New Goals, New Me

[marky65]

Yep thats a good plan TFB.....that way I will keep away from the nasty easter bunny and the evils that he brings.

Post weights on Tuesday then and I will try and BF done round then to.

Game on :gunfire:

[teamfatboy]

:phear: :rockout:

Ooops - now I'm committed :doh: :jive:

[gazza]

nice one guys \:D/ will be watching with interest. btw i hit 90kg on the scales today, but i'm trying to head in the opposite direction to you fellas. be interesting to see how the weight is next week, got some big shifts coming up over easter and the gym is shut etc :shifty:

[marky65]

Thats good going then Gazza :clap: We should both pass you in the middle somewhere around the 95kg mark :pfft:

Nothing like a bit of motivation to get rid of the last kgs that have to go.

08/04/09

Cardio PM

Treadmill - 45 mins

Cycle - 15 mins

Abs

Incline Situps - 20 / 15 / 15

Total Cal burn in gym 845cals

[teamfatboy]

I'll put all my excess weight in a box n ship it south for you...

M65, are you using a HRM for that total-cal burn? I noticed (and I'm sure I read it in a thread somewhere else) that the readouts on the cardio machines are flaky... but at least with my Polar I know it's the same flaky!

[marky65]

Yeah I am using the ole Polar HRM now. I have had it for a while but just started using it properly.

I compared it to the treadmill with the calorie burn and it was a little more than flakey!! The treadmill was saying I had burn about 100-150 cals more than the HRM. I think the HRM wins as its actually attched to you.

Its also good for the rest of the workout as well :nod:

[teamfatboy]

Yep, we agree on that...I used to try to get the same x-trainer/ treadmill or bike, for consistency, but that wasn't working - and didn't track intensity from weights sessions.

[marky65]

09/04/09

Cardio PM

Treadmill - 50 mins

Cycle - 15 mins

Total Cals - 880 cals

I am finding using the HRM excellent for motivation. Trying to equal or better the previous workout. I knocked 4 mins off my 4km time so was wrapped with that.

I know I will ossibly lose a bit of muscle mass, but hey.....I can live with that as theres many weeks to go to the goal and my heart is gonna love me for doing this :pfft:

[teamfatboy]

Great attitude \:D/ - yep, a little lean muscle lost, but great cardio fitness, and a harder look as you lean out too. (and having just done a workout that lasted 50min but only burned 768cal, know exactly how hard you had to work to do 880!)

Good work on the 4km time.. I'm trying that, with an eye on a local 10km at the end of June.

[marky65]

Cheers TFB, I am sure you will do well.

10/04/09

No gyms open today so went for a walk for 2 1/2 hours up Mount Piroingia. Legs a bit sore now..... :pfft:

[marky65]

11/04/09

Cardio AM

Treadmill - 25 mins

Cycle - 15 mins

Got to the gym to late and was going to shut.

Total Cals - 440cals

[marky65]

16/04/09

Have had a crap week at work so far so the gym came 2nd this week so far. Back into it now then to chase down TFB.

Weights AM

Chest

Incline Bench DB - 20 @ 12, 15 @ 15, 10 @ 17, 6 @ 22

Cable X Over - 15 @ 24, 10 @ 30, 6 @ 36

Flat Bench DB Flyes - 15 @ 12, 12 @ 14, 10 @ 16, 6 @ 19

Biceps

BB Curls - 15 @ 22.5, 10 @ 25, 8 @ 27.5

Hammer Curls - 10 @ 11, 8 @ 13, 6 @ 16

Cable Curls - 6 @ 48, 8 @ 42, 8 @ 36, 8 @ 24

[teamfatboy]

That's a shame that work got in the way - I had the same thing this week. I missed Sunday, so trained Monday. Normally I train Tues/Thurs, but had a big meeting, so trained Tues/Weds...with impact on the intensity as a result. Now it's enforced rest days 'cos the calendar's jammed up in th office til the weekend..and a business trip next week :evil:

[marky65]

17/04/09

Weights PM

Shoulders

DB Press - 15 @ 11, 12 @ 13, 10 @ 15, 8 @ 17

Reverse DB Flyes - 12 @ 12, 10 @ 14, 8 @ 17

Upright BB Rows - 12 @ 30, 8 @ 40, 6 @ 45

DB Shrugs - 10 @ 26, 6 @ 31, 6 @ 36

Triceps

BB SkullCrushers - 12 @ 27.5, 10 @ 27.5, 10 @ 27.5

Rope Pushdowns - 10 @ 50, 10 @ 50, 10 @ 50

Bench Dips - 10 / 10 / 10

[marky65]

18/04/09

Cardio AM

Treadmill- 30 mins (400 cals)

Abs

Incline Sit Ups - 15/15/10/10

[Gym rat]

400 cals burned up on the treamill in 30 minutes wow I burn 284 cals that is walking on the treadmill for half hour hour on levle eight.

