Day 203

End of Week Twenty Nine – 9 February
1.1kg (2.4lb) weight loss

Total weight loss, to date
35.2kg (77.4lb / 5st 7.6lb)

Current weight – 74.7kg (11st 10.6lb)

That’s a reduction of 32.0% of my starting body weight.
Muscle Mass increased to 82.1% whilst Fat Mass decreased to 13.6%.
Lean Mass is now up to 86.4%.

And more milestones…

• Surpassed 5st 7lb of weight loss
• 50kg working sets on Bench Press and Squat
• Personal Best at 5000M row – up to 624 in the world in my age group

FRIDAY – 2 February

RowErg (rowing machine) at JD Gym followed by the usual sauna and cold showers… and a trip over to Ribby Hall Health Club later in the day.

With Matt now having more clients at Ribby Hall than at JD, more of our sessions are moving over there. Plus I like to get there whenever I can to use the spa facilities, whilst keep my solo training sessions at JD. The locker room at JD is quite decent, but we have TVs at Ribby Hall, and salon chairs to sit in whilst fixing ones hair 🙂

SATURDAY – 3 February

Ribby Hall Health Club for Sauna, Steam Room and Spa Pool followed by a RowErg session at JD – PB over 5000M ranked 709 in the World in my age group

SUNDAY – 4 February

Another rowing session at JD followed by a visit to Ribby Hall Health Club

MONDAY – 5 February

Personal training session with Matt the PT at JD Gym – PUSH DAY: Bench press 50kg, SkiErg and push-ups superset, shoulder press, chest press, triceps, core (russian twists and crunches). A rowing session later in the day at JD with yet another PB over 5000M ranked 660 in the World

TUESDAY – 6 February

Personal Trainer session at Ribby Hall – LEGS DAY: Rowing machine (warmup), Barbell squat 10x30kg, 10x40kg, 2x10x50kg, weighted lunges, leg press, leg curl, hyperextensions, followed by Sauna, steam rooms and spa pool

WEDNESDAY – 7 February

Consultation with Stuart the Physio. My knee has recovered nicely. More or less back to normal. Good to know that fundamentally my knees are in good working order. Another two physio sessions for electrical muscle stimulation (EMS), ultrasound and manipulation.

Another RowErg session at JD Gym later in the day. This one took me over 100,000M since I started rowing on 11 January. 100,557 metres to be precise, burning 5738 calories in the process.

THURSDAY – 8 February

Closing in on my target weight. 35.2kg (just over 5st 7lb) now irradicated.

More rowing at JD and yet another PB over 5000M ranked 640 in the World

FRIDAY – 9 February

A return to gym classes after taking a break from them following my knee ‘injury’ on 1st January. 7am start for JD Burn (barbell row, crunches, 15kg squats, step ups, press ups, weighted lunges, skierg) – 50 seconds on each exercise with 10 second rest in between, x 3. Followed by JD Abs (plank, russian twists, crunches, situps, etc).

Back on the treadmill for the first time this year – just a light 15 minute session. Followed by a sauna.

Then going into a Personal Trainer session at JD – PULL DAY: SkiErg/Ball Slam/Kettlebell Deadlift superset (15 reps/cals x 4 sets, 30 seconds between sets), Barbell Row/TRX Row superset, low seated row, bicep/hammer curls. Again, followed by another short sauna 🙂

Also, haircut day which will then be followed by a visit to Ribby Hall Health Club

And that brings to an end my fitness journey – as a 55 year old. Another year looms over me tomorrow 🙂 Onwards and upwards as I’m about to turn 56 feeling and looking fitter than I can ever remember!

Every Monday I post a new “Motivational Quote” for the week.

Gym Activity

• 1 Treadmill sessions
• 6 Rowing Machine sessions
• 0 Bike sessions
• 3 Matty the PT sessions
• 2 Gym Classes
• 13 Saunas

The Road to Newcastle continues…

I’ve Got This!

Previously…

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