New Goals, New Me

[marky65]

Yeah it is a bit harsh. I think I made it too harsh and got headaches from lack of carbs. I rearranged it a bit.

25/03/09

Cardio PM

Treadmill - 40 mins (601 cals) (4.4km)

Couldn't do the cardio AM as had to start work earlier. Will do both tomorrow and call today a cardio only day :pfft:

[biggurl27]

rearranged to what? headaches, you taking in bucket loads of water? Man I would starve to death on that amount of cals

[marky65]

I have added in more carbs. Rice and more oats.

I am drinking 3-4 litres. Only problem with that at work is the normal one when your in a car all day :nod:

[marky65]

26/03/09

Weights PM

Shoulders

Lat DB Raises- 10 @ 9, 10 @ 10, 10 @ 11, 10 @ 12, 10 @ 12

DB Press - 10 @ 14, 10 @ 15, 10 @ 15

Reverse Flyes - 10 @ 12, 10 @ 12, 10 @ 13

Traps ( never isolated these before)

DB Shrugs - 12 @ 19, 12 @ 22, 12 @ 26

BB Shrugs - 12 @ 30, 12 @ 50, 12 @ 60

Missed Abs. They still stinging from Monday :evil:

Cardio PM

Treadmill - 30 mins (410 cals) (3.33km)

[marky65]

27/03/09

Cardio AM

Treadmill - 40 mins (571 cals) (4.38km)

Weights this arvo

[marky65]

27/03/09

Weights PM

Quads

Leg Extn - 12 @ 60, 12 @ 70, 10 @ 75, 10 @ 70

Squats - 10 @ 80, 10 @ 90, 10 @ 100

Hack Squats - 12 @ 60, 10 @ 80, 10 @ 90

Leg Press (1 legged) - 8 @ 90, 8 @ 90, 8 @ 90 (E/S)

Calves

Calf Press (1 legged) - 10 @ 100, 10 @ 105, 10 @ 110 (E/S)

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

Hamstrings

Leg Curls - 12 @ 30, 10 @ 45, 10 @ 45, 10 @ 40

Stiff legged BB Deads - 10 @ 20, 10 @ 30, 10 @ 40

[marky65]

28/03/09

Cardio AM

Treadmill - 40 mins (574cals) (4.43km)

[marky65]

30/03/09

Day 8 of 28

Weight - 99.6kg

Cardio AM

Treadmill - 40 mins (593cals) (4.41km)

Weights this arvo and getting Flab grab again tomorrow. Have added a few more good carbs to the diet and feeling great now. No more headaches and the G/F isn't complaining about my grumpiness...lol :pfft: :pfft:

[teamfatboy]

30/03/09

Day 8 of 28

Weight - 99.6kg

Have added a few more good carbs to the diet and feeling great now. No more headaches and the G/F isn't complaining about my grumpiness...lol :pfft: :pfft:

Well done - under the hundred! :clap:

Having a non-grumpy GF is also helpful! \:D/

[marky65]

Cheers TFB. I was under the 100 before I went to Aussie.....I will blame my Mothers cooking...lol

And your right....it must be the G/F thats grumpy not me... :shock:

Weights PM

Chest

All in kgs today

Incline DB Press - 12 @ 14, 12 @ 19, 10 @ 22

Flat Bench Flyes - 10 @ 16, 10 @ 19

Decline DB Press - 12 @ 19, 12 @ 22, 10 @ 26

Cable x-over - 10 @ 30, 10 @ 24 (chest was toasted before I started these)

Triceps

BB Skull Crushers - 10 @ 27.5, 10 @ 30, 10 @ 27.5

Cable Pushdowns - 10 @ 36, 10 @ 48, 10 @ 48

Bench Dips - 10 @ BW, 10 @ BW

Abs

Decline Sit-ups - 15 / 15 / 15

Cable Crunches - 15 @ 35 15 @ 38, 15 @ 38 ( why can't all the pulley systems be the same?)

Leg Raises ( Roman Chair) - 12 / 12

[marky65]

31/03/09

Weights PM all in kgs

Back

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

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

Lat Pulldowns (close)- 12 @ 49, 12 @ 56, 10 @ 56

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

Hyper Extns - 12 / 12

Biceps

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

DB Hammer Curls - 10 @ 12, 10 @ 13, 8 @ 15

Cable Curls - 12 @ 36, 12 @ 42

Had body comp AM and not the best. I really need to stick to a diet plan as the stubborn fat isn't shifting well.

PT suggested going back to the 8 meals a day progrqam that worked so well for me at the beginning. SO thats what I am going to do. :nod:

[teamfatboy]

I think PT's go to the same secret training school as aircraft cabin crew:

"In the event of a Bodybuilding Emergency, follow the instructions of your PT: they know what to make you do" :grin: :nod:

Keep us posted - we'll both make it!

[gazza]

I think PT's go to the same secret training school as aircraft cabin crew:

"In the event of a Bodybuilding Emergency, follow the instructions of your PT: they know what to make you do" :grin: :nod:

Keep us posted - we'll both make it!

so who's winning the race guys? 99.6kg marky65 so 9.6 to go :wink:

[teamfatboy]

No secret, he's well ahead of me... 103 :oops: 's OK, my friend Mr Cardio comes back into my programme soon, then I may make up lost ground!

[marky65]

Thats the way to go TFB....I will just say that I am marking time a bit so you can catch up... :pfft:

Your right with the PT's.....he reminded me today that if I could lose 19kg in 4 months on his diet and plan...then why shouldn't I give the last 10kg the same effort on his diet and plan...

He may have a point there me thinks!!! :roll:

[teamfatboy]

Man, don't you hate it when they bring out the damn logic! if we can make it thru the winter, it's gonna be a GREAT summer :nod:

[marky65]

Your right there......I think I will be warming up me sauna this winter....sweat off a few more calories

[marky65]

01/04/09

Cardio AM

Treadmill - 20 mins

Cycle - 20 mins

Had no energy this morning and just went through the motions :?

[marky65]

03/04/09

Cardio AM

Treadmill - 45 mins (5km) (480 cals)

( wore the heart rate monitor today and there is a huge difference between what the Treadmill said my cals were (665) and the watch of the HRM). I will go with the smaller and try to remember the HRM in the future.

[marky65]

06/04/09

Cardio AM

Treadmill - 30 mins

Cycle - 15 mins

Incline Situps - 15 / 15 / 15

Total Cals burned - 707 cals

Am giving the weights a break until my wrist mends up. Wasn't getting better doing the weights.

[marky65]

07/04/09

Cardio PM

Treadmill - 45 mins

Cycle - 15 mins

Weights

Lat Raises - 12 @ 10, 10 @ 11, 8 @ 12, 6 @ 13

Shoulder Press - 12 @ 13, 10 @ 15, 8 @ 16, 6 @ 16

Total Cal burn 840 cals ( went over 1000cals burned 2 hrs after I started at gym) so happy with that :nod:

[teamfatboy]

Nice workout - over 800 cals per hour is wicked intensity!

Are those lat raises side or front?

[marky65]

Cheers TFB

They were to the sides.

I have a huge shooting pain down my right forearm so I am taking it really easy with the weights for a couple of weeks.

Will just hammer the cardio instead and hope the flab drops before the callipers of doom arise again... :pfft: :twisted:

[gazza]

so have you guys kicked off this comp yet? tfb you must be getting the weight down now going by your work rate in your journal.

nice work marky65, some great progress. hope the arm comes right

[teamfatboy]

That's a shame about the arm/wrist - fingers crossed it comes right.

No, I dunno where that comp got to. How's about a weigh-in after Easter to set a starting point : :think: