Back to Fitness - Lose Weight, then Gain Muscle

mrpink6789

Just keep at it man. What do you think the lack of motivation was from? Not losing weight/gaining muscle quick enough for yourself?

marathonic

mrpink6789 wrote: »

Just keep at it man. What do you think the lack of motivation was from? Not losing weight/gaining muscle quick enough for yourself?

Basically, it was alcohol. I was out on halloween night and then at a leaving party for a friend who's off to Australia on Monday.

I didn't bother training on Tuesday as I was too hungover and then thought, 'shir I'll leave it till next week'. Come next week, I came down with the flu.

I'm cutting the alcohol out from now to Christmas (and maybe longer depending on results) so that shouldn't be a problem going forward.

marathonic

Well, back at it this morning. Doing cardio for the first time in over 2 weeks. I done the same threadmill session as last time (albeit, I found it tougher) but cut the bike session down by 10 minutes.

I'm sure I'll be back to normal by the end of this week.

My weight has dropped a little but I assume it's muscle lost as opposed to fat (or mostly anyway). I'm now 81.5kg so it won't be long before I hit 80kg.

marathonic

Well, todays session went better than expected after a couple of weeks off (well, I did a few things last Friday on the bench and weights I bought for home - when I can't get to the gym - but nothing structured).

7 minute threadmill warmup

Leg Extension 50
Leg Curl 45
Lat Pulldown 45
Shoulder Press 25 (can't yet complete all 3 sets)
Triceps Push Down 45
Leg Press 100 (+10kg)
Chest Press 32.5
Seated Row 35 (can't yet complete all 3 sets)
Abs Machine 40
Fly Machine 35
Back Extension 50 (+5kg)

7 minute threadmill cooldown

marathonic

Okay, well this morning my glutes were slightly sore and my left bicep moreso (still is when I stretch it). However, it's cardio day so I went to the gym and done 30 minutes (+5 cooldown) on the threadmill at level 10 (random) and 10kph.

The session really killed me and got my heartrate really high (near 200). I had intended to do a bike session after it but hopped on the scales after the threadmill and used the fact that it now reads 80kg as an excuse not to bother - this is one of my subgoals (although the fact that I was knackered had more to do with it).

I've now 5kg of the intended 10kg off and am lifting a bit heavier than I was when I started (so have lost more than 5kg considering I've put on muscle). I'd imagine that my bodyweight goal will be reached before Christmas and I will then up the calories. This should aid me during my weights sessions.

here to be trained

sorry dude but was reading your log, you continuously spell treadmill with a 'h'. its spelt treadmill, not threadmill. other than that its a great log.

marathonic

Another good session today with rises in the weight on 6 machines.

7 minute treadmill warmup

Leg Extension 52.5 (+2.5kg)
Leg Curl 47.5 (+2.5kg)
Lat Pulldown 45
Shoulder Press 25 (can't yet complete all 3 sets)
Triceps Push Down 47.5 (+2.5kg)
Leg Press 100
Chest Press 35 (+2.5kg)
Seated Row 35 (can't yet complete all 3 sets)
Abs Machine 42.5 (+2.5kg)
Fly Machine 37.5 (+2.5kg)
Back Extension 50
Biceps Curl 16.25

Attempt at HIIT and then a cooldown.

My attempt at HIIT was 8kph for 1 minute and 15kph for 30 seconds for a total of ten minutes on treadmill.

marathonic

Today was cardio day. I've decided to completely replace the 30 (+5) minute slow-steady bike with some HIIT. I'm doing this for the rest of the year to add variety and reduce the amount of time I need to spend in the gym before work. The HIIT will be for 10 (+3) minutes so I'll save 22 minutes each cardio morning.

So my workout was:

30 minutes (+ 5 cooldown) on threadmill at level 10, random, 10kph
85rpm for a minute followed by 120-130rpm for half a minute on the bike for a total of 10 minutes (+3 cooldown)


I switched my HIIT to the bike based on a comment on another tread - the treadmill isn't ideal for HIIT due to the time it takes the belt to speed up/slow down.

