Markys mission to the stage

[marky65]

We'll seeing I have been on my mission for 13 weeks already and have about 40 more weeks to go I thought I would start a new journal. I will post photos as I journey along and put my start ones up with them.

i am training 6 days a week at present and sometimes twice a day if the energy levels are up there as they seem to be at the moment.

06/08/14

Squats (ATG) 12/50, 12/50, 12/50, 12/52.5, 12/52.5, 12/50, 12/50

Static Lunges - 5 sets of 12 each side

 

Leg extn (superset)  12/49, 12/49, 12/49

Leg curls 12/35, 12/35, 12/35

 

Body weight single leg calf raise- 3 x 24 each side

 

incline sit-ups- 10/10/10/10

Planks- 40s, 31s, 31s

Any comments welcome. I do have a trainer who I go to once a month for flab grab etc so will post the results as I go along.

[marky65]

PM 06/08/14

Rower: 10 x 250m intervals with 1 m rest between.

 

AM 07/08/14

Spin Bike class

 

PM 07/08/14

6km walk

[Pseudonym]

about 40 more weeks to go.

Damn, now that's a competition prep! Good on you for setting goals that far out.

[marky65]

08/08/14

Bench press ( my weak area)

12/47.5,  11/50,  10/52.5,  8/55,  10/52.5,  10/50,  12/47.5

 

incline DB press (superset). 12/16,  12/16, 10/16

Flat bench Flyes  12/14, 12/14,  12/14

 

BB Shoulder press. 12/15, 12/17.5, 12/20, 12/17.5,  12/15

 

DB Shoulder press (superset) 12/12,11/12,10/12

DB lateral raise  12/9, 12/9, 12/9

 

close grip bench (superset) 10/30, 10/30, 10/30

Trcep push down 12/57, 12/57, 12/57

 

09/08/14

 

4km walk

[marky65]

11/08/14

 

deadlifts- 12/80, 12/80, 12/85, 10/85, 10/82.5, 10/80, 10,80

 

BB Bent rows(superset) 12/55, 12/55, 12/55

Lat pull downs  12/47, 12/47, 12/53

 

BB Upright rows-  12/20, 12/25, 12/30, 12/25, 12/25

 

DB Bent Flyes (superset) 12/12, 12/12, 12/14

DB Front raise 12/8, 12/8, 12/8

 

BB Bicep curls 12/17.5, 12/20, 12/25

 

[Leeroid]

What are your stats?

[marky65]

Stats are on other post and are a month ago. Getting flab grab etc again on Friday so will post then.

 

[marky65]

12/08/14

cardio

Spin bike class 52 mins 17.4km

 

row(concept 2) 25mins 5504m

 

 

 

13/08/14

 

Squats (ATG) 10/60, 10/60, 10/60, 10/57.5, 10/55, 10/55, 10/55

 

Static Lunges - 5 sets of 12 each side

 

 

 

Leg extn (superset)  12/49, 12/49, 12/49

 

Leg curls 12/28, 12/28, 12/28

 

 

 

Body weight single leg calf raise- 3 x 24 each side

 

 

 

[marky65]

14/08/14

AM Cardio- Spin class 37 mins & 12.5km

 

PM Cardio- Concept 2 Row 60 mins & 12746m

                   Bike 15 mins

[marky65]

15/08/14

weight- 109kg (-5.6kg)

Bf -28.2%

fat weight- 30.7kg (-11.3kg)

lean mass- 78.3kg (+8.3kg)

 

14 weeks worth of stats

[marky65]

16/08/14

 

Bench press ( my weak area)

 

12/45,  12/45, 12/47.5, 12/50, 12/47.5,  12/45,  12/42.5

 

 

 

incline DB press (superset). 12/16,  12/16, 12/16

 

Flat bench Flyes  12/14, 12/14,  12/14

 

 

 

BB Shoulder press. 12/17.5, 12/20, 12/25,  12/20,  12/17.5,  

 

