On the long road to success

[marky65]

Thanks P & W and Flamer

14/10/08

Weight - 102.3kg

Cardio

Treadmill - 45 mins (6-6.2km/h at 3-10% grade)

[marky65]

15/10/08

Weight - 102.0kg (ever closer to double digits) :nod:

Cardio

Treadmill - 40 mins (6-6.4km/h at 3-10% grade)

Abs

Bridges - Hold- 45s / 40s / 35s

SB Crunches - 15 / 15 / 15 / 15

[marky65]

16/10/08

Weight - 101.7kg

Cardio AM

Rower- 10 mins

Bike - 30 mins

PM Cardio

Treadmill - 30 mins (6-6.4km/h at 3-10% grade)

[marky65]

18/10/08

Weight - 101.7kg

Cardio

Treadmill - 40 mins (6.5-7.2km/h at 2% grade) then did some 100m @ 12km/h and 200m @ 6.6km/h until I had 1km of sprints) then back to 7.0km/h all at 2% grade

[marky65]

20/10/08

Weight - 101.3kg

Cardio

Treadmill - 40 mins (6.5-7.2km/h at 2% grade) then did some 100m @ 12km/h and 200m @ 6.6km/h

[marky65]

21/10/08

Weight - 101.3kg

Cardio AM

Treadmill - 45 mins (6.5-7.2km/h at 2% grade) then did some 100m @ 12km/h and 200m @ 6.6km/h

Cals - 641

[teamfatboy]

Those are solid efforts, Marky...ain't it amazing how much work 650-odd calories actually is!

Keep it up - might even see double digits by labour day !

[marky65]

Thanks TFB, thats the aim for the double digits and be at 90kg by xmas.. :nod:

21/10/2008

PM Weights (all kgs)

Quads

45 Leg Press- 12 @ 120, 10 @ 130, 8 @ 140, 6 @ 150

Leg Extn - 12 @ 45, 12 @ 50, 12 @ 60

BB Lunges - 15 @ 65, 15 @ 70

Hamstrings

Leg Curls - 15 @ 40, 15 @ 40

Calves

Calf Raise - 20 @ 120, 20 @ 130, 20 @ 140

Abs

Knee Raises - 10 /10

Swissball crunches - 15 / 15 / 15 / 15

Chops (cable x over) - 12 @ 36, 12 @ 36, 12 @ 42

[marky65]

22/10/08

Weight - 100.7kg (I can hear the double digits :nod: )

Cardio

Treadmill - 40 mins (6.5-7.2km/h at 2% grade) added HIIT for 15 mins with 100m sprints at 12.5km/h

[TheGus]

They double digits are calling your name . Keep up the solid work bro!

[marky65]

As I have finished the body for life I started I thought I would post my pix in here rather than the post your pix colomn. This is 15 weeks after my first photos were taken that are on the post your pix.

I will now update as I go for the 6 pack by xmas. :nod:

[Flamer]

So close Marky!! Great improvements made, keep up the excellent (&dedicated) work. :clap:

[poos_n_wees]

WOW, just had a squiz at the pics you posted before these ones - damn, you've made some great improvements!! You've got a nice shape coming through.. \:D/

6 pack abs here we come

[teamfatboy]

Awesome progress Marky, you must be pleased.

I reckon 6-pac by Xmas is well achievable, keep it up... :clap:

[biggurl27]

Nice work mark wooooooooooo!

[marky65]

Thanks for the comments and encouragement... :nod:

23/10/08

Weight - 100.2kg (bloody things are teasing me now)

Cardio AM

Treadmill - 45 mins at various levels and speeds (633 cals)

Had BF done yesterday and was 21% so I am still dumping 1% a week on average. I guess this will slow down once it gets into the hardcore thats been there a while....lol :twisted:

[teamfatboy]

Thanks for the comments and encouragement... :nod:

23/10/08

Weight - 100.2kg (bloody things are teasing me now)

Cardio AM

Treadmill - 45 mins at various levels and speeds (633 cals)

Had BF done yesterday and was 21% so I am still dumping 1% a week on average. I guess this will slow down once it gets into the hardcore thats been there a while....lol :twisted:

Hey, you're still killing the kilos, bet someone's in for a good labour weekend when the numbers fall the right side of the line (shame it wasn't Lotto numbers, eh!)

What nice thing have you planned to reward yourself with ? Maybe hit the shops for a nice slim shirt to emphasis the lack of you?

Good attitude about the stubborn long-term stuff too - thats exactly what I'm finding - but it IS yielding, it can't fail to yield, you just have to:

a. keep at it; and

b. mix-up the programme from time to time to stop the body adapting.

Great stuff

[marky65]

Thanks TFB...My reward will be getting new clothes when the back pay comes through next month :nod:

24/10/2008

Weight - 100.1kg

Cardio AM

Treadmill - 45 mins (mixed intensity and HIIT)

652 cals

Started doing upper body weights yesterday and did the chest and shoulders. My mind wasn't on it so won't count that as a workout. :evil:

[teamfatboy]

100g to go

100g to go

100g to go - WELL DONE!

[SoaringSwine]

100.0000000000000000000000000000000000000000000001g to go

100.0000000000000000000000000000000000000000000001g to go

100.0000000000000000000000000000000000000000000001g to go - WELL DONE!

Fixed. Jeez TFB, he said double digits! Why would he want to be stuck at 100?!

[teamfatboy]

Jeez - its this new NCEA maths, I just can't get my head around it, eh!

Either way, da man doing GOOD!

[marky65]

25/10/08

Cardio AM

Treadmill - 20 mins

Abs

S/B Crunches - 20 /15/15/20

Chops - 30 /30 each side

Got up too late had breakkie then found gym closing early so rush workout. At least I got something in though. :nod:

[teamfatboy]

Good work M65, anything's better than nothing - takes dedication not to say "Ah, fugeddaboutit" and turn straight around!

Have a great Monday!

[marky65]

Cheers TFB

28/10/2008

Weight - 98.9kg (first time in 6 yrs in the double digits :nod: :nod: )

Cardio

Treadmill - 40 mins (HIIT 100m 11km/h the 300 @ 6.8 km/h)

Abs

Chops - 12 @ 30, 12 @ 36, 12 @ 36 (each side)

S/B Crunches - 20 /15 / 15 / 20

Now got 8kg left to get to my personal goal of round 90kg.

[biggurl27]

WOO HOO!!! Well done Mark! You must feel really chuffed that is great work! :wink: