Yes, there has really been 0 progress made in this time for you. Just shifting water weight to lose and gain a KG.
This is my progress in about the same timeframe.
I am doing nothing out of the ordinary here. Working out, cardio and good consistent diet. I eat a cheat meal once or twice a week. All i had to do in the last 2 months is drop 500cals off slowly as i went.
Yup. Your results speak for themselves. Hell, I was running into the issue that I was losing TOO MUCH weight during this time frame, and had to take to forcing myself to eat more so that I didnāt show up too undersized for my competitions. And you and I took very different approaches to get there, yet they both worked for our goals.
Lotta ways to succeed. But the common variable remains the same.
Just catching up here but this is a great point. Itās 100% true. And I find this also with movement. I donāt lift in the morning, but starting the day with just a walk sets me up for lots of movement throughout the day. Starting the day right makes a huge difference physically and mentally.
However you start your day, your body seems to wants more of that. Totally anectdotal but I notice the differences in a big way.
gym pm.after work
bench press
60kg. 10
92.5 5 X 5 with a few 6 reps too used 2 min rest for last 4 sets
5 mins rest then
100 kg X 6
Bench was comfortable.
will 95kg5 X 5 in a few days
2 chinups
1 chinups
bicep curls up 22kg X 6 Right hand
X6 l hand.
kbup 16 X 10 24 X 1 r fatigued clearly here.
double dB clean 30 X 4 , 34 kg X 1 plus press with difficulty
knees are giving me some trouble.
left knee has cleared up.
Gym early after dropping wife off at work.
Bench press planned 5 X 5 with 2.5kg more.
bar X 20
60kg X 10 facile
did powertwister while warmed up. matched my best performance despite 2 reps but they felt easier.
95 X 5 3 min rests
95 X 5
95 X 5
95 X 6
95 X 6
did one more rep on Powertwister but with wrist wraps this time.
did double dumbbell press 16kg X 10
30kgs X 5
but hurt my thumb pad a little. should be ok but aborted workout to make sure.
Also missed worse of rush hour.
weight 110.4kg.
getting back on track.
Will get on with it
wed
BW 110.25 slight loss.
gym
felt tired
front zombie squats
60 X 3 , 3 , 6, 6
did a balance drill seemed to work
finally made it to the gym Tuesday off day from work. Wife got chicken bone stick in her throat and had to have surgery to remove it. Very stressful week without much sleep.
Booked a German course at just below advanced level . itās an online course. Had a practice talking with ai. it is not perfect but very very better than I expected.
Will really dial gym in. No maxing out for me for a long long time. Had the flu jab too so have a slightly cold.
bench press 5 X5 planned 97.kg 5 X 5
bar ,60kg X 10
97.5.kg for sets
did 6, 6, 6 on last sets with pauses for some reps last rep especially. very comfortable
2 min rest periods
rested 5 min and did 110 X 5 less comfortable but tired from Powertwister close X 1 this week and 5 X 5
finished with single arm bicep curls sees of ten up to 20 kg.
reps not as good on 20kg.
did 26 kg cheat reps X2 for fun
hope she is resting and recovering. best wishes.
she is fine. just a bit of sore throat sleeping now though
Damn gained a little during birthday week. will dial it in .
weekly Bench 5 X 5
bar X 15
60 X 15
Powertwisters 100 gold X 1 wanted 3 .
feel but depleted today . It is early though
100 5 X 5 needed significantly more than 2 mins rest to complete 5 mins on last set
110 X 4 5th last rep hi spotting bars. had spotter
tough session but probably a bit stronger than I was a month or so a go.
bicep Curls.
started with 4kg throws plus 10kg throws and catches.
14kg X 10 each arm
16x 10 each arm
longer rest
20kg X 10 tough first 6 reps good
22kg X 3 straight after cheat reps.
will do chins plus lower body tomorrow.
Studying for a German exam now. So going to gym a bit less .
Work was hard this week. Peak season. 2 extra hours plus Getting up an hour earlier.
Saturday
repeated bench workout after work.
very hard pick in work. I did 19 routes.
Mostly legs were tired though
Bench press
bar
60 X10 paused trying to work on leg drive
102.5kg X 5 X 5 add a rep or two twice.
112.5kg X 5 last rep was to absolute failure very hard. Used Spotter.
curls 10, 14, 18 , 22,7 26 badly cheating with right hand. probably not worth it.
chinup up bar not available. knackered now anyway.
double cleaned 30 kg
34 double clean miss near arch my back a bit back so quit.
top picker of day at work today.
wednesday
bench workout
am 6.30 onwards
bar
60kg X 20
4 sets of 5 105 kg
1 set of 7 105 kg
4 mins rest in between
triple with 115 kg . inexperienced spotter so held top of rep a bit and asked not to touch bar. much preferable to no spotter lol. failed5 4th rep
dead hang 30 s
curls low rest
14, 16, 14 X 10 each arm
double dB press 20k
double dB clean and push press 30 X 5
34 X 3
very tired here.
not yet recovered from work and 5x 5 was hard
friday25 Oct
112.25kg in morning 3.50am stripped.
Getting back on track now.
had a bad month.
Will know about my job tomorrow.
breakfast
3 slices of low calorie bread
and burger from butcher old stock.
I do have straight from frozen cooking options now too.
not the best day but compensated by eating less later in the day.
my mum bought a lightweight treadmill too. So I can use that most days.
I did 10,000 steps in work according to the Samsung watch. But it doesnāt register the steps when you are pulling a cage.
Saturday
111.25 kg bw at circa 4.10 am
burger with low sal bread
chicken samosa
made permanent member of staff today
bench
bar
60 X 20
107.5kg 5 reps by 5
got better as sets went on
about 4 mins rest was hard needed Spotter
130kg X 1 comfortable
did sone spotting
failed 135 kg midway
egg on toast 3 pieces of bread 2 eggs poached
2 quarter pounders .
my Habits have slipped. I need to work hard to improve them again .
I would like to say big thank you to everyone who has supported me here. if I didnāt losed10kg , I probably wouldnāt have kept my job.
Your next meal, is your next opportunity to get back on track. Take it one bite at a time. Remember that every time you put something in your mouth, you are making a choice. Make a choice that youāll be proud of.
Love this. Mark Bell has a quote āYou are 1 meal away from being back on the programā
wednesday 11am ISH
bench Bar
60 X 15 reps
110 kg 5 X 5 5 mins rest
got easier as I got more warmed up.
115kg X 5 6 mins rest
tired .
no additional exercise.
Work today
heavy non conveyable parcels 2 hours
stowing/ scanning parcels 1 hours
picking stage 9.30 -11.30 2 hours
early finish
30 mins treadmill.
at mostly 5 km/h