Monday

I've been so bogged down with various projects this past week that this has taken a bit of a backseat. I weighed 177 on Friday (no change) and did weights and 20 minutes on the treadmill on Saturday.

Back to the grind tomorrow.

Thursday

Did 30 minutes @ 7.3kph.

Wednesday

Did 30 minutes on the treadmill at 7.0kph.

Food:

Tuesday

Got my two workouts in. Did about 50 minutes of weights then 20 minutes at 7.3kph on the treadmill this morning, then 40 minutes at 7.0kph in the PM.

Food:

Monday

It's been a poor week. I've only been to the gym three times, I think. Terrible. Need to get back on the saddle tomorrow.

Food:

Friday (177)

No change this week.

Thursday

Food:

Wednesday

Did 40 minutes of weights (6 reps x 4 sets), then 20 minutes at 7.3kph on the treadmill.

Tuesday

Ack, I've consumed way too much alcohol in the past three days. I think on some level I was celebrating hitting (and exceeding) my target, but it just won't do at all. I'm going to try and get in two sessions at the gym tomorrow to make up for it, and I'm back to work tomorrow night, so I'll be giving the old liver a rest for the next few days.

The good news (for me, at least), is I finally feel - and look - lean. As said the abdominals aren't quite there yet - certainly not to the standard I want - but it's close.

Food:

Not good.

Monday

Food:

Sunday

Food:

Saturday

Food:

Friday (177)

177 pounds, baby, 177 pounds!

Smashed through my 180 original goal. Go, me (and that.)

As before, I've now revised this goal to 172 pounds, although that again my not be enough. That said, my abdominals are, finally, starting to come in - the grooves are slightly visible, but specifically, you can feel them (and they feel great.)

Did 40 minutes at 7.0kph.

Food:

Thursday

Did about 45 minutes of weights (4 x 8 reps) and then 20 minutes on the treadmill at 7.3kph.

Couldn't quite manage the second session due to time restraints. Still, four appearances over three days isn't too bad.

Wednesday

Did 30 minutes at 7.0kph.

Food:

Tuesday

Just four weeks to go. Time to mix this bad boy up a bit.

While the basic exercises will stay the same, I'm going to change my weekly routine for this final month.

Whereas before it was on/off low-rep/high-rep weeks, from now on I will do routines of 10, 8 and 6 repetitions each week.

So, for example, today I did all the exercises in my plan - Olympic lift, squats, bench press/push-ups, pull-ups, dips, EZ-bar curls and lateral raises - in four sets of 10 reps each, all with the same weight.

When I do weights again this Thursday, it will be heavier sets of 8 reps. On Saturday, heavier still of 6.

Next week, I go back to 10 reps, slightly heavier, and so on.

Cardio on alternate days as before, but I'm also looking to add more cardio on the weight days, too. Specifically, where possible, I will go to the gym twice per day.

Today I did about 45 minutes of weights followed by 20 minutes at 7.2kph on the treadmill in the morning, and then returned to the gym just after 5pm and did 50 minutes at 7.0kph.

As I said before, I'm basically at my 180 target and should surpass that this week. My revised target will then be 172 pounds, although I may need to go as low as 167 before my abdominals are properly visible.

Today's food:

Sunday

Parents over for dinner, and you do the math. Or rather, I've done it for you:

Saturday

Food:

Friday (181)

Lost a pound this week.

Did 30 minutes @ 7.2kph.

Food:

Thursday

Did 55 minutes at 7.0kph.

Food:

Wednesday

Did 45 minutes of weights and then 20 minutes @ 7.2kph on the treadmill.

Food:

Tuesday

Did 40 minutes at 7.0kph.

Food:

Monday

Right - we're getting very much back on the saddle this week.

My goal is to drop an average of two pounds a week now over the next five (which will complete the entire course.) That's 10 pounds in total. Assuming I didn't gain this weekend and can lose the two this week, I'll be at my target of 180 by Friday. However, it's blatant that 180 isn't going to give me the six-pack I desire so I'm pencilling in 172. I'll need to drop, I'm estimating, about another 5 per cent of bodyfat in the next five weeks to bring my abdominals in. That's one per cent a week. It's doable.

Did about 40 minutes of weights and then 30 minutes @ 7.2kph on the treadmill.

Food:

Sunday

I've had a cold for a few days - hence the lack of updates on here and the lack of going to the gym. Haven't been since Thursday. I weighed 182 on Friday, which means no change on the week.

Food today:

Comfort, and all that. Back to the grind tomorrow.