Nic's end of year 12 week challenge!

[Amalthea]

So, I worked out last night that there is exactly 12 weeks til the end of the year. Since I work best with time frames, I'm starting another 12 week stint of training as of TODAY!!! For the first 4 weeks I'll run with the training program I put together at the end of my last challenge (will type out details when I get a chance).

Session days/times will vary, as I don't know where I am going to be staying over weekends, and weeknights fill up with social activities too. As long as I make it to the gym at least 3 times in the week to get my weights sessions in, I can get a run in wherever I am for extra cardio.

Tonight is going to be chest and back for weights, and then I'll jump on the cross trainer for some cardio. Also been walking a lot today (forgot my swipe card in the car, then got to the car but forgot my car keys to get my card...), but I'm not counting it as training.

Starting weight is 78kgs. The aim is to decrease BF%, but since I haven't found a reliable BF calculation method, I'm going to try to lose 6 kgs by New Years (roughly a pound per week).

Full list of measurements to follow in tomorrow's post, as well as my complete training program.

[Goblin6]

Looking forward toseeing your progress Nic

[Amalthea]

Chest and Back - Tuesday 9th October

Treadmill - 10 minute warm up

DB Flyes (5kg) 1x12, 2x10
DB Row (5kg) 1x12, 2x10
Chest Press (30kg) 1x15, 1x12, (25kg) 1x15
Assisted Pullups (45kg) 1x15, 1x12, (50kg) 1x15
Assisted Dips (55kg) 1x15, 1x12, 1x10
Lat Pull down (30kg) 1x15, 1x12, 1x10

X-trainer - 15 minute Cardio (~150bpm)
I didn't realise how much cardio fintess I've lost while on sebatical. I wanted to have my average heart rate at about 130bpm to be in the fat burning range, but after my weights my heart rate was at 149! Used the machine on level 2 for 15 mins and heart rate did not change too much. :headbange

[laurie]

go girl. you can do it..

[SarahPT]

Wow 12 weeks! That means the year is 3/4...or slightly more..over. EEK!

Will be a great way to end the year by seeing some pounds shed. You can do it!!

[Amalthea]

Thanks for the encouragement guys. I ended up having such a bad day yesterday. I was really organised so I could go to the gym straight from work. I packed my track pants, water bottle, towel, iPod, gloves, journal, everything except my gym pass...

So I went home to get it, ended up talking to my housemate for a while cos I haven't seen her since Friday. left for the gym and 5 mins down the road realised I still hadn;t collected my gym pass!

I still went, and I've edited my post to reflect what I actually did. Cut down on the cardio at the end because of time constraints, but I'm using the stairs more at work today (I'm even finding reasons to go down stairs, just so I'll have to climb back up them).

Still, last night I had a bit of a panic attack thinking maybe it wasn't such a good idea to start this now, and maybe I should cancel the gym membership and just buy a set of dumbells. it'll save on my organisational malfunctions, and save me the fees and travel time. I'll have a good think about in on Sunday, when I'll have time to look up alternative ways of doing the exercises I use machines for...