In summary, this week has been an interesting experience following the plan; its involved new work outs that basically burn in to your muscles for days after but I have started to see the hard work I have been putting in. I have got a new flavour of protein shake which is absolutely amazing! Its Rocky Road which is kind of the theme for this week as you will be aware by the end! It was a good week for the plan! I finally got a chance to put some different combinations together both at the gym and in the kitchen!
On Sunday, I dreaded starting a new cycle. It meant that the routine that I had gotten used to was changing and the prepping for the next weeks meals was going to take longer. I stupidly looked at the new choices and thought that making a full weeks worth of food was a good idea. It wasn’t. I spent the whole day cooking vegetables that tasted awful all week. This was a lesson for the following week as I could make easy meals that would tick all the boxes and they wouldn’t take too long. Another thing to note is the quantity of food that is required on a training day…Its immense! I actually struggle to eat the quantity required. An additional item that’s required on every meal is 130g of green vegetables, which doesn’t sound much but add that to the 135g(ish) of vegetables already on your plate, plus 2 chicken breasts and a load of sweet potato wedges…it makes for a lot of food! Training days consisted of three meals of this size with two snacks whilst the non-training days consisted of the low calorie food I was having in the first cycle except with lots of extra vegetables to fill me up. It is not a good time to be buying vegetables of this amount, especially when there are limits in Morrisons’ to how much you can buy now buy!
Monday gym session saw me doing arms. As explained the week before, the work outs are a mix of GVT (German Volume Training) and HIIT (High Intensity Interval Training). This can be an issue at the gym, especially my gym. The main equipment for getting your heart rate up is on the ground floor whilst the weights are upstairs. On the Monday I really wasn’t sure how to go about it so I decided on doing 30 seconds of high intensity circuits with a 30 second rest. The circuits consisted of press ups (regretted this thoroughly), squat thrusts, star jumps, tuck jumps and a few more. I did the HIIT for 8 sets and then had a 2 minute rest before 10 sets of 10 reps of bicep curls at 9kG per arm with only a 30 second rest between sets. This is one hell of a burn. The weight doesn’t sound too much and normally it wouldn’t be, but lighter weights and more reps really burns deep! Another 2 minute rest followed by another HIIT circuit. The HIIT circuit was beginning to wind me up because you look like a tit in front of people who only want to lift weights, and to be fair, a 90Kg bloke bouncing all over the place is pretty distracting to those guys. After another 2 minute rest it was time for 10 sets of 10 reps of tricep cables. This was well painful! The benefit of doing weights like this is that when you go for your ‘looking like a dickhead’ moment in the changing rooms, you start looking slightly better with muscles bulging!
Tuesday, a rest day! Say whattttt…? I was on dog duty, but on this plan, you can have a day off as long as you get all four training days in and don’t train more than 2 days in a row! So, yeah…
Wednesday was time to get my act together with the HIIT. I decided to get upstairs and shotgun a bench and the weights that I would need and then I went back down stairs and went for a heart pumping treadmill HIIT! You probably have a good idea how it works now, I basically do 8 sprints and then head upstairs, then return downstairs and conduct another 8 sprints and then back upstairs for the final weights circuit. The sprints were conducted at 19kPH which really got my heart rate up and fired me up for the first weights circuit which was on chest; one of my favourites dumbell press. I started with 10Kg but moved down after the 6th set of really struggling! A cheeky HIIT sprint and then back to the weights section for bent over rows with 10Kg! I was literally hanging out my arse when I had finished! The sprints make it really good and I really enjoyed the burn and sweat!
Thursday, back to it again, this time shoulders! I won’t bore you with repetitive statements about the sprints and the weight combinations but it felt good! The mix of sprints and weights really gives a good work out! As many of you who know me will be aware, I have some funky shoulders, double jointed badboys that have always hindered my lifting ability for over-hand pull ups but aided my escape from the police by getting out of handcuffs! But my shoulders were responding well if not very sore! The muscle felt solid which meant feeding them my beloved protein shake and looking like a dickhead in the mirror is getting slightly easier!
Friday was supposed to be a rest day but I was naughty, I played football! I should of had a rest day to be fair because my legs felt really sore afterwards which I knew wouldn’t bode well for the legs session planned in for the Saturday!
Saturdays legs were feeling surprisingly good! I decided to row for the HIIT circuit to try and preserve my legs for the leg extensions circuits and the weighted squats. The leg extensions weren’t too bad but the squats with 10Kg were horrendous, my the 7th set I was struggling to keep form! I managed it but my God I was in pain! Legs are going to be the hardest to do I think, which should be the best for fat burn, especially when you’ve got a fat ass like me!
I am nearly half way through the plan now! I can’t believe I have achieved this much so far! I am fitting in to my old stuff really easily and I’m intrigued to see what the next 7 weeks has in store for me! I will be 100% honest with you guys…I could murder a kebab and a pint pretty much all the time! I am also having to turn down lots of fun things because I know that weakness will ensue! If anyone is thinking of getting involved, discipline is the only way you can do this!
Now for the information on why I have been doing this plan and the new worry which has surfaced this week. I have been getting lots of really sharp pains throughout my abdomen which is normally caused by ulceration in my large intestine which has been affecting my sleep quite badly. On Friday it got so bad that I nearly posted a message on here to say that I was discontinuing the blog until I was feeling OK again. I didn’t, I powered through but I am now starting to struggle with fatigue which is a common feature of bleeding internally and I fall asleep every time I stop moving…not good! I will keep going and this ‘flare’ won’t stop me from achieving my goals!
Sorry for the limited information this week, I think it could be an interesting read next Sunday if the end of this week is anything to go by!
Have a good week viewers and please keep reading and sharing!