Day 224

End of Week Thirty Two – 1 March
0.3kg (0.7lb) weight loss

Total weight loss, to date
37.6kg (82.9lb / 5st 12.9lb)

Current weight – 72.3kg (11st 5.4lb)

Target weight – 69.9kg (11st)
2.4kg (5.3lb) to reach target

That’s a reduction of 34.2% of my starting body weight.
Muscle Mass increased to 84.7% and Fat Mass decreased to 10.8%.
Lean Mass increased to 89.2%.

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.

Still taking a break from ParkRun and allowing my left knee (patella tendon) to continue to strengthen, so it was off to JD for a 5K row on the Concept RowErg. Another personal best and a change of weight category – now classed as lightweight, below 75kg – placing me at #111 in the world in my age group. Then over to Ribby Hall Health Club for sauna, steam room and spa pool.

On the subject of ParkRun, on talking to Matt and Ken about it over recent weeks, it is felt best to stay away from it for a few more weeks, allow the weather to improve whilst allowing the knee to strengthen. A slip or a fall in wet conditions wouldn’t be helpful, and the colder weather isn’t great for the tendon either. The work I’m doing in the gym, particularly the 5K rows, are helping build up stamina and endurance so contribute toward the mid-term goal of Great North Run.

Another trip to JD for a 5k row. Nip round the corner to TannersFY5 for a sunbed session and then over to Ribby Hall Health Club to meet up with Matty the PT for a body scan. Followed by the usual Sauna, steam room and spa pool.

A 10am training session at Ribby Hall with Matt. 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, and a quick sunbed session on the way back home.

An evening trip over to JD for a 5K row, and sauna.

An 8am training session at Ribby Hall with Matt. LEGS DAY: Rowing (warm-up), Barbell squat 10x40kg, 3x12x50kg, weighted lunges, leg press, leg curl, hyperextensions

An 8:15am appointment with Stuart the Physio at Ashfield Physiotheraphy, in Bispham, for more treatment on my knee. All looking good in that department with no lasting long term damage.

Then an eye test at the opticians. I still have two.

Later in the day, at 6.00pm it was time to head over to JD for yet another 5K Row. Matt was on duty so came over to out me through some excruciating stretches for my quads.

My bi-weekly sports massage with the “giver of pain” Andy the Physio.

Followed by my third personal training session of the week with Matt – 12 noon at Ribby Hall – PULL DAY: Rowing (warm-up), Barbell row, seated cable row, band-assisted pull-ups, low seated row, SkiErg/kettlebell deadlift 4x15cals/15reps superset with no rest, core (russian twists, crunches)

Again, followed by time in the sauna, steam room and spa pool. On the way home, time for a quick sunbed session 🙂

No JD Classes today as Matt was ill during the night but I’ll be going along later in the day to complete a 5K row.

So, another good week with my fourth personal trainer session due tomorrow (Saturday) having now increased my program to include four PT sessions per week (Monday, Tuesday, Thursday, Saturday). I am still going into the gym seven days a week, and sometimes twice a day depending on what has or is being trained either side.

My “Training Log” has now been expanded to include other elements of my “lifestyle reboot” including Grooming and Tanning sessions.

Focus On Yourself

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

Gym Activity

  • 0 Treadmill sessions
  • 5 Rowing Machine sessions
  • 0 Bike sessions
  • 3 Matty the PT sessions
  • 2 Gym Classes

The Road to Newcastle continues…

I’ve Got This!

Previously…

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

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