5th week update

Well yes. In 11 days I managed to gain back about a kilo. Actually 1.1kg. By sunday Ill reorganize my diet, get back on trail and post a new plan with my initial weight again. I'll try not to gain any more, however sine it was my birthday we might to to T.G.I's which...well noone can resist an Ultimate Jack Daniels Burger huh? :)

Valentine's Day Disco

14 Ferbuary. Love is in the air :) We occupied Mr. Giddens' room so there was no problem with looking for a place to make sandwiches with Sabina. I worked, prepared sandwiches, even special orders so we can sell more. We could have brought one more toaster to be more effective which is one weakness I figured was, but almost everything else went perfect. ADvertising, selling, money arrangement. Another annoying factor was that Sabina bought 60 packets of bread and we had no idea how to sell this much to 50 kids, but we were helped the very next day by our teachers. Even though e are not supposed to sell food in the school they allowed us to sell what was left on Friday, 15th just so Sabina has no money loss. We actually made some profit which is the biggest part of the Service we planned. We thought about giving a toaster to the school so people can prepare their own sandwhiches from now on, or give it to charity to help others. The day was a success but after 3-4 hours of bread cheese and salami I dont want to see any more sandwhices for a while :)

Valentine's Day Disco: Plan

Our plan for the Valenine's day disco began pretty slow and with lot of confusion. I agreed to help and make all the sandwhiches, even left school earlier because i forgot to bring the toaster I was supposed to. It was Sabina and I who planned to bring toasters to satisfy hungry students after they danced to music provided by Stefan. It is the Year11s duty to decorate the school, this way we all helped each other to orgaize a great disco. This plan should have been posted before the event took place, but just because I didnt post it earlier doesnt mean we did not plan it. In my next post I will be reflecting how all the events went.

Winter activity day

I know I made a plan for the winter day but haven't posted yet. Well it went quite well yet not how I planned it would. Daniel and I though we would go to  park for the first two periods and come back for break, than return with another class. However later on we figured there was only one class we had to deal with and then help the other groups.

1. After we went to Bitsevsky park I chose two people from grade 10 who would be the leaders and would choose their teammates. According to our plan we played capture the flag and made up pretty good rules even though I never plaed before, so everybody enjoyed the game up to a certain time. Unfortunately kids started to accuse each other of cheating soon and the game became more agressive, which is why we decided to change to SnowRugby. Those wished not to hurt themselves could not join the game but it was only in the last 15 minutes of our time. Even Year12s joined and so the last 15 minutes were saved and we still had fun. Unfortunately Year12s never made any other contribution. They ignored taking the referees duty and gathered in a group to talk the whole time, this way only Daniel and I contributed to the activty completely. Even teachers tried to call for Year11s help but they kept ignoring it.

2. After we returned and figured we had no other activities we helped the girls make hot chocolate. They had to leave for about 20 minutes to get some more cocoa powder but until then we "held the front" since people kept coming. I particularly enjoyed doing more than just one duty during activity day.

3. The girls returned soon, so we decided with Daniel to evolve into a hot-chocolate delivery group. Firts time it was him opening the doors for me while I took about 10 cups of hot chocolate on a plate and carried from the girls' stand to teachers and students.



 4. By the end of the day the last thing we had to do was cleaning up. We removed the poles from the obstacle course, cleared the road from ice and put the desks back where they belonged. Even though we planned to do one service we did multiple and enjoyed doing it. Unfortunately at some point we had more work than we expected becuse Year11s didnt do much, however I have to admit some of them contributed a lot to planning the day. It was fun, except for a several misallocation of time management which caused conusion in the beginning.

4th week update

I know I should have posted about week earlier, however the break had begun and i completely forgot. I did take the picture for evidence, but didn't post it, so I'll do it now along with a new weekly update. I arrived this afternoon to Moscow therefore I did not measure myself with the same equipment yet but according to my scale in Hungary I gained back about a kilo this past 11 days. Tomorrow I'll just upload the new post and today I'll upload th picture I took the last friday before the break. My goal was 82.9 but I got as far as 82.3 luckily. I knew that in 5 days I'll lose more than 0.3 which the goal would have been for that week and I was right. Now that I returned I can get back on my diet and as soon as this sunday I'll do nother weight in so I can set a weekly goal for the following weeks.

3rd week update - 12 Feb

Even though I thought I'll only go down until 83.3 by this Monday, since I went up to 84.5 in the beginning of last week, I managed to reach 83.0, which means I hit my weekly goal of minus 1kg. It is by next friday when I should reach 82.7kgs, and I'm sure in 5 days I'll manage to lose 0.3 but there is a lot of work to be done until then. From the friday I'll go on an 11 week holiday to home, where I might actually gain a little bit back, yet after the holidays I'll set my new goal to reach. I'll probably stick to 1kg/week again, however after a couple of weeks I might change to 0.5kg as I'll get leaner. It gets harder to lose stubborn fat after a while and I also might change my diet or workout routine, but thats only next month. 

