SSRCG Transformation Challenge


(Sam Hignett) #94

Hey guys! It’s been a while I know but I’m curious to see how y’all are getting on :D. It’s been nearly 4 months since my last update but things are going well for me. I managed to hit my original weight goal of 145lbs (up from 123lbs) and I’m now hovering around 148lbs at the moment. My eating has become a fair bit cleaner (I aint giving up those cheeky Ben&Jerry’s tubs every now and then though) and I’ve added some running into my routine for the last month.

My current routine at the moment looks like:

Monday - Weightlifting
Tuesday - 35 minute run
Wednesday - Weightlifting
Thursday - 35 minute run
Friday - Weightlifting
Saturday - 35 minute run
Sunday - Rest

I’ve changed workouts to the updated version of the ICF 5x5 workout and although it means fucking long gym sessions due to long rests between each sets, I’ve been able to see real changes in my strength. My main lifts have improved quite a bit as well which i’m pretty chuffed about:
Squat : 35kg -> 90kg
Bench: 30kg -> 60kg
Curls: 15kg -> 30kg
Overhead Press: 20kg -> 37.5kg

Overall I’m happy with where I’m going right now. I’m looking to maybe cap off my weight around 160lbs and then maybe cut and lean out from there.


(Fatmanp) #95

Those are some very good lift increases in particular the OHP which is notoriously the most difficult lift to increase. Good job.


(Sam Connolly) #96

I’d say I’ve only put on about half my body weight in sheer fat in the past month - clutivating mass you see. Have had a bit of a hectic couple of weeks with starting new job and lots of corporate meals and nights out.

Recovering from an illness atm but running starts this week, gonna try and do 5k 3 times a week. Also started with dialing back the portion size today, struggling but hopefully it’ll get easier


(Gavin Rainey) #97

I am down from 19 stone 6 to 18 stone 3, and im stronger and can run more than ever.

I am nowhere near where I wanted to be but I am trying hard.

I am also training for the wolf run, if you wanna knock a quidin the pot feel free but dont feel obligated.

Higgy keep it up mate.


(Tom Cannon) #98

Had a really rough few months, lots of alcohol and different meds fucking with me plus just generally feeling like utter shit seems to have gained me lovely 1.5 stone. Going hard at it again now aiming to lose this by December hopefully to get me back to my original starting weight again.

On the bike every day, gone from dying after 10 mins on sunday to just finishing 30 mins today so hopefully be getting that back to an hour soon. Going to start some weight training soon once I have my cardio routine down. I am recording everything I eat and drink now and aiming for about 1500 cals a day.

Hopefully with all that I can lose this before Christmas begins.


(Anthony) #100

Haven’t weighed myself in months, but feel the progress. Definitely noticed it when it comes to waist measurement. Just been cycling as much as I can since June.

Also been vegetarian since then which has really helped with energy levels and contributed to weight loss. Energy drink intake is down to 1 or less a month. Still drink black coffee a few times a week.

Once the weather and daylight hours restrict my cycling too much, I’ll either take to an indoor cycling trainer or add running into my routine.

Keep up the progress everyone!


(Sam Connolly) #101

Sounds like you’re smashing it mate, well done :slight_smile:


(Gavin Rainey) #102

So in reality, im fitter and stronger, and lighter but im still in horrible shape and couldve done so much better.

But when I look back ive done the three most stressful things all this year, having a baby, moving house and changing job.

This is going to be a life thing for me. Me and Jade eat better, we cook so much more fresh and what not now.

Keep going lads never give up.


(Anthony) #103

I give up on being vegetarian…

now I’m vegan instead :sunglasses:


(Sam Connolly) #104

Gym induction tonight, I’m still a fat shit and not even remotely close to the goals I set at the start of the year, think I found it difficult with the amount of work I put in at uni then moving, new job and wandering around euroland for a month. So trying to settle back into routine again. Bunch of lads I work with seem to be spending a lot of time in the gym have offered to put me through hell with some of their routines, so gonna tag along with them and see what they do. Hopefully having other people who go the gym regularly after work will encourage me to go, but if I’m honest I struggle to muster the motivation after long days sometimes


(Fatmanp) #105

“I want the following. Squat=130kgs 1rm, Deadlift=135kg 1rm, Bench Press=75kgs 1rm and Overhead Press=60kgs 1rm.”

I will not hit my target weight because 170 is way too low for me. 180 then bulk is now my adjusted goal but in terms the above 1rm i still have no tested them but these are my PBs

Squat 110kg x3
Deadlift 105kg x5
Bench 62.5kg x3
OHP 42.5kg x1


(Xenoscythe) #106

Great to hear how well its going for you guys! Higgyswole.

Finally sorted my shoulder injury and got holidays/stag do’s out of the way and been back at the gym a month, decided to start my 5x5 from scratch again to ease myself back into it, upping the weight 2.5kg each workout on each exercise . Really enjoy the gym at the minute plus it wakes me up in a morning!

Day 26 -
SQ: 37.5
OHP: 25
DL: 50
BP: 30
ROW: 37.5 (hate these)

Clean eating is my next plan, being vege I generally eat okay anyway but being in the office at work seems to fill my face with donuts, cookies and other bad stuff daily :rofl: Wish i could find a snack that is healthy and i enjoy. Maybe i just need to boil 12 eggs a day.


(Gavin Rainey) #107

We managed to give 145 quid to london air ambulance

even if we’re still fat and infit, we gave a lot.

I dont have any prizes for this, I was just going to throw some money at whoever won, or a jersey or some protein or something.

what do you think lads?

Also I would like to maybe improve what we do.

Next year starting Jan 1 shall we do it again? And maybe we could do some group things like wolf run and stuff together.


(Anthony) #108

I think there is definitely scope to improve the format and running of this for next year. We can plan it properly and set up a system for documenting goals and progress that we can all view privately.

When are we going to call an end date for this year? Some point just before Christmas would be good in my opinion with review of and a write up everyone’s progress early in the new year.

I would be up for any sort of group events.


(Sam Hignett) #109

I would love a round 2 next year! I agree with @An7 that we should set up a proper system and a nice end of year wrap-up before Christmas to see how everyone got on :D.


(Gavin Rainey) #110

me too, be easier to judge, set up prizes etc then too


(Peter Woodberry) #111

I’m game for round 2 next year :muscle:

Also a group event like wolfrun would be pretty fun!


(Tom Cannon) #112

Yeah I agree with everything above. I’m definitely up for round 2 next year and like you said even if we didn’t achieve the goals we set we gave some money to a good cause.


(Xenoscythe) #113

Pulled a muscle in my back on Monday, thought my back had snapped in two.

Worst bit is I wasnt even lifting at the time was about 5 minutes after my squats, just waiting for a bench to become available, turned to look at someone approaching :male_detective: and felt it twang. Been in sharp pain since then!

Lesson learnt: Always stretch properly before and after weights, no matter how silly you look.


(Gavin Rainey) #114

Yoga,

I am 100% starting yoga.