No, you misinterpret. That workout meaning messing around with your phone the whole workout.

Weighed in on my usual gym scale at 85kg today, which is great.

I'm hoping to see a number in the low 82s or perhaps an 81. something in 3 weeks time, but I think my plan moving forward is to use 85kg as the top of my range and the sign that Action is Needed.

I'd love to believe I could drop another 3 or 4 from here and stay to that weight but realistically, I'm 46 with a demanding business and busy homelife and I've got no interest in living like a month or permanently in denial. So I know I'll most likely relax my rules and gain a few kg, but while I'm not overjoyed with my level of body fat, I'd be relatively happy with having this weight as the top of my range.

I plan on doing a weekly photo update at the end to show the progress and this is probably the first week's shot that I'm not going to dread seeing up online.

Brutal night's sleep. Lights off 10.15, woke up 1.15am and never got back to sleep. Have a load of stuff going on in my business and personal life and once my brain clicked into gear, I couldn't turn the ****ing thing off again. I'm really not good at compartmentalising anxiety.

Am determined to be disciplined about my food today despite the fatigue - have brought some protein bars today and will snack on them if I get too hungry

Decent session at the gym all things considered

10x8 Pull Ups
3x Drop Set of DB Bench
3x Superset of Incline DB Flye/INcline DB Bench
5x10 Dips
3x8 T Bar Row

also...did my first crap for 3 days - my oh my I feel better now!

managed to limit the 'damage' from my fatigue/stress to 3 glasses of red last night. Took a half a sleeping pill as well as my usual sleep supplements and got 9 hours. I missd my pre-traffic departure slot, so I saw my kids/did their breakfast routine before heading to the local gym & heading in after the traffic.

4x8 DB Press
3x11 Push Press
3 sets of Power Clean, Push Press, Push Jerk, Split Jerk complex
3 sets of 8/8 Barbell Curl, Hammer Curl combo

Didn’t train for 2 days as I picked up a bit of a head cold. Managed to keep the food in check. Took half a sleeping pill and got 10 hours sleep on Fri night which was awesome

Weighed in at 85.1 this morning at the gym I was 89.2 at on the first morning. Happy with -4.1 after 25 days and think -6 or a little more is definitely realistic if I can hold it together

Trained well at the gym this morning as I get more time on a Sat

3 sets drop set DB bench 8/6 reps
3 sets super set DB incline flye/press/bar push ups 6/6/8
3 sets pec dec - first time I’ve done this in more than 15 years - embarrassing!

4x10 dips
3x10 close grip bench

4x13 Cable preacher curl

Need to do more core/ab work


Heading to Cirque du Soleil this pm with the family - love the gymnasts and acrobats so much

Cirque was awesome albeit it caused a little relapse on my part. We got there early and my wife bought a champagne for her and a beer for me - I couldn’t just leave it...$9! Had another at the interval and then had some of the kids’ fries when we got home and had a couple of glasses of wine. Then a few handfuls of Maltesers! The minute I allow myself permission for one beer, then the gates open and I relax completely.

Good but quick gym session this morning

Pull Ups - 15,10,10,10
Press - 4x12
Hang Clean & Jerk reps 3x10-60kg

Then home and took the kids to the beach - did a little body surfing, the ocean is about 19/68 right now so nice once you’re in.

Home and cut the grass and did some yard work and then brushed the pool, which is actually very hard work.

May try to sneak down to the beach to do some laps in the ocean pool this afternoon

Nice results so far

3x8-KB Squat
3x24-KB Walking Lunge
3x 200 ft heavy sled push
3x15 leg extensions
2x10 leg curls.

swam some laps at the ocean pool yesterday afternoon (some = not many...)it was high tide so there were waves in the pool and I haven't swam for 5 months. Can't wait to get back into swimming more, now that the ocean is warm enough.

have 2 weeks left til my second DEXA. Would love to think I can be strict for the next two weeks and then potentially continue on afterwards. I'm at the weight where generally I stop my diet now, so would love to get 2-3kg leaner and maintain it as deep into the summer beach season as I can

thanks mate - haven't seen any updates from you recently...how's your training going?

