Out to lunch

[lunchbreak]

2012.07.31 Tuesday

Refeed - pub meal and pint of ale for dinner after rowing. Approx. 2600 Cals total.

The weather didn't look great so I wasnt actually expecting to row, rather just to go for the social. Then the sun came out and sunshine on the river is too nice to miss so it was I ended up in jeans and a way too warm shirt pulling some serious water with JD, some lasses and a slightly unsettled dog in a gig trying to keep ahead of the top girls team on the river. My mate JD is strong, boatyard strong from life on and around the water but I'm stronger now and in the bow position I could overpower and steer us off course if I tapped into it too much. The girls in the middle were even with each other but frankly we were doing nearly all the work. Anyway, with me having to reel it in we got destroyed by the super slick ladies team. I was pouring with sweat when we reached the jetty and naturally pulled off my shirt to cool down. Of course after rowing and thanks to the dieting everything was popping, abs, back, shoulders and arms. I suddenly became the focus of all the ladies present. I put the shirt back on to save the comments but not without some appreciation. Clearly the cut is going better than I had thought, I didn't get that reaction the last time I was topless a few months ago.

[lunchbreak]

I suck at posing, I forgot to flex my biceps here and it was embaressing enough getting Stace to take the one of my feeble self let alone go back for more.



First time I can post links though! ahhhhhhh, the power.

[lunchbreak]

2012.08.01 Wednesday
Actual/Target Cals: 2073/2100
Fat 72g / Carbs 140g / Protein 205g

Some weird stress awareness things going on at the office today. I was forced to lead a cycle group for an hour. I think I nearly killed our stores man on the mile long arched toll bridge. oops. There was also a nutritionist handing out some of the worst advice I'd heard of but interestingly she had some sort of small tasty flapjack things in trial size so I had one. I didn't have the nutritional info from it so it isn't included in the total above but I suspect the cycling cancelled it out. Then I hit the gym for the latest in diddy weight moving, yup still being careful.

Oh, now I can post links here is the weight curve in clickable form:
lbs or Kg

Squat:
5 x 5 x 75Kg

Bench:
5 x 5 x 60Kg

Row:
5 x 5 x 50Kg

Dips:
2 x 18 x BW <- will start weighting again next time.

[acrawlingchaos]

Welcome to the journals Doug... name is Jeff.

It will be nice to follow another guy my strength level. We'll make sure to keep trying to one up each other. I'm at work now... so I will catch up in here when I get home.

[lunchbreak]

Welcome to the journals Doug... name is Jeff.

It will be nice to follow another guy my strength level. We'll make sure to keep trying to one up each other. I'm at work now... so I will catch up in here when I get home.

Hey Jeff, I've been reading your journal among others, my numbers were looking similar to yours before I started dieting down and then managed to hurt myself overdoing things like a pillock. I'm going to continue shrinking for a little longer so you should get a good head start on me. I have some rowing races coming up in 3 weeks time so I'll carb up just before those and hopefully rebound in strength at the right time, then start to put some size back on afterwards. I'm just trying to ease my way back up to proper weights to avoid re-injuring myself at the moment. Easier in the gym than on the water, I'm too competitive for my own good.

[lunchbreak]

2012.08.02 Thursday
Actual/Target Cals: 2106/2100
Fat 65g / Carbs 158g / Protein 214g

Today I bought a satellite dish for a tenner online after realising my Samsung TV is capable of receiving something we have over here called "FreeSat". Apparently all I need to do is slap it on the outside of the house, drill a hole into the lounge, pop a surface mount box and faceplate on the wall and then cable it up to the TV and use the satellite finder tool I bought for another fiver to help point it in the right direction. The reason for doing all this is so that I can get all 26 HD quality B.B.C. Olympic coverage channels without having to pay subscription fees for cable or paid satellite. How cheap am I?


2012.08.03 Friday
Actual/Target Cals: 2107/2100
Fat 74g / Carbs 148g / Protein 199g

I think I'll shift down to 2.5Kg increments from Monday, no point stalling on the squat early. I'm really pleased I've got my depth sorted and feeling much better under the bar than before. Off to see Batman tonight.

Squat:
5 x 5 x 80Kg

OHP:
5 x 5 x 35Kg

Deadlift:
5 x 90Kg

Pullup:
3 x 9 x BW

[lunchbreak]

2012.08.04 Saturday
Approx 2200 Cals + copious amounts of Gin at a birthday party.


2012.08.05 Sunday
Cals: 2254 <- Experimenting to slow up loss more
Fat 93g / Carbs 160g / Protein 195g

Worst, hangover, ever. Shambled about on the dock and wussed out of rowing. Forced myself to get up a ladder and install the dish in the afternoon. Had to keep stopping every 10 minutes to recover. Just got it plumbed in and a picture on the TV in time to watch the 100m final. I think I'm going to stop drinking for a while, the effect when at lower bodyweight is not pretty.


