New Goals, New Me

[Flamer]

Nice work bud!! That's a really awesome result! :clap:

[marky65]

Thanks BG and Flamer. I can see the light at the end of the tunnel..... Just have to stay focused.

Off to Aussie for holiday next week so have to keep it up over there to :nod:

[marky65]

25/02/09

Weights AM

Legs

Leg Extn Drop Set - 15 @ 70, 15 @ 65, 15 @ 60, 15 @ 55(no rest between)

Leg Curls Drop Set - 10 @ 50, 10 @ 40, 10 @ 30, 10 @ 25 (no rest)

Straight Set

Squats - 15 @ 70, 12 @ 80, 10 @ 90, 8 @ 105

Super Set

Leg Press - 15 @ 150, 12 @ 170, 10 @ 190, 8 @ 210

Leg Curls - 15 @ 35, 12 @ 40, 10 @ 40, 8 @ 45

Drop Sets

Calf Press - 8 @ 230, 10 @ 210, 12 @ 190, 15 @ 170

Standing Calf Raise - 8 @ 150, 10 @ 140, 12 @ 126, 15 @ 112 (kgs)

NO REST

A couple more PB's and changed the drop set reps round so the 8's come first with heavier and reps go up as weights come down.

Much better and can probably add a bit more weight on with that to. :nod:

[marky65]

26/02/09

Cardio

Treadmill - 30 mins HIIT ( 465 cals)

Abs

Incline Rev Crunch - 10 / 10 / 10

Cable Crunch - 12 @ 42, 15 @ 35, 15 @ 35

(this machine had a different pulley system on it than I used previously. Alot harder. Used the rope behindthe head instead of in front.....definate isolation of the abs doing it this way)

Cable Chop - 15 @ 36, 12 @ 42, 10 @ 42 (each side)

[marky65]

27/02/09

Weights AM (all kgs)

Shoulders

Lat Raise - 15 @ 10, 15 @ 11, 15 @ 12

Shoulder Press - 12 @ 14, 10 @ 17, 8 @ 19

Reverse Flyes ( Drop Set) - 8 @ 13, 10 @ 10, 12 @ 9 (no rest)

Upright BB Rows - 12 @ 35, 10 @ 40, 8 @ 45

Biceps & Triceps

Super Set

Incline DB Curl - 12 @ 11, 10 @ 13, 8 @ 16, 6 @ 16

Skull Crushers BB - 12 @ 25, 10 @ 27.5, 8 @ 27.5, 6 @ 30

Super Set

Ezy Bar curls - 12 @ 27.5, 10 @ 27.5, 8 @ 27.5, 6 @ 27.5 (wrist was playing up a bit so went lighter )

Close Grip Bench - 12 @ 35, 10 @ 35, 8 @ 40, 6 @ 45

Drop Sets

Cable Curls - 8 @ 42, 8 @ 36, 8 @ 30

Tricep Extn - 8 @ 54, 8 @ 48, 8 @ 42

[teamfatboy]

Outstanding progress, Mark - well done :clap: :clap: those figures from the grab session are wicked!

I've found better results from back/bis and chest/tris split, leaving shoulders to work in with abs and a leg day... but the important thing is you're mixing it up, regular changes are important.

Now I gotta really lift my game - I just know I wouldn't have that much progress!

[marky65]

Cheers TFB

I am sure you will come right. It certainly cant help with all the jet setting that you are doing.

I am off to Aussie on Monday for a week on holiday. Have sussed out the gym and am changing my program a bit while I am away. I have to keep on track though as the flab grab callipers will be out again on my return :twisted:

[marky65]

Back from 10 days in 28-33 degrees to rain...ewwww

13/03/09

Cardio

Treadmill - 40 mins (539 cals)

Went to the gym every second day in aussie. Did heaps of walking over there though.

[teamfatboy]

Nice to see you back, bet the body's ready to work after (I was going to say 'chillin' but in 28 deg that might not be the right word!) relaxing!

[becbec]

what do you do for your HIIT training? like what levels and for what time periods?

[marky65]

Usually do 30-40 mins at 6.4-7.1km/h then start at 2% incline and go up/down from 15% for 1 min the 3 % for 1 min for 20 - 30 mins.

Sometimes I do the running at 11-12km/h instaed of the incline change.

I hate running though lol :roll:

[becbec]

haha yeah me too, i choose the bike cause you get to sit down

[marky65]

Haha....I have a racing bike that i should get my ass on more often. I get better calories burnt when I do the treadmill so I have stuck with that at the gym.

[marky65]

16/03/09

Weights AM

Chest / Biceps

Drop Sets

DB Flyes - 15 @ 22 then 15 @ 17 then 10 @ 13 (no rest)

Super Sets

Decline DB Press - 12 @ 17, 0 @ 19, 8 @ 22

Incline DB Curls- 12 @ 11, 10 @ 13, 8 @ 15, 6 @ 17

Super Set

Press ups - 12 @ BW, 12 @ BW, 12 @ BW

BB Curls - 12 @ 25, 10 @ 25, 8 @ 27.5, 6 @ 30

Straight Set

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

Drop Sets

Decline DB Press - 8 @ 19

Incline DB SB Press - 8 @ 17

Press Ups - 8 (BW)

All NO REST

Drop Set

Cable Curls - 8 @ 42, 8 @ 36, 8 @ 30 (NO REST)

Changed the program a bit. Now going to do 4 day split. Mon- Chest/Bis, Tues - Legs, Wed - Abs, Thur - Back, Fri - Shouldrs/Tris, Sat - Abs, Sun - OFF. Also cardio most days where I fit it in. :nod:

[marky65]

17/03/09

Weights AM

Warm up 10 mins Treadmill

Back

Drop Sets

DB Pullovers - 15 @ 22 then 10 @ 17 then 10 @ 14 (no rest)

Straight Sets

Wide Grip Pulldown - 12 @ 49, 10 @ 56, 8 @ 63, 6 @ 70

DB Rows - 12 @ 19, 10 @ 22, 8 @ 26, 6 @ 31

Close Grip Pulldown - 12 @ 49, 10 @ 56, 8 @ 63, 6 @ 70

Drop Sets

Wide Grip Pulldowns- 8 @ 56

DB Rows - 8 @ 22

Close Grip Pulldowns- 8 @ 56

All NO REST

As doing Back by itself, I added an extra set of 6 on the straight sets. :nod:

[biggurl27]

Hows your weight at the moment?

[marky65]

It went up a couple of kg's courtesy of my mums cooking in aussie...I know I didn't have to eat it though. I am back in reality land now thoughso into the hard graft.

I still have about 10kg to dump so still on track :nod:

17/03/09

PM Cardio

Treadmill - 40 mins HIIT (608cals)

Was starting to run out of energy near the end of it. Probably havn't eaten enough me thinks :doh:

[biggurl27]

Minor set back, can't very well say "Mum I aint eating that" THWACK!!! Clip around the ear ols

[marky65]

18/03/09

Cardio

Treadmill - 60 mins (816 cals)

Abs

Cable Crunch - 12 @ 28, 10 @ 35, 8 @ 42

Cable Chop - 12 @ 36, 10 @ 42, 8 @ 48 (each side)

[marky65]

19/03/09

Weights AM (all kgs)

Legs

Leg Extn Drop Set - 15 @ 70, 15 @ 65, 15 @ 60, 15 @ 55(no rest between)

Leg Curls Drop Set - 10 @ 50, 10 @ 40, 10 @ 35, 10 @ 30 (no rest)

Straight Set

Squats -15 @ 70, 12 @ 80, 10 @ 90, 8 @ 110

Super Set

Leg Press - 15 @ 150, 12 @ 170, 10 @ 190, 8 @ 210

Leg Curls - 15 @ 30, 12 @ 35, 10 @ 40, 8 @ 45

Drop Sets

Calf Press - 8 @ 240, 10 @ 220, 12 @ 200, 15 @ 180

Standing Calf Raise - 8 @ 150, 10 @ 140, 12 @ 126, 15 @ 112 (kgs)

Very happy with the way the weights are going in the upwards direction :pfft:

[marky65]

20/03/09

Cardio

Treadmill - 40 mins ( 550 cals) 4.5km @ 3%

[marky65]

Weights AM (all kgs)

Warm up on Rower

Shoulders

Lat Raise Drop Set - 15 @ 13, 15 @ 11, 15 @ 9

Shoulder Press - 12 @ 14, 10 @ 17, 8 @ 19

Reverse Flyes ( Drop Set) - 8 @ 13, 10 @ 10, 12 @ 9 (no rest)

Upright BB Rows - 12 @ 35, 10 @ 40, 8 @ 45

Triceps

Skull Crushers BB - 12 @ 22.5, 10 @ 25, 8 @ 27.5, 6 @ 30

Drop Sets

Tricep Extn - 8 @ 54, 8 @ 48, 8 @ 42

Start new program for 4 weeks on Monday with the goal to strip more fat and increase strength.

[marky65]

23/03/09

Day 1 of 28

Weight - 101kg (18% BF)

Cardio 5am

Treadmill - 40 mins (580cals) (4.43km)

Weights 5pm

Chest

Incline DB Press - 12 @ 14, 12 @ 18.5, 10 @ 20 (kgs)

Flat Bench Flyes - 10 @ 16, 10 @ 18.5

Decline DB Press - 10 @ 18.5, 10 @ 22.5, 10 @ 22.5

Cable x-over - 10 @ 70lb, 10 @ 60lb

Triceps

BB Skull Crushers - 10 @ 27.5, 10 @ 27.5, 10 @ 27.5 (kgs)

Cable Pushdowns - 10 @ 90, 10 @ 100, 10 @ 110 (lbs)

Bench Dips - 10 @ BW, 10 @ BW

Abs

Decline Sit-ups - 15 / 15 / 15

Cable Crunches - 15 @ 130, 15 @ 150, 15 @ 160 (lbs)

Diet for day

0630 - 40g Oats and Protein Powder in Water + 1 banana

0930 - Protein Shake

1230- Low Fat Chicken Kebab

1500- Protein Shake

1800- Post Workout Protein Shake

1900- Salmon Steak and 5 eggs (1 yolk)

2100- Protein Shake (planned)

This is me for the next 4 weeks. The plan is to get down to 95kg and 15% BF. Program is 4 days on, 1 day off.

Any comments welcome

[marky65]

24/03/09

Weight - 100.7kg

Cardio 5 AM

Treadmill - 40 mins (580 cals)(4.47km)

Weights PM all in kgs

Back

Seaed Cable Rows - 14 @ 42, 12 @ 56, 10 @ 56, 10 @ 63

Lat Pulldowns (wide)- 10 @ 49, 10 @ 56, 8 @ 63

Lat Pulldowns (close)- 12 @ 49, 12 @ 56, 8 @ 63

DB Bent Rows- 12 @ 19, 10 @ 22, 10 @ 26

Hyper Extns - 15 / 15

Biceps

BB Curls- 12 @ 22.5, 10 @ 25, 8 @ 27.5

DB Hammer Curls - 10 @ 12, 10 @ 13, 10 @ 15

Calves

1 legged Calf Press 10 @ 100, 10 @ 110, 10 @ 120 (each leg)

Standing Calf Raise- 15 @ 126, 12 @ 140, 10 @ 140

Diet same as yesterday although lunch swapped with 50g Oats / Protein Powder and a few almonds.

[teamfatboy]

jeepers M65, that's a harsh diet. Looks a bit lite on fats, so I'll be interested to hear how you feel on that... it's probably a good thing it's only for four weeks!