Why the break in weekly updates? Well, I am just about to go on holiday for a week. In fact, I am typing this from a hotel room at Manchester Airport ahead of flying out to Antalya, Turkey early in the morning. I won’t have my Withings Body Scan scales with me, so I decided to do a mid-week pre holiday update followed by a post holiday update at the end of Week 36 on Friday 29 March.
Day 243
Middle of Week Thirty Five – 20 March
0.9kg (2.0lb) weight loss
Total weight loss, to date
39.6kg (87.3lb / 6st 3.3lb)
Current weight – 70.3kg (11st 1lb)
Target weight – 69.9kg (11st)
0.4kg (0.9lb) to reach target
That’s a reduction of 36.0% of my starting body weight.
Muscle Mass increased to 85.3% and fat mass reduced to 10.1%.
Lean Mass increased to 89.8%.
FRIDAY – 8 March
JD Burn and Abs Classes from 7am with Matty the PT
Burn: SkiErg, Dumbbell Snatch, Ball Slam, Russian Twists, Weighted Lunges, Shoulder Press, Weighted Step-Ups (3 sets of 50 seconds each with 10 seconds rest).
Abs: Flutter Kicks, Crunches, Situps, Shoulder Tap, Planks
Headed over to Ribby Hall late afternoon for a 5K row, sauna/spa pool and then a sunbed top-up at Tanners FY5.
SATURDAY – 9 March
9am – Fourth PT session of the week – Upper Body/Strength Training day at Ribby Hall – Rowing machine (warm-up), Incline Smith Machine, Chest Press, Seated Cable Row, Low Seated Row, Lat Pull Down, Shoulder Press, Cable Bicep Curl, Cable Tricep Pulldown
More time in the sauna and spa pool followed.
SUNDAY – 10 March
Sunday afternoon and a treadmill session and another 5K row at JD followed by the usual sauna.
MONDAY – 11 March
11am – Pull day at Ribby Hall – Rowing machine (warm-up), bench press, chest press, SkiErg/press-up/air bike superset, two arm cable lateral raise, dumbbell lateral raise), followed by Sauna, steam room and spa pool. On the way back home I stopped off at Tanners FY5 for a sunbed session. Still working on the holiday pre-tan.
A visit to JD in Thornton-Cleveleys later in the evening for a 5K row and another sauna.
TUESDAY – 12 March
A 1pm training session, again at Ribby Hall – Pull day – Rowing machine (warm-up), Barbell row, seated low row, knee lat pull, face pull, band-assisted pull-ups, SkiErg/Kettlebell deadlift superset, bicep curls. And, you guessed it, more time in the sauna, steam room and spa pool!
I’m now trying to incoporate a 5K row every day regardless of other training sessions, so it was back to JD in the evening for a rowing session on their Concept RowErg machines, followed by a sauna to end the day.
WEDNESDAY – 13 March
10am and it’s my bi-weekly Sports Massage session with Andy – the Sports Physio who hums along to the radio whilst inflicting excrutiating pain on my quads, and every other muscle in my body.
Later in the afternoon and it was a visit to Ribby Hall Health Club for a 5K row, sauna, steam room and spa pool, followed by another sunbed session on the way back home.
THURSDAY – 14 March
A morning training session at JD with Matt – Leg day – Treadmill (warm-up), Barbell squat, Ball slam/weighted lunges circuit, leg curl, hyperextensions, treadmill (cool-down), followed by a sauna, and a sunbed session… all before lunch!
Then an evening visit back at JD for a 5K row and a quick sauna.
FRIDAY – 15 March
It’s Friday so that means only one thing… an early start JD Burn and Abs classes at JD Gym.
Burn: Bicep Curls, Shoulder Press, Weighted Lunges, Dumbbell Row, Press-Ups, Crunches, SkiErg
Abs: Plank, Side Plank, Mountain Climbers, Crunches, Bicycle Kicks
Sauna and sunbed sessions followed.
Lunchtime and it was my fourth session with Stuart the Physio who has been treating my Patellar Tendonitis. This was my final session with him being given the all clear. Stuart treated me with Electric Muscle Stimulation and ultrasound but refrained from giving me any specific exercises. All the work Matt was doing with me in training sessions had the exercise side of things more than covered.
Back to Ribby Hall late afternoon for a 5K row, sauna/spa pool.
SATURDAY – 16 March
Just a 5K row today at Ribby Hall, followed by sauna, steam room and spa pool… and a sunbed top-up at TannersFY5
SUNDAY – 17 March
Another 5K rowing day, this time at JD Gym – again followed by a sauna and a sunbed.
