Day 315

End of Week Forty Five – 31 May

Current weight – 69.9kg (11st)

Target weight – 69.9kg (11st) – SMASHED IT!

That’s a reduction of 36.4% of my starting body weight.
Muscle Mass increased to 90.0% and fat mass reduced to 5.3%.
Lean Mass increased to 94.7%.

Well, it’s been a few weeks since my last Fitness Reboot update back on 12th April. Life has been pretty busy since I returned from my week in Antalya at the end of March with the Jaguars Scurry Around Surrey weekender at the end of April and a couple of other business projects in early May.

Whilst away in Surrey, I made great use of the Hilton gym facilities. It was a superb hotel gym. Far better than the one I had in Turkey. I spent quite a bit of time in there ๐Ÿ™‚

Ahead of my holiday, I had increased personal training sessions with Matty to four per week and this is still the case. My aim now is to visit the gym twice per day, six days a week, with Saturday being a single gym day on top of the morning ParkRun. Treadmill sessions have also ramped back up. Running distance is now increasing and sessions in the gym will support my running goals. Training consists of sessions for Push, Pull and Legs, along with a strength training/body building session. The remaining time in the gym is split between treadmill, rowing machine and arm work (usually bicep curls, tricep dips and shoulder press).

I returned to ParkRun, following the Patellar tendinitis injury I sustained during my New Years Day ParkRun, on 4th May with a stonkingly good Personal Best. Times have continued to fall with each run. I have another “ambitious” finish time goal for tomorrow, with the weather set to be good.

Matt was away on holiday for a week from 11th May so I had a guest personal trainer in his absence – Emily, the manager of my JD Gym. Was great doing two training sessions with Emily, with someone new. I have another guest PT lined up for a couple of weeks when Matt is away again in July, although there is a complication during that time which I’ll get to nearer the time ๐Ÿ™‚

So my current stats – I’m now in a bit of a “maintaining” mode having reached my target weight at the beginning of April whilst also eating more to support my training.

Weight increased slightly from my lowest recorded point back on 12th April but still on target. However, Fat, Muscle and Lean Mass along with Visceral Fat all track well with Fat Mass dropping to just over 5%, Muscle Mass at 90% and Lean Mass at an incredible 94.7%. Visceral Fat (the fat that surrounds important organs, including your stomach, liver and intestines) is down to 2.1 (this is an index rather than a percentage – for comparison this was over 7 last year).

Starting the day with JD Burn and Abs classes at 7am, followed by a 45 minute treadmill at 8am. Back at JD for 11am for body building and strength training with Matty. And, as if two visits to the gym were not enough, back in the evening for a 5K row, bone matrix bicep curls and tricep dips.

My third ParkRun of the month. My third personal best of the month, and on the cusp of breaking the 30 minute barrier. Not bad at all considering where I started back in October.

With some tired legs I wanted to stretch them in the evening so another 5K row back at JD. WIth the spotlight now falling on my arms, they get another mini-workout with some bone matrix bicep curls and tricep dips.

During the previous week, whilst doing core exercises at the end of a training session with Matt, I had done a plank (balance on the toes and hands while holding the rest of the body up and off the ground – good for abs and back strength). Previously I’d done up to two minutes. This time around Matt suggested I aim for three minutes. I do love a challenge, in case you hadn’t noticed, and I duly smashed through the three minute barrier. The only evidence I had of this was a screenshot of the timer on Matt’s phone. I posted this to Instagram and my massage therapist, whilst impressed, insisted on seeing video evidence. So at 11am on this Sunday morning I rigged up a stopwatch on my TV and videoed another 3-minute plank attempt.

That was just the start. Another 50 minute treadmill session at JD at lunchtime, followed by a return in the evening for a 5K row and the, now standard, bone matrix bicep curls and tricep dips.

Another new week and yet another treadmill session at lunchtime. This time pushing the duration out to 75 minutes, my longest session of the year. Again, returning in the evening for a 5K row and arm mini-workout.

First training session of the week with Matt – PUSH training including Treadmill (warm-up), bench press, chest press, seated dumbbell chest fly, shoulder press, tricep dips. And, you guessed it, back in the evening for a 5K row and arm mini-workout.

A morning training session with Matt at Ribby Hall – PULL: Treadmill (warm-up), barbell underhand row, seated cable row, assisted pull-ups, lat pull down, face pulls, SkiErg/bicep curls pyramid superset 30/40/50/60 secs

Due to having a little bit of a social life, I wasn’t able to get to the gym in the evening but did my bone matrix bicep curls using my dumbbells at home.