[marky65]

Is that off the treadmill or HRM??

20/04/09

Cardio PM

Cross Trainer - 20 mins

Treadmill - 20 mins

Bike - 20 mins

Total Cals - 769 cals (off Polar HRM)

[marky65]

21/04/09

Weights PM

Back

Wide grip Pulldowns - 15 @ 42, 10 @ 49, 8 @ 56, 6 @ 63

Bent Over DB Rows - 10 @ 19, 10 @ 22, 6 @ 26

Narrow Pulldowns - 12 @ 49, 10 @ 56, 6 @ 63

Hyper Extensions - 10 / 10 / 10

Abs

Incline Situps - 10 / 10 / 10 / 10 / 10

Cable Crunches - 12 @ 35, 10 @ 42, 8 @ 45

Bike - 15 mins

[marky65]

22/04/09

Weights AM

Quads

Squats - 15 @ 60, 12 @ 70, 12 @ 70, 12 @ 80

Leg Extn - 15 @ 7P, 12 @ 8P, 10 @ 9P

Leg Press- 12 @ 170, 10 @ 190, 8 @ 210, 6 @ 230

Calves

Calf Press - 15 @ 170, 15 @ 190, 15 @ 210, 15 @ 230

Standing Calf Raise - 12 @ 300lbs, 12 @ 300lbs, 12 @ 300lbs

[marky65]

23/04/09

Weights AM

Shoulders

Lat Raise(side) - 15 @ 10, 12 @ 11.5, 10 @ 14, 12 @ 11.5

DB Press - 10 @ 14, 10 @ 16, 10 @ 16

Reverse Flyes - 15 @ 11.5, 10 @ 14, 10 @ 14

Shrugs - 12 @ 22.5, 12 @ 26.5, 10 @ 30

Biceps

Incline DB Curls - 12 @ 11.5, 10 @ 14, 8 @ 16

Cable Curls - 8 @ 80lbs, 10 @ 80lbs, 12 @ 70lbs

[marky65]

28/04/09

Cardio AM

30 mins - Treadmill & Bike (350 cals)

Weights PM

Shoulders

Lat Side Raise - 10 @ 10, 10 @ 12, 10 @ 12

Upright Row - 12 @ 40, 12 @ 40

Reverse Flyes - 8 @ 16, 10 @ 15, 12 @ 13

DB Shoulder Press - 12 @ 11, 10 @ 13, 8 @ 14, 6 @ 16

Abs

S/B Crunch - 20 / 15/ 15 / 20

S/B Rev Crunch - 15 / 15 / 15 / 15

Ab Bridges -40 s / 30s / 30s

Have had the man flu the last couple of days so wasn't in the right state for training. Back into it now though :nod:

[marky65]

29/04/09

Weights PM ( all KGs)

Quads

Leg Extn - 12 @ 50, 12 @ 60, 12 @ 70

45 Leg Press - 12 @ 170, 10 @ 190, 8 @ 210, 6 @ 260 :shock:

BB Lunges - 12 @ 70, 12 @ 80 (each side)

Calves

45 calf Press - 12 @ 170, 10 @ 190, 8 @ 210, 6 @ 260

Standing Calf Raise - 15 @ 140, 15 @ 140, 15 @ 150, 15 @ 150

Bike - 15 mins just to make sure the legs were toasted.

[teamfatboy]

Nice incline leg press - that's a lotta plates, eh!

[marky65]

Cheers TFB. There were no BIG plates left :pfft:

30/04/09

Weight - 100.4kg (PM weight)

Cardio PM

Bike - 15 mins

Treadmill - 20 mins

Total Cals - 352

Have weights this arvo with PT so thats going to be sore..... :evil:

[marky65]

30/04/09

Weights PM

Chest

InclineDB Press - 12 @ 15, 12 @ 17, 10 @ 19, 8 @ 22

Flat DB Press -8 @ 24.5, 10 @ 22, 12 @ 17

Incline DB Flyes - 12 @ 11, 12 @ 12, 12 @ 12

Flat DB Flyes - 15 @ 13, 15 @ 13, 15 @ 13 :flames:

Triceps

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

DB Kick backs - 15 @ 6, 15 @ 5 (each side)

Push downs - 15 @ 36, 15 @ 36

I knew my chest was toasted when I couldn't lift the 22.5kg bar up for the triceps :roll: