After the last few gym sessions, if I don't meet my goal weight tomorrow I may just cut off one of my legs and get off the scales again.
That is all.
Tuesday, 30 April 2013
Sunday, 28 April 2013
You do run run run, you do run run
So today we went for 3.5k, again a "see if I can do it" exercise following on from how much I enjoyed the 2.5k run last Saturday.
It's been a tiring couple of days with work and uni assignments, many late nights and I missed most of my vitamin supplements yesterday too through forgetting/rushing, so I wasn't expecting miracles. During the 2.5k I was able to "run through" the pain by about 1.2-1.3km, and I was hoping the same would alleviate me of the pain this time. 1.2k came and went and I was still in agony. 1.5k, still hurting. 1.8k, still hurting. It took until 2km to "run through", but eventually it came, my muscles stopped resisting and the run got on properly.
Not only did I complete the 3.5k, but I took an impressive 6 seconds off my 2.5k time compared to last week along the way. My average speed was nearly half a kilometer an hour faster too.
Rounded out with upper body work today. When I started my membership in December I could only shoulder press 15kg, today I was repping 50kg sets. It's been an eye opener since I got this trainer just how much progress I've made.
Weigh in day is Wednesday and it's full speed ahead to try and beat my April target of getting under 18stone. To do this I need to lose another 3lbs. I told my trainer this last week and we're going for it, he's been so supportive and encouraging it's unreal. Booked in for a max cardio session on Tuesday night, and I'm doubling tightness on the diet/food plan between now and then.
Fingers crossed for goal attainment!
It's been a tiring couple of days with work and uni assignments, many late nights and I missed most of my vitamin supplements yesterday too through forgetting/rushing, so I wasn't expecting miracles. During the 2.5k I was able to "run through" the pain by about 1.2-1.3km, and I was hoping the same would alleviate me of the pain this time. 1.2k came and went and I was still in agony. 1.5k, still hurting. 1.8k, still hurting. It took until 2km to "run through", but eventually it came, my muscles stopped resisting and the run got on properly.
Not only did I complete the 3.5k, but I took an impressive 6 seconds off my 2.5k time compared to last week along the way. My average speed was nearly half a kilometer an hour faster too.
Rounded out with upper body work today. When I started my membership in December I could only shoulder press 15kg, today I was repping 50kg sets. It's been an eye opener since I got this trainer just how much progress I've made.
Weigh in day is Wednesday and it's full speed ahead to try and beat my April target of getting under 18stone. To do this I need to lose another 3lbs. I told my trainer this last week and we're going for it, he's been so supportive and encouraging it's unreal. Booked in for a max cardio session on Tuesday night, and I'm doubling tightness on the diet/food plan between now and then.
Fingers crossed for goal attainment!
Wednesday, 24 April 2013
Week #20 (24/04/13)
So after a great week at the gym and new food plan, I've got high hopes for today.
Here goes...
Weight: 18st 2lb (-2lb)
Chest: 44.5" (unchanged)
Stomach: 42.5" (-1")
Waist: 41" (unchanged)
Collar: 16.5" (-0.25")
Reduction or no change in every area, score. The scales taunted me, showing 18st 1lb at first, but then flicking to 2lb after a few seconds. That damned chest measurement is still refusing to change, but oh well.
Onwards and downwards!
The Good:
- 3 fantastic sessions with the trainer
- Stuck to the food plan perfectly all week, no cheats or badnesses
- Enjoying the running!
- 2.5k test run!
The Bad:
- Not drinking enough water, need to get back on top of this
- Erm, that's about it this week!
Here goes...
Weight: 18st 2lb (-2lb)
Chest: 44.5" (unchanged)
Stomach: 42.5" (-1")
Waist: 41" (unchanged)
Collar: 16.5" (-0.25")
Reduction or no change in every area, score. The scales taunted me, showing 18st 1lb at first, but then flicking to 2lb after a few seconds. That damned chest measurement is still refusing to change, but oh well.
Onwards and downwards!
The Good:
- 3 fantastic sessions with the trainer
- Stuck to the food plan perfectly all week, no cheats or badnesses
- Enjoying the running!
- 2.5k test run!
The Bad:
- Not drinking enough water, need to get back on top of this
- Erm, that's about it this week!
 12th December 2012 19st 6lb / 272lb |
 10th April 2013 18st 3lb / 255lb |
 24th April 2013 18st 2lb / 254lb |
 |
 |
 |
Monday, 22 April 2013
Run fatboy run!
