Category: The Journey

A Decision

August 12, 2018August 12, 2018
by John

A Decision

So, this week I’ve come to a decision. Well, actually, it was a couple of weeks ago, but this is for the purpose of the blog. My decision is job-related, or rather career related. My wife Julz didn’t laugh at me, so it can’t be all that bad. It is related to this blog and my current hobby/obsession: weightlifting.

So… the decision. For the last six months, my wife has been pushing me to decide what kind of career I wanted to do; something I actually WANTED to do. The job I was at, I was there for fifteen years, and it wasn’t the greatest in the world. It was good money for what it was, but that was it, it paid the bills, it wasn’t a career unless you went into the upper echelons of the company. Which I didn’t want to do.

I think I had got to a point where I was, to use other parlance, institutionalised. My wife kept asking “what do you want to do, you hairy weirdo”. Honestly, she put a gun to my head and everything, and I was on my knees sobbing like a little girl, “I don’t know!”

I really didn’t!

Fifteen years of factory work, I was used to that and nothing else, despite prior experience. I genuinely couldn’t think of anything I wanted to do professionally. So it was that several weeks ago, I restarted my fitness “Journey”, and it suddenly slapped me in the face. Why not a career in fitness?

Bad decision?

Of course, I immediately thought of how I was such an idiot! I mean, I’m obese, nobody is going to look at me and go, “oh yeah he’s a personal trainer”. Are they? But that’s okay. I need to get qualified, learn the trade, all of that, before I can be considered a trainer of any sort.

I’ve already started on the learning, enrolling in a few free starter courses on the Open University’s website, as well as trawling through the videos of fitness Youtubers I’m fans of: the Buff Dudes, The Lean Machines, Ryan Terry, and Jeff Cavaliere. There’s so much information in there, that it’s hard not to learn anything.

My only worry is what people will think.

My family will laugh, I’m sure of it, if they read this. It’s completely left-field not just for me, but for the family. At least, I don’t think there’s anyone out there like that, except my “England’s Strongest Disabled Woman” sister.

Finally, a Decision

So there you have it. I want to be a personal trainer, or a physio. Anything related to that. Okay, it’s not necessarily specific, but it’s a career I want to head towards.

My wife is just happy I’ve made a decision.

Actually, her reaction was, “Thank fuck for that.”

My reaction?

The Journey

PBs

August 5, 2018
by John

PBs

PBs. Personal Best. It’s a term I’ve seen and heard bandied about throughout the fitness articles and videos I’ve read and seen. It’s a measure of how strong you are, man or woman. A PB is the best you can do. But I’ve never bothered to worry about my own PB as I’ve never lifted or curled heavy enough to warrant me even thinking about it.

I look at all the magazines and articles and read or hear that somebody has hit their “PB” at 150kg for a deadlift or back squat or something; I’m just impatient at heart. But I’ve so far ignored the temptation to just slap the weights up incredibly high.

Injury

The most important reason not to is simply that: injury. Putting an extra 100kg onto your barbell without working your way up in small increments is only going to have one thing happen: a trip to A & E. That sudden spike in weight without proper strength will most definitely create a hernia, at the very least injure your lumbar spine (lower back).

That’s why, as much as I’ve been lifting and curling weights, I’ve also been making sure I do elbow planks EVERY day, so that my core is fully built up. I’ve certainly noticed the difference in my midsection, even being able to “suck in my gut”. All exercises lead back to the core, all connected in some way, which makes the core (obliques and abdominis) so bloody important. Not just abs (the six-pack), but the entire core, back and front. This is why I include the planks every day.

“A stronger core means a stronger lift” –Brandon Myles White (Buff Dude).

My PBs

So, now that I’ve side-tracked nicely, what’s my PB you ask? It’s not a PB as such, but here’s my heaviest up until this week:

Deadlift 30.6kg/67.46lbs

Bench Press 30.6kg/67.46lbs

Overhead Press 22.6kg/50lbs

Dumbbells 22.5kg/49lbs

What’s your PB? With weights, times, whatever you’re doing. Comment below and celebrate!

The Journey

Rehab The Wookiee

July 29, 2018
by John

REHAB

Rehab. It feels weird using the word ‘Rehab’, given its negative connotations in the world of the celebrity these days. Whenever you hear that word, you always imagine some drugged up or drunk actor or singer paying thousands of dollars to ‘get clean’ again only to usually go and do it again. It’s not a pretty word. But I’ve been using it in the same terms as a wounded soldier or policeman. Not to rid myself of alcohol or drugs, but to build myself back up again.

Some months ago, I was admitted to hospital for nine days for what turned out to be a serious case of Sepsis in my leg. Now, my muscle strength -which had been built up considerably thanks to the Buff Dudes’ 12-Week Program- disappeared almost overnight. Even when the Sepsis was out of my system, and I was back home, my whole was weaker than it had been in a LONG time. I could barely lift my daughters let alone weights, and I was wheezing just going up a few steps.

So when my basic strength finally returned, I knew something had to be done.

To put it in Hollywood terms, it’s a reboot. Of sorts. I’m starting from the ground up again.

Starting Again

I’m working on a week-long workout program that I found ages ago in Men’s Fitness magazine (although I forgot to write down which issue, so apologies). The program was called “Get Big in 28 Days”, but it was filled with absolute basic weight-work, something which was necessary for me and my weak muscles. The idea is that each week I up the weights little by little. I’ve done three weeks of this, and I’m up to 12.5kg on each end of the barbell. That’s four days of the workouts, and then a fifth day doing anything that goes, mostly Deadlifts. I’ve missed deadlifting!!! I’ve also been trying planks every day, so far I’m up to 40 seconds at a time, three sets a day at the end of the workout.

My nutrition has changed as well. I’m no longer watching the calories, but watching the macros fully now, keeping track of my protein, carbs, and fats. I’m even eating things I never thought I’d eat, and actually eating WELL!!!

I’ve even gone crazy and worked out my TDEE (Total Daily Energy Expenditure) and how much I need to eat and burn. It takes into account your height, weight, age, activity levels, all of it, and works out how many calories you burn in a 24-hour period. It’s a helpful tool indeed!

Fitness DVDs

Along with all that, I’ve been working out with my wife doing some of Leslie Sansone’s walking fitness videos on her YouTube channel. On top of that, we’ve done Jillian Michaels’ 30-Day a few times again. Certainly felt the burn on that one, but it’s great to do it with my wife as she is extremely hot, and I love seeing her sweat….
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I also keep meaning to get back to the Joe Wicks DVDs my wife has given me in the last year, and get back to following his YouTube channel as well.
You should all go and check these DVDs out, and their various social media presences! You won’t regret it!

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As for this blog, I am trying to get back into it, and my social media as well, expanding things more. I will try to put recipes up here, as well as maybe workouts I find and interesting articles and videos throughout the interwebs. I will try to write weekly updates as I did before, but we’ll see.

So watch for further updates and content.

You never know, I may even vlog it all!

Wookiee out.

The Journey

Week Twenty-Three: Crash

May 6, 2018
by John

Week Twenty-Three: Crash

I’ve had a bit of a crash week this week. I’ve gone from a couple of days of once again shitty sleep and not exercising as a result to doubling up the days of exercise from the program. Days One and Two this week I did in one big hit.

It wasn’t pleasant. Hard work, definitely, and I definitely felt a fool afterwards for once again letting it get like that. So, I’ve resolved to find a way to get myself moving every day. There’s got to be, right? Black coffee? Cold water to the face? Slap to the face?

Crash diets

Also on the subject of crash, I’ve been asked by several people what I think of crash diets.

First, yes I know I’m not a qualified personal trainer. Professionally, I have nothing to back me up. I’m an amateur, a fitness nerd. This is simply my OPINION, based on what I’ve seen and read by others who are professionals.

Second, I need to specify what I mean: a crash diet is anything that encourages the loss of A LOT of weight in a short space of time. The worst offender is the Cambridge diet/plan, although I’m also talking about one of the others: Slimming World.

