Slim or Father Xmas Lookalike??

Yep it's time to get my ass out of bed and hit the gym. It's also time to stop stuffing sausage and egg sandwiches, pringles, donuts and chocolate encrusted cakes in my gob!


01/12

93.6kg / Bodyfat 30.5%

Morning: 30 minutes heavy bag / 10 * calf raises / 30 minutes sauna

Evening: 60 minutes bike


02/12

Morning: 30 minutes heavy bag / 4 * 4 reps narrow grip chins / 4 * 20 reps barbell curls / 30 minutes sauna

Evening: 60 minutes bike



03/12

91.4kg / Bodyfat 28.7%

Morning: 30 minutes heavy bag / 5 * benchpress (max 4 * 80kg) / 4 * tricep pushdowns / 30 minutes sauna

Evening: 40 minutes bike

I waned to do 60 minutes on the bike this evening while watching the Arsenal game but as I approached the 40 minute mark the tank was emptying and I was going slower and slower even though I was on a low intensity .... I was fucked!



04/12

Morning: 30 minutes bike / 4 * hamstring curls / 30 minutes sauna

Evening: 50 minutes bike


13/12

Morning: 40 minutes heavy bag + suit / 15 minutes sauna (5 + suit)

I bought myself one of those sauna suits and tried it out today. I wore it for my 40 minute bag workout and it really makes things harder. I then kept it on for 5 minutes in the sauna and now I know how a turkey feels around about 11:00 on Xmas day!!

Evening: 60 minutes bike



14/12

Morning: 45 minutes heavy bag + suit / 30 minutes sauna (10 + suit)


15/12

Evening: 45 minutes bike


16/12

91.4kg / Bodyfat 28.8%

Morning: 30 minutes heavy bag + suit / 4 * barbell curls / 20 minutes sauna (5 + suit)

Evening: 70 minutes bike


17/12

Morning: 15 minutes heavy bag + suit / 6 * benchpress (max 3*80g) / 20 minutes sauna (5 + suit)


18/12

Morning: 60 minutes bike



22/12

Morning: 30 minutes heavy bag / 30 minutes sauna

Movember = big moustache and slim belly!

My diet has been really poor over the last few days and I've also skipped the gym once or twice.

The sauna broke in the gym a few days back and that kinda pissed me off as I was spending quite a bit of time in there each morning and it also meant that I was less inclined to hit the gym.

So now it's the start of November and I really want to make a big effort to get back ino good shape before the end of the year. These are probably the most important months because if you can get in shape for the start of the year then you can use January - March to get super ripped for the summer. 




01/11 - Target 88.0kg

Morning session - 60 minutes heavy bag / 4 * barbell curls * 21 reps max 40kg

Evening session - 60 minutes bike



02/11

Morning session - 60 minutes heavy bag / 4 * tricep pushdowns / 4 * tricep overhead rope / 4 * tricep rope pushdowns

Evening session - 60 minutes bike



03/11 - Target 87.7kg

Morning session - 60 minutes heavy bag

Evening session - 30 minutes bike



04/11

Morning session - 20 minutes bike



05/11 - Target 87.4kg
 
Morning session - 30 minutes heavy bag / 30 minutes bike



06/11

Morning session - 30 minutes bike


07/11 - Target 87.0kg

Morning session - 30 minutes bike

The Battle STILL Continues!

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

The Battle Continues

28/06

It's now reached that time of the year where it's compulsory to go and get shit faced every time the sun comes out.

I think that I've done well to stay below 90kg for quite a while now and I've dipped under 85.0kg once or twice. However, this achievement always seems to co-incide with a spell of good weather, and each time I've decided to hit the coast and this obviously sees my weight go back up a few kilos. My recent trip to Ramsgate/Whitstable/Herne Bay/etc and subsequent few days of munching my way through anything edible in the house saw me nearly break through the 90.0kg barrier (in the wrong direction).

Now in the past few years my target was always sub 90.0kg, and therefore anytime that I took my foot off the gas, for drinking and munching, I'd always end up back at a steady 95.0kg, and then when I let things slip completely I'd be back up over the dreaded 100kg mark.

