Zero to Hero

32
1659 calories

34
blowout calories

36
1780 calories

bike 10mins
cross 10 mins
rowing machine 10 mins

chest press

10 x 30kg x 3

pull down
10 x 40kg x 3

row
10 x 30kg x 3

shoulder press
10 x 20kg x 2
10 x 17.5kg x 1

38
2200

bike 20
cross 10

chest press
10 x 30kg x 1
10 x 32.5kg x 2

pull down
10 x 40kg x 2
10 x 42.5kg x 1

row
10 x 30kg x 3

shoulder press
10 x 20kg x 3 (barely got this )

I got my workout done this morning, I've been an all day work thing today and again tomorrow, I've guessed the calories could be out a bit. Won't get a workout in tomorrow but will get back on track on saturday.

It's been good these last few weeks, v tough at times to keep the food in check but I've mostly done it. In saying that I have had very few distractions really and no nights out , I have a few upcoming nights and I'm already a little anxious of them as don't want to undo or stall any progress but hopefully I'll be able to get back on track asap after these events.

Back on sat.

43
1444 calories

25min bike
10 min cross

chest press
10 x 32.5kg x 3

pull down
10 x 42.5kg x 3

row
10 x 30kg x 3

shoulder press
10 x 20kg x 3

20 x 5kg med ball russian twists x 5

45
1550 calories
Weight 18st 0lbs Weekly - 2lbs Overall -19lb

Had my second assessment 4 weeks on from the first one and here are the numbers
Weight Started at 119.5kg, now 114.1kg
BMI Started at 40.4, now 38.6
Fat% Started at 48.7%, now 47%

Work out
Bike 25 mins
Cross 10 mins

Chest press
10 x 32.5 x 2
10 x 35kg x 1

Shoulder press
10 x 20kg x 3

Pull down
10 x 42.5kg x 3

Bicep curls
12 x 10kg x 3

52
2500ish calories

25min bike
15 min cross

Chest press
10 x 35kg x 4

Shoulder press
10 x 20kg x 3

Pull down
10 x 42.5kg x 3

58
1650 calories

25min bike
15min cross

Chest press
10 x 35kg x 4

Pull down
10 x 42.5kg x 1
10 x 45kg x 2

Row
10 x 30kg x 3

Shoulder press
10 x 20kg x 3

Med ball twists
20 x 5kg x 5

60
1560

bike 30
cross 10

Chest press
10 x 37.5kg x 1
10 x 35kg x 3

shoulder press
10 x 20kg x 3

62
1828

Bike 25
cross 15

chest press
10 x 35kg x 2
10 x 37.5kg x 2

pull down
10 x 42.5kg x 1
10 x 45kg x 2

shoulder press
10 x 20kg x 3

row
10 x 30kg x 3

bench press
8 x 20kg x 2
8 x 30kg x 2

64
1830

Bike 25
Cross 15

Chest press
10 x 37.5kg x 3

Pull down
10 x 45kg x 3

Shoulder press
10 x 20kg x 3

Plenty of foam rolling - groins/glutes in bits from yesterdays deadlifting.

66
1750

Weight 17st 13lbs Overall -20lb
I was at this figure 2 weeks ago but a bad week and a week to get back on track and I'm back there again, hopefully won't see 18st on a scales ever again.

Bike 25
Cross 15

Chest press
10 x 37.5kg x 3

Pull down
10 x 45kg x 3

Shoulder press
10 x 20kg x 3

Pull
10 x 30kg x 3

Thank Alf , I'm sure I'll have a few more ups and downs!

68
2025

bike 25
cross 15

Chest press
10 x 37.5kg x 3

Shoulder press
10 x 20kg x 3

Pull down
10 x 45kg x 3

70
2500 at a guess - dinner / dessert out

bike 25
cross 15

chest press
10 x 37.5kg x 2
10 x 40kg x 1

shoulder press
10 x 20kg x 2
10 x 22.5kg x 1

pull down
10 x 45kg x 3

row
10 x 30kg x 3

deadlift
5 x 40kg x 5
5 x 50kg x 5