MONDAY – 18 March
A morning training session at Ribby Hall with Matt – Push day – Treadmill (warm-up), bench press, chest press, two arm standing cable fly, shoulder press, press-ups, tricep push down. Again, followed by a visit to the sauna, steam room and spa pool. A sunbed top up on the way back home.
A visit to JD in Thornton-Cleveleys later in the evening for a 5K row and sauna.
TUESDAY – 19 March
A 12.30pm training session, again at Ribby Hall – Leg day. And, you guessed it, more time in the sauna, steam room and spa pool, and a sunbed session (my final of my 4 week pre-holiday booking).
A late evening visit to JD for a 5K row and sauna.
WEDNESDAY – 20 March
My final training session before I head off to Antalya – 0730 at Ribby Hall for a Pull training session with Matt – Barbell row, seated row, face pull/bicep curl, TRX row/lat pull down, seated abdominal curl. Just a sauna followed as I had an appointment for a haircut with Matt at Parlour Male Grooming in Kirkham at 0930.
Then I squeezed in a quick client visit in nearby Inskip before heading back home to finish packing. My best mate, Gav, turned up at 1.15pm to give me a lift to Poulton train station and at 2pm I was on my way to Manchester Airport where I’m staying in a nearby hotel ahead of an 7.20am flight in the morning.
Training has stepped up massively this month. 28 days in the gym in January, 27 in February. Now on the 20th March I’ve been in the gym every day this month so far, with most days having two visits. I’ll be in the hotel gym everyday of the holiday and I have a training session booked with Matt on the evening of my return. I aiming for a clean sweep of being in the gym doing something every day this month.
Gym Activity
- 1 Treadmill sessions
- 11 Rowing Machine sessions
- 0 Bike sessions
- 7 Matty the PT sessions
- 4 Gym Classes
The Road to Newcastle continues…
I’ve Got This!
Previously…
End of Week Thirty Three – 8 March
1.1kg (2.4lb) weight loss
End of Week Thirty Two – 1 March
0.3kg (0.7lb) weight loss
End of Week Thirty One – 23 February
1.3kg (2.9lb) weight loss
End of Week Thirty – 16 February
0.8kg (1.8lb) weight loss
End of Week Twenty Nine – 9 February
1.1kg (2.4lb) weight loss
End of Week Twenty Eight – 2 February
0.9kg (2lb) weight loss
End of Week Twenty Seven – 26 January
2.6kg (5.7lb) weight loss
End of Week Twenty Six – 19 January
1.6kg (3.5lb) weight loss
End of Week Twenty Five – 12 January
0.6kg (1.3lb) weight loss
End of Week Twenty Four – 5 January
0.7kg (1.5lb) weight loss
End of Week Twenty Three – 29 December
0.2kg (0.4lb) weight loss
End of Week Twenty Two – 22 December
0.1kg (0.2lb) weight loss
End of Week Twenty One – 15 December
1.3kg (2.9 lbs) weight loss
End of Week Twenty – 8 December
1.4kg (3.1 lbs) weight loss
End of Week Nineteen – 1 December
1.1kg (2.4 lbs) weight loss
End of Week Eighteen – 24 November
0.4kg (0.9 lbs) weight loss
End of Week Seventeen – 17 November
2kg (4.4 lbs) weight loss
End of Week Sixteen – 10 November
2kg (4.4 lbs) weight loss
End of Week Fifteen – 3 November
0.5kg (1 lb) weight loss
End of Week Fourteen – 27th October
0.9kg (2 lbs) weight loss
End of Week Thirteen – 20th October
1.8kg (4 lbs) weight loss
End of Week Twelve – 13th October
0.9kg (2 lbs) weight loss
End of Week Eleven – 6th October
1.3kg (3 lbs) weight loss
End of Week Ten – 29th September
1.9kg (4 lbs) weight loss
End of Week Nine – 22nd September
1.7kg (4 lbs) weight loss
End of Week Eight – 15th September
+0.1kg (+0.2 lbs) weight gain
End of Week Seven – 8th September
1.8kg (4 lbs) weight loss
End of Week Six – 1st September
0.9kg (2 lbs) weight loss
End of Week Five – 25th August
2.6kg (6 lb) weight loss
End of Week Four – 18th August
0.5kg (1 lb) weight loss
End of Week Three (11th August)
1.4kg (3 lbs) weight loss
End of Week Two (4th August 2023)…
1.3 kg (3 lbs) weight loss
End of Week One (28th July 2023)…
1.9 kg (4 lbs) weight loss
