***Official*** Jakes off season diary

**Jakester1288** · 03-25-2009, 02:47 AM

Ok, this is the official thread. In the last thread, it pretty much died because no one was reading and I lost interest. Tonight I plan on fixing up my profile and everything, and I really want you to help me on my journey.

I will be starting up my workouts and everything again in a week, after the seniors cricket grand final. This is my thread to help me keep track of everything.

More to come.

Wish me luck!

**Jakester1288** · 03-25-2009, 03:53 AM

Wed 25th March 2009

Starting weight: 64.8kgs

Goals:
Short term goal: Become under 64kgs by 31st March 2009
Medium term goal: Become under 60kgs by 1st June 2009
Long term goal: Become under 55kgs (or be a lot skinnier, because I may put a fair bit back on in muscle when I start with heavier weights) by 19th September 2009

Why I want to do it: Simply, I am embarrased. I don't like to take my shirt off around others, I hate people seeing my fat, I am not confident, and don't achieve my best in any areas. My family has a history of diabetes, so I have to do something about that before it has a chance to start, and there are so many health problems out there from being overweight, especially heart problems and other organs getting affected by the unhealthy lifestyle. Also to improve my cricket. I also realised something daunting today. I was like this 4 years ago, in 2005, I saw in a picture, and I think this started in 2004. So I have been fat and unhealthy for 5 years now. My biological age would be over 13 for sure, I have been stuffing my body with crap for years now and feeling the effect too, but not doing anything.

How I am going to do it: Exercise, exercise, exercise. I will be making very few diet changes, but doing a ton more exercise. Throughout the off season, I will be doing nothing, because I don't play a winter sport and through winter, I am extremely lazy, leading to me gaining a few kilos. I want to train hard, and come back to cricket next season, fit, healthy, a better player and a lot skinnier as well!

**Jakester1288** · 03-25-2009, 10:30 PM

Going out soon to test my speed running down the road to the bridge and back. This will be my fitness test, and I will conduct it every so often to see how I am going.

**Jakester1288** · 03-26-2009, 12:24 AM

Thursday 26th Mar 2009

Ok, I am back, and have tested myself to see how quick I can get down the road to the bridge and back. This will be a test of my fitness, and hopefully this will improve over time.

It took me 32 minutes and 16 seconds to complete the run. I had a few distractions, such as a lady I know deciding to stop for a minute or two to talk to me, and small pains near my shins/knees early, which I walked out, but I don't want to make excuses.

A few goals now:

Under 30 minutes: By 30th April 2009
Under 25 minutes: By 30th June 2009

**Jakester1288** · 03-26-2009, 12:29 AM

Also, I have my cricket grand final this weekend (Saturday and Sunday) so that will mean cricket from 1-6 both afternoons. After that, my program will be as follows:

Monday - Weights
Tuesday - PA
Wednesday - Cricket Training*
Thursday - Weights
Friday - PA

PA = Phisical activity eg Jogging, sprints, swimming, circuits etc
* = Cricket training from home eg hand eye co-ordinaition, throwing the ball at stumps, running between wickets, possibly nets session etc.

I am not a person who can do things on weekends, especially after late nights, but if I feel motivated I will. I will be keeping track of what I do in this thread, and my workout log.

**Currrtissss** · 03-26-2009, 04:12 AM

You go out and party on the weekends eh?

Get a good big breakfast in and you should be good to go!

Looks as if your pritty determined anyways, and that's how you get somewhere. Your doing it for yourself and the only person your letting down if you don't do this is yourself.

Keep goin bud, subbed.

**Jakester1288** · 03-26-2009, 04:14 AM

Originally Posted by Currrtissss

You go out and party on the weekends eh?

Get a good big breakfast in and you should be good to go!

Looks as if your pritty determined anyways, and that's how you get somewhere. Your doing it for yourself and the only person your letting down if you don't do this is yourself.

Keep goin bud, subbed.

Thanks. I never actually said I party on the weekends, I just mean late nights. Usually, when I don't have cricket on the weekends, or school, I pretty much don't sleep, which I probably should rectify.

**Currrtissss** · 03-26-2009, 04:32 AM

Sleeping = Best recovery <3

Just get as much as possible dude, weather it be 8 hours or 12. Just remember once you've missed sleep it's gone forever.

