Day 168

End of Week Twenty Four – 5 January
0.7kg (1.5lb) weight loss

Total weight loss, to date
28.4kg (62.6lb / 4st 6.6lb)

That’s a reduction of 25.8% of my starting body weight
Muscle Mass increased to 79.2% and Fat Mass decreased to 16.7%.

That’s starting the year as I mean to go on!

JD Burn and JD Abs classes from 7am, lead by Matty the PT followed by a 30 minute treadmill session.

WIth only two training sessions with Matt due to Christmas, we switched to the Upper/Lower body plan.

A quick shower, sauna and change of kit and it’s the second PT session of Christmas week – UPPER BODY training session with Matty

0850 and walking the familiar walk to the Stanley Park Clock Tower ahead of my 9th ParkRun. I had calculated my pace times needed to reach my target finish time and with my Garmin telling me my pace per km and per mile. During the run I was hitting my km pace targets almost to the second before one final push on the final kilometer. 3 minutes 10 seconds knocked off my previous PB from last week and I smashed through my goal time as well. That’s 16 minutes 14 seconds quicker than my first ParkRun in October

It’s a Monday. It’s the start of 2024 and it’s fitting that it should begin with a run – my ParkRun #10. Two 5K’s in two days? Could this be a bit too much at this stage of my training? I had set another ambitious target time but for the first 4K I was hitting my pace. Unfortunately my left knee decided enough was enough and I had to ease off on the final kilometer. No personal best to start the new year – 49 seconds slower than Saturday – but still much quicker than the previous week. A good result.

I now have 12 days away from ParkRun before my next one on 13th January, I am resting the knee where possible and staying clear of the treadmill.

A New Year and it’s back the three days of personal training per week based on Push Pull Legs (PPL). Training intensity will step up another level over the next couple of weeks.

PUSH training session with Matty – Bench press 45kg, chest press, seated chest fly, seated dumbbell shoulder press, tricep pull down

With treadmill off the agenda whilst I rest my “runners knee” it was time to get better acquainted with the Rowing Machine.

Last week Coach Ken had set a weekly challenge – Death By Rowing. A high intensity routine where you row for 500m then rest for the time it took. Then row 400m and rest for the time that took. Continuing down to 300, 200 and 100m. You then record your time. Ideally the times will tumble over the coming weeks.

So Week 1 of DBR was done in a time of 409 seconds. That’s my time to beat next week.

Hot off the rowing machine it was then onto the bike. These two pieces of equipment are going to play a bigger part in my cardio going forward.

This was to be a packed day of fitness activity. An early start saw me in the gym from 7am and on the rowing machine (doing a pyramid set) and the bike.

Then it was onto see Andy the Sports Physio for a Sports/Deep Tissue Massage.

Then, after lunch, it was LEG training session with Matty – Barbell squat 47.5kg x 10, Weighted lunges, hyperextensions, leg curl, stretches

No JD Burn or Abs classes today as I am still resting my knee as much as possible.

PULL training session with Matty – Barbell row 50kg, assisted pull-up, upwards seated row, lat pull down, bicep curls, core exercises (russian twists, half crunches)

No ParkRun this weekend as I’m heading down to a Jaguar car event on Saturday, but I’ll be paying a visit to JD Gym in Newcastle Under Lyme on the way back home.

Personal Bests

A good week for PBs.

Saturday – PB at ParkRun
Tuesday – PB at Bench Press 45kg
Thursday – PB at Barbell Squat 47.5kg
Friday – PB at Barbell Row 50kg

Focus On Yourself

Every Monday I post a new “Motivational Quote” for the week. Kicking off this exciting new year are the words of Coach Ken.

Mark is absolutely killing it. He is discovering a better version of himself every single day. That's a better version physically, mentally and emotionally. His consistency and determination is absolutely incredible

Gym Activity

  • 1 Treadmill sessions
  • 2 Rowing Machine sessions
  • 2 Bike sessions
  • 3 Matty the PT sessions
  • 2 Gym Classes
  • 6 Saunas
  • 14 Cold showers

The Road to Newcastle continues…

I’ve Got This!


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

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