Big Show sticks to the d*mn plan

[Big_Show]

Sunday weight: 111.6kg - weekend dehydration weight!

Saturday steps: 11,742 (3738 over target for the week) - knew our walk would get me back on track for the week.

Saturday calories: 3482 (626 over target for the week) - Saturday night wine took this over the limit, but I can easily make this up.

 

Sunday has been nice - been for a walk with the Welshman's mum & step-dad and their dog (a very enthusiastic Jack Russell) and had a cuppa in the garden as well.  Other than that it's a pretty lazy Sunday, got everything prepped and ready for tomorrow morning's first gym session back though!

[Big_Show]

Back to work today, and it's my first full week since the beginning of February.  I call this cruel and unusual punishment.

 

Monday weight: 112.8kg - the usual weekend rebound weight!

Sunday steps: 11,897 (8635 over target for the week)

Sunday calories: 2625 (743 over target for the week) - treated myself to a cheeky gin & tonic this evening that tipped my calories over for the day.  Was very nice relaxing on the sofa with a book and a drink though, so I regret nothing.

 

Early alarm was a bit of a shock to the system, but I got to the gym before work for my first session since December!  Luckily I'd remembered to put a sheet over the windscreen last night, as there was snow and a frost last night so it saved me time deicing the damn thing first...

 

I started off with the Military Press workout of the programme, mainly because it's my weakest.  Starting off this first cycle with a sensible deload, so the work sets were:

30kg x5

35kg x5

37.5kg x5+ (I did 6) - felt a bit of a struggle, but my shoulders have historically always been weak AF so it doesn't come as surprise.  I look forward to making them stronger!

 

The first accessory was a DB military press - 5x10 @ 2x7.5kg was done easily enough, so next week I'll step it up to 2x10kg.

 

The second accessory was my chin-up & dip regressions:

- 3x8 inverted rows - 6, 5, 5, 5, 3 (24 total)

- straight-leg bench dips - 8, 5, 5, 5,4 (27 total).

 

Stuck to my calories throughout the day and went for a 2.5 mile walk after work this evening, so I'm feeling pretty good about my day's work now.

[Big_Show]

Tuesday weight: 112.3kg

Monday steps: 8850 (10,485 over target for the week)

Monday calories: 2129 (364 over target for the week) - made it in to range a day early this week!

 

Today has felt like a looooong day.  Work was quite boring and included an hour's overtime, and then I went out for my run.  That actually went surprisingly well, and may have been the fastest I've done this route as well to boot - 3.11M in 28:23 @ 9:07/mile av.  It feels strange to be so pleased about getting under 29mins when I used to be disappointed to race it in over than 20mins, but I have to keep reminding myself that times are very different now.  Main thing is I did it, although I also remembered that I'm still signed up for a half-marathon in September!  This should be interesting.

 

My calories have been nicely controlled all day, so I theoretically could have scored a negative number for my weekly calories.  But after I've finished this I plan on relaxing on the sofa with my book and a nice big gin, and I genuinely don't care that this will take me back into the postive for the week 😁

[Big_Show]

Wednesday weight: 112.6kg  - bit annoyed it's gone up again, but I read a thing saying that the inflammation of DOMS can cause this so I'm choosing to believe that's the case here.  I'm being told I look visibly slimmer, so that's what matters.

Tuesday steps: 6953 (10,438 over target for the week) - smashed the target again this week.

Tuesday calories: 2322 (178 over target for the week) - turned out I'd miscounted the calories for the BBQ pork we had for dinner last night, but still ended up comfortably within the right range.

 

This morning was another early alarm clock for my first attempt at deadlifts in four months - the work sets were:

- 65kg x 5

- 75kg x5

- 85kg x 5+ (I forgot this and just stopped at 5) - definitely need to start reading the instructions  on my workout programme...

 

The first accessory was yet more deadlifts, this time 5x10 @ 72.5kg - my grip gave out way before I could get to that though, so I actually did 10, 10, 8, 7, 6, 5, 5 (51 total) - this should come back pretty quickly though, just out of practice.

 

Lastly was the hanging leg-raise regression - this started off at 3x8 flat knee-raises, but once again I didn't read the programme properly (recurring theme) and did 10, 9, 8 (27) instead.  On the plus side, this shows I can definitely move on to the next exercise next time! 

 

I enjoyed the workout, and reckon I can probably stick another exercises in there as well if I want (pre-work time permitting).

