Day 217
End of Week Thirty One – 23 February
1.3kg (2.9lb) weight loss
Total weight loss, to date
37.3kg (82.2lb / 5st 12.2lb)
Current weight – 72.6kg (11st 6.1lb)
That’s a reduction of 33.9% of my starting body weight.
Muscle Mass increased to 83.6% and Fat Mass decreased to 12.0%.
Lean Mass increased to 88.1%.
MILESTONES
- Less than 3kg until target weight
- Body weight now reduced by more than 33%
- Personal Best on Barbell Row
FRIDAY – 16 February
No gym classes today as Matty the PT is on his until tomorrow. Instead, a 5K row on the RowErg at JD followed by the usual Sauna. Then a trip over to Ribby Hall Health Club at lunchtime for some time in their Sauna, steam room and spa pool.
SATURDAY – 17 February
Back on 21 July 2023, on Day 1, I had the foresight to take photos of my ‘starting point’. Then, in December, I took my first ‘progress’ pics. Now, on the cusp of seven months and nearly at my target weight, I took more ‘progress’ photos.
Then, in the afternoon, it was over to Ribby Hall Health Club for a training session with Matt, fresh from his week in Portugal. Having done my Push Pull and Leg days without him during week, this was going to be a general UPPER BODY session. Bike (warm-up), chest press, SkiErg/press-up/kettlebell deadlift superset, lat pull down, low seated row, shoulder press, bicep curls.
SUNDAY – 18 February
A day of rest following my training session a day earlier. I did get over to Ribby Hall Health Club for some R&R in their sauna, steam room and spa pool.
MONDAY – 19 February
An early training session at JD with Matt at 8am. PUSH DAY: Bike (warm-up), bench press, press-up/skiERG/ball slam superset, shoulder press, tricep dips, core (russian twists/crunches). Followed by the usual sauna.
During this session I showed Matt my progress photos from Saturday. He had been waiting for this moment for sometime as he has wanted to start shouting about the progress we have been making. I needed to get to the stage where I was comfortable sharing my starting photos alongside my current progress pics. I have now reached that point.
Later in the day I had a trip over to Ribby Hall for some time in their sauna, steam room and spa pool.
TUESDAY – 20 February
A visit to JD for another strong 5K RowErg session. It was whilst in the lockeroom afterwards that I received a WhatsApp message from Matt. He had sent my photos over to his media team and they had produced my “success story” graphics. It was very surreal seeing myself in these. I just sat there laughing out loud. My reply was simply “Blimey!”
Feeling rather chuffed with myself I drove over to Ribby Hall and basked in the glow in their sauna, steam room and spa pool.
Then time for another new element of my lifestyle reboot. My first visit to my local tanning salon – TannersFY5, conveniently located just around the corner from JD Gym – for my first sunbed session.
It wasn’t long before my story was posted on Matt’s Instagram and Facebook pages with the slogan “Be Like Mark”.
Why not follow me on Instagram…
https://www.instagram.com/markv2uk
WEDNESDAY – 21 February
Another relatively early start – 8.30am for a training session with Matt at Ribby Hall – LEGS DAY: Rowing (warm-up), Barbell squat 10x40kg, 3x10x50kg, weighted lunges, leg curl, leg extensions, hyperextensions, core (russian twists/crunches).
Being at Ribby Hall it would have been rude not to spend some time in their Sauna, steam room and spa pool. Oh, and time for a quick haircut at my new barbers… Parlour Male Grooming at St George’s Park, Kirkham.
Later in the day, at 6.00pm it was time to head over to JD for yet another 5K Row. Matt was on shift so he popped over to chat. I was on for my PB but missed it by just seven seconds.
THURSDAY – 22 February
My fourth personal training session of the week with Matt – 10am at Ribby Hall – PULL DAY: Barbell row 12x40kg, 2x12x50kg, 1x12x52.5kg, seated cable row, knee lat pull, lat pull down, assisted pull-ups, face pulls, SkiErg/kettlebell deadlift 3x15cals/15reps superset with no rest. Personal Best on Barbell Row and significant progress on band-assisted pull-ups that had Matt clapping.
Again, followed by time in the sauna, steam room and spa pool. On the way home, time for a quick sunbed session 🙂
FRIDAY – 23 February
An early start with a 6.45am trip to JD for two classes – JD Burn (3 sets of each for 50 seconds with 10 seconds rest – Ball slam, step ups, bicep curls, crunches, squats, wall sit, SkiErg) and JD Abs (40 seconds each with 10 seconds rest before moving on x 3 sets – crunches, russian twists, flutter kicks, situps, plank), followed by a Sauna.
It’s been another good week in and out of the gym. Good to have Matt back. Great to have new progress pics. Incredible to see what Matt’s social media team have done with them. And only 2.7kg until I reach target weight. But the fun doesn’t stop there. The work continues in the gym, the nutrition side adapts to support the weight training.
Every Monday I post a new “Motivational Quote” for the week.
Gym Activity
- 0 Treadmill sessions
- 3 Rowing Machine sessions
- 0 Bike sessions
- 4 Matty the PT sessions
- 2 Gym Classes
- 11 Saunas
The Road to Newcastle continues…
I’ve Got This!
Previously…
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