So I told my trainer about the 5k run during our session on Saturday and he's proper excited for me trying for it. He's confident we'll be able to get me in shape by June no problems.
Saturday was mostly upper body resistance work and holy bejesus did I struggle. Hit my failure point way too early on some of the exercises and still feeling it this morning.
At the end of the session we went for an off-the-cuff Cooper Test for me to see how long I could run for in a single sitting. Initially I was given control of the pace myself but was only able to run for just under 5 minutes before needing to slow down. Chris then took over the speed controls once I got jogging again and found a much better pace. The final 7 minutes of the run were vastly easier than the first 5 and I actually ended the test with a smile on my face wanting to run more. It was an AMAZING feeling, felt so alive and I think I've been bitten by the bug. All I want to do is run!
We're going to do a 2.5k test run this week to see how I get on, and the goal is to work up to a full 5k run in 4 weeks time, leaving me one weeks rest before the actual event.
Can't wait!
Saturday was mostly upper body resistance work and holy bejesus did I struggle. Hit my failure point way too early on some of the exercises and still feeling it this morning.
At the end of the session we went for an off-the-cuff Cooper Test for me to see how long I could run for in a single sitting. Initially I was given control of the pace myself but was only able to run for just under 5 minutes before needing to slow down. Chris then took over the speed controls once I got jogging again and found a much better pace. The final 7 minutes of the run were vastly easier than the first 5 and I actually ended the test with a smile on my face wanting to run more. It was an AMAZING feeling, felt so alive and I think I've been bitten by the bug. All I want to do is run!
We're going to do a 2.5k test run this week to see how I get on, and the goal is to work up to a full 5k run in 4 weeks time, leaving me one weeks rest before the actual event.
Can't wait!
Friday, 19 April 2013
5k run
Just a quick post at the moment.
Completed "leg day" with my trainer on Wednesday, and gotten my own program and food plan from him too. Plenty of material to work with. Legs are still hurting like a mother today though.
I'm signing up to do a charity 5k run in June, this I have decided today as a goal. Can I train to do that in 6 weeks? Well, we'll see, but I'm going to give it a damned good try.
Sponsorship details will follow soon!
Completed "leg day" with my trainer on Wednesday, and gotten my own program and food plan from him too. Plenty of material to work with. Legs are still hurting like a mother today though.
I'm signing up to do a charity 5k run in June, this I have decided today as a goal. Can I train to do that in 6 weeks? Well, we'll see, but I'm going to give it a damned good try.
Sponsorship details will follow soon!
Wednesday, 17 April 2013
Week #19 (17/04/13)
Sooooo....
Weight: 18st 4lb (+1lb)
Chest: 44.5" (unchanged)
Stomach: 43.5" (+1")
Waist: 41" (unchanged)
Collar: 16.75" (+0.5")
The Good:
- Completed two sessions with my new personal trainer, on Thursday and Saturday
- erm...
The Bad:
- Hosted a barbecue on Sunday, which although had good clean food and lots of veg/salad, also had some beers involved
- Back at University all this week for assessment, which basically means being paid to sit around doing **** all watching a bunch of academics make mountains of work out of tasks that would take me 20 minutes to complete
- 8am sleep clinic appointment this morning meant waking up at 4.30am. Not in itself terrible, but I forgot, and didn't get to bed until 1am. This isn't really something that's affected the week, just something that's put me in a bad/exhausted mood today, especially as the appointment was a complete waste of time.
The trainer sessions were incredibly exhausting but enjoyable at the same time. We focussed exclusively on cardio on Saturday and although I nearly threw up at one point (I may have left breakfast too close to the start of the session) I smashed all previous personal bests for cardio achievements.
I was meant to be doing a solo session at the gym on Monday, but didn't get out of University until very late. Had a date last night so couldn't go then. Would've preferred the gym. Date was rubbish. Back with the trainer (Chris) tonight, where he told me we'll be focussing on lower body resistance training. Quite looking forward to it, as I know my legs are in pretty good shape at least.
Disappointed with the lack of losses/measurement gains, but it's just been a shit week. Also the beers on Sunday, was about half a dozen in all and it's the first time I've had beer in a long time. My body is probably still figuring out what to do with all the calories.
I'll leave it there as all I want to do is rant about my shit University job (among other things, I have to work the first two weeks of May unpaid, seriously can't be bothered), but you don't want to hear that.
I'll try harder this week, and those numbers will do good again.
