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Post by Graham on Jan 19, 2020 18:52:16 GMT
Graham's Journal
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Post by Graham on Jan 19, 2020 18:59:39 GMT
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Post by Graham on Jan 21, 2020 23:06:16 GMT
2020 Session 7 (Monday 19/01/2020):
A Squat 105kg/236.5lbs x 5, 5, 5
Squat 60kg x 11
B Bench Press 62.5kg/143lbs x 5, 5, 5
Bench 40kg x 11
C1 Back Extension x 9, 8, 8
C2 Dips x 10, 9, 9
17 minutes on treadmill.
A solid workout, upping the weight and/or reps on each exercise and a good run on the treadmill.
I've tracked my weight these last two weeks. The pattern seem to be a stable of falling weight during the week (Mon to Fri) with an increase over the weekend (that will be due to wine and snacks on a Friday and/or Saturday night). Will continue to monitor as if the general trend is down, a strict diet and exercise in the week with a more relaxed approach at the weekend feels like a good balance.
Scale weight this morning 188.2lbs @ 25.5%bf.
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Post by seltzer on Jan 22, 2020 19:09:33 GMT
Thanks for taking the initiative for setting this forum up. I've been approved for membership and will start posting tomorrow when I something fitness and nutritional to wrote about.
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Post by Graham on Jan 22, 2020 20:01:40 GMT
Thanks for taking the initiative for setting this forum up. I've been approved for membership and will start posting tomorrow when I something fitness and nutritional to wrote about. Thanks. I was concerned about losing the habit of updating a journal so thought I'd jump right in and set something up.
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Post by Graham on Jan 22, 2020 20:01:52 GMT
2020 Session 8:
A Press 50kg/110lbs x 5, 4 47.5kg/104.5lbs x 4
Press 30kg x 8, 4
B Deadlift 122.5kg/269.5lbs x 5
Deadlift 70kg x 11
D1 Chin-up x 8, 8, 5
D2 Suitcase Carry 6 circuits 20kg x 2
6 minutes on Treadmill
Not the best workout today. Got things done but missed some reps and was short on time for a run on the treadmill. To explain. Was a little tired today, been sorting out some things at home, furniture purchases, arranging to exchange a new television I bought recently, generally helping family members with some things. Work, which is generally, relatively low-stress has been stressful for the last couple of weeks with a stress-level spike today. My partner had a really bad night's sleep as her daughter woke her, returning home late and spending much of the rest of the night being violently sick having over-indulged. We don't live together so I wasn't affected although having been at her home during previous bouts of violent sickness I can attest to it's disruption on sleep. Because of this I knew she would likely cut her gym time short and I'd decided that I wouldn't make he wait for me to finish or have to get the bus home. To compound matters, a new person at the gym (to be fair he did very much look like he knew what he was doing) offered me an observation re what he thought was excessive arching of my back in the Press. I thought his suggestion that I might break my back rather hyperbolic, but it really threw off my rhythm which is reflected in the missed reps.
The pattern of seeing a drop in scale weight on Tuesday, holding into Wednesday continues.
Scale Weight 187.2lb @ 25.5%bf.
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Post by Graham on Jan 27, 2020 22:49:51 GMT
2020 Session 9:
A Squat 110kg/242lbs x 5, 5, 5
Squat 60kg x 12
B Bench Press 67.5kg/148.5lbs x 5, 5, 5
Bench 40kg x 12
C1 Back Extension x 9, 9, 8
C2 Dips x 10, 10, 9
11 minutes on treadmill.
Felt pretty good today. Would have liked a little extra time on the treadmill but was a little later out of work than I'd have liked. Increased weight or reps on all exercises. I could load a little more weight on the additional sets of the main exercises so will do that next time.
Diet was a bit off again this weekend. Pizza and wine on Saturday night at my Mother's for her birthday and a bit of a slip up yesterday when the crisps (potato chips) and cheese took my fancy. Overall though, scale weight is down week on week.
Scale weight this morning 187.4lbs @ 25.7%bf.
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Post by Graham on Jan 30, 2020 21:25:25 GMT
2020 Session 10:
A Press 47.5kg/104.5lbs x 5, 5, 5
Press 30kg x 12
B Deadlift 125kg/275lbs x 5
Deadlift 70kg x 12
D1 Chin-up x 8, 8, 8
D2 Suitcase Carry 6 circuits 20kg x 2
25 minutes on Treadmill
Gym postponed to today. Was planning to go to gym yesterday bur got to the car after work and found I'd left my trainers at home. On Tuesday night I exchanged my 55" TV for a larger 65" model. I emptied the boot of the car and forgot to put my trainers back in. The TV only just fit in the car. With the back seats down the box filled the full extended boot area. The bootlid/tailgate needed a good push to close.
Made up for missing last night with a good workout today with 25 minutes on the treadmill.
Didn't weight myself this morning but did yesterday
Scale Weight Weds 29/01/2020 186.6lbs @ 25% bf. Trend continues to be gently downwards.
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Post by Graham on Jan 31, 2020 21:06:45 GMT
2020 Session 11:
A Squat 110kg/242lbs x 5, 5, 5
Squat 62.5kg x 13
B Bench Press 70kg/154lbs x 5, 5, 5
Bench 40kg x 13
C1 Back Extension x 10, 10, 10
C2 Dips x 10, 10, 10
16 minutes on treadmill.
Pretty solid session tonight. Maintained the same weight on the Main Squat sets but upped it by 2.5kg on the additional set. Was a good idea as got the reps I wanted easily enough. Upped the weight on main sets of Bench and kept the additional set at previous weight. Will probably added 2.5kg next session. An extra rep for Back Extension and Dips and a good run on the treadmill. Forgot to weigh myself again this morning, possibly as I headed to work earlier than usual.
I could/can tell that I've been to the gym two days in a row. Not something I'd usually do but I didn't want to miss a session this week.
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Post by Graham on Feb 5, 2020 1:19:16 GMT
2020 Session 12:
A Press 47.5kg/104.5lbs x 5, 5, 5
Press 30kg x 12, 6
B Deadlift 127.5kg/280.5lbs x 5
Deadlift 70kg x 12, 6
D1 Chin-up x 8, 8, 9
D2 Suitcase Carry 6 circuits 20kg x 2
20 minutes on Treadmill
Workout tonight was Monday's workout delayed. A good solid workout, adding some weight/sets/reps. Yesterday I was at my mother's house hanging some pictures and some other minor DIY tasks, then at home I finally put a wall-mount on the wall and ran some speaker cables for possible future ceiling speakers. I may never install them but I had the floor boards up in the room above and an opportunity to run the wires without too much disturbance so chose to do so. Still need to get the new TV mounted. By the time everything was done, it was a little late for the gym.
Background to being at my mother's is that, as every year, I was there watching the Superbowl. A few beers and snacks that have thrown the diet off slightly but nothing that is irrecoverable.
A great disappointment to me to see the 49ers lose. As a child in the 80s, the NFL had a high profile in the UK and I was allowed to stay up to watch the Superbowl. I would have watched Superbowls 23 and 24 aged 10 and 11. San Francisco became my team. I rediscovered the NFL in the mid 2000s and found San Francisco a shadow of the team they were in the 80s/early 90s. Watching the team under Mike Nolan and Mike Singletary was frustrating as was seeing them come so close to a Championship (or two) under Jim Harbaugh. I've finally got plans to see them play at Levi's Stadium later this year and would have very much liked to see them play as Superbowl Champions.
Tomorrow the gym will be missed again as it's my partner's mother's birthday (also my partner's brother's birthday on Friday) and we will visit them and order in some takeaway. My partner's brother lives with his parents having recently returned to the UK having lived in Australia for 15 years.
Will hopefully manage to juggle things later in the week to get two more gym sessions in. Will also be tweaking the diet a little, partly to account for the more lax diet of the last week and partly to help kick-start a little more weight-loss.
Scale Weight this morning 187.2lbs @ 25.6% bf.
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Post by seltzer on Feb 5, 2020 17:26:28 GMT
Copied from my JSF post to you. No need to read twice.
Wowza, being on your side of the pond watching the SB meant you were up really late. I didn't have any dog in the fight and just wanted to see a good competitive game, which it was. No comment on some of the in game decisions by SF coach Shanahan. Since they were a slight underdog I was torn between wanting to see SF win and also wanting Andy Reid, who I respect as a person and coach, to finally win the Lombardi Trophy.
As for "life" getting in the way of exercising, like you I'm mindful of it and try to find work arounds, but subordinating a work out two to spend time with loved ones for a joyous occasion is worth the trade off IMHO. I'll be in a similar situation this weekend when wifey and I go visit our daughter who lives about 250 miles (400Km) away. We'll do a decent amount of walking and will utilize the hotel gym, but it's going to be a weekend of diminished activity and restaurant meals. Well worth it to see her and we'll both be back on track come Monday.
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Post by Graham on Feb 6, 2020 19:52:16 GMT
Copied from my JSF post to you. No need to read twice.