They don’t work

Oh sure, you lose shed loads of weight, and become skinny as hell, but it’s not healthy. They’re called CRASH diets for a reason! Jesus, if the end result is you look like you’re dying and wasted, why do it?

The reason for doing them is simple: desperation. But it’s just not good for you: the sudden weight loss isn’t losing fat, but losing other stuff as well: bone density and muscle mass (everybody has some or we’d be jelly on the floor). I know that the Cambridge diet includes a lot of liquid based meals, flushing the system, but not actually producing enough of the right stuff, the right nutrients. It’s purely geared towards losing those pounds.

As for exercise, it’s non-existent.

Crash away from exercise

I looked through a couple of Slimming World magazines, and there isn’t one single mention of exercises. There’s no simple plan for exercising, nothing to tone the muscles, or burn calories. Fuck all.

As for the Cambridge diet, I’ve even heard of people being told off for exercising on it.

Even I know that the split should be Diet 70% Exercise 30%. Unfortunately, this is my downfall; it’s more like 50/50 with me, I still have those shitty post-work cravings I mentioned before. But there are plenty of sources that corroborate this: Ryan Terry, the Olympia/Arnold bodybuilder, Joe Wicks, Jeff Cavaliere, the Buff Dudes mention it a lot for crying out loud and look at them all.

Exercise encourages the release of endorphins, helps give you energy over the day, and if you bodybuild, it can carry on burning calories throughout the day. The problem these crash diets have is that muscle weighs more than fat, so putting on any muscle, even from walking, can put a dent in those oh-so important numbers.

Speaking of Joe Wicks, he actually recommends NOT weighing yourself at all (he calls the scales “the sad step”), but relying on regular progress pictures and milestones, like fitting into a new pair of jeans. In fact, I’ve seen a lot of professionals recommend regular progress pictures!

To top it all off most, if not all, of those who leave the program for whatever reason put it all back on because they haven’t been taught to eat PROPERLY or to exercise regularly. So all that so-called “hard work” is reversed.

Grrrrrrr.

Sorry, I’ve ranted on long enough.

Are you on one of these diets? How are you faring?

Would anyone like to comment on my opinions? Open a dialogue, so to speak?

DID YOU KNOW?

Uh, I figured the above rant probably covers this week’s section.

The Journey

Week Twenty-Two: P3 ACTUALLY started

April 29, 2018
by John

Week Twenty-Two: Phase 3 ACTUALLY started!

Yes, that’s right, I’m actually back on it. The supersets have begun! The first couple of days were actually enjoyable, the exercises well balanced, and I certainly felt the DOMS after the chest day!

Despite my current health problems, I actually enjoyed leg day, despite possibly pulling a muscle in my groin/inner thigh. The exercises in it were really taxing but in such a good way! I may have to steal that grouping permanently.

Anyway, Phase 3 has begun and it’s fun so far.

My wife is ACTUALLY amazing

(Despite what she says.

Don’t let her hypnotise you into thinking otherwise dammit!)

She herself has currently been following a different program, eating damn well and following the “Lose Weight in 30 Days” App on Android. I haven’t yet braved it myself yet, but I think I probably should. She’s lost nearly 5lbs in the first week! And I really need to get on with some cardio. As much as the weights are amazing, and it’s helping me with all sorts, proper cardio is still needed.

So, here I am inspired (once again) by my amazing wife. She is my goddess in all things. Always and forever.

Homework

Speaking of my wife, I have a great big notebook (a bible if you like) that I’ve put mounds of information in that I’ve learned over the last few years. My wife calls it my homework, which is apt I suppose. In this book I’ve put all sorts: data from studies (mostly from Men’s Fitness magazine), full workouts from various sources, recipes, inspirational posters, even my own scribblings on various actors/individuals (like Henry Cavill, Hugh Jackman… so mostly superhero actors).

Have you got anything like this? Or am I just weird?

Okay, har-har, yes I know I’m actually weird, but…. Just…. Shut up….

