Bof Posted January 23, 2014 Report Share Posted January 23, 2014 Hi guys, Recently made a fitness bet with a friend (you can read about it here). Going to start working out Mondays, Wednesdays and Fridays, just said I'd give the workout a go this morning to see how I get on. Hoping to get a pull up bar too, but here's the results so far. Deadlift 25kg x10, 25kg x10, 25kg x10Pushup 10, 10, 10Bodyweight squat 10, 10, 10Plank 40 secs, 30 secs, 30secs I'm a bit surprised I did that well, hoping to build on that over the next few weeks! Quote The BetMy Battle LogMy First Challenge Link to comment
Bof Posted January 27, 2014 Author Report Share Posted January 27, 2014 Did my first Monday morning workout today (getting up wasn't half as bad as I thought it would be!), here's the results: Deadlift 25kg x12, 25kg x12, 25kg x12Pushup 11, 11, 10Bodyweight squat 15, 12, 12Plank 45 secs, 45 secs, 30secsAssisted pull up 3, 3, 2 Quote The BetMy Battle LogMy First Challenge Link to comment
stub Posted January 27, 2014 Report Share Posted January 27, 2014 Hi there,well done for giving yourself a goal. I have a similar bet with a a friend so I'm hoping we can support each other a long the way!Good job on the early morning stuff. Do you do it fasted or have breakfast first?CheersStub Quote Fail to prepare... Prepare to fail. Link to comment
Bof Posted January 27, 2014 Author Report Share Posted January 27, 2014 Hey Stub, Good to know there's someone else out there going through something similar! I'm doing it fasted at the moment, just literally rolling out of bed and into my warm up, then grabbing some breakfast afterwards. Don't really fancy the idea of working out on a full stomach! Trying to get the workout done 3 days a week, I play football 2 of the evenings too, so I'm hoping that should be enough, might still need to find something to do to keep myself busy at weekends though! Quote The BetMy Battle LogMy First Challenge Link to comment
stub Posted January 28, 2014 Report Share Posted January 28, 2014 Hi,I like exercise fasted too. Although I've recently forced something down my throat before training and I've noticed better gains on my lifts. Only just started this so I can't really reflect on how its going bu I haven't been sick and I'm lifting more weight.At the weekends I'm trying to either climb or go for a hike- weather hasnn't been great for that recently! I try and make it more fun than being inside a gym.Good luck with the early mornings,Stub Quote Fail to prepare... Prepare to fail. Link to comment
mevre Posted January 28, 2014 Report Share Posted January 28, 2014 hi again Bof!stopping in to say again that i'm excited about this and that i will give your butt a kick when you need it. also, HIIT [high intensity interval training] is great for burning fat. i use this Tabata timer on T/Th to do HIIT sessions. http://fitlb.com/tabata-timeri love them because they're so short, but i still feel like i worked really hard. Quote level 4 elf rangerSTR | 6 DEX | 5 STA | 6 CON | 4 WIS | 4 CHA | 8 Link to comment
Bof Posted January 29, 2014 Author Report Share Posted January 29, 2014 Hi Mevre, Thanks for that, any recommended routines? It seems like a tougher version of what I've been doing (probably a good thing!) but I'll definitely try working to a timer if it helps with the results. I'd say HIIT a killer starting off! Edit: I will definitely need a butt kicking at some stage by the way, so thanks in advance! Quote The BetMy Battle LogMy First Challenge Link to comment