Wowza, being on your side of the pond watching the SB meant you were up really late. I didn't have any dog in the fight and just wanted to see a good competitive game, which it was. No comment on some of the in game decisions by SF coach Shanahan. Since they were a slight underdog I was torn between wanting to see SF win and also wanting Andy Reid, who I respect as a person and coach, to finally win the Lombardi Trophy. Superbowl kicks off at 23:30 in the UK so depending upon length of the game will usually finish between 3:30 and 4:30. I always have the next day off work. Despite the disappointment of a SF loss, I was pleased to see Andy Reid win the Lombardi Trophy. The 2004 season, where the Eagles lost Superbowl 39 to the Patriots was the season that I returned to watching the NFL. It was also the first of six seasons (here the game is played through the summer, often on Rugby pitches that are used during the winter months) that I played for a team here in the UK.
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Post by Graham on Feb 6, 2020 23:37:10 GMT
2020 Session 13:
A Squat 110kg/242lbs x 5, 5, 5
Squat 62.5kg x 12, 6
B Bench Press 70kg/154lbs x 5, 5, 5
Bench 60kg x 5, 5, 5
C1 Back Extension x 10, 10, 10
C2 Dips x 10
Another workout delayed. This time from Wednesday to Thursday due to my partner's Mother's birthday. She likes a low key birthday so we ordered Pizza. I couldn't help myself and ordered a large Pizza that not only fed me last night but also for lunch and dinner today. Also had a couple of beers.
A shorter session today as I was on a training course for work at another office, getting back to my normal office later than I would usually head to the gym. We also wanted to book some flights this evening for some trips later in the year so wanted to get home to confirm plans and get booked.
Generally a good workout. Didn't feel to hard as there was no time on the treadmill and dropped two sets of dips. Slightly odd sets for Bench. I thought I'd completed three sets at 70kg and that they felt very comfortable. When I went to drop the weight back to 40kg, I realised that I had, in fact, been benching 60kg. I decided that I'd then complete the three sets at 70kg.
Scale Weight this morning 186.2lbs @ 25.2%bf
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Post by Graham on Feb 7, 2020 22:08:56 GMT
2020 Session 14:
A Press 48kg/105.6lbs x 5 47.5kg/104.5lbs x 5, 5,
Press 30kg x 12, 7
B Deadlift 130kg/286lbs x 5
Deadlift 70kg x 12, 7
D1 Chin-up x 9, 8, 8
D2 Suitcase Carry 6 circuits 20kg x 2
16 minutes on Treadmill
Decent workout. Received some advice on my Deadlift setup which was very helpful. I was chatting to someone in the gym who I'd just seen pull a 506lb Deadlift and after I'd talked to him about his Deadlift training he offered a little advice. I know I've previously mentioned some advice/feedback I'd been given recently regarding my Overhead Press and to be honest I have heeded that advice. There is definitely a best way to approach giving advice.
Scale Weight 186.2lbs @ 24.9%bf.
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Post by Graham on Feb 10, 2020 20:20:37 GMT
2020 Session 15:
A Squat 110kg/242lbs x 5, 5, 5
Squat 65kg x 12 - 63kg x 7
B Bench Press 70kg/154lbs x 5, 5, 5
Bench 42.5kg x 12 - 40kg x 7
C1 Back Extension x 2.5kg x 10 - BW x 10, 10
C2 Dips x 11, 10, 11
Treadmill - 13 minutes
A solid workout again. I'm not pushing too hard on the max lifts but am adding weight and reps to those secondary sets. The bump in weight on the Squats and Bench is something I could really feel.
I wall mounted my New, new 65" inch TV yesterday and as soon as I had a chance to have a play around with it experienced another power-cut, the fourth in a fortnight. Was concerned as to how long it would take to restore power. The UK has been hit by a fairly strong storm these last few days (there has been damage to buildings and loss of life) and the power network's webpage was experiencing difficulties due to the number of power outtages in the region. Fortunately, power was restored in about an hour and a half. I did get a bit bored and a bit hungry in that time though and resorted to eating a big bag of crisps (potato chips) and opened a bottle of wine. Didn't do too much damage as my diet has been well dialled in the last few days. Body Weight and Body Fat readings continue to fall.
Scale Weight this morning 184.8lbs @ 24.7%bf
*****As I usually post on my workout days Monday, Wednesday and Friday this may well be my last post here on the JSF Forum. Managed all of a page and a half of posts when I started the Journal in 2013. Having found myself feeling literally uncomfortable with my weight at the start of 2019 I resolved to get in the gym (along with my partner) and remembered the John Stone Fitness Forum. This last 13 months has been my most consistent and productive period of workouts that I've had. I finally completed all the Strength Challenges that I signed up to in 2013 and completed a few extra too. That had to be mostly down to my own determination to be consistent but also aided by my partner and the support and feedback from the other forum members here. It is a shame to see this site disappear, every time I've come back after an extended break, it's been here. Hopefully I'll keep up the journal in the company of some of the other members at the site below.*****
With the imminent closure of the JSF forum I will be continuing my Journal Here:
Home | Friends of JSF
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