Steve-0
Likes Bikes and Dirt
Hey Guys and Girls!
Short Story: I was fat, I got Skinny, I got strong. 2012 didn't go so well due to injuries/work/personal life/excuses. I am now weak and a little more average looking but still a long way from where I was. I miss the feeling of lifting heavy ass weights.
My PR's: (All between 72-76kg)
Pushups: 35 Pullups: 18 Dips: 22 5km Run: 29:47 100 Burpees: 9:23 Bench: 95kg Squat: 125kg Deadlift: 180kg Military Press: 60kg. [PL Total: 400kg @ 75.5kg]
Right Now (1st Jan 2013)
Pushups: 20 Pullups: 8 Dips: 8 2km Run: 13:15 100 Burpees: N/A Bench: 70kg Squat: 80kg Deadlift: 120kg Military Press: 40kg. [PL Total: 400kg @ 75.5kg] (Rough Estimates Based on 3x10 Working sets in each lift)
My Body Stats:
Age: 22
Height: 174cm
Weight: 77.0kg
Chest: 98cm
Arms: 33cm
Legs: 59cm
Waist: 86cm
The Rough Plan:
The Hurdles:
I'm a Scale Technician and I can be sent out bush at any time for a day or a week. My new employer is pretty succesfull in this area and as such I've been working farkloads of overtime the last 3 months which makes it impossible to go to the gym on a routine basis. I was living off Service station food and pubs. Dinners were great, usually a nice big steak and veg but being in a pub, a handful of beers were consumed also. Servo food is usually alright these days with all the sandwhiches and healthy snacks but I get into a habbit of early morning Iced Coffees. Biggest problem I face appart from being away is that when I am away it's 12-16hr days working all day without stop. So nutrition and hydration is hard.
The Solution:
I got a big Fridge for my ute for Christmas! That means I can take food with me on away trips and I'll never have to eat shit again. It will be easier to track and life is great. My sessions in the gym will be full body workouts to compensate for the unknown time frame between visits. Hotel Workouts will need to happen more often.
The Rough Idea:
Gym 3 times per week, the usual FBW Plan, Bench, Squat, Deadlift, Military Press, Rows, Pullups, Dips and anything on top of that in a 3 Sets of 10 format. In between workouts, being active is the key... I have a sweet pullup bar in the back yard and olympic rings. I have a nice pair of runners (Lance Armstrong branded for maximum respect ). Burpees are back!!! I secretly love burpees...
Nutrition is fairly simple, Aiming for 2200 calories to start with and 160-180g of protein daily. The rest can be whatever. Going to try and kick all sugar as much as possible to stop cravings but I'm already drinking sugarless drinks so thats ok.
The GOAL:
Feel Strong, Feel Fit and be awesome. I want to Bench 100kg+ Squat 140kg+ Deadlift 200kg+ And be able to run 5km anytime. I also want to complete a 10km run and ride as much as possible.. which brings me to the next point.
BIKES:
I Ride a sweet as Santacruz Nomad and I love it. I recently purchased a Garmin Forerunner 110 to track calories and ride data so follow my
and
I will post updates every Sunday Night. The first step is to get into the routine! Feel free to talk shit in my thread :welcome::whoo:
For those that are interested in more of a background I have an [old log here] with old stats and a before picture on page 3 (after pic is December 2011)
Short Story: I was fat, I got Skinny, I got strong. 2012 didn't go so well due to injuries/work/personal life/excuses. I am now weak and a little more average looking but still a long way from where I was. I miss the feeling of lifting heavy ass weights.
My PR's: (All between 72-76kg)
Pushups: 35 Pullups: 18 Dips: 22 5km Run: 29:47 100 Burpees: 9:23 Bench: 95kg Squat: 125kg Deadlift: 180kg Military Press: 60kg. [PL Total: 400kg @ 75.5kg]
Right Now (1st Jan 2013)
Pushups: 20 Pullups: 8 Dips: 8 2km Run: 13:15 100 Burpees: N/A Bench: 70kg Squat: 80kg Deadlift: 120kg Military Press: 40kg. [PL Total: 400kg @ 75.5kg] (Rough Estimates Based on 3x10 Working sets in each lift)
My Body Stats:
Age: 22
Height: 174cm
Weight: 77.0kg
Chest: 98cm
Arms: 33cm
Legs: 59cm
Waist: 86cm
The Rough Plan:
The Hurdles:
I'm a Scale Technician and I can be sent out bush at any time for a day or a week. My new employer is pretty succesfull in this area and as such I've been working farkloads of overtime the last 3 months which makes it impossible to go to the gym on a routine basis. I was living off Service station food and pubs. Dinners were great, usually a nice big steak and veg but being in a pub, a handful of beers were consumed also. Servo food is usually alright these days with all the sandwhiches and healthy snacks but I get into a habbit of early morning Iced Coffees. Biggest problem I face appart from being away is that when I am away it's 12-16hr days working all day without stop. So nutrition and hydration is hard.
The Solution:
I got a big Fridge for my ute for Christmas! That means I can take food with me on away trips and I'll never have to eat shit again. It will be easier to track and life is great. My sessions in the gym will be full body workouts to compensate for the unknown time frame between visits. Hotel Workouts will need to happen more often.
The Rough Idea:
Gym 3 times per week, the usual FBW Plan, Bench, Squat, Deadlift, Military Press, Rows, Pullups, Dips and anything on top of that in a 3 Sets of 10 format. In between workouts, being active is the key... I have a sweet pullup bar in the back yard and olympic rings. I have a nice pair of runners (Lance Armstrong branded for maximum respect ). Burpees are back!!! I secretly love burpees...
Nutrition is fairly simple, Aiming for 2200 calories to start with and 160-180g of protein daily. The rest can be whatever. Going to try and kick all sugar as much as possible to stop cravings but I'm already drinking sugarless drinks so thats ok.
The GOAL:
Feel Strong, Feel Fit and be awesome. I want to Bench 100kg+ Squat 140kg+ Deadlift 200kg+ And be able to run 5km anytime. I also want to complete a 10km run and ride as much as possible.. which brings me to the next point.
BIKES:
I Ride a sweet as Santacruz Nomad and I love it. I recently purchased a Garmin Forerunner 110 to track calories and ride data so follow my
and
I will post updates every Sunday Night. The first step is to get into the routine! Feel free to talk shit in my thread :welcome::whoo:
For those that are interested in more of a background I have an [old log here] with old stats and a before picture on page 3 (after pic is December 2011)
Last edited: