Wolfkings training log 25/11/08

[wolfking09]

22/12/08

Cardio day.
10 mins on bike
10 mins on bike
15 minute Thai boxing cardio workout.

Today I did 2 sessions on the bike,each being 10 minutes. I pedal above a certain speed so its pretty tough for me. I also did a Thai boxing workout which is based around throwing lots of kicks,punches and knees and also lunges and press ups. Instead of press ups I did band presses with an exercise band,and doubled the reps to 50.
x30 lunges + back kick (15 each side)
x20 leg raises (aiming for 30 eventually)
x30 block and push (left leg into a knee raise whilst raising right arm in a thrusting motion over the head,x15 reps each side)
x25 resistance band presses per arm
x30 knee strikes (raise knee into your palms) (15 each side)
x30 lunge and uppercut,+ 2 jabs (15 each side)

1 hour walk in the evening.

Stats right now:
Weight: 188lbs
waist: 40 inch
chest/back flexed:43.5
right bicep:14.5
left bicep:14.5
left thigh:
top 25
knee 17.5
right thigh:
top 25
knee 17.6
left calf: 15.5
right calf: 15.5
shoulder circumference: approx 46.5 inch

Body fat % on machine: not working,heap of crap.it was 18.5% last time
Body fat on calipers: 21%
Muscle %: see above,but was 77% last time.

Eaten today:
Spaghetti on 2 slices toast
Minced beef,pasta and veg
x4 500ml bottles of water
x3 cups of tea
going to have some cereal this evening.

[wolfking09]

23/12/08

BBrow
145lbs
5
150lbs
5,4
145lbs felt fine,got 5 perfect reps so I tried 150lbs. That felt much better,so ill move up to that. In the 3rd set I used a grip wider than my shoulders width,again with 150lbs,juts to mix it up a little.
I forgot to do the 2 warm up sets so I added 2 sets of renegade rows with 12lbs
Renegade rows
12lbs dumbell
10,10
I did these with feet together and one hand on the floor,pulling the weight into my hip/stomach region.

Wide grip OHP
55lbs
5,5
95lbs
5,4
New weight up 5lbs from last time. This was more of a trial than anything else,but Im pleased to see I got the same reps as I did with 90lbs.
For the last set I used a standard width OHP grip
3
Pretty tough,but itll carry over into my push press a little so its not bad.

Hsquats
95lbs
5,5
175lbs
5,5?
I lost my concentration in set 2,and im not sure if I did 4 or 5 reps!! I was knackered anyway,so I just put it down rather than attempt a sloppy final rep. I was far too tired to do the jeffersons unfortunately so I must make more effort next time.

Reverse Curls
65lbs
5,5
Up with ease,finally. Im 100% confident to move onto 70lbs in this now,which was my initial goal. I was tempted to throw in a set with 70lbs today,but I backed off.I can be patient and let my muscles adapt after this workout.

Food so far today:
x3 slices lean bacon: -not sure on the exact calories here,but I think its 125 cals and 5 grams protein from looking at the web.the packet was a really shoddy supermarket affair with the nutritional values stuck on the underside of the packet,and couldnt be more vague.
x2 bagels: 532 cals
x1 8oz baked potato: 280 cals approx
x1 can Tuna in brine (drained): 136cals
double helping Protien shake with 100ml milk/200ml water: 188cals + milk 49 cals.
x3 amino acid tablets
equals:
(approx)
1560 total calories
106 grams protein (120g inc bacon)
149 grams carbs
9.4 grams fat (not inc bacon)

Evening:
Ill likely have low fat beans on toast
beans: 366 cals/20g protien/120g carbs/2g fat
x2 toast: dunno,depends on which wholemeal bread I use
another protien drink: 94cals/17g pro/2g carbs/2g fat
handful of nuts/raisins.
200ml milk: 100cals/3g pro/5g carbs

Looking at a possible 2200cals today. Is that too much?

[wolfking09]

Evening:
Punch bag workout (see above)

Beans on toast
x2 slices of wholemeal toast- 8g pro/32g carbs/2g fat/188 cals
beans: 20g pro/120g carbs/2g fat/366 cals
handful of mixed nuts and raisins: approx 7g pro
Can of tuna: 32g pro/0g carb/0.8g fat/136 cals
x1 500ml bottle of water

[wolfking09]

2 days off over xmas,back into it today. I seem to have picked up that wrist injury again from a few weeks back,so im going to wear a support for a few days.

