Chris - Week 12 to Week 15

Guys,

I think we need to try and focus on this blog a bit more and use it to inspire and coach each other along. Si is doing a great effort of being completely honest about his progress and his strengths and weaknesses and without that we might as well not bother.

Fact is, October will be here sooner then we like and the hard work needs to start now if we are going to successfully run and finish a half marathon with some hugely tough obstacles together. I honestly believe we can and will all do it - but how much pain we go through doing so is dictated by the hard work we put in now.

So anyway, the last 3 and 1/2 weeks since my previous post has seen me continue the diet but on a less extreme basis. I have had 4 drinking sessions and 1 or 2 cheat meals a week. Of course this weekend I blew the diet out of the water but it was massively worth it. Had my final session this morning and my last measurements are in before I go on holiday on Thursday. I set them out below together with my target for 12 July and a summary of my average weekly exercise as a guide:

Current Stats                                               Target Stats for Si's Stag Weekend
Weight - 85kg                                                82kg
Body fat - 16.17%                                         under 15%

Average Weekly Exercise

2 x 1 hour PT sessions (inc. 1km rows, weights, sprints etc - most exhausting sessions I have ever done)
2 x 10km cycle (on machine at gym)
2 x super-set weight circuit sessions (on my own)
Running club on Weds evenings and another 5km run as fast as I can.
Football (when its on...)

In terms of pictures and progress from back in Feb when I started the regime:

The holiday won't completely stop us exercising - I have been given a 30 min intensity workout that Jen and I will do every other day and on the days in between we have an abs routine which involves 500 reps of different sit up exercises. Plus we should be doing some walks, a couple of runs and swimming (weather permitting!) Should be enough to stop the rot whilst I am away -  hopefully we stick to it!

Chris

Simon's week - 5 to 12 May

Not the best week this week.  

The bank holiday Monday meant that I was not in my usual routine of jogging to work at the start of the week, using the gym at work and having a small lunch.  

Instead I had a big lunch, beers and did no exercise while the sun was shining!  

Following on from this bad start to the week, I had to travel to Germany on Tuesday and Wednesday so was eating/working/flying for two days straight.  Had no time to exercise, plus was taken out for lunch and dinner both days, involving three courses, beers and desert each evening.  Basically, lost two weeks worth of healthy eating in the space of two days. Who's not going to say yes to a Bratwurst (oi oi).

Lesson learned: when my regular routine is disrupted, I need to work harder to keep diet healthy and find time to exercise.

On the plus side, Holly is now on the wedding diet (and doing much better than I am!), which is having the side benefit of helping me cut out junk food as there is now none left in the house.

Target for next week - to get back into my healthy routine:

1 - running at least 20km

2 - at least 200 press ups

3 - at least 2 gym sessions

4 - no chocolate or crisps

Challenge for everyone:  I like the idea of a 'before and after' upper body photo which Chris has inspired. Therefore, here is my photo.  I think we should challenge everyone to commit to posting a photo within the next two weeks, and another photo posted just before the Tough Mudder in August.   I think it will help motivate us knowing we will be posting a photo to show how much effort we have put in.  What do people think?

Chris's Last 12 Weeks...

So...I've been a noticeable absentee from this blog for a reason. You see, 12 weeks ago I started my own personal 'I am turning 30 and need to shape up' program. This originally involved enlisting Jen's personal trainer but, six week ago, I decided to get serious - a whole lifestyle change for six weeks with a regimented diet and exercise plan. No alchohol, no sweets, biscuits, bread, potatoes or crisps. Carbs only every three days and no drinks other than water.

It wasn't easy at all but today, six weeks on from taking that big decision the first set of results are in. And they are big.

In 12 weeks I have:

• dropped my total body fat percentage from 21.6% to 17.3%;
• lost 10cm around the waist;
• increased my starting back squat strength (15 reps, 3 sets combined with 20 medicine ball slams and 60 sec burpees in between) from 70kg to 110kg; and
• upped my unassisted 7 ft bar pull up max from 2 to 5.

As a guide I have pasted an embarrassing photo below (hopefully) showing the six week interval progress.

I'll update you all in six weeks!