The HIIT burned 150 calories as opposed to the normal, slow-steady 380 calories. However, the HIIT raises your metabolism more so I should burn more calories for a few hours after the session. I'm also saving 22 minutes and adding some variety to avoid getting bored.

marathonic

Again, I'm quite happy with todays session and raised the weight on a number of machines. On the lat pulldown, I raised the weight by 2.5kg but only managed to complete 8 out of the last set of 12.

Leg Extension 55 (+2.5kg)
Leg Curl 50 (+2.5kg)
Lat Pulldown 47.5 (can't yet complete all 3 sets)
Shoulder Press 25 (can't yet complete all 3 sets)
Triceps Push Down 50 (+2.5kg)
Leg Press 105 (+5kg)
Chest Press 37.5 (+2.5kg)
Seated Row 35 (can't yet complete all 3 sets)
Abs Machine 45 (+2.5kg)
Fly Machine 37.5 (+2.5kg)
Back Extension 52.5 (+2.5kg)
Biceps Curl 16.25

That's raises in the weight on 8 machines. Tomorrow is a rest day, Monday will be cardio and I plan to keep everything above the same on Tuesday except for maybe the biceps curl as they're all quite tough.

I also done 180 calories total worth of warmup/cooldown.

So far, I've ate:

An egg and an oatcake with peanut butter
1.5 scoops Whey Protein
Bowl of porridge with semi-skimmed milk
A small orange
50g of Beef Jerky

marathonic

Some unhealthy eating this weekend. After my post yesterday, I had a chinese (chips, fried rice and chicken satay) and four cream crackers with cheese. Still, given the workout yesterday, I'd say I was pretty close to maintenance.

This morning, I had a protein shake and a large fry. I had another cream cracker with cheese and then dinner (lamb, cauliflower, broccoli and potatoes). I'd no workout today so was over maintenance.

On the bright side, I had no alcohol this weekend. I usually have about 8 drinks on a Friday and Saturday night. That equates to somewhere in the region of 4,000 calories. However, I firmly believe that alcohol calories are different to food calories, i.e. if I gave up the booze and ate an extra 4,000 calories every weekend, I'd pile on the weight. I'm cutting down on the booze bigtime though.

mrpink6789

Wish I had your willpower regarding alcohol, 2 nights of it this weekend!

marathonic

Well, not sure about the willpower yet. I've only been off it since halloween and it's the first time in years I've not drank in 2 weeks. We'll see though.

Last week was the first time I made the gym six times in one week and I'll be doing the same this weekend if all goes well.

marathonic

Well, today was cardio day.

I done my normal 30 minutes (+5 cooldown) at level 10 and 10kph on the treadmill. I intended to do 10 minutes HIIT on the bike but burned out after 7

Total calories was 538 + 123 = 661.

Regarding the HIIT, I'm going to stick with it. I managed 10 minutes last week so I don't know what happened today. I'm going to get that back to 10 minutes - if it doesn't happen by the end of next week, I'll have no choice but to eat some carbs before my session (at the moment I just have 2 eggs in the morning and a protein shake after).

The slow-steady burns a higher total number of calories so I was tempted to switch back to it but, instead, have decided to stick with the HIIT. I'm doing 1 minute slow, 30 seconds fast now and would be delighted if I could get this up to 45 seconds slow, 45 seconds fast before Christmas.

marathonic

Weights day again. I'm starting to look forward to the weights moreso than the cardio with the progress I've made the past few sessions.

I done 275 calories worth of warm-up/cooldown on the treadmill and then the following:

Leg Extension 55
Leg Curl 50
Lat Pulldown 47.5 (completed all 3 sets)
Shoulder Press 25 (only missed the very last rep)
Triceps Push Down 50
Leg Press 110 (+5kg)
Chest Press 40 (+ 2.5kg : can't yet complete all 3 sets)
Seated Row 35 (can't yet complete all 3 sets)
Abs Machine 45
Fly Machine 37.5
Back Extension 55 (+2.5kg)
Biceps Curl 18.75 (+2.5kg)

Don't have a clue what I'm gonna try increasing for the next session. They were all pretty tough. Maybe just the Fly machine.

marathonic

Well todays session was quite good too. As I said in my previous post, I’m starting to look forward to the weights days moreso than the cardio days with the progress I’ve been making. Therefore, I thought it’s about time I up the ante on the cardio. I’m still sticking to the HIIT. The 10 minutes (+3 cooldown) burns about 220 calories less than the 30 minutes (+5 cooldown) of slow-steady on the bike. From what I’ve read, the HIIT will increase my metabolism for the rest of the day.

