Get fit for forty - Day 7 / 92

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.

Friday

  1. Flat barbell bench press 3 x 8 @ 65kg
  2. Seated cable row 3 x 8 @ 40kg
  3. Deadlift 4 x 6 @ 130kg
  4. Lunge 3 x 6 @ 35kg
  5. Standing calf raise 3 x 6 @ 40kg

Monday

  1. Flat dumbell bench press 3 x 6 @ 34kg
  2. Arnold dumbell press 3 x 6 @ 18kg
  3. Chin up 3 x 6
  4. Leg press 3 x 12 @ 120kg
  5. 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!

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