On the long road to success

[marky65]

29/09/08

Weight - 103.9kg (2.1kg drop from a weeks camp)

The diet on camp was good and there was lots of cardio. Just no weights.

Cardio

Treadmill - 60 mins various Speed @ 2% grade

824 cals

Weights this arvo

[biggurl27]

Oooh that is a big drop in weight, not long now and you will be in the double digits :grin:

[marky65]

Can't wat for the double digits and get out of the 100kg club. I have been in there for toooooo many years.

[teamfatboy]

You did real well to keep up the progress while on camp...deviations from the normal routine can be hazardous to progress, so your progress speaks volumes for your determination - keep it up, and you'll be well on the way for when the weather eventually (maybe?) warms up!

[biggurl27]

Just a matter of weeks away mate, keep up the good work :wink:

[marky65]

Weights (PM) All kgs

Chest

Incline DB Press - 12 @ 16, 10 @ 20, 8 @ 22, 6 @ 26

DB Flat Bench - 8 @ 22, 10 @ 19, 12 @ 16

DB Flyes - 12 @ 15, 12 @ 15

Back

Bent Over Rows - 12 @ 40, 10 @ 50, 8 @ 55, 6 @ 60

One Arm Rows - 10 @ 22, 10 @ 22

Lat Pulldowns - 15 @ 42, 15 @ 49

Shoulders

DB Shoulder Press - 12 @ 13, 10 @ 14, 8 @ 16, 6 @ 19

DB Side Raise - 15 @ 7, 15 @ 7, 15 @ 8

Upright Rows BB - 15 @ 25, 15 @ 25

[marky65]

30/09/08

Cardio

Treadmill - 60 mins various Speed @ 2% grade (tryed doing 100m at 12.5km/h then 200m at normal of 7.0km/h) now that gets that heart pumping nice. :pfft:

868 cals

Weights this arvo

[marky65]

PM Weights (all kgs)

Quads

Rack Squats - 12 @ 60, 10 @ 70, 8 @ 90, 6 @ 105

Rack Lunges - 12 @ 60, 12 @ 65, 12 @ 75 (each leg)

Leg Extension - 15 @ 60, 15 @ 70

Hamstrings

Leg Curls - 15 @ 40, 15 @ 45

Calves

Calf Raise - 24@ 126, 24 @ 126

Abs

Knee Raises - 15

Swissball crunches - 15 / 15 / 15 / 15

Ab Bridges - 35secs/ 30secs/ 30secs/ 30secs

[marky65]

01/10/08

Weight - 103.4kg

Had another measure up from PT. Set timeline for competition next year. BF now 23% (started at 35% :cry: ), Waist now 99.5cm (started at 117cm :cry: ), and the skinfolds have gone to 71mm (total 3 site)from round 144mm (Total). I havn't put these on here before as a bit embarrassed of them. :oops:

Cardio

Treadmill - 40 mins various Speed @ 2% grade (100m at 12.5km/h then 200m at normal of 7.0km/h)

568 cals

Weights this arvo

[Flamer]

Everyone starts somewhere matey. Real nice work on the squats & lunges :clap:

[poos_n_wees]

Why the ?

Good on you for posting your stats up! Don't be embarassed, thats amazing progress! It definitely helps to put things in perspective when you're gunning to lose more bodyfat; to look back and see how far you've come already.

Keep up the great work! :clap:

[biggurl27]

Would you like a kick in the arse? That is awesome progress!!! 12% BF loss crickey dick that is loads, so shush you are well on track :grin:

[marky65]

Thanks for the comments......I now have a tracker to keep me in place to compete at a competition early next year.

I am proud of my progress, just wasn't happy with what I started with and hence why I didn't post them to start.

I love the comments made by all on here, both good and bad so thanks again..... :nod:

[teamfatboy]

I'm glad to hear you're proud of your results, they really are awesome numbers..like BG's said, you've reduced bodyfat by a third in a comparatively short space of time, you've done it the hard way, and very few people can say that - so enjoy it, and use it to help you stay foccused.

The lifts are coming up nicely too... that's gotta be a good feeling, right!

[marky65]

Thanks TFB..... hope your trip is going well and your staying away from the M & Ms....

02/10/08

Cardio

Treadmill - 40 mins various Speed @ 2 - 6% grade 6.6-6.9km/h)

536 cals

No weights yesterday and none today. Have building project thats needs to be finished....

[teamfatboy]

I know nothing of M&Ms...nothing at all, I see nothing (and I sureashelldidnteatthem!)

