Progress

Just wanted to update and share my progress to date. I am still going strong on my exercise and diet regime. I am now finally down to 73.6kgs. That is the lowest weight I have been since 1999. It just shows that if I set my mind to something I can achieve it. I have gone hard and the weight has come off quite easily. I have been so determined to get to my goal.

Last week I managed to do the same gym programme as listed below and managed to do a double class on Saturday. Taping my knees for pump/bodyjam I had a great workout. I am into a routine now and feeling the difference the training is making. I feel more supported in my abs and lower back and I am looking leaner.

Monday's workout was a great one because it was raining so hard all night and I knew that it would be quieter at the gym at 6:30am. It was! I challenged myself on the leg press doing 60kgs, I really must try the other machine which isn't using the pulley action for weights. I also managed to do 35kgs on the pulldowns. Seated rows were hard and I got up to 20kgs and managed to do 10reps and then go down to 15kgs for the last five reps.

Roll on tomorrow. I am ready for a big chest workout!

Monday
Back/Legs/Biceps/Abs
Lat pulldown (front)
Pull ups wide and narrow grip (machine assisted)
Bicep curls (barbells or bar)
Seated Row
Leg Press
Reverse Curls
Crunches
Leg Raises
Lower Back extensions
Stretch

Wednesday
Shoulders/Chest/Triceps/Abs
Lateral raises (dumbells or bar)
Upright row (bar)
Side raises (db)
Chest press
Pec flyes
Tricep overheads
Cable triceps
Push ups
Crunches
Side Obliques using barbell
Stretch

Friday
Back/Legs/Biceps/Abs
Back row (db)
Deadlift (bar)
Alternate leg lunges
Calf Raises
Bicep curls (21) bar
Lat pulldown front
Lower Back extensions
Crunches
Leg Raises
Stretch

3 sets of each exercise 12reps

Dons Cardio Plan
10mins cardio before to warm up - bike MHR 60%
20mins cardio after stretches - bike MHR 70-80%