Lifting has fallen off - but weighing in ~199. Running going well. I raced a 5k this weekend. I posted the charts from it today.

nice - just saw that. 5k is a nice distance I think from a road running pov - I found I could enjoy a 5 and a half marathon but never a 10k or a marathon for some reason.

have you changed your diet or do you think the weight is dropping purely because of the running?

We did that 3 week challenge where I dieted and ran - I dropped ~7 lbs in 3 weeks. The 2 lbs after that have been just from running (and sadly from not lifting - so likely losing muscle). I am planning on getting back on healthy eating and aiming for 190 lbs.

I like the 5k distance because I can train for it without too much wear and tear - and with limited time to run. However, I got a taste of competitiveness in that race and beat my recent trial runs by almost 2 minutes. I want to up my mileage and training. I want to see what I can actually do. I am fairly certain I can go sub 20 on the 5k distance (with some weight loss), and having been on some ~10k training runs lately I am pretty sure a half marathon would be a reasonable next step.

Got 3rd in my age group at that little 5k.. but couldn’t be too proud as that also meant I got beat by a 60-64 female and one guy pushing two toddlers in a stroller (they finished right ahead of me lol).

meh Bip - those old ladies have less weight to carry...you made the Podium!

good day of eating yesterday and then decent gym session this morning

4 sets of 5 DB Bench, 5 Flye. 5 Bench
3x10 Decline bench
3x9 Incline Bench

3x9 Chins
3x Drop set seated Rows 8/8
2 sets Russian twist with 15kg plate
2 sets of Weighted Sit up with 15kg plate

shortish session at gym this morning - 5th day in succession and I was groggy from taking an anti histamine.

Pull ups: 4,6,8,10,10,10,10
Strict Press 4x5
Push Press 3x8 with last one as a drop set
Dips 4x12

Posting for the lullz


Sent from my iPhone using Tapatalk

lols

Lolololololols


Sent from my iPhone using Tapatalk

Wifey cooked me Shirataki Noodles last night (called Konjay here). They're basically 0 calories but for people like me doing no complex carb diets, they're awesome and provide that filling/satisfying tummy feeling. I recommend


Rest Day yesterday.
Today
3x4 Barbell Bench - heavy ish wowee, did I make it feel heavy
3x9 Barbell Bench - 10kg lighter
3xSS 6/6 Incline Flye, Incline Bench
4x15,14,14,13 Dips
3x12/10 Close Grip Bench, Bench Dips

Feel like I've hardly lost any weight this week which is annoying/frustrating as I've had a very clean week. I've always found my losses come in bursts, so maybe this is just a plateau and I'll lose a bunch today/tomorrow. Hope hope hope. (am also backed up pretty bad so maybe that has sth to do with it? Wifey prescribed me a teaspoon of salt in a glass of water. We'll see if that works)

Currently down 4.4kg on my first morning weigh in.

As above, definitely feel like I've lost strength. My already weak bench felt even weaker than normal today. But not surprising I guess, given I've been dieting pretty hard.

Sleeping a lot cleaner though and..despite a really unpleasant business year, I haven't had any sleep issues the past two weeks which is great.

another day of weighing exactly the same on the scales. getting frustrated by it now - I've actually had the cleanest week of eating to date, so not sure what's happening. Have only lost 300g this week, which is within the daily margin of error, so could easily just be water. Wifey says that she thinks I look a little different and there feels like slightly less fat around my stomach, so there's a small possibility that body comp is changing and I've actually put on some muscle and lost some fat this week, but I find it so hard to put on muscle that I seriously doubt this.

Still, 9 days to go, so the end is in sight and I'm determined to finish strong, so I'll stay with the process and hope the rewards come.

3x Drop Set - strict press 6/6 50/40kg
4x oly complex - 3 hang power clean, 3 push press, 3 push jerk, 1 split jerk - 65kg
3x10 Pull Ups
3x8 Chin Ups
3x10 toes to bar
1x8 ring dips

very disciplined weekend, including not eating breakfast til midday and finally got a nudge on the scales - down 600g since Sat. 1 week to go and I'm currently down 5.1kg in 5 weeks.

Also sleeping really deeply and feel like I've been doing this long enough that the diet approach has become 'normal' and more routine. Don't get me wrong..am definitely still craving bread and potato chips and looking forward to a few beers, but I feel more comfortable with this volume of food and I'm very hopeful that I can continue with at least a 5 days on, 2 days off approach after I finish this 6 week stint.

One thing I have noticed, is that I'm getting short dizzy spells after I stand up and after intense lifting sets. I've always had this problem to a degree, after at least 6 concussions during my rugby career, but it's been marked the past few weeks. Wifey thinks it's adrenal fatigue but who knows for sure?

Other thing I've noticed is that my sex drive is down quite a bit. Don't know if it's the reduced calories or sth else?

Gym this morning

3x8-KB Squat
3x24 step KB Walking Lunge
3 laps heavy sled push
3x12 Leg Curl
3x10 LEg Extension
2x10 Hanging leg raise/1 min planche SS

Have now done three days of intermittent fasting, which really in my case means skipping breakfast and then having a normal lunch and dinner. Has definitely helped me drop some weight - down 1kg in 3 days - but I felt really weak at the gym this morning (I always train fasted between 6 and 7.15am) and I'm going to have a more normal day of eating today

Had very little energy this morning

Bench 4x8
DB Flye/Bench SS - 3x6/6
Dips 4x15
Barbell Curl/Hammer Curl SS 3x8/8

Also did 10 minutes of mobility and rolling afterwards

Must say I'm ready for this 6 weight cut phase to end now - booking & paying for the DEXA in advance and doing this blog has definitely kept me on track and I think I would have given up this week if I didn't have it booked in for next Mon. Finding it a little spiritually/emotionally exhausting focusing on my diet so much, have found myself looking in the mirror several times per day and thinking about how I should still strip another 3-4 kg etc. I can see how focusiing on diet so much could end up turning people into Manorexics

had a more normal paleo day yesterday and felt a little better in the gym this morning but after another day of a bad result in business and then getting 2 outed on the river for a 2k pot last night, I woke up at 4 this morning, so am pretty tired.

12x6 Pull Ups - did each set in between my other sets
3x6/6 Strict Press drop set - 50/40
2x12 Strict Press
3x10 Hang Power Clean & Jerk
3x7/10 - T Bar row/Close Grip Row super set

Rest day yesterday and that made it a lot easier to fast til lunchtime. All I ate yesterday was a chicken & avocado salad at lunch and then a chicken caesar (no bread) for my dinner. Played poker last night - +2k...boom - and was ravenous by the time I got home. Ended up spooning nut butter at 11pm!

Gym this morning - felt weak, but not surprising given the nutrition yesterday.

Barbell Bench - 4x8
DB Flye/Bench SS - 3x6/6
Dips - 4x15
Close Grip Press/Bar Dips SS - 3x12/10
Close Grip Chins - 3x9

3 more days til the Dexa - really no idea how much of my weight loss is fat vs muscle vs water. All I know is that I look a load leaner and I've lost some strength.

Gonna be very strict over the weekend, now that the end is so near.

Gym this morning - tough again as I am operating at a big deficit to try to make the weigh in as impressive as possible. Took me forever between sets to get back to the bar. Also had to rush to get back for the kids as wife is out all day

Pull Ups - 4,6,8,10,12,10
Strict Press - 4x9
Hang Clean & Jerk - 3x7

Just been to the beach with the kids and did some body surfing