I’m not sure what difference that makes in calories. I like to know the difference to keep me motivated so I’m going to give what I think may be a conservative estimate of 70 calories extra burned throughout the day. That gives a difference of 150 calories per cardio session with a reduced gym time of 22 minutes. I think that’s a good trade-off and I also have to take into account that the HIIT should help me raise the speed of my slow-steady on the treadmill too.

The following was what I did today:

30 minutes (+5 cooldown) on treadmill at level 10 (random) and 10.2kph (+0.2kph)
10 minutes (+3 cooldown) on bike at level 12 – 30 second sprints followed by 1 minute slower (6 sprints)

Total calories burned was 552 + 153 = 705.

marathonic

Since post #56 one week ago, I've not made any progress in cutting any of my remaining 5kg bodyweight target. However, I'm in no way demotivated because I've had some good training sessions.

I've increased the weight on most machines (in excess of 40kg combined).

I've also started increasing the treadmill speed (just by 0.2kph today).

Finally, I switched the slow-steady bike to HIIT. The latest session was 6 intervals of 30 seconds sprint followed by 1 minute of cooldown.

The goal is to increase the treadmill speed to 12kph before Christmas. At that point, I'll probably do the treadmill and HIIT on separate days. I'll also do the spin classes on the third cardio day.

I also want to work towards a 45 second/45 second split on the HIIT between now and Christmas.

When I reach my weight goal of 75kg, I'll remove one of the three cardio days. I haven't decided which yet.

I'm also going to look into switching gyms to one with a power rack. I've only been a member of the current gym for 2 months but it's a corporate membership so I need to check out what the minimum period I need to be signed up is.

One thing I'm dreading is the first few weeks of Starting Strength when I get started - what am I going to look like doing warmups if my work-sets on the bench press are <40kg? :eek:

mrpink6789

Take photos of yourself and measurements every few weeks, I found I saw a difference in them even if I didnt see a difference on the scales.

Also don't worry about starting off on nothing on Starting Strength, I started 11 weeks ago squatting the bar, this friday I'm aiming for 100kilos.

marathonic

mrpink6789 wrote: »

Take photos of yourself and measurements every few weeks, I found I saw a difference in them even if I didnt see a difference on the scales.

Also don't worry about starting off on nothing on Starting Strength, I started 11 weeks ago squatting the bar, this friday I'm aiming for 100kilos.

Thanks for the comment mrpink. What weight training had you done before starting this?

mrpink6789

For about 6 months I just concentrated on one exercise per main muscle group, first 3 months on machines then free weights - usuals, bench, bicep/tricep curls, OH dumbell press, calf/leg press, upright rows, think that was it, seems like so long ago. Starting Strength and Stronglifts 5X5 are excellent programs. Don't worry about starting off light, just get the technique right.

marathonic

Weights day again. I'm looking forward to the new year so I can get started on Starting Strength - if it comes to it, I'll even join a new gym despite being under contract in the current one (pay both for a while - hopefully that's not the case).

My current isolation machine routine is increasing my strength so I should be able to stick to the linear progression longer when I do finally get started.

Today, I done 189 calories worth of warm-up/cooldown on the treadmill and then the following:

Leg Extension 57.5 (+2.5kg)
Leg Curl 52.5 (+2.5kg)
Lat Pulldown 50 (+2.5kg : can't yet complete all 3 sets)
Shoulder Press 25 (didn't do well here - possibly due to the lat pulldown being so tough. Only completed half of last set)
Triceps Push Down 52.5 (+2.5kg)
Leg Press 115 (+5kg)
Chest Press 42.5 (+ 2.5kg : can't yet complete all 3 sets)
Seated Row 35 (can't yet complete all 3 sets)
Abs Machine 47.5 (+2.5kg)
Fly Machine 40 (+2.5kg)
Back Extension 57.5 (+2.5kg)
Biceps Curl 21.25 (+2.5kg)

