Now the DD challenge is over I now feel the urge to do another 12 weeks training and weight loss. It will take me right through to the 5 October about 2 weeks before my Birthday so I can enjoy the festivities then :-)
Current weight 90kg- started off the week as during the DD challenge but toward the end I ate loads of chocolate, Pizza, beer and burgers etc. So it has crept up from 89.8kg. I was going to continue till I hit 85.2 my DD challenge target but im hoping the week of indulgence will keep me on the straight and narrow over the 12 weeks.
Goals,
Weight 80kg around 12 and a half stone
32 inch trousers- want to be able to fit into these bad boys after steadily creaping up over the years to a 42 inch waist. Currently a 34 inch waist trouser size.
Get fit ready for the Rugby season then work on maintanence fitness so im fresh for games.
In order for me to achieve my weight target I will need to lose just under 2lbs a week. Diet as always will be key and I will be starting at 2200 calories and cycling it down to 1800 over the next few weeks (100 cals a week) Should help with the increased cardio I will be doing at the start before cycling it down)
Workouts will consist of:
Sunday 3 mile Run- was a killer this morning esp with a slight hangover :-)
Monday Routine A (courtesy of Anthony) thanks :-)
Stiff Leggged Deadlift / Weighted Chin Up / Weighted Dip (no rest between these exercises)
- Rest a couple of minutes. As you get fitter, work your rest times down -
Leg Press / Machine Row / Shoulder Press (no rest between these exercises)
- Rest as above. Walk around while resting, or set up machines, but keep moving -
Squat / Weighted Chin Up / Weighted Dip
- Walk around for a couple of minutes. DO NOT sit down -
Tuesday- 2000m HIT on rowing machine 250 fast then 250 slow etc (should take only 7 minutes, Time reducing each time and 500 splits aimed for too)
Wednesday Routine B (courtesy of Mexoclas) Thanks
Squat
Row
Bench Press
Chins
Military press
Thursday Sprint 30 minutes of 100, 150 and 200m sprints
Friday Routine C
Full Body weight session consiting of:
Bench Press
Manual Row
Shoulder Press
Assisted Pull Up
Dip
Squat
Leg Curl
Leg Extension
Sat and Sun- Rest days until the Rugby season where I will only do one session of cardio switching from Long run, Hiit and Sprints.
Pics from end of DD challenge, hoping for a similiar transformation I had over the last 12 weeks
Did routine A this morning and it was hard work, chin ups and dips are not weighted yet it was hard enough trying to do them unassisted. Also quite hard to not rest in between sets as equipment get used and im rushing round trying to make sure I can do it when the machines are free. Will perservere as I really enjoyed the workout on my lungs :-)
Felt good this morning and was expecting a little ache from the run yesterday but felt ok.
How's it going with the new routines Gprim? Your birthday's 9 days after mine so let's see who can get slimmest for then ;-)
Going pretty well PP, had a busy busy week at work before being let go on Friday so apart from that all good.
Workouts have gone really well, difficult to adjust back to doing cardio again and I ached alot this week from certain things. Missing the intense weight sessions I did but the new routines im sure will begin to become more intense as I increase the weights and reduce the rest times down etc.
Will be job hunting next week and trying to balance money etc, shouldnt affect my gym or cardio session's next week but it will depend on interview's etc and if i am fortunate enough to find a temp job asap. We shall see.
Weigh in this morning I came in a 88.8kg so a 1.2kg loss. Im sure it would have been more but I had a few... well alot of drink on Friday night after finding out I had no job to go to. Not the best of ideas but its done now so must move on from it. Apart from friday night my diet was spot on and it has become easier for me too. Cravings for junk food are at an all time low and im not missing it at all. My housemate had a take out last night and it actually smelt and looked awful lol.
Want to lose at least another kg this week so diet needs to be spot on.