I did have my best mate round for dinner in the evening and cooked one of my favourite “Food For Fitness” meals – Air Fryer Sweet Potatoes stuffed with bolognese (beef, pork and bacon medallions) and topped with avocado, tomato, feta and coriander. Stunningly beautiful. All cooked fresh.

Third personal training session of the week with Matt – morning at JD – it’s LEG day: Treadmill (warm-up), Barbell squat, Weighted lunges, hyperextensions, leg curl, leg extensions, calf extensions, stretches

I had a long phone call in the evening and so wasn’t able to get to the gym for my usual row and arms session.

And the usual 7am start with Burn and Abs classes at JD, although from next week these are most likely going to be moving to Thursday morning instead. The sessions, led by Matt, were:

JD Burn: Step Up, Weighted Lunges, Crunches, Shoulder Press, Side/Lateral Raises, Ball Slam, SkiErg

JD Abs consisted of: Dead Bugs, Bicycle, V-Up, Situp, Legraises/Flutter Kicks

I followed the classes with a 50 minute treadmill session at 8am. Returning to JD at 11.45am for my fourth and final training session of the week with Matty – STRENGTH TRAINING and BODY BUILDING: Deadlifting, tricep pulls, overhead pulls, machine bicep curls, etc.

Gym Activity

  • 4 Treadmill sessions
  • 7 Rowing Machine sessions
  • 0 Bike sessions
  • 4 Matty the PT sessions
  • 2 Gym Classes

The Road to Newcastle continues…

I’ve Got This!

Previously…

End of Week Thirty Eight – 12 April
0.9kg (2.0lb) weight loss

End of Week Thirty Seven – 5 April
0.3kg (0.7lb) weight loss

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 โ€“ 1 March
0.3kg (0.7lb) weight loss

End of Week Thirty One โ€“ 23 February
1.3kg (2.9lb) weight loss

End of Week Thirty โ€“ 16 February
0.8kg (1.8lb) weight loss

End of Week Twenty Nine โ€“ 9 February
1.1kg (2.4lb) weight loss

End of Week Twenty Eight โ€“ 2 February
0.9kg (2lb) weight loss

End of Week Twenty Seven โ€“ 26 January
2.6kg (5.7lb) weight loss

End of Week Twenty Six โ€“ 19 January
1.6kg (3.5lb) weight loss

End of Week Twenty Five โ€“ 12 January
0.6kg (1.3lb) weight loss

End of Week Twenty Four โ€“ 5 January
0.7kg (1.5lb) weight loss

End of Week Twenty Three โ€“ 29 December
0.2kg (0.4lb) weight loss

End of Week Twenty Two โ€“ 22 December
0.1kg (0.2lb) weight loss

End of Week Twenty One โ€“ 15 December
1.3kg (2.9 lbs) weight loss

End of Week Twenty โ€“ 8 December
1.4kg (3.1 lbs) weight loss

End of Week Nineteen โ€“ 1 December
1.1kg (2.4 lbs) weight loss

End of Week Eighteen โ€“ 24 November
0.4kg (0.9 lbs) weight loss

End of Week Seventeen โ€“ 17 November
2kg (4.4 lbs) weight loss

End of Week Sixteen โ€“ 10 November
2kg (4.4 lbs) weight loss

End of Week Fifteen โ€“ 3 November
0.5kg (1 lb) weight loss

End of Week Fourteen โ€“ 27th October
0.9kg (2 lbs) weight loss

End of Week Thirteen โ€“ 20th October
1.8kg (4 lbs) weight loss

End of Week Twelve โ€“ 13th October
0.9kg (2 lbs) weight loss

End of Week Eleven โ€“ 6th October
1.3kg (3 lbs) weight loss

End of Week Ten โ€“ 29th September
1.9kg (4 lbs) weight loss

End of Week Nine โ€“ 22nd September
1.7kg (4 lbs) weight loss

End of Week Eight โ€“ 15th September
+0.1kg (+0.2 lbs) weight gain

End of Week Seven โ€“ 8th September
1.8kg (4 lbs) weight loss

End of Week Six โ€“ 1st September
0.9kg (2 lbs) weight loss

End of Week Five โ€“ 25th August
2.6kg (6 lb) weight loss

End of Week Four โ€“ 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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