New Goals, New Me

[marky65]

31/12/08

Treadmill - 40 mins (532 cals)

SB Crunches - 20 / 20 / 20 / 20

SB Rev Crunch - 20 / 20 / 20 / 20

[marky65]

Time for me to get my A into G and continue with my journal. I have been doing the time in the gym just not putting it on here as I should be. So here goes:

19.01.09

Weight - 98kg (plateauing at mo and have cunning plan to break it)

Weights AM

Shoulders

Seated Press - 12 @12, 10 @ 14, 8 @ 16, 6 @ 19

Reverse Flyes - 10 @ 10, 10 @ 10, 10 @ 11

Lat Side Raises - 10 @ 10, 10 @ 10, 10 @ 10

Upright Row - 10 @ 30, 10 @ 35

Abs

S/B Crunch - 20 / 20 / 20 / 20

S/B Rev Crunch - 20 / 20 / 20 / 20

Cable Chops - 10 @ 30, 10 @ 35, 10 @ 42

PM Cardio

Treadmill - HIIT for 30 mins (420 cals)

[marky65]

20/01/09

AM Weights

Quads

45 Leg Press - 12 @ 120, 10 @ 145, 8 @ 170, 6 @ 185

Leg Extn - 12 @ 50, 12 @ 55, 12 @ 60

BB Lunges - 12 @ 65, 12 @ 70 ( each side)

Calves

45 Calf Press - 15 @ 120, 12 @ 145, 10 @ 170, 10 @ 185

Standing Calf Press - 20 @ 91, 20 @ 91, 20 @ 91, 20 @ 98

Hamstrings

Lying Curls - 10 @ 40, 10 @ 40 (legs were smoked at that stage...grrrr

PM Cardio

Treadmill - 40 mins ( 460 cals)

[biggurl27]

Woo check you out in your avi! :clap:

[marky65]

Thanks BG...That was taken 3 months ago...lol

I might need to update my pix....but at least its me... :pfft:

[teamfatboy]

20/01/09

AM Weights

Quads

Calves

Hamstrings

Just out of curiosity, why'd you save hamstrings for last? Maybe that's why they were smoked by the time you got past calves?

[marky65]

Thats just the way I ended up doing them. I will look at your dairy and see how you do them, otherwise should I do them first??

21/01/09

Cardio AM

Treadmill - 30 mins HIIT (430 cals)

[bigred8]

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

Congratulations on your great fat loss to date! Keep it up...I am sure you will :-) Do you have some kind of fat % goal?

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

Can't fail with a sustained attitude like that.

[bigred8]

Marky...

Do you ever do regular squats, deadlifts, or explosive olympic type lifts like cleans, push presses etc?

What's your current diet?

[marky65]

Yeah I do the squats as well, I just cycle every 4 weeks or so. I havn't got into the other ones you said as there are so many I havn't heard about. I just got a book on different exercises so I might have to experiment a little.

As for the fat % goal. Short term is to get to 10% and a long term to get down to 4-6% for a competition.

[marky65]

Current diet is pretty good although it needs to be refined a bit after I had fat done again today. I went up 0.4% (not that much but still the wrong direction).

I am back on the diet sheet at the gym for a week...(have to write down everything I eat and drink. (just like being in the naughty corner lol)

Will clean my act up a bit to hit the goals. :nod:

[bigred8]

Yeah I do the squats as well, I just cycle every 4 weeks or so. I havn't got into the other ones you said as there are so many I havn't heard about. I just got a book on different exercises so I might have to experiment a little.

As for the fat % goal. Short term is to get to 10% and a long term to get down to 4-6% for a competition.

Great goals! Hope we can see some pics soon. Will follow your progress. Cheers.

[teamfatboy]

I guess I work from the biggest leg muscles (quads) thru hams to calves - seems to have worked for me. If you do seated calf raises tho, they're an isolation exercise, so shouldn't engage the hamstrings - so any fatigue would be general, rather than specific to a muscle.

My leg day is three quads (squat, incline press, Iso Extn), three hams (romanians, lying curl, good mornings) and two calves (standing, seated) - three sets of twelve each, aiming to fail by the last rep of the last set.

I think you and I are going to have similar goals this year...it'll be interesting!

[marky65]

Thanks for that TFB. I think we do have similar goals and as you say it will be interesting to see the results as time ticks by.

22/01/09

Cardio AM

Treadmill - 30 mins (350 cals)

Weights PM

Chest

DB Incline Press - 12 @ 14, 10 @ 16, 8 @ 18.5, 6 @ 22.5

DB Flat Flyes - 10 @ 11.5, 10 @ 14, 10 @ 16

Flat Bench BB Press - 10 @ 40, 10 @ 35

Triceps

Pushdowns - 12 @ 45, 12 @ 45, 12 @ 50

Skullcrushers BB - 10 @ 15, 10 @ 15, 10 @ 15

PM Cardio

45 min walk round Lake

Got new program from PTI at work. Looks rather daunting at the moment. Time will tell. Start it Monday. :twisted: :twisted:

[marky65]

23/01/09

Weights AM

Back

Lat Pulldowns - 12 @ 35, 10 @ 50, 8 @ 60, 6 @ 65

Wide Grip BB Rows - 10 @ 40, 10 @ 60, 10 @ 60

Seated Rows - 12 @ 39, 12 @ 50

DB Pullovers - 10 @ 14, 10 @ 16, 10 @ 18.5

Biceps

EZ Bar curls - 10 @ 10, 10 @ 15 (yukky yukky....didn't like them) :roll:

DB Curls - 10 @ 11.5, 10 @ 14, 6 @ 16

Cardio PM

Treadmill - HIIT 30 mins (441 cals)

[marky65]

26/01/2009

Weights AM

5 mins Rower warm up

Chest / Back

Drop Sets :twisted:

DB Flyes - 15 @ 17 then 15 @ 16 then 10 @ 15 (no rest)

10 @ 13 then 10 @ 12 then 10 @ 11 (no rest)

10 @ 13 then 10 @ 12 then 10 @ 11 ( rest)

DB Pullovers - 15 @ 17 then 10 @ 16 then 10 @ 15 (no rest)

10 @ 17 then 10 @ 16 then 10 @ 15 (no rest)

10 @ 17 then 10 @ 16 then 10 @ 15 (rest)

These are supposed to all be 15 reps of each weight on the drop set. Started to heavy to fast so have learned from that. Damn hard though and definately failed near the end.

Super Sets

Decline DB Press - 12 @ 14, 0 @ 15, 8 @ 16

Wide Grip Pulldown - 12 @ 42, 10 @ 4, 8 @ 56

Super Set

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

DB Rows - 12 @ 17, 10 @ 19, 8 @ 20

Super Set

Incline DB SB Press - 12 @ 14, 10 @ 15, 8 @ 16

Close Grip Pulldown - 12 @ 42, 10 @ 49, 8 @ 56

Drop Sets

Press Ups - 8 (BW)

Decline DB Press - 8 @ 14

Incline DB SB Press - 8 @ 14

All NO REST

Drop Sets

Wide Grip Pulldowns- 8 @ 49

DB Rows - 8 @ 19

Close Grip Pulldowns- 8 @ 42

Then stretches.

Failed on all exerciss near the ends of the sets. Damn good burns though!!! :twisted: :nod:

[Luigi]

42 sets ?? wtf man thats waaaaaaaaaaaaaaaaaaay too much

[biggurl27]

He's cutting up Luigi. Whats your weight looking like now Mark?

[teamfatboy]

42 sets ?? wtf man thats waaaaaaaaaaaaaaaaaaay too much

That's a big day alright, cutting or no... doing chest and back in the same workout. I'd be interested to know the rationale behind that.

[marky65]

I was given the program by the PTI at work. Other guys and girls at work have been doing it and are getting great results with body shape changes and big strength increases.

My weight has plateaued at the moment and am still at 98kg. Hopefully this may give it a boost.

Watch this space............. :nod:

[teamfatboy]

Yep, a change like that might well provide the shock needed to blast you past that plateau - good luck :-)

[marky65]

Thanks TFB. I will try it for 8 weeks and see what the results are. I got BF and stats done before I started it so will give the start and end stats after the 8 weeks.

27/01/09

Cardio

Treadmill - 30 mins HIIT (430 cals)

( 5 m w/up- 1m 13km/h @ 1%,1m 6.5km/h @ 2%, 1m 65km/h

@15%, 1m 6.5km/h @ 2% (this repeated over and over for

20mins) then 5 min warm down)

Abs

Cable Crunch - 15 @ 54, 15 @ 60, 15 @ 66

Cable Chops - 15 @ 36, 15 @ 36, 15 @ 42

Incline Rev Crunch - 15 / 15 / 15 :twisted:

This gets done 3 days per week when not doing the weights sessions. :nod:

[marky65]

28/01/09

Cardio

Treadmill - 40 mins (545cals)

[marky65]

With regard to the Chest/ Back workout I had on Monday, Luigi was right. I checked with the PTI and I misread what he meant for the drop sets.

I will have it right next week.

Thanks Luigi.

29/01/09

Did my fitness test for work.

Weights PM

10 min warm up on Treadmill

Legs

Leg Extn Drop Set - 15 @ 60, 15 @ 55, 15 @ 50, 15 @ 40(no rest between)

Leg Curls Drop Set - 10 @ 45, 10 @ 40, 10 @ 30, 10 @ 20 (no rest)

Straight Set

Squats - 15 @ 60, 12 @ 70, 10 @ 80, 8 @ 85

Super Set

Leg Press - 15 @ 120, 12 @ 130, 10 @ 145, 8 @ 165

Leg Curls - 15 @ 25, 12 @ 30, 10 @ 35, 8 @ 40

Drop Sets

Calf Press - 15 @ 185, 12 @ 165, 10 @ 145, 8 @ 125

Standing Calf Raise - 15 @ 119, 12 @ 105, 10 @ 91, 8 @ 77

Then walked the 2 km home. That was a bit sore for the legs but a good warm down. :twisted:

[marky65]

30/01/09

Cardio

Treadmill - 50 mins (621 cals) ( did 1 min @ 2%, 1 min @ 15% for 40 mins)

Abs

Incline Rev Crunch - 15 / 15 / 15

Cable Crunch - 15 @ 55, 15 @ 62, 15 @ 69

Cable Chops - 15 @ 36, 15 @ 36, 15 @ 42