Mark's Mission

lol.. its shocking I know mate, and I am not proud

I have 4 alarm clocks set every morning, I dont know if I turn them off in my sleep or what I do

lesson with PT today

Superset of:
Incline DB Bench press : 22kg x 10 reps x 6 sets
DB Flyes - 8kg x 10 reps x 6 sets (shoulder were still feeling last workout i think lol)

Superset of:

Squats - 80kg x 10 reps x 6 sets
Cable Rotations- 15kg x 10 reps x 6 sets

To finsih weights dropset of, Bicep curls, no rest between sets - dropsets are great.
20kg x 10 reps x 1 set
17.5 kg x 10 reps x 1 set
15kg x 10 reps x 1 set
12.5kg x 10 reps x1 set

Finished with 25mins cardio - cross trainer

Diet all good too

rang doctors, and have appointment next Thursday, fingers crossed... Hope he can see I have been training hard and hope its Gyno rather than fat now

Everything all good today

Gym: today, back with some isolations thrown in

Deadlifts - 110kg 5 x 5 - PB
Behind Neck Press (seated smith machine) 60kg - 5x5
Pulley - 30kg x 4 sets x 10 reps
Lateral Pulldowns - 30kg x 4 sets x 10 reps - slow and steady

Deads today knakcered me out though lol

You're probably not old enough to appreciate this quote

'Talk to me Goose. Talk to me'

ha ha

sorry for lakc of updates

I had 1 day where I had followed by diet until dinner, where I had some Mac Cheese and then the day after It was my sisters 21st, so I made cakes/tarts etc

I ate a fair bit that day I dont ever eat, and for the last 5 days I been feeling rough, no appetite and generally not wanting to eat, espicially stuff like eggs and chicken... so diet been poor and no gym either.

Feeling a bit better today though, so had a session at the gym, still dont feel %100 but hope I can get the diet/appetite back and start working out properly soon.

I will be updating as and when I am traning again though, hopefully over this sickness thing now, or just about

Yeah I thought I was feeling better, but today I felt like **** again

woke up feeling ill, went to work, had planned to go to gym in split, but went to car and fell asleep, I simply have no energy at the moment, diet was ok today though, so hope that helps pick me up.

Need to get back into lifting again, 1 week off feels like a lifetime

I have been very busy I am trying to open up a business of my own, and mentally its tiring but hope I can get there.

Good news, I hve managed to change my shifts at work, so can now go back to Taekwon-do training 2-3 times a week, cant wait... been 1.5 years since I last went.

Hope that with the new diet will burn off a little stubborn fat, though I am pretty happy now, not anywhere near %10 ;) but we all live in hope

well felt much better today, for some strange reason, but I didnt moan

Gym today

Deads
5 x5 100kg - not quite reaching my PB, but was happy as I had a little time off

Behind neck military press
5x5 55kg - again, not as much as previous

Pulley - 30kg x 4 sets x 10 reps

Thats all I had time for today, but still not terrible... diet wasnt good I admit, but I am definately getting back into it, after a week of being sick.... hopefully tomorrow is my Taekwon-do return too, walking like a cardboard cutout the next day, I can see already :)

Well, again I need to bring this back to life

I am still training, I feel that I look better, and even had some nice comments from strangers, things must be getting there

James, if you happen to read this I have a question please

What would you call a portion of nuts in grams, I normally have quite a decent sixe handful, but looked at the info today and didnt realise exactly how high in cals they actually are, perhaps I need to cut them down abit. maybe 25g?

Well, as I metnioned I am still at gym, back at Taekwon-do which I love being able to do again, Still yring to set up my own business which is a long process.

I will post more often again, but work was actually pretty busy and lost of late finishes and early starts, but the maint thing is I am still training and wathcing what I eat

well, 2 weeks off work, thank god

I will update throughout these 2 weeks, no reason not too now

P.T says my endurance is getting much better and we are now working on rep ranges of 8-10 for 3-4 sets and also supersetting quite a few exercises.

Also we are throwing in some strength work too, as I havent focused on strength training phase for some time. Lessons are getting more fun now, though I always enjoyed them, I love the feeling of a very hard workout.

No gym today, I am off to help teach a 1 hour lesson of TKD tomorrow and then 3 hours after that another 3 lesson focused on sparring skills, so will need plenty of energy for the sparring lesson

You going away at all with your two weeks off work? Or just chilling out?

Re portion of nuts query, I use 25g of nuts / seeds as a portion, though I have no particular idea why!

Mark - I replied to your email today which has your answers there!

Cheers James, really appreciate the after service, by the way... for anyone else inetersted I would really recommend..

No, I am trying to save money so not going anywhere, I am saving for the business should the bloody council ever get in touch with me again..

