Toaster's ongoing battle to stave off obesity: Surgery, knee problems and other excuses

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
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#1
What indeed??

I've made it my personal mission to go three months sober beginning on Sunday the 1st of March. This is mainly an initiative to save money, but each year I do my dry spells, weight inevitably, and to some extent, inadvertently, comes off. Last year I managed eight weeks off the booze and lost 10kgs, and I just did sober January without too much bother, but this three month spell is the longest yet, and I feel it would be remiss of me not to do it in tandem with a proper exercise regime.

So here begins my journal. My weight this morning was 114.4kgs, which is pretty fuckin' fat, but about 10kgs lighter than I was this time last year. Just completed a late night gym session, and will begin recording my weight progress and workouts from the 1st of March onward.
 

RappingKungFuToaster

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Dec 2, 2013
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#2
2/3/2015

Morning weigh in: 114.1kgs (251.55lbs)

First "official" 3 month challenge workout in the bank.

Started with my usual run on the treadmill at .5 uphill incline, 30 minutes at 10.5km/h with two 2.5 minute walking periods at 5.5km/h for 25 minutes run, 5 minutes active rest.

All things considered, I felt pretty bulletproof with the jog. I'd been conditioning myself for this month stint, but only now just trying to clean up my eating and kicking the booze.

Once I'd done my jog I wanted to do some bench press on the smith machine, but some stupid sexy muscle man was using it (Eh, he's probably a good dude...) so I went into a different room and did seven sets of ten deadlifts using a barbell with 35kgs on. Concentrated more on proper form than lifting serious weight.

I have no specific weight lifting goals, other than aiding in weight loss. Keeping track of sets, plates, etc always served as a de-motivator for me, kind of amounted to taking something strenuous, and making it tedious by adding mathematical equations. So my objective is to walk into the gym 5 nights a week (good and late), do my jog, then use whatever piece of equipment takes my fancy, and do a good honest workout. In this sense, I succeeded.

GAMEBREAKER WORKOUT TUNE OF THE DAY: 2D Person in a 3D World - LORD

<strong><em>[video=youtube;108rHAkUnsA]https://www.youtube.com/watch?v=108rHAkUnsA[/video]
 
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RappingKungFuToaster

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Dec 2, 2013
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#3
3/3/2015

Morning weigh in: 111.1kgs (244.93lbs)

So the inevitable mass flushing of goop from my system was completed after the first workout, and I now have a more realistic grasp of my weight. Still trying to master the diet... ate a feast of raw salmon, wasabi and soy sauce (with rice) for lunch, and for dinner had some beef soup, followed by some yoghurt. But... I caved at work and had a small bag of potato chips, and a candy bar. :patsch In my own defense, I was hauling 65kg kegs around for two hours, and it made me as hungry as a fuckin'... alligator or some shit.... :conf

Just did my workout, managed my usual jog at .5 uphill incline at 10.5km/h, 30 mins including 5 mins at 5.5km/h active rest.

Then followed it with incline bench press on the smith machine, 4 sets of 10 using 30kgs. Followed it with bicep curls using an easy bar with 10kgs, 5 sets of 10.

Now plan on sitting on my arse for the remainder of the evening, will probably have some more soup, and a protein ball. I'm hoping the scales are kind to me in the morning!

GAMEBREAKER WORKOUT TUNE OF THE DAY: Painkiller - Judas Priest... Timeless!!! :cheers

[video=youtube;nM__lPTWThU]https://www.youtube.com/watch?v=nM__lPTWThU[/video]
 
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RappingKungFuToaster

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Dec 2, 2013
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#4
5/3/2015

Morning weigh in: 110.8kgs (244.23lbs)

So I had a rest day yesterday, and I wish I could say I compensated for the lack of exercise by eating well, but man oh man... :-( Lunch and dinner were all good... for dinner I managed a Thai beef salad, and still haven't touched a drop of booze. But the problem lay in the fact that I had dinner at 8pm, and went home at about 2am, and had to walk past my local Oporto burger joint... Even without booze, the fact that I hadn't eaten for six hours saw my personal resolve become soft as custard and I smashed down 2 chicken burgers and fries.

For a while I thought about not admitting it on here, but then what would be the fucking point?? :patsch

Despite this, I still posted a slight loss for weigh in, I really have been giving the exercise an honest tilt. Just finished my late night workout, and powered through my usual 10.5km/h treadmill run at .5 uphill incline, 30 mins with 5 mins active rest at 5.5km/h. I then smashed out 50 reps of incline bench press on the smith machine with 30kgs on. Felt a little too easy today, so the next upper body session I do I might add 5kgs.

I am emotionally prepared for whatever the scales might want to tell me in the morning.

GAMEBREAKER WORKOUT TUNE OF THE DAY: ​Megadeth - Holy Wars... The Punishment Due

<strong><em>[video=youtube;9d4ui9q7eDM]https://www.youtube.com/watch?v=9d4ui9q7eDM[/video]
 

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
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#5
​8/3/2015

Morning weigh in: 109.1kgs (240.52lbs)

What a thoroughly retarded weekend at work. After a promising start to the week (3 workouts by Thursday), I managed not to set foot in the gym for the rest of the week. Being a Sydney City bartender means that the weekend of the Gay Mardis Gras is the most hectic and endlessly busy couple of days on the calendar. Busy to the point where I worked a fourteen hour shift on Friday, a sixteen hour shift on Saturday, and a calm, civilized ten hours today... It completely ate away my workout time, and has me feeling beaten up as I type this. The pub in which I work has five levels, and over the course of those forty hours, I traversed those staircases beyond count. Th nature of the work also requires me to walk briskly, a lot. No way am I lame enough to say this is the same as frequent, goal-oriented exercise, but by the end of it (ie late tonight), I no longer had enough run in my legs to launch up two steps at a time, preferring to individually take each rung in cumbersome discomfort.

One thing I was well-behaved with was diet. Despite the temptation to pig the fuck out, I ate quite well, spare the odd glass of soda here and handful of chips there, and for my discipline, have posted a decent loss! Nonetheless, my sole objective next week is to get into the gym five times.

GAMEBREAKER WORKOUT TUNE OF THE DAY: This little gem blasted over the house speakers more than once. :lol:

[video=youtube;dE-eUXR60as]https://www.youtube.com/watch?v=dE-eUXR60as[/video]
 

RappingKungFuToaster

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Dec 2, 2013
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#6
11/3/2015

Morning weigh in: 108.4kgs (238.98lbs)


Well, despite my best intentions to make it into the gym five times this week, I've just completed my first workout of the week, and having accepted a double shift on Saturday, will not be making it that night. I'm pleased to have posted a loss since my last weigh in, and this can solely be attributed to diet. Also, a fairly stiff string of days worked. My work week was as follows:

Friday - 14 hours
Saturday - 16 hours
Sunday - 10 hours
Monday - 12 hours
Tuesday - 14 hours

All of these days are spent entirely on my feet, and Tuesday was the exclamation point on the week. Not only does it include my usual brisk walking/running up and down stairs routine, but the hauling and lifting of about 30 full beer kegs (65kgs each), and at the end of the day, I stack them all up in the cool room. After this physically demanding work week, I faltered late and ate a meat pie, a sandwich, and two candy bars for dinner. This morning I expected a rude, shitty shock from the scales, but was pleasantly surprised! My eating today wasn't too good, but after five days of kicking arse and depriving myself of fatty foods and, even harder, booze (especially after the Mardis Gras shift, after which the whole work crew was power drinking and having a laugh) I decided to let myself enjoy some very carb-dense foods. I also wore a pair of pants I hadn't worn since I saw Judas Priest on the 24/2, and they fit much better. The results are coming! :cheers

I did my usual jog, still haven't increased intensity. 30 mins, 10km/h at .5 uphill incline with 5 mins at 5.5km/h active rest. Then went to the weight room and did four sets on the incline smith machine bench press with 30kgs on, followed by bicep curls with the easy bar, 5 sets of 10 with 10kgs on.

On a whim, I also had a little hit on these retarded boxercise machines they have at my gym, that tell you which combinations to use. They mount on the walls so you can't circle them. Threw some tight, tidy southpaw combinations on them between sets. Pity my gym doesn't have a heavy bag. I have no intention of training in boxing until my weight is well down, but it was fun to throw punches again! :happy

GAMEBREAKER WORKOUT TUNE OF THE DAY: I Want Out - Helloween

<strong><em>[video=youtube;VKkndcGUCZ4]https://www.youtube.com/watch?v=VKkndcGUCZ4[/video]
 
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RappingKungFuToaster

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Dec 2, 2013
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#7
12/3/2015

Morning weigh in: 108.2kgs (238.54lbs)

Not really bothered about any minor loss or gain from my weekend, considering how brutal the week was. Ate pretty borderline yesterday and today, but still managed the gym both nights, which I think is a good effort. My work days are always stellar diet days as I'm kept so busy. As it is I posted a minor loss, but anything so minute is usually due to fluids... nothing to really shout about. I may even post a slight gain tomorrow, but will be satisfied that I've been on-point with the workouts when given the chance. And as far as the diet goes, the last two days, for "bad" days, weren't even that bad.

Jog, 30 mins at 10.5km/h at .5 uphill incline with 5 mins active rest at 5.5km/h.

Fatigue was a minor issue today, felt a wear in my legs on the treadmill, even though my breathing and stamina felt fine. Pushed through it and went to the smith machine to perform some squats... Attempting 5 sets of 10 with a mere 20kgs on, I faltered. Made it through 3 sets, before my abductors felt extremely tender. I stretched them, and my hamstrings out until I felt the tenderness give way to a dull stretching ache, then attempted to crack out the next set. As soon as I got into posture and began to push, I felt as though my abductors could painfully seize up... I decided to nix the remaining two sets and hit the free weights for some dead lifts. Managed 5 sets of 10 with 30kgs on. Felt every single one.

GAMEBREAKER WORKOUT TUNE OF THE DAY: The Call of the Mountains - Eluveitie

<strong><em>[video=youtube;-w2m-TeLi6I]https://www.youtube.com/watch?v=-w2m-TeLi6I[/video]
 

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
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#8
13/3/2015

Morning weigh in: 108.1kgs (238.32lbs)


Another break-even day on the scales, which is an outcome I'm grateful for after diet lag days. Had two heaped scoops of protein shaken with about 300mls almond milk for breakfast. Lunch was a small chicken salad with avocado and a rice paper roll filled with various crispy leaves, shrubbery and lean chicken. Some five hours later after work, the sushi joint near the train station was flogging similar rice paper rolls for 3 bucks each as it was close to closing time, so I downed two more. They're fairly big, but extremely dense in salad matter, so probably one of the few things I could pig out on and not feel like a garbage guts.

Smashed another protein shake with coffee added before the gym tonight.

So the horrible crampy feeling in my legs persisted all day today, and I felt some apprehension about my usual jog, but as soon as my legs started moving, the crampiness all but completely fucked off. In fact, I felt better than ever. 30 mins at 10.5km/h at .5 uphill with 5 mins at 5.5km/h active rest. Yeah.

After that, I tried some shoulder presses on the smith machine. It felt weird and uncomfortable and gave me an odd pain in my ribcage, so I sopped after 2 sets of 10 and cracked out 10 sets of 5 on the cable machine that simulates a rowing motion. Used about 50kgs, for what has thus far been my heaviest lift. Completed it with relative ease. Can't say I'm surprised as it's the same muscle combination I use to lift kegs, which I manage with little trouble at the worst of times.

GAMEBREAKER WORKOUT TUNE OF THE DAY: Valhalla - Blind Guardian... One of those special tunes that makes me feel invincible.:bbb

<strong><em>[video=youtube;VFnxxNGdGVM]https://www.youtube.com/watch?v=VFnxxNGdGVM[/video]
 
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RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
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#10
i'm keeping a close eye on this thread, good luck
Thanks mate! :good It keeps me motivated knowing people are taking note!

18/3/2015

Morning weigh in: 107.7kgs (237.44lbs)

So once again I was plagued by long-shiftitis. I ended up working a full 16 hours on Saturday (as I agreed to), then 10 hours on Sunday (as usual, but couldn't use the gym at night due to finishing work at 10:30pm). I had every intention of going to the gym on Monday night after work, but the girl who was doing the night shift fell ill (the day after the St Patrick's Day parade... what are the chances?? :rolleyes ), so ended up pulling out 15 hours then too. Can't say I begrudge her for it, very human mistake. After working until midnight, and having to be back at work by 8am Tuesday morning, I decided to skip the workout that night in favour of sleep.

