Around the World in 80 Days

c - 13

First things first this is my third attempt at this. I failed the last two times. I've been wanting to sort myself out for a long time but just havent had the balls or the drive to do it.

I've recently moved to a foreign country where I know no one, i'm here for 90 day stretches and then home for 14. So I thought that it would be good to use this time to make some progress with loosing weight.

At the moment i'm 100KG (15.7 Stone) and I want to be closer to 82.5KG (13 Stone). Its almost all fat I think.

So basically with some help from JSB in the fitness forum i'm looking at the following lifting routine -

Day 1
Dumbell Thrusters
Floor Presses
Straight Leg Deadlift
Core Work
Hammer Curl
Tricep Kickback
Curl

Day 2
Db Bench
Suitcase Deadlift
Walking Lunge
One Arm Db Snatch
Seated Arnold Press
Preacher Curl
Overhead Triceps Extension
Hammer Curl

Day 3
Dumbell Squat
Incline Db Bench
Farmers Walk
One Arm Db Thrusters
Db Shrugs
Chin Ups
Pull Ups
Static Hang

Day 4
Rest

I really want to make this work this time, I've put on a lot of weight and I want to loose a nice bit of it before I go home to the girlfriend.

My diet is mostly consistant of veg, chicken and eggs, so that shouldnt be a big problem while i'm here. I'm also drinking about 3 Litres of water a day.

Begin ...

My before pictures are in my previous log, theres been no change since those really.

c - 13

Day 1
Dumbell Thrusters
Floor Presses
Straight Leg Deadlift
Core Work
Hammer Curl
Tricep Kickback
Curl

All completed with as heavy as I could manage for 3 x 6

The gym where i live is very small and the weights only go up to about 25KG but everyone else who goes in seems to just go for cardio so I generally have the free weights all to myself. I think the weight thats there should do me for the time being and ill look into buying my own weights for the apartment in the meantime.

Theres a startling lack of non-hotel gyms here, theres one place near me but its kind of like curves. Theres one bodybuilders gym with good kit on the whole island but its miles away, so thats out.

c - 13

Day 2
Db Bench
Suitcase Deadlift
Walking Lunge
One Arm Db Snatch
Seated Arnold Press
Preacher Curl
Overhead Triceps Extension
Hammer Curl

Today I realised that you get some really funny looks doing dumbell snatches in a small gym. All completed with as much as I could manage for 3 x 6. I had to sub standard curls in for the preacher ones because theres no place to do them.

Malteaser!

Holla, good work on starting up the log again. You probably have no distractions any more like you would have had at home so you'll be able to concentrate on it properly!!

Btw, are you actually in Bahrain like your location thing suggests?? (I'm not stalking you, I have a reason for asking !!)

c - 13

Thanks ! Yeah I am, Moved here about two weeks ago for work.

Its much better to try work here alright ! No friends asking you to go for pints, no girlfriend to buy you takeaway Theres a pretty good selection of fresh food too.

c - 13

Day 3
Dumbell Squat
Incline Db Bench
Farmers Walk
One Arm Db Thrusters
Db Shrugs
Chin Ups
Pull Ups
Static Hang

All completed with as much as I could manage for 3 x 6. I had to sub standard curls in for the preacher ones because theres no place to do them. I found the one arm thrusters fairly tough mind you

c - 13

Yesterday was rest day, which was nice.

I actually go up early to go to the gym today as today is my day off, which is very unusual for me. Also i'm finding i'm quite enjoying the lifting again, and am looking forward to going to the gmy.

Today consisted of -
Dumbell Thrusters
Floor Presses
Straight Leg Deadlift
Hammer Curl
Tricep Kickback
Curl
Arnold Press
One Arm Db Rows

This was all done for 3 x 6

c - 13

Db Bench
Suitcase Deadlift
Walking Lunge
One Arm Db Snatch
Seated Arnold Press
Preacher Curl
Overhead Triceps Extension
Hammer Curl

Same as usual, 3 x 6 on all lifts, added an extra set of Arnold Presses because I was enjoying them, accidentally subbed Straight leg deadlifts for suitcase deadlifts, only realised now. I must have read my list wrong at the time or something.

c - 13

Incline Db Bench
Farmers Walk
One Arm Db Thrusters
Db Shrugs
Chin Ups
Pull Ups
Static Hang
Suitcase Deadlifts
Dumbell Squat

3 x 6 for all the above

Tweaked my shoulder a little on the last set of squats, I think it was down to the way I was holding the dumbell. Hope its alright tomorrow

c - 13

Rest Day

Shoulder is fine today, must have just been whatever way I twisted it last night.