Today I did:
Kick boxing cardio workout dvd -20 mins. Includes burpees,squats,punch and kick combos etc.
Pilates DVD -standing pilates section,20 mins. This is really taxing on the shoulders as youre holding your arms out to the sides or above your head as you do the exercises. Lots of squatting,ab work and balancing movements.

Running -managed 3 mini laps of the top section of my park,then ran home. About 5-10 mins in total,im still terrible at running.

In the evening I finished off with a brisk 30 minute walk wearing the pedometer.
3488 steps
103 calories burnt.

The diet was pretty good.
x3 weetabix with loads of semi skimmed milk
x2 wholemeal turkey rolls (left overs) about 2oz turkey in them.
x3 protein shakes
x3 amino acid tablets
x1 banana
Roast dinner with veg,potatos and yet more turkey.
Plenty of water,but not near enough. I need to get into the habit of drinking a lot more.
later tonight ill be eating a tin of tuna in brine as my pre-bed protein snack.


I have a resistance bands workout dvd im going to try on weights days as an extra cardio/strengthening tool. Lots of good videos on youtube ive been looking at,and im happy to be able to add in stuff like wood chops to my general routine,as you cant really get movements like that with free weights.

[wolfking09]

28/12/08

BBrow
90lbs
5,5
150lbs
5,5,4 (last set wider grip)
Slowly getting back up to 160lbs. I might risk it and go for 155lbs next time for at least 1 set.

Wide grip OHP
55lbs
5,5
90lbs
5,5
95lbs
5,3
Down 1 rep on 95lbs for some reason,oh well. 90lbs feels much better than 95 right now.

Deadlift
95lbs
5
150lbs
3
210lbs
5.
Confident about moving onto 215lbs.

Rev curls
70lbs
4,3
Finally im able to work with 70lbs properly. Another 2 sessions @ this weight before I even think about heading to 75lbs.


Resistance bands workout.
This is a 30 min DVD...I managed 24 minutes which isnt too bad. I skipped the end part where it was heading into an abs routine as I was sweating like a pig. I made sure to throw in a few curls in the short rest periods too.
This is actually really good as it incorporates lots of lunges and lateral leg movements as well as some nice stretches.
The Kickboxing cardio is by far the toughest yet,however.

Walking:
50 min-1 hour walk:
4485 steps
132 cals.

No bag work today,my wrist is still a bit tender so I left it.


Diet wise,I had weetabix for breakfast in place of eggs as ive run out of eggs rest was pretty much the usual.
Baked potato and tuna for dinner
Another roast with turkey and butchers sausages for tea
Activia yoghurt (these are sooo tasty)
x3 protein shakes
Apple (medium)
Water,though yet again,not enough..must work on this

I had a lapse and ate a cadburys caramel bar too

[wolfking09]

30/12/08

Heavy bag workout
Usual routine.Emphasis on jabs/cross today.

Weights
OHP
70lbs
5,5
115lbs
5,4
Not sure if set 4 was properly full lock or not.

Dumbell Military press
(feet together)
44lbs
Right side: 4
left side: 3
The dumbell press was performed in place of set 5,as I just fancied giving it a try

Cleans
120lbs
2,2,2,2
Still need to work on technique. I may drop some poundage and load it back up.

Hsquats
95lbs
5,5
180lbs
5,5
Jefferson stance
3.
Might have gotten more in the jeffersons,but the bar rolled off the bricks I pull from,so I gave up in annoyance.

Resistance bands routine
25 mins. I followed up with some clean,squat and press with a 12lb dumbell and a few curls.

Diet:
Shredded wheat fruitful for breakfast
Baked potato and Tuna
Stir fry with beef,peppers,rice,peas and carrots
x3 protein shakes
x3 amino acid tabs
Can of Tuna at 10:30pm.

[wolfking09]

2/01/09 -happy new year!

Today:
Punch bag routine:
As above. I can really see my fitness improving in this.

Weights:
Wide grip OHP:
60lbs
5,5
95lbs
5,5(just!),4
The last set was performed with a standard width grip. This weight feels much better now,100lbs isnt far off.

