spudgun

Weights session today. Pull-ups: +9.25kg 5,5,6 Overhead Press: 50kg 5,5,3 (reset due here) DB Bent-over Rows: 35kg 2x12 each arm Squat: 108.5kg 5,5,8 Not surprised that I'm due a reset on my OHP, it's been troubling me the whole time.

Well, the 10 mile race went pretty well. I was aiming for 80 minutes or less, and I came in at 76:16. I was very happy with how well I managed my pace throughout, leaving enough in the tank for a fast finish. My calf was feeling really tight afterwards, so I probably won't do much cardio this week, but I'll be back at the weights tomorrow.

So, I think I was last on here on Monday. Since then I've done another interval session in training for my 10 mile race: 10x400m at 15km/h, rest for 2 mins at 6km/h. Then on Wednesday morning I went for a nice easy run, 5k in 30 minutes. Weights: Wednesday: Pull-ups: +8.75kg 5,5,6 Overhead Press: 50kg 5,5,4 EZ Curls: 30kg 2x10 Deadlift: 127.5kg 8 Friday: Chin-ups: +9.25kg 5,5,7 Bench Press: 73.5kg 5,5,7 Dips: 2x10 Farmer's Walk: 50 paces with 20kg in each hand, then 2x50 paces with 25kg in each hand. I didn't do squats today, because I have the race in the morning. I tapered off my runs too, so that I would be well rested. I have decided that the idea to cut was mostly for ego reasons, since my body fat percentage was already at 15% or so, so I have stopped tracking all my calories. I am aware of everything I put in my mouth now though, so I guess part of the goal was achieved.

I had another terrible weekend for my diet. I was going pretty well on Friday, tracking everything, until I went over to my friend's house and had a few slices of pizza and a few beers. I felt absolutely awful the next day, and couldn't motivate myself to get up and about. When I did go shopping, I bought a load of crap which I've been working my way through since. Sunday was better, mostly because I went for an hour long run, totalling 12km. Today wasn't great for the diet, because I still had that crap in the apartment and felt I had to finish it. Got my weights session in today though, and another run, 8km in 37:28. Weights: Chin-ups: +8.75kg 5,5,7 Bench Press: 82.5kg 5,5,4 DB Bent Over Row: 35kg 2x12 each arm Squat: 107.5kg 5,5,9 (first time I properly failed a rep on the squat today, legs went on the 10th rep) Weight: 84.9kg

Another run this evening. I went for a 45 minute tempo run (15 minute warm-up, 15 minute fast, 15 minute cool-down). My Nike+ app didn't work for me, but I think it was 8km or so. Came in comfortably under my goal calories for the day. Rest day tomorrow, looking forward to it.

Weights session today: Pull-ups: +7.5kg 5,5,5 Bench Press: 80kg 5,5,6 EZ Curls: 30kg 2x10 Deadlift: 125kg 11 I attempted some farmer's walks with the dumbbells I used for bent over rows the other day, but it was too much after the deadlift, so I'll try them again another day. Measurements: Weight: 85.4kg (I don't know how this went up...) Neck: 42cm Waist: 87cm

I'm beginning to wonder if I should have signed up to be a Scout for this challenge... Nah, I enjoy deadlifting too much.

Woke up this morning and went for a 30 minute run to wake up, took it pretty easy 5.25km. After a reasonably productive (for me) day at work I went for another run (I'm roughly following a 10 mile training plan), this time for 75 minutes. I ran at a reasonable pace, and managed 13.4km in 75 minutes. Now I need to have a massive dinner to make up for all the burned calories! Measurements: Weight: 83.8kg Neck: 42cm Waist: 87.5cm

Big gym session today, combined a cardio interval session with weights. Cardio: Running 12x400m at 14km/h, "rest" for 2 mins at 7km/h Weights: Chin-ups: +7.5kg 5,5,8 Overhead Press: 47.5kg 5,5,5 Bent Over DB Rows: 35kg 2x12 each arm Squats: 105kg 5,5,11 Measurements: Neck: 43cm Waist: 88.5cm Weight: 83.9kg Calories so far: 800 Overhead press felt a lot better, but it's still difficult to get those extra reps in. Delighted about the weight today, since it was on the same scale that weighed me at 87kg last week (new scale in gym at that point).

