Day 259
End of Week Thirty Seven – 5 April
0.3kg (0.7lb) weight loss
Current weight – 69.7kg (10st 13.5lb)
Total weight loss, to date
40.2kg (88.6lb / 6st 4.6lb)
Target weight – 69.9kg (11st) – SMASHED IT!
That’s a reduction of 36.6% of my starting body weight.
Muscle Mass increased to 86.8% and fat mass reduced to 8.6%.
Lean Mass increased to 91.4%.
OK, well I have now smashed through my target weight of 69.9kg weighing in at 69.7kg. I expect there to be a little bit more weight loss over the next few weeks as my diet changes slightly to focus on building more muscle. I’m not going down the ‘bulk’ route, instead concentraing on body building/strength training sessions to build up muscle on my reasonably lean frame and targeting a more ‘ripped’ physique. Now those are words I never thought I’d speak, or even type, in relation to myself.
“Seriously impressive Mark. I am running out of superlatives to describe your efforts here. You’re a completely different guy! I’m proud of you mate!”
Coach Ken March 2024
FRIDAY – 29 March
Good Friday, Bank Holiday hours at JD 8am-8pm, so no JD Burn or Abs classes this morning.
But Bank Holidays don’t get in the way of training sessions with a 10am Pull session at Ribby Hall with Matt the PT – Treadmill (warm-up), Barbell row (12x40kg, 12x50kg, 10x55kg), seated cable row, lat pull down, seated row, assisted pull ups, SkiErg/kettlebell deadlift superset. Followed by the usual sauna, steam room and spa pool.
On the way home I dropped into Tanners FY5 for a quick sunbed top-up – it has been three days since leaving the sun of Antalya behind.
Now aiming to do a 5K row every day, regardless of other gym training sessions, I dropped into JD Gyms Thornton-Cleveleys for an evening row, and sauna.
SATURDAY – 30 March
A quiet day… just a few more weeks until I return to ParkRun. Having done four training sessions during the week with Matt, today was a non-training day, an active rest day, so I went over to Ribby Hall for a mornin 5K row.
Then followed that with another 5K row in the evening over at JD. That’s something else I am going to try and fit in… two 5K rows on active rest days.
SUNDAY – 31 March
A 5K row in the afternoon over at JD – just the one today. Then invited out to join the JD staff on a night out in Blackpool.
MONDAY – 1 April
No April Fool’s here… a training session in the afternoon with Matt at JD – PUSH DAY: Treadmill (warm-up), bench press, chest press, SkiErg/Press-Up superset, shoulder press, machine lateral raise, tricep push down, followed by a sunbed top-up
Evening 5K row back at JD.
Every Monday is Motivational Monday….
TUESDAY – 2 April
Early-ish start with an 07.45am training session with Matt at Ribby Hall – PULL DAY: Treadmill (warm-up), barbell row, assisted pull-ups/dead hangs, trx row, lat pull down, split bicep curls, SkiErg/kettlebell deadlifts, seated abdominal curl.
And an evening 5K row at JD.
WEDNESDAY – 3 April
Starting the day with a 5K row, sauna and spa pool at Ribby Hall, followed by a quick hair cut at Parlour Male Grooming, Kirkham.
Third of four personal training sessions this week – An evening session at JD – LEG DAY : Bike (warmup), squat, prowler/weighted lunges superset, leg curl, kneeling leg curl, hack squat, core (leg raises/crunches)
THURSDAY – 4 April
Final PT session of the week with Matt – BODY BUILDING/STRENGTH DAY: Bike (warm-up), chest press, seated row, lat pull down, raised press ups, tricep push down, face pulls. Followed by a sauna and sunbed top-up.
Matt has finally been able to secure a place in the Great North Run and will be running in support of Shelter. Great to have him along side me for the run, and to have him as a training partner throughout the Summer.
No 5K row today as I am heading over to Morecambe to celebrate my parents Diamond Wedding Anniversary.
FRIDAY – 5 April
So, this is a very rare “day off”. Having had 31 gym days in March – for those not sure, that’s every day in March that included at least one visit to a gym, more often twice a day.
Spending time at my parents but will be heading back home via the gym (either JD or Ribby Hall) on Saturday afternoon. Gym bag packed and ready in the car.
Gym Activity
- 0 Treadmill sessions
- 6 Rowing Machine sessions
- 0 Bike sessions
- 4 Matty the PT sessions
- 0 Gym Classes
The Road to Newcastle continues…
I’ve Got This!
Previously…
End of Week Thirty Six – 29 March
0.3kg (0.7lb) weight loss
Middle of Week Thirty Five – 20 March
0.9kg (2.0lb) weight loss
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
