sozzielou's daily battle log

[sozzielou]

Monday 2 December

 

Barbell squats @ 60kg ~ 5-5

Barbell squats @ 65kg ~ 5-3-3

Barbell squats @ 67.5kg ~ 3-3-3-3

Barbell squats @ 70kg ~ 3-3

 

Total lifted today 2545 kg = 5599 lb

 

[sozzielou]

Wednesday 4 December

 

 

Barbell squats @ 55kg ~ 5

Barbell squats @ 70kg ~ 3-3-3-3-3

 

Total lifted today 1325 kg = 2915 lb

[sozzielou]

Friday 6 December

 

 

Barbell squats @ 50kg ~ 10

Barbell squats @ 60kg ~ 5-5

Barbell squats @ 62.5kg ~ 5-5

Barbell squats @ 65kg ~ 3-3

Barbell squats @ 67.5kg ~ 3-3-2

 

 

Inverted rows ~ 5-5

Assisted pull ups @ 47kg ~ 6-4

 

Total lifted today 2655 kg = 5841 lb

[sozzielou]

Monday 9 December

 

 

 

Barbell front squats @ 20kg ~ 5

Barbell squats @ 40kg ~ 10

Barbell squats @ 50kg ~ 5

Barbell squats @ 60kg ~ 5

Barbell squats @ 65kg ~ 5-3-3

 

 

 

Inverted rows ~ 5-5

 

 

Total lifted today 1765 kg = 3883 lb

[sozzielou]

Wednesday 11 December

 

Barbell front squats @ 20kg ~ 10

Barbell squats @ 60kg ~ 5-5

Barbell squats @ 62.5kg ~ 5-5

Barbell squats @ 65kg ~ 3-3-3-3

Inverted rows ~ 5-5-5-5-4

 

Total lifted today 2205 kg = 4851 lb

[Basement Cat]

Hey, looking good!

 

That's excellent progress! Keep it up!

[sozzielou]

Hey, looking good!

 

That's excellent progress! Keep it up!

 

Thanks! OMG your avatar is the most awesome I ever did see

[sozzielou]

Friday 13 December

 

Barbell front squats @ 20kg ~ 10-10-10

Barbell squats @ 20kg ~ 10

Barbell squats @ 60kg ~ 5-5-5-5-5

Barbell squats @ 70kg ~ 2-2

Inverted rows ~ 5-5-5-5-5

 

Total lifted today 2580 kg = 5676 lb

[Basement Cat]

Thanks! OMG your avatar is the most awesome I ever did see

Thank you kindly. Your avatar kinda scares me though (those eyes...)

 

Still, you're doing a great job. Do you go to a gym or do you have your own weights at home? I'm scared of gyms. I've heard stories...

[sozzielou]

Thank you kindly. Your avatar kinda scares me though (those eyes...)

 

Still, you're doing a great job. Do you go to a gym or do you have your own weights at home? I'm scared of gyms. I've heard stories...

 

Edna's orange eyes are reserved for things of great intrigue. Usually food. She's not scary or creepy at all but she can be intense, especially where chocolate or cake are concerned.

 

Luckily I work in a university which specialises in sport so we have a pretty good gym. I go to the gym around 7am and get out by 7:50am - plenty of time to have a nice hot shower and dry my hair before I start work at 8:30am.

[sozzielou]

Monday 16 December

 

Barbell front squats @ 20kg ~ 10-10

Barbell squats @ 20kg ~ 10

Barbell squats @ 50kg ~ 10-5-10-5

Barbell squats @ 60kg ~ 5-5

Barbell squats @ 65kg ~ 4-3-3

Barbell squats @ 70kg ~ 2-2-2

Barbell thrusters @ 20kg ~ 5

Inverted rows ~ 5-5-5-5-5

 

Total lifted today 3805 kg = 8371 lb

[sozzielou]

Wednesday 18 December

 

Barbell front squats @ 20kg ~ 10-10

Barbell squats @ 20kg ~ 10-10

Barbell squats @ 50kg ~ 10-10-5

Barbell squats @ 60kg ~ 5-5

Barbell squats @ 65kg ~ 4-3-3

Barbell squats @ 70kg ~ 2-2

Barbell thrusters @ 20kg ~ 7

Inverted rows ~ 5-5-5-5-5-5

 

Total lifted today: 3720 kg = 8184 lb

[sozzielou]

Friday 20 December

 

Barbell front squats @ 20kg ~ 10-10

Barbell squats @ 20kg ~ 10-15-10

Barbell squats @ 50kg ~ 5-5-5

Barbell squats @ 60kg ~ 5-5

Barbell squats @ 65kg ~ 5-3-3

Barbell squats @ 70kg ~ 2-2-2

Barbell thrusters @ 20kg ~ 8

Inverted rows ~ 6-6-6-6-6-6

 

Total lifted today 3745 kg = 8239 lb

[sozzielou]

I am resurrecting the good old NF daily battle log!

