03/08
Yep the battle for a chiselled physique continues, albeit accompanied by the burden of trips to the coast and the associated gallons of Hoegaarden and chips/burgers/fried breakfasts, etc.
So here's my effort at the gym this morning ...
10/08
88.4kg / Bodyfat 27.0%
01/10
93.0kg / Bodyfat 30.0%
Shamefully my blog activity has pretty much matched my physical activity over the last few weeks. I basically replaced all of my training with eating and drinking! But hey it was a great Summer!
So now it's back to the gym and diet with a vengeance! I'm aiming for sub 80kg by the end of the year. By my calculations that's approximately 1kg per week which is definitely achievable.
Morning session - 30 minutes heavy bag / 4 * wide grip chins / 4 * reverse grip chins / 4 * seated rows / 20 minutes sauna
Evening session - 30 minutes bike
02/10
92.1kg / Bodyfat 29.3%
Morning session - 30 minutes heavy bag / 4 * dips / 4 * tricep push downs / 4 * overhead tricep rope / 20 minutes sauna
Evening session - 30 minutes bike
03/10 - Target 92.7kg
Morning session - 30 minutes rowing / 5 * calf raises / 4 * standing hamstring stretch / 5 * lying hamstring curls / 5 minutes gloveless bag / 30 minutes sauna
04/10
92.1kg / Bodyfat 29.4%
Morning session - 30 minutes bike & intervals / 5 * leg extensions / 20 minutes sauna
Evening session - 30 minutes bike
05/10 - Target 92.4kg
Morning session - 30 minutes heavy bag / 4 * hanging leg raises / 4 * crunches / 4 * Straight leg raises / 20 minutes sauna
Evening session - 40 minutes bike
06/10
91.1kg / Bodyfat 28.6%
Morning session - 35 minutes heavy bag / 4 * barbellcurls * 17 / 15 minutes sauna
Evening session - 30 minutes bike
07/10 - Target 92.0kg
Rest day.
08/10
Morning session - 30 minutes bike / 4 * squats (6*60kg) / 30 minutes sauna
09/10 - Target 91.7kg
Morning session - 30 minutes heavy bag / 6 * benchpress max 75kg / 30 minutes sauna
10/10
Morning session - 45 minutes sauna
13/10 - Target 91.0kg
Morning session - 45 minutes heavy bag / 30 minutes sauna
Evening session - 45 minutes bike
14/10
Morning session - 20 minutes rowing / 10 minutes glider / 10 minutes bike / 30 minutes sauna
I thought that I'd concentrate a bit on my cardio this week in order to shift a few pounds. I don't usually use the glider machine, it's the kind of cross country ski thingy where you stride out and push and pull the handles at the same time. I thought I'd give it a go to make a bit of a change and thought I'd do 20 minutes but fuck me my glutes were burning after about 5 minutes! I'll do 20 minutes next time ...
Evening session - 30 minutes bike
15/10 - Target 90.7kg
Morning session - 30 minutes bike
Evening session - 30 minutes bike
16/10
Morning session - 30 minutes heavy bag / 15 minutes rowing / 15 minutes bike / 15 minutes sauna
17/10 - Target 90.4kg
Morning session - 35 minutes heavy bag / 15 minutes glider / 15 minutes sauna
I jumped back on the gliding machine this morning and upped my time from 10 to 15 minutes although it's fucking hard work!! It probably doesn't look as though I'm gliding ... more like an old guy stumbling along, sweating like a pig and moaning and gasping for air!
Evening session - 40 minutes bike
18/10
Morning session - 30 minutes heavy bag / 4 * barbell curls * 18 reps max 32kg / 15 minutes sauna
I feel fucked this morning ......
Evening session - 60 minutes bike
19/10 - Target 90kg
20/10
90.1kg / Bodyfat 28.0%
Morning session - 20 minutes bike / 10 * calf raises / 30 minutes sauna
Evening session - 30 minutes bike
21/10 - Target 89.7kg
Morning session - 30 minutes heavy bag / 5 * tricep push downs / 4 * tricep rope pushdowns / 4 * tricep rope overhead extension
22/10
Morning session - 30 minutes bike
The sauna in the gym is broken at the moment which is a pain in the ass as it was a bit nippy this morning and it would have been nice to site in there for 30 minutes.
23/10 - Target 89.4kg
Morning session - 30 minutes bike / 4 * barbell curls * 20 reps max 18kg