Now in terms of weather the next few weeks usually give us some spells of some lovely hot sunshine and present the opportunity to fuck off back to the coast and sit in the sun. The mid term forecast is for some nice weather to arrive in a couple of weeks time, so therefore I'm smashing the gym and strict diet again in order to get as far under 85.0kg as possible. If I can get a good couple of weeeks under my belt before I get lured by the sun and alcohol then I reckon that I can hit sub 83.0kg by 10/07.




30/06

86.0kg / Bodyfat 25.4%

Well I hit my lowest ever bodyfat percentage so that's a great incentive to get it down below 24% and then keep going! I've probably got another week or so of training before my next visit to the coast so I should be able to hit sub 84.0kg before my next beerfest.


01/07

85.2kg / Bodyfat 25.0%

29/07

89.1kg / Bodyfat 27.5%

Well the sun decided to make an appearance so I abandoned the gym and my diet and smashed into the Hoegaarden!

After at least a couple of weeks of laziness I dragged my sorry arse out of bed this morning and once again journeyed to the gym. I did 30 minutes on the heavy bag and 15 minutes in the sauna. I actually didn't feel too bad at all but was expecting to be around the 92.0kg mark when I stepped onto the scales, so I was well happy with 89.1kg.

I'm going to blitz it over the next week so I should be down to 85.0kg by 06/08.

Fatter or Thinner?

01/06

88.8kg / Bodyfat 27.8%

Morning routine : back - 30 minutes heavy bag / 4 * wide grip chins / 4 * reverse grip chins / 4 * seated lat pulldowns / 4 * seated rows / 5 minutes gloveless bag / 30 minutes sauna

Had my first day back at the gym for just over a week and boy did I need it!

As mentioned previously we had popped down to the coast last weekend and indulged, as we do, in many beers and loads of munch. Unfortunately I carried on eating upon my return and munched my way through several burgers, loaves of bread, cereal, home made bread pudding, fish fingers, biscuits, Friji milkshakes, cakes, chunky kit-kats, bars of white chocolate, tuna ... you name it I ate it! In fact as the week progressed I just became hungrier and hungrier!

So enough was enough and now I'm back on my gym and diet routine. I got to the gym at about 07:30 and had a good workout on the heavy bag followed by a back routine and then 30 minutes on and off in the sauna.

Last week I piled on about 4kg so I'd like to think that I can shed this over the next few days and get back to 84.0kg by 08/06. It might be a big ask, but if I managed to put it on in 8 days then surely I can get it back off in the same amount of time? I'll try hard ...








02/06

87.2kg / Bodyfat 26.6%

Morning routine : back - 15 minutes heavy bag / 4 * crunches / 10 * calf raises / 15 minutes bike / 4 * straight leg raises / 4 * leg raises / 15 minutes sauna

Evening routine : 27 minutes bike

Food : protein shakes / tuna / 

I REALLY do need to get down to 80kg so I'm going to work and diet like a motherfucker for the next few weeks to see how far I can get by the end of June.

03/06

86.6kg / Bodyfat 26.4%

09/06

Morning routine : back - 45 minutes heavy bag / 6 * barbell curls / 30 minutes sauna

It's got to that stage of the year when I normally give up on the gym and start eating like a pig and most importantly drinking alcohol like a fish. I've had a few days away from the gym and back on making and eating curries, but now I really must knuckle down and get sharp for the summer months.



14/06

89.1kg / Bodyfat 28.3%

15/06

86.7kg / Bodyfat 26.5%

OK yesterday I got back on the training and diet with a vengeance. NO carbs, two sesssions of training and 250 press-ups during the day. NO late night snacks. Back to the gym this morning and then weighed in 2.4kg lighter than yesterday ... let's fucking have it!!




17/06

85.9kg / Bodyfat 25.8%

19/06

85.1kg / Bodyfat 25.5%

4 Days of Fat Burning

As mentioned towards the end of my last post I have been eating way too many carbs over the last couple of days, so I need another purge. This time I will do a strict 4 day diet with minimal carbs and plenty of light cardio in order to get back under 96.0kg.

We have another excursion to the coast planned for 24/05 so I really need to knuckle down and push for sub 95.0kg before I go out on another 48 hour binge.


11/05

88.1kg / Bodyfat 27.3%

Morning routine : triceps - 30 minutes heavy bag / 5 * tricep extensions / 5 * overhead rope tricep extensions / 5 * tricep rope extensions / 5 * leaning tricep presses / 5 minutes gloveless savage bag attack / 15 minutes sauna.

Evening routine : 70 minutes bike

I didn't train yesterday and ate too much, including some bread, chocolate and lots of cereal. Therefore my weight and bodyfat percentage crept up again. So now it's four days of intense diet and exercise to get down to below 96.0kg by 15/05.


10:00: protein shake
14:00: boiled chicken & 2 egg whites
17:15: boiled chicken & 2 egg whites
21:45: tuna & broccoli




12/05

87.2kg / Bodyfat 26.8%

Morning routine : back & biceps - 20 minutes rowing including 5 * 30 second sprints / 4 * wide grip chins legs tucked / 4 * reverse grip chins legs tucked / 4 * hanging downward grip transfers / 2 * hanging upward grip transfers / 4 * barbell curls / 10 minutes rowing / 4* hangs / 30 minutes sauna.

Daytime routine : 21 minutes bike

Evening routine : 30 minutes bike


00:00: protein shake & cereal
04:00: cereal
06:30: protein shake
09:00: protein shake
13:00: boiled chicken & 2 egg whites
16:00: tuna & broccoli
19:45: tuna & broccoli & 2 egg whites & 1 cracker
22:30: protein shake





13/05

86.7kg / Bodyfat 25.9%

Morning routine : calves & hamstrings - 20 minutes rowing @ 10 cals per min / 12* calf raises / 4 * bent over hamstring stretches / 6 * lying hamstring curls / 10 minutes rowing @ 10 cals per min / 20 minutes sauna.

Daytime press-ups : 100


04:00: protein shake
09:30: protein shake
13:00: boiled chicken & 2 egg whites
16:45: protein shake
20:00: tuna & 2 egg whites
23:00: protein shake




14/05


Morning routine : quads - 10 minutes bike / 4* smith machine squats (max 65kg) / 4 * lunges / 6 * leg extensions / 10 minutes bike including 3 * out of seats / 20 minutes sauna.

Daytime press-ups : 140

09:30: protein shake
11:45: tuna & 1 egg white
15:15: tuna &2 egg whites & small roast spud
19:00: protein shake & 1 banana
21:45: boiled chicken & 2 egg whites & 1 cracker
23:30: protein shake & 2 scoops of porridge




15/05

85.9kg / Bodyfat 26.0%

Morning routine : back & abs - 30 minutes heavy bag / 6 * 6 reps reverese grip chins / 4 * lying leg raises / 4 * full crunches / 4 * hanging leg raises / 4 * stright leg raises / 35 minutes sauna.

Daytime press-ups : 160


So I'm back under 86.0kg and now aiming to go sub 85.0kg before 24/05 as we're probably off to the coast for another beer and food binge on 25/05.

It's 10:22 and I'm going to attempt to do 300 press-ups today instead of my usual session on the spinning bike as my legs are still fucked. Update: I managed to do 160.


04:00: protein shake
09:00: protein shake
12:30: boiled chicken & 1 small roast potato
15:30: tuna & 1 roast potato
19:00: protein shake & 1 banana
22:00: tuna & 2 slices of toast
23:30: protein shake & 1 banana




16/05

Morning routine : back & calves - 40 minutes heavy bag / 10 * calf raises / 15 minutes sauna (hot blast)

Evening routine : 30 minutes bike


03:00: protein shake & 1 banana
09:30: protein shake
12:30: tuna
15:30: protein shake
19:00: tuna
22:30: protein shake



17/05

85.9kg / Bodyfat 26.1%

Morning routine : chest - 30 minutes heavy bag / 4 * (8 * 60kg) benchpress / 4 * pec deck / 4 * seated benchpress / 20 minutes sauna

Evening routine : 40 minutes bike


I've got to say that 85.0kg is proving to be a fucking hard nut to crack! OK I had some cereal during the night, which is not ideal, but apart from that I'm pretty much eating fuck all. I had a good workout this morning so I'm going to be ultra strict on the diet over the next 24 hours, absolutely no carbs at all, in order to get well below 85.0kg by 24/05 as the beerfest has been booked for next weekend, so no doubt I'll put on a few pounds.

All that I can think about at the moment is a big motherfucker burger. Something like this ...