**Jakester1288** · 03-26-2009, 12:44 PM

Originally Posted by Currrtissss

Sleeping = Best recovery <3

Just get as much as possible dude, weather it be 8 hours or 12. Just remember once you've missed sleep it's gone forever.

I usually sleep from 10:30 to 6:30 on school nights, and otherwise my sleeping pattern is virtually non existent. However I think I might start having earlier nights on the weekends, and exercise more then.

**Jakester1288** · 03-26-2009, 10:32 PM

Fri 27th Mar 2009

No exercise today, because I have a cricket grand final tomorrow and Sunday, and like to rest the day before and after the game, but after the game on Monday, I will be doing a weights session.

Also, had 2 helpings of Pikelets, or Drop Scones, today, in cooking class and just then I cooked them for my family. I wasn't planning on having them though...I will have to work really hard on Monday and Tuesday before my weigh in on Wednesday.

**Jakester1288** · 03-27-2009, 12:42 AM

It's raining on and off now, if we don't have cricket I am going to push myself to the limit, rain or shine. I am going to do circuits, hopefully it will be pouring rain. I am looking forward to pushups and sit ups in the mud, running around through the puddles etc.

**Jakester1288** · 03-27-2009, 02:49 AM

Also, when I am starting the weights (Monday if all goes to plan) I am going as if I have never lifted before by my Personal Records and the like. I will be starting off light, and I mean incredible light, probably only a few sets (3-5) on 8-12 reps, and will be keeping myself reasonably stong, but not bulked...not yet anyway.

**Jakester1288** · 03-27-2009, 01:29 PM

Also, I weighed myself this morning, and got 63.9kgs, so I am under 64kg, now if I maintain it I have achieved my first goal.

However I did cheat a bit, last time I weighed myself in the night, after all the eating and everything, and I just weighed myself when I woke up.

**Jakester1288** · 03-27-2009, 02:23 PM

I can't edit my earlier post for whatever reason, so this is my new program. I have decided to have more workouts, and have a Sunday off, so I have 3 cardio workouts and 3 weights and bodyweight workouts.

Monday - Weights
Tuesday - PA
Wednesday - Weights
Thursday - PA
Friday - Weights
Saturday - PA

I reckon this will be better, because I can do more exercises, but in less sessions, so my sessions are less, and intensity more. I will edit this post with my workouts soon.

Monday – Biceps, back and abs
Deadlifts
Dumbbell biceps curls
Overhand Bent over barbell rows
Ball crunches

Wednesday- Legs, forearms and abs
Barbell squats
Leg Curls
Leg Extensions
Calf raises
Double crunches

Friday – Chest, shoulders, triceps and abs
Seated dumbbell press
Bench Press
Pushups
Bench Dips
Plank
Side plank (left and right)

Is that good?

**Jakester1288** · 03-28-2009, 01:42 AM

Originally Posted by roosters1995

Also, I weighed myself this morning, and got 63.9kgs, so I am under 64kg, now if I maintain it I have achieved my first goal.

However I did cheat a bit, last time I weighed myself in the night, after all the eating and everything, and I just weighed myself when I woke up.

Just did a night one, and was 63.6kgs or something, so it wasn't like this morning I got a lower number because I was yet to eat. Happy.

**Jakester1288** · 03-28-2009, 03:40 AM

I just want to start my exercise regime, really excited that tomorrow is the last day of the cricket season and Monday is the start of the off season.

**Jakester1288** · 03-28-2009, 04:26 PM

Last day of the cricket season today. I am going to start using fitday tomorrow to record the foods I eat.

**Jakester1288** · 03-28-2009, 09:19 PM

And cricket season ends off on a sour note, last day of grand final rained out.

Going out for circuits soon.

**Jakester1288** · 03-29-2009, 02:12 AM

Forgot to update yesterday, played cricket. So yeah....

Sunday 29th Mar 2009

Went to cricket today, and it was called off about an hour in due to rain. So we lost!

When I came home I did circuits for 20 minutes, and that really took it out of me. It was good, running then doing bodyweight exercises eg. squats, pushups, sit ups, lunges, calf raises, step ups etc.

I went out tonight, had a cheeseburger and chips with a diet coke, didn't finish the chips on purpose though. Hopefully that doesn't have too much effect, and I can work it off in my workout tomorrow.

**Jakester1288** · 03-29-2009, 12:57 PM

Woohoo! I start my workout schedule today!