 

Hello again friend.

 

Monday 24 February

 

EXERCISE

 

I wore my Vibrams to the gym this morning so it took me a few extra minutes to change my shoes. I was feeling really self conscious and shy about wearing them in the gym but I needn't have been ... I don't think anyone really noticed! They felt great and I am glad I wore them. They were not doing any good just sat in my wardrobe.

 

Barbell bench press:

@ 22.5kg ~ 5

@ 25kg ~ 5

@ 27.5kg ~ 5  <-- equals my personal best

@ 25kg ~ 5

@ 22.5kg ~ 5

 

Barbell squat:

@ 20kg ~ 5

@ 55kg ~ 5

@ 60kg ~ 5

@ 65kg ~ 5-5

@ 60kg ~5

 

In circuit:

Incline knee pressups ~ 10-10

Dumbbell stepups (2 x 14kg dumbbells) ~ 20-20 (10-10 x each leg)

30-sec plank ~ 1-1

 

~stretches~

 

FOOD & DRINK

 

0655 Cup of tea (powdered skimmed milk and one level tsp white sugar)

0730 Pint of water (during workout)

0830 Large hard-boiled egg and protein shake (made with 250ml water)

0930 Can (330ml) cherry Coke zero

1050 A banana and half a large glass (330ml) water

1130 Ham salad and half a large glass water

1300 Large glass water

1430 Snack salad and a large glass of water

1830 Cod steak, broccoli, spinach and mixed veg

1920 Protein shake (made with 250ml semi-skimmed milk)

1945 Cup of tea (powdered skimmed milk and one level tsp white sugar)

 

GENERAL

 

Read first chapter of my book today (twice) and started on the practice exercise.

Have kept myself busy at home.

Protein log: 123g

 

[sozzielou]

Tuesday 25 February

 

EXERCISE:

 

I logged quite low on calories yesterday (1200 ish) and wanted to see how that affected my run this morning. I thought it might be difficult and I would be lacking energy. Actually I felt really good, my run felt relatively easy and I felt 10lb lighter (although I know I am NOT 10lb lighter)

 

Elliptical running - Random Level 3

Time: 26 mins

Distance: 5.06 km

Cal: 267 *

 

* my pen fell on the floor and when I stepped off the machine to retrieve it, the display disappeared and took my stats with it. But I think that's what the cals were. The distance is definitely right. Stupid gravity working against me again.

 

 

FOOD & DRINK

0655 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

0730 Pint of water (during workout)

0830 Large hard-boiled egg and protein shake (made with 250ml water)

0845 Can (330ml) cherry Coke zero

0945 A banana and half a large glass of water

1200 Chicken salad and half a large glass of water

1410 Large glass of water

1445 Blueberries and Greek yoghurt snack with a large glass of water

1600 Cashews (40g) and half a large glass of water

1730 Large bowl bolognaise sauce (minced beef, red kidney beans, passata, mushrooms, green pepper, carrots)

1800 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

1930 Protein shake (made with 250ml semi-skimmed milk)

2000 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

 

GENERAL

Spent 10-15 minutes practising the first exercise in my meditation book. It's similar to the relaxation / anxiety exercises I have done in the past so I am getting on well.

Been googling TDEE, BMR and macros. Fascinating stuff. Have been calculating mine and it's clear I need to do a bit of adjustment at MyFitnessPal in order to build up to realistic goals.

Uh-oh ... found an unopened tube of Pringles in the car that I didn't know was there

Did half an hour of putting away laundry and closet sorting / tidying.

Protein log: 158g

 

 

 

[sozzielou]

Wednesday 26 February

 

I feel good today! Virtually jumped out of bed, did well at the gym, wore my Vibrams again. OK I got one comment, "I'm fascinated by your toe thingies! Are they comfortable?" but it was from a lady I know and who I talk to most days.