Ill go to the gym for a run today if I get back early enough.

I'm also going to incorporate some cardio into the sessions from tomorrow on. Most likely treadmill work.

c - 13

Dumbell Thrusters
Floor Presses
Straight Leg Deadlift
Core Work
Hammer Curl
Dumbell Thrusters
Tricep Kickback
Curl

For the usual 3 x 6

And also the first day of the couch to 5k running plan -
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

I was kind of dreading the running to be honest, cardiowise i'm really useless. It wasnt bad though, quite easy to be honest. Which was nice, best to ease myself in I think.

Just had a big lump of salmon for the dinner and the remains some veg dish I made yesterday. (Carrot, Potato, Pepper, Onion, Chilli, Tomato and tomato juice all cooked together with a blast of chilli powder in case anyone was interested). Bloody lovely so it was.

c - 13

Db Bench
Suitcase Deadlift
Walking Lunge
One Arm Db Snatch
Seated Arnold Press
Preacher Curl
Overhead Triceps Extension
Hammer Curl

3 x 6 for all as per usual

And duplicate first day of the couch to 5k running plan -
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes

The running was grand but I find the last two days I dont seem to be able to lift as much at all. I'm doing the lifting before the running so thats not the problem. I'm not sure whats wrong at all to be honest so I just drop the weight a bit and go (And split sets into 4 & 2 Reps where nessecary)

c - 13

Dumbell Squat
Incline Db Bench
Farmers Walk
One Arm Db Thrusters
Db Shrugs
Chin Ups
Pull Ups
Static Hang

All for 3 x 6. Still couldnt lift quite as much but seemed to be better than yesterday.

Also,
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes

c - 13

The days are flying down.

Today was my rest day. But i'm just back from the gym anyway, went up to have a run just to do something.

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes

I went looking for a new gym today. Theres a place about 10 minutes from where live here called Ghassan's Gym. It looks like a warehuse from the outside, only for I noticed the sign I would have driven straight past it.

Two floors of machines and freeweights. They've churned out a couple of winners of Asian and international bodybuilders, some of which now do personal training there. Theres a big wall of fame of their competition photos right opposite the treadmills.

Also its the first gym i've ever been in that has a kitchen area ? Its a mixed sex gym too which is unusual for here. Saw a few women on the treadmills wearing the traditional headscarfs which looked kind of odd.

I'm heading down to join hopefully tomorow after work. Get in a session with one of the trainers to check my form and stuff because I think i'm leaning too far forward on my squats and a few other minor mistakes.

Its approx €300 for the year which is pretty good as well !

Ill try get a new program done up as well to try get away from these dumbells for a bit.

c - 13

Joined Ghassan's today. The first couple of sessions you have to have one of the personal trainers and follow intro routines to make sure you dont collapse with a heart attack and void their insurance.

That sucks, still ...

So today consisted of 20 Minutes on the treadmill (5 warm up walk, 15 run). Then 20 mins crosstrainer (1/2 of total intensity for all, which I ****ing hate might I add). Finishing up with some core work.

Not what I had in mind personally but still. I bought a new scales today and I totalled 101.2KG, shockingly bad. So I think the cardio mightnt be such a bad thing to be honest.

I'm begining to have second doubts about the couch to 5K plan, I think that if I pushed myself I could do the 5K in one session anyway. On my off day this week ill give it a go. If I can make the 5K in 30 mins ill drop it and just do plain cardio.