**Jakester1288** · 03-29-2009, 11:39 PM

Monday 30th Mar 2009

First workout today, will not say they are PR's, although most of them (not bicep curls) are. I started off light for my first week, and I had a really poor technique on my barbell rows.

Weight (in kilos) comes before repititions, obviously.

Monday - Back and biceps

Deadlifts - 17.5x15, 17.5x15, 20x12, 20x12
Dumbbell bicep curls - 4x8, 4.5x8, 4.5x8
Bent over barbell rows - 3 sets of 15x6
Ball crunches - bodyweight 3 sets of 40

Felt awesome.

**Jakester1288** · 03-30-2009, 02:59 AM

Not changing my schedule, but adding a few things to it. Considered moving back to legs day, but am not. I don't need big biceps, they might look good, but they are not needed that much in cricket, so I will only be doing 1 or 2 exercises a week on them.

These changes will come in next week.

**Jakester1288** · 03-30-2009, 10:25 PM

Tuesday 31st Mar 2009

Worst day today. We get to leave school at the start of 4th period to go home because the road is flooding. We go, and the bus isn't there. So we have to go back to school, and come back later. We get there, and luckily I go home with my mum. The backyard is like a pool, the pool is like an ocean, the neighbours are flooding (never seen that before), the road is flooding in about 6 places, and it's pouring rain. I really wanted to do cardio, even if it rained, but I didn't know it would be this bad! Now I can't see myself losing weight for the week when I weigh myself tomorrow.

**Jakester1288** · 03-30-2009, 10:45 PM

Monday - Weights
Tuesday - HIIT
Wednesday - Weights
Thursday - Circuits
Friday - Weights
Saturday - LISS

Just putting in what my Physical Activity will be (in bold) is that good?

**Jakester1288** · 03-31-2009, 12:14 PM

Weigh in - Wednesday 1st April 2009

Woohoo, I lost 12 kgs for the week! Haha, April Fools.

Really, I lost 0.8kgs for the week, and equaled or achieved my goal. I could have done better, if I had a better meal last night (had pizza) and possibly something better on Sunday night (we went out so I had a hamburger) and had a HIIT session yesterday, that was flooded out.

Anyway, average week.

Starting weight: 64.8kgs
Current weight: 64kgs
Weeks loss: 0.8kgs

**Jakester1288** · 03-31-2009, 11:06 PM

Wednesday 1st April 2009

Weights workout and 20 minutes of boxing today. Nearly going over my calorie limit, but need dinner.

http://workout.bodybuilding.com/roos...et&ref=1711142

Found an awesome little bodyweight routine that I will do once a week, goes for like 45 minutes. Gun as.

**Jakester1288** · 04-01-2009, 02:44 AM

Had some cake, so my diet was pretty bad. Actually, absolutely shocking. (Check attached pic.)

Did this (http://www.buildingbodies.ca/Weights...-Workout.shtml) to work off some of those extra calories.

**Jakester1288** · 04-02-2009, 12:48 AM

Thursday 2nd April 2009

Good day today. Ate well (in regards to calories, haven't had dinner yet though) and did a 30 minute bodyweight circuits workout. Looking at having eggs for dinner for that extra protein.

**Jakester1288** · 04-03-2009, 02:52 AM

Friday 3rd April 2009

Been a good day. Set PR's on shoulder and bench press, and was around 200 calories under a 2000 limit. Was looking at a few calorie counters to maintain a 60kg weight, one suggested 2400 and the other 1800. :S I will stick with the 2000 for the moment, see how that works out.

Tomorrow I have my senior cricket presentation, have to go out, going out = eating unhealthily. I have ordered a 3 course meal with a drink (well, that's what everyone gets) and will only be lightly snacking through the day (proper breakfast though) to try to stay somewhere within the calorie limit, and although I won't have much time to exercise on Saturday (extremely busy), if I don't get much in (even if I do!) I will be working hard on Sunday.

Overall, good day, did my workout, find that here: http://workout.bodybuilding.com/roos...et&ref=1722552.

Attached my diet as well.

**Jakester1288** · 04-03-2009, 05:11 PM

Going out ice skating today, been eating **** so far, then going out tonight and eating a 3 course meal with a drink. Will be 3000-4000 calories for the day.

I am also getting some protein powder today as well.

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