Luckily there are at least 2 places in Ramsgate that serve-up similar burgers, albeit on a smaller scale. The Royal, which overlooks the marina, offers a 1/4lb burger with bacon, a fried egg, salad and relish, along with a lovely plate of fries. There is also a late night burger place on the high street which offers equally tasty flame grilled burgers.

Fuck this is torture!

02:00: protein shake & cereal
05:00: protein shake & cereal
08:30: protein shake
12:00: boiled chicken
15:30: boiled chicken
18:30: protein shake
21:30: tuna






18/05

84.9kg / Bodyfat 25.5%

02:00: protein shake & cereal
05:00: cereal


I tried SO hard yesterday but when I wokeup in the night I just headed straight for the cereal box. i think that I just need to chuck the rest of the cereal in the bin ... that should do the trick! I also had some lovely cramp in the calves during the night, obviously due to my calf workout on 16/05 and my well balaned diet.

I'm not training today, as I have a zillion other things to do, so I'll take some time later to re-assess where I'm going over the next few days.

Fat Bastard!

07/05

89.1kg / Bodyfat 28.1%

Morning routine : back - 30 minutes heavy bag / 4 * wide grip chin ups / 4 * reverse grip chin ups / 4 * seated rows / 30 minutes sauna


Evening routine : 65 minutes bike


Well I was back to the the gym after a 6 day break and there were both positives and negatives. I started with a 30 minute session on the heavy bag and I felt sharp and full of power. However, when I moved on to do sone chin-ups I felt like a right fat bastard and realised that I'd probably added quite a few pounds.

So when I got home i jumped on the scales and looked down to see that I had ballooned up to 89.1kg! Now I'm not particularly surprised. I didn't put on too much weight during my couple of days down on the coast despite drinking over 20 pints of lager and consuming numerous burgers and chips, but the subsequent 3 days of eating shit (following my hangover day where I felt rough as a badgers ass) definitely didn't help. Over those 3 days I indulged in:

• cheese omelettes
• jam & chocolate spread
• loads of bread
• loads & loads of sugary cereal
• chocolate

Now all of this was on top of my usual protein shakes and tuna, so it's no wonder that I piled on the pounds.

So this morning I dragged myself out of bed and hit the gym.

I don't feel particularly hungry at the moment so I should see the first kilo disappear quite quickly. I need to punish myself for being a naughty boy so I'm going to smash into the cardio in order to get back down to sub 96.0kg as quickly as possible. If I work hard then I think that I could reach this by 17/05. This then means that I should be able to hit sub 94.0kg by the end of May. Ideally I wanted to be sub 93.0kg but we'll just have to see how it goes.


09:00: protein shake
14:15: 1/2 portion of tuna
18:15: tuna
23:00: protein shake



08/05

87.7kg / Bodyfat 27.1%

Morning routine : chest - 30 minutes heavy bag / 4 * incline dumbell bench press / 4 * pec dec / 4 * seated machine bench press / 30 minutes sauna

Evening routine : 40 minutes bike


Anyway, I'm glad that I'm getting myself in shape for the end of May as that'll be just in time for the 82 degree heatwave that we're going to have according to some prick writing for The Mirror. Now I'd love it if that actually happened but what a complete load of bollox eh?

01:00: protein shake & cereal
04:00: protein shake
07:15: protein shake
09:00: protein shake
11:45: tuna & broccoli
15:45: tuna & 1 cracker
19:00: protein shake & 1 banana
21:30: tuna & runner beans & broccoli
23:00: cereal




09/05

87.2kg / Bodyfat 26.7%

Morning routine : calves - 30 minutes bike / 12 * calf raises / 30 minutes bike / 30 minutes sauna

Evening routine : 30 minutes bike

04:00: cereal
09:30: protein shake
11:15: tuna & runner beans
14:45: protein shake & 1 banana
17:30: boiled chicken & 2 egg whites & some chips
21:45: tuna




10/05

Morning routine : calves - 35 minutes sauna

I didn't have time to train this morning as I had things to do, but I squeezed in 35 minutes in the sauna.

00:00: protein shake & 1 banana & cereal
04:00: protein shake & cereal
11:30: boiled chicken & 2 egg whites
14:30: tuna & 3 crackers
18:30: protein shake & cereal & 1 banana


I've been eating way too many carbs in the form of sugary cereals and porridge and today I also had a small amount of pizza and a few chips. So now I'm going to have a four day purge to get back to under 96.0kg.