In my last blog/training log entry I said I was due a rest day and that following the rest day was when I found it hardest to get back into the gym as I’d lost the momentum I had built up in the previous few days.
Well the following day I didn’t go to the gym but I did do 50 minutes of cardio at home on the small exercise bike I bought recently while watching an episode of Dexter. My heart rate was at about 120 bpm on average for the 50 minutes so nothing too strenuous but accord to this calorie calculator it burnt 257 calories.
It took me another few days to get back into the gym and after my last session on Wednesday I was back in on Sunday so only a break of three days which isn’t too bad.
Chest, Triceps and Abdominals
I got into the gym on Sunday evening at about 6.30pm and it wasn’t very busy at all which meant I could do all the exercises I wanted.
Flat Dumbbell Bench Press: The heaviest dumbbells in the gym are 50 lbs which is about 22 kg. I can probably do this exercise with 30kg but today I could only manage 2 sets of 8 reps and 1 set of 10 reps. Normally I would just do 3 sets of 8 reps but as I am using the heaviest weights I want to try and get it up to 3 sets of 12 reps and then maybe 4 sets of 8 reps.
Dips: Dips are a hardcore exercise and I only managed 2 sets of 5 reps and 1 set of 8 reps. I’m getting better after not doing this exercise for years but I think I am a long way from doing weighted dips!
Dumbbells Flyes: I don’t really like this exercise but due to my limited options I include it in my chest exercises. I did 3 sets of 8 reps with the 30 lbs dumbbells.
Decline Cable Press: I just include this for another exercise to do for the chest muscles. It gives me a nice burn but not sure how effective it is.
EZ Bar Skull Crushers: I tried to do this 20 kg on the bar but it was too heavy so did 3 sets of 8 reps with 10kg instead.
Tricep Cable Pushdowns: This one probably wasn’t necessary after doing the Skull Crushers but I like them so decided to include it.
Weighted Decline Crunches: I don’t see the point in doing crunches or ab work without using weights; you wouldn’t do any other exercises without weights to why crunches? I did 3 sets of 12 reps with the 10kg plate on my chest. Seems to hit the top two abs at least.
Legs on the Bench Crunches: OK so I did these ones without any weights but after the weighted crunches I didn’t have much gas left in the tank. These gave my bottom abs a good burn so hopefully I am doing something positive to them.
Weight: 87kg clothed on the gym scales. 85kg unclothed on the bathroom scales.
When I realised I’d gotten a bit fat last year my weight was 98 kg which is about 15.5 stone or 216 pounds. Since then I’ve lost about 10 kg and done so mainly though Intermittent Fasting and eating less junk.
That was about a year ago and at first the weight came off quite quickly but now it has stopped. I am still doing the Intermittent Fasting, eating between 12pm and 8pm only but I’ve been eating what I want in terms of carbs, protein and fats but now that the weight loss has stopped I think I need to be more strict in terms of eating less carbs and eating more protein.
My goals are to lose more fat so that my abs are visible. On a good day I can see my top two abs just about but I wouldn’t mind being able to see the top four at least. I think I need to lose about 3kg to get down to 82kg on the bathroom scales. I was hoping to get there by the end of June and the start of the summer holidays but its not going to happen. Now my goal will be to not put on too much weight over the 7 weeks of holidays when I will be away for most of it and not training and probably eating at all hours instead of doing Intermittent Fasting. If I can come back at the end of August weighing 87kg on the gym scales I will be happy.
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