Ill see what happens tomorrow in the gym anyway. Time for food now.

c - 13

More of the cardio lark today -

20 Mintutes Bike
15 Minutes Stair Machine
10 Minutes Ladder Climber Machine (Cant remember the real name)

My PT had dissapeared somewhere as I was leaving so I didnt get the chance to ask how much longer this cardio lark was going on. I dont really mind it though its a change plus its causing me to sweat buckets, which is a good sign - right ?

Ill see what happens tommorow.

c - 13

Was kind of sick this morning (diarrhea), which I think could be from the change of food here. So I didnt want to push it this evening.

Did 20 mins treadmill, 20 minutes crosstrainer, core work. Didnt bother with the PT tonight. Ill have to ask him how long this cardio craic is to go on for when I see him tomorrow.

c - 13

So I didn't go to the gym yesterday. I got a killer migraine at work around lunch time that didn't fade for the afternoon, one of those ones that gets worse when you move, so I decided that it would be wise not to go to the gym with that.

It faded sometime late last night and i'm fine again now. So ill be heading along to the gym again tonight.

c - 13

Went to the gym again yesterday. Trainer said he's starting me in the weights room on Saturday, which is fair enough I suppose. So it was cardio yet again yesterday -

Treadmill 20 Mins
Crosstrainer 20 Mins
Bike 15 Mins

Ill see what they have for me tonight. Unsurprisingly more of the same I would say.

c - 13

More cardio -
Treadmill 20 Mins
Bike 20 Mins
Crosstrainer 20 Mins

A struggle to complete those today, the temp here has gone up to 45 degrees celcuis and its boiling here. I felt like I was melting inside the gym.

c - 13

Dehydrated to hell today. Wasnt in work so didnt drink nearly enough water and also had 3 bottles of beer last night which didnt help matters. Didnt help in the gym today at all so I had to cut it a bit short -

Bike - 20 Mins
Crosstrainer - 20 Mins
Rope Climber - 5 Mins

Ill be out of the country for meetings tomorrow and its going to be too late to go to the gym when I get back.

Supposed to be starting on the lifting part of things tomorrow so thats passing on to Sunday now too. Looking forward to that.

c - 13

Stepped on the scales this morning for a look, came in at 99.2 KG thats down 2 KG since the first measurement (Though most of that was probably the shorts & t shirt I was wearing for the first measurement). Still about 0.5 - 1 KG of that was the work I was putting in so thats alright as far as i'm concerned.

pvt.joker

Fair play, looks like you're making good progress and sticking to your plan.
Keep up the good work.

c - 13

pvt.joker wrote: »

Fair play, looks like you're making good progress and sticking to your plan.
Keep up the good work.

Thanks for the words pvt. joker. I'm really going out of my way to make it work properly this time alright !

Gym last night, Talked to the PT about moving onto the weights, he just has to confirm with his boss (Who want there last night) that i'm with them long enough to not be a danger to myself or something. I have to talk to him again tonight.

So last night -
Treadmill - 20 Mins
Crosstrainer - 20 Mins
Bike - 20 Mins

Steped the intensity on all of them up a notch as well last night, except for the treadmill, which I found slightly tougher than normal for some reason ?

c - 13

I'm running a day behind with these so ill make a double post so I have to fill it out later ...

Started in the weights room last night. They want me to run with a beginner style program for the first two or three weeks thats based entirely around machines. I wanted to tackle free weights on the off but they were kind of insistent, so I agreed to run with it for now.

The cardio is kind of more important at this stage anyway, the weight seems to be going off at a nice speed because of it.

So basically last night consisted of -

10 Minutes Treadmill
Seated chest press (2 Sets @ 8 - 12)
Seated Back Pulls (2 Sets @ 8 - 12)
Seated Overhead press (2 Sets @ 8 - 12)
Some sort of odd reverse crunch machine ? No idea what its called. Ill try get the name later. (2 Sets @ 8 - 12)
Bicep Curl (2 Sets @ 8 - 12)
Tricep Pulldown (2 Sets @ 8 - 12)
Calf Raise (2 Sets @ 8 - 12)
Leg Curl (:rolleyes: I know, I know) (2 Sets @ 8 - 12)
Sit ups (2 Sets @ 20)
Leg raises in the dipping station (2 Sets @ 20)
5 Minutes crosstrainer

Ill add more cardio to that in future, I was just short on time last night.

Thats three days a week (Mon, Wens, Fri) with any additional cardio I want added to it afterwards plus cardio on the off days.

c - 13

Tonight will consist of (hopefully) -
Cross trainer - 25 Mins
Treadmill - 25 Mins
Bike - 25 Mins

Going to try step everything up by five minutes. The only one I feel I might have trouble with is the treadmill, but we'll see. Ill post confirmation when I get back from the gym tonight.

Update -
Just back
Treadmill 25 mins
Bike 25 Mins (High intensity first half, medium second half)
Versa Climber 5 Mins (while waiting for a cross trainer to free up)
Crosstrainer 25 Mins (could have went with a bit higher intensity on this I think)

pvt.joker

What sort of weights did they have you doing on the chest press etc?

c - 13

Starting light for first on all (I think most were between in 110 - 130 Lbs) and adjust upwards by roughly 10 lbs for each session until I find a weight that pushes me to finish the 12 reps.

I have an idea what that weight is in around for me so ill make the jump up a little sooner I think. Ill get weights posted up Vs. lifts when I can.

c - 13

Day 57 was yesterday -

5 Mins Treadmill
Seated chest press (2 Sets @ 8 - 12) - 110Lbs (Too Light, increase)
Seated Back Pulls (2 Sets @ 8 - 12) - 120Lbs (Too Light, increase)
Seated Overhead press (2 Sets @ 8 - 12) - 110Lbs
Reverse Crunch ? (2 Sets @ 8 - 12) - 160 Lbs (Too Light, increase)
Bicep Curl (2 Sets @ 8 - 12) - 70Lbs (Too Light, increase)
Tricep Pulldown (2 Sets @ 8 - 12) - 80 Lbs (Too Light, increase)
Calf Raise (2 Sets @ 8 - 12) - 110Lbs
Leg Curl ( I know, I know) (2 Sets @ 8 - 12) - 120 Lbs
Sit ups (2 Sets @ 20)
Leg raises in the dipping station (2 Sets @ 20)
5 Mins Crosstrainer

Calves were quite stiff yesterday so that caused a few minor issues with the treadmill and crosstrainer, hence the shortened times.

c - 13

Tonight (Cardio) will consist of -

Treadmill - 25 Mins
Bike - 25 Mins
Crosstrainer - 25 Mins

Just back now, today consisted of -
Treadmill - 30 Mins
Crosstrainer - 20 Mins
Bike - 25 Mins

Will add aditional details later, have to go shopping before the place gets mobbed first.

c - 13

5 Mins Treadmill
Seated chest press (2 Sets @ 8 - 12) - 120Lbs (Too Light, increase)
Seated Back Pulls (2 Sets @ 8 - 12) - 130Lbs (Too Light, increase)
Seated Overhead press (2 Sets @ 8 - 12) - 120Lbs
Reverse Crunch ? (2 Sets @ 8 - 12) - 180 Lbs (Too Light, increase)
Bicep Curl (2 Sets @ 8 - 12) - 70Lbs (Too Light, increase)
Tricep Pulldown (2 Sets @ 8 - 12) - 80 Lbs (Too Light, increase)
Calf Raise (2 Sets @ 8 - 12) - 110Lbs
Leg Curl ( I know, I know) (2 Sets @ 8 - 12) - 120 Lbs
Sit ups (2 Sets @ 20)
Leg raises in the dipping station (2 Sets @ 20)
15 Mins Treadmill (Walk)

Wasnt feeling the best in the gym today but went anyway. Got another burst of the squits this morning, and had cramps on and off after it. I think it could be down to some salmon I ate that mightnt have been the freshest.

Got to go cook meals for the next couple of days now. Had a bevvy of two last night and going to have a one or two tonight, taking tomorrow as an off day.

pvt.joker

thats pretty impressive that 55kg is too light for you with seated chest press.

I started 2 weeks ago on 30kg, doing 40kg at the minute and its absolutely killing me.

Fair play you must have a decent bit of strength

c - 13

Thanks Joker. I though I was doing something wrong at first because I couldn't feel any strain so I had two PT's look at my technique and I'm doing it right anyway. We'll both there eventually . Some of the guy in our place lift scary weight its unbelievable.

