On the long road to success

[biggurl27]

:ditto: awesome work!

[teamfatboy]

Outstanding work - keep it up! :clap: :clap: :clap:

[marky65]

Thanks for all the comments

I went and did a 'Fight Do' class tonight as well as cardio earlier today.

Man I am going to be sore tomorrow.

Damn good workout though :nod:

[teamfatboy]

So, what did you think of the Fight-Do - worth the effort?

It's great 'therapy' - all jabs, elbows and knee-strikes LOL

[marky65]

The fight do was certainly worth it. :gunfire:

Feeling stiff and buggered this morning though. I was supposed to be doing a fitness test at work today, but think I be doing that next month now.

:nod:

[biggurl27]

Yeah man those classes are so much fun!

[marky65]

21/08/08

Weight= 110.4kg

Cardio

Treadmill- 1% grade 5 min warmup/ 15 mins HIIT (6.5 @ 1m and 10.4 @ 30secs) then 10 mins @ 6.5

Lifecycle- 10 mins

Total cals - 508

[marky65]

22/08/08

Weight- 109.3kg

Cardio 10 mins on treadmill

All weights (Kgs)

Squat Rack - 12 x 60

10 x 70

8 x 80

6 x 100 :nod:

12 x 70

High step ups to failure (15 each leg)

Incline Press DB 12 x 16

10 x 17

8 x 19

6 x 22

12 x 16 (only managed 8 ooouuuccccchhhhhh)

Press ups to failure -15

Lat pulldowns 12 x 42

10 x49

8 x 56

6 x 60

12 x 46

Seated rows to failure 46kg (12 reps)

Abs

Lat Ab raise® (5) then Ab bridge(hold) then Lat AB

raise (L) then Ab bridge (hold)

3 Sets of the above

10 mins cardio on treadmill to finish.

Have just started using EAS Phosphagen Elite, so don't know whether that is the reason my weights are going up more or not..... :roll:

[marky65]

23/08/08

Weight- 108.6kg

Cardio

Cross Trainer- 20 mins Intervals

Treadmill - 10 mins @ 6.3

Lifecycle - 10 mins 70-80 rpm (too sore after the x-trainer)

[teamfatboy]

23/08/08

Weight- 108.6kg

Cardio

Cross Trainer- 20 mins Intervals

Treadmill - 10 mins @ 6.3

Lifecycle - 10 mins 70-80 rpm (too sore after the x-trainer)

Well done for getting 40 mins of cardio done by 9am on a Saturday, that's what it takes! :clap:

[marky65]

24/08/08

Weight- 109kg (pm weigh)

Cardio

Treadmill - 40 mins (10 warmup @ 6.5km/h then 25 mins HIIT (30sec @ 10.5km/h then 1m @ 6.6km/h) followed by 5 mins @ 6.5km/h)

Total cal - 604 :nod:

Now I am naffed :roll:

[marky65]

25/08/08

Weight- 109.0kg

Before Work 5 am

40 mins treadmill with 15 mins of HIIT thrown in in the middle (30 s @ 11km/h / 1m @ 6.6km/h)

After work 6pm

Cardio 15 mins on treadmill

All weights (Kgs)

Squat Rack - 12 x 60

10 x 70

8 x 80

6 x 100

12 x 70

High step ups to failure (15 each leg)

Incline Press DB 12 x 16

10 x 17

8 x 19

6 x 22

12 x 16 did all 12 today

Press ups to failure -12

Lat pulldowns 12 x 42

10 x49

8 x 56

6 x 60

12 x 46

Seated rows to failure 42kg (12 reps)

Abs

Lat Ab raise® (5) then Ab bridge(hold) then Lat AB

raise (L) then Ab bridge (hold)

3 Sets of the above

[teamfatboy]

25/08/08

Before Work 5 am

40 mins treadmill with 15 mins of HIIT thrown in in the middle (30 s @ 11km/h / 1m @ 6.6km/h)

Nice HIIT - that's not slow!

[marky65]

I got some flab round the gut that needs to go and I am picking that the HITT training is the way to shift it. Especially on an empty stomach :nod:

[teamfatboy]

Yep, same here.

I'd thought that HIIT was the best idea too...but PT says "stick to LISS" (low-intensity steady-state) 'cos HIIT may potentially burn (relatively) more lean muscle mass.

Now, I'm still personally unconvinced, but I've learned that this PT gets results, so I'm listening carefully.

Besides:

a. everyone responds differently; and

b. PT and want to see how I respond, so it's important to stick closely to the plan (no improvising); and

c. I can just add time to cover the target cal burn.

[marky65]

Ain't that the truth.

I have never really given HIIT a good go so I thought why not. My PT reckons its ok for me at the moment and I am sure he will say stop when the numbers don't stake up like they should.

I still have heaps of fat to shift so it might be a while....lol :pray:

[marky65]

26/08/08

Weight- 109kg

Cardio

Treadmill- 30 mins @ 6.5km/h

Bike- 10 mins

Took new pix last night. Getting close to be brave enough to post them on here. HUGE difference from my start pix 8 weeks ago though. Damn good feeling

[biggurl27]

Woo hoo, be cool to see some pics and then monthly ones of your progress, when you are ready of course. Well done!

[marky65]

Thanks for that.

I reckon about 2 weeks and I will be ready to show my progress in pix. It will still be a work in progress however it will show how far I have come. :nod:

[marky65]

27/08/08 (5am)

Weight- 108.6kg

Cardio

Treadmill - 40 mins (10 warmup @ 6.5km/h then 15 mins HIIT (30sec @ 11.5km/h then 1m @ 6.6km/h) followed by 15 mins @ 6.5km/h)

Total cal - 670cals

[marky65]

28/08/08

Weight- 108.6kg

Cardio

Treadmill - 40 mins @ 6.5km/h

[marky65]

29/08/08

Weight- 108.6kg

Cardio 10 mins on treadmill

All weights (Kgs)

SM Squats - 12 x 60

10 x 70

8 x 80

6 x 100

12 x 70

High step ups to failure (15 each leg)

Incline Press DB 12 x 16

10 x 17

8 x 19

6 x 25

12 x 16

Press ups to failure -10

Lat pulldowns 12 x 46

10 x49

8 x 56

6 x 63

12 x 46

Seated rows to failure 49kg (10 reps)

Abs

Lat Ab raise® (5) then Ab bridge(hold) then Lat AB

raise (L) then Ab bridge (hold)

3 Sets of the above

10 mins cardio on treadmill to finish.

Yeah get new program next week and go onto splits.....more weights :nod: :nod:

[marky65]

30/08/08

Day off today.

Havn't had one since I stared program. Diet still on though

[marky65]

30/08/08

Took dog for walk for 30mins as I felt too guilty not doing anthing :roll:

[biggurl27]

hehe good work