Stenno's Log

[chewybaws]

Yeah man I'd switch gym, can't imagine what that'd be like! Sometimes I'm glad I've got all my stuff in the house.

Yeah will pull-ups/chins, go to full lockout for the first 3 sets and then do negatives, they really help!

Cool, benching shouldn't be a problem either yeah?

Weekends going okay, though I work weekends. Hope you're stuffing your face with yours!

[Stenno]

Up London two nights in a row... tis a different kind of work out! One-pack is looking good!

[Stenno]

Foot aches a bit from having had a veruca frozen off but alas...


X-Trainer: 10 mins

The StrongLifts 5×5 Program - Workout A.....B... kinda
Squat: 45-60kg 5x5
Overhead Press: 30kg 5x5 (free weights this time!!!)
Prone Bridges: 60secs x3
Reverse Crunch: 4kg 12,12,8
Deadlift: 45-60kg 5x5
Hip abductions in: 35-55kg 20x3
Hip abductions out: 55-75kg 20x3

Nice and quiet at the gym so had the rack to myself. Felt good.

[Stenno]

Thursday PM, this will probably be my last work out before I fly out to Canada on Sunday unless I squeeze something in Saturday PM. I'll see how I feel.

X-Trainer: 20 mins

The StrongLifts 5×5 Program - Workout A.....B... kinda
Squat: 50-60kg 5x5
Bench Press: 40-45kg 5,5,5,5,4
Prone Bridge: 60secs x3
Pressups: 20,15,10
Situps: 20x3
Skull Crusher: 17.5kg 5x5

Post workout snack: Marmite and Banana toasted sandwich! Was better than it sounds!

[lobsteriffic]

Enjoy Canada!

[Stenno]

In Canada right now so apart from watching the Olympics I'm not up to much. Maybe I'll just pile on some pounds whilst here!

I did go to my friends gym yesterday and did a spin class, was hard work! My backside is so sore today, on an unrelated note! haha kidding, not been on a saddle in ages, ouch.

Would have done some weights but all they had was electric resistance machines which sucked.

[Stenno]

Had another trip to the chiropodist Saturday after returning from Canada on Friday. Had more 'controlled frostbite' on my veruca so no gym for a bit. Been doing some pressups and sit ups in the mean time.

Can't wait to get back to it, this sucks!

[Stenno]

After barely doing a thing and then having "controlled frostbite" on my verucas for a second time, finally got down the gym today. Bout bloody time! Was hella rushed though...


Step Machine: 10 mins

Squat: 50-60kg 5x5
Bench Press: 40-45kg 5x5
Dead Lifts: 50-55Kg 5x5

Table tennis with my sister, I won

[Stenno]

Well after crippling my thighs last time due to the three week break, tonight the gym was manic. I underlined it just to emphasize

X-trainer: 30mins
Pulldown: 50kg 5x5
Seated row: 45kg 5x5
Seated leg press: 85kg 5x5

Meh. I'm not gonna get anywhere at this rate.

[Stenno]

Went on a date last night with a vegan lady, we had dinner at Vegan Routes in Soho which is a vegan restaurant on an old routemaster bus which is quirky.

Didn't have time to do much today.

X Trainer warmup: 10 mins

Bench Press: 45kg 5x5
Squat: 50-65kg 5x5
Shoulder press: 30kg 5x3

Started my new protein today. Had a 1/3 each of soy, brown rice and pea protein. Tasted awful which can only be a good thing

[Stenno]

Gym was chocka again tonight so only did cardio. Will go again tomorrow.

X-trainer: 20mins
Treadmill: 20mins
Cycle: 20mins

Tried making some Thrive inspired cereal bars:-


Not an exact science but:-
1/2 cup of almonds
1/2 cup of oats
1/2 cup of flax seed flour
1/2 cup of mixed seeds... See more
1/2 cup of cranberries
1-2 cups of dates
2 apples

Blend all together, add wet ingredients if dry and vice versa.
Flatten on a surface and cut. Leave to dry a bit then wrap and stick in the freezer.
Edible straight out of the freezer. Nom nom nom.

Oh and I bought some new converse....

The black ones are for the gym for doing weights. Should help my form rather than using my running trainers.

[MaryStella]

nice food and sneaks!

[chewybaws]

Nice cereal bar! I ain't giving you shit for presentation though haha. Nah, it actually looks yummy and has really good ingredients. I'll need to add cranberries and apples to next week's shopping I hope that isn't all you're having for breakfast unless that bar's the size of your foot.

Speaking of feet, glad you finally got decent shoes for lifting. I hope you haven't been using running shoes since we talked about it in january (yes, I checked. i'm that guy)

Went on a date last night with a vegan lady, we had dinner at Vegan Routes in Soho which is a vegan restaurant on an old routemaster bus which is quirky.

Didn't have time to do much today.

X Trainer warmup: 10 mins

Bench Press: 45kg 5x5
Squat: 50-65kg 5x5
Shoulder press: 30kg 5x3

Started my new protein today. Had a 1/3 each of soy, brown rice and pea protein. Tasted awful which can only be a good thing

Is that connected in anyway to the rootmaster restaurant in London? I've been there, it was shit haha. Sounds like exactly the same idea. How'd the date go?

What does 50-65kg mean on squats? Do you do 50 for the first set then add weight each set till 65 in the last?

[Stenno]

MaryStella: Thanks

Chewy: Thanks! The dates are proving to be the binding ingredient but I think the ones I bought from Tesco are too dry. I stick everything in the food processor but it tends to get to a thickness whereby the blades are spinning but nothing is moving! My first attempt went straight in the bin however I manage to salvage this one and stick'em in the freezer. I ate one straight out of it yesterday and it was yummy! I'm getting there, just need to perfect it and yes, I really want to add some protein powder too!
On no it's not breakfast! I have a bowl of Tesco's Healthy Living Muesli with Soya milk and some fruit. The bars I wanted as snacks.
As for the feet, you've caught me out there! I left it far too long to buy some flat shoes for the gym I know, I'm hoping for good things with regard to my form now

Vegan Routes is probably the restaurant you tried, it's in Soho. Although I did hear there is another, not sure if they're connected. The food was reasonable and the staff were nice enough and it was empty so no waiting around unlike somewhere such as Mildreds which I'm still keen to try but not prepared to wait 40mins!

50-65kg like you say, I start on 50 then move up to 65 in 5kg or 10kg intervals. Not really any science behind it, rubbish I know. I want to hit the 80kg today with my new shoes so at least I'm squatting my own body weight. I'll see how it goes!

Right, I'm late for work now!

[MaryStella]

soak the dates in a water til the soften up a bit if they are too hard.