Chris's diary

C

ChrisJG

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The story so far.....

Okay, I've just had my 6 week fitness assessment and thought I would share the results:-

Body Fat %: (before) 22.7% (Today) 18.6% - whoa, 4% reduction in 6 weeks!!
Weight: (before) 84kg (Today) 78.4kg
Fat weight: (before) 19.1kg (Today) 14.1kg - Yay, almost all weight loss was fat!!
BP: (before) 149/86 (today) 147/71 - the right direction but, will take time
Reasting heart rate: (before) 70bpm (today) 66bpm
Stamina (predicted v02 Max): (before) 30.2 (today) 40.5

All in all, I'm extremely pleased with the results I've seen in only 6 weeks. I've got a whole new programme with NO machine weights (apart from cables and leg press) - higher weights, more sets & lower reps.

I am feeling very motivated now!!

Will keep posting as and when anything significant occurs :)
 
oops, looks like I have a diary in the women's section :eek:

Ah well, everyone seems to post everywhere as it is.
 
First day of the new routine today. Much, much better - I could feel the muscles working and really felt like I worked today. I somehow managed 45mins on the stepper afterwards too.

I fully expect to ache tomorrow and, you know what....I'm really looking forward to it!
 
hey chris this is awesome way to go. keep up the good work! you'll have to post us some before and after pic's ther young man along with those tat's. great stuff, the bp will come down as the weight does so all i can say is awesome mate awesome.:)
 
Before and after pics?! Well, its too late for any before pics now (my camera hasn't worked for ages) but, there will definitly be after pics :)

Thanks for the support Jenn - every little helps :D
 
ok so do a during and after pic's start now go get a disposible cammie.. support at your disposal :)
 
Aaarrggghhh - I've been struck down by the common cold!! I haven't been to the gym in a week now (hoping to go back tomorrow) and I've been drinking more hot lemon than water! Nothing like a set-back before xmas!!

:(
 
aawww me too but i'm trying to scare it away by looking in the mirror and growling lol no really i'm just kicking my own ass with my new workout, full body twice a week. cold or not. lmao. hope you feel better soon chris, curl up in some blankies and drink son=me nice peppermint tea and watch a good movie. :)
 
Thanks for the sympathy vote Jenn, us men love all that - as you may have read in another thread, I finally managed to get back into the gym (yesterday!) Just did 90 mins cardio to ease me back into it - weights tonight....thats gonna hurt!!!
 
aawww chris you'll be a okay!! no worries. you'll rock it :) i'm glad your feeling better, it really sucks being sick.. welcome back from beyound..
 
Ok, here is the workout I did yesterday - I can't remember all the weights so, I'll leave them out for now and amend at a later date:-

1000m rowing (warmup)
3 x 10 leg press
3 x 10 leg curl
3 x 10 Chest press (dumbells)
3 x 10 Shoulder press (with rotation, dumbells)
3 x 10 Lat pulldown (v careful on form with this one)
3 x 10 dips (without weight assistance b4 xmas, needed 20kg help yesterday!)
3 x 10 Seated rows
3 x 10 Flyes (dumbells)
3 x 10 Bicep curls (preacher bench. My biceps no longer work, I only managed 2 sets!!)
2 x 50 crunches
4 x 25 oblique crunches (2 sets each side)
3 x 1 minute plank for core strength
35 minutes cardio on machine of my choice.

I ache today but, its a good ache. Felt a bit sick between weights and cardio - only got myself and my 3 week absence to blame for that!!
 
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Today I amazed myself. I went to the gym on a Saturday!! I never go to the gym on a Saturday!! Completed all sets (although failed on the 8th rep of the final set on a couple) and went on to do 1hr cardio.

Its gonna hurt tomorrow
 
Weights yesterday, not really aching today - sounds like its time to increase some of the loads. Yesterday wasn't easy by any means, still failed on the 8th rep of the final set on both shoulder presses and flyes so, those will remain the same. (progressive resistance - time to progress ;))

Struggled on the post workout cardio for the first 15 mins but, then got a second wind and was fine
 
Indeed I am, I've fully recovered from my xmas beer-binge now!!

Good workout today - increased weights on a number of excercises. Not happy with biceps, sacrificed form to make the reps - will concentrate on form and make do with failure on Saturday.

Had a ridiculous amount of energy after cardio, felt like I could have done another hour easily. Strange as I thought I'd pushed myself today, must have just been a good day I guess...
 
This morning was my first weigh-in where I hadn't lost any weight! I'm not concerned though - I changed my weight programme to more weight, fewer reps so, I have been adding muscle. BF% still appears to be dropping (16.9% this morning).

Just feels a bit strange when my main measure of progress for 2 months had been the scales.....Now it is body composition and the mirror. Its a tough change to make psychologically!!
 
i hear you there chris but keep at it and don't think about the scale. i'm sure that i have gained weight too so i refuse to look, lol...the mirror and how you feel is a far better judge of hte progress... good job:)
 
I know you're right - it'll take some getting used to though.

Excellent workout today. Increased a lot of weights, good form and worked hard. Had a comical time trying to do some crunches with a medicine ball but, more about that in another thread! I'm still struggling with making all reps on the shoulder press - my left shoulder can't quite seem to cope but, no doubt time will sort that out.

Now, as for the cardio, holy hell!! I knew that intervals were meant to be hard but, I didn't know they were meant to be HARD!!! I read some article by some bloke abear mentioned and followed his interval formula to the letter. I did 3 rounds on the x-trainer and another 3 rounds on the treadmill. I swear my heart rate has never, ever been that high!! Several people turned to look at the nutter obviously trying to kill himself!! 30mins total cardio - over 500 calories according to the machine thingy (not accurate I know but, still way higher than usual in 30 mins!!) Hopefully I can build it up a bit. I'd like to be doing 5 rounds ideally which would mean 25 mins total per machine.

Will it be as effective/more effective than what I've been doing? Watch this space...
 
Am I hearing a drum roll here? ;)

Well done!
 
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