 

EXERCISE

 

Barbell squats:

@ 20kg ~ 5

@ 60kg ~ 5

@ 65kg ~ 5-5

@ 62.5kg ~ 5

@ 60kg ~ 5

 

Barbell push press:

@ 22.5kg ~ 5

@ 23.5kg ~ 5

@ 25kg ~ 5  <-- equals my personal best

@ 23.5kg ~ 5

@ 22.5kg ~ 5

 

Deadlift:

@ 62.5kg ~ 5-5-5  <-- I honestly thought I had put 72.5kg on the bar and I was so pleased with myself to have set a new personal best but leaving the gym I was reflecting on what I had done and I definitely used 20kg plates not 25kgs so now I am annoyed at myself and want to go back and do it again!!! First time using liquid chalk and I love it.

 

Inverted rows:

5-5-5

 

FOOD & DRINK

 

0645 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

0730 Pint of water (during workout)

0830 Large hard-boiled egg and protein shake (made with 250ml water)

0850 Can (330ml) cherry Coke Zero

1000 Large glass of water

1115 Chicken salad and a large glass of water

1335 Snack salad (green pepper, celery and cucumber) with 40g cashews and a large glass of water

1500 Large glass of water

1515 A braeburn apple

1850 Pork steak, rice and steamed vegetables

1900 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

1940 Protein shake (made with 250ml semi-skimmed milk)

2005 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

 

GENERAL

So light this morning although it was a bit frosty (had to scrape ice off my car windscreen)

I love how the moon looks like a smile in the sky and how the star / planet just above it make it look like the moon is a face winking at me

Protein log: 156g

 

 

 

 

 

[sozzielou]

Thursday 27 February

 

Despite none of the traffic lights working on my commute, I still made it to the gym safely and in plenty of time

 

EXERCISE

Elliptical running - Random Level 4

Time: 30 mins

Dist: 5.81 km

Cal: 315

 

FOOD & DRINK

0645 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

0730 Pint of water (during workout)

0830 Large hard-boiled egg and protein shake (made with 250ml water) <-- my egg didn't peel very well so didn't get to eat the whole thing, probably more like a medium or small egg at best

0840 Can (330ml) cherry Coke Zero

1040 Turkey snack salad (100g turkey, celery stick and about 5cm cucumber) with a large glass of water

1140 Large glass water

1315 Ham salad

1405 Can (330ml) cherry Coke Zero

1535 Small pot of Greek yoghurt with a handful of blueberries and three large strawberries

1545 Large glass of water

1730 Beef stew and a large dumpling

1750 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

1915 Protein shake (made with 250ml semi-skimmed milk)

1930 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

 

GENERAL

I read a chapter of my meditation book today and practiced this week's exercise. I also went online to youtube and did a couple of guided meditations there. I found it difficult to focus on an object without actually picking it up but I fould focussing on my breath much easier.

Protein log: 141g

 

[sozzielou]

Friday 28 February

 

Went to the gym with the single intention of completing the Warriors' 50/50 challenge this morning. Really was focussing on it. Got to the gym and found both power racks occupied. Blergh. I kind of felt a bit aimless then ... what to do? I grabbed my favourite barbell (they are all different, you know?) and did some warm up squats with just the bar, focussing on form. I did a bunch of barbell thrusters too with just the bar. I stretched. When a rack opened up I set to the challenge but I didn't feel as "in" to it as I could have so I think I might try again next week. Anyway ...

 

EXERCISE

 

Barbell squats

@ 41kg (50% bodyweight) ~ 25

 

Barbell bench press:

@ 25kg ~ 5

@ 26kg ~ 5

@ 27.5kg ~ 5

@ 28.5kg ~ 3-2  <-- new personal record

@ 27.5kg ~ 5

 

FOOD & DRINK

 

0700 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

0730 Pint of water (during workout)

0830 Large hard-boiled egg and protein shake (made with 250ml water)

0900 Can (330ml) cherry Coke Zero

1015 Cashews (40g) and large glass of water

1045 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

1215 Ham salad

1245 Large glass water

1400 Large glass water

1430 Mini vegetable samosas (4)

1615 Small pot Greek yoghurt with 5 large strawberries

1740 Liver, bacon and onions with celeriac mash and broccoli

1800 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

1930 Protein shake (made with 250ml semi-skimmed milk)

2000 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

2100 Cup of water

 

GENERAL

Hooray for Friday and the last day of the month!

