On the long road to success

[TheGus]

Nice job bro you're dropping weight at a really impressive rate. Keep it up, well done.

[marky65]

Cheers for that. I have a few more that need to be shed and am striving for that goal :nod:

[marky65]

31/08/08

Weight- 108.3kg (pm)

Cardio - Treadmill for 60 mins (1% grade @ 6.5-7.0km/h)

780 cals

Then did some group posing practice to see what its all about. That was hard... :nod:

[teamfatboy]

Great work dude!

How do you keep from getting bored on the t'mill? mp3 player, or ?

I dunno how I'd have coped without mine..mind you, I found myself surfing for 'posing music' the other day...things must be getting serious.

As for posing, yep that's harder than it looks, eh!

[marky65]

Yep I have the ipod and made a playlist for the gym. Mainly heavy metal as it numb the brain and you forget how long yu have been on the mill...lol :nod:

I found some posing music by mistake the other day when I was loading the ipod. Its quite cool and the PT thought it was good to. :nod:

[teamfatboy]

Cool - knowing what music works is one less thing to sweat about...

When do you get the new training routine - r u looking forward to it?

[marky65]

I start into splits today. Get the program with the PT .

I am really looking forward to it. I will still be doing lots of cardio though. As you put it..... I also have fat to shift that has been there a few years....lol :roll: :roll:

[marky65]

01/09/08

Weight- 108.2kg

Cardio - 40 mins treadmill

Have weights later on this arvo.....

Had comps done again- Lost 4kg of fat and gained 1.4kg of muscle

[marky65]

01/09/08

Weights (PM)

Chest

Incline DB Press - 12 @ 16, 10 @ 17, 8 @ 19, 6 @ 25

DB Flat Bench - 8 @ 19, 10 @ 17, 12 @ 16

DB Flyes - 12 @ 12, 12 @ 12

Back

Bent Over Rows - 12 @ 30, 10 @ 40, 8 @ 45, 6 @ 50

One Arm Rows - 10 @ 19, 10 @ 20, 10 @ 20

Lat Pulldowns - 15 @ 42, 15 @ 42

Shoulders

DB Shoulder Press - 12 @ 11, 10 @ 12, 8 @ 12, 6 @ 13

DB Side Raise - 15 @ 8, 15 @ 7, 15 @ 7 (damn hard those)

Upright Rows BB - 15 @ 25, 15 @ 25, 15 @ 25

Got a total all over burn and was great workout :nod:

[TheGus]

Nice stuff. You starting to see more shape in your shoulders and traps? I remember that being the main thing I noticed when I started losing lots of weight. (I used to be the fat kid at school)

[teamfatboy]

:ditto: Those are good weights all 'round, a good burn and maybe a side helping of DOMS to follow....

Keep it up!

[marky65]

Cheers guys.

I was the fatter kid at school gus. When I grow some balls and put my before pix up on here you will see how right I am....lol :nod:

[marky65]

02/09/08

Weight- 106.9kg (on empty tummy, jut water)AM

Cardio- Treadmill 40 mins ( tried doing 400m walk 6.6km/h then run 200m @ 10km/h for a while then back to 6.8km/h for remainder)

Cals- 670 cal

PM weights to come

[Flamer]

02/09/08

Weight- 106.9kg (on empty tummy, jut water)AM

Cardio- Treadmill 40 mins ( tried doing 400m walk 6.6km/h then run 200m @ 10km/h for a while then back to 6.8km/h for remainder)

Cals- 670 cal

PM weights to come

670 cals in 40min! :clap: Nice effort bud!

[marky65]

Thanks.....

[teamfatboy]

02/09/08

Weight- 106.9kg (on empty tummy, jut water)AM

Cardio- Treadmill 40 mins ( tried doing 400m walk 6.6km/h then run 200m @ 10km/h for a while then back to 6.8km/h for remainder)

Cals- 670 cal

PM weights to come

670 cals in 40min! :clap: Nice effort bud!

:ditto: that's absolutely motoring, great work.

Just a thought - for pre-breakfast cardio (if that's what it was) you could try adding a cup of black coffee and an aspirin, part of the Old-School ACE (Aspirin, Caffeine, Ephedrine) weight-loss accelerator stack without the now-banned element. Also, talk to your PT if you haven't already about whether creatine might come in handy pre-cardio.

[marky65]

Cheers for that.

I am using Phosphagen Elite at the moment. Mainly prior to weights workouts. It has definately been great for them in the short time I have been on it.

I just tend to have water pre morning cardio...and of course my nicotene fix...lol :naughty:

[biggurl27]

haha same :smoke:

[marky65]

02/09/08

PM Weights (all kgs)

Quads

SM Squats - 12 @ 60, 10 @ 70, 8 @ 90, 6 @ 100

SM Lunges - 12 @ 40, 12 @ 40, 12 @ 45 (each side)

Leg Extension - 15 @ 50, 15 @ 55

Hamstrings

Leg Curls - 15 @ 35, 15 @ 30 (started too heavy :naughty: )

Calves

Calf Raise - 14 @ 140, 10 @ 133, 23 @ 126 (started too heavy :naughty: )

Abs

Knee Raises - 15

Swissball crunches - 15 / 15 / 15 / 15

Ab Bridges - 15secs/ 15secs/ 15secs/ 15secs

Someone send me a fire engine as everything is burning... :nod:

[teamfatboy]

Someone send me a fire engine as everything is burning... :nod:

Sympathis, M65... been there, done that, got a LOT of T-shirts

But hey, those are great lifts, esp the SM squats and lunges :clap: :clap:

[marky65]

As the lunges are new to this program I wasn't sure on the weight....could probably goa bit heavier though...... :roll:

Legs are sore puppies now....

[teamfatboy]

Nah you just gave them a fright, that's all :pfft: but anyone who's lunging 90kg for 12 reps/side has to expect that!

So, welcome to the "Walk like John Wayne" Club!

[marky65]

IT was only 40kg TFB.....your eyes are deceiving you......I had to double check myself :pfft:

[teamfatboy]

IT was only 40kg TFB.....your eyes are deceiving you......I had to double check myself :pfft:

Duh - when you said each side, you meant each leg... :doh: doesn't detract from the effort tho!

[marky65]

03/09/08

Weight- 106.8kg

Cardio AM

Treadmill - 40 mins 6.5 - 6.8 km/h 1% grade.

Tried running but my legs were too damn sore after yesterdays weights :roll:

Bi's and Tri's this arvo....