Bench max 112.5 - reflection

Back then I haven't reflected on my goal properly. I wrote I reached 112.5 bench but never got to show evidence. On the video below unfortunately it seems like my spotter helped me out, but he did not even touch the bar. He always showed a movement for me to encourage my lifting, yet never touched the bar unless I was stuck and called for help (this is some good spotting by the way, many people just go ahead and lift the weight for you which is terrible and annoying)

I did a warmup of
2x20 - 20kgs (only the bar to get the feeling)
1x5 - 60kgs
1x2 - 100kgs
1x1 - 105kgs
1x1 - 110
1x1 - 112.5

I only recorder the last bit, however next time I might do fewer warmup reps and go for 115kgs right away after 1x5 - 60kgs. This way I dont get so tired and might be able to do it. The reason why I reflect on it right now is not only to show I reached my planned goal, but to show: My streght is the same or even better since I started the diet. I didn't feel weak, yet I'm losing weight and thats exactly what i wanted with this diet. As i said eralier, it is not enough to Not Eat at all to lose weight, but if you eat Smart, you'll keep good results in the gym with less fat %. By the way, next weight in comes on Monday again! By next friday I should be 82.7 according to my plan. We'll see how it goes :)

Chest routin

This is what we do on our chest days. I actually forgot to record the incline dumbbell bench press, but ill record it and put it up later on for sure :)

Bench - 10x3
Cable "pushdown" - 4x10-12
Incline Dumbbell Bench - 4x6-8
Dips - 4x6-8
Flies - 4x 10-12

Winter Activity Day: Plan

Tomorrow, 8th of Feb, Tear 12 and 13 have planned a winter activity day for the school. This means that almost all students from other grades will participate in actions, like running an obstacle course, playing rugby or capture the flag. Of course all of these will be happening in deep snow. Some of the guys have put much effort in digging the obstacle course in the school yard, however Daniel, Sang Hoon, Jiwon and I are going to  a park, nearby school, to set up the capture the flag game. We will sort out the teams, explain the rules and supervise along with teachers. We will be the referees as well. By the first break at 11.00 we will try and return on time, then leave with different grades until lunch. Post lunch activities will mostly include teachers against students, in every activity possible in school, such as hockey or the mentioned obstacle course.
There will be indoor activities as well for which mostly girls are responsible, and also others will provide hot chocolates for those who run outside in the cold the whole day.
We start from 9 in the morning, have 40 minutes to plan out activities and set up the area, and by 3:40 in the afternoon the day will be over. Let's make it happen!

2nd week Update - Feb 04

Quick update from my Monday weight in. Before the weekend I was in between 84 and 83kg (I even reached 83.2 on Friday), however Saturday seemed to be a cheat day as I was on a birthday and just couldn't resist that chocolate cake :) I'm trying to get rid of what I added on the weekend, but I felt wierd in the past 2 days. I wasn't hungry at all, I barely ate but I didn't lose weight either. I'm guessing my metabolism slowed down as a result of something and my workouts were awful for the past 2 days as well. My body clock is confused as well as we went to bed at 7 in the morning on Sunday. I hope as soon as I get back to school routine my weight loss will continue. Here's a picture from today morning:

This is still 0.7 less than last week and I hope I'll go below or around 83kg. If I don't I'll have to change something in my diet then :)

Deadlift

Here is the deadlift I promised earlier today :) This was my last exercise of the day so I wasn't a 100% yet i did better than expected. In my first Deadlift video, also can be seen on my blog under the post: 'In the gym', I was lifting 8x125 kg. This video was uploaded 10 months ago, so not even a year passed by. I switched to 5x5 repetition for my diet. It doesnt exhaust my body, yet maintains the mass because the body still feels a need for strength as I go heavier. This is why people often say: you can get stronger during a diet, but don't expect to build muscle at the same time. These concepts are very different. I went trough a serious bulking period in the past months to build muscle and strength as well. As far as my deadlift is concerned, here's some evidence (5x140 for warmup, then 5x170kg. I actually went down by 10 kg each set from then on)
One more thing: now I'm going full range. In my first video the bar is stopped above the ground. I don't do that anymore :)

My last rep was messed up as far as my form is concerned. I admit :( At least I have something to improve in :)

Back routine - not fully updated!

This is just a regular back day for us, excluding deadlifts which we also often do. This time I think it was the time which didn't allow us to do our full workout so we missed deadlifts. Soon (actually today) I will record an extra video only with deadlifts. I have an earlier video on deadlifting once, which also allows for comparison: I've gotten much stronger since last year. Unfortunately Shaun can't come today because of family program, but we'll record his deadlifts next time :) Reflection included in the commentary!

Program:

Wide pullups - 3x5
Chinups - 3x5
Narrow pullups - 3x5
Bent over row (narrow) - 4x8-12
Bent over row (wide) - 4x10-12
Cable pulldown - 4x8-10
(Deadlifts, coming soon) - 5x5

Video: