Guevara Smash!!! (Health, Strength)

[GunsforGuevara]

Week 7
I was sick all week so I didn't end up at the gym till Friday. Weak, I know. Still working on the diet. I'm out of town this weekend to so I'll have to be real careful not to blow it.​

Monday
Diet
4,006 Calories, 155.9g Fat, 474.6g Carbs, 181.2g Protein


Tuesday
Diet
2,679 Calories, 107.7g Fat, 247.3g Carbs, 175.7g Protein


Wednesday
Diet
2,999 Calories, 125.3g Fat, 242.4g Carbs, 221.4g Protein


Thursday
Diet
2,781 Calories, 131.8g Fat, 187.8g Carbs, 211.3g Protein


Friday
Diet
3,130 Calories, 151.4g Fat, 287.3g Carbs, 155.5g Protein

Gym
Back Squat
barx10
60kgx5
70kgx5
75kgx5
80kgx5
85kgx5
90kgx5

Deadlift
60kgx5
100kgx5
110kgx5
120kgx5
125kgx5
135kgx5

 

[GunsforGuevara]

Week 8
Weighed in at 136kgs.
So far, it's been eight weeks of failing at the diet. I'm going to make a simple goal for this week. Monday to Friday; daily calorie intake is to be under 3000. Doing this should put me in a better mood and make for some good momentum.​

Monday
Diet
2,913 Calories, 115.3g Fat, 262.0g Carbs, 203.1g Protein

Boxing
20min Treadmill, 1.91km. 1km-9:50 minutes, 1 mile-16:54 minutes. One week off of cardio and my legs felt dead.
-Stretching
-Punch Outs, 3min round x1
-Punch Outs #2, 3min round x5
-Jab/Cross, 3min round x2

Tuesday
Diet
2,729 Calories, 117.4g Fat, 277.4g Carbs, 129.3g Protein

Boxing
20min Treadmill, 1.94km. 1km-9:34 minutes, 1 mile-16:30 minutes.
-Stretching
-Punch Outs, 3min round x1
-Punch Outs #2, 3min round x3
-Punch Outs, 3min round x4 The trainer came around and had a bunch of us beginners do punch outs on the heavy bag. I was already finishing up but he told me to do them again anyways. Fast and non-stop was the goal and soon as anyone dropped their arms he was on them.
-Practiced my hooks, Getting a little better here. My arms were tighter, not looping so much.


Wednesday
Diet
2,819 Calories, 106.9g Fat, 288.7g Carbs, 163.1g Protein


Thursday
Diet
Damn.
3,426 Calories, 146.3g Fat, 310.0g Carbs, 210.1g Protein

Boxing
-20min Treadmill, 1.74km. Felt slow and sluggish today.
-Stretching
-Punch Outs, 3min round x2
-Jab/Cross, 3min round x1
-1,2,1,2, 3min round x1
-Punch Outs #2, 3min round x2
-1,2,1,2,3,4 3min round x1, tried a new combination. My coordination needs lots of work.
-Jab, 3min round x1
-Hooks, still working on the technique.
-Abs circuit

 

[GunsforGuevara]

Friday
Diet
Double Damn.
4,356 Calories, 189.8g Fat, 405.5g Carbs, 223.4g Protein

Gym
Back Squat
Barx5
65kgx5
70kgx5
75kgx5
80kgx5
85kgx5

Front Squat
40kgx5
45kgx5
45kgx5
50kgx5
55kgx5

Stiff legged Deadlift
65kgx5
70kgx5
75kgx5
80kgx5
85kgx5

Saturday
Diet
3,558 Calories, 151.4g Fat, 482.4g Carbs, 73.3 g Protein

Boxing
-20min Treadmill, 1.71km. Slow.
-Stretching
-Punch Outs, 3min round x2
-Punch Outs #2, 3min round x2
-Jab, 3min round x1
-Jab/Cross, 3min round x2
-Shadowboxing, 10min, Worked on technique. Still feel very awkward throwing hooks.--1,2,1,2,3,4 3min round x1

Gym
Bench Press
50kgx8
65kgx5
70kgx5
75kgx5
80kgx5
85kgx5

Pulldowns
80kgx5x3

Bent Over Rows
60kgx5
65kgx5
65kgx5
70kgx5
80kgx5


Sunday
Diet
3,611 Calories, 195.0g Fat, 303.1g Carbs, 161.1g Protein

 

[GunsforGuevara]

Week 9
136kg
Sick and busy this week. I ended up completely disregarding the diet and didn't workout till the weekend.I'm looking forward to stepping on the scale next Monday.​

Monday
Diet
2,733 Calories, 97.8g Fat, 367.9g Carbs, 115.5g Protein


Tuesday
Diet
3,747 Calories, 144.1g Fat, 476.4g Carbs, 150.0g Protein


Wednesday
Diet
3,756 Calories, 136.3g Fat, 461.4g Carbs, 183.1g Protein


Thursday
Diet
3,865 Calories, 156.1g Fat, 411.6g Carbs, 188.7g Protein


Friday
Diet
3,001 Calories, 133.2g Fat, 270.4g Carbs, 153.9g Protein

Gym
Bench Press
65kgx5
70kgx5
75kgx5
80kgx5
85kgx3+(2) Had to be spotted on the last two reps

Standing Overhead Press
40kgx5
45kgx5
50kgx5
55kgx5
50kgx5

Bike, 10 mins cooldown.

Saturday
Diet
3,509 Calories, 154.8g Fat, 388.0g Carbs, 153.8g Protein

Gym
Back Squat
Barx5
65kgx5
70kgx5
80kgx5
85kgx5
90kgx5

Stiff Legged Deadlifts
60kgx5
70kgx5
75kgx5
80kgx5
80kgx5

Front Squat
40kgx5
45kgx5
50kgx5
55kgx5
55kgx5

Sunday
Diet
5,300 Calories, 274.5g Fat, 540.2g Carbs, 205.0g Protein

Gym
Deadlifts
60kgx5
100kgx5
110kgx5
120kgx5
135kgx5
135kgx5

Bent Over Rows
60kgx5
70kgx5
70kgx5
80kgx5
80kgx5

 

[GunsforGuevara]

Week 10
137kg
Yep, last week sucked.​

Monday
Diet
2,561 Calories, 121.7g Fat, 219.8g Carbs, 146.0g Protien

Boxing
-20 mins treadmill, 1.64km.
-Stretching
-15 mins shadowboxing. The trainer came over and corrected my form. And later on he showed me how to bob and weave and a few combinations.
-Punchouts, 3min round x1
-Jab/Cross, 3min round x2
-Heavybag, 3min round x5. Focused on combinations, bobbing and weaving, and hitting and moving.
-Abs circuit

Tuesday
Diet
2,624 Calories, 98.6g Fat, 247.1g Carbs, 200.3g Protien

Boxing
-20 mins treadmill, 1.8km. 1km - 11min, 1mile - 17:50min.
-Stretching
-20 mins shadowboxing.
-Angle bag, 3min round x2.5. Practiced uppercuts, One of the older boxers came over and helped correct my form.
-Jab/Cross, 3min round x2
-1/2/1/2 3min round x2
-Bobbing and weaving, 3min round x1.
-1/2/2 3min round x1


Wednesday
Diet
3,535 Calories, 121.5g Fat, 460.6g Carbs, 156.6g Protien

Boxing
-20 mins treadmill, 1.84km. 1km - 10:01min, 1mile - 17:55min.
-Stretching
-Shadowboxing, 3min round x5
-Uppercuts, Angle bag, 3min round x2
-Uppercuts/Hooks, Angle bag, 3min round x1
-Jab/Cross, Heavy bag, 3min round x2
-Jab, Heavy bag, 3min round x1
-Heavy bag, 3min round x4, various combos (1,2,1,2; 1,1,1,2,1,2; 1,2,1,2,weave,weave,3,4; 1,2,1,2,weave,2).

Things I need to work on.​

• Jab- My jab is pretty weak and there's no snap to the punch.
• Hook- Too wide and at times sloppy. I occasionally end up throwing myself off balance.
• Uppercut- My right uppercut is OK, but I have problems throwing the left.
• Movement- I'm too stiff. I can move forward and back but lateral wise I end up stumbling.
• Breathing- Still get out of breathe easily.

 

[GunsforGuevara]

Thursday
Diet
2,923 Calories, 102.5g Fat, 340.9g Carbs, 154.1g Protein

Gym
Standing Overhead Press
40kgx5
45kgx5
50kgx5
50kgx5
55kgx5

Deadlift
My head wasn't in it in at the beginning. The last time I lifted 140kg was a couple of months ago and I wasn't sure if I could do it. It took a while to get there but felt good once I did.
60kgx10
110kgx5
120kgx5
125kgx5
135kgx5
140kgx5
145kgx5 5 rep PR

Pulldowns
70kgx5
80kgx5
80kgx5
80kgx5
80kgx5

Finished with some curls.


Friday
Diet
2,502 Calories, 104.9g Fat, 226.6g Carbs, 155.4g Protein

Gym
Back Squat
bar x10
bar x10
65kgx5
75kgx5
85kgx5
90kgx5
95kgx5

Front Squat
40kgx5
45kgx5
50kgx5
55kgx5
55kgx5

Stiff Legged Deadlift
60kgx5
70kgx3 Bar slipped out of hand. The blister under my callous was making it hard to grip.
80kgx5
90kgx5
90kgx5


Saturday
Diet
4,694 Calories, 233.5g Fat, 479.2g Carbs, 174.4g Protein


Sunday
Diet
3,589 Calories, 160.5g Fat, 268.7g Carbs, 210.4g Protein

 

[GunsforGuevara]

Week 11
136kg
4 out of the seven good days of eating. The part of the diet where I seem to be failing is in the evening, post workout and dinner. I need more discipline I guess. ​

Monday
Diet
2,856 Calories, 135.9g Fat, 259.9g Carbs, 148.0g Protein

Boxing
-20 mins treadmill, 1.91km. 1km - 9:40min, 1 mile - 16:34min
-Stretching
-Shadowboxing, 3min round x5
-Uppercuts and Hooks, Angle bag, 3min round x 4
-Punch outs, 150times x10, 1 min rest in between.
-Abs circuit

Tuesday
Diet
2,552 Calories, 114.4g Fat, 266.9g Carbs, 113.2g Protein

Boxing
-20 mins treadmill, 2km. 1km - 9:51min, 1 mile - 15:40min
-Stretching
-Shadowboxing, 3min round x7. The trainer came by on the 5th round and had me practice right uppercut, left uppercut, right hook, left hook, weave,weave, right hook, left hook.
-Jab/Cross, Heavy bag, 3min round x2
-1,2,w,w,1,2, Heavy bag, 3min round x2
-Uppercuts and Hooks, Angle bag, 3min round x 4. Practiced what I learned from shadowboxing.

Wednesday
Diet
3,271 Calories, 151.1g Fat, 263.1g Carbs, 183.1g Protein

Gym
Standing Overhead Press
40kgx5
50kgx5
55kgx5
55kgx5 Had to push press these.
50kgx5

Deadlift
60kgx5
120kgx5
130kgx5
130kgx5
140kgx5
150kgx5 <== New 5rep PR

Bent Over Rows
60kgx5
80kgx5
80kgx5
85kgx5
85kgx5

Finished with some curls.

Thursday
Diet
3,191 Calories, 161.4g Fat, 285.1g Carbs, 149.8g Protein


Friday
Diet
4,232 Calories, 209.8g Fat, 379.1g Carbs, 206.1g Protein


Saturday
Diet
4,297 Calories, 184.6g Fat, 407.8g Carbs, 197.6g Protein

Gym
Warm up: 10min bike

Machine assisted Dips
I'm hopping to eventually do proper dip without the counterweight.
75kgx8
65kgx7
65kgx7
65kgx7
65kgx7

Bench Press
65kgx5
70kgx5
80kgx5
85kgx5
90kgx5

Back Squat
Squat rack was in use so I had to wait to use it.
60kgx5
60kgx5
70kgx5
80kgx5
90kgx5
95kgx5


Sunday
Diet
3,186 Calories, 174.2g Fat, 232.8g Carbs, 151.6 g Protein

 

[GunsforGuevara]

Week 12
136.7kg
Last week was terrible. I was busy with work and getting my applications ready for university. Though that's no excuse for the bad diet and lack of exercise. ​

Monday
Diet
2,582 Calories, 127.2g Fat, 218.2g Carbs, 142.9g Protein

Boxing
-20 mins treadmill, 2km. 1km - 9:36min, 1 mile - 15:50min
-Stretching
-Shadowboxing, 3min round x3
-Uppercuts and Hooks, Punching mitts w/trainer, 3min round x2
-Punch Outs, 150 times x5,
-Uppercuts and Hooks, Heavy bag, 3min round x 3
-Jab/Cross, Heavy bag, 3min round x2

Tuesday
Diet
3,395 Calories, 150.6g Fat, 317.8g Carbs, 194.5g Protein
I ate half a bag of tortillas.