 

This evening I did my parents' shopping then stopped in for a cuppa in their garden when I delivered it, and now it's just a lazy evening.  I'm very excited to finally be getting a haircut tomorrow (before and after pictures will occur) so tomorrow's mainly going to be a rest day with a bit of walking involved.  Think my body needs the downtime, it's not used to so much exertion!

[miss_marissa]

Glad you're able to return to the gym! That's a lot of deadlifts for your first time in a few months

[Big_Show]

11 hours ago, miss_marissa said:

Glad you're able to return to the gym! That's a lot of deadlifts for your first time in a few months

 

That would probably explain today's extra DOMS on top of Monday's DOMS 😝

 

Thursday weight: 112.3kg

Wednesday steps: 6238 (762 under target for the week)

Wednesday calories: 2250 (258 under target for the week) - started off the tracking week with a nice deficit, want to build myself up some leeway for the weekend again as it definitely seemed to help.

 

Went for a walk before work this morning but that's it for today - it's finally haircut time tonight!  To say I am excited is an understatement...

[Endor]

Funny when i heard lockdown was lifted i thought how excited you'd be for your haircut!

 

Are you following a program for your lifts or making it up yourself?  These look like numbers i could try...

[Big_Show]

On 4/15/2021 at 2:13 PM, Endor said:

Funny when i heard lockdown was lifted i thought how excited you'd be for your haircut!

 

...and it was so damn overdue...

 

 

 

On 4/15/2021 at 2:13 PM, Endor said:

Are you following a program for your lifts or making it up yourself?  These look like numbers i could try...

 

I'm following Jim Wendler's 5/3/1 programme - he's got a book that explains all of it in full detail, but I'm pretty certain there are plenty of free versions of it available around the interwebs.

 

-------------------------------------------

 

Friday weight: 112.2kg

Thursday steps: 9096 (1334 over target for the week) - I parked up near the barber's early and went for an extra walk in the evening to get my steps back on track for the day.

Thursday calories: 2172 (594 under target for the week) - made myself a nice buffer over those two days, that nicely allows for some wine with our Friday night dinner!

 

Today I went to the gym before work again, this time for my heavily deloaded squat workout.  Considering I only did two of these workouts in December between lockdowns two and three, I decided to treat this as my first leg day in six months and so dialled back the weights accordingly.  And I was shite at squats to begin with anyway.  Figure I can up the weights by 10kg instead of 5k after this first cycle if they turn out to be way too easy, although I'm in no real rush due to plenty of squat anxiety in the past.

 

Anyway, my worksets were:

55kg x5

62.5kg x5

70kg x5 (I did 8 ) - this time I actually remembered to read the programme and do the 5+ set instead of just counting to 5!  The coffee must have kicked in this time...

 

After that I got on the hack squat machine for 5x10 @ 40kg and it went fine, so that'll go up next time round.

 

Lastly was 5x10 calf raise @ 40kg which also went ok, so that's  a leg day successfully navigated.  My legs don't seem to be destroyed by it this time round, but the weights will all ramp up soon enough.  And i was absolutely starving hungry soon afterwards, which I'm taking to be a good sign?

 

After work it was time to cut the grass again.  It took 70mins and my Fitbit counted just over 6000 steps, so it looks like I was right to count it as more than equivalent to going for a commute walk after work!  Only three weeks since last time I did it and it practically filled our brown garden waste bin, so it looks like this is going to be happening at least once a fortnight over the summer.  One way to get the calories burnt I guess!

 

 

Tomorrw my plan is to head to the gym again early (unless my body decides I have to sleep instead, I'm feeling kinda knackered as it is), then we're trying out a new route we've mapped out across some coutnry fields in a direction we haven't been before.  Should work out as about 4.5 miles, ending up at the rugby fields where there'll be a touch rugby tournament and a cricket match going on.  Looks like a good location to finally sample our first post-lockdown pints!

[Endor]

You look so much younger after a haircut and beard trim! Must feel great!

 

Well done getting back in the gym. 

[Big_Show]

On 4/16/2021 at 11:44 PM, Endor said:

You look so much younger after a haircut and beard trim! Must feel great!

 

It is such a relief not to look like a big hibernating mess any more!

 

Ok, time for a weekend update.  I'd like to say it's been up and down, but my weight has stayed frustratingly static.

 

Saturday weight: 112.4kg

Friday steps: 11,664 (5998 over target for the week) -

Friday calories: 3095 (7 under target for the week) -

 

Saturday I was back to the gym for my first bench press workout of the programme - my worksets were:

45kg x5

52.5kg x5

57.5kg x5+ (I did 8 ) - another deloaded weight for my first cycle back, but to be honest I'll probably just start up again from here.

 

This was followed by 5x10 DB bench press @ 12.5kg, then another 3x8 of inverted rows (not quite, but closer than last time) and 3x8 bench dips.

 

After some bacon rolls we headed out for a nice cross-country walk along some new footpaths we've found, and 4.5 miles later this finished up at the local rugby club where we ordered our first pints since October!  And got slightly sunburnt from having to sit outside in the sun.  Good times.  Then I cooked us a chickent tikka sag for dinner and there was wine!

 

Sunday weight: 112.5kg

Saturday steps: 14,962 (13,960 over target for the week) -

Saturday calories: 3425 (910 over target for the week) -

 

Sunday was a day spent driving around doing a few jobs and having cups of tea in various gardens, then we spent the rest of the day pottering round the garden.  I had originally planned to go for a run, but after four gym sessions and one run my legs were a bit sore so I decided to take a rest day.  Still got over 800 steps without going for a deliberate walk though, so it was a pretty active rest day.

 

Monday weight: 113.2kg

Sunday steps: 8104 (15,064 over target for the week) -

Sunday calories: 2517 (919 over target for the week) -

 

This morning I decided to start off the week with a boom and headed to the gym for my military press workout - today's worksets were:

32.5kg x3

37.5kg x3

40kg x3+ (I did 5) - I was pleased to get this as I always tend to assume my shoulders are too weak for whatever's written down.  Should probably work on that.

 

This followed up with 5x10 DB military press @ 10kg (I did 10, 10, 7, 7, 7, 6, 5), then more attempts at 3x8 inverted rows (8, 6, 5, 5 - getting closer!) and 3x8 bench dips with one leg elevated - progressing with that one.  After the day at work I've been for a decent walk as well, so that's a solid day's work.

 

What I'm finding quite frustrating at the moment is my weight stubbornly staying the same.  Over this last fortnight since resolved I put in renewed effort I have been tracking every damn thing honestly and accurately, and putting in at least 5 workouts a week, but the scale is if anything gradually creeping upwards over the course of a week!  I know clothes are still fitting better and my belly seems smaller, but I'm not convinced that's anything more than wishful thinking.

 

Still.  The whole point of this challenge is to stick to the damn plan, so I'm going to plug away at it for a while longer.  While the calorie counts are good, it's possible that some of our midweek meals could be a bit cleaner even if I don't want to reduce the calories any further.  I'm also drinking far less than I have since Covid started, so I'm kinda amazed that on its own hasn't had an effect.

 

So.  Trust the plan.  Stick to the damn plan.

[Big_Show]

Tuesday weight: 112.2kg - that's gone back down at least.  Still frustratingly above the 111s though!

Monday steps: 9492 (17,556 over target for the week) - I don't think the lack of steps is an issue here.

Monday calories: 2221 (632 over target for the week) - managed to avoid snacking after the morning gym session, bringing my average back down gently without having to starve myself for a couple of days.  Nice doing it this way for once.

 

Today we got up and went for a half hour walk before work, and this evening I headed out for another 5k.  In the first half it actually felt nice, I was bounding along, it felt like old times.  Then in the second half I was back to puffing like an emphysemic steam train again, and a couple of hours later I still feel knackered.  But it was done, so that's first gym session and first run of the week out of the way.

 

Back to the gym tomorrow morning for workout number two, and our groceries just got delivered so it'll also be the first day of our new slightly better eating menu.  Hopefully that'll tip the balance back towards fat loss.

[Big_Show]

Wednesday weight: 111.8kg - well that's a relief!

Tuesday steps: 10,507 (21,063 over target for the week) - looks like the combination of a walk and run really add up!

Tuesday calories: 2198 (322 over target for the week) - treat myself to a cheeky gin after dinner.

 

My weight graph for April is definitely looking better than March's was:

 

 

Really need to keep on focus this week ot keep what momentum I've got though.

 

This morning as an early start for Deadlift day at the gym - my worksets were:

70kg x3

80kg x3

90kg x3+ (I did 7) - still felt pretty easy.

 

Then it was the 5x10 @ 72.5kg again.  My grip held out a bit longer this time - I did 10, 10, 10, 8, 7, 6 (51 total).

 

After that was the 3x8 bent-leg raises, which I hit so that'll go up a level as well next week.

