My Training Blog

[FaithFluro]

Yeah, my drop a dress size in 4 weeks program is similar to your starting weight program. Gonna keep the weights where I'm at (2kg) as I don't want to eventually get musclely.

My treadmill came today but I need the bf to put it together. Won't really be able to tomorrow night I don't think so might be Thursday, hopefully. Planning to go out to a museum and shopping mall this weekend. Weigh in tomorrow! Well done on 36 hours this week btw, lol...you've exercised for a day and a half, lmao!

 

[CraigA]

Bloody hell you mean this month if i did that in a week id be dead haha

 

[FaithFluro]

Ahahaha! YES! Oops. Getting confused with another weekly thread I'm on. DUH.

 

[CraigA]

Wednesday 28th November
Cardio
Bike - 30 mins
X-Trainer - 20 mins
Legs
DB Walking Lunge - 3 sets of 12 reps
Leg Curl - 3 sets of 12 reps
Leg Extension - 7 sets of 12 reps
Shoulders
Smith Machine Shrug - 3 sets of 12 reps
DB Side Lateral - 3 sets of 12 reps
Seated Bent Over DB Raise - 3 sets of 12 reps
Front Barbell Raise - 7 sets of 12 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Jacknife - 3 sets of 20 reps
Hanging Leg Raise - 3 sets of 12 reps​

 

[CraigA]

Thursday 29th November
Cardio
X-Trainer - 10mins
Back
Low Row - 7 sets of 12 reps
Cable Pulldown - 3 sets of 12 reps
Behind Head Pulldown - 3 sets of 12 reps
Biceps
Hammer Curl - 7 sets of 12 reps
Seated DB Incline Curl - 3 sets of 12 reps
Con Curl - 3 sets of 12 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 12 reps​

 

[CraigA]

Friday 30th November
Cardio
Bike - 20mins​

 

[CraigA]

Sunday 2nd December
Cardio
X-Trainer - 15 mins
Chest
Incline Machine - 3 sets of 12 reps
Machine Press - 3 sets of 12 reps
Incline DB Flye - 7 sets of 10 reps
Triceps
Bench Dip - 3 sets of 20 reps
Cable Pressdown - 3 sets of 20 reps
Reverse Grip Pressdown - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps​

 

[CraigA]

Monday 3rd December
Cardio
Bike - 20 and 60 mins
Jog/Walk - 20 mins - had to give up due to ice haha​

 

[CraigA]

Tuesday 4th December
Cardio
Bike - 20mins
Legs
Leg Press - 7 sets of 12 reps
Leg Extension - 3 sets of 12 reps
Leg Curl - 3 sets of 12 reps
Shoulders
Cable Front Raise - 7 sets of 12 reps
Machine Press Normal Grip - 3 sets of 12 reps
Machine Press Inside Grip - 3 sets of 12 reps
Smith Machine Shrug - 3 sets of 12 reps​

 

[CraigA]

Thursday 6th December
Cardio
Bike - 20 mins
X-Trainer - 15 mins
Back
Pullups - 3 sets of 10-8 and 8 reps
Reverse Grip Pulldown - 3 sets of 12 reps
Cable Rope Pulldown - 7 sets of 12 reps
Biceps
21's - 3 sets of 21 reps
Twisting DB Curl - 3 sets of 12 reps
Reverse Barbell Curl - 7 sets of 12 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Hanging Leg Raise - 3 sets of 12 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps​

 

[Eccab77]

Thanks Craig, so want these routines!!!

 

[CraigA]

Thanks Craig, so want these routines!!!

No probs and they seem to be working for me.

My abs are unreal now haha not to brag but ive never had them, but obviously with losing 15st i cant see them due to excess skin but they are rock hard underneath when i feel them lol

 

[CraigA]

Friday 7th December
Cardio
Bike - 20 mins
X-Trainer - 30 mins
Chest
DB Decline Press - 3sets of 12 reps
DB Decline Flye - 3 sets of 12 reps
DB Flat Bench Flye - 7 sets of 12 reps
Triceps
Skull Crishers - 3 sets of 12 reps
Close Grip Press - 3 sets of 10 reps
Overhead Rope Press - 7 sets of 10 reps
AB's
Seated Knee Ups - 3 sets of 20 reps
Side Jacknife - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 12 reps​

 

[CraigA]

Thanks Craig, so want these routines!!!

Well done on your weight loss by the way and not far to go awesome stuff

 

[Eccab77]

Well done on your weight loss by the way and not far to go awesome stuff

Thanks, can't wait to get to target and move to the next stage!!

You have done really well yourself, you look like 2 different people in those pics, you must be really proud because its not an easy journey!!

 

[CraigA]

Thanks, can't wait to get to target and move to the next stage!!

Ive found it harder maintaining than getting the weight off and ive only been at target 2 and a half weeks. I put 4.5lbs on first week then lost 4lbs and this morning i was 4lbs down from tuesday's weigh in so i have had some massive meals today to try and put the weight back on and doubled my protein shakes haha. Its all a learning curve though il get it right soon.

 

[Eccab77]

Ive found it harder maintaining than getting the weight off and ive only been at target 2 and a half weeks. I put 4.5lbs on first week then lost 4lbs and this morning i was 4lbs down from tuesday's weigh in so i have had some massive meals today to try and put the weight back on and doubled my protein shakes haha. Its all a learning curve though il get it right soon.

I am on the Dukan diet and you get a consolidating stage after reaching target so will just move onto that. The stage is meant to help reintroduce all the other foods slowly and systematically whilst your body gets used to maintaining the new weight! Hope it will work, it works for fellow Dukaners!

 

[CraigA]

Im sort of just part following SW and doing my own healthy eating thing, its just a matter of getting the balance right although i suppose i could go lower but i want to maintain for a couple of months first before i make a decision.

 

[Eccab77]

Im sort of just part following SW and doing my own healthy eating thing, its just a matter of getting the balance right although i suppose i could go lower but i want to maintain for a couple of months first before i make a decision.

I think I will be going for another loss as well. The target weight I was set is 11st4 which is bmi 26+. I would ideally want to be 10st so I will consolidate for a while after reaching the 11.4 then go on the weightloss journey again to lose the remaining 18lbs!

 

[CraigA]

Sunday 9th December
Cardio
X-Trainer - 15 minutes
Legs
Leg Extension - 7 sets of 12 reps
Leg Curl - 3 sets of 12 reps
Leg Press - 3 sets of 12 reps
Calf Raise - 3 sets of 20 reps
Shoulders
Smith Machine Press - 7 sets of 12 reps
Reverse Cable Flye - 3 sets of 8-10 and 12 reps
Cable Front Raise - 3 sets fo 12 reps
DB Shrugs - 3 sets of 12 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps​