ShapeFit.com

[Christopheel]

you can't outrain a bad diet ...


AH AH

[swanso5]

i probably still ate over 90% compliance for the week though so all will be fine...95% of you don;t do that and that's where the trouble starts

[Christopheel]

[swanso5]

no excuses there, count it up if you want

[DianaB]

Actually, 90% is above compliance for a regular diet, if you hit 80% for the week, then all is good.
Chris needs a chocolate bar, I think.

[swanso5]

i like 90% compliace but the further away from your goal you are, the more compliant you need to be...at 5 meals a day x 7 days - 35 mea;s/wek you still have 3 - 4 "cheat" meals which is every 2nd day..any more than that and good luck to you, you'll need it

yes he does need some chocolate, and some KFC to boot

[katiesuarez]

I think the bottom line is you need to “earn” your cheat meals, and I would have to say Swanso definitely has.

[swanso5]

your spot on...i can get away with it cos i'm so chisled (whatever)...but yes i'm in a position where i can do that but i don't like to

[Christopheel]

[katiesuarez]

Swanso, you haven’t updated in a while. Just out of curiosity, what did you do for a living before you became a personal trainer? You posted that you became serious about weight training a couple of years ago, so I was just wondering if you overcame a serious health problem or you had a drastic weight loss, etc…

[swanso5]

yeah i've been meaning to, definately will tomorrow...

before this i done not much...was at school for 4 yrs doing 2 x 2year courses (sport admin then gym instructor/personal trainer cert) while working at maccas in my old small country town...played a lot of footy, basketball and drank as much beer as you can poke a stick at back there...would train during off season but not really during the season except for the last 2 years i'd say of footy where i trained mon - fri mostly with games on weekends so a lot of 2 - a day exercise days (wts, football or basketball etc) but diet was crappy and as mewntioned far too much grog so i was about low to mid 20's bodyfat % when i came to melbourne and about 70kgs and now about 12% at 75kgs all year round and probably twice as strong

so no situation to report from my past...i got drunk, fell off a stool and cut all the nerves and tyendons in half on my right hands one day backl home...funny shit that..almost cut my hand off....36hrs of drinking and no sleep will do that

[katiesuarez]

Very impressive, 12% body fat.

Swanso, that’s why I like your journal. It shows that with hard work and dedication, you were able to achieve a level of fitness that has improved your quality of life immensely, plus it made you smokin’ hot. You are now at a point where you can have beer and KFC on the weekends without putting on 20lbs of fat overnight. It gives other people hope by showing that it is possible to indulge and enjoy life once in a while, that you don’t always have to do without and let it interfere with your social life. You’re a great inspiration to us all.

I’m also glad you didn’t lose your hand.

[swanso5]

you're a honey arent you....

[swanso5]

shit, 2 weeks behind now...

sat food

1 - weetbix, milk, sugar
2 - apple, chicken sandwich, veg
3 - steak, beer
4 - chook schnitzel, chips, bread roll, veg, beer
5 - chook burger, chips (lge)

sun food

1 - weetbix, milk, sugar
2 - chook, veg
3 - sausages, bread x 2, veg
4 - steak, veg,
5 - 1/2 bbq chook, spud, veg
6 - mince, veg

mon training / food

warm ups

Deads Functional Isometric x 6secs @ 122.5kgs (6, 6, 6, 5, 4 - grip shot)
2mins rest
Deads x 2 @ 122.5kgs
rest 2mins
Hang Clean x 3 @ 52.5kgs
rest 2mins
x 5 cycles

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - 1/2 apple, 50g mince
5 - 1/2 apple, 50g mince
6 - tuna, veg
7 - steak, veg

train

6 - whey, bubbles, milk, sugar
7 - sausages, bread x 2, veg
8 - chook, veg
9 - fish, veg

tue training / food

warm ups

Chins Isometric x 22secs @ 35kgs
2mins rest
Chins x 3 @ 32kgs
rest 2mins
Speed Chins x 3 @ bw
rest 2mins
x 5 cycles