Wednesday
Diet
3,214 Calories, 117.0g Fat, 392.0g Carbs, 153.0g Protein
Ate the other half of the tortillas.

 

[GunsforGuevara]

Thursday
Diet
2,773 Calories, 142.2g Fat, 276.8g Carbs, 105.1g Protein

Friday
Diet
2,627 Calories, 104.6g Fat, 239.02g Carbs, 178.4g Protein

Boxing
-20 mins treadmill, 1.95km. 1km - 9:30min, 1 mile - 16:00min
-Stretching
-Shadowboxing, 3min round x2
-Punching mitts w/trainer, 10min Worked on hooks, uppercuts and weaving
-Punch Outs, 150 times x8,
-Jab/Cross, Heavy bag, 3min round x3
-Abs circuit

 

[GunsforGuevara]

Saturday
Diet
2,967 Calories, 110.5g Fat, 342.1g Carbs, 145.5g Protein

Gym
My back was feeling a little stiff today.

Back Squat
60kgx5
80kgx5
80kgx5
80kgx5
80kgx5

Deadlift
60kgx5
100kgx5
140kgx5
140kgx5
100kgx5


Boxing
-20 mins treadmill, 2.01km. 1km - 9:20min, 1 mile - 16:00min
-Stretching
-Shadowboxing, 3min round x8 There was a new trainer in the gym so I spent some time with him working on my form and movement.
-Jab/Cross, Heavy bag, 3min round x4
-Uppercuts, Angle bag, 3min round x2 My right hand was hurting so I stopped
-Abs circuit

Sunday
Diet
4,254 Calories, 191.5g Fat, 465.2g Carbs, 124.8g Protein

 

[GunsforGuevara]

Week 13
136.5kg​

Monday
Diet
2,618 Calories, 145.3g Fat, 199.9g Carbs, 97.0g Protein

Boxing
-20 mins treadmill, 1.7km
-Stretching
-Shadowboxing, 3min round x8
-Punch Outs, 150 times x3
-Jab/Cross, Heavy bag, 3min round x3
-Jab, Heavy bag, 3min round x2
-Uppercuts and Hooks, Angle bag, 3min round x 3

Gym

Bench Press
45kgx5
65kgx5
70kgx5
80kgx5
90kgx5
95kgx1

Standing Overhead Press
Barx5
35kgx5
35kgx5
45kgx5
45kgx5
50kgx5 Push Pressed

Weak-ass Push ups
I suck at these
5x5

Tuesday
Diet
2,855 Calories, 112.1g Fat, 272.7g Carbs, 164.9g Protein

Swim
1km, Front Crawl. It was nice to go back to the pool. Now that it's winter the swimming pool is nearly empty.

 

[GunsforGuevara]

Wednesday
Diet
2,638 Calories, 127.2g Fat, 259.9g Carbs, 112.4g Protein

Gym
Deadlift
60kgx5
100kgx5
140kgx2
160kgx2

180kgx1 New PR!!!

200kgx0, 190kgx0 Got a little carried away here. Should have stopped after 180kg.

Pulldowns
70kgx5
80kgx5
80kgx5
80kgx5 Closed grip
80kgx5 Closed grip

Seated Cable Rows
70kgx5
80kgx5
80kgx5
80kgx5
80kgx5


Any advice on improving my deadlift is welcome.

 

[Merrill]

Get the bar over your mid-foot before you start the pull. You are starting with the bar out over your toes. If you watch the vids you can see that the bar travels rearward and slams into your shins after it has left the floor. Other than that your form looks pretty damn good. You got 180kg really easy. I think you might have blown your wad on 200kg. I am pretty much done after a really heavy single. I would not go for the double with 160kg before a PR attempt. That probably took quite a bit out of you.


Nice pulling!

 

[GunsforGuevara]

^^^Thanks for the advice Merrill. After watching the videos a few times I realize that I do that a lot.