Weight: 18st 4lb (+1lb)
Chest: 44.5" (unchanged)
Stomach: 43.5" (+1")
Waist: 41" (unchanged)
Collar: 16.75" (+0.5")
The Good:
- Completed two sessions with my new personal trainer, on Thursday and Saturday
- erm...
The Bad:
- Hosted a barbecue on Sunday, which although had good clean food and lots of veg/salad, also had some beers involved
- Back at University all this week for assessment, which basically means being paid to sit around doing **** all watching a bunch of academics make mountains of work out of tasks that would take me 20 minutes to complete
- 8am sleep clinic appointment this morning meant waking up at 4.30am. Not in itself terrible, but I forgot, and didn't get to bed until 1am. This isn't really something that's affected the week, just something that's put me in a bad/exhausted mood today, especially as the appointment was a complete waste of time.
The trainer sessions were incredibly exhausting but enjoyable at the same time. We focussed exclusively on cardio on Saturday and although I nearly threw up at one point (I may have left breakfast too close to the start of the session) I smashed all previous personal bests for cardio achievements.
I was meant to be doing a solo session at the gym on Monday, but didn't get out of University until very late. Had a date last night so couldn't go then. Would've preferred the gym. Date was rubbish. Back with the trainer (Chris) tonight, where he told me we'll be focussing on lower body resistance training. Quite looking forward to it, as I know my legs are in pretty good shape at least.
Disappointed with the lack of losses/measurement gains, but it's just been a shit week. Also the beers on Sunday, was about half a dozen in all and it's the first time I've had beer in a long time. My body is probably still figuring out what to do with all the calories.
I'll leave it there as all I want to do is rant about my shit University job (among other things, I have to work the first two weeks of May unpaid, seriously can't be bothered), but you don't want to hear that.
I'll try harder this week, and those numbers will do good again.
Wednesday, 10 April 2013
Week #18 (10/04/13)
So a roundup of this week, a mixed bag.
Managed solid 2 hour gym sessions on Friday, Sunday and Tuesday. I've increased my weights & settings on every exercise I do now. As an example of what I've been doing lately, here's yesterdays routine:
- 15 minutes treadmill. 3 minutes at 5.5kph (brisk walk), 2 minutes at 11.5kph (fast jog). Repeated 3 times during the 15 minutes.
- Lateral pull-downs, 4 sets of 12 reps, 45kg (started at 30kg 2-3 weeks ago)
- Leg press, 4 sets of 12 reps, 90kg (started at 60kg 2-3 weeks ago)
- Low row, 4 sets of 12 reps, 45kg (started at 30kg 2-3 weeks ago)
- Shoulder press (new), 4 sets of 12 reps, 15kg - real struggle on this one, needs work
- Butterfly, 4 sets of 12 reps, 25kg (started at 15kg 2-3 weeks ago)
- Ab crunch, 4 sets of 12 reps, 20kg
- 20 minutes cross trainer/elliptical, resistance level 8 (when I started, 20 minutes on level 5 would break me)
- 10 minute treadmill, medium walk as cooldown
I've been adding some bicep curls in the last couple of sessions as well, but not found a steady routine with those yet.
As you can see there's been steady progress over the weeks. I've generally been increasing the lift weights once a week. If I can still use my limbs at the end of the 4th set, then I'll increase. Starting to see some definition in my legs already, but my upper body strength is lacking considerably. It's important for me to remember my goal though, which is weight loss, not building. I know the two go hand in hand to some extent, but still.
And this weeks numbers:
Weight: 18st 3lb (+1lb)
Chest: 44.5" (unchanged)
Stomach: 42.5" (-0.5")
Waist: 41" (-0.5")
Collar: 16.25" (-0.25")
A little disappointed at being 1lb up, not sure what to say to that. It was my fathers birthday on Sunday and there was of course a nice dinner and cake, guess it didn't help. The measurements are still creeping downwards though, this I am happy with. Chest still unchanged! Hasn't budged in forever.
Diet checking is in order I think. Been on the grilled meat & salad (usually chicken) almost every night this week, and I've noticed in the past when I do this regularity becomes an issue. Need to get some more fiber going on, probably in fruit and some greens.
A good week for the most part, aside from the scales moving in the wrong direction. They've got to go down next week.
Got my first session with a trainer tomorrow, so perhaps getting a proper workout plan/routine will make the difference.
