Lev Arris Fitness/Strength/Diet Plan

**comanight2** · 06-01-2012 10:13 PM

haha, more than a few people are achy after the first week back

**lev arris** · 07-01-2012 07:40 PM

Woke up feeling good this morning, defo need to go back to having 9hrs sleep per night. I think I will weigh in Monday morning, chances are I will be fighting 17th February.

Had a binge day today, eat some flapjacks and rubbish, as well as 4 cans of carling which in all honesty has me feeling a bit shaky.

Cals 2739, Fat 109 g, Cholesterol 199 mg, Sodium 1652 mg, Carbs 217 g, Fiber 7 g, Protein 100 g, Sugars 53 g

Training:

2hrs boxing pads, circuit

**lev arris** · 08-01-2012 06:27 PM

Sunday training, 7am start was never going to be a winner winner chicken dinner but hey.

More carling today, seem to have a bit of a yearning for lager at the moment.

Cals 2219, Fat 67 g, Cholesterol 756 mg, Sodium 2690 mg, Carbs 187 g, Fiber 27 g, Protein 119 g, Sugars 6 g

Training:

7.2 mile run (as training partner couldn't hack it) followed by 4.5mile walk/jog

**lev arris** · 09-01-2012 08:09 AM

put on 1lb this week :-( sad face

**lev arris** · 09-01-2012 09:56 PM

Was a bit down and out today, filled out livestrong and maybe i actually lost 1lb this week, not 100% sure anymore, definitely a fattie though at 12st 7.8lb. I'm going to stick with the same plan for another 2 weeks and see how it goes, strength feels good and training seems good too. I'll have to clamp down on eating again and move forward. Had a fairly poor day foodwise today.

Diet:

Cals 2254, Fat 61 g, Cholesterol 0 mg, Sodium 2567 mg, Carbs 243 g, Fiber 27 g, Protein 129 g, Sugars 60 g

Training:

0.5mile warmup
7 hill sprints, roughly 130m - 150m, first sprint 31seconds, 7th sprint 38seconds. Was absolutely destroyed after this.
0.5mile warmdown
circuit 15 pressup, 15situp, 14pressup, 14situp, went down to 7 then felt panned.

Gym:

DB bench 28kg 5x5, Legpress 110kg 5x5, Shoulder Press 22kg 5x5, Deadlift 65kg 3x5, Seated Row 70kg 5x5

Much better training today, loved the hillsprints, was clearly doing them wrong last time as they were horrendous this time. Once of my protegee's at work actually collapsed after the last one.

**lev arris** · 10-01-2012 09:09 PM

Legs were on fire today, luckily just 1 training session tomorrow and Thursday as I'm Edinburgh/Glasgow bound for a couple of days.

Cals 2472, Fat 91 g, Cholesterol 836 mg, Sodium 3014 mg, Carbs 237 g, Fiber 9 g, Protein 185 g, Sugars 58 g

Training:

Dinner time - steady run 40mins or so
Evening - Boxing felt horrific always a good sign!

Really enjoyed it today now that it's over!

**comanight2** · 11-01-2012 11:39 AM

haha enjoy the hills then? :P any vomit?

**lev arris** · 13-01-2012 10:07 PM

No vomit sadly, mate did a bit of gurning then collapsed, but got straight back up.

I've sadly been in Glasgow with work drinking and eating for 2 days so need to get back on it! Somehow managed to be refused service for being too drunk in Glasgow, which is a personal achievement. Wish I had a t-shirt saying it!

Just simplefit this dinner 20minutes, 25rounds level 6

Not looking forward to Mondays weigh in, but going to try and get back onto the path of the righteous!

Going to see a PT at the gym monday to discuss my plan, think I may cut weights down to twice a week but not sure yet

**lev arris** · 20-01-2012 09:15 PM

Didn't log every day, thought I'd do a weekly rundown. Diet has been a bit of a shocker again. hopefully the diet is back on track again this week. gonna have a cheat day tomorrow.

I thought I'd try mixing up my reps but splitting body parts. So 5rep week this week.

Training:

Saturday am: boxing 2hrs
Sunday - 8mile solo run, 10minute miles to give me some recovery, reread Ross Enamait's book and I thought this was as good as a steady walk
Monday - Dinner no training as had to work through Evening: DB Bench 30kg 5,5,5,5,5 Dips 10,10,10,10 - need to buy dips belt as the system fell down early. 30mins X-trainer 130BPM
Tuesday - Dinner - 4mile run Evening: Went sparring
Wednesday - Dinner circuit followed by core was awesome Evening: Row 72.5kg 5,5,5,5,5 Deadlift 70kg 5,5,5 Chins 5,5,5,5,5 - Again need to buy dip belt 30mins x-trainer 130BPM
Thursday - Dinner - 4.5mile run Evening Boxing sparring
Friday - Dinner Simplefit 20min workout + 2mile jog Evening DB shoulder press 24kg 5,5,5,5,5 Leg press 120kg 5,5,5,5,5 DB Lunges 24kg 5,5,5,5,5 20mins X-trainer 125BPM

Any input as always is welcome, Monday should have been hill sprints

**lev arris** · 21-01-2012 04:15 PM

A bit of a shocker at training today, and in all fairness has shown me that I've been a bit slack with my weights.

AM Boxing training - 4mile bike there as no car

, 10min footwork warmup, :

then we worked in groups of 3, rest period was while the other 2 people were doing there reps:

10 sets of 10 reps 10kg dumbell fly into middle then narrow tricep press from chest
2min break
10 sets of 10 reps 90kg Deadlift
2min break
10 sets of 10 reps 25kg(ish) clean and press

4mile ride home
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I now feel absolutely horrific and that's after a 2hour nap!

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Need to work out some supplements for pay-day purchase. The conditioning guy at the gym was recommending BCAA, L-Glutamine and Creatine so may add these onto my next order