DID YOU KNOW?

That to keep fit when not playing the iconic Superman, Henry Cavill (see what I did there) trains in Brazilian Jiu Jitsu. Originally started so he could train for the fight scenes in Mission Impossible Fallout, he carried it on to keep fit and actually advance through the sport.

The Journey

Week Twenty-One: Nothing

April 22, 2018April 25, 2018
by John

Week Twenty-One: Nothing

I’ve done nothing this last week again. No exercises, nothing. The diet has gone a bit out of the window as well. Once again, a week of no sleep or shitty sleep. Although I’ve not been pigging on tonnes of crap, I’ve pinched the occasional biscuit or chicken nugget or something. As a consequence, my weight has gone UP!

Sorry Buff Dudes!

The thing of it is I was really enjoying the program, following the set exercises. I’ve been good at work, eating healthily and not touching the mountains of marinated chicken and potatoes we cook there. But then I get home and I’m shattered after 11 hours of work, with bugger all sleep, and I just want to stuff my face.

Workhole

I’ve read that’s a common thing, a lot of people working long hard hours and coming home and having the munchies.

I’ve just been promoted (albeit I was already standing in for a fairly long while) to full chargehand/chef de partie at the workhole. It’s kind of had me in a good mood about work for the last week. But we’ll see, eh?

In my nothingness of exercise (apologies, that’s not me being poetic, but writing for SEO), I’ve picked up the homework again, researching and writing down notes and all sorts in the vain hope that something will sink in to my brain and stick. Maybe one day I’ll be a personal trainer?

Alright stop laughing.

I said stop.

Alright let it out.

Feth me, I’ve never known anybody to laugh so much.

It wasn’t that funny…

*Grumble grumble*

DID YOU KNOW?

That it is widely known that two weeks without exercise can lead to the detriment of muscles, leading to lowering of fitness levels and muscle wasting away. Although not significant, it can set you back weeks and take you twice as long to recover those muscles.

I’ve got my work cut out for me.

The Journey

Week Twenty: Supersets!

April 15, 2018
by John

Week Twenty: Supersets!

Supersets are awesome. And they’re also hellish when done right. There are two main types of supersets: the first that works the same muscles with different exercises to overload them, the second to work polar opposite muscles or muscle groups (or even complimentary muscles/muscle groups).

There’s also trisets and giant sets, three exercises and four respectively. These are for the fitter people, not me. Maybe one day, but there we go.

As I mentioned in last week’s post, Phase 3 is full of supersets!

Time out

So, this last week I’ve had a bit of a week off. Between my first days back at the workhole, and a week of crappy nights’ sleep, the exercise has gone by the wayside. It’s rude, as I’ve felt my muscles get a little weaker and smaller in the meantime.

With this, though, I’ve managed to complete Assassin’s Creed 3, and plunder through Assassin’s Creed IV Black Flag. So much fun being a pirate, even more so when the character is also an Assassin!

The Creed

Speaking of which, since I haven’t done any exercises this week, I found this little gem:

This was originally from Darebee (Neila Rey) until a law firm on behalf of the material’s owners shut down any copyright issues (along with other big companies, despite Darebee being a non-profit organisation). So away went the pop culture themed workouts.

Thanks to the wonders of the internet, however, these things still exist in the ether. So they are there for all to see, and for me to eventually do… maybe.

DID YOU KNOW?

That the actions of the main protagonists (and some antagonists) of the Assassin’s Creed games are based on the real-life parkour. Parkour itself was created in France in the 1980s, popularised in the 1990s and 2000s in movies and TV.

The Journey

Week Nineteen: Phase 3 Begins

April 8, 2018
by John

Week Nineteen: Phase 3 Begins

So the Pairing Phases of 1 and 2 are done! Onto the nightmare that is Phase 3 where the Buff Dudes officially try to kill me… I’m not joking, this is an isolation phase with a tonne of supersets embedded within. It’s going to be hell; which is good, of course.

According to the Buff Dudes’ own videos (where incredibly they actually follow each and every plan they create), this is the part where muscles are truly built. This is the hellish last two phases where muscles are truly put to the test.