Thanks for the info on the nuts, after looking around James confirmerd for me too, that 25-30g is sufficient.

well, went for the sparring workshop, great fun and great cardio too, had a lesson with P.T yesterday, various new things from kettle ball techniques to stiff leg deadlifts etc, followed by a lesson of TKD later that night

Today was a lazy day,

Hurt my wrist last night while sparring, its actually pretty painful, wll see how it goes tomorrow and base a workout around that, more TKD tomorrow night too

Did a little bit of strenght training today

We are starting a strenght phase on all the major lifts for a while, today I did my bench and dead 1rm.
It wasnt a real 1RM because I have never done one beore, so had to increase the wait as we went, but was ok

So:
Deads today
80kg x 3 reps, warmup set
100kg x 2 reps
120 kg x 1 rep
130kg x 1 rep
1RM 135kg x 1 rep

I was so close to 140kg, but my grip wouldnt hold out, need to somehow try and imporve my grip, because I know I would have had the 140kg then

Bench

As above really
60kg x 5 reps
70kg x 2 reps
80kg x 1 rep

So not a lot of work today, but good to know we will be doing a proper strength phase soon, with my P.T and I am looking forward to it, off to TKD soon too so no slacking on the cardio

well,

Shoulders yesterday was a pretty good session, enjoyed that.

TKD training tonight, so was my cardio, more cardio at gym tomorrow and then on sunday I have a small TKD competition, havent competed for about 7 years so a small comp will hopefully get be back into it properly

cant wait I have to say

Will update either sunday night, or monday after my session with PT....sticking with the Diet plan, as I can see/feel more muscle coming on slowly just wantin to loose a bit of fat too, and I will be happy

well, just got back from my Taekwon-do comp

went pretty well

Soo, i got a bronze in patterns (katas), silver in sparring and gold in breaking

First time I have competed in 7years, I had to spar my brother who beat me 7 years ago, I managed to beat him this time. Another opponent who I lost against as competed globally, very good and only 17, was a very good match but he has the training and skills, I lost when I stopped, well deserved winner

Blood all over the ring, from my nose and uniform too, cant hear out of one ear but I loved every second of it

I will update after lesson with PT at gym tomorrow

Well, lesson planned for tomorrow has been moved to tuesday, which is good as I feel like I need to take it easy tomorrow, my head is still spinning for the comp lol , so I will go for some cardio and some TKD tomorrow night.

well, after a **** day of diet today, and seeing some of the photos taken in the shape up challenge, I now see my progress has been less than good in terms of fat loss in the time span.

I have the diet from James, I now have to start my own 3 month quest as I really want to get nice and lean...any tips on how to avoid cravings, pass them on, I need all the help I can get now, but I must be dedicated.

so, as of today the 29th March I will be posting up my diet every day again,  looking for feedback along with training and see what I am doing wrong/right and hope I can finally just get on with it!

back from the gym

Did 1 hour cardio

30mins treadmill - 9.5km/hr
30mins Crosstrainer - med to high speed

Felling better today and hearing started to come back too, always a bonus

Diet today - as I promised myself I would keep it clean from now on, mainly that I want to look lean for summer, and some more TKD comps coming up, being that bit lighter makes a big difference, my last comp I was 14st, this one just over 11st, cardio wise was much better. But being lighter again will help with speed.

So:

Wake 11am - later than should have, but I nedded the rest

25g whey, water
40g Muesli (always unsweetened)
20g Raisins
skimmed milk
2 eggs
1 banana

GYM - 1 HR Cardio

2:30
1 Salmon Fillet
Mixed leaves salad, tomatoes, corn, onion

4:30
80g chicken
1 apple
1 vitality yoghurt

6:30
80g chicken
1 pear

10:00
160g Chciken breast
mixed leaves salad, beetroot, corn, onions

prebed
25g whey, 100mls milk

well, only day 1 of my official quest, must stay strong now, will know more about my strenht training prog tomorrow too, cant wait for that

well, gym today went well

dspite being physically tired and still cant hear properly, did a 1 rep max on squats today

Kept buliding up, and we got to 135kg s my 1rm so I am happy with that and coincidentally its the exact same as my deadlift.

Now, my PT has the 1 rep max scores logged, he has made a chart, which is the base for my strenght training prog, and he is going to explain properly tomorrow how it works exactly

Diet all good today, though not as timed as it could be, in is the nature of my shifts

11:00
25g whey
40g muesli
150mls milk
20g Raisins

12:30
200g Low Fat greek yoghurt
25g whey
1 banana
2 oatcakes
25g nuts

GYM - weights

(Pwo 30gb whey, 20g maltedextrin)

3:30 (1.5 hrs PWO) Not ideal I know
25g rice
60g salmon
60g prawns
Large, beetroot, tomato and mixed leaf salad.

4:45
80g chicken
Fruit

6:00
Omelette (2 eggs)
Sliced Tomato
Sliced Onions

11:30
Cod Fillet - Baked
Steamed carrots, peas, swede and fine beans

Pre-bed
25g whey, water

I really want to loose about another 6lbs or so to start off with, as I think this will help with my speed etc in future TKD matches.. my strenght is good and cardio fitness is much better now though, so that was a big help

markfj

Blood all over the ring, from my nose and uniform too, cant hear out of one ear but I loved every second of it

You do this for fun right? It's not like you have to do this to put food on the table

haha... and the main thing is TKD is normally a semi contact sport, apparently not when you fight as a black belt, which I had never done before..

well diet is going well, hit the gym today too for some isolation work on smaller muscle groups today, still not had a day off since my comp and feeling pretty knackered, mentally and physically, 3 days longer before I can chill out.

No TKD for a week or so, as its not open for easter weekend, pretty pleased actually need some rest and then wil train properly for future comps.

will update tomorrow as I am on an early shift for once