2012.08.06 Monday
Cals: 2246 / Fat 86g / Carbs 148g / Protein 217g

No pain or instability on the bench and the rows feel way too light. I'm going to keep ramping them at 5Kg for the moment.

Squat:
5 x 5 x 82.5Kg

Bench:
5 x 5 x 65Kg

Row:
5 x 5 x 55Kg

Dip:
3 x 10 x BW+10Kg

[lunchbreak]

Saw the physio for a followup at lunch today, Tuesday. Things are healing well, some tenderness exposed when the area is worked and boy, did he work it hard. Sitting at my desk feeling sore across my right shoulder and pec this afternoon. Hopefully it wont affect my rowing practice session tonight, gotta get some race training in given that I lay about on the dock suffering on Sunday:

[lunchbreak]

2012.08.07 Tuesday
Pub meal refeed approx 2800 Cals total

Rowing with JD was murder on my right side after that trip to the physio. We'll have to do some more sessions in a few days when the soreness has gone.


2012.08.08 Wednesday
Cals: 2091 / Fat 82g / Carbs 111g / Protein 230g

Squat:
5 x 5 x 85Kg

OHP:
5 x 5 x 37.5Kg

Deadlift:
5 x 95Kg

Pullup:
10 x BW
2 x 9 x BW

[lunchbreak]

2012.08.09 Thursday
Cals: 2236 / Fat 88g / Carbs 139g / Protein 220g

An hour on the water this evening rowing training. Race pace + sprints + turns. Right side pulling properly now, will do another session on Sunday.
I'm wired up to a 24hour heart monitor at the moment. I had a few episodes of debilitating tachycardia several months ago, the last brought on by a tough 80 minute squash session. The NHS is great but it is a bit slow to get to the bottom of these sorts of things. I doubt the tape will show anything useful, it hasn't happened recently and prior to the end of last year I'd never had anything like it before, the doc just told me to stop playing squash.

[lunchbreak]

All wired up. Was told I could train like this so not a huge inconvenience really.

[lunchbreak]

2012.08.10 Friday
Cals: 1974 / Fat 80g / Carbs 111g / Protein 201g

Squat:
5 x 5 x 87.5Kg

Bench:
5 x 5 x 70Kg

Row:
5 x 5 x 60Kg

Dip:
3 x 12 x BW+10Kg

[lunchbreak]

2012.08.11 Saturday
Cals: 1943 / Fat 80g / Carbs 99g / Protein 189g


2012.08.12 Sunday
approx. 2100 Cals - Olympic closing BBQ

Rowing partner bailed on me so I re-roofed the shed instead.


2012.08.13 Monday
Cals: 2004 / Fat 67g / Carbs 132g / Protein 199g

Squat:
5 x 5 x 90Kg

OHP:
5 x 5 x 40Kg

Deadlift:
5 x 100Kg

Pullup:
10 x BW
9 x BW
8 x BW

[lunchbreak]

2012.08.14 Tuesday
Refeed pub meal after rowing. Approx 3100 Cals total for the day.


2012.08.15 Wednesday
Cals: 2106 / Fat 83g / Carbs 130g / Protein 187g

Squat:
5 x 5 x 92.5Kg

Bench:
5 x 5 x 72.5Kg

Row:
5 x 5 x 62.5Kg

Dip:
3 x 10 x BW+12.5Kg

[acrawlingchaos]

Damn.... Looking good in the photo. Looking lean (11-13 range). How much leaner / how much more weight do you intend on dropping?

[lunchbreak]

Damn.... Looking good in the photo. Looking lean (11-13 range). How much leaner / how much more weight do you intend on dropping?

Cheers, yeah 7 site skinfold tells me just under 12% but I really do pool it in the most unflattering pattern. Still not happy that I have some lower back flab but I don't think it is worth me wasting time at this stage dropping all the way to single digits to get rid of it. Summer is mostly over and getting that lean can wait for next year when I have more LBM on me. You can see from my weight graph that I've bounced up a little as I've been holding more water over the past week, probably as a result of increasing salt intake, drinking less tea than usual (diuretic) and not getting enough sleep.

I'll stop soon, those rowing races are coming up and practice sessions are killer with no energy on tap. That was partly why I ate so much on Tuesday, I needed some carbs through the course of the day to get the most out of my training session. Also I want to see my squat numbers continue to drift upwards.

[lunchbreak]

2012.08.16 Thursday
Cals: 2275 / Fat 95g / Carbs 153g / Protein 187g


2012.08.17 Friday
Cals: 2360 / Fat 82g / Carbs 172g / Protein 209g

Squats are starting to kick my arse. I know I lifted more before but the frequency coupled with my cycling about is really starting to hurt at the end of the week.