BBrow:
95lbs
5,5
155lbs
5,3,3
The last set was performed with a wider grip. This weight feels tough,its getting very close to my old plateau now (160lbs). The next few workouts will hopefully blast me through it.

Hsquats:
95lbs
5,5
180lbs
5,5 (chickened out of set 5 )
I really must stop leaving the last set out because im so tired...I see countless people on here doing their 5x5 in squats.Need to push myself.

Rev Curls:
70lbs
5,2
Feeling very heavy,but im determined to blast through it for a new PR.

Pistols:
left:5
right:5
Im doing these by lowering myself into a chair and then standing back up,as ive seen in a youtube video. The video shows several techniques for training these if like me you cant do them properly. http://uk.youtube.com/watch?v=TzVMNoxoxTU

Resistance bands DVD: 25mins.
I finished this off with 10 squats and then 10 curl and press with a 12lbs DB. Following this I did 10 BW squats with a 10 second static at the end.

My diets been pretty good today,we have cold beef left over from our new years day dinner,so I had that for breakfast

New year stuff:
-Drink more water
-Add in planks on every workout day
-Push ups 3xF each workout day.
-Buy some gymnast rings for dips/pullups

[wolfking09]

3/01/08
weight loss stuff

Ran around my local park-im almost able to run the whole way around it now which is great . Really works my calves hard when I run.

20 min kickboxing workout
lots of squats,kicks,punches,lunges etc with dumbbells.

25 minutes Pilates followed by a small resistance bands circuit.

Managed to drink plenty of water today as well.

[wolfking09]

last few days has been as usual,cardio inc pilates,kickboxing and resistance bands as well as another run. Yesterdays post got swallowed,and I couldnt be bothered to rewrite it all out again
I did a made up on the fly 15 minute resistance bands workout last night using rows,squats etc.

6/01/08

Heavy bag routine
followed by
push ups
17,8

Weights
Wide grip OHP
60lbs
5,5
95lbs
5,5,5(last set close grip)
Up to 100lbs next time.

BBrow
95lbs
5,5
155lbs
5,5,3 (last set wide grip)
getting ever closer to 160lbs...last set was very tough today.Another session methinks.

Hsquats
95lbs
5,5
180lbs
5,5,5 (last set jefferson stance)
Up to 185lbs next time around. I pushed myself today and did the last set

Reverse curls
70lbs
5,2(!!)
Down 1 rep in set 2 from last time,although this time I did them after hack squats so that may explain it. Set 1 felt very good anyway.

Kickboxing cardio -20mins. The legs section is so tough.
I followed this immediately with 15 mins on the exercise bike (with my ipod,lol) and 10 BW squats.

Diets been pretty good today,and I drank like a fish-at least 5 200ml bottles of water.Lamb roast for evening meal.

[wolfking09]

7/01/09 (just notice ive been writing 08 still...)

45 minute walk
5514 steps
162 cals

Run around the park. Im getting loads of improvement in this since I started doing the other forms of cardio. I should really start timing this rather than just using diatnce.

25 minutes Pilates
Followed this up with a 5 minute weights/resistance bands circuit with high reps.

This evening ill be doing 25 mins on the bike plus another 5 minute circuit as warmup.

Diet:-x2 weetabix with 200ml milk
-baked beans on wholemeal toast
-Chicken soup with x4 slices of wholemeal bread
-Protein shake
-Omega 3 pastel
-x3 Aminos.
x4 500ml bottles of water.
x2 cups of tea

Ill probably have a can of tuna in brine before bed.

[DaveT]

If one of your goals is to lose fat, then IMO, you need to look at these three things in your diet:

Spaghetti on 2x slices of toast
Beans on toast
Baked potato and tuna

They have cropped up a few times in your diet and they contain a lot of carbs (not necessarily the best kind either).
The beans (I know they're low fat!), but they're still out of a tin and contain salts, sugar substitutes, and all sorts of other chemicals that aren't great for you. Try and cut out the toast, and swap out the potatoes, beans and spaghetti for fresh vegetables (spinach, brocolli, cauliflower, cabbage especially). They're very healthy, and you can eat lots so that they will fill you up just as much as the traditional carbs.

Combined with all the great cardio you're doing, and I think you'll see some even greater progress. Nutrition is probably more important than the exercise when it comes to losing weight. You don't have to eat less, just eat healthy.