 

This evening was the weekly shop so I'm done for the day now - aiming to get up early for another walk tomorrow morning then run in the evening again.  Already looking to the weekend!

[Big_Show]

Thursday weight: 111.8kg - reassuring to see it below 112 twice in a row.  Makes me less inclinced to believe it's a fluke.

Wednesday steps: 5346 (1654 under target for the week) - shopping night done, that deficit will easily get made up again.

Wednesday calories: 2187 (306 under target for the week) - a good start to the week.

 

Today we got up early and popped out for a short walk before work, and after work I headed out for my second 5k of the week.  It felt more enjoyable than the last one - I can't work out if I'm getting better at it again, or if today was just a better day.  Either way, I'll take it.

 

All set up for another gym session tomorrow morning, my third of the week.  The early starts seem are still a bit of a shock to the system, but I think I am enjoying it?  Or at least still able to persuade myself of that while the coffee kicks in...

[Big_Show]

Friday weight: 111.5kg - still going down!

Thursday steps: 10,153 (1499 over target for the week) - walk & run combo strikes again!

Thursday calories: 2250 (549 under target for the week) - set myself up nicely for the weekend, that calorie deficit earns me Friday night's wine in advance.

 

Early start for my Bench Press session at the gym - I even had it to myself!

 

 

Today's work sets were:

47.5kg x3

55kg x3

62.5kg x3+ ( did 5) - felt good again

 

First accessory was 5x10 DB bench press @ 17.5kg (up from last week) - I managed 10, 10, 8, 8, 8, 7 (51 total).  Followed by progress on my attempts at 3x8 inverted rows - 8, 7, 6, 4 (25 total).

 

First attempt at doing bench dips with my feet elevated on another bench - glad the gym was empty while I faffed about figuring out how far apart the benches need to be!  I managed 7, 7, 6, 5 (25 total) but I reckon I'll hit that target pretty soon and get to progress again.

 

After a day at work and a bit of a walk afterwards it was a nice chilled evening watching the finale of The Falcon and The Winter Soldier.  I tried a new recipe which turned out really nicely - topped naan breads.  Nothing complex, one was Chicken Tikka and  the other was Cheesey Pizza style, but they tasted really nice!  It was a good practice for when we have people round to our garden and need nice easy snack food to serve up quickly.

 

 

 

Saturday weight: 110.8kg - SHUT THE FRONT DOOR (I know some of this will be dehydration but also seriously WHAT THE H*CK)

Friday steps: 8563 (3062 over target for the week) - ticking over nicely

Friday calories: 3117 (75 over target for the week) - nice and neutral ahead of a Saturday.

 

So that weigh-in was a nice surprise.  Probably won't be replicated tomorrow, but shows it's possible.

 

Plan for today was early gym so I could be back to watch the London Irish v. Harlequins (my team) game on TV - they're normally all only on BT Sport so it's a rarity I get to watch one unless we're in a pub (so it's been a while).  Last gym session of the week, and also last 3/3/3 session of this first cycle, was Squat day - my work sets were:

57.5kg x3

65kg x3

75kg x3+ (I did 6) - this felt fine, feeling good for the 5/3/1 workout next week.

 

Followed up by 5x10 hack squat machine @ 45kg and then 5x10 calf raises @ 45kg - perfectly content to only put these up by 5kg a time when I know I could lift more, as the whole idea of this plan is to build up sloooooowly so you keep making gradual progress until you really really have to deload.

 

Now I am home, I have eaten bacon, there's coffee in the pot and I'm gonna go read magazines in the sun in the garden for a bit until the rugby starts.  And also do my best to avoid Drag Race spoilers until we watch it with dinner tonight (another new recipe) - it aired in the US last night and it would be nice just this once for the result to still be a surprise when we watch it the next day...

[Big_Show]

Bit of a while since I updated this, so here's my end of tracking week summary.  I think it says a lot about how the week's gone.

 

Wednesday weight: 110.5kg - had a bit of a surge after the weekend (as usual), but today it's down to a new low!  Sights firmly set on getting under 100kg next challenge...

Tuesday steps: 9703 (13,328 over target for the week) - a good week's movement.

Tuesday calories: 2327 (324 over target for the week) - didn't have a massive excess to make up for after the weekend so Monday & Tuesday were definitely a lot easier.  Something I've started managing this challenge, and definitely something to remember for the future.