So, it's Wednesday afternoon,my day off, and I just got back from the gym. Got in there for a rare day appearance at about 1pm and it was PACKED. A timely reminder of why I go at night. I did my treadmill workout of 30 mins at 10.5km/h at .5 uphill with 5 mins active rest, then went to the weight room, and almost every piece of equipment was in use. I really couldn't hack the crowded atmosphere, and decided to go back later tonight for a quick warmup and my weight workout.

Weigh in after work out: 106.4kgs (234.57lbs)


Alright, so I sweat out a bit, but would also like to think I had some goop and crap in my system from abstaining from proper exercise for a few days, and that my true weight lies somewhere in between. Anyway, always pleased to see a smaller number on the scales.

GAMEBREAKER WORKOUT TUNE OF THE DAY: Reverie/Harlequin Forest - Opeth

<strong><em>[video=youtube;nIo3lpXrc5A]https://www.youtube.com/watch?v=nIo3lpXrc5A[/video]
 

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
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#12
Before n after pics?
...never thought of doing this! :think Have a plethora of photos of myself looking like a pudding-bellied cunt... I might put a side-by-side up on the 1st of June! I trust the system. :deal

Okay, so it's a double post today. On Wednesday, didn't end up going back to the gym at night. Because I have so few opportunities to kick up and relax, and because I had technically already been to the gym that day, and because I had seen an awesome new low number on the scales, I decided to treat myself to a fat pot of pasta. Fucking hell, it was good.

19/3/2015

Morning weigh in: 108.8kgs (239.86lbs)

Obviously didn't give too much thought to the scales this morning, as a bunch of it would be fluid and crap stuck in my system from the previous night's shennanigans.

Went to the gym at 10pm and cracked out the usual 10.5km/s jog at .5 uphill with 5 mins active rest at 5.5km/h. Very comfortable with this jog right now.

Couldn't get a look at the smith machine, so I took at seat on one of the machines in the neighbouring room, and put in 5 sets of 10 on the upright bench press simulating thing. I forget what weight I used but I was close to absolute failure. Then went into the free weights room and did 5 sets of 10 bicep curls with the easy bar, with 10kgs on. I felt a dull strain but finished it without much trouble at all... might be time to increase this one before too long.

GAMEBREAKER WORKOUT TUNE OF THE DAY: Cry for the Earth Bounds - Ensiferum


[video=youtube;t3VgBZ-QK58]https://www.youtube.com/watch?v=t3VgBZ-QK58[/video]

20/3/2015

Morning weigh in: 107.4kgs (236.78lbs)

Back on track!

After a not-too-strenuous day at work (a mere ten and a half hours, including some keg-lifting) I got into the gym at 10pm and did the 10.5, .5 uphill 5 mins active rest at 5.5km/h... It might be officially time to up in intensity. Not working on Mondays any more in general, so after some plentiful rest, I'll have a go at 11km/h, and maybe kick up the incline too.

Did a back focused workout tonight, lat pull-downs with some 30kgs on, 5 sets of 10 as usual. The final few reps were a rough as guts, which I was happy with. Then went to the row-lift machine, and did about 30kgs there too. The feeling was more one of a dull fatigue rather than the intense feeling on the pull down. Probably should have aimed higher on this one. Went to the cable machine to finish and put 30kgs worth of plates on and did tricep pull-downs with the rope attachment. The first two sets were difficult, and the third was impossible. Lowered the weight to 25kgs, and made it through six reps. Lowered the weight to a paltry 10kgs for the final two sets, and couldn't even complete that. Absolute failure, and felt a fairly intense tightness through my arms afterwards. Is this a normal lifty sensation? Felt like I put in a honest effort tonight, and it felt good.

The eating was alright today... I had a protein shake with almond milk for breakfast, but was worried about my carb intake (I've heard that too little carbs can fuck your metabolism?) so I had some sushi for lunch... had another protein shake with almond milk for dinner with no solid food. Drinking my second can of diet lemon fizz, which is probably pretty stupid. If the scales tell me some weird shit in the morning, I can't really be surprised, as these drinks cause you to retain water.