I said in a previous post I'd do pictures every 20lbs lost. Clearly I haven't lost 20lb. I just haven't had a visual reference in a while, so thought I'd do one. Originally I was just going to compare today to my beginning, but then I thought it'd be interesting to compare to my previous photo, where I was 4lbs lighter. Remember that 21st February marked the end of my surgery/infection recovery. I'd lost a lot of weight in a short time, but it wasn't really through the right methods.
What I can take some comfort from today is that although I may be 4lbs up on 21/2, I can clearly see my body is physically in better shape. Posture, the beginnings of hints of definition and shape are all in a happier place.
Managed solid 2 hour gym sessions on Friday, Sunday and Tuesday. I've increased my weights & settings on every exercise I do now. As an example of what I've been doing lately, here's yesterdays routine:
- 15 minutes treadmill. 3 minutes at 5.5kph (brisk walk), 2 minutes at 11.5kph (fast jog). Repeated 3 times during the 15 minutes.
- Lateral pull-downs, 4 sets of 12 reps, 45kg (started at 30kg 2-3 weeks ago)
- Leg press, 4 sets of 12 reps, 90kg (started at 60kg 2-3 weeks ago)
- Low row, 4 sets of 12 reps, 45kg (started at 30kg 2-3 weeks ago)
- Shoulder press (new), 4 sets of 12 reps, 15kg - real struggle on this one, needs work
- Butterfly, 4 sets of 12 reps, 25kg (started at 15kg 2-3 weeks ago)
- Ab crunch, 4 sets of 12 reps, 20kg
- 20 minutes cross trainer/elliptical, resistance level 8 (when I started, 20 minutes on level 5 would break me)
- 10 minute treadmill, medium walk as cooldown
I've been adding some bicep curls in the last couple of sessions as well, but not found a steady routine with those yet.
As you can see there's been steady progress over the weeks. I've generally been increasing the lift weights once a week. If I can still use my limbs at the end of the 4th set, then I'll increase. Starting to see some definition in my legs already, but my upper body strength is lacking considerably. It's important for me to remember my goal though, which is weight loss, not building. I know the two go hand in hand to some extent, but still.
And this weeks numbers:
Weight: 18st 3lb (+1lb)
Chest: 44.5" (unchanged)
Stomach: 42.5" (-0.5")
Waist: 41" (-0.5")
Collar: 16.25" (-0.25")
A little disappointed at being 1lb up, not sure what to say to that. It was my fathers birthday on Sunday and there was of course a nice dinner and cake, guess it didn't help. The measurements are still creeping downwards though, this I am happy with. Chest still unchanged! Hasn't budged in forever.
Diet checking is in order I think. Been on the grilled meat & salad (usually chicken) almost every night this week, and I've noticed in the past when I do this regularity becomes an issue. Need to get some more fiber going on, probably in fruit and some greens.
A good week for the most part, aside from the scales moving in the wrong direction. They've got to go down next week.
Got my first session with a trainer tomorrow, so perhaps getting a proper workout plan/routine will make the difference.
12th December 2012 19st 6lb / 272lb |
 21st February 2013 17st 13.5lb / 251lb |
10th April 2013 18st 3lb / 255lb |
|
 |
|
I said in a previous post I'd do pictures every 20lbs lost. Clearly I haven't lost 20lb. I just haven't had a visual reference in a while, so thought I'd do one. Originally I was just going to compare today to my beginning, but then I thought it'd be interesting to compare to my previous photo, where I was 4lbs lighter. Remember that 21st February marked the end of my surgery/infection recovery. I'd lost a lot of weight in a short time, but it wasn't really through the right methods.
What I can take some comfort from today is that although I may be 4lbs up on 21/2, I can clearly see my body is physically in better shape. Posture, the beginnings of hints of definition and shape are all in a happier place.
Monday, 8 April 2013
Mid-week
Just a short update.
Managed two very good gym sessions, Friday and Sunday. Upped my weights in all areas this week, so progress is definitely continuing.
What was interesting is I got back on the Cross Trainer (I believe Americans refer to it as an "Elliptical"?) this week and did a workout that used to have me dripping in sweat by the end and my legs feeling like lead. Suffice to say neither happened. Legs were fine, and although my heart rate was up a bit (130), it used to top out at 155-160 during this routine. Progress! Time to up the game.
I've booked myself in to see a trainer tomorrow night to develop a proper (6 week) plan, and I'm seeing another trainer later in the week to discuss Personal Trainer services to kick it off.
