One week down
This is where I say how super excited I was to start my get fit for forty campaign and how I trained every day and ate like a saint. Well that didn't happen. Work has just been too busy for me to consistently train so I missed one weights session and my regular touch football game (which I was extra cranky about). On the flip side I did keep my eating (aka inner Labrador) in check and I had two really good work outs where I was feeling good and lifting well.
- Flat barbell bench press 3 x 8 @ 65kg
- Seated cable row 3 x 8 @ 40kg
- Deadlift 4 x 6 @ 130kg
- Lunge 3 x 6 @ 35kg
- Standing calf raise 3 x 6 @ 40kg
- Flat dumbell bench press 3 x 6 @ 34kg
- Arnold dumbell press 3 x 6 @ 18kg
- Chin up 3 x 6
- Leg press 3 x 12 @ 120kg
- Lying leg curl 3 x 8 @ 20kg
I did manage to get to the beach with the kids for a surf which was a good active recovery session.
Two of my goals were to do an unsupported headstand and a muscle up. So I tried both of these at my recent session. To be fair I tried the muscle up after my chins which wouldn't have helped, but I have a lot to work on in terms of technique to pull this off. I had about 5-6 attempts and didn't really feel like I was close! The handstand I just practiced supported against the wall, but immediately I felt the lack of core strength that I know I used to have (when I was able to do them). Just need to spend some time upside down and I'll get there but it was definitely harder than I remember!
The results are in
So whilst my exercise routine wasn't the best this week I was definitely saved by some responsible eating.
Overall a pretty good first week; lost .7 kg, dropped .6% in body fat and managed to add .4% in muscle. Hopefully those results continue but I know that after a few weeks the easy kgs will be gone and the really hard work will begin!