Week 22 - Update - Mark's Road to Newcastle

Day 154

End of Week Twenty Two – 22 December
0.1kg (0.2lb) weight loss

Total weight loss, to date
27.5kg (60.6lb / 4st 4.6lb)

That’s a reduction of 25.0% of my starting body weight
Muscle Mass increased to 77.4% and Fat Mass decreased to 18.5%. Thats quite a big change, nearly 2%, since last week.

Worth, perhaps noting, that last night I was out for a Christmas dinner with my best mate. Whilst choosing carefully from the menu, it still resulted in a pretty high calorie intake compared to my usual daily intake.

FRIDAY – 15 December

Another 7am start in the gym for the JD Burn class and the JD Abs classes, both led by Matty the PT.

Burn consisted of: SkiERG, Lunges, Shoulder Press, Weighted Squats, Crunches, Step-Up, Weighted Wall Sit

Abs consited of: Sit-Up, Flutter Kicks/ Leg Raise, Crunch, Russian Twists, Heel Tap

A stint on the treadmill followed on from the Burn and Abs classes. Having had a gait analysis done a few days earlier, treadmill sessions had been going well and this was the final check to ensure all was well with my calf ahead of a return to ParkRun. And it was.

Then, following a sauna, a shower and a change of kit, it was into another training session!

PULL training session with Matty – Barbell Row, band-assisted Pull-Ups, low seated cable row, lat pull down, trap pull down, seated weight twist and ab crunch

SATURDAY – 16 December

8.20am and time to head off to Stanley Park, Blackpool, for my 7th ParkRun. The weather was perfect and I was feeling very positive and optimistic having been absent from ParkRun for two weeks and failing to complete the full 5k three weeks ago. So it was a great result to get another Personal Best beating my previous PB (from 18th November) by nearly three minutes!

SUNDAY – 17 December

Back into the gym late in the afternoon to build on the success of ParkRun and prepare for the following weekend. Introducing more running on the treadmill to build up to the target of a full 5K run by the end of February.

MONDAY – 18 December

Early morning treadmill session in the gym and a brief catch-up with Matty – now increasing intensity with greater incline

TUESDAY – 19 December

JD Burn and JD Abs classes (with Matty the PT) from 7am

Burn consisted of: SkiERG, Dumbbell Lunges, Weighted Squats, Leg Raise, Dumbbell Clean & Press, Toe Tap Step-Up, Press-Up

Abs consited of: Flutter Kicks, Russian Twist, Plank, Mountain Climbers/Crunch, Sit-Up

Followed by treadmill, shower and sauna, and another change of kit ahead of training session

PUSH training session with Matty – bench press, machine chest press, dumbbell fly, shoulder press, lateral raise, tricep extension, tricep overhead, press-ups

WEDNESDAY – 20 December

Early morning treadmill session in the gym.

THURSDAY – 21 December

LEG training session with Matty – Barbell squats 42.5kg x10, dumbbell lunges 12.5kg x80, leg press 60kg, hyperextensions, seated leg curl

FRIDAY – 22 December

Treadmill session going straight into PULL training session with Matty – Barbell Row, low seated cable row, assisted pull-up, lat pull down, trap pull

Calf now feels pretty much back to normal, no signs of a problem during the week so it’s back to Stanley Park tomorrow to build on the PB from last weekend.

Body Composition

Key metrics (muscle mass, fat mass, lean mass, visceral fat index and water mass) all continue to track in the right direction with everything now well and truly in the green! These all plot year-to-date monthly averages.