Week 3 Update

Wasn't the best of weeks, band were playing plus friends birthday and stop off at my mum's so lots of big meals and more than a few beers were had so didn't fancy my chances stepping on to the scales but.....
Lost 1.5lbs. Not great progress again but given how the week went I was delighted. Two weeks since last pictures so some updated ones below, don't know if there's much difference but it's not been long, as I keep telling myself :-)

Week 2

So second week weigh in yesterday (my web is down at home so only updating from work) and lost 1lb this week to take me to 16st 13.75lbs.

Not great progress but down under 17st (just) which is something I guess.

Big drop from the 5lb in the first week but suppose this would be expected. Pick up the effort levels this week and update with some new pictures next week.

On gym front, managed 70Kg deadlift for 6reps which was quite pleased with as only started doing these 2 weeks ago. Upper body strength is still really poor though. Something to work on.

Also discussed booking holiday for late August this weekend so another strong motivator, as if it was needed :-)

5-a-sides

Played some football with work last night and thought I was going to keel over after 10 minutes. Think people thought I was just quite generous offering to jump in goals so often, if only they knew that my heart was trying to escape from my chest!

Hopefully made for a good bit of exercise though as I was dripping sweat and running myself in to the ground trying not to look too much like a fish out of water. Don't think I managed that but hopefully another place to see some progress in the coming weeks/months/years

After some trusted advice...

Decided to change the routine that I posted below from a body part split to an upper/lower split. From my understanding the level I'm at I won't need as much recovery time as a week so hitting the big muscle groups more regularly must be a good thing.

Will also hopefully make it easier to manage, only two work outs to focus on rather than a huge number of exercises. Might through in some isolations once a week just because I like doing triceps so just to keep me going.

So new routing looks like:


UPPER
Bench Press
Bent over rows
Dips
Chin ups
Shoulder Press


LOWER
Front Squat
Dead Lift
Lunges
Calf raise
Good Morning

On the lower day I'm going to alternately lift heavy squat/light dead then heavy dead/light squat so that I can keep up both. Going to stay with the idea to do 5*5 for first workout of the week and then 3*8 for the second round to keep things mixed up a bit.

Did a lower routine yesterday and arse/hamstrings are killing me! Really trying to nail the squats and get as deep as possible. No jokes about sore arses and getting as deep as possible cheers ;-)

The first pictures, not great quality, only got my phone to take them on just now but you get the idea of the belly!

Hopefully be posting some improved ones soon

1st week check in

So the first week is done and time for a progress report...

Tentatively stepped on the scales this morning and was shocked/delighted with result

Weight is 17st 0.75lbs. Dropped 5lbs since last week.

Pleased because I've been eating plenty, not leaving myself hungry at any time.

Dropped the shit from lunch time which was the biggest problem and restricting carbs to morning and post workout. Been to the gym and not really followed a strict routine, just finding my feet again really, this will change over the coming weeks. Had some words of wisdom and advice so will be relooking at the programme posted below and posting new one up soon.

Will also take some pics later and put them up soon so I can hopefully eventually have a before/after.

Singing off happy and with a new motivation, results are really the best way to keep it going!

Potential new routine

A	B	C	D
CHEST	LEGS	ABS	BACK
Bench press	Squat (alternate back/front weekly)	Weighted crunch	Deadlift
Incline DB flies	Quad extension (machine)	Weighted torso rotation	Chin ups
Dips	Hamstring Curl (machine)	Hanging leg raises	Bent over rows
Incline DB press	Lunges		Seated row
BICEPS	SHOULDERS	TRICEPS	Lat raises
21s	DB shoulder press	Cable pushdowns
Concentration Curls	Upright row	Overhead rope extension
	Side shoulder raise	Kickbakcs

So thinking of making a 4 day split to make sure I'm not spending hours in the gym (doesn't go down well) and still make sure I'm hitting everything.

Plan is to do something Like

Monday - A
Tuesday - B
Wednesday - rest day
Thursday - 5-a-sides
Friday - C
Saturday - D
Sunday - rest day

As for sets/reps was thinking of mixing it up a bit so week 1 go 5x5 for the week then week 2 go 3x10. Just to keep it varied. Alternate these weekly.

Also once a week but different days each week (i.e once a month for A etc) through in a superset or two, again, just to mix it up a bit.

Comments welcome on what you think of this.