Checked the scales this morning and I came in at 97.2KG, so thats a total drop of 4.1KG from first measurement. I still cant find anywhere that sells measuring tapes in this place but jeans are a bit looser so thats a good sign anyway.

c - 13

I dont know whats wrong with my stomach this weather, i'm going between bouts of the squits and constipation, jesus christ !

Anyway, the show must continue -
Tonight, I've decided i'm going to go for a slight tactic change, start treadmill at 5 mins walk to warm up a bit and then reset and pump the intensity up. I intend to hit 5 KM within the half hour. Thats one of my goals reached if I can do it.

Other than that anything else is additional. Thats my goal for today.

c - 13

Back from the gym, did as planned on the treadmill and hit 5KM in 30 Mins and 4 Seconds.

I'm annoyed I couldnt get it to under 30 but I know the reasons behind why I screwed up -
(1) Faster Pace
In order to get to the target distance I had to increase my usual pace, I normally jog around 9.5 Km/h so I had to pick it up to 11 Km/h in order to meet the target
(2) Walking
At the 2.5 KM mark I had to drop to a walk for a little bit to catch my breath and again somewhere around the 23 minute mark. This is whats annoying me, if I had cut one of these 5 secs shorter I would have made the under 30 target
(3) Slowed pace in the middle
Between the two walk breaks I dropped the intensity to about 10 Km/h for a little while, had I kept it at 11I would have been grand

Anyway, no point being annoyed, illget it next time round. Plus a 5 Km run is the longest i've done to date so thats a bit of an achievement in itself I guess ... Plus, i'd given myself until the end of my 80 days to be able to do the 5KM so i'm still about 7 weeks ahead of myself.

I finished up with 20 Mins on the crosstrainer and 20 mins on the bike, both at one level lower than my usual.

c - 13

5 Mins Treadmill
Seated chest press (2 Sets @ 8 - 12) - 130Lbs
Seated Back Pulls (2 Sets @ 8 - 12) - 140Lbs
Seated Overhead press (2 Sets @ 8 - 12) - 120Lbs
Reverse Crunch ? (2 Sets @ 8 - 12) - 190 Lbs
Bicep Curl (2 Sets @ 8 - 12) - 90Lbs
Tricep Pulldown (2 Sets @ 8 - 12) - 100 Lbs
Calf Raise (2 Sets @ 8 - 12) - 110Lbs
Leg Curl (2 Sets @ 8 - 12) - 130 Lbs
Horizontal Leg Press (2 Sets @ 8 - 12) - 200 Lbs
Sit ups (2 Sets @ 20)
Leg raises in the dipping station (2 Sets @ 20)
20 Mins Crosstrainer

Got to get back in the habit of putting this up after I get home from the gym. I also realised that I had left the horizontal leg press out of all my previous logs of what I was doing in the gym for some reason. I've added it into this one and will continue to do so from here.

c - 13

I'm not sure at the minute if i'm going to give the 5 KM in 30 mins thing another blast tonight or if ill just go and do "standard" cardio.

c - 13

Well tonight was a bit of a disaster. Well a disaster, embarassment and some sight humour for those who werent there blended into one perhaps.

So I went to the gym and decided to try for my 5KM again. Was feeling fine, did a 5 min warmup walk on the treadmill then went for the 5KM.

1 KM
I start to get stomach cramps. I ignore it presuming they'll go away.

1.5 KM
My bowels are telling me that that dont want me to run tonight in the only way they know how. I decide to ignore it

2 KM
They decide its time I stopped of they'll do something that will prevent me from coming back to the gym again

2.5 KM
My stumbling block the last time, I decide to ignore the cramps and push for 3 KM

3 KM
Just made it to 3 KM

I spent the rest of my session in a bathroom cubicle while the janitor ran around outside with a can of airfreshner giving out in arabic :(

I decided to call it quits at that and go for a shower before I leave. To add insult to injury the shower head falls on top of me and now i'm sporting a lump the size of a small egg.

Eventful all in all. On the plus side I got .5 KM furhter than last time wihtout stopping, amazing what fear will do to you.

Oh well tomorrow is another day.

c - 13

Seated chest press (2 Sets @ 8 - 12) - 140Lbs
Seated Back Pulls (2 Sets @ 8 - 12) - 150Lbs
Seated Overhead press (2 Sets @ 8 - 12) - 100Lbs
Reverse Crunch ? (2 Sets @ 8 - 12) - 190 Lbs
Bicep Curl (2 Sets @ 8 - 12) - 90Lbs
Tricep Pulldown (2 Sets @ 8 - 12) - 100 Lbs
Calf Raise (2 Sets @ 8 - 12) - 130Lbs
Leg Curl (2 Sets @ 8 - 12) - 140 Lbs
Horizontal Leg Press (2 Sets @ 8 - 12) - 230 Lbs
Sit ups (2 Sets @ 20)
Leg raises in the dipping station (2 Sets @ 20)
20 Mins Crosstrainer
20 Mins Bike

c - 13

Treadmill 5 Min walk
Ran 3KM at 11KM/Hr
Treadmill 5 Min walk
Bike 25 Mins
Crosstrainer 15 Mins

SUNGOD

c - 13 wrote: »

Well tonight was a bit of a disaster. Well a disaster, embarassment and some sight humour for those who werent there blended into one perhaps.

So I went to the gym and decided to try for my 5KM again. Was feeling fine, did a 5 min warmup walk on the treadmill then went for the 5KM.

1 KM
I start to get stomach cramps. I ignore it presuming they'll go away.

1.5 KM
My bowels are telling me that that dont want me to run tonight in the only way they know how. I decide to ignore it

2 KM
They decide its time I stopped of they'll do something that will prevent me from coming back to the gym again

2.5 KM
My stumbling block the last time, I decide to ignore the cramps and push for 3 KM

3 KM
Just made it to 3 KM

I spent the rest of my session in a bathroom cubicle while the janitor ran around outside with a can of airfreshner giving out in arabic :(

I decided to call it quits at that and go for a shower before I leave. To add insult to injury the shower head falls on top of me and now i'm sporting a lump the size of a small egg.

Eventful all in all. On the plus side I got .5 KM furhter than last time wihtout stopping, amazing what fear will do to you.

Oh well tomorrow is another day.

i had to laugh on the plus side maybe thats all this years bad luck used up

c - 13

I can see the funny side myself too SUNGOD, embarassing as hell at the time though !

Weighed in this morning 96.8KG - so thats a .3KG decrease since last week and a 2.3KG decrease in total. I still cant find a bloody tape measue though, i might just have to try get one off ebay.

Today is lifting day in the gym (They dont open until 4PM though since its the holy day) and i've just had a nice cheat breakfast (yes I realise its 2PM here) of a lump of steak and some poached eggs, nyom.

c - 13

Another set of everything addded from today -

Seated chest press (3 Sets @ 8 - 12) - 140Lbs
Seated Back Pulls (3 Sets @ 8 - 12) - 150Lbs
Seated Overhead press (3 Sets @ 8 - 12) - 100Lbs
Reverse Crunch ? (3 Sets @ 8 - 12) - 190 Lbs
Bicep Curl (3 Sets @ 8 - 12) - 90Lbs
Tricep Pulldown (3 Sets @ 8 - 12) - 100 Lbs
Calf Raise (3 Sets @ 8 - 12) - 130Lbs
Leg Curl (3 Sets @ 8 - 12) - 140 Lbs
Horizontal Leg Press (3 Sets @ 8 - 12) - 230 Lbs
Sit ups (3 Sets @ 20)
Leg raises in the dipping station (2 Sets @ 20)
20 Mins Bike

c - 13

Rest day today, also trying a variation of meal planning today - largest meal at lunch time instead of evening. I'm feeling a bit full at the minute though - I generally try to eat lightly during the day.

c - 13

Went to the gym and decided that I was going to go for the 30Min/5KM again.

Everything was going fine until 3.7 KM when the treadmill completely died, everything went off and wouldn't start again.

So I jumped onto the one next to it and completed my last 1.3 KM on that one (without managing to break it thankfully).

Due to the display cutting out on the first machine I don't have an exact time that I completed it in but I make it out it was about 29 Mins (21.30 Min Machine 1, 30 seconds machine change, 7 Mins machine 2).

Finished with 20 Mins treadmill

So now I can do this thankfully -
Goal 1 - Complete Couch to 5 KM running plan

Okay, so it wasn't the plan exactly but it got the same result. The plan just felt it was moving too slow for me so I went my own way.

Next goal is to hit 90KG before the end of this 80 days module. Not sure if thats going to happen though, the loss has started to slow a bit as expected now and only about 6 weeks left.

c - 13

Seated chest press (3 Sets @ 8 - 12) - 160Lbs
Seated Back Pulls (3 Sets @ 8 - 12) - 160Lbs
Seated Overhead press (3 Sets @ 8 - 12) - 90Lbs
Reverse Crunch ? (3 Sets @ 8 - 12) - 190 Lbs
Bicep Curl (3 Sets @ 8 - 12) - 90Lbs
Tricep Pulldown (3 Sets @ 8 - 12) - 100 Lbs
Calf Raise (3 Sets @ 8 - 12) - 130Lbs
Leg Curl (3 Sets @ 8 - 12) - 145 Lbs
Horizontal Leg Press (3 Sets @ 8 - 12) - 240 Lbs
Sit ups (3 Sets @ 20)
Leg raises in the dipping station (2 Sets @ 20)
25 Mins Bike

xebec

c - 13 wrote: »

So now I can do this thankfully -
Goal 1 - Complete Couch to 5 KM running plan

Nice one! Are you going to keep increasing the running in your program or just stick with the 5kms?

c - 13

I'm going to try keep increasing the total distance as far as I can in increments of .5KM. I think ill do another bout or two of 5KM at first though just to sort of acclimatise myself

Hopefully if I can continue putting the distance I may move to outdoor running and maybe even sign up for some sort of run at home eventually (thats a long way away yet though).

c - 13

My run got cut short last night, I only managed 1.5 KM and a bit of a walk with it. I was really wrecked for some reason. It also didnt help that the woman on the treadmill beside me was absolutely reeking with perfume (so bad it affected your breathing type) and there was no spare treadmills. Then to add to the fun the caretaker decides to light up some Oud down in reception which permeates the whole place. Bloody lovely.

Finished with
25 Mins Crosstrainer
20 Mins Bike

celestial

Hey dude,

You're doing good here - nice and consistent.

I know you're in the Middle East (?) or somewhere so curious as to what your typical day's diet is?

c - 13

Thanks celestial ! Yep, middle east is spot on. Typical day is as follows -

6.45AM
Oats made with water and a small handful of cashews on top

10.30AM
Apple and a small handful of cashews

12PM
2 chicken fillets, 2 - 4 eggs, Tin of Peas/Corn/Kidney beans

3.30PM
Apple and a small handful of cashews

6.30PM
Gym

8.30PM
Tin tuna (in sunflower oil), 2 - 4 eggs, Sometimes soup/Sometimes tin veg

Thats basically it. I tend to go a bit off on thursday because thats the only day off here so I sleep late if I can. Then get in a bit of fresh fish/chicken when I get up. Keep it as similar as possible when I can.

Just back from the gym now -
Seated chest press (3 Sets @ 8 - 12) - 160Lbs
Seated Back Pulls (3 Sets @ 8 - 12) - 160Lbs
Seated Overhead press (3 Sets @ 8 - 12) - 90Lbs
Reverse Crunch ? (3 Sets @ 8 - 12) - 190 Lbs
Bicep Curl (3 Sets @ 8 - 12) - 90Lbs
Tricep Pulldown (3 Sets @ 8 - 12) - 100 Lbs
Calf Raise (3 Sets @ 8 - 12) - 130Lbs
Leg Curl (3 Sets @ 8 - 12) - 145 Lbs
Horizontal Leg Press (3 Sets @ 8 - 12) - 240 Lbs
Sit ups (3 Sets @ 20)
Leg raises in the dipping station (3 Sets @ 20)
30 Mins Bike