Lifting Again

Workout Summary : Day One of Owen's Cover Model Plan

6PM Weight lifting Drop Sets [45 mins PE 9]
o Squat w/barbell [2 sets] [10 reps 80KG]
o WG Lat Pulldown [2 sets] [10 reps 40KG 10 reps 35KG]
o NG Lat Pulldown [2 sets] [10 reps 40KG 10 reps 35KG]
o Bench Press w/ dumbells [2 sets] [10 reps 22KG 10 reps 18KG]
o Shoulder Press [2 sets] [10 reps 12KG 8 reps 9KG]
o Supermans [15]
o Crunches [15]

Starting all over again

Well it has been about 6 weeks since I picked up the injuries and 4 weeks since diagnosis so I have decided to start training despite the Doctor recommending otherwise.

Truth be toldI actually started last night with a moderate 30 minute work out on the heavy bag and throwing 2-300 kicks (no contact). Felt good.

There will be a few changes to the blog though. I am no longer posting anything about my meals, motiviation etc etc. Every day will just be a straight up photo and a run down of the days exercise.

On Monday's I will post my measurements.

It's time to stop talking and start doing.

This is the program I will be following and below that you can see Mr McKibbin in action.

INJURY: Possibly dual fractures!

Alright guys, I really wish I had of read the chapter on remaining injury free more thoroughly.

The last few weeks I have been suffering from pains in my right (main kicking) shin. I had already mentioned the tendonitis and I did not want to come across as a pussy so I kept it to myself and tried to train through. Stupid f%cker that I am.

Today I attempted to go for a short run through the woods and as soon as I hit the path my legs were screaming in agony. Sam convinced me (rightly) to go and see the Army Doctor on camp who proceeded to examine my legs. After much manipulation and massage and screaming from me he believes I have either one or several small fractures in my shin. Unfortunately this requires some sort of dye to be injected into my bone before the X Ray and I am awaiting the test date.

As I was dressing he casually asked if I had any other problems and I mentioned the tendonitis thing. A quick scan of my elbow and manipulation of the ligaments proved fruitless. He then flexed my tricep and still no pain, however when my arm was fully extended and pressure was applied to the bone I leapt from my chair screaming my f$cking head off in agony.

Guess what? Another suspected fracture!

I will post the details of the results soon but for all those following the blog please see below my final picture results until training can start again.

Morale is at an all time low - I almost ate a Mars Bar! It looks like I will need to keep my diet stricter than normal until I can start training again.

I will putting a video blog soon discussing the results and my options, but, until then I just want to say a big thanks to everyone who donated money and don't worry - this challenge is not over!

Day 10 : Aaaannnnnnnnnd rest.

Alright guys, today was my rest day / cheat day for the diet so I celebrated by watching Indiana Jones IV - which I thought was surprisingly good!

Enjoy the clip, on YouTube it is listed as the worst fight scene ever lol. I would disagree with that, anyone who can scream HIGH-YA!!!!! that many times in a fight deserves an Oscar! Plus - the dudes name is Stingray! What were his parents thinking? If you name a kid that it is obvious he is going to grow into the black belt Kung Fu evil boss of a criminal martial arts gang!

Day 9

Hey guys - really good training day today. I incorporated quite a lot and also had a talk with myself about diet.

I have read it time and time again, perspiration is only half of the game, nutrition is what gets you the rest of the way. If I am being honest, I never really believed that, I always just thought if you trained hard you could eat what you want. How wrong have I been. Looking back over my posts last night I realise I have added a confession to almost every blog post and really

THAT IS UNACCEPTABLE!

Why did no one tell me?

Also my portion sizes were way out of whack! I would think to myself, since I am on a low carb diet with no pasta/potatoes it is ok to eat 3 bananas and a yohgurt! Well it all stopped today. Today I am keeping a proper log of everything I am eating including the sizes.

On the training front I squeezed in 15 minutes of solid capoeira at lunch, incorporating the relative few moves I know along with 10 minutes of foot speed drills and box jumps. This set me up nicely for my kicking routine before ending with 15 minutes of stretching. I was pissing sweat by the end but so worth it. Who knew that high and powerful kicks could target your abs and obliques so much!

Weight training tonight went well and as the missus was taking a wee while in the gym I even jumped into the last 15 minutes of a Les Mills circuit class as a cool down.

A really really good day.

Workout Summary : Day Nine of Owen's Cover Model Plan

• 1PM Martial Arts : Kicks Only Heavy Bag Routine [40 mins PE 8] See Sidebar for details
• 2PM Dynamic Stretching : Hick Kick Routine
  
• 6PM Weight lifting Drop Sets [40 mins PE 9]
• Squat w/barbell [2 sets] [20 reps 60KG 10 reps 60 KG] Struggling w/ no spotter
  
• WG Lat Pulldown [2 sets] [10 reps 45KG 10 reps 35KG]
  
• NG Lat Pulldown [2 sets] [10 reps 45KG 10 reps 35KG]
• Bench Press w/ dumbells [2 sets] [10 reps 26KG 10 reps 20KG]
  
• Shoulder Press [2 sets] [10 reps 12KG 10 reps 9KG]
• Supermans [2 sets x 15]
• Crunches [2 sets x15]

Diet Summary : 4 litres of water consumed

• 8AM : Breakfast
  
• 125 ml Probiotic Yohgurt
• 50g of oats with 250ml semi skimmed milk
• 11AM : Snack (2 hours before workout)
  
• 1 X Kiwi Fruit
  
• 2 X Cups Twinnings Green Tea
• 3PM : Post Workout
  
• 30g Protein Powder
  
• 50g of oats
• 5g Creatine
• 1 litre of semi skimmed milk
• 645M : Pre Workout
  
• 125 ml Probiotic Yohgurt
• 5g Creatine with 300ml water
• 2 teaspoons of honey on
• 1 slice of wholewheat, seeded bread
• 10PM : Dinner
  
• 200g Rump Steak
  
• Side salad with lettuce, tomatoes, spring onion, sliced peppers
• 3 slices of mozzarella
• 2 cups of spinach
• 2 tablespoons of balsamic vinegar

Any comments / suggestions would be appreciated.