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Old 07-21-2009, 07:08 AM   #1
Luke Hale
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Luke's Wedding Weight-loss Countdown!

Quick background:

Male, age 28, 5'10, 200lbs

Been sort of CF'ing since about April. Started in my spare room with a cheapo 1" bar and a bit of iron.

A month or so ago I discovered every day I drive past an almost perfect CF-friendly gym! I say almost as there is everything I need except a pullup bar, rings and squat stands! So I joined there and have been subbing body rows on the smith machine and front squats, DB/KB squats etc

But apart from that I can do quite a lot of the WODs without subbing anything.

Since April I've lost a good bit of fat and gained strength and muscle so weight hasn't really changed. The only real fat I'm carrying is unfortunately on my hips aka the love handles!

I'm getting married on 29th August and it is my mission to lose the 'handles by then ...or at least reduce them!

been dialing my diet step by step for months and think I'm really getting there. I started on a diet of cereal, rice cakes, sandwiches, diet yogurts and big dinners.

I'm now eating omlettes for breakfast with ham and veg, meat and salad/veg for lunch, and meat and salad/veg for lunch most nights.

I have about 3 cheat meals (meals, not days) a week. Sometimes it will be chicken with pasta and pesto, sometimes fish and chips, sometimes Indian or Chinese food ...very rarely McDonalds or something.

May have a few beers on a Saturday night but thats it for booze.

So thought it was about time I started a log to keep track and keep motivated.

3,2,1...
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Old 07-21-2009, 07:13 AM   #2
Luke Hale
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Re: Luke's Wedding Weight-loss Countdown!

29 June 2009

CF Total (my first)

Front Squat 72.5Kg / 160lb

Press 60Kg / 135lb

Deadlift 110Kg / 242.5lb
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Old 07-21-2009, 07:24 AM   #3
Luke Hale
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Re: Luke's Wedding Weight-loss Countdown!

5 July 2009

(these aren't the only WODs I've done, just ones where I recorded times/weights etc)

Shoulder press 1-1-1-1-1 reps 50kg - 55kg - 60kg(f) - 57.3kg - 60kg(f)
Push press 3-3-3-3-3 reps 55kg - 60kg - 62.5kg - 65kg - 67.5kg(f)
Push Jerk 5-5-5-5-5 reps (exhausted) 50kg - 55kg - 57.5kg - 60kg - 60kg

...all cleaned from floor - why don't they have stands!!
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Old 07-21-2009, 07:40 AM   #4
Luke Hale
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Re: Luke's Wedding Weight-loss Countdown!

16 July 2009

My favourite quick and dirty full-body workout:

Been doing this roughly once a week if there's no main page WOD or its something I just can't do (muscle ups etc)


5 x Clean & Press

add weight

2 x Clean & Press, 3 x Clean and Push Press

add weight

5 x Clean & Push Press

add weight

2 x Clean & Push Press, 3 x Clean & Jerk

add weight

5 x Clean & Jerk

Final weight 62.5kg ...this was my first workout after 5 days off due to flu

PR is 70kg
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Old 07-21-2009, 07:45 AM   #5
Luke Hale
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Re: Luke's Wedding Weight-loss Countdown!

17 July 2009

Diane (scaled)

21-15-9 reps

Deadlift 80kg (176lb)
'Pike' Push-ups with feet on bench


16mins 43sec
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Old 07-21-2009, 07:53 AM   #6
Luke Hale
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Re: Luke's Wedding Weight-loss Countdown!

20 July 2009

'Dirty Thirty'

30 Tyre Jumps (ie tractor tyre, not box)
30 Body Rows
30 KB swings, 1 pood
60 steps walking lunge (30 each leg)
30 K2E
30 Push Press
30 Back extensions (supermans)
30 Wall ball shots
30 Burpees
30 Tuck jumps

33mins 32sec

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Old 07-21-2009, 07:56 AM   #7
Matt Hitt
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Re: Luke's Wedding Weight-loss Countdown!

Good to see your log Luke! And great work ditching the cereals and bread for delicious meat, eggs and veggies. Keep it up, and congratulations on your upcoming wedding.
__________________
My log (WFS)
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Old 07-21-2009, 08:49 AM   #8
Luke Hale
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Re: Luke's Wedding Weight-loss Countdown!

Quote:
Originally Posted by Matt Hitt View Post
Good to see your log Luke! And great work ditching the cereals and bread for delicious meat, eggs and veggies. Keep it up, and congratulations on your upcoming wedding.
Cheers Matt!

Wish I'd started a log ages ago. Can't wait to see the weights go up and the times come down! ...along with the waistline hopefully!!

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Old 07-21-2009, 11:50 AM   #9
Luke Hale
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Re: Luke's Wedding Weight-loss Countdown!

Stopped on the way to the gym and bought some chalk. Never used it before but had the feeling I was going to need it today!

Deadlift 1-1-1-1-1-1-1

60kg x 5

80kg x 3

90kg x 2

100kg

110kg (current PR)

120kg PR

122.5kg PR

125kg PR

127.5kg PR

130kg PR!! (287lb)

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Old 07-22-2009, 03:23 PM   #10
Luke Hale
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Re: Luke's Wedding Weight-loss Countdown!

22 June 2009

10 mins Snatch and Clean skill work with 45lb bar

5 rounds for time
Sledgehammer tyre swings, 10 reps (right)
Sledgehammer tyre swings, 10 reps (left)
50kg sandbag carry, 20 metres

11 minutes-ish ...stupidly reset stopwatch!

Finished with 3 minutes continuous sledgehammer tyre swings
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