Weighed in yesterday. Only down 1/2 a kg (about a lb). Still means I'm on track (or ahead), but had really hoped for a solid kg this week, as I figure things are likely to slow down a bit as I go. I didnt do great on the nutrition as mentioned, but really, didnt do too bad. Ahh well, I'll try to do better this week and see if it helps.
Havnt mentioned much about the afterburn (HIIT) training yet. 5 mins warmup, 3 rounds of 1 min sprint 2 min recovery, and 5 mins cooldown. 19 minutes all up. I've tended to either do my afterburn about 3-4 hrs after my workouts, or the next day. As we go further into the program I work up to doing afterburn training 5 times per week, so I really need to get used to doing it on the same day as my weights, especially as I leave Tuesdays just for basketball. So far I've enjoyed the afterburn training and it seems to be going well. One issue is that I think I've about topped out my treadmill. Normally I'd be happy to do my afterburn running outside instead, but our house is on a hill with some fairly steep bits, and 1 minute of uphill running really doesnt appeal to me :p. I guess I'm just gonna have to suck it up and do it. I've also been doing it on my exercise bike. Its a spin type bike rather than the normal ones, which makes it better to ride I find, but no speedo on it to check speeds to see how I'm going between rides. Given the weights hit my quads fairly hard, the bike sprints normally hurt, but I get my minute done.
I tried something a bit different on Saturdays workout. Some of the bodyweight stuff I've done successfully a couple times now (all reps/sets), so I decided I'd really work to stick to the tempo Alywn gives. Mainly this means the pauses at the bottom of stuff. For instance normally my squats I just go down and up. Alwyn prescribes a 2-2-1 tempo, which means I should be pausing for 2 seconds at the bottom of each squat. That REALLY hurts, and is bloody hard work. Its paired with T-pushups, which also have a 2 second pause at the bottom, and those things just ruined me. I have to admit I only got 2 sets of each done (I foolishly put weights up on squats at the same time). I did manage to get 3 sets of all the rest of the exercises out. 2 days later and my glutes are still sore and exhausted.
I slept in a bit this morning, so todays workout will have to wait until lunch time, and do my HIIT later in the afternoon. Some of these exercises should get harder with the right tempo also. Deadlifts should be done much the same though, so I'll put the weight up on those, but not anything else I dont think.
So down 2kg so far. This is still fairly overweight for me (90.5kg). My usual 'out of shape' weight is around 87, and my good 'in shape' weight is around 82. Thats still around 13% bf in the past though. Its the weight where everyone else thinks I'm in great shape, but topless in front of the mirror I know theres more to go
. I'd really like to be down around that 87 mark around x-mas, and 82 by the time I'm done this program (late feb I think). I'll reassess then where to go next (really, I probably shouldnt be thinking too far ahead).
Already though I'm looking better. Posture improving, more definition and size (in the right places) in the mirror. Just plain feel really good too. The workouts really hurt, but the rest of the time I feel great
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The coming weekend is my first 'danger' weekend. I'm in town Friday night for a show and going out for dinner with friends, and then leave Saturday night to head to the river for a nights camping and fishing with 'the boys'. This generally involves plenty of beer and whilst the meals actually probably arent bad, theres usually plenty of snacking of the chip and similar variety. I want to enjoy myself still, but minimise the harm I do. Hopefully if I just dont drink too much, and avoid snacking it wont set me back too far.