Getting into shape with the Summer Challenge

Gym last night:

Bw Warm up

1a.db 3 way lunge - 8kg 3x 8
1b. 1 leg RDL's - 8kg 3 x 8

2a Squat - 42.5kg 4 x 8
2b Incline press - 12.5kg 4 x 8

3a Deadlift - 52.5kg 3 x 8
3b Inverted Row bw- 3 x 8

4a Dips - 3 x 8
4b Shoulder press 3 x 8

20 mins interval on cross trainer !

Gym this morning :

BW Warm Up

1a. Squat - 42.5kg 4 x 8
1b. 1leg rdl's - 10kg 4 x 8

2a deadlift - 52.5kg 3 x 8
2b. db lunge - 12.5kg 3 x 8

3a. db step ups - 12.5kg - 3 x 8
3b. stability ball hanstring curls - 3 x 8

3sec sprint
10 push up
30 bw squat
90 sec rest
repeated x 4

Gym This morning :

BW Warm up

1a. Bench Press : 20kg x 8 , 32.5kg x 6,6,6,5 - crap this morning really weak , never usually bench in morning. !!
1b. 1 arm db row 15kg x 10x 4

2a. DB Shoulder press : 8kg x 4sets x 8
2b. Barbell Upright rown : 15kg x 8, 15kg x 8, 12.5kg x 8, 12.5kg x 8 dropped to 12.5kg because after second set started to get slight pain in shoulder , pain went when i dropped !

3a. Dip with band assistance : 3 x 8
3b. Bicep curls : 8kg x 4 x 8

DB Tabata squat:
20sec on
10sec rest
repeat x 8

Weighed myself this morning and Im 10st exactly. Need to get back down again. Ideally 9s7lb' but really measurement are main goal. Done measurements this morning and there is really slight change nothing major. will put them up tonight !

Gym last night:

30 mins dynamic run
40 min advanced step class#

Gym this morning:

Bw Warm up

1a. Deadlift - 52.5kg 4 x 8
1b. Incline press D/B - 12.5kg 4 x 8

2a. Squat - 42.5kg 4 x 8
2b. Inverted row - 4 x 8

3a. Dips with band - 3 x 8
3b. Shoulder press - 3 x 8

4a. 3 way d/b lunge - 10kg - 3 x 8
4b. 1 leg rdl's - 10 kg 3x8

Ab work

20 mins cross trainer

Measurements:
Waist - 25 (+ .5)
Hips - 31.5 (-1)
Thigh - 21 ( -.5)
Top of leg 22.5 (-.5)
Knee - 15.5 - same

Gym this evening:

BW Warm Up
1aBench Press - 32.5kg 4 x 8
1b one arm db row - 15kg 4x 8

2a dips - 4 x 8
2bdb bicep curl - 8kg 4 x 8

3a shoulder press - 8kg - 4 x 8
3b barbell upright row - 12 kg ( couldnt find 15kg bar so done 2 extra in each set) 4 x 10

DB tabatta squat
20 sec on
10 sec off
repeat x 8

20 mins interval treadmill

Gym yesterday:
BW Warm up

1a Deadlift - 52.5kg - 4x8
1b Incline chest Press - 12.5kg - 4 x 8

2a squat - 42.5kg 3 x 8
2b inverted row - 3 x 8

3a dips - 3 x8
3b shoulder press - 10kg x 8, 8kg x 8, 8kg x 8

4a 3 way lunge 10kg 4 each leg x 3
4b 1 leg rdl's 3 x 8

LAt pull down : 35kg - 3x8

20Mins interval on cross trainer

Gym tonight:

barbell squat : 42.5kg 3 x 8
1 leg RDL's : 10kg 3 x

deadlift : 42.5kg 3 x 8
lunge: 12.5kg 3 x 8

1 leg squat : 8kg 3 x 8

20 mins interval

Gym this morning:

30 mins interval on treadmill
20 Min interval on Cross Trainer
10 Mins on step master

Nearly found dead this morning , This week I have changed things around for the next 4 weeks and I will see how I get on . I have increased my cardio to 3 day, 1 circuit day , and 2 full body resistance days.

Gym last night was a bit all over the place , nightmare was packed so I dont what I could do !Also was quite tired !

BW Warm Up:

1a.Split Squat : 45kg - 8 x 4
1b. Bent over row : 15kg 8 x 4

2 Deadlift : 55kg x 8, 55kg x 7 55kg x 7

3a Chest Press:32.5kg x 7,6,6 ( not gaining any strenght on bench started to P**s me off )
3b Flys : 7.5kg - 8 x 3

4. Seated Row :(30kg x 5, 25kg x 5 ) x 3

5 Cable lateral raise : 10kg x 8 x 3 each arm

6 Cable push down : 15kg x 8x 3

Tabbata squat: 20sec on 10 sec of x 8
20min interval on cross trainer

Gym this morning:
Not a lot of time but got a circuit workout in

30sec sprint @ 17.5kpm
60sec rest
DB shoulder press x 8kg x 12
Split squat: 12.5kg x10 each leg
Plank hold for 45sec
BB upright row - 15kg x 12
1leg RDL's : 10kg x 10 each leg
60sec rest
30sec sprint @ 17.5kpm
90sec rest between set
repaeat x 4

Rest day tommorrow and then cardio day on sunday. This weeks changes went well. Much more cardio in my routine so hopefully I see some benefits. Will measure and weight myself next week.