 

 

 

Three gym workouts since Saturday - this week I started the 5/3/1 workouts, which on Monday worked up to 42.5kg on the Military Press (I managed 3), and today I worked up to 95kg on the Deadlift (I managed 5) which I then followed by finally achieving the 5x10 @ 72.5kg without my grip giving out.  I also went for another 5k run last night - once I get under 110kg I'm going to finally attempt running a little bit further to see how my body copes with it.  Should lead to some more interesting routes at least!

 

This week is just more of the usual planned, although we have a three day weekend ahead of us so that should be fun.  And there's the next new challenge to think of!

[Rurik Harrgath]

Hello friend!  Thank you for checking in on and off the forums!  I appreciate you as a friend and nerd.  It sounds like we're heading into a slowdown or possibly a lockdown so I am just a little envious of your circumstances emerging from that situation yourself, but super pumped that you're back in the gym!

[Big_Show]

On 4/28/2021 at 5:10 PM, Rurik Harrgath said:

Hello friend!  Thank you for checking in on and off the forums!  I appreciate you as a friend and nerd.  It sounds like we're heading into a slowdown or possibly a lockdown so I am just a little envious of your circumstances emerging from that situation yourself, but super pumped that you're back in the gym!

 

Any time mate, good to see you pop back up again and raring to go.  Hope this lockdown's not too long for you guys, or at least doesn't feel like it.

[Big_Show]

This week (or this bank holiday weekend, at least) is now going to be a planned diet break, so I've run my current stats through the calculator and it's giving me a maintenance calorie target of 2915/day.  I'm going to take this as my limit for the week (no 500cal wriggle room this week) then crack back on with things next week.

 

Thursday weight: 111.1kg

Wedneday steps: 5466 (1534 under target for the week) - weekly shopping night done.

Wednesday calories: 2288 (627 under target for the week) - building myself up a deficit ahead of the long weekend.

 

Thursday weight: 111.5kg - last night's dinner did involve a lot of potatoes I guess?

Wedneday steps: 9773 (1239 over target for the week) - a walk before work and another 5k run after work will take care of that - deficit cleared.

Wednesday calories: 2261 (1281 under target for the week) - was tempted to crack open the wine last night for Taskmaster, but held off in the end.

 

This morning was back to the gym for the 5/3/1 Bench Press workout - the work sets were:

52.5kg x5

57.5kg x3

65kg x1+ (I did 4) - felt good, even if I did manage to clip the bar on the way down of the third rep!  Doesn't have to be a heavy weight for me to be clumsy with it...

 

First accessory was 5x10 DB bench press @ 17.5kg - I did 10, 10, 9, 9, 8, 7 (53 total), followed by 3x8 inverted rows - I did 8, 8, 5, 4 (25) - so close!  That third set is still frustratingly far though.

 

Then I went for my first attempted at legs-supported dips, and they were hard work!  I only managed 3x5, but that's probably just from the shock to my shoulders.  They'll get easier as I get stronger (or as I get lighter, either's good).

 

So that's my last day of this challenge done!  Gonna follow up shortly with a proper post mortem of my goals.

[Big_Show]

Debrief

 

1) Resistance workout three times per week - got my three bodyweight workouts in at first, and then in the three weeks since the gym finally reopened I've consistnely hit four each week.

 

2) Keep total calories within +/-500 of my weekly calorie total (exact figure depends on my weight that week) - managed this every week, although it definitely got easier when I started building up a deficit before the weeked instead of just chasing my target after the fact.  Definitely the way forward.

 

3) Hit my weekly step target - smashed it every week, no problem.  Not sure this needs to be a specific goal any more tbh.

 

LQ) Read more books - I had three books on the go that I wanted to finish.  I've completed two out of the three and am 70% through the third one, but in fairness I did also read another book and the beginning of another during this challenge as well (that first book of the Fitz and the Fool trilogy was so good I had to carry on with it).  I'll finisht the other one this weekend, and then hopefully it'll be outdoor reading weather so I'll be on proper books until the winter instead of my Kindle.

 

My weight loss has definitely picked up after knuckling down again for this challenge - where March's rather disappointing lack of progress looked like this:

 

 

April was was a whole different barrel of monkeys:

 

 

...and this bring's my year's progress so far to:

 

 

 

My sights for the next challenge are firmly set on finally cracking that 110kg barrier, and my overall target is definitely stopping at 105kg.  Then I'll stop caring about the scale so much and solely be working on waist measurements and mirror.

 

I'll be back later on in the weekend with my new challenge!