Phase 3 Drama

Okay, so that was a bit over dramatic, and I’m not normally poetic, I promise. So, Phase 2 showed up some interesting things; some of the exercises weren’t possible. The dumbbell pull-over I struggled with, even using two chairs put together to simulate the bench. Other things I’ve managed to improvise: using the big sofa extra cushions piled up as the bench and for certain incline exercises. It at least gives the arms the opportunity to go behind the back and engage the scapula! (Buff Dudes’ drinking game!!!!).

Phase 3 is going to prove a challenge I think!

But again, that’s the whole point, isn’t it? If it was easy, it wouldn’t be worth doing!

Day 1 – Back & Trapezius

Pull-Ups 4 sets X 15

T-Bar Row 4 sets X 10,8,8,6

Super-set: Pendlay Row & Dumbbell Pull-Over 4 sets X 10 reps

Super set: Rack Pull & Barbell Shrugs 4 sets X 8

Single Arm Dumbbell Row 3 sets X 10

Single Arm Dumbbell Shrug 3 sets X 12

Day 2 – Chest

Barbell Press 5 sets X 12,10,8,6,4

Incline Dumbbell Press (close-grip) 4 sets X 10

(Weighted) Chest Dips 4 sets X 8

Super-set Cable Cross Over* & Landmine Press 3 sets X 12 reps

Dumbbell Flys 3 sets X 12 reps

*Alt exercise: Diamond Push Ups

Day 3 – Legs & Calves

Box Squats 4 sets X 10,8,6,4

Walking Lunges 4 sets X 10 reps (20 total steps)

Romanian Deadlift 4 sets X 10,8,8,6

Barbell Hack Squats 4 sets X 8 reps

Machine Hamstring Curls 3 sets X 10 reps

Seated Calf Raise 5 sets X 12

Day 4 – Deltoids

Seated Barbell Press 4 sets X 10,10,8,6

Super-set: Dumbbell Upright Row & Barbell reverse Upright Row 4 sets X 10 reps

Around The Worlds 4 sets X 10 reps (each way)

Lateral Raise 3 sets X 10

Cable reverse Fly* 3 sets X 12 reps

*Alt exercise: Bent Over DB Reverse Fly

Day 5 – Arms (triceps, biceps, forearms)

Super-set: Skull Crushers & Close Grip Press 4 sets X 10 reps

(Weighted) Cross Bench Dips 4 sets X 12 reps

Cable Rope Extensions* 3 sets X 12 reps

Super-set: Seated Dumbbell Curl & Under-Hand Pull Downs 4 sets X 10 reps

Reverse Curl 3 sets X 12 reps

Behind the Back Barbell Finger Curl 3 sets X 12 reps

*Alt exercise: DB Bilateral Kick Backs

DID YOU KNOW?

Strength training does indeed build muscle, but it also helps burn calories even at rest. According to a study, 10 pounds of muscle would burn 50 calories in a day of rest, while 10 pounds of fat would burn 20 calories.

Get buff then!

The Journey

Week Eighteen: Easter Gains

April 2, 2018
by John

Week Eighteen: Easter Gains

As this goes out, it’s six years since we lost Melody. 1^st April is a shitty date for us, making Easter Sunday on the same date a bittersweet kick in the nuts. There should be five Easter eggs sat there, five piles of little eggs found from across the house. She should be here, stuffing her face with the others, chocolate melted across her cheeks and hands.

It’s not fair.

(Apologies, as this is going out a day late).

Food

It’s also a kick in the diet.

(I’m having chocolate; you can’t stop me, Bwahahahahahahahaha!!!!!!).

Okay, so the Easter gains have been a bit of a flat subject. Whereas I should be upping the weights on the bars, I’ve stuck with the same as the last week of the phase. I’m not even sure why, just happened, and after I kind of went “Ah… oops.” My deadlift is still at 43.5kg. That’s the heaviest I own, and even then they’re so wide I can’t put the spin-lock collars on so I can’t add small ones.

