77.9kg! I’ve lost weight! Hooray!

This week sees my weight drop significantly - probably due to the fact I have been really good not to eat any bad food at all and stick to a strict “Caveman” diet (See Famouslyfit’s linked features on “Weight Management”).

It may also be that I have been working out in my “maximum fat burn zone” for the past few weeks.

Sci-Mx also sent me a new product to try which should help me build muscle and get better definition: 17-T Somatocri-MX. So I started using this on Tuesday night. It promotes a deep sleep as part of the experience which was quite nice because I haven’t had a perfect night sleep in ages. Let’s see if I notice any major changes over the next couple of weeks. I’ll keep you posted!

This is how my week looks in brief:

Mon – Weights

Tues - Rest
Weds – Rest

Thurs – Cardio & Weights Personal Training Session

Fri – 10k Run & Muscle Conditioning

Sat – Weights

Sun – Cardio Mix & Muscle Conditioning

Monday – Resistance Training Kicks Off A New Week!

Full Body Warm Up

Rower - 10 minutes (level 7 / spm 34/ approx 2,000m)

Chest, Biceps, Triceps

100 press ups (10 x 10 reps throughout my workout)
50 incline press ups (5 x 10 reps throughout my workout)

Triceps

50 bench dips (All at once)

Upper Back & Biceps

Lat Puldown 35kg – 3 x 10 reps
Front Lat Puldown – 42kg – 3 x 10 reps

Abs

Sit ups with twist – 3 x 10
Crunches with medicine ball above head – 3 x 10

Biceps & Core

Bosu Bicep Curls

Quads & Core

Bosu Squats with 10kg in each hand – 3 x 10
Bosu Squats arms in front – 3 x 10

Shoulders & Core

Bosu – Dumb Bells - One Arm Raise 8kg – 3 x 10 each arm
Bosu - Dumb Bells – One Arm Front Raise 8kg – 3 x 10 each arm

Biceps

Concentration Curls – 10 kg – 3 x 10 each arm
Concentration Curls – 12kg – 3 x 5 each arm
Barbell Curls – 15kg each side – 5 x 10 reps

Tuesday: Rest Day

Wednesday: Rest Day

Thursday – Personal Training Day

Cross Country Run – 30 minutes
60 press ups
60 Stomach Crunches with legs raised
1 x 80kg Chest Press
10 Pull Ups
50 Bench Dips
A combination of upper back and triceps exercises.

Body Composition Test Results:

Weight - 77.9kg
Fat Mass - 12.3 kg
FFM - 65.6kg
Muscle Mass - 62.3 kg
TBW - 45.6kg
TBW% - 58.5%
Bone Mass - 3.3kg
BMR - 8012kj / 1915cal
Metabolic Age - 21
Visceral Fat Rating - 4
BMI - 24.6
Ideal Body Weight - 69.7kg
Degree of obesity - 11.8%

Stephen also did a Fitness Test which showed some interesting results. My Chest Press Max is now 80kg (more than my body weight!).

Friday – Fat Burning Day

10k Run on the treadmill (wearing my Garmin kit) keeping my heart rate between 134bpm – 144bpm.

Saturday – Build Muscle Day – Grrrrr

Full Body Warm Up

Rower - 10 minutes (level 7 / spm 34/ approx 2,000m)

Chest, Biceps, Triceps

100 press ups (10 x 10 reps throughout my workout)
50 incline press ups (5 x 10 reps throughout my workout)

Triceps

50 bench dips (All at once)

Upper Back & Biceps

Lat Puldown 35kg – 3 x 10 reps
Front Lat Puldown – 42kg – 3 x 10 reps

Abs

Sit ups with twist – 3 x 10
Crunches with medicine ball above head – 3 x 10

Biceps & Core

Bosu Bicep Curls
Bosu Dumb Bell Hammer Curls – 10kg – 3 x 10

Quads & Core

Bosu Squats with 10kg in each hand – 3 x 10
Bosu Squats arms in front – 3 x 10
Bosu Stand On One Leg – 6 x 30 seconds (Repeat on other leg)

Shoulders & Core

Bosu – Dumb Bells - One Arm Raise 8kg – 3 x 10 each arm
Bosu - Dumb Bells – One Arm Front Raise 8kg – 3 x 10 each arm

Biceps

Single Arm Dumb Bell Preacher Curls – 10kg – 3 x 10 each arm
Concentration Curls – 12kg – 3 x 5 each arm
Barbell Curls – 15kg each side – 5 x 10 reps

30 minutes in the sauna – just heaven!

Sunday – Garmin is back on my arm and around my chest!

30 mins on Cross Trainer wearing the Garmin kit (keeping Heart Rate at around 140bpm)
35mins 5k treadmill run (within ideal heart rate zone)
30 press ups
60 stomach crunches

15 minutes in Jacuzzi and 15 minutes in sauna – Bliss!

Homme Healthier Food Tip:

Chilli Con Carni – Replace the fatty mince with good lean fillet steak chopped up in pieces, simmer it for about 4 hours until the meat just flakes apart, yummmm! just divine! This way you can enjoy your chilli without love handle fear.

See you next week!

Homme