Fit@40 #43 - Diversification

in #fitat406 years ago

Today's thought

So today (Thursday) I had a session with Ivar. He had seen my transformation photo from yesterday and asked me what I'd done since I'd seen him last (two days ago) to get so lean! Obviously I hadn’t changed so quickly however I think being close to the details as we are, it is easy to miss the extent of the transformation over time.

What I have done differently in the last few weeks is keep my body guessing. As I wrote in a reply to my previous post:

My current approach is to try to burn 300 calories in pure cardio 3 or 5 times a week. I try to vary it to keep my body guessing. Sometimes do it on the treadmill, sometimes I do HIIT (hill sprints), sometimes I do treadmill. Sometimes I do fasted cardio.

The only 'constants' in my regime are (1) I do something everyday and (2) I give 80%-100% on every rep.

I even vary the way I eat (doing the occasional intermittent fast and having the occasional cheat meal). The only constants to my eating are that I eat at least 80% 'clean'/ healthy food and I keep in a caloric deficit most days.

Diversity in my approach not only keeps from getting bored it also keeps my body on it's toes. I'll keep it going... until the point that switching my approach gets stale on my body! It's a constant battle.

Today's stats

MonthDayMorning WeightCalories InWorkoutProtein (g)Carbs (g)Fats (g)
ThuMay242181991Back workout19116058

Today's workout

Back day

Rowing machine
10mins

(Superset)
Lat Pull Downs/ Reverse Pull-Ups
35kg x15/ x8
35kg x15/ x8
35kg x15/ x8
35kg x15/ x8

Superset
Seated Row/ Trap Machine/ Shrugs
30kg x15/ 40kg x15/ 40kg x15
40kg x15/ 40kg x15/ 40kg x15
40kg x15/ 40kg x15/ 40kg x15
45kg x15/ 40kg x15/ 40kg x15

Cable EZ Biceps Curls/ Rope Tricep Extension
20kg x15/ 20kg x15
20kg x15/ 20kg x15
20kg x15/ 20kg x15
20kg x15/ 20kg x15

Leg Raises on Dip station/ Weighted Leg Raises
x15/ 7.5kg x12
x15/ 7.5kg x12
x15/ 7.5kg x12

Last month stats

MonthDayMorning WeightCalories InWorkoutProtein (g)Carbs (g)Fats (g)
WedApril25224.21833Cardio13519043
ThuApril26223.21850Chest15418855
FriApril27222.72080Skipping15315484
SatApril28223.41826Cardio+Bag work12212466
SunApril29223.43591Cardio + Legs112353185
MonApril30223.12676Kickboxing165207126
TueMay1222.42098Back15416090
WedMay22231998Rest day15424845
ThuMay3221.62221Chest +300cal Cardio14717696
FriMay4221.52206Legs +300cal Cardio130189192
SatMay5220.22216Abs +300cal Cardio13118898
SunMay6221.43160+300cal Cardio155256103
MonMay7223.23501Rest day111323165
TueMay8223.42178Push/ Pull +300cal Cardio15320088
WedMay9222.52087+300cal Cardio15816288
ThuMay10222.31953Push/ Pull +300cal Cardio15925937
FriMay11221.21879+1000cal Cardio12718072
SatMay12221.71288Hill Sprints10412837
SunMay13220.63094+300cal Cardio131320141
MonMay142222260Insanity Day 1145188104
TueMay15222.42102Chest19520462
WedMay16220.22143Rest day15321175
ThuMay17217.71781Back14123143
FriMay18219.12477+300cal Cardio, Kickboxing14521866
SatMay19218.53152Rest day134403144
SunMay20219.31831Leg day, bag work13167116
MonMay21217.92052+300cal Cardio, bag work17616973
TueMay22218.52440Chest +300cal Cardio16424754
WedMay23218.41801+300cal Cardio12218357
ThuMay242181991Back workout19116058

Previous 30 Entries

Fit@41 diary - Entry #42: “Duvet Cycle Machine”
Fit@41 diary - Entry #41: “THREE MONTH UPDATE”
Fit@41 diary - Entry #40: “Consistently Inaccurate”
Fit@40 diary - Entry #39: “Making Up”
Fit@40 diary - Entry #38: “On the Double”
Fit@40 diary - Entry #37: “On the Double”
Fit@40 diary - Entry #36: “Back Polar”
Fit@40 diary - Entry #35: “Fast Gains”
Fit@40 diary - Entry #34: “Chest Pains”
Fit@40 diary - Entry #33: “Testing Insanity”
Fit@40 diary - Entry #32: “It’s cheat day again!”
Fit@40 diary - Entry #31: “Keeping it light”
Fit@40 diary - Entry #30: “1000 calorie challenge”
Fit@40 diary - Entry #29: “Run Fat Boy Run!”
Fit@40 diary - Entry #28: "Mental plateau”
Fit@40 diary - Entry #27: How far would you go?
Fit@40 diary - Entry #26: Reset!
Fit@40 diary - Entry #25: Hot Stepper
Fit@40 diary - Entry #24: Chink of Light Years ahead
Fit@40 diary - Entry #23: Leg Day/ 300 challenge
Fit@40 diary - Entry #22: Back On My Grind!
Fit@40 diary - Entry #21: One off special
Fit@40 dairy - No #20: "One foot in front"
Fit@40 dairy - No #19: "Getting scientific"
Fit@40 dairy - No #18: "Another Day in Paradise"
Fit@40 dairy - No #17: "Keep on moving"
Fit@40 dairy - No #16: "Tuesday Takeaway"
Fit@40 dairy - No #15: "Leg Month"
Fit@40 dairy - No #14: "Duvet Day"
Fit@40 dairy - No #13: "Fighting The Urge!"

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As fit as always

It's pretty good to see that you are doing a lot of Hardwork in gym and iam glade that you become health conscious before it's to late because being overweight is a slow poison and iam glade that you took the right step in right time.👍

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@yeninsfer I greet you teacher excellent work @yeninsfer very good routine executed with specific exercises for that muscle group, congratulations for your performance and good work every day to maintain a healthy body and for motivating us too.

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