Thursday
Diet
Took off work early (I had to send money home and pay bills) so I ended up eating lunch at Outback. Pretty much blew any chance of this losing weight this week. I think I consider this my thanksgiving meal. :icon_chee

Swim
1km, Front Stroke. I wanted to go swimming today because my back was feeling a little stiff.


Friday/Saturday/Sunday
Diet
Ate way too much and didn't do too much exercise. Except a small workout Saturday.


Gym
Back Squat
Barx10x2
60kgx5x5

Machine Assisted Dips
70kg(counterbalance) x8x4

Did lots of stretching this weekend as my back hurts.

 

[GunsforGuevara]

Week 14
138kgs.
Fuck!
​

Monday
Diet
2,805 Calories, 71.2g Fat, 401.7g Carbs, 136.7g Protein

Boxing
20min treadmill. 1.74km Feeling slow today.
-Stretching
-Shadowboxing, 3min round x7
-Jab/Cross, Heavy bag, 3min round x3
-Uppercuts, Angle bag, 3min round x3
-Sparing 3min round x2. One of the trainers, Jang, asked me if I wanted to spare and I said "Yes, of course." Jang is an old Korean boxer from the eighties. I forget what weight class he fought in but I think it was one of the lighter ones. I did a little better than last time but still have a lot to improve. I thought I would list three of the many things I need to work on.

• Cardio. I was pretty winded by the end of first round and the second round felt like I was going to collapse. The trainers and some of the other boxers told me I need to run more and harped on me about losing weight.
• Not blinking when getting hit. I can't stop blinking. I'm not sure how to improve this other than to spare more. I'm sure it comes with time.
• Movement/Positioning. I have a tendency to stand in the same place and keep punching which is probably one of the reasons why I get hit in the head so easily. Another problem is when I move to the right I lose my footwork and end up standing flush towards my opponent. Each time I did this I would take a body shot to the gut... so I definitely need to stop that.

Tuesday
Diet
2,413 Calories, 93.9g Fat, 295.8g Carbs, 97.1g Protein

Boxing
-30min treadmill. 2.94km. 1km - 10:00min, 1mile - 16:30min. One of the trainers came by and told me I must hit the treadmill at least 30 minutes a day, no excuses.
-5mins on the weird vibrating massage belt as my legs were aching today.
-Stretching
-Jab/Cross, Heavy bag, 3min round x1
-Jab/Cross combinations, Heavy bag 3min round x3. Emphasis on movement.
-Jab/Cross combinations, Heavy bag 3min round x2. Emphasis on weaving.
-Jump rope, 3min round x3. Just started these and I already hate them. Because I'm so uncoordinated, I can't skip for more than 20 seconds at a time.
-Abs circuit

 

[GunsforGuevara]

Wednesday
Diet
2,890 Calories, 135.3g Fat, 210.8g Carbs, 180.2g Protein


Thursday
Diet
2,907 Calories, 115.9g Fat, 374.6g Carbs, 101.0g Protein

Boxing
-30min Treadmill. 2.94km (1km - 10:00, 1 mile - 16:20)
-Stretching
-Shadowboxing, 3min round x 5
-Hooks and Uppercuts, Angle bag, 3min round x 4
-Jump Rope, 3min round x2

 

[GunsforGuevara]

Friday
I wanted to go to the gym today but I ended up taking the night off cause I still feel sick. Then I ate too much.
Diet
3,606 Calories, 166.3g Fat, 410.7g Carbs, 122.8g Protein


Saturday
Diet
4000~ Calories. Drank too much at my friend's Christmas party.

Boxing
-30min Treadmill. 2.86km (1km - 10:10, 1 mile - 15:56)
-Stretching
-Shadowboxing, 3min round x 5
-Jab/Cross, Heavy bag, 3min round x2
-Jab/Cross Combinations, Heavy bag, 3min round x2
-Hooks and Uppercuts, Angle bag, 3min round x 2

Sunday
Diet
Donuts for breakfast! Wait... that's not good.
3,586 Calories, 132.5g Fat, 266.1g Carbs, 290.0g Protein.

Cardio
5km, 50 minutes. Walk/Jog.

 

[MatterOverMind]

Holy crap you decked-out your AV!

 

[Deleted member 87037]

yeh wtf! looks better than mine!

and damn dude, you count EVERY calorie!!

 

[daemonarch]

yeah, there is something speciall about horned horses... = nice..