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 apple, 50g turkey
4 - 1/2 nana, mince

train

5 - whey, bubbles, milk, sugar
6 - sausages, bread x 2, veg
7 - tuna, veg
8 - steak, veg
9 - chook, veg
10 - fish, veg

wed food

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - apple, mince
4 - 1/2 nana, 50g turkey
5 - sausages, bread x 3, veg
6 - tuna, veg
7 - steak, veg
8 - chook, veg
9 - fish, veg


thu training / food

warm ups

front squat 5 x 6 @ 68kgs / Stifflift 5 x 6 @ 88kgs
dynamic lunge @ 55.5kgs / GHR 3 x 8 @ 2.5kgs

food

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 apple, 50g mince
4 - 1/2 nana, 50g turkey
5 - 1/2 apple, 50g mince
6 - tuna, veg
7 - steak, veg

train

8 - whey, bubbles, milk, sugar
9 - mini homemade sausage rolls x 10 - - - 80g carbs
10 - mini homemade sausage rolls x 7, veg - - - 60g carbs
11 - fish, veg

* hey a chick from work made me a batch so i had to eat them...341g carbs today

fri training / food

warm ups

Bench @ 87.5kgs 5 x 6 (6, 6, 6, 5, 5) / chins 3 x 8 @ 20kgs
leaning inverted row 5 x 6 @ 7.5kgs / hspu 3 x 8 @ 2.5kgs (forgot to add wt to 1st sets - woops)

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 apple, 50g mince
4 - 1/2 nana, 50g turkey
5 - 1/2 apple, 50g mince
6 - tuna, veg
6 - steak, veg

train

7 - whey, bubbles, milk, sugar
8 - mini homemade sausage rolls x 6, veg
9 - chook, veg, twix choc bar
10 - 1/4 chook, chips (sml)
11 - mince veg

sat training / food

warm ups

skipping x 100
snatch x 5 @ 20kgs - if D reads this i'm shit at these any tips??
pull ups x 8
low step toe taps x 20
overehead squat x 5 @ 20kgs
bent row x 12 @ 40kgs
low step single leg hops x 20
clean push pres x 5 @ 40kgs
low step plyometric push ups x 9
side to side bench step up jumps x 10
clean squats x 5 @ 40kgs
push up row combo x 7 @ 7.5
low step deep wide outs x 15
cleans x 5 @ 40kgs
side hold rear raises x 7 @ 5kgs

all done in a row...took about 15 - 17mins

1 - weetbix, milk, sugar
2 - apple, mionce
3 - chook, veg
4 - steak, veg

train

5 - whey
6 - roast pork, roast souds, veg, cake (lots) - - -120g carbs of cake here

sun food

1 - weetbix, milk, sugar
2 - steak, veg
3 - 50g chook, veg
4 - 50g chook, veg
5 - mince, veg
6 - fish veg

mon training/food (deload week)

lower body warm ups

Deads 3 x 5 @ 110kgs
curtsey lunges 3 x 6 @ 20, 25 then 27kgs
ghr @ 3.75kgs / side hold rear raises @ 5kgs 2 x 8

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - apple, mince
5 - tuna, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar
8 - sausages, bread x 2, veg
9 - chook, veg
10 - fish, veg

tue training / food

upper body warm ups

chins @ 27.5kgs / hspu 3 x 5 @ bw
3pt row @ 27.5kgs / low step plyo push up 3 x 8

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - apple, mince
4 - 1/2 nana, 50g turkey

train

5 - whey, rice bubbles, milk, sugar
6 - chook, veg (japanese)
7 - sausages, bread x 2, veg
8 - tuna, veg
9 - chook, veg
10 - fish, veg

wed food

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - mince veg
5 - tuna, veg
6 - sausages, bread x 2, veg
7 - steak, veg
8 - chook burger, chips (sml)
9 - steak, veg

[swanso5]

thu training / food

lower warm ups

front squat @ 60kgs
pistol 3 x 6 @ bw full range of motion (right leg is way shitter than left, some restriction in ankle i can't seem to get rid of)
stiff leg deadlift @ 70kgs x 8 / prone brace lateral walk and mountain climbers x 30 x 2 sets

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g mince
3 - 1/2 banana, 50g mince
4 - 1/2 apple, 50g turkey
5 - 1/2 apple, 50g turjey
6 - tuna, veg
7 - steak, veg

training

8 - whey, bubbles, milk, sugar
9 - sausages, bread x 3
10 - chook, veg
11 - fish, veg

fri training / food

upper body warm ups

pull ups @ 7.5kgs / single arm shoulder press 22.5kgs x 3 sets
chest supported db rows @ 30kgs / ring push up @ 22.5kgs x 3 sets

1 - weetbix, milk, sugar
2 - banana, 100g turkey
3 - apple, mince
4 - steak, veg

training

5 - whey, bubbles, milk, suagr
6 - sausages, bread x 2, veg
7 - chicken, veg
8 - tuna, veg
9 - fish, veg