GAMEBREAKER WORKOUT TUNE OF THE DAY: The Scarecrow - Avantasia

<strong><em>[video=youtube;L-PkfKZAT6E]https://www.youtube.com/watch?v=L-PkfKZAT6E[/video]
 

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
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#13
22/3/2015

Morning weigh in: 105.8kgs (233.25lbs)

Didn't manage a workout yesterday as I ended up working a 16 hour day, and won't today, as this morning I'm pretty wrecked and will work 11am 'til 10:30pm, but have tomorrow off under the new roster, so will get a good sleep and hit the gym tomorrow to up the intensity on the treadmill and get a good start to the week!

Skipped breakfast yesterday because I was in a rush, and ended up eating a bag of potato chips at 9am when I got to work, which was a bad start, but then ate well for the remainder of the day. Had some steak with salad for lunch, the (unfortunately) it was so fucking busy I didn't get a dinner break... at about 1am (after closing) the kitchen staff came downstairs after a function with a fat tray of beef skewers (about one decent bite of lean beef on each one), given that I was starving I inhaled about ten of them. It was a fucking good stroke of luck that the kitchen had such healthy fare to go around so late, when I was starving and especially susceptible to slip-ups.

So far, a much more satisfying week than last, when I had several frustrating break-even days on the scales.
 

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
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#14
23/3/2015

Morning weigh in: 105.8kgs (233.24lbs)

Monday, just smashed a workout, and feeling good about this start to the week!

Upped the intensity on the treadmill today to 11km/h, still at a .5 uphill with the active rest period of 5 minutes at 5.5km/h. I felt very little difference over the stretch of the 30 minutes, even though it will doubtlessly increase my cardio capacity. I might look at increasing the incline to 1.0 on the 1st of April. Wanna stay ahead of the challenge and the dreaded plateau.

After the workout I went to the smith machine for some incline bench press with 30kgs, did five sets of ten, the last two were VERY difficult. Went to the cable machine to do tricep pull-downs with the rope attachment. Did 5 sets of 10 with 15kgs on and it was a struggle from the second set onward, the final reps abandoned all form. Would probably be a no-no if my objective was isolation and muscle growth, but since my sole objective for now is weight loss, I didn't care too much.

The room with the easy bar was being used by women doing stretching and shit, and I didn't wanna bother them, so I used the bicep curl weight machine for five sets of ten. Bearing in mind that I usually use 10kgs on the easy bar, I set the pin to 10kgs on the machine, and surprise surprise, it was way lighter. Think I did something retarded like "25kgs" in the end. Goes to show how much the machine does the work for you.

All in all, I flew through today's workout, and it felt good. Now trying to decide on a healthy lunch.

GAMEBREAKER WORKOUT TUNE OF THE DAY: Anthem (We Are the Fire) - Trivium... Cheesy as hell? Definitely, but an A1 pump-up song... Dat riff doe. :lp

[video=youtube;Lp8p5OPtEe0]https://www.youtube.com/watch?v=Lp8p5OPtEe0[/video]
 

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
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#15
25/3/2015

Sucked into a 12 hour+ shift again on Tuesday, and so didn't manage a gym session. But ate very well, if not a little lacking in carbs. Had a almond milk shake with two fat scoops of protein and two shots of coffee for breakfast, followed by a chicken rice paper roll for lunch along with some pre cooked chicken tenders from the supermarket, which, if nothing else, are perfect for weight training. Not fried, but I chose the flavour with the least fat and that had about 11g for the box along with about 20g of protein. Spent the afternoon lifting kegs, then was kept on to pour beers for another hour or so as the place was packed with thrilled punters watching the Black Caps put South Africa away in the cricket. What a fucking finish. :happy

Smashed not one, not two, but bloody three protein bars on the way home from work because I was fucking starving.

This morning weighed in...

