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Japster

A Grand New Start

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I am a 36 year old father of two little girls.  I have struggled with my weight for the last few years.  I had a good handle of it before a family holiday in the summer, but came back ill, then due to work I completely fell off the wagon and put all the fat back on.

I love to run, but need to do things gently due to old injuries and biomechanical problems.  My main exercise is gym training, working on a 5x5 programme currently.

I will be running a 5 mile fun run at Easter, so would love to hit a decent (sub 45 min) time in that.

 

Big Goal: 

To reduce body fat percentage to under 15%

To exceed my own bodyweight on all the major compound lifts, and to run 5k in under 25 mins, 10k in under 55mins.

 

Small goals:

To run twice a week (tracked in an app)

To gym train 3 times a week (tracked in Workit app)

To track calories to ensure I am in deficit (MyfitnessPal)

To ensure that I do something housework related before I put Netflix on

 

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2 hours ago, Japster said:

To ensure that I do something housework related before I put Netflix on

 

Imma send my OH to you for lessons :)

 

Good luck with your goals, your plan sounds great (not that I really know much about this thing). What's a "5x5 programme" ?

 

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 5 x5 is a popular weight lifting programme, based around 5 sets of 5 reps, of 5 compound movements.  These are the Squat, Bench Press, Bent Over Row, Overhead Press and the Deadlift.

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8 hours ago, Japster said:

To ensure that I do something housework related before I put Netflix on

I need to add this to my challenges as well!

Welcome!!

 

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On 12/30/2017 at 1:36 PM, Japster said:

 5 x5 is a popular weight lifting programme, based around 5 sets of 5 reps, of 5 compound movements.  These are the Squat, Bench Press, Bent Over Row, Overhead Press and the Deadlift.

 

I ran this program for a long time and never connected the idea that there were only 5 lifts. Duur. 

In any case, welcome Japster; is the gym crazy with new years resolutioners?

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Well first update time.

Back in the Gym after it was closed for refurb. Felt good, aimed to start out light and rebuild for a week. That didn’t go quite to plan. Ended up setting a new 5x5 best of 50kg bench press

Not ran as yet, due to appalling weather and bad timing, but did put 4 miles on the cross trainer, so slightly there.

Calorie tracking is getting there. Not quite at the weighing everything stage, but know pretty much what I am eating.

Housework? That’s a work in progress, getting there though.



General life? Now that’s a tough one. Sitting here nursing a (almost certainly) broken knuckle has me thinking that my mental health is not a strong as I thought it was. Will have to keep a close eye on it.
Work wise I have finally been booked on a course which will allow me to be promoted. Which is nice, also gives me a few days on my own in London in a couple of months.

Thanks for the support guys, everyone on here seems to be working hard to achieve, but still being there for each other.


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4 hours ago, Japster said:

Back in the Gym after it was closed for refurb. Felt good, aimed to start out light and rebuild for a week. That didn’t go quite to plan. Ended up setting a new 5x5 best of 50kg bench press emoji23.png

Not ran as yet, due to appalling weather and bad timing, but did put 4 miles on the cross trainer, so slightly there.

Calorie tracking is getting there. Not quite at the weighing everything stage, but know pretty much what I am eating

Sounds pretty on target to me! Good job!

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So, a week in now. How’s it been going?

Well a badly broken knuckle has slowed my lifting down a touch, and highlighted that my mental health might not be quite as strong as I thought.

I still haven’t got out and run yet. Really need to work on this next week.

I have been doing better round the house. Done plenty of washing up etc. Got a bit of a de clutter to do with the wife tomorrow, so should feel better once that is done.

And I am managing my diet better, actually took a pack up to work on Saturday (I work in a McDonslds, so a pack up is a big step). Eating around 2209 calories a day, so a slight deficit, which should improve as I start to track more.


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2 hours ago, Japster said:

Well a badly broken knuckle has slowed my lifting down a touch,

Sounds as if leg day and cardio are in order till that heals up some :) 

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2 hours ago, Japster said:

Well a badly broken knuckle has slowed my lifting down a touch, and highlighted that my mental health might not be quite as strong as I thought.

 

Oh no!! What a bummer!  :(  :(  :(  Did you go to the doctor? How long do you have to wait for it to heal?

 

What do you mean about your mental health being shaky? Are you feeling discouraged / down / frustrated?

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Just some anger issues and the good old not being able to communicate with the people I love.

Knuckle should be better in a couple of weeks. Not sure if I will get full motion back, but shouldn’t be to much of a problem. Swelling is already down a fair bit


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Loving the fact that five guys burgers are advertised on Tapatalk lol.

Gym today, got squats and bench press done. Then too much hand pain to grip for my other lifts. Got 2.5 miles on the cross trainer, nice high intensity.

Food wise I have fasted for 14 hours, eating chicken and veg now. Not too bad at all


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3 minutes ago, Japster said:

Better since putting a huge dent in the kitchen wall. Sadly sometimes actions do speak better than words
 

Better than putting a dent in someone else though. 

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Never broken a digit but learned how to patch drywall rather well (as well as making sure I was up to date on tetanus since finding nails on the other side...) communication struggles are no fun

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Big assessment day at work today, so diet was a bit out due to stress. And some wine is being consumed tonight, got to celebrate the pass.

Overall the diet is going quite well. Training frequency isn’t too bad either, just can’t get the motivation to go out and run. Done lots of cross training at the gym though. I will run by the end of the week. My new mini goal for this week

On the plus side I set a new Squat Pr, trying to set a new Pr on at least one lift a session. Tough going with this hand pain.


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Hey Japster! Way to go on passing your assessment - that's so exciting!!

 

On 1/7/2018 at 9:13 PM, Japster said:

Just some anger issues and the good old not being able to communicate with the people I love.

Knuckle should be better in a couple of weeks. Not sure if I will get full motion back, but shouldn’t be to much of a problem. Swelling is already down a fair bit

 

Ah, man, that sucks on many levels. I'm sorry to hear it. How are you feeling, physically and emotionally?

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