Don't sweat the odd missing weights session, just do what you're doing with more energy and enthusiasm...put down the nailgun and swinga hammer, drop the skilsaw in favor of hand-saws... [my summer project was replacing two decks the hard way!]

[marky65]

and TFB you can't hide that you ate the M & M's by scrambling the letters up....lol :twisted:

No cardio for the last few days and the next few days to come. :cry:

I banged my leg on the kids camp and have just been to the doctor and hospital (8 1/2hours with waiting time....grrrrrr)

Now I might have a DVT (deep vein thrombosis) so will be back into it as soon as. Will just have to be more careful walking round at night I guess.

and yeah....shit happens.... :nod:

[teamfatboy]

Wow, bummer about the possible DVT, hope that doesn't mean you gotta wear the fashion-victim socks! Still, all your cardio and weights work should mean your cardiovascular system's probably in a much better state to handle it than before you embarked on this great journey of yours, so take confidence from that.

So, instead, try delivering really intense weights work-outs, maybe (if the quack reckons its ok) - esp upper body! Calories burned are calories burned and gone for ever.

Just don't let it drive you onto the couch and out of the game, eh!

[poos_n_wees]

I banged my leg on the kids camp and have just been to the doctor and hospital (8 1/2hours with waiting time....grrrrrr)

Now I might have a DVT (deep vein thrombosis) so will be back into it as soon as. Will just have to be more careful walking round at night I guess.

Sorry to hear about the possible DVT! When do you find out for sure? I ditto what TFB said - don't let this get you down. Here's hoping recovery and rehab is quick.

BTW, 8.5hrs waiting at the hospital?! Good God.

[marky65]

Thanks for the comments.

Yeah and no way is this gonna get me on the couch. I am still eating the way I should be and I am so close to getting out of the 100kg club so I will be back with vengance when I am clear to carry on.

I having an ultra sound this arvo to check if it is a clot though.

I think the heptalin jab in the stomach is working though. Never get one of those jabs if you can help it.....lucky I still have a bit of lard round the tummy to take the ouch factor away.....lol :twisted:

[marky65]

Weights (PM) All kgs

Chest

Flat Bench Press - 12 @ 30, 10 @ 40, 8 @ 50, 6 @ 60

Cable X over- 8 @ 30, 10 @ 24, 12 @ 24 (all each side)

DB Flyes - 12 @ 15, 12 @ 15

Back

Bent Over Rows - 12 @ 40, 10 @ 50, 8 @ 55, 6 @ 60

Lat Pulldowns - 10 @ 46, 10 @ 46, 10 @ 46

Hyper Extensions - 10 / 10 / 10 (no weight)

Shoulders

DB Shoulder Press - 12 @ 13, 10 @ 14, 8 @ 16, 6 @ 19

Changed the program round a bit. Variety being the spice of life... :nod:

I am not allowed to do any cardio or legs for the next 2 weeks.....boo hooo :cry:

Although the ultra sound didn't pick up a DVT or any nasties, it has to be rested to let the swelling go down. Just as well I can do more upper body.

So the journal will look a little bland for a week or 2.

[TheGus]

Sucks to hear about your injury man. Keep training if you can.

I remember when I had my leg in plaster, I still trained, had to roll the weights to the bench and crutch from machine to machine). I did a 3 day rotation. (M-Push, T-Pull, W-Rest, Th-Push, F-Pull, S-Rest, Su-Push etc), maybe you could give something similar a go to get more workouts in per week, more workouts = more calories burned.

[marky65]

13/10/08

Weight- 102.5kg

Cardio

X Trainer 10 mins

Treadmill - 30 mins

Abs - Swiss ball crunches - 20 / 15 / 15 / 20

First workout after a week off. Leg held up well and only did slow speed. Diet has been good on time off and I guess that showed with another 1kg drop. Can't complain about that.

[Flamer]

13/10/08

Weight- 102.5kg

Cardio

X Trainer 10 mins

Treadmill - 30 mins

Abs - Swiss ball crunches - 20 / 15 / 15 / 20

First workout after a week off. Leg held up well and only did slow speed. Diet has been good on time off and I guess that showed with another 1kg drop. Can't complain about that.

:clap: Well done for maintining diet through adverse conditions!! Congrats on being another kg down!

[poos_n_wees]

:clap: Well done for maintining diet through adverse conditions!! Congrats on being another kg down!

:ditto:

Well done you