Morning weigh in: 105.2kgs (231.93lbs)

That 10kgs in the first month is so close I can fucking taste it! :dealThe eating wasn't exactly what I wanted it to be today. Had a protein shake for breakfast, before pigging the fuck out for lunch. Went in with the intention of "allowing" myself some carbs, then fretted over sushi or a durum kebab, before eventually smashing both. :patsch Had some yoghurt after lunch, then some more yogurt at about 8pm. Steadily in the habit of eating light at night time so I'm not doing uncomfortable stomach acid burps on the treadmill. Double win for night workouts there.

Once again did 11km/h on the treadmill at .5 uphill, this time I altered the active rest period to two 2.5 minute spells at 6km/h for 25 minutes jog, 5 minutes active rest. It was bloody easy. I'm not in too much of a rush to kick up the intensity, I'm still going to stick to this until the 1/4 before I kick it up to 1.0 on the uphill.

Adjourned to the weight room for smith machine and did five sets of ten with 30kgs on. I'm feeling stronger, and decided to do one more set with an additional 5kgs added. Did tricep pull-downs with the rope after this using 15kg worth of plates. Managed the fifty reps, the last five were still very shaky. For some stupid reason I went on the bicep curl machine again tonight instead of using the easybar and did five sets of ten with "25kgs" on. I just don't feel the same isolated pinch in my biceps the way I do with free weights. Last time I'll use that fucking machine while the bar is available.

Interestingly, I chose to do chest/biceps/triceps again today, as it had been 48 hours since the last workout. I know full well legs workouts burn more calories, but it looks like I've started giving a shit about stuff like muscle growth. :conf Might be a silly adolescent idea of pulling birds coming back to me after all these years. :lol:

Cooked up six beef sausages in the oven tonight with the intention of having two for breakfast tomorrow and two after work, then two for breakfast the day after or some shit. Wavered and had one tonight. mmmmm. fattening.

GAMEBREAKER WORKOUT TUNE OF THE DAY: Teutonic Terror - Accept

<b><em>[video=youtube;req-oDf2ZRc]https://www.youtube.com/watch?v=req-oDf2ZRc[/video]
 

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
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#16
26/3/2015

Morning weigh in: 106.2kgs (234.13lbs)


Aye well that's a bit of a rude fucking shock!!! :fire Ah who the hell am I kidding? Ate like a proper cunt yesterday. Kinda thought the scales would be kinder due to the honest effort I put forth in the gym. More fool me.

Ate three of my beef sausages for breakfast, swimming in ketchup, with no carb accompaniment. If I'm damaging/repairing all this muscle tissue I figure meat is the go. For lunch at work picked up two mini boxes of butter chicken marinated breast tenders, which turned out to be a substantial feed, amounting to about 20g of fat and 60g of protein. Got home at about 8:30pm and ate the other two beef sausages with ketchup. Fucking hell, so good. Won't be making a habit of eating this kind of fare, but crimeny, it passes the bloody taste test.

Last night I only got about four hours sleep, which I circled down to

a.) pounding down a couple hundred milligrams of caffeine before my workout last night
b.) Better Call Saul
c.) reading Game of Thrones: A Feast for Crows
and
d.) This forum :lol:

Not only am I fully aware of the detrimental effect this can have on the weight loss effort, it left me feeling flat and lethargic when it was tome to exercise tonight. Nevertheless, there I was pounding the treadmill at 11pm tonight. Something to take from that, I think.

The 11km/h at .5 uphill with the usual 6km/h active rest was anything but easy. I rued my lack of sleep the whole time and never felt smooth and energetic. But I sucked it up and got through it.

Went to the Smith Machine and did 5 sets of 10 squats with 20kgs on, and this time made it through all five sets. I never feel like I'm directly hammering my quads, more of a general, all-round strain when trying to push that bar back up. Then went to the dumbells and did deadlifts with 20kgs in each hand. I liked this variant as it allowed me to hand the wieghts naturally down while I concentrated on keeping my shoulders open and my core locked up. 5 sets of 10.

Before I set the dumbell down, I tried one rosstraining style dumbell snatch. Managed it easily enough, but man oh man, the kinetic snap I felt through my glutes, legs etc... I'll be incorporating those into my workout before three months is up! :deal

Overall pretty happy with my efforts on exercise, and a timely lesson about not sabotaging myself with bad diet. Thursday and I've done three workouts this week already. :happy Hopefully I can finish work at a semi-civilised hour tomorrow night and make it four with the weekend ahead of me.


