30/05/20
Run: 2.42km - 13:51 (PR)
Best thing about this was I ran the full thing in one go for the first time. Also something to note is this gave me a 9:05 mile. A sort of general goal of mine for a while has been to get under 10 minutes.
2020 T-ransformation Before and After Pictures
Went from around 89kg to 83kg and I think I built a bit of muscle in the process, particularly in my chest. I think I needed to lose a few more kgs to do anything impressive and my goal at the start was to get down to 80kg which I think would have been about right.
This is the first year I’ve made a noticeable difference but there’s still a lot I could have done better. However, I think this year has taught me everything I need to do a great job next year. I’ve successfully gained muscle so I know how to do that again and I’ve successfully lost weight so I know how to do that again too.
I’ve already planned what I want to do for the next year:
- Keep losing weight for up to the next six weeks but I don’t want to restrict calories much more than right now, especially with restaurants starting to open back up, I love to eat out.
- Maintain weight until the end of August to get used to my new body weight.
- Gain weight from beginning of September until end of January. I want to take it slow and try not to get too fat again, I’m thinking 0.2kg a week average.
- February to end of May, lose weight with the aim of finishing at 79kg. Hopefully with a bit more muscle I’ll be pretty lean by that weight.
3 Likes
Great work! Definitely lost a few inches on the belly.
Thank you!
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03/06/20
Giant set
Dumbbell row: 10x15, 2x7x33
Overhead press: 10x20, 2x7x35
Ab wheel: 2x7
I’ve taken a bit of a training and diet break the last few days. Going to resume dieting from today and training hard towards the end of the week.
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05/06/20
Giant set
Dumbbell row: 10x15, 2x5x33, 16x33, 25x15
Overhead press: 10x16, 2x5x35, 9x35, 15x20
Ab wheel: 4x8
Giant set - no rest
Press up: 17, 11, 7
Lateral raise: 10, 8, 8x5s
Band pull-apart: 15, 12, 10x black
Dumbbell curl: 8, 7, 6x10s
Rest for the first giant set was 3 minutes between the top and back down sets and 1 minute for the others. I used straps on the top set of rows and the back down set of overhead press was with two 10kg dumbbells rather than a barbell.
This was a solid upper workout and one I’m going to stick with for the immediate future. I did plan to follow 5/3/1 reps and loading for the first giant set but it’s a big pain to change weights so I’m going with this instead. I’ll increase the top set weight at some to be determined number of reps - I might increase the reps on the first two sets too, to make the top one harder.
Some notes about my weight:
I’ve stayed at the same weight throughout this week despite loosening my diet and undoubtedly eating more. I’ve also been a lot less active; it won’t be super accurate but I always wear a Fitbit tracker and my average calories burnt per day this week is 2185 whereas last week’s was 2874, which is a pretty huge difference.
All this means that it should be fairly easy to keep the scale moving down for a few more weeks and maintain that afterwards. Looking at the near future, my activity levels will likely increase as lock down eases, so eating as I have this week will hopefully allow me to maintain even after losing a a few more kg.
2 Likes
06/06/20
Superset: 1 min rest
Squat: 5x5x35
Dumbbell RDL: 5x5x15s
Run: 2.41km - 15:13
08/06/20
Giant set
Dumbbell row: 10x15, 2x5x33, 18x33, 15x15
Overhead press: 10x16, 2x5x35, 11x35, 15x20
Ab wheel: 4x8
Giant set - no rest
Press up: 19, 10, 8
Lateral raise: 10, 8, 8x5s
Band pull-apart: 12, 12, 10x black
Dumbbell curl: 9, 8, 7x10s
Increased reps on the top sets vs last time so victory there. Second giant set was a killer once again.
10/06/20
Run: 2.42km - 15:10
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Do you stop between the 2.4 km or run it all in one go?
I’ve only ran the full thing once without stopping however, I think if I take it easy and pace myself I can run the full thing most of the time. Usually I do it more like intervals and walk some bits. For example, this picture is my pace from yesterday whereas the time I ran it all I ran around 6 min/km the whole time.
I’d like to do a mix of both so I get some practice at different speeds.
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Although I always hated running, this sounds fun.
I’ve never really enjoyed it but it’s getting better as I get better at it. If I’m going at a steady pace it’s not too bad and kind of just feels like walking does.
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I guess it’s something you can only like over time.Hard to like something that leaves you breathless 
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Or you need a good enough reason. I played football (soccer for the Americans) for 13 years and fucking hated the running but I needed to do a lot of it to secure my starting position and to last all game. Stamina came hard for me and just plain jogging through the woods and sprinting uphill was all I knew. Never stopped hating it and never skipped it.
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I had a similar experience. I played football for a long time too and relied on being physically good because skill wise I was pretty rubbish haha. I didn’t mind running then, probably because I was good at it. However, I did probably weigh about 70kg and it was rarely long runs, just lots of short bursts from training and games.
It’s funny mentioning it now because whenever I tell any of my friends from university, who didn’t know me then, they’re always shocked. The two sports I did best in at high school were 1500m and high jump but people always expect it to be shot put or something. I don’t think because I look strong but more just too chubby for middle distance running.
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Haha I know them feels. I was never really athletic but I made up for it by being very physical and a pretty rough opponent. A lot of the time 50+ % of my team’s fouls were on me for excessive physical play, haha. Needless to say I was a defender. Since I was tall and strong, my strength was in tackling and headers. I also had a decent overview of the game (so I didn’t have to run just as much, haha).
Can’t relate to that unfortunately, haha. I was always one of the worst of our team when it came to that. No one made much fun of it though because on game day, I made up for it.
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I was a defender too haha, sounds very similar.
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Haha make that x3.I played basketball and had to run a ton.One of the few parts I don’t miss
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