Protein log: 149g

[sozzielou]

Saturday 1 March

 

A pinch and a punch for the first of the month!

 

EXERCISE:

General housework

 

FOOD & DRINK:

1 Nestle chocolate and pecan Turtle

Small portion of fish and chips

2 pickled onions

1 Braeburn apple

1 tbsp unsweetened peanut butter

5 strawberries

Beef stew with a dumpling

4 mini vegetable samosas

1 can Weightwatchers chicken soup

1 chocolate heart from a box of Thorntons chocolates

Protein shake (made with 250ml semi-skimmed milk)

6 cups of tea (one level tsp white sugar and one level tsp powdered skimmed milk in each)

 

 

Sunday 2 March

 

EXERCISE:

Grocery shopping and general housework

 

FOOD & DRINK:

Protein shake (made with 250ml semi-skimmed milk)

1 red grapefruit

Cheeseburger with onion rings and side salad

330ml milk

Can (330ml) Coke Zero cherry

1 jam doughnut

1 small bar Galaxy chocolate

3 x 25g bags of Golden Wonder crisps

5 cups of tea (one level tsp white sugar and one level tsp powdered skimmed milk in each)

 

GENERAL:

Protein log (Sat): 87g

Protein log (Sun): 79g

[sozzielou]

Monday 3 March

 

EXERCISE:

 

Barbell squats @ 40kg ~ 30

 

Barbell pushpress

@ 22.5kg ~ 5-5

@ 25kg ~ 3-2-4-1

@ 22.5kg ~ 5

 

In circuit:

Dumbbell stepups @ 14kg dumbbells ~ 20-20 (10 each leg)

Incline knee pressups ~ 10-10

30-sec plank ~ 1-1

 

~stretches~

 

FOOD & DRINK

0700 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

0730 Pint of water (during workout)

0830 Hard-boiled egg and protein shake (made with 250ml water)

0915 Can (330ml) cherry Coke Zero

1130 Ham salad and large glass of water

1230 Peach yoghurt and large glass of water

1400 Large glass of water

1515 Snack of chopped veggies and houmous plus a large glass of water

1800 Ox liver (pan fried) with sauteed spring greens, tomatoes and bacon (NF recipe but with spring greens instead of kale!)

1830 2 stewed plums with a few strawberries and a third of a can of tinned custard

1845 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

1930 Protein shake (made with 250ml semi-skimmed milk)

2000 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

2030 Cup of water

 

GENERAL

15-minutes guided meditation at lunchtime

Protein log: 148g

[sozzielou]

Tuesday 4 March

 

I fancied a change to the elliptical running this morning so I opted for the erg!

 

EXERCISE:

Rowing machine (intervals) - Damper 10

Time: 30 mins

Dist: 5607 m

Cal: 294

 

FOOD & DRINK

0700 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

0730 Pint of water (during workout)

0830 Hard-boiled egg, 1 banana and a protein shake (made with 250ml water)

0920 Can (330ml) cherry Coke Zero

1100 Large glass of water

1140 Ham salad

1345 Cherry yoghurt

1400 Large glass of water

1515 Turkey breast chunks (100g), chopped veggies and houmous

1800 Turkey stir fry with mixed vegetables

1830 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

1930 Protein shake (made with 250ml semi-skimmed milk)

2000 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

2040 Cup of water

 

GENERAL:

My bum aches from all that rowing!

Protein log: 168g

[sozzielou]

Wednesday 5 March

 

Really frosty this morning, had to scrape ice off the car. That warmed me up and proved a good start to the day. I got to the gym in plenty of time to change my shoes to my Vibrams and stake my claim on the gym equipment I wanted! Woohoo!