Gym last night:

Bw Warm Up

1a. Squat - 45kg 4 x 8
1b. dips 4 x 8

2a deadlift - 52.5kg 3x 8
2b 1 leg rdl's 12.5kg 3 x 8

3a bench press - 32.5kg x 7 ,7,7,6
3b bent over barbell row - 15kg 4 x 8

4 Lat pull down - 35kg 4 x 8

5 Frontal & lateral raise - 5kg 3 x 8

20 mins interval

Gym this morning:

30 mins interval treadmill
10mins interval cross trainer
5min bike

Back on track with diet yesterday. Goals are as follow:

• Try get down to 9stone 7lb ( 7lb to lose)
• Get stroner on bench and squat work

Plan to have 1 treat meal a week and stick to healthy eating for the rest of the week.

Gym last night:

BW warm up

1a Squat - 47.5kg 4 x 8
1b barbell upright row - 15kg 4 x 8

2a. Deadlift - 57.5kg - 3 x 7
2b. Shoulder press - 10kg 3 x 8

3a. Bench press - 35kg x 7 , 35kg x 6, 35kg x 6
3b.fly's - 7.5 kg 3 x 8

4. Seated pully row - 30kg 3 x 8

5. Dumbbell raise - 6kg 3 x 6

Ab work

Was In a hurry so got no cardio done.

Gym this morning:

Circuit

30sec sprint @ 17kpm
60sec rest ' 6kpm

Push up x 10
Split Squat - 15kg x 10 each leg
Plank hold for 45 sec
one arm dumbbell row - 15kg 10 each arm
stability ball hamstring curl - x 12

30sec sprint
60sec rest

Repeat x 4

10 mins interval on cross trainer .

Diet this week has been really good. Had got into the habit of thinking because food was healthy I could eat as much as I like of it ( Not so ). Will head the gym tommorow morning for some cardio and take sunday as a rest day. Weigh in and measurements tuesday.

But tbh the diet you have posted in your logs looks great to me?? Unless it has changed more recently perhaps

Thanks eclectichoney, Your right that last half stone is a nightmare.To be honest over the last couple of weeks I had got a little relaxed when it comes to my diet and was tending to have treat weekends, not treat meals ! So just needed to get back on track really. Gonna treat myself this weekend to one meal! I think that was where I was going wrong to be honest.
And I do strugle with the scales from time to time, when I know in my heart that measurement are the main thing. So in my head I have "well a couple of years ago I was 9stone 2" But I have to remember I was a skinny fat person because I wasnt lifting weights at all so had no lean muscle ,was only doing cardio and smoking 25 cigarette a day so would have a cigarette when I was hungry and at the weekends only had two meals a day. When I look back at that I cant believe that is how I was. So I am actually very proud of myself :P

And good luck with your venture aswell !

Done measurments and weight this morning some small changes no really that happy with them, because all of last week was really good with my eating and was expecting to see some more. Last measurement that were taken was back on 5th august so in 4 weeks there isnt really much change!

Meausrement from 5/08/08 :

Waist: 25 (-1)
Hips:32 (-.5)
Chest: 33 (-1)
Thigh:21.5 (-.5)
Top of leg: 23 - No Change
Knee: 15.5 ( - .5)
Arm: 10.5

Measurements this morning 09/09/08:
Waist 24.5 (-.5)
hips: 31.5 (-.5)
Chest: 33 - No change
Thigh- 21 (-.5)
Top of legs 22 (-1)
Knee; 15(-.5)
Weight : 10 stone

Gym this morning:

15 min HIIT on treadmill
10 min interval on cross trainer
10 mins stepper

Hey Blah, Thanks for the encouragement. I know those bloody scales ! But I am still looking to lose a couple of inches ! I am giving myself till xmas I have a holiday booked to Dubai so that is my next goal. I am not unhappy with my body at the moment, but there is always room for improvement, I know I have body fat on me that needs to go. I am seriously gonna have to invest in a body fat caliper.
I would like to lose 1.5 inches of my waist/ 1.5 inches of my hips/ 1.5 of thigs and hips. And get much more definition on my arms and back. But I will get there I am doing all I can do at the moment, couldnt face cutting carbs totally, tried the high protein low carb by cutting fruit, and I found my self really bunged up. So at the moment I am eating 1500 cals per day, with lots of good healthy fats ,carbs and protein ! And 1 treat meal per week.

I hope you challenge is going well !!