Squat:
5 x 5 x 95Kg

OHP:
5 x 5 x 42.5Kg

Deadlift:
5 x 105Kg

Pull up:
9 x BW+5Kg
8 x BW+5Kg
5 x BW+5Kg

[lunchbreak]

2012.08.18 Saturday
Party time! approx 3000 Cals total before alcohol. At least I restrained myself on that front this time.
Oh yes, hot tubs are a great invention..


2012.08.19 Sunday
Cals: 2142 / Fat 83g / Carbs 142g / Protein 206g

My gym put on a novice Strongman competition so I cycled over to watch and cheer folks on in the sun. Some awesome performances. Still out of reach for me, but something to aim for next year. Had a brief sprint training row in the afternoon.

1 week to go before the rowing races. Time for a change in direction nutritionally. I should probably polish the silverware too so it looks at it's best when handed back to me! Actually this year the competition is stiffer than ever. Rowing has really taken off on the river and there are now 13 boats out there, 2 years ago there were less than half that. Some very committed crews too, but it is open to all ages and abilities.

[lunchbreak]

2012.08.20 Monday
Cals: 2351 / Fat 87g / Carbs 170g / Protein 205g

As I suspected, the weekend rest and the higher than usual eating on Saturday fixed my legs. Today felt easier than Friday by a fair margin.

Squat:
5 x 5 x 97.5Kg

Bench:
5 x 5 x 75Kg

Row:
5 x 5 x 65Kg

Dip:
3 x 12 x BW+12.5Kg

[lunchbreak]

2012.08.21 Tuesday
Cals: 2800 macros met, pub meal after rowing.

Rowed all the way down the river, had dinner at a different pub for a change then rowed back on an eerily still standing tide, lit by moonlight and accompanied by shooting stars. Stayed out much later than I should have for a work night. Annoyingly my rowing buddy looks like he's pulling us out of one of the races this weekend. He's voicing his protest as to a rule change that admittedly would disadvantage our boat considerably. I'm not too happy about it but I'd rather go and make the best of it anyway but I totally understand his position that if we don't have a proper chance at the top spot then there's no point in beating ourselves up trying when there are other races to run the next day. I'll try to swing him around but he was pretty set against it.


2012.08.22 Wednesday
Cals: 2403 / Fat 83g / Carbs 191g / Protein 215g

Squat sets 4 and 5 hurt like hell. I only got 4 hours sleep Tuesday night and the rowing burned up my recovery. I'm really going to have to calm things down on the water from next week if I want to see progress. Luckily I'm out on a date instead of rowing next Tuesday.

Squat:
5 x 5 x 100Kg

OHP:
5 x 5 x 45Kg

Deadlift:
5 x 110Kg

Pull up:
9 x BW+5Kg
8 x BW+5Kg
7 x BW+5Kg

[lunchbreak]

2012.08.23 Thursday
Cals: 2519 / Fat 83g / Carbs 198g / Protein 226g

Rest, no rowing practice. Still a negative response from my mate on the Saturday race. I may jump in a boat with some others who are a hand down instead. We won't win but what the hell.


2012.08.24 Friday
Cals: 2428 / Fat 91g / Carbs 192g / Protein 203g

Squats were very tough, at set 4 my form started to slip, I noticed I was pushing preferentially with my stronger leg and had to correct. Rest between sets up as high as 4 minutes for the latter ones. It is a new volume record however.

Squat:
5 x 5 x 102.5Kg

Bench:
5 x 5 x 77.5Kg

Row:
5 x 5 x 67.5Kg

Dip:
3 x 10 x BW+13.75Kg

New Avatar shot taken after.

[acrawlingchaos]

New AV looks awesome my man, you should put it up in Cmoore "This week in the 035" Thread. Congrats on the squat PR.

I'm curious, Do you wear a belt at all when squatting? If so, what kind?

[lunchbreak]

New AV looks awesome my man, you should put it up in Cmoore "This week in the 035" Thread. Congrats on the squat PR.

Cheers, yeah but next Wednesday will be a proper 5rep PR if I make it through Monday without a stall! I think the rowing races this weekend might seriously hamper my recovery.

I'm curious, Do you wear a belt at all when squatting? If so, what kind?

You know, I bought myself a cheapish one when I started but have used it exactly once so far, just to try it. Perhaps because of my rowing or perhaps just because the weights aren't yet heavy enough, I'm just not feeling back instability that I would need help with and frankly it is a bit of a pain to get lots of equipment back and forth when cycling as I do. I already resent carrying my micro-weights every time. The belt I bought was from some vendor that seems to have long vanished on the Amazon marketplace, but is a 4inch wide all the way around 10mm thick leather job with a double hole buckle arrangement. It is frigging hard to do up and even worse trying to undo it but does feel solid as you like when in place. Some of the lads at the gym have velcro style belts, they look rather easier to manage but I don't know what they feel like to use.

