Hi All,
I next see my surgeon on July 13th (Friday, muahahaha!), which is now 14 weeks away, this past week and for the next following 14 weeks I've set myself a stupidly difficult task which I intend to destroy.
Lose my final 15 kilos (33lbs) in the next 15 weeks, not only is 1kg a week (2.2lbs) a ridiculous task to set yourself to make it more difficult it's the final weight to lose, to put it in another perspective what I should be doing is setting myself a 5-6 month goal now 15 weeks.
Why am I doing this? Two reasons.
1. I have plateaued.
2. I want to walk into my surgeons office and say I'm done, let's get this skin cut off!
So how will I go about doing this? Here's my training schedule which should work out perfectly.
6 workouts a week (1 per night, 1 day off), weight training/muscle building then high intensity cardio, repeat 3 times.
Note: The below is only for me I do not recommend anyone performing any of the below workouts without talking to a personal trainer first, the below was written up from a schedule written up by my own trainer.
Day 1: Weights (all round)
- 10 minute warmup (heart rate peaking at 150)
- Machine Leg Press (weight 60kgs, 132lbs), 3 sets 12 reps.
- Dead Lift (weight 25kgs, 55lbs) 3 sets 12 reps.
- Dumbbell shoulder press (weight 7kgs, 15.5lbs) - 3 sets 12 reps
- Rear Lateral raise (weight 7kgs, 15.5lbs) - 3 sets 12 reps (can only do 2 sets right now before lowering weight)
- Skull crushers (weight 7kgs, 15.5lbs) - 3 sets 12 reps
- Triceps push down (weight 35kgs, 77lbs) - 3 sets 12 reps
- Medicine ball ab workout (weight 10kgs, 22lbs) (side to side movement)
- Bicep curls (weight 7kgs, 15.5lbs) - 3 sets (reps depend on weakest arm)
Day 2: Cardio - note weight used in this work out is 2-3 weight plates higher (up to 20kgs, 44lbs)
- 5 minutes bike (I find the bike to be the easiest for me to raise my heart rate and keep it high) HR 180+
- Squat till you drop
- Lateral pull-down (weight 50kgs 110lbs, max reps)
- Machine bench Press (weight 40kgs, 88lbs, max reps)
- Military Press (weight 25kgs, 55lbs, max reps)
- Triceps push down (weight 50kgs, 110lbs, max reps)
- Sit ups till you throw up
Repeat 3 times lowering the weight by 1/3 each time.
Day 3: Weights (shoulders and back)
- 10 minute warmup (heart rate peaking at 150)
- Chin up (99kgs, 217.8lbs weight assistance) 3 sets 12 reps
- Lateral pull-down (weight tbd) 3 sets 12 reps
- Seated shoulder press (weight tbd) 3 sets 12 reps
- Seated low row (weight tbd) 3 sets 12 reps
- Seated/cable reverse fly (weight tbd) 3 sets 12 reps
- Cable crossover fly (weight tbd) 3 sets 12 reps
- Barbell bent-over row (weight tbd) 3 sets 12 reps
Day 4: Cardio (Same as Day 2 but faster!)
Day 5: Weights (Arms and legs)
- 10 minute warmup (heart rate peaking at 150)
- Dips (99kgs, 217.8lbs weight assistance) 3 sets 12 reps
- Barbell bench press(weight tbd) 3 sets 12 reps
- Cable chest fly (weight tbd) 3 sets 12 reps
- Pushups at shoulder width 3 sets 12 reps
- Cable Triceps push down (weight tbd) 3 sets 12 reps
- Chair Dip (no weight) till you drop
- Weighted Squats (no barbell) (weight tbd) 5 sets 12 reps
- Machine leg curl (weight tbd) 3 sets 12 reps
- Machine leg extension (weight tbd) 3 sets 12 reps
- Machine leg press (weight tbd) 3 sets 12 reps
Of course the above is completely interchangeable and nothing is set in stone, if I like the way one workout feels I will choose it over another and of course as I progress I will increase the weight.
My eating is changing too a little more carbohydrates than I would like but I do need more energy in the afternoons so bananas are now part of the diet and cashews too when I don't want to eat bananas.
Oh and a few protean shakes a day to help with recovery and well protean is all well and good as long as you burn the carbs that day at the gym.
Be sure to add yourself to
http://www.facebook.com/groups/AdriansGastricBypass/ if you haven't
already for the latest photo's and updates.
Thank you for reading.
Big Age.
Sunday, 8 April 2012
Monday, 2 April 2012
Blog 12 - Tough Mudda ain't got nothing on my workout plan!
Hi All,
Few things I would like to touch on in this post, the first one being some blood work I had done by my GP, the last time I had any blood taken was before my operation so the numbers had already been punched in and the bench mark set.
As far as anything being bad back in 2010, my vitamin D was low, my bad cholesterol was slightly elevated and my insulin levels were very high, finally my BMI was at a whopping 66%.
Jumping straight in turns out all my vitamin and minerals levels are perfect, this included D (sunshine) those elevit seem to be working for me so I'll keep taking them.
My bad cholesterol has gone down by 30%, good cholesterol has gone up by 20% which both are fantastic, my BMI is now at 35% so I've lost 30% body fat from 95kgs of weight. (This is where I started jumping up and down like a little boy)
The biggest change was my insulin levels, firstly what is insulin and how does it work?
Ok the body needs to keep a good balance with sugar levels, we can't have too much and we can't have too little, so when we eat sugar in foods our pancreas secrets insulin to balance those levels back out.
Cool? OK the insulin levels that are recommended are below 10, before my operation mine was at 42, thus it was working 4 times more than it should have been, thus it was on the verge of failing.
Taking you back a few blogs "Hey remember when I said you were going to die at 30?", "Yeah", "Well by the looks of it, it was going to be because your pancreas was going to fail and you would end up a type 1 diabetic which would then be the cause of your death", "Well that's cool and all but what do my results say now?"... ahem, my insulin level is now 6, abso-freakin-lutly perfect! (I love tmesis).
My GP was trying to hold it in so much but burst out in excitement, so now it turns out I'm healthier than the average folk, in fact in most cases even more.
Yay!
Recently (in case you've been living under a rock) you might have heard about Tough Mudda, well my long time brother from another mother Scott did this monster of a challenge with a triathlete and a football player the three of them smashed it, I was asked to join them last year, train with them since I had lost so much weight but I refused, usual story "Oh I'm not fit enough", well this is actually true, yes I've lost lot's of weight but I still have lots of skin which makes running impossible and well also my cardio is up the wazoo so no go there.
Talking to Scott about this recently he mentioned next year was my year to do it with him, the pride he resonates from achieving this challenge makes me crave it, I want to smash this course and throw down on life, winning and accomplishments matter now, now that I can do it I should be and I will be!
Once again my only restriction is my stomach skin, girdles don't work, tape and most belts don't keep it secure while running, the sound of skin flapping isn't cool when you run, the weight of the skin being tossed around is actually quite painful and I must get it cut off before the end of the year.
My challenge which I've chosen to accept!
I see my surgeon again in July 15 weeks away, I have written up a monster of a workout plan at the gym, 6 days 3 muscle building and toning and 3 days high intensity cardio. I have 15 kilos to lose then it's just skin, my plan, to walk into his surgery at 109 kilos (239.8lbs) (or less) and say, "When do we cut the skin off?"
I will post my diet and workout plan on here in the next blog in the next few days, start crossing them off and keep a journal of what I do to confirm I am increasing my intensity and not just floating through.
Oh and finally I'm seeing a psychologist this week to begin work on mental healing, excited to see how this will work out, wish me luck! :)
Be sure to add yourself to http://www.facebook.com/groups/AdriansGastricBypass/ if you haven't already for the latest photo's and updates.
Thank you for reading.
Big Age.
Few things I would like to touch on in this post, the first one being some blood work I had done by my GP, the last time I had any blood taken was before my operation so the numbers had already been punched in and the bench mark set.
As far as anything being bad back in 2010, my vitamin D was low, my bad cholesterol was slightly elevated and my insulin levels were very high, finally my BMI was at a whopping 66%.
Jumping straight in turns out all my vitamin and minerals levels are perfect, this included D (sunshine) those elevit seem to be working for me so I'll keep taking them.
My bad cholesterol has gone down by 30%, good cholesterol has gone up by 20% which both are fantastic, my BMI is now at 35% so I've lost 30% body fat from 95kgs of weight. (This is where I started jumping up and down like a little boy)
The biggest change was my insulin levels, firstly what is insulin and how does it work?
Ok the body needs to keep a good balance with sugar levels, we can't have too much and we can't have too little, so when we eat sugar in foods our pancreas secrets insulin to balance those levels back out.
Cool? OK the insulin levels that are recommended are below 10, before my operation mine was at 42, thus it was working 4 times more than it should have been, thus it was on the verge of failing.
Taking you back a few blogs "Hey remember when I said you were going to die at 30?", "Yeah", "Well by the looks of it, it was going to be because your pancreas was going to fail and you would end up a type 1 diabetic which would then be the cause of your death", "Well that's cool and all but what do my results say now?"... ahem, my insulin level is now 6, abso-freakin-lutly perfect! (I love tmesis).
My GP was trying to hold it in so much but burst out in excitement, so now it turns out I'm healthier than the average folk, in fact in most cases even more.
Yay!
Recently (in case you've been living under a rock) you might have heard about Tough Mudda, well my long time brother from another mother Scott did this monster of a challenge with a triathlete and a football player the three of them smashed it, I was asked to join them last year, train with them since I had lost so much weight but I refused, usual story "Oh I'm not fit enough", well this is actually true, yes I've lost lot's of weight but I still have lots of skin which makes running impossible and well also my cardio is up the wazoo so no go there.
Talking to Scott about this recently he mentioned next year was my year to do it with him, the pride he resonates from achieving this challenge makes me crave it, I want to smash this course and throw down on life, winning and accomplishments matter now, now that I can do it I should be and I will be!
Once again my only restriction is my stomach skin, girdles don't work, tape and most belts don't keep it secure while running, the sound of skin flapping isn't cool when you run, the weight of the skin being tossed around is actually quite painful and I must get it cut off before the end of the year.
My challenge which I've chosen to accept!
I see my surgeon again in July 15 weeks away, I have written up a monster of a workout plan at the gym, 6 days 3 muscle building and toning and 3 days high intensity cardio. I have 15 kilos to lose then it's just skin, my plan, to walk into his surgery at 109 kilos (239.8lbs) (or less) and say, "When do we cut the skin off?"
I will post my diet and workout plan on here in the next blog in the next few days, start crossing them off and keep a journal of what I do to confirm I am increasing my intensity and not just floating through.
Oh and finally I'm seeing a psychologist this week to begin work on mental healing, excited to see how this will work out, wish me luck! :)
Be sure to add yourself to http://www.facebook.com/groups/AdriansGastricBypass/ if you haven't already for the latest photo's and updates.
Thank you for reading.
Big Age.
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