GAMEBREAKER WORKOUT TUNE OF THE DAY: Demise of the Clone - Suffocation... When you're in a completely empty gym at 10:45pm, and you're absolutely done with music that contains any shred, skerrick or modicum of happiness or futile romance, accept no less. The patron saints of New York death metal got me through the leg workouts today.

[video=youtube;_mQEuy7S1Dc]https://www.youtube.com/watch?v=_mQEuy7S1Dc[/video]
 

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
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#17
27/3/2015

Morning weigh in: 105.6kgs (234.79lbs)

Sausages... woohoo!

Woke up this morning off a good solid 6-hours sleep, and felt like utter shit. The lack of calories combined with steady exercise has left me feeling somewhat lacklustre, which is nary more than another obstacle I need to deal with I guess. Had a huge almond milk protein shake for breakfast, and for lunch had one raw salmon roll and another one of my little boxes of chicken breast tenders... Mexican style! Tasted nothing like any Mexican food I've ever tasted, but nice all the same, and contained about 10g fat and 43g protein.

Once again, cooked up six beef sausages to eat over the next couple days, and had one before the gym.

Well, this is something of a milestone in itself, as for the first time, I've made it to the gym four times in a week! :happy Working a 15 hour day tomorrow (fourth Saturday in a row doing a double shift), so a fifth gym session tomorrow is out of the question. But I may be enticed before work on Sunday if I'm not to wrecked when I wake up.

The jog just wasn't easy. Again, 11km/h at .5 uphill with active rest period of total 5 mins at 6km/h. I found myself willing myself through it most of the way. Part and parcel with exercising with this frequency, I guess. I probably also need more rest. Six hours is the minimum a person should have, and that will be my goal henceforth.

Went into the weight room onto my beloved Smith machine and did incline bench press, but this time almost doubling my starting weight on it, from 20kgs to 35kgs. I made it through three tough sets, decreasing it to 20kgs for the last two. Fuck, I can feel it now. Morning will be tough. :lol:

Went to the easybar and did five sets of ten bicep curls with 10kgs on, which was a bit too easy. Tried to do my tricep pull-downs, but was fairly wrecked from the bench press.

Regardless what the scales say in the morning, I'm happy to have made it four sessions for the week. Making it 5 come Sunday would be the perfect finish before my day off on Monday, and would hold me in better stead to reach my goal of 10kgs weight loss in the first month.

GAMEBREAKER WORKOUT TUNE OF THE DAY: Leper Messiah - Metallica... Honest to goodness fuckin' metal.

[video=youtube;hy4z_9OnNo8]https://www.youtube.com/watch?v=hy4z_9OnNo8[/video]
 

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
1,455
165
#18
31/3/2015

Okay, so... the forum had superaids for a couple of days, and I couldn't leave any posts.

But, I DID make it to the gym five times last week. :happy

I also made it in on Monday night and early this morning... to my delight, I passed my 10kg goal for the month... by a whole kilo!

Morning weigh in: 103.4kgs (227.96lbs)

Since there are three whole workouts I hadn't the chance to write about, this will be a brief post. I do intend on increasing the uphill on the treadmill tomorrow... As far as diversifying my workout goes, I'll play that by ear. I wouldn't mind including one more element into my workouts, such as a simple ab routine or some good old jump rope.

But for now, the victor takes the spoils. I'm about to cook up a fat pot of pasta that I promised myself if I "made weight". Onward and upward!

GAMEBREAKER WORKOUT TUNE OF THE DAY: 2 Minutes to Midnight - Iron Maiden

[video=youtube;7sXPmz9b4lM]https://www.youtube.com/watch?v=7sXPmz9b4lM[/video]

1 MONTH DOWN, 2 MORE TO GO


 

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
1,455
165
#19
1/4/2013

Just as I'd earned a dieting lag day for losing 11kgs, today I've earned a DENIAL DAY! See you on the morrow, scales!

Wish I could say I ate well today too. :patsch After a generous serving of sushi as a late breakfast/early lunch, I hoed into a sausage roll and a mini apple pie in the afternoon, and came home, knowing that there was still vanilla ice cream in the freezer from last night I needed to throw out, which I did, but not before having another bowl. :lol: This evening, I even thought about having another bad food day, as after tonight, it would be four whole weeks before I'm allowed more junk food.

In the end, it doesn't matter what you think though. Sucked it up and went to the gym. :happy

I increased the uphill mode to 1.0 as stated, for 25 mintes at 11km/h and 5 minutes 6km/h active rest. My cardio has definitely increased, as at the start of March I was struggling through the 10.5km/h at .5 uphill, and I flew though the jog today. Feeling light and springy, but I won't increase the intensity in a hurry. Might leave it until mid April and knock it up to 11.5km/h and see how it feels.

Did incline bench press with 30kgs on the smith machine. 5 sets of 10, followed by 5 sets of 10 on that retarded bicep curl machine... it's unusual to have more than one other person in my gym between 10-11pm, but there were a few, and one dude seemed to be doing a circuit which encompassed every area of the gym, so I couldn't use the easybar or the cable machine. So rather than the tricep pull downs I ended up doing diagonal flys with a 12.5kg dumbell in each hand. Once again, no semblance of correct technique, but given that I given't a toss about muscle growth compared to plain old calorie burning, I ripped through 5 sets of ten, swinging my body for momentum. Felt a sick stretch through my chest as I opened out at the end of each movement. Must say, I liked this exercise. :good

I think I'll try to do what I did on Tuesday morning and have another workout before I weigh in. Dreading the scales after lag day. :lol:

GAMEBREAKER WORKOUT TUNE OF THE DAY: Bad to the Bone - Running Wild... Dat Chorus doe.

[video=youtube;zwnipCkNgDw]https://www.youtube.com/watch?v=zwnipCkNgDw[/video]
 

RappingKungFuToaster

Think unsexy thoughts...!
Dec 2, 2013
1,455
165
#20
2/4/2015

Morning weigh in: 106kgs (233.69lbs)


So, a small step back. To be expected, and, to be honest, worth every bite. I am the goddamn Iron Chef of spaghetti bolognese. :hat Four more weeks until I can do it again.

Ate quite well today, but am a little concerned about my day-to-day carb intake. Because I am saving money, I rarely have cash in my wallet. Only when I make tips of a night shift do I have money to spend on breakfast the following morning, and it is a personal rule of mine not to keep carb-dense foods lying around the house.

Had a large almond milk protein shake for breakfast with two shots of coffee in it. For lunch had some steak chopped and pan fried in this fucking amazing onion and cherry tomato gravy stuff they make at work. A girl brought in a little chocolate egg for everyone at work, and I didn't see any great harm in having one, as it is Easter, and it was a nice gesture. Worked 11 and a quarter hours in total, ate a low carb protein bar on the way to the bus stop.

Made it to the gym with a little less time than I'd usually like to have. Did my treadmill workout at 11km/h at 1.0 uphill with 5 mins active rest at 6km/h. Had a dull ache in my joints, not muscles, for the first fifteen minutes before the rest period. It's not a nice feeling, but it's the one that rings familiar from my numerous 16 hour shifts. My body sending me a signal to get some fucking rest, methinks.

Went into the weight room and did lat pull-downs, forget how many kilos I used, but just know I had the pin in the "6" plate. I didn't even try to have any kind of technique, and used momentum, and a bastardised version of the movement that kinda turned into an upright sit-up as much as a pull-down. 5x10.

Went to the rowing cable machine, and did 5 rapid sets of 10 using about 40kgs.

The weight section felt rushed, but given that I didn't expect to finish work before 1am on the eve of a four day weekend, I consider all efforts a massive bonus. :good

I'll exercise before weigh-in tomorrow to give myself a good, encouraging reading. My goal for the next month is to leave double-digits in a cloud of dust and smoke, and crack below 93kgs. It will require steadfast commitment to my diet, above all. No slip-ups, other then pre-planned reward meals, of which there will be only two.

The exercise is coming together.

GAMEBREAKER WORKOUT TUNE OF THE DAY: Vodka - Korpiklaani

[video=youtube;e7kJRGPgvRQ]https://www.youtube.com/watch?v=e7kJRGPgvRQ[/video]