Extra Easter gains

Next week, I’ll have to break out the resistance bands. I did have a quick go at deadlifting with a band, but it was the longest and thinnest, and not very resistant.

An unbelievable lack of sleep for three nights in a row meant I started to get behind with the exercises and the blog post itself. So I decided to do Days 4 and 5 in one go. Honestly, it wasn’t too bad! The exercises were of different enough muscles and muscle groups that it didn’t affect the other. It’s the great irony of this program that once you get into the routine of the workouts you then move on to something else.

Unfortunately, either an error on my part, or something wrong with the scales, my weight has gone back up to 140kg! Shit.

DID YOU KNOW?

The largest recorded Easter egg hunt consisted of 501,000 eggs that were searched for by 9,753 children and their parents at the Cypress Gardens Adventure Park in Winter Haven, Florida, USA, in 2007. Holy hidden chocolate Batman!

The Journey

Week Seventeen: Phase 2 Begins!

March 25, 2018
by John

Week Seventeen: Phase 2 Begins!

Phase 2 of the 12 Week Program has begun, five days of gruelling workouts! This is another paired phase, grouping muscle groups together that complement one another; there’s also TWO “legs & calves” days, 1^st and 5^th!!!!! Oh SHIIIIIIIIIIIIIIT!!!!!

Hopefully, by the end of Phase 2, my legs will look like tree trunks. Well, they already do, but tree trunks with actual visible muscles. Nothing like Mr. Schwarzenegger, of course, or even the Buff Dudes’ own Brandon White. But just enough. My legs have been huge for years, and chafing is rampant. I’m always worried about wearing anything other than jogging bottoms or really baggy shorts.

At the end of Phase 1, I can definitely feel the muscle definition in my arms, and certainly my back. My midsection still isn’t anywhere close; it’s the one area where I’m not sure anything’s happened, actually. Roll on the days when I can say I have a four-pack or six-pack, or whatever. That’s going to be a long time coming, though, I suspect, eh?

Phase 2 Extras

I’ve been tempted to add to each day ab/core exercises, going back to the challenges I did before. I’m not sure, though, as I kind of got myself stressed out about the challenges when I couldn’t do them after a while. But core exercises are the most important for most workout programs, as it’s the core that helps stabilise everything else. This can help prevent serious back pain and related injuries as it is weak muscles in this area that cause problems.

It has done for me; I’ve had that hideous back pain where you can’t stand or move, even though you only picked up a piece of paper. Frak me.

So, Phase 2 for me is getting shit done. Getting habits started that don’t necessarily include the big compound exercises, or even anything to do with the weights. I still haven’t done much in the way of any steady-state cardio, which is designed to raise the heart-rate, but not wear you out and grind you down.

DID YOU KNOW?

That strength training can be used for cardio just as much as anything else? Although HIIT (High Intensity Interval Training) is thought to be the best way to burn calories fast, strength training can be modified to do it as well. Just lower the weight, up the reps, and shorten the rest time!

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Category: The Journey

A Decision

Bad decision?

Finally, a Decision

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PBs

Injury

My PBs

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REHAB

Starting Again

Fitness DVDs

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Week Twenty-Three: Crash

Crash diets

They don’t work

Crash away from exercise

DID YOU KNOW?

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Week Twenty-Two: Phase 3 ACTUALLY started!

My wife is ACTUALLY amazing

Homework

DID YOU KNOW?

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Workhole

DID YOU KNOW?

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Week Twenty: Supersets!

Time out

The Creed

DID YOU KNOW?

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Week Nineteen: Phase 3 Begins

Phase 3 Drama

Day 1 – Back & Trapezius

Day 2 – Chest

Day 3 – Legs & Calves

Day 4 – Deltoids

Day 5 – Arms (triceps, biceps, forearms)

DID YOU KNOW?

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Week Eighteen: Easter Gains

Food

Extra Easter gains

DID YOU KNOW?

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Week Seventeen: Phase 2 Begins!

Phase 2 Extras

DID YOU KNOW?

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