[wolfking09]

Unfortunately,its all been a waste of time. I started a new version of my medication last month which is making me balloon up in weight,so im off to the doctor next week to get it sorted out. Until then im trimming down the cardio and sticking with the strength training,though im having a day or 3 off as im still so sore from all the cardio

Ive put on about 42lbs over the past 5 years on them,but the latest batch has pushed my weight up by 6lbs in under a month (183 to 189) which is shocking. I had my suspicions as after a week on them I was up 3lbs.
Some research on the net has been very helpful,especially to where i gain it-its almost exclusively around my waist. My arms,legs and chest all remain pretty much the same (bar any muscle growth from weight training),but the waist line is ever expanding.My stomach looks like im 8 months pregnant

Im quite glad ive been doing all this cardio now as I suspect id have put a little more on. Ive still actually gained half a pound on the digital scales! Im much fitter now than before though,its shocking how much of a difference there is,especially with my running.

Im taking celexa (escitalopram/citalopram) btw.

[DaveT]

Unfortunately,its all been a waste of time.

Far from it. As you yourself said...

Im quite glad ive been doing all this cardio now as I suspect id have put a little more on. Ive still actually gained half a pound on the digital scales! Im much fitter now than before though,its shocking how much of a difference there is,especially with my running.

Bummer about the effect of the meds, but keep looking at the positive. Sure you've put on some weight on these, but look at your fitness - those improvements are going to be so good for you in the long run (no pun intended!).

[wolfking09]

14/1/09
Back into it..I was going to start monday but I was lazy
Im off to the doctor tomorrow to discuss my meds and lack of weight loss and what the problem could be. He may suggest other tests to make sure nothing else in out of whack.

Today:
OHP (push press)
50lbs
5,5
115lbs
5,5
The last rep in set 4 got 3 quarters of the way up and stopped! I struggled with it and managed to press it up for rep 5,but it was a close call. I then totally forgot to do dumbell military press until the end of the workout
DB Military press
44lbs
5,5.
This was much better than last time.

Cleans
120lbs
3
90lbs
5,5,and another 1 for the sake of it.
Im lowering the weight for a few weeks to get back into the correct form and rebuilding up. Ill still be doing 120lbs+ for the time being in set one,but I need to get a hold of it now before I end up like this http://uk.youtube.com/watch?v=oeTO_O5RdBk
Im amazed at how fatigued I felt doing these for sets of 5 again after doing 2,2,2,2 for a few sessions. they really hit your entire upperbody. My forearms were burning like crazy.

Wide grip rows
90lbs
5,5
150lbs
3,3,1
Wow,this was tough...especially after cleans.Hopfully this will carry over nicely into my standard rows,though I may (*cough* do) need to drop the poundage a little.

Deadlift
95lbs
5
150lbs
5
215lbs
3
My legs said yes.My back said yes.My core said yes.My grip said NO. My grip totally gave out from rep one and I was unable to complete the set By rep 3 it was close to slipping from my fingers. Ill have to start grip training on my off days by the looks of it,and perhaps have more rest time between this and rows?
Im guessing using a hook grip would help,and I took off my gloves to do this too. Should I do a kind of half pull static movement,lifting the bar into a shrug position and holding? Towel pull ups perhaps? Buy a gripper?

[wolfking09]

Visited the doctor yesterday and he confirmed my fears-the weight loss issue is linked to the meds. Im back on my old one now,so hopefully I A) wont put anymore blubber on and B) may have a chance at dropping some. Im going back in 6 weeks so he can check my progress. He praised my exercise regime which was nice,and said to remember that some weight gain could be due to putting on a little mass due to all the exercise.

anyway,on to today;

16/1/09

Wide grip OHP
50lbs
5,5
100lbs
5,3,3 (last set standard grip)

BBrow
100lbs
5,5
155lbs
5,5,2 (last set underhand)
This is once again feeling really tough. I really hope I can get through 160lbs soon

Deadlift
100lbs
5
150lbs
5
215lbs
5
Used a hook grip today and really squeezed the bar,and had no grip issues. Im very pleased. Hook grip ftw!

Reverse Curl
70lbs
5,0
Too tired after deadlifts to do them,I really must do these before HS/DL

Push ups
28,12,5
These were performed straight after the rev curls.