 

 

DB Shoulder press (superset) 12/12,12/12,12/12

 

DB lateral raise  12/10, 12/10, 12/10 

 

 

 

Trcep push down 12/57, 12/62, 12/67

 

[Gym rat]

Those are some very good goals to  have that far out from your first show and keep up the very good work

[marky65]

Thanks Gymrat

 

17/08/14

cardio day

Row- 5000m then 4 x 1m on 1 min rest

Bike- 45 mins

 

PM 

Walk 4km 

[marky65]

18/08/14

 

deadlifts- 12/75, 12/77.5, 12/80, 12/85, 12/80, 12/75, 12/75

 

 

 

BB Bent rows(superset) 12/55, 12/57.5, 12/57.5

 

Lat pull downs  12/52, 12/47, 12/47

 

 

 

BB Upright rows-  12/20, 12/25, 12/30, 12/35, 12/30

 

 

 

DB Bent Flyes (superset) 12/14, 12/14,  12/14

 

DB Front raise 12/8, 12/8, 12/8

 

 

 

BB Bicep curls 12/20, 12/20, 12/20

 

 

19/08/14

 

Cardio AM  Spin class 47 mins

 

Cardio PM Row- 5000m (21:40.2), 2201m (10min)

 

[marky65]

20/8/14

 

Squats (ATG) 12/52.5, 12/55, 12/57.5, 12/60, 12/57.5, 12/55, 12/52.5

 

Static Lunges - 5 sets of 12 each side

 

 

 

Leg extn (superset)  12/49, 12/49, 12/49

 

Leg curls 12/35, 12/35, 12/35

 

 

 

Body weight single leg calf raise- 3 x 24 each side

 

21/08/14

 

Cardio

Rower: 50 mins - 10647m then circuit of :

 

3rounds of

3 mins

1 min row for metres

10 x one arm kettle bell swings (each side)

15 crunches

Time remaining was rest.....wasn't much

 

 

 

 

 

[marky65]

22/08/14

 

Bench press 

 

12/42.5, 12/45, 12/47.5, 12/50, 12/47.5, 12/45, 12/42.5

 

 

 

incline DB press (superset). 12/16,  12/18, 12/18

 

Flat bench Flyes  12/14, 12/14,  12/14

 

 

 

BB Shoulder press. 12/17.5, 12/20, 12/25, 12/20, 12/17.5

 

 

 

DB Shoulder press (superset) 12/12,12/12, 12/12

 

DB lateral raise  12/10, 12/10, 12/10

 

 

 

close grip bench (superset) 10/30, 10/30, 10/30

 

Trcep push down 12/62, 12/62, 12/67

 

 

 

 

[marky65]

First photo from the 23/08/14 & second from mid June 14

 

[Realtalk]

Keep it up mate, eat clean train hard.

[Pseudonym]

Significant improvements there, Marky. What's the difference on the scales?

[marky65]

Thanks for the comments.

The scale difference in about 5kg but the BF difference is 38.4% to 28.2%

 

[marky65]

23/08/14

cardio

Bike -15mins

Rower- 45:16.6 (10km)

 

24/08/14

extra cardio day

Rower- 10:32.1 (2500m)

             10:31.1 (2500m)

6 x 500m intervals

10 mins (2287m)

 

25/08/14

 

Warm up 10min rower 2411m

deadlifts- 12/75, 12/77.5, 12/80, 12/90, 12/80, 12/75, 12/75

 

 

 

BB Bent rows(superset) 12/60, 12/60, 12/60

 

Lat pull downs  12/52, 12/52, 12/52

 

 

 

BB Upright rows- 12/25, 12/30, 12/35, 12/30, 12/25

 

 

 

DB Bent Flyes (superset) 12/14, 12/16, 12/16

 

DB Front raise 12/9, 12/9, 12/9

 

 

 

BB Bicep curls 12/20, 12/25, 12/20

 

warm down 10 min bike