Indeed I am, I've fully recovered from my xmas beer-binge now!!

Good workout today - increased weights on a number of excercises. Not happy with biceps, sacrificed form to make the reps - will concentrate on form and make do with failure on Saturday.

Had a ridiculous amount of energy after cardio, felt like I could have done another hour easily. Strange as I thought I'd pushed myself today, must have just been a good day I guess...

This morning was my first weigh-in where I hadn't lost any weight! I'm not concerned though - I changed my weight programme to more weight, fewer reps so, I have been adding muscle. BF% still appears to be dropping (16.9% this morning).

Just feels a bit strange when my main measure of progress for 2 months had been the scales.....Now it is body composition and the mirror. Its a tough change to make psychologically!!

i hear you there chris but keep at it and don't think about the scale. i'm sure that i have gained weight too so i refuse to look, lol...the mirror and how you feel is a far better judge of hte progress... good job

I know you're right - it'll take some getting used to though.

Excellent workout today. Increased a lot of weights, good form and worked hard. Had a comical time trying to do some crunches with a medicine ball but, more about that in another thread! I'm still struggling with making all reps on the shoulder press - my left shoulder can't quite seem to cope but, no doubt time will sort that out.

Now, as for the cardio, holy hell!! I knew that intervals were meant to be hard but, I didn't know they were meant to be HARD!!! I read some article by some bloke abear mentioned and followed his interval formula to the letter. I did 3 rounds on the x-trainer and another 3 rounds on the treadmill. I swear my heart rate has never, ever been that high!! Several people turned to look at the nutter obviously trying to kill himself!! 30mins total cardio - over 500 calories according to the machine thingy (not accurate I know but, still way higher than usual in 30 mins!!) Hopefully I can build it up a bit. I'd like to be doing 5 rounds ideally which would mean 25 mins total per machine.

Will it be as effective/more effective than what I've been doing? Watch this space...

Am I hearing a drum roll here?

Well done!

yahoo chris good for you your doing great... look at that

Hmmm, not doing so great this week. Couldn't go to the gym on Monday due to prior commitments. Couldn't go Tuesday as I had a late delivery and can't go today cos I have to work late!!

I hate it when life gets in the way

Another good one today - its only the flyes that are eluding me now. Generally speaking though, the left arm/shoulder seems to be catching up.

Excellent cardio day today. 2hrs total which is perfectly normal for a cardio day but, part of my workout was 20 minutes on the treadmill with intervals. Now, I realise that this won't sound amazing to most of you, those who are aware of my problems with shin-splints will understand why I am so pleased!!

The main thing that was different was that I used the treadmill after the step machine. I'll be trying the same thing on Wednesday to see if that is what made the difference. I didn't even feel the beginnings of shin-splints today

Today was probably the best workout I've had so far. I increased weights on every excercise, shorter rest periods and really pushed myself. Not only that, I felt fantastic afterwards and the 45 mins cardio felt easy!!

It gets better - for the first time in a long time, I looked in the changing room mirror and thought I actually looked pretty good!!

I really feel like I've turned a corner today....long may it continue. And to think, my creatine hasn't even arrived yet!! lol - I think I'm on psychological creatine.

50 mins stepper
50 mins cross trainer
20 mins treadmill (with intervals)

Struggled today - probably yesterday catching up with me. Will probably add some jump-rope into my cardio on Friday.

I expected to ache more from the weights today...

I can only imagine that my muscles haven't fully recovered from Tuesday as I struggled with some of the new weights today. I may rest Saturday & SUnday and hit them again on Monday to se what difference it makes.

Had a go at jump rope today and my co-ordination was comical to say the least! My natural technique was a can can technique which certainly got my heart rate up. Did about 20 mins or so. Will try a jogging technique tomorrow as it looks slightly easier to maintain (famous last words!!) Enjoyed the change - its nice to have a new cardio excercise to play around with.

LMAO Chris I soo love reading your diary.. keep up the great work your doing awesome

Thanks Jenn

Had a practice at the 'jump' technique in my kitchen last night (only room in the house with a high enough ceiling!) and it definitly doesn't look as 'girly' as what I was doing in the gym! lol. Will take my own rope too, it has weighted handles which made the whole thing feel much easier.

Weigh in this morning

158 lbs
BF: 16.4%

Bodyfat should be lower but, I had a rubbish week last week which involved terrible food (and too much of it) and too much beer. Last weekend, I had sneaked up to over 17%!

25 mins skipping
50 mins stepper
25 mins treadmill (4 intervals)
15 mins cross trainer

Skipping is seriously frustrating, definitly not as easy as it looks. Kept getting the damn rope wrapped round my ankles! lol

Luckily there is a guy working at the gym with a martial arts background who said he will book an hour with me and go through the basics of ropework. My calves are killing me at the moment. Luckily, I'm not due back at the gym until Monday...