Managed two very good gym sessions, Friday and Sunday. Upped my weights in all areas this week, so progress is definitely continuing.
What was interesting is I got back on the Cross Trainer (I believe Americans refer to it as an "Elliptical"?) this week and did a workout that used to have me dripping in sweat by the end and my legs feeling like lead. Suffice to say neither happened. Legs were fine, and although my heart rate was up a bit (130), it used to top out at 155-160 during this routine. Progress! Time to up the game.
I've booked myself in to see a trainer tomorrow night to develop a proper (6 week) plan, and I'm seeing another trainer later in the week to discuss Personal Trainer services to kick it off.
Wednesday, 3 April 2013
Week #17 (03/04/13)
So resuming my weekly tracking, here we go.
Weight: 18st 2lb (-1lb)
Chest: 44.5" (unchanged)
Stomach: 43" (-1")
Waist: 41.5" (unchanged)
Collar: 16.5" (unchanged)
I managed a single gym session on Sunday, but it was a very good one. Main focus was weights this time as jogging attempts were met with poor balance owing to very cold/aching legs. Nearly came off the treadmill so decided to step it down a notch on the cardio. I did manage to do the opposite on weights though, upping levels on three of the five exercises I do.
All in all I'm happy with the above. It's not a huge reduction but it's still just that, a reduction. Main thing though is I seem to have stabilised the seesaw of figures I was getting over the last month or so, which is a relief. University teaching is over, so that's the majority of the stress gone from my life for the moment. It's slowly being replaced with stress/doubt/worry involving the new ladyfriend (I am absolutely hopeless at relationships, let me state for the record) but that's a worry I'd choose any day over constant workplace stress.
Several other bloggers I read use weekly/monthly goals, so maybe I'll give that a go.
By the end of April, I'd like to not only break but actually stay below the 18stone barrier. What I mean is I won't be satisfied with a single week under target weight, but I will be happy if I can do it two in a row.
I'm also going to get some input on gym/weights, as my measurements seem to have plateau'd for the time being. My chest specifically hasn't budged in many, many weeks. When I work chest press/butterfly/chest pull exercises, those aimed at the chest, I'm getting no burn/work at all in the target areas. Everything is working/burning in the arms instead. My logic offers me two possibilities:
a) I'm doing it wrong
b) My arms are so weak they're holding up where the strain should be getting to
Knowing how little I can lift, I'm suspect it's the latter. I ran into a similar situation with my cardio, where my legs would burn out long before my heart rate ever picked up. I can now readily work myself into an excellent cardio burn without my legs dying, so I'm sure if I persevere I can get the weights to start affecting the right areas.
Weight: 18st 2lb (-1lb)
Chest: 44.5" (unchanged)
Stomach: 43" (-1")
Waist: 41.5" (unchanged)
Collar: 16.5" (unchanged)
I managed a single gym session on Sunday, but it was a very good one. Main focus was weights this time as jogging attempts were met with poor balance owing to very cold/aching legs. Nearly came off the treadmill so decided to step it down a notch on the cardio. I did manage to do the opposite on weights though, upping levels on three of the five exercises I do.
All in all I'm happy with the above. It's not a huge reduction but it's still just that, a reduction. Main thing though is I seem to have stabilised the seesaw of figures I was getting over the last month or so, which is a relief. University teaching is over, so that's the majority of the stress gone from my life for the moment. It's slowly being replaced with stress/doubt/worry involving the new ladyfriend (I am absolutely hopeless at relationships, let me state for the record) but that's a worry I'd choose any day over constant workplace stress.
Several other bloggers I read use weekly/monthly goals, so maybe I'll give that a go.
By the end of April, I'd like to not only break but actually stay below the 18stone barrier. What I mean is I won't be satisfied with a single week under target weight, but I will be happy if I can do it two in a row.
I'm also going to get some input on gym/weights, as my measurements seem to have plateau'd for the time being. My chest specifically hasn't budged in many, many weeks. When I work chest press/butterfly/chest pull exercises, those aimed at the chest, I'm getting no burn/work at all in the target areas. Everything is working/burning in the arms instead. My logic offers me two possibilities:
a) I'm doing it wrong
b) My arms are so weak they're holding up where the strain should be getting to
Knowing how little I can lift, I'm suspect it's the latter. I ran into a similar situation with my cardio, where my legs would burn out long before my heart rate ever picked up. I can now readily work myself into an excellent cardio burn without my legs dying, so I'm sure if I persevere I can get the weights to start affecting the right areas.
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