The Silver Fern

Hi there i havnt posted in a while because have been doing THE BODY FOR LIFE programme<br />
What a life changing experience,that i would recomend to any one.<br />
Had final weigh in tonight and was pleasantly surprised.<br />
Started 3months ago at 138kgs,tonight 118kgs i lost 22cm off waist. out of the 20kgs lost<br />
12.2kgs were fat. It was quite overwhelming watching those sort of numbers.It just goes<br />
to show what abit of hard work can do.It also helps to have good guys & gals in your corner<br />
training,motivating,and encouraging you.Cheers Bart and Shazza(my lovely wife who also lost<br />
10kgs just helping me).Will post before & after photos soon. 

[b]MONDAY 6th August<br />
[/b]<br />
row 15mins<br />
weights chest&tris<br />
[b]<br />
TUESDAY 7th August<br />
[/b]<br />
row 10 mins<br />
weights legs

THURSDAY 2nd August<br />
<br />
Row 20 mins<br />
Weights shoulders & biceps

[color=black][b]MONDAY 30th July[/color]<br />
[/b]<br />
Row 20 mins<br />
Weights chest & tris<br />
<br />
[color=black][b]WEDNESDAY 1st August[/b][/color]<br />
<br />
Row 20mins<br />
Weights legs,squats,legpress & calf raises

[b]TUESDAY 24th July<br />
<br />
Got 2 gym 5mins late & wat did i see Bartman cheating on me with the gym owna. :evil:<br />
They were havn a great time doing squats. So i did a20 min row,then 3x8 chins<br />
and sum pulldowns, then went home.Bart did assist me with the chins.Just getting ready to watch<br />
the netball now.

Im bak,hav been busy with rugby,work and moving house,and i still lost weight.My last weigh in i was 139kg 3weeks ago<br />
2day i am 136kg rapt :afro:<br />
<br />
[color=black][color=blue][b]23rd July[/b][/color][/color]<br />
<br />
Bak @ gym with Bartman chest&tris with a 20 min row 2 start<br />
Bench as follows,12x60,12x80,10x100,6x120,8x100,12x80<br />
Incline Flyes 3x20<br />
Dips 3x10<br />
Pushdowns 6x10

Wednesday 20th JUNE<br />
In reply 2 Bartman- idont think it would take a nerd 3hrs 2 write this :afro:. So  i guess u r still the biggest nerd in the world<br />
Anyway back to the journal just a 5000m row.And i did my ab,i say ab coz i only have 1 @ da mo. But its a bloody big 1 :happy:<br />
<br />
Thursday 21st JUNE<br />
20mim row 4800m<br />
weights shoulders seated D/B press 2xwarmup 4xheavy,lat raises 3x10 & cable cross overs 2 finish off with<br />
Then rugby training totry dodgy knee after a month off. Survived full contact so may strip on Saturday.<br />
<br />
FRIDAY 22nd June<br />
Got rained off @ lunchtime so headed 2 gym with Bartman,5000m row<br />
Then into a bit of a ball breaka BENCH PRESS 35x60,30x70,15x80,12x90,7x100 1min rests <br />
Then biceps 2 failure 3 sets of 10 preacher curls,3 sets of 10 cable curls <br />
WEIGHT 139kgs was 146kg 3 weeks ago STOKED

Tuesday 19th June <br />
Row 5000m 21.35min<br />
Weights back & bis<br />
3 sets of 8 chins assissted by Bartman 6x10 pulldowns<br />
6x10 preachercurls(machine) 3x10 cable curls. Pretty buggered 2nite<br />
<br />
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