monday 17 August 2009
Box Squat 3x5 @ 75kg
OHP 3x5 @ 45kg
Deadlift 1x5 @ 110kg
Chin-ups 3x9 @ 0kg
Prone Bridges 3x 60secs

Workout Tuesday 18 August 2009
20mins stepper

Along with the diet, need a change of routine now. That said, I am enjoying hitting breaking/stalling point on so many exercises. Some of them are getting hard (Bench Press) but pull-ups/chins are starting to get easier.

[DavidC]

Diet Wednesday 19 August 2009
Cals 2,530 Fat (g) 96.4 Carbs (g) 141.4 Prot (g) 283.2

Workout Wednesday 19 August 2009
Box Squat 3x5 @ 77.5kg
Bench Press 5,4,2 @75kg STALL #3
Inverted Row 3x8 @0kg
Pushups 3x15 @ 10kg
Reverse Crunch 3x12 @ 0kg

Fasting from 10pm to 8pm. See how that goes! I'm going to drop the cardio whilst fasting as Mehdi seems to suggest resting on fasting days.
Workout-wise getting hard on squats again. 82.5kg was the limit last time where technique was suffering, so let's see where this goes.

[DavidC]

Diet Thursday 20 August 2009
Cals 1,301 Fat (g) 41.1 Carbs (g) 123.8 Prot (g) 120.6
This was a fast from 10pm previous day to 8pm. No workout this day.

[DavidC]

Diet Friday 21 August 2009
Cals 3,079 Fat (g) 76.3 Carbs (g) 253.8 Prot (g) 237.8

Diet Saturday 22 August 2009
Cals 3,540 Fat (g) 111.9 Carbs (g) 261.0 Prot (g) 164.9

Diet Sunday 23 August 2009
Cals 2,165 Fat (g) 113.7 Carbs (g) 116.6 Prot (g) 118.9

Diet Monday 24 August 2009
Cals 2,513 Fat (g) 121.4 Carbs (g) 111.3 Prot (g) 246.3

Workout Friday 21 August 2009
Box Squat 3x5 @ 80kg
OHP 3x5 @ 47.5kg
Deadlift 1x5 @ 115kg
Pull-ups 9,8,5 @ 0kg STALL
Prone Bridges 3x60secs

Workout Monday 24 August 2009
Box Squat 3x5 @ 82.5kg
Bench Press 3x5 @65kg
Inverted Row 3x9 @0kg
Pushups 3x15 @17.5kg
Reverse Crunch 3x12 @ 1kg

[DavidC]

Diet Tuesday 25 August 2009
FAST 10pm Monday to 8pm.
Cals 949 Fat (g) 29.5 Carbs (g) 56.5 Prot (g) 112.1

Holiday Wednesday - Monday 31st August. Junk food and alcohol a plenty. No training.

Diet Monday 31 August 2009
Cals 1,621 Fat (g) 45.1 Carbs (g) 86.0 Prot (g) 212.6

Workout Monday 31 August 2009
Box Squat 3x5 @ 82.5kg
Bench Press 3x5 @65kg
Inverted Row 3x9 @0kg
Pushups 3x15 @17.5kg
Reverse Crunch 3x12 @ 1kg

[DavidC]

Workout Wednesday 2nd September 2009
Box Squat 3x5 @ 85kg
OHP 3x5 @ 50kg
Deadlift 1x5 @ 120kg
Chin-ups 3x9 @ 0kg
Prone Bridges 3 x 30 seconds

Diet-wise, no more logging in Fitday (it seems to have lost about 1 weeks of updates). FAST Monday 10pm to Tuesday 8pm.
Workout tonight was good - felt strong. OHP were easy.