No Payne, No Gain!

[Payne]

Yeah Dan was saying last night that is partly down to that and partly incorrect technique. He suggested just opening my knees out a little more just to keep my feet flat, and the pushing up through my feet keeping everything locked in place. He said what I'm currently doing is keeping my back nice and striaght but bending at the hips as I push up so the bar isn't really moving!

Makes much more sense after he showed me where I was going wrong!

[Payne]

Today felt a bit of a bust overall.

Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 10 front squats - 50kg
3 sets of 5 deadlifts - 120kg (tried the weightlifters hook grip on this and just couldn't get it. Might be worth trying it on lighter days to get used to it perhaps?)
3 sets of 5 bench presses - 65kg
3 minute rest between each set for the deadlifts and bench presses. 1 minute between the front squats

Small circuit:
6x Body weight dips.
20x 24kg kettlebell swings
20x 20kg kettlebell cleans (10x on each hand)

Round this circuit three times.

50x sit ups
20x normal press ups
10x wide hand press ups
10x diamond hand press ups
37.5kg dumbell, in each hand, milk maid walks around the weights area twice

Cool down:
5 minute gentle walk on the treadmill.

My back is aching now and my hands are so effing sore!!

[EdensDemise]

strange that you can lift more with bench than with squats.
by the way the workout looks really good. keep it up

[Payne]

It was the first time I'd tried front squats so didn't want to overload it, plus I was told by my PT to go light on them when doing heavy deadlifts. Got a couple of bruises on my shoulders from the bar now and my back is still sore. Although Ive noticed its more to do with my right leg. I'm sure it'll be alright when I'm not sat at my work desk!

Thanks dude. Really appreciate that and will do. I've got a routine that I enjoy (even if I was a little effed off with it today because of my grip on my deadlifts) so have no problem going down the gym to do it.

Will update again later after I;ve seen my PT again as we're taking all my measurements so should give me an indication how things have changed since the start of the year.

[Payne]

Update from Friday evening:
I've lost:
7cm off my waist
1cm off my hips
4kgs of fat
1kg of lean muscle

My body fat %age has stayed the same as at the start of the year but talking it through with Dan, I need to get more protein in my diet, so that's my mission for this week, get myself some protein!! He said with the amount and type of training that I'm doing, I'm probably fueling my body with my oats, but I'm not repairing it properly with the lack of protein. If I can get that protein up he expects to see my lean muscle increase easily. Guess we'll have to wait and see.

[EdensDemise]

i always say to people to buy some quinoa and legumes.. and eat them together. quinoa is not really caloric and heavy but at the sametime it has essential aminoacids you need with the proteins of legumes especially lentils.
btw congratulations for losing 4kgs of fat

[Payne]

I've tried quinoa before and found it really bland and soggy. Probably more to do with how I cooked and prepared it! Maybe I should have a look into it again!

And cheers! A little disapointed with the drop in lean mass, but should be sorted fairly easily.

[EdensDemise]

i know quinoa is not the best but if you like thai, you can think about to cook it with coconutmilk and curry, some veggies like mushrooms and broccoli and 100 gr of lentils..

[Payne]

I love thai food so will give that a go! Thanks very much.

[Payne]

Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 5 squats - 110kg
3 sets of 10 deadlifts - 90kg (still couldn't get the hook grip working!!)
3 minute rest between each set for the squats. 30 seconds between the deadlifts

Small circuit:
6x Body weight dips.
6x Chest to bar pull ups
10x squats with 9kg ball

Round this circuit three times.

15x dragon press ups
50x sit ups
15x dragon press ups
50x sit ups

Cool down:
5 minute gentle walk on the treadmill and some stretches.

First time back in the gym in nearly two weeks after having my thigh and chest tattooed and doing something unpleasant to my back last time I was in the gym. My back's still a little odd, but just need to get back on with stuff.

Noticed my squats were a lot better today. Only seemed to lose the correct technique on the last couple of reps on the last set, pleased with that.

[Payne]

Managed to get into the gym, on Saturday afternoon:
Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 5 bench presses - 70kg
3 sets of 10 deadlifts - 90kg
3 sets of 5 squats - 110kg

3 minute rest between each set for the squats. 30 seconds between the deadlifts

Small circuit:
5x 2 minute rounds on a light technique bag (1 minute rests)

15x dragon press ups
50x sit ups
15x dragon press ups
50x sit ups

Cool down:
5 minute gentle walk on the treadmill and some stretches.

[Payne]

Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 10 front squats - 60kg
3 sets of 5 deadlifts - 110kg (managed two sets using the hook grip)
3 sets of 10 bench press - 50kg
3 minute rest between each set for the deadlifts. 60 seconds between the squats and bench press

Small circuit:
6x Body weight dips.
6x Chest to bar pull ups
6x aussie pull ups

Round this circuit three times.

50x sit ups
10x standard press ups
10x wide hand press ups
10x diamond press ups

Cool down:
5 minute gentle walk on the treadmill and some stretches.

[Payne]

This was Saturday's session:

Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 10 front squats - 60kg
3 sets of 5 deadlifts - 110kg
3 sets of 5 bench press - 70kg
3 minute rest between each set for the deadlifts and bench presses, 60 seconds between the squats.

Small circuit:
6x Body weight dips.
6x Chest to bar pull ups
6x aussie pull ups

Round this circuit three times.

50x sit ups
10x standard press ups
10x wide hand press ups
10x diamond press ups

Cool down:
5 minute gentle walk on the treadmill and some stretches.

[Mini Forklift Ⓥ]

I've tried quinoa before and found it really bland and soggy. Probably more to do with how I cooked and prepared it! Maybe I should have a look into it again!

Interesting you say that, as when I cook quinoa it tends to be the opposite and come out rather dry (why my wife tells me she's not a fan of it.

How do you cook it? I like to soak mine overnight then I'll strain all of the water off, add hot water and let it simmer in a saucepan for about 10-15mins. Strain that water off again and then it's usually good to go. Quinoa spaghetti is great if you can find it, I use it to make up my own version of spaghetti bolognese ~ assuming you eat tofu it's a pretty yummy dish. If you freezer tofu and then defrost it, it gives it a nice mince-like texture





I can give you the recipe if you ever want to try it out. Congrats on your weight loss as well, 4kg is a big amount. Good work!

[Payne]

I think the last time I made it, I just boiled it up and then drained it off and that was about it. No presoak or anything like that.

Both myself and my other half love tofu. She usually fights me for the last bit of it, so if you've got the receipe, I really would appreciate it so I can give it ago sometime!

Cheers, since the last measurments I've started ensuring I'm consuming more protein and such so hopefully I'll start seeing muscle gain and fat loss instead of losing both! Clearly wasn't having enough protein before. And I found a great little overnight oats recipes with peanut butter and banana in that I tried for the first time last night/this morning and it was amazing. But then I'm a sucker for peanut butter.