 

EXERCISE:

 

Barbell bench press:

@ 22.5kg ~ 10

@ 25kg ~ 5

@ 27.5kg ~ 5

@ 30kg ~ 4-2  <-- personal record

 

Barbell squat:

@ 50kg ~ 5

@ 60kg ~ 5

@ 65kg ~ 5-5

@ 62.5kg ~ 5

 

Deadlift:

@ 72.5kg ~ 5-5  <-- personal record

 

FOOD & DRINK:

0700 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

0730 Pint of water (during workout)

0830 Hard-boiled egg, 1 banana and a protein shake (made with 250ml water)

0900 Can (330ml) cherry Coke Zero

1100 Ham salad and large glass of water

1230 Passion fruit yoghurt

1400 Large glass of water

1500 Chopped veggies with houmous and a large glass of water

1845 Chicken curry with white rice and mixed steamed vegetables

1910 Slice of madeira cake with one third of a tin of custard and 40g blueberries

1915 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

1950 Protein shake (made with 250ml semi-skimmed milk)

2045 Cup of water

 

GENERAL:

I had lots of energy this morning at the gym and it showed. This is my first time benching 30kg; even before I had the shoulder injury I never made it out of the 20s. I also made up for my disappointment the week before last of thinking I was deadlifting 72.5kg when actually I was lifting 62.5kg by actually lifting 72.5kg today. Woohoo. I feel very pleased with myself after that performance.

15-min guided meditation at lunchtime

Protein log: 134g

[sozzielou]

Thursday 6 March

 

EXERCISE:

Elliptical running - Random Level 4

Time: 30 mins

Dist: 5.86 km

Cal: 315

 

FOOD & DRINK:

0700 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

0730 Pint of water (during workout)

0830 Ham and bacon Scotch egg and a protein shake (made with 250ml water)

0900 Can (330ml) cherry Coke Zero

1050 Large glass of water

1200 Turkey salad

1400 Large glass of water

1445 Raspberry yoghurt

1545 Chopped veggies and houmous

1740 KFC regular popcorn chicken, corn cobette and Pepsi Max

1930 Protein shake (made with 250ml semi-skimmed milk)

2000 Cup of water

2100 Cup of water

 

 

GENERAL:

10-min meditation practice at lunchtime

Pleased that I was able to go out to KFC for tea and find food that was within my calorie target and kept me close (within 15g) of my carbs macro for the day. I am calling that a win!

Protein log: 149g

[sozzielou]

Friday 7 March

 

EXERCISE:

Barbell squats

@ 20kg ~ 5

@ 55kg ~ 5-5-5-5-5

 

Inverted rows ~ 5-5-5-5-5

 

Barbell push press:

@ 22.5kg ~ 5

@ 25kg ~ 4-3-2-3

@ 22.5kg ~ 4

 

Barbell thrusters

@ 20kg ~ 5-5-5-5-5

 

~stretches~

 

FOOD & DRINK:

0700 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

0730 Pint of water (during workout)

0830 Ham and bacon Scotch egg and a protein shake (made with 250ml water)

0840 Can (330ml) cherry Coke Zero

1045 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

1200 Garlic sausage salad

1215 Large glass of water

1410 Blueberry yoghurt and a large glass of water

1800 Sausages and baked beans

1845 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

1930 Protein shake (made with 250ml semi-skimmed milk)

2000 Cup of tea (one level tsp powdered skimmed milk and one level tsp white sugar)

2100 Cup of water

 

GENERAL:

10 mins of meditation practice at lunchtime

Protein log: 156g

[sozzielou]

Saturday 8 March

 

EXERCISE:

General housework

 

FOOD & DRINK:

1 decorated chocolate biscuit

Cherry yoghurt

2 protein shakes (each made with 250ml semi-skimmed milk)

100g turkey breast chunks with chopped veggies and red pepper houmous

Vegetable stir-fry with egg noodles

1 medium hard-boiled egg

8 cups of tea (one level tsp white sugar and one level tsp powdered skimmed milk in each)

1 chocolate heart from a box of Thorntons chocolates

 

Sunday 9 March

 

EXERCISE:

Grocery shopping and visited a nearby fishing village so walked around a lot

 

FOOD & DRINK:

A banana

Roast lamb leg with boiled veggies (cabbage, swede, peas and carrots)

A 330ml glass of milk

Hake fillet with butterbeans, spinach and broccoli

Wheyhey chocolate ice-cream (150ml)

1 Digestive biscuit

2 protein shakes (each made with 250ml semi-skimmed milk)

4 cups of tea (one level tsp white sugar and one level tsp powdered skimmed milk in each)

 

 

GENERAL:

Didn't do any meditation Saturday.

Did 25 minutes of meditation on Sunday.

 

Protein log (Sat): 124g

Protein log (Sun): 182g