Bank Holiday Blues

Bank holiday Monday. It was good as Alex came down for the weekend from Wales, but since he left this afternoon, I have been really missing Amelia.

I have not eaten great over the weekend, but that was to be expected.

Training today went well though:

Deadlift 97 x 20 (need to add weight)

Barbell Shrug 66kg x 20 (need to add weight)

Protein estimate not good.

Thursday and Friday

So I went running on Thursday night. It went well considering I had not run for two weeks. I ran 26 minutes 48.3 seconds. That is actually one of my best times.

On Friday night I did the following:

Incline bench press: (after warm up sets) 65 x 6 - need to add weight

Close grip bench press: 45 x 8 - need to add weight

Barbell rows: (after warm up sets) 70 x 4

My protein estimate for both days is also pretty good.

Wednesday

Rest day today.

Protein estimate: 155g = Great!

Read that I need at least 123.2g of protein a day for muscle growth.

Tuesday

Bench press (after warm up) 104 x 4

Bit crap considering I did 5 last time and 6 the time before that. I know why though: inconsistent training, not enough food and sleep. I should start to improve now though...

Dumbbell shoulder press 18 x 8 each side

Pull ups 6.5

All in all not too bad, as long as I begin to improve.

Protein estimate: 115g = still need to add a bit more.

First workout of the period!!

Wow, how exciting. Not really. It wasn't a particularly great one - but not a bad one. Squats felt a bit dodgy, but I managed to do one more than last time.

Squats (60kg x 5, 60 x 5 warm up) 87 x 16.

Then did a few calf raises on the loaded bar till fail.

Shrugs to fail with 66kg: 13.

Daily protein estimate: 123g = not quite enough.

Before...

So here are my current measurements as of tonight:

Height: 5 foot 7 and 1/3
Weight (stripped): 166.5lb
Body fat: 21%
Upper arm relaxed: 13 3/8 inches
Upper arm flexed: 14 13/16 inches
Chest (relaxed, inch above nipple): 41 3/4 inches
Waist: 34 inches
Thigh R (11 inches above knee): 24 inches
Calf Left: 14 7/8 inches Right: 15 9/16 inches
Neck: 15 13/16 inches
Forearm relaxed R: 11 1/16 inches
Forearm goosenecked R: 11 11/16 inches

Bench: 104kg x 5
Squat: 87 x 15
Deadlift: 96 x 20

Best time for regular run: 25 minutes 33.4 seconds

Diet

To help me achieve my aims, I will need to eat between four and six times a day. You know, the usual: lots of protein, enough carbs, not too much fat.

Goals

Basically I want to achieve three things:

1. Increased muscle mass.

2. Decreased levels of body fat.

3. Improved cardiovascular fitness.

By the end of the twenty week period starting 24/05/04, ending 04/10/04, I want to have:

1. Achieved a consistent stripped body weight of 175lb, with a body fat percentage in the teens (height 5 foot 7 and 1/3 inches).

2. Achieved the following in training:
(a) Bench press 110kg x 6 good reps.
(b) Squat 92 x 20.
(c) Deadlift 106 x 20.

3. Run under 25 minutes for the regular jogging route I take.

Workout schedule

Monday
Squat / Dead lift
Barbell shrug

Tuesday
Bench press
Dumbell shoulder press
Pull ups

Wednesday
Rest

Thursday
Run (2 miles)

Friday
Incline bench press
Close grip bench press
Barbell rows

Saturday / Sunday
Run once (2 miles)

The Start

Ok...

I am at work, in Surrey, in the UK, on a Friday afternoon, and am feeling a bit under the weather and tired after waking up with a cold today. I always seem to get colds in the summer.

My girlfriend is going traveling around British Columbia for 20 weeks or so tomorrow, and I am going to go out and meet her in August for two weeks. Hence two weeks in twenty.

I am going to try and focus on getting fit and strong, as my training has not been great for a few months now. I am hoping that it will stop me from missing her too much, and get focused.