[lunchbreak]

Nailed it. First in our class in the race today. Not bad considering I was the only male rower in our boat and we hadn't even practiced as a team. The start was fun, we were set off in pairs 30 seconds apart. We were paired with a boat in the class above (longer oars, different number of oarsmen) yet they couldn't get ahead of us until the dog leg for which they were on the inside track. I was stroke and the girls just had to keep up with my pace which they did admirably.

More tomorrow and hopefully my sister will be back so we can row together for the mixed races.

[lunchbreak]

Didn't win the mixed race, we were in 2nd at the turn, heaved hard to get ahead and I bust the collar on my oar then we were hit by another boat. Came 3rd limping in. Sometimes I have to remember how strong I am and hold back a little. At the start of yesterdays race I was putting a good foot+ (12 inches) of deflection on the oar and was starting to get worried just what was going to break first, the oar, the gate or the gunwale it was attached to, luckily thats not a pace one can keep up for long so I never got to find out.

The second race I entered was the one I really wanted to win, the trophy being a lovely silver cup that has had pride of place on my shelves this past year. I polished it to a gleaming shine hoping I would get it back. This time we used JD's boat and won by a country mile. JD skulling amidships, Jamie in the bow and me as stroke with Mary coxing. The cup is safe for another year.

[lunchbreak]

Staying out of the gym today, will resume on Wednesday. I feel like I've been run over by a truck and then someone tried to tear my arms off. Today is a public holiday in the UK so I'm just relaxing and trying not to make any sharp movements.

[lunchbreak]

Trophy from the 3 handed "Randan" race on Sunday. JD, me, Jamie:



Here is some random footage of other fun events at the regatta. The theme this year was "London Calling" in lieu of the Olympics. The main sailing and rowing events are on the following day. This is a small village, but a great event. Most people from my generation live elsewhere now but always come back for the annual fun and games. Our parents are still locals, now if only I could afford a house on the water! I can be seen rowing in the fixed seat boat race at the start, from 20 seconds in, the green boat full of ladies with me in the stroke position (aft most rower wearing the shades). You'll notice we were using smaller oars than some of the others. The race had two classes, we won ours.

[lunchbreak]

2012.08.29 Wednesday

I've decided to report food intake on a weekly basis. Also this past weekend saw a few too many foods of unidentifiable composition to get a handle on. I know I chronically under-ate on the Saturday due to meal skipping at the events and Sunday was only just acceptable. When you are a house guest things just aren't as easy to track. I've have been averaging 2500 for the past 10 days and that seems to be my maintenance mark.

I was back in the gym on Wednesday but I was still feeling drained both mentally and physically. I just could not get my body to do what I expected of it. I think this is the reason I stalled out on the squats rather than the weight being too heavy. I feel that if I'd tried this last Friday I would have got it. I'll repeat the weight and volume this Friday. Just to show how spaced out my head was I completely forgot to bring my 1.25Kg plates so ended up doing OHP with this Friday's values and losing just the final rep, again these will be repeated. I also did a carb heavy refeed Wednesday evening to try and replenish my muscles and will aim at around 2700 calories a day this coming week to push me into a mild bulk.

Squat:
3 x 5 x 105Kg
3 x 105Kg
2 x 105Kg

OHP:
4 x 5 x 50Kg
4 x 50Kg

Deadlift:
5 x 115Kg

Pullup:
2 x 8 x BW+5Kg
6 x BW+5Kg

[lunchbreak]

2012.08.31 Friday

What a difference food makes. I could have pulled out another set on the squat this time. When loading up my plates I noticed some disparities so I put them on the scales, some of the 20Kg plates are actually as much as 21. I grabbed the best of the bunch but even they are 0.5Kg out. I'll bring a permanent marker with me sometime and mark them all up so I can at least have things even left and right on the bar. Didn't bother measuring the plates for the rest of the workout. On the plus side the gym finally uncovered some 1.25Kg plates. I asked where they had been as they didn't look new. It turns out someone had used them to hold down some tarpaulin on the roof to cover the leaks...

Squat:
5 x 5 x 105Kg (measured @107Kg actual)

Bench:
5 x 5 x 80Kg

Row:
5 x 5 x 70Kg

Dip:
3 x 10 x BW+15Kg

[lunchbreak]

Food consumption last week, with thanks to Jeff for the table code:

Day	Fat	Carbs	Protein	Calories	Notes
Mon	80	213	226	2513
Tue	>80	>180	>180	~2600	Rowing club pub meal
Wed	81	354	231	3066	Carb loading
Thu	101	228	223	2724
Fri	97	214	247	2702
Sat	109	206	220	2710
Sun	125	172	244	2766	Crème brûlée!