On the long road to success

[marky65]

26/07

Cardio- 40 mins bike at home (350 cals)

Diet going well

[marky65]

27/07

Weight- 113kg

12.5cm loss from hips, waist and chest so far :nod:

Cardio- Bike 40 mins (390 cals)

Seems different doing cardio at home than the gym. Maybe its cause you can watch TV as you go..... :nod:

[Luigi]

well done on the loss so far keep going hard,

how many days a week are you training and are you recording all these ? can only see one weights session so far

[marky65]

My trainer only has me on 2 weights sessions a week at the moment and 4-5 cardio.

This will change again in the next week or 2

[marky65]

28/07/08

Weight- 112.9kg

Cardio- 10 mins lifecycle

Smith Mach Squats- 12 - 40kg/ 10 - 50kg/ 8- 60kg/ 6 - 70kg/ 12 - 40kg

Step ups to failure- 20 each leg (ooouch)

Incline DB Press - 12- 11kg/ 10- 12kg/ 8- 14kg/ 6-15kg/ 12- 13kg

Press ups to faiure- 15(just barely) :twisted:

Lat pulldowns- 12-35kg/ 10- 42kg/ 8- 49kg/ 6- 56kg/ 12-42kg

Seated rows to failure- 12reps

Abs- Ab lateral side raise (5)(L)- Bridge- Ab Lat side raise (5)®- Bridge x 3

Cardio - 5 mins bike

Weights are starting to go up now after a week. Will be working on the squats. Have never done 100kg so that is the short term goal for now. :nod:

[marky65]

29/07/08

Weight-112.6kg

Cardio

20 mins lifecycle doing HIIT @ 1min level 6 then 30 secs level 10

then

20 mins treadmill at 6.6km/h up to 10% grade and back to 1 %

As soon as it starts feeling a bit easy I up the levels to make it a better challenge.

Diet going well with good mix of carbs/protein as weight stabilising although going down very slow.

[Flamer]

You lost 300grams yesterday, over 7 days that's 2.1 kg. That ain't very slow!

[teamfatboy]

You lost 300grams yesterday, over 7 days that's 2.1 kg. That ain't very slow!

:ditto:

It's great work you're doing - keep it up and you'll hit those 100kg squats before you know it!

[marky65]

I can't beleive how its coming off either. I am eating properly 6 balanced low fat meals per day and working hard at the gym. I am trying to do a forced plateau at the moment but the weight keeps falling.

Should I eat more??? :discussion: :shrug:

[Luigi]

I can't beleive how its coming off either. I am eating properly 6 balanced low fat meals per day and working hard at the gym. I am trying to do a forced plateau at the moment but the weight keeps falling.

Should I eat more??? :discussion: :shrug:

i dont get this comment but no i think you should lose a lot of your fat before you worry about eating more, as long as you keep your protein high i wouldnt worry about your weight remember that its muscle your after.

[poos_n_wees]

:ditto:

Ride the wave of success while it lasts! I can't believe you still have energy to do more cardio after HIIT ... That's pretty hardcore !

[marky65]

30/07/08

Weight-112.6kg

Cardio- Lifecycle 20 mins HIIT 30s on L10 @100+RPM/ 1m on L6 @ 80RPM

Treadmill- 20 mins at 6.6km/h at 0.5% grade

Weights tomorrow....YEAH :nod:

Thanks for the comments....I will take them on board

[marky65]

31/07

Weight- 112.3kg

Cardio 5 mins on Lifecycle

All weights in kgs

Smith Mach Squat- 12 x 45

10 x 55

8 x 65

6 x 75

12 x 45 (a bit light now) up next time

High step ups to failure (15 each leg)

Incline Press DB 12 x 13

10 x 14

8 x 15

6 x 16

12 x 13

Press ups to failure 10

Lat pulldowns 12 x 42

10 x42

8 x 49

6 x 56

12 x 42

Abs

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

raise (L) then Ab bridge (hold)

3 Sets of the above

[marky65]

01/08/08

Weight- 112.0kg

Cardio - 40 mins lifecycle on level 6 @ 80-90rpm

Took photos again last night. Its amazing how different you can look in 1 month after eating right and training........I will post them when I get to near my goal. :nod:

[teamfatboy]

Way to go, Marky! Hope you got lotsa money for new clothes, you're gonna need it. And it is such an awesome feeling, getting clothes that fit the new you! Well done :clap:

[biggurl27]

Doing well mate, down to 112 and that was pretty quick!

[Pseudonym]

Woo! Can't wait to see the photos.

[marky65]

Thanks for all those comments..... very inspiring.

Was a great decision to join this site :nod: :nod: :nod:

[marky65]

02/08/08

Weight- 112.0kg

Cardio

20 mins lifecycle- 1min L6 @ 80rpm, 30 secs L10 @100rpm

20 mins treadmill up to 11% grade @ 6.5km/h then down to 1% @ 7km/h for 10 mins

[poos_n_wees]

Ditto on the pics

You must be getting some postive comments from friends and family who've noticed the change in your physique by now huh?

[marky65]

will soon as we go to my bros wedding in aussie next week. Last time they saw me I was in 2XL tops and 102cm pants.

Now I in L tops and 92cm pants.

And still got 10 weeks to go for my goals... \:D/

[biggurl27]

Wicked, hope you be a good boy in Aussie, well not too crazy! I went to Aussie 8 weeks out from my last comp and the hotel gym was only visited once per day, food well was lots of salads but not enough protein in those dam things. What fun congrats, be a nice break away :nod:

[Luigi]

will soon as we go to my bros wedding in aussie next week. Last time they saw me I was in 2XL tops and 102cm pants.

Now I in L tops and 92cm pants.

And still got 10 weeks to go for my goals... \:D/

wiked stuff, just wait for the " oh you look great " comments, best motivation you can get :nod:

[marky65]

03/08/08

Cardio

20 mins on bike and 35 in sauna at 45 degrees....ahhhhhhh

Had a long return drive to Orewa to drop the kids off so not a proper cardio day.

Back into it tomorrow

[marky65]

04/08/08

Weight- 112.7kg

Cardio- 40 mins treadmill (540 cals)

Had stats done- lost 1.8kg fat and gained 0.8 lean mass in 2 weeks.

Have protein only to look forward to all today and then go onto 8 meals a day for the next 4 weeks (stripping weight away). :twisted:

Program remains the same at 5 days cardio for 40 mins and 2 days weights.