mevre Posted January 29, 2014 Report Share Posted January 29, 2014 well, Tabata protocol is 20 seconds of the hardest possible work you can muster and 10 seconds rest, for 8 rounds. you can do sprints or any other all-out activity like that, but i do burpees. [they're easy to do inside, and i think they're really fun!] this is pretty dang hard to do, and it's wise to work your way up to doing the actual protocol. [taking a few more seconds of rest, subtracting a few seconds of work, and cutting down the number of rounds are all ways to customize the protocol to your particular needs. just remember to make it at least 10% harder every week!] sometimes people do lift/strength training to Tabata protocol, but i've heard it's not a good idea to do so.so HIIT is the 1st best fat-burning workout [that i'm aware of], and circuit weight training [like Steve's body weight workout here on NF] is the 2nd. or maybe it's the other way around. regardless, they are the two best ways to burn calories. either/both of those + a healthy calorie-deficit diet = 6 pack. oh, and of course, no matter what routine you decide to do, warming up and cooling down are crucial. [steve's got guides for those as well somewhere around here...] cheers! Quote level 4 elf rangerSTR | 6 DEX | 5 STA | 6 CON | 4 WIS | 4 CHA | 8 Link to comment
Bof Posted January 29, 2014 Author Report Share Posted January 29, 2014 I'll definitely give it a try when I get into slightly better shape, the circuits are tough enough on me as it is, not sure if I could take anything more intense at the moment! Today's workout went well anyway, improved in all areas (except squats, my legs are in bits after football last night, I couldn't even manage any on my third circuit...) Here's the results anyway: Deadlift 30kg x10, 30kg x8, 30kg x8Push up 12, 11, 10Bodyweight squat 10, 10, N/APlanks 45 secs, 45 secs, 38 secsAssisted pull up 4, 3, 3 1 Quote The BetMy Battle LogMy First Challenge Link to comment
aikijits Posted January 31, 2014 Report Share Posted January 31, 2014 Awesome stuff! 6 pack is my goal as well. Keep up the great work!-AJ Quote Link to comment
Bof Posted February 3, 2014 Author Report Share Posted February 3, 2014 Wasn't well over the weekend, so fell a bit behind on exercise, feeling better today though so I gave it socks! Deadlift 30kg x12, 30kg x10, 30kg x10Push up 15, 10 ,10Bodyweight squat 15, 15, 15Planks 45 secs, 40 secs, 45 secs Delighted with the 15 push ups too, couldn't believe it when I did that many! Quote The BetMy Battle LogMy First Challenge Link to comment
mevre Posted February 4, 2014 Report Share Posted February 4, 2014 haha you gave it socks?being sick does suck, but i find that sometimes, depending on what kind of sickness it is, working out actually helps me feel better. good job on keeping strong so far! Quote level 4 elf rangerSTR | 6 DEX | 5 STA | 6 CON | 4 WIS | 4 CHA | 8 Link to comment
Bof Posted February 4, 2014 Author Report Share Posted February 4, 2014 Ha, it means I gave it my best! Sorry, forgot some of my weird phrases aren't understood by everyone Quote The BetMy Battle LogMy First Challenge Link to comment
mevre Posted February 5, 2014 Report Share Posted February 5, 2014 haha what a delightful phrase! i might have to steal it... is it one of your own creation, or is it common where you are? Quote level 4 elf rangerSTR | 6 DEX | 5 STA | 6 CON | 4 WIS | 4 CHA | 8 Link to comment
Bof Posted February 5, 2014 Author Report Share Posted February 5, 2014 Haha, steal away! It's common enough here, can be used to describe putting a lot of effort into something (like I did above) or to encourage someone to put a lot of effort into something "I'm going for a run." "Give it socks!" English lessons aside, here's how I got on today! Deadlift 35kg x10, 35kg x10, 35kg x9Push up 15, 12 ,12Bodyweight squat 20, 20, 15Planks 50 secs, 50 secs, 40 secs Quote The BetMy Battle LogMy First Challenge Link to comment
Bof Posted February 9, 2014 Author Report Share Posted February 9, 2014 I missed yesterday's workout, which means I had to swap around my rest day, but got it done which is the main thing! Deadlift 39kg x9, 39kg x9, 39kg x9Push up 15, 14 ,12Bodyweight squat 20, 20, 20Planks 60 secs, 50 secs, 50 secs Quote The BetMy Battle LogMy First Challenge Link to comment
mevre Posted February 9, 2014 Report Share Posted February 9, 2014 Bof is back and kicking ass! most excellent. good job getting it done, man! how's the eating? and how are you feeling about it all? bored? super-charged? somewhere in between? Quote level 4 elf rangerSTR | 6 DEX | 5 STA | 6 CON | 4 WIS | 4 CHA | 8 Link to comment
Bof Posted February 10, 2014 Author Report Share Posted February 10, 2014 It's all going well so far, think the eating healthy is the hardest part! I've no problem with the workouts, just would constantly love pizza or subway or a lasagne sandwich... It can be a bit of a pain trying to coordinate everything around work too, but sure there's not much I can do about that! Hoping to get out for a few runs as well when (if) the weather gets warm again! Quote The BetMy Battle LogMy First Challenge Link to comment
rocky555 Posted February 10, 2014 Report Share Posted February 10, 2014 It seems to me that you will soon start making 20+ pushup sets without problems.In that phase you can switch to the more difficult versions of pushups, for example:- narrow- diamond- slow repetition- feet elevated- plyometric- uneven- one hand on ball Etc... Quote Battle logChallenge no. 1Current challenge Link to comment
Bof Posted February 25, 2014 Author Report Share Posted February 25, 2014 Workouts were neglected a bit for the last 2 weeks, due to family reasons, but I'm back on board now, and I've signed up for the latest 6 week challenge (here) to try keep me motivated. Today's workout was pretty tough, hopefully I'll be back to where I was by the end of the week. Deadlift 39kg x8, 39kg x8Push up 13, 10Bodyweight squat 20, 20Plank 50 secs, 50 secsLunges 10 per, leg 8 per legAssisted pull up 5, 4 Had to give up after the 2nd go, most of my limbs felt like they were ready to fall off... Quote The BetMy Battle LogMy First Challenge Link to comment
mevre Posted February 25, 2014 Report Share Posted February 25, 2014 good job getting back to it! you'll get back to where you were in no time, just keep pushing yourself! 1 Quote level 4 elf rangerSTR | 6 DEX | 5 STA | 6 CON | 4 WIS | 4 CHA | 8 Link to comment
Bof Posted February 27, 2014 Author Report Share Posted February 27, 2014 Still absolutely wrecked (tired and sore!) after the last workout, so only did a half workout today. Definitely didn't have enough energy to get through a whole one, better to do something than nothing though! Deadlift 39kg x5, 39kg x5, 39kg x5Push up 10, 6, 6Bodyweight squat 10, 10, 10Plank 30 secs, 30 secs, 30 secsLunges 5 per leg, 5 per legAssisted pull up 3, 3, 3 Quote The BetMy Battle LogMy First Challenge Link to comment
mevre Posted February 28, 2014 Report Share Posted February 28, 2014 yes, always better to do something than to do nothing. keep going strong! Quote level 4 elf rangerSTR | 6 DEX | 5 STA | 6 CON | 4 WIS | 4 CHA | 8 Link to comment
Bof Posted March 4, 2014 Author Report Share Posted March 4, 2014 Decided to try split this week's workouts up, as I've been doing them in the evenings after work, and don't have any energy left by the time I get home! Monday:Push up 8, 10Plank 50 secs, 30 secsAssisted Pull up 5, 4 TuesdayDeadlift 39kg x7, 39kg x8, 39kg x6Bodyweight squat 20, 20, 20 I was a bit wrecked on Monday, so the workout didn't go too well. Might have to switch back to morning sessions, just do be way too tired in the evenings! Quote The BetMy Battle LogMy First Challenge Link to comment
smftexas86 Posted March 4, 2014 Report Share Posted March 4, 2014 So you are working out alot which is awesome!From my understanding though, a 6pack is mostly a show of body fat percentage. What are you eating and stuff? Quote Lvl 3 Half-Orc Warrior Assasin Male, Age: 30 STR 4 - DEX 2 - STA 5- CON 2 - WIS 4 - CHA 3 Intro Post --- Current Challenge "Try not. Do... or do not. There is no try" Jedi Master Yoda "Any misspellings or grammatical errors in the above statement are intentional; they are placed there for the enjoyment of those who like to point them out" Link to comment
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