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 |
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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.
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