Diary of a fatman: DOF 94 95 96 97



As usual all calorie burn as per machine display unless I say otherwise (without age or weight). Late posting as usual but at least there is progress 🙂 . With the new year comes the long overdue revision of my workout, also I need to get into some sports, I have a couple of weeks off so its a good time to get started, as it stands I’m probably staying at 3 workouts a week, weight when I do the treadmill and bike and with the rowing machine do rope and yoga. Hopefully this year will be the last I have to be so hard on my self (foodwise)


Sun 09/01/11

Mon 10/01/11 400 cals after 34 minutes on bike (190 watts), benchpress, curls, squats, crunches.

Tue 11/01/11

Wed 12/01/11 500 cals after 45 minutes on rowing machine.

Thu 13/01/11

Fri 14/01/11 360 cals after 40 minutes on treadmill (4.5km @ 6% gradient), benchpress, curls, squats, crunches.

Sat 15/01/11



Sun 16/01/11

Mon 17/01/11 400 cals after 34 minutes on bike (190 watts), benchpress, curls, squats, crunches.

Tue 18/01/11

Wed 19/01/11 500 cals after 43 minutes on rowing machine (),.

Thu 20/01/11

Fri 21/01/11 360 cals after 40 minutes on treadmill (4.5km @ 6% gradient), benchpress, curls, squats, crunches.

Sat 22/01/11



Sun 23/01/11

Mon 24/01/11 400 cals after 34 minutes on bike (190 watts), benchpress, curls, squats, crunches.

Tue 25/01/11

Wed 26/01/11 500 cals after 40 minutes on rowing machine (),.

Thu 27/01/11

Fri 28/01/11 360 cals after 40 minutes on treadmill (4.5km @ 6% gradient), benchpress, curls, squats, crunches.

Sat 29/01/11



Sun 30/01/11

Mon 31/01/11

Tue 01/02/11 400 cals after 34 minutes on bike (190 watts), benchpress, curls, squats, crunches.

Wed 02/02/11 500 cals after 41 minutes on rowing machine (),.

Thu 03/02/11

Fri 04/02/11 360 cals after 40 minutes on treadmill (4.5km @ 6% gradient), benchpress, curls, squats, crunches.

Sat 05/02/11


Weekly summary :For reference 30kg (bar + 22kg) 3 sets x13 bench press x3 reverse curls x4 curls. Crunches x30+4kg, leg raises x30, twisting crunch x35 per side, squats 3×13.


Week ending Stats : 36″ 88kgs. Not gaining muscle gaining fat 😦 . Lacking motivation (need …something special).

Pic of the week : Next update, really I have a new toy to show off.





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