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