This was the toughest weights session to date. Although I had planned to keep weights the same on Tuesday as they were on Saturday, I ended up increasing a lot of them anyway. However, I'm now planning to stick to the above weights on Saturday. You never know what I'll end up doing though - the only weights that I see any possibility of increasing on Saturday are the leg press and possibly the triceps pushdown.

marathonic

The following was what I did today:

30 minutes (+5 cooldown) on treadmill at level 10 (random) and 10.4kph (+0.2kph)
10 minutes (+3 cooldown) on bike at level 12 – 30 second sprints followed by 1 minute slower (6 sprints)

Total calories burned was 561 + 153 = 714.


The threadmill was tough enough but I should get another 0.4 rise in total next week. The HIIT on the bike was like 10 minutes of absolute hell. I was even trying to cheat by starting to slow down 1 second early for some of the sprints.

marathonic

I missed my Saturday session due to a birthday party on Friday night

The following was what I did today:

30 minutes (+5 cooldown) on treadmill at level 10 (random) and 10.6kph (+0.2kph)
10 minutes (+3 cooldown) on bike at level 12 – 30 second sprints followed by 1 minute slower (6 sprints)

Total calories burned was 565 + 156 = 721.


The HIIT was tough again. One thing though - I managed a bit quicker on the first few sprints but was a little slower on the last few. From what I've read, this means it was a more successful HIIT session.

marathonic

Today, I done 196 calories worth of warm-up/cooldown on the treadmill and then the following:

Leg Extension 60 (+2.5kg : Last couple of reps didn't use full range of motion)
Leg Curl 55 (+2.5kg : can't yet complete all 3 sets)
Lat Pulldown 50 (can't yet complete all 3 sets)
Shoulder Press 25 (can't yet complete all 3 sets)
Triceps Push Down 52.5
Leg Press 120 (+5kg - very tough but completed)
Chest Press 42.5 (can't yet complete all 3 sets)
Seated Row 35 (can't yet complete all 3 sets)
Abs Machine 47.5
Fly Machine 40
Back Extension 60 (+2.5kg)
Biceps Curl 21.25

marathonic

The following was what I did today:

30 minutes (+5 cooldown) on treadmill at level 10 (random) and 10.8kph (+0.2kph)
20 minutes (+5 cooldown) on bike at level 14, Random

Total calories burned was 576 + 268 = 844.

I wasn't fit to make the bike HIIT after the treadmill and, in my opinion, I probably don't need to make it HIIT every session anyway.

My diet so far today has been:

2 eggs
1.5 scoop whey

3 Brazil Nuts
Small Orange
1 Yoghurt

Wholewheat wrap with chicken and green salad

1 Yoghurt
3 Brazil Nuts


Don't know what's for dinner yet - will see when I get home.

marathonic

On Thursday, I done a shorter than normal weights session. I just didn't have the motivation to go on. I think it's because I made the mistake of eating FAR too little. All I ate before the session was a scone and the session was at midday.

The following is what I done:

Leg Extension 60
Leg Curl 55
Lat Pulldown 50
Shoulder Press 25
Triceps Push Down 52.5
Leg Press 120
Chest Press 42.5
Back Extension 60

I couldn't complete the 3 * 12 on them all - although I did manage the Lat Pulldown (with great difficulty). I missed the gym Friday and today - I've got pain in my back (I think the parts called Rhomboids or Anterior Deltoids). This is about half as painful now as it was last night so I'm going to do a cardio session tomorrow and continue with my normal Monday cardio session - so the next weights will be Tuesday.

marathonic

On another note, I'm considering decreasing the reps from 3 * 12 to 3 * 8 in the hope that it'll give a kick start to increasing the weights and will reduce my time spent in the gym. What do you think about this?

marathonic

Missed a few gym sessions but got back today.

The following was what I did today:

30 minutes (+5 cooldown) on treadmill at level 10 (random) and 11kph (+0.2kph)
10 minutes (+3 cooldown) on bike at level 12 – 30 second sprints followed by 1 minute slower (6 sprints)

Total calories burned was 587 + 156 = 743.

I'm noticing my knees getting a bit sore and I'm assuming it's all the running. I'm considering buying Glucosamine but am unsure as to whether it's beneficial - the research seems to be condradictory as to whether this is the case.

marathonic

The following was what I did today:

30 minutes (+5 cooldown) on treadmill at level 10 (random) and 11kph
10 minutes (+3 cooldown) on bike at level 12 – 30 second sprints followed by 1 minute slower (6 sprints)

Total calories burned was 582 + 155 = 737.

Still undecided about Glucosamine but will be reducing my reps on the weights tomorrow from 12 to 8. This'll reduce the time I need to spend in the gym and, hopefully, make it easier to raise the weight.

I've had painful back - dunno whether it's the rhomboid or lats - since last week. It's almost gone now so I'm gonna chance the weights tomorrow and hope for the best.

marathonic

Today was weights day again. I've decided to swap from 3 * 12 to 3 * 8 in the hope that I can increase the weight quicker.

The following is what I done:

Leg Extension 62.5
Leg Curl 57.5
Lat Pulldown 52.5
Shoulder Press 27.5
Triceps Push Down 55
Leg Press 125
Chest Press 45
Back Extension 67.5
Seated Row 37.5
Abs Machine 50
Machine Fly 42.5
Biceps Curl 21

I've increased the weight on every machine and found it easier than the higher reps with slightly lower weight. Will be increasing pretty soon again.

marathonic

Just a 30 minute (+5 cooldown) run on the threadmill at Random, Level 10, 11kph today.

Total Calories: 583

marathonic

The following is what I done today:

Leg Extension 65 (+2.5kg)
Leg Curl 60 (+2.5kg)
Lat Pulldown 55 (+2.5kg)
Shoulder Press 30 (+2.5kg)
Triceps Push Down 60 (+5kg)
Leg Press 125 (+5kg)
Chest Press 50 (+5kg)
Back Extension 70 (+2.5kg)
Seated Row 37.5
Abs Machine 50
Machine Fly 45 (+2.5kg)
Biceps Curl 21

This was a tough workout but I think I like the idea of the extra 5kg - 10kg on each machine as opposed to the increase in reps from 8 to 12 so I'm going to stick to the 8 reps per set for a while now.

marathonic

I haven't been at the gym since Saturday and today (Friday) is the first day back.

The following is what I did:

Leg Extension 65
Leg Curl 60
Lat Pulldown 55
Shoulder Press 30
Triceps Push Down 60
Leg Press 130
Chest Press 50
Back Extension 70
Seated Row 40
Abs Machine 50
Machine Fly 45
Biceps Curl 21

I'm noticing some pain behind my knee caps. It's not too bad but I'd like to figure out what's causing it ASAP. It's either the treadmill or the leg press.

I'm going to switch the treadmill to another cardio machine (maybe try the rower out) for a while to see if it goes away. If that doesn't work, I'll drop 20% off the leg press weight and start slowly working up again.

marathonic

Started the rowing today. I did the 5000 metres in 21:49 which, as far as I can see, is a bit ****. I switched to the rower in an effort to save my knees (see above post). The **** time gives me a reference point to beat.

I'm changing my routine so many times (the cardio part of it anyway). Today. I did the rower (which I'm guessing burned about 300 calories) and my normal HIIT on the bike for another 150 calories.

I'm thinking of switching my cardio routine entirely now as my BF% isn't that high anymore. I weighed in at 79kg today (started at 85kg with less muscle). I'm guessing my BF% is in the mid-teens.

The following are my goals:

• January 31st: Change Cardio Routine, Up weights, drop to 75kg - at which point, I should see Abs
• February 28th: Get started on chin-ups, pull-ups instead of biceps curl and lat pulldown
• Longer Term: Get started on the compound lifts instead of isolation machines

The reason I have the compounds marked as longer term is that my gym just has smith machines or dumbells. I need to figure out the best way to progress there.

marathonic

I'm off work this week so am going to do a lot of road cycling - maybe 2 - 3 hours daily and watch the diet.

The cardio switch I'm considering in the gym is:

• Day 1: 10,000 metre row
• Day 2: 15 minutes HIIT bike
• Day 3: 45 minute spin class

I don't know how long the 10k row will take - probably around 45 minutes based on my 5k time. I'd be looking to drop this to 40 minutes.

I'll start the HIIT with 30 second sprints/60 second slow and work it towards a minute of each.

I haven't been to a spin class in years - and for that one, I left after 10-15 minutes wrecked.

marathonic

Today I did 5k on the rower - again in 21:49. I'd planned to do 10,000 metres but was wrecked and gave up.

I then did 30 minutes (+5 cooldown) on the cross trainer.

The cross trainer calorie counter read 450 and I'd estimate the rower at 300 giving a total of 750.

marathonic

Bless me Boardsie's, for I have sinned. It has been 2-weeks since my last weights session :eek:

I partially blame the snow and partially laziness.

Anyway, on Thursday 22nd, I did:

10,000 mt on the rower in about 47 minutes followed by 10 minutes (+3 cooldown) of HIIT on the bike. The calorie readings were 575 and 150 respectively.

Hopefully, I can get a weights session in when I wake up - in bed now.

marathonic

I've had a bad few weeks, as I'm sure a lot of others have. It's time to get back into it so I've joined the 'The Boards Better Body Super Challenge 2011'.

I did a weights session on Monday 3rd January in which I tried maintaining the same as my last session last month. I found it EXTREMELY difficult and didn't manage to complete all my reps on the final set of some machines. However, I'd say I'll be back to normal pretty quickly.

On Tuesday 4th, I did 10,000 metres on the rower in 46.33.

Didn't do anything on Wednesday or Today. I'm a little sore from the weights session and have had a few personal things that needed sorted.

Back into it PROPERLY tomorrow and I took photos of myself this morning to compare through the year.

marathonic

Was planning on doing 10,000 mt on the rower this morning but all three were in use so I just used the threadmill.

Went at 11kph for a few minutes, 10kph for a while, then 13kph for 2 minutes at varying inclines. The total time was 30 minutes (+5 cooldown) and the machine gave a reading of 557 calories.

I'd like to get my 10,000 metres on the rower down below 45 minutes this month and, eventually, below 40 minutes. The 40 minutes target will be tough but we'll see how I get on.

marathonic

Okay, well yesterday I did 10,000 metres on the rower in 45 minutes 25 seconds and a 15 minute jog at 9kph on the random setting burning about 850 calories total.

Today, I just did 10,000 metres on the rower in 45 minutes 21 seconds (should hit the 45 minute mark soon) burning about 600 calories.

I've also joined my gyms 12,000 calorie-loss challenge where you get some free gear if you complete it. Until I finish that, I'm going to concentrate on cardio (and weight loss ).

Given I've 10,550 calories to go, I'd imagine the challenge should be doable by the end of the month - tough, but doable. Therefore, I'm gonna push myself hard for the next 18 days, after which I can scale back a little and change the routine.

marathonic

I had a weigh in today on a set of those scales that measure bodyfat. I had been using my gyms scales but they seem to be gone now.

The figures given were:

Weight: 12.74
Bodyfat: 19.4
Water: 53.8

The gym scales gave me 12.44 stone - about a 0.3 stone or 1.9kg lighter. That's not good but I'm blaming the scales. I don't think there's any way I've put on almost 2kg during the past week given my diet and cardio - that'd be about a 2,000 calorie a day surplus over maintenance.

As long as the above figures change for the better, I'll be happy and, if the gym put the scales back, I'll see what I weight on them.

marathonic

The gym had their scales back today. I was 12.28 stone (78kg) on them so my weight is going down.

If I trust the bf % figure above, my body consists of 2.47 stone of fat and I'd need to lose 1.2 stone of fat to get to 10% - assumming no muscle gain.


I reckon I could lose a stone of fat and put on 0.2 stone of muscle in 8 weeks, at which point, my abs should be showing.

However, I don't trust the scales and, to me, it looks like they are over-exagerating the bf % (just by a little). Therefore, I'm hoping to have visible abs by the end of February.

Regarding training today and yesterday:

Yesterday: 15 minutes on treadmill and 10k on rower (850 calories)

Today: 20 minutes on treadmill and normal weights session (325 calories + whatever the weights burned - and are still burning )

marathonic

Done a 10k on the rower today and broke the 45 minute target - completed in 44 minutes, 57 seconds. It was a tight push but I'm confident I'll continue to reduce the time.

