New Goals, New Me

[marky65]

10/11/08

Weight - 98.5kg

Cardio AM

Walk - 4.5km (road)

Weights PM

Biceps

DB Incline Curls - 12 @ 11, 10 @ 12, 8 @ 13, 6 @ 14

Hammer Curls - 8 @ 13, 10 @ 12

Shoulders

Shoulder DB Press - 12 @ 12, 10 @ 12, 8 @ 15, 6 @ 17

Lat Raise - 10 @ 8, 10 @ 8, 10 @ 10

Triceps

Push downs - 12 @ 40, 12 @ 45, 12 @ 50

Skull Crushers - 10 @ 9, 10 @ 8, 10 @ 8 (each side)

Changing my program to Mon/Tues then Wed off and Thurs/Fri

So will do the 4 days weights working 2 body groups and then cardio all days with Sunday off everything.

Nutrition will stay on track with 6 healthy meals.

This workout was just a fill in to start with.

[marky65]

11/11/08

Cardio

Treadmill - 40 mins

Weights

Quads

45 deg Leg Press - 12 @ 140, 10 @ 160, 8 @ 160, 6 @ 180

Leg Extn - 12 @ 6P, 12 @ 7P, 12 @ 7P

BB Lunges - 12 @ 65, 12 @ 70

Calves

45 deg calf Press - 15 @ 140, 12 @ 160, 10 @ 160, 10 @ 180

Seated Calf Raise - 20 @ 40, 20 @ 40, 20 @ 40, 20 @ 40

Hamstrings

Lying Curls - 15 @ 8P, 15 @ 8P

[soundsgood]

Do you have a new weight goal? Or is it the 6 pack by summer like everyone else!

[teamfatboy]

Nice to see the new programme, some good weights in there already!

I'll be interested to hear how you like the new routine - the body should respond well to the change-up.

Keep us posted :-)

[marky65]

Cheers guys.

New goals are get weight to 90-92kg and body fat to 10-12%.

Training got a bit screwed late last week as I got asked to fight in the fight for life for Kids Canteen.

What could I say, it is a great cause and said yes with no training.

Damn, 3 x 2minute rounds is the ring is hard yakka. I didn't win but there was only 1 point in it.

It was great to do and a bit awe inspiring fighting in a ring with 1000 people watching.

Alot of my collegues that I worked with a few months ago didn't recognise me due to the size difference lol. Losing 22kg has gotta do that I guess.

So back into the training Monday...hopefully all those punches I took to the head and everywhere else heel up quick...lol :twisted:

[Pseudonym]

Congrats on the fight, Marky - especially with no training!

[marky65]

Cheers for that. I may have cracked ribs now though...ouch

17/11/08

Cardio

Treadmill - 40 mins (6.5km/h)

Chest was a bit sore and just went with the body.

Don't think there will be any weights this week though due to injury.

[Flamer]

Sounds fair enough Marky!! Hats off to ya for gettin in the ring for a good cause! :clap:

[marky65]

18/11/08

Weight - 98.8kg

Cardio

Treadmill - 45 mins (6.7km/h)

[marky65]

19/11/08

Weight - 98.4kg

Cardio

Lifecycle - 20 mins L6-8

Treadmill - 30 mins (6.8km/h) 3% grade

Just going for weight loss till I can start lifting weights again. Diet still going well :nod:

[marky65]

20/11/08

Weight - 98.1kg

Cardio

Lifecycle - 30 mins L6-8

Treadmill - 30 mins (6.8km/h) 2-4% grade

[teamfatboy]

Nice to see the consistency, that'll do it for you \:D/

How're the ribs feeling?

[marky65]

21/11/08

Weight - 97.8kg

Cardio

Lifecycle - 35 mins (L6-8) 1m on/off between levels

Treadmill- 20 mins (6.5-7.0km/h @ 3-4% grade)

Ribs still a bit sore but painkillers are good for it. Pretty good for the cardio and at least I can do that for a month. Lean mass will drop a bit but when they heal I will come back with avengence

Body Fat after test today at 20% so still on track. Won't have abs for xmas but should get down to weight goal and round 17% BF.

[marky65]

22/11/08

Cardio

Treadmill - 40 mins (506cals)

Lifecycle- 10 mins (L6-8)

[marky65]

23/11/08

Cardio PM

Lifecycle - 20 mins L6-8

Treadmill - 40 mins (6.6km/h) 3% grade

700 cals total

[runveerun]

21/11/08

Weight - 97.8kg

Cardio

Lifecycle - 35 mins (L6-8) 1m on/off between levels

Treadmill- 20 mins (6.5-7.0km/h @ 3-4% grade)

Ribs still a bit sore but painkillers are good for it. Pretty good for the cardio and at least I can do that for a month. Lean mass will drop a bit but when they heal I will come back with avengence

Body Fat after test today at 20% so still on track. Won't have abs for xmas but should get down to weight goal and round 17% BF.

Fantastic! You will be fine to get down to 17% for Christmas easy!!! Well done on the fight!! :nod:

[marky65]

Thanks Run

24/11/08

Cardio

Lifecycle - 30 mins

Treadmill - 30 mins

Total Cals - 640

[marky65]

Well after 5 weeks of doing cardio only I am back into the weights again from today.

I havn't posted the cardio up as it would have been same ole same ole day after day for the 4-5 weeks.

22/12/08

Weight - 97.8kg (stayed stagnant)

Cardio AM

Treadmill - 45 mins (620cals)

Weights PM

Shoulders

DB Press - 12 @ 12, 10 @ 13, 8 @ 14, 6 @ 15

Reverse Flyes - 8 @ 10, 10 @ 8, 12 @ 7

Lat Side Raise - 10 @ 7, 10 @ 8, 10 @ 9

Upright Row BB - 12 @ 17.5, 12 @ 22.5

Abs

SB Crunch - 20 / 20 / 20 / 20

SB Reverse Crunch - 20 / 20 / 20 / 20

Chops on cable (E/S) - 10 @ 30, 10 @ 30, 10 @ 36

This is a new workout from previous ones. Still doing cardio mon-Sat. Weights Mon- Shoulders & Abs, Tues - Quads, Hammies, Calves, Wed - OFF weights, Thurs - Chest & Tri's, Fri - Back & Biceps

[teamfatboy]

Nice to see u back...

You reckon the weight stayed the same...what about girths...did you notice anything ?

[marky65]

I am down into 85cm pants now and between M and L tops so I guess they gone down a bit to.

[marky65]

23/12/08

Weights AM

Quads (all kgs)

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

Leg Extn - 12 @ 6P, 12 @ 7P, 12 @ 8P

Split Squats - 12 @ 60, 12 @ 65 (each side)

Calves

45 press - 15 @ 120, 12 @ 140, 10 @ 140, 10 @ 150

Standing Raise - 20 @ 165, 20 @ 165, 20 @ 165, 20 @ 180 (all lbs)

Hamstrings

Leg Curls - 15 @ 7P, 15 @ 6P, 15 @ 7P

[marky65]

29/12/08

Cardio

Treadmill - 20 mins (270 cals)

Weights

Incline Press - 15 @ 12, 12 @ 12, 12 @ 12

Flyes - 15 @ 10, 12 @ 10, 12 @ 10

Shoulder Press - 10 @ 11, 10 @ 11, 10 @ 11

Reverse Flyes - 10 @ 9, 10 @ 8, 10 @ 8

Leg Extn - 15 @ 45, 12 @ 50, 12 @ 50

Leg Curls - 10 @ 35, 10 @ 40, 10@ 40

Just doing light workouts to get the strength back in my chest again. Didn't realise how much the injury did till I started lifting heavy and failed miserably. :banging:

Will build back up again and just do a mixture till I am back to where I was. Rome wasn't built in a day!!! :roll:

[ohjoshua]

you do lots of cardio!

always on pain killers? lol

[marky65]

I do lots of cardio as I had lots of fat to shift. Started at 38% on 28/06/08 and now at about 19%. Its working........

As for the pain killers, I try not to go near them unless I am extremely sore. Thats why 2 panadol still does thetrick for me.

I will persevere through it and will get the results I want eventually. Perservereance is the key along with some hard work...

[marky65]

30/12/08

Treadmill - 40 mins (520 cals)

Weights

Triep Pushdowns - 15 @ 40, 10 @ 45, 10 @ 45

DB Skullcrushers - 10 @ 8, 10 @ 8, 10 @ 8 (each side)

Bent over BB Rows - 12 @ 20, 10 @ 40, 10 @ 40

Lat P/dwns - 15 @ 35, 10 @ 42, 10 @ 42