The A2K (virtual) Weight Loss Club !!

Cav,

You and Joe are so right.

Anyway the gym session today was interesting-15 mins weights-now back to my old routine with pecs fully restored to health.

My right soleus which has been a niggling injury for about 2 months was not bad so I did 3 miles on the treadmill. When I did it on Tuesday I took it easy and ran at 6.5 miles an hour, this time I thought what the hell if its going to go its going to go and ran at 8 miles an hour for 3 miles-beat my best to date and it feels about the same as Tuesday-a bit sore but no permanent damage.

I'll see if it stiffens in the morning-I did a proper cool down and stretches so giving it every chance-fingers crossed.

Session yesterday best yet:-

3 miles on treadmill in 22 mins 15 secs-which followed a 15 minute weight session.

And on my birthday too !!!

Hiama--

Happy Birthday! And a separate set of felicitations to each and every body part with suffering seniority!

Hold your dominion.

Happy birthday Hiama! I forgot another thing my bro told me: All you need to do is just work the muscle to fatigue, not beyond, and you are not less of a man for it. Just increase reps when the body tells you it is okay. I am not less of a man for only being able to do 5 proper push-ups at a time (no back swaying, all arms)...I thought that was so girly, but my arms are already starting to show some definition again.

As Noddy would say hold your back and hold your dominion

That works for me, might even become my mantra

I do abt 20 push ups the proper way - but when I started I used to collapse in abt 4 !! It is a gradual buildup.....

Way to go Hiama - am back in the gym, but am taking it easy - else I am sure to collapse in this bloody heat !!

G,

Thats interesting cos I can do 60 now the wrong way, when I tried with hands at shoulder width and touching my nose on the ground could only do 40 !!!

Keep it up-one of the great reasons for me going to the gym is the air con !!!!!

My apartment has air-con, no reason to leave! Yeah, I can lift tons of weight, as needed, from my tour of duty in kitchens, but I have come to realize it was all leg and back, so now I have lean, knotty legs, like a battery chicken (but shapely, at least), and a bad back, and girly arms. Ah well, onward we plod...note to self: stretch more....

My gym is aircon as well, but the heat is way too much to even think of going there !!

I have great legs (or so I am told) years of football, cycling and cricket have seen to that. My arms are pretty thin - but "semi" defined. The biggest problem I have is with my upper body - no matter how hard I try or what I do, Ijust cant seem to being in back in shape, specially my stomach !!

It's a male curse....that's where we "accumulate"

G,

Stomach is the place. Mine has shrunk and this is how I did it.

Eat veggies and pasta, no sauce , at least twice a week, fish a couple of times and salads. You can stray on the odd night out but you MUST do 200 sit ups every day. Lie on your back with your knees bent, arms crossed over your chest and just take your shoulders off the floor a few inches. At first Istruggled to do 10-15, now do sets of 50 x 4 . Usually a set of 2 x 50 in the am and the others when I can fit it in.

Waist down from 40 to 35, aiming for 32 by end of year.

Weight on 1st April 230 lbs, weight on 1st August 210 lbs.

After a long, long plateau I've lost three pounds in the last week and I think I can feel a fourth starting to slip.

Three more weeks and the weather will be walkable.

Hold your dominion, Noddy.

I lost another couple of pounds.

Next project is the mountain bike, will report back soon.

Hiama's diet plan is somewhat sound, but I think when you are trying to build muscle, you need to up your protein a bit, and of course, low-fat. Also, 200 sit-ups a day is excessive. A short, concentrated workout that targets the specific ab group of muscles is less hard on the back, and more effective. Not that I have abs, mind you, but I haven't got to that yet in my routine

Mountain bike project - the story so far.

I did the first session of 25 miles of hills last week in 90 minutes-my posterior is still aching.

Yesterday I did just 12 miles in around 50 minutes, again very hilly, its nice going down hill !

Noddy, I'm holding my dominion, although it almost fell off when I was on the bike as I need two hands to steer !!!!

While I have yet to see much tone developing, I have lost another 4 lbs. since starting my humble routine.

I can officially feel my ribs again

Way to go Cav, we can see them thar ribs all the way over here in good old UK