I'm still considering adding in a spin class or two per week too. When I'm at my target weight, I'll reduce the cardio to one day a week and do 3 days weights.

marathonic

10k on the rower in 44 minutes, 26 seconds today followed by 18 minutes in the treadmill.

Total calories burned: 850.

marathonic

Just 10k on the rower in 44 minutes, 17 seconds today.

Total Calories Burned: 600

Might do a spin class instead of the rower tomorrow depending on what time I get to the gym at.

marathonic

Didn't bother the spin class.

Instead, done 33 minutes at 11kph on treadmill at level 10 random (+5 cooldown) and 15 minutes on the rower.

Total Calories: 620 + 200 = 820

marathonic

It's been a while since I posted. I've still been going to the gym but the diet hasn't been good so I'm nowhere near where I'd planned to be at this point.

I'm currently 75.5kg. I'm cycling around 8 mile each way to work daily and doing a longer cycle on weekends. I haven't done weights in a long time - have just been doing treadmill and rowing in the gym.

I've got a duathlon at the start of May so I'm going to continue with my current cycling/running routine until then. At that point, assumming I clean up my diet, I should be closer to 70kg. One month of a clean diet and minimal alcohol should be an easy enough target.

I'll then cut out all cardio in the gym (will still cycle to work) and will switch to weights. I'll also up my calorie intake at that point.

marathonic

Okay, well it's almost 3 weeks since my last post. I've stopped the rowing for now but am continuing with the cycling. My knee was giving bother again as well so I've also stopped the treadmill.

I'm now at 74.5kg so only 1kg down since last time but at least it's going in the right direction. My goal is now 70kg which I hope to achieve pretty quickly by 'stepping things up diet-wise'.

Yesterday, for the first time this year, I done a weights session (again machines). With the cycling, I expected the lower body to still be strong but some deterioration in the upper body. The following is what I done with a brief comment (I tried to stick to the same weight as my last session):

Leg Extension 65 - Difficult but manageable
Leg Curl 60 - Difficult but manageable
Lat Pulldown 55 - Very Difficult
Shoulder Press 30 - Only managed 6 of the last set of 8
Triceps Push Down 60 - Very Difficult
Leg Press 130 - Very Difficult
Back Extension 70 - Fine
Chest Press 50 - Extremely Difficult and didn't complete
Seated Row 40 - Extremely Difficult and didn't complete
Abs Machine 50 - Cut this out as I'm doing situps at home
Machine Fly 45 - Extremely difficult but will be replacing with push-ups
Biceps Curl 21 - Didn't get time

mrpink6789

You seem to be struggling with a lot of the weights, why not lower everything by 10/20% and work your way up?

marathonic

mrpink6789 wrote: »

You seem to be struggling with a lot of the weights, why not lower everything by 10/20% and work your way up?

Yeah, that's a good idea. It's 3+ months since my last weights session so I just needed a guideline as to where to start again. The intention was to attempt my previous sessions weights on everything this Monday/Wednesday/Friday. At that point, I'll be DEFINATELY following your advice and lowering the weight on whatever I'm struggling in.

I'm also going to be replacing the Triceps Pushdown with a french press type excercise using a triceps bar (which I have at home). This will reduce the time I need to spend in the gym at lunchtime and make my muscles that little bit fresher for some of the other gym excercises.

marathonic

Today was my second weights session.

Leg Extension 65 - Done 10 reps per set instead of my usual 8.
Leg Curl 60 - Done 10 reps per set instead of my usual 8.
Lat Pulldown 55 - Quite Difficult but completed
Shoulder Press 30 - Only managed 7 of the last set of 8
Triceps Push Down 60 - Replaced with Triceps bar excercise at home
Leg Press 130 - Extremely Difficult but completed
Back Extension 70 - Fine
Chest Press 50 - Extremely Difficult. Only done 5 of last set of 8.
Seated Row 40 - Extremely Difficult. Last rep had bad form.
Abs Machine 50 - Replaced with situps at home
Machine Fly 45 - Replaced with push-ups at home
Biceps Curl 21 - Didn't complete but it's only a complementary excercise.