I didn't get to the gym for weights today, but I'll be going with my brother tomorrow. I got up and went for a 5k run in 30 minutes this morning before breakfast, taking it easy after a big run yesterday. Calories are well under my goal today, with 1,880 calories consumed and 440 burned. Measurements: Neck: 42.5cm Waist: 88.5cm

I had neglected cardio during the week this week, so I made sure to make up for it at the weekend. On Saturday I went for a short jog with my brother, at a nice easy pace; we jogged 6.1km in 34 minutes. Then this morning, I decided to take it up a notch. I got straight out of bed and went for a 90 minute run, which came in at 16.1km or 10 miles. I'll be running a 10 mile race in less than two weeks time, so I decided to up my game and get training properly. My net calories on both days came in about 500 calories under goal each, so it was definitely a good weekend diet-wise (Friday came in just under goal too). Measurements: Neck: 43cm Waist: 89cm

I had another day that wasn't good for my calorie consumption yesterday, but I did track it, so I know how bad it was. It really opened my eyes to how difficult it is to control your calories when others are supplying food for the day, and when I have a few beers. Today is going very well calories-wise, but my day sucked for a while because I had to deal with my body after the beer last night. I may well go off beer for the next month or two. Anyway, lifting weights today: Bench Press: 80kg 5,5,3 (I progressed too fast because the smallest plates are 1.25kg. I'll stay at 80kg and slow the progression a bit) Pull-ups: +7.5kg 4, +5kg 5,6 Dips: BW 2x10 Squats: 102.5kg 5,5,10 Dumbbell Pullover: 16kg 15 (I just did this because my brother was doing some deadlifts at the time) Weight: 86.0kg Neck: 43cm Waist: 89.5cm Some of these measurements are going the wrong way. I'll have to really put in an effort to achieve my goal.

Ok, took me a bit longer to get around to this than I thought it would. As I said above, I had a really bad weekend diet-wise, or at least Friday was really bad. I don't know if Saturday-Monday were bad, because I didn't track them, I was just not feeling great and found it hard to motivate myself to keep on the healthy track. I started tracking again yesterday, and I went a bit over (200 calories or so) my net target, but I got under my goal today. Weights: The gym was closed on Monday, so I had to move that session to Tuesday. Tuesday: Bench Press: 77.5kg 5,5,6 Pull-ups: +6.25kg 5,5,6 Bent over DB row: 30kg 1x10 each arm, 1x12 each arm Leg press: 160kg 5,5,15 (the squat racks were taken, so we just loaded up weights onto the leg press machine) Wednesday: Chin-ups: +6.25kg 5,5,7 Overhead press: 45kg 5,5,6 (the smallest plates would have put my up by 2.5kg, so I'll do that next time) Deadlift: 122.5kg 11 Snatch grip deadlift: 62.5kg 12 EZ curl: 25kg 2x10 I haven't been in my apartment much (at the parents' house), so I haven't taken waist and neck measurements since Friday. Weight: Tuesday: 87.1kg Wednesday: 86.1kg

Date completed: 8/7 Exercise details: Dumbbell pullover 10kg 1x15, 15kg 3x15 Feedback: Wow, I didn't think a 15kg dumbbell could hurt me so much. These really made my shoulders burn at the bottom for the last 5 reps of each set. I felt the lats at the bottom, but I didn't feel my pecs engaging in the exercise until I was finished with each set when they started to ache. I like them, and could work them in to bench days, but they take a long time with the very slow movement.

Had a bad weekend diet-wise, but my two gym sessions yesterday and today were good. I'll fill in the details when I get to a computer. Gainsdalf, did you say 60% just because 45 is exactly 60% of 75 or was it just coincidence?