Hey Fatboy! Lose Some Weight!

This is the weight loss and exercise diary of Scott Reed as he attempts to get back into condition after 6 months of smoking and no exercise.

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[hey-fatboy]

Andy Murray.... kicking ass at Wimbledon for the Hibees!

[hey-fatboy]

*Photo.... single leg Romanian Deadlift

  Monday: Hammer Training @Meadowbank with Kimberley

  This was Kimberley’s first proper session for two weeks after tapering for Bedford and going off to Amsterdam on a jolly so she was none to pleased to be back to the hard work. Still, we got the session done and I even managed to do a fair amount of throwing myself.

  Tuesday: AM, Hammer Training. Evening, Upper Body Session @Meadowbank

  Kimberley was in a much better mood today, which always bodes well for a good session and her throwing was massively improved on the day before with some good distances.

I managed to get a good 40 throws in myself.

Managed to find the energy to head back to Meadowbank at night and do an Upeer Body Session. Was very tired so lifts were not my best but hey, that’s another one done.

It is starting to feel like Meadowbank is my second home now which is a bit worrying!

  Bench: 20 x20, 70 x10, 80 x10, 80 x8, 80 x8

Dips: 12, (+15) x5, (+15) x6

Pull Up: 6, 6, (+15) x2

Shoulder Press: 20 x6, 20 x7, 20 x7

Chins: 6, 8, (+15) x3

Tricep Press Up: 10, 10, 10

  Wednesday: 0915 Bodystep, 1030 Body Conditioning @Commie

  First time I’ve done this double header for a couple of weeks and really felt it. Step was the same old 1920s bodystep release.

Bodyconditioning was murder as usual with exercises to hit all the small muscles in the legs. Introduction to the Single leg Romanian deadlift, which I believe was invented by “The Count” from Sesame Street. Let us count them….

  “One deadlift….. Mwahaha!”

“Two deadlifts…..Mwahaha…..”

[hey-fatboy]

WEEK 34 WEIGH-IN, 90.5kg (14st 4lbs) BMI = 25.9 (bottom of overweight zone approaching normal) Weekly weight loss = 0.0kg / 0lbs. Overall weight loss (34 weeks) 15.5kg / 34lbs Staying at a steady 200 pounds. Managed to get into the gym and do more weight sessions with Kimberley being away in Amsterdam. Week 34 Summary Monday: Afternoon, Leg Session Tuesday: Upper Body session Wednesday: Core @Work Thursday: 1800 Circuits, 1900 Boxercise Friday: Upper Body Session Saturday: Rest Day  Sunday: Leg Session

[hey-fatboy]

Friday: Evening, Upper Body @Work

  Made use of the gym at work to do an “easy session” on the nightshift. Half of this workout was done before dinner, and half after so motivation was dramatically decvreased by then before I threw in the towel. Half decent set of bench presses was the highlight.

  Bench Press:40 x10, 70 x10, 85 x5, 85 x6, 85 x5, 85 x5, 60 x8 (pausing at bottom), 90 x2

Dips, 10, 10, 4

Pull Up: 5, 4, 4

Incline Dumbbells: 18 x10, 20 x10, 22 x2

Chins: 6, 4, 4

Tricep Press Ups: 10

Fly: 20 x10

Side/ Front Raises: 8 x10

  Sunday: Morning, Leg Session @Meadowbank

  Moderate session following a long nightshift. Started with a light circuit then did Front Squat and Deadlift.

  Circuit:

Squats with 2 x20kg dumbbells: 12, 12

Lunges with 2 x20kg dumbbells: 10 each leg x2

Hamstring curls on swiss ball: 15, 15

Step-ups on bench with 20kg dumbbells: 10 each leg x2

Single leg calf raises. 15 each leg x2

  Front Squat: 20 x10, 50 x8, 50 x8, 60 x5, 60 x5, 70 x1

Deadlift: 110 x5, 130 x5, 130 x5, 130 x5, 135 x5

[hey-fatboy]

Thursday: 1800 Circuits, 1900 Boxercise @Porty

  Great wee session with Shug’s circuits class and very, very hard. Alternating between skipping ropes, med ball and hand weights, this was punishing. However the great Northern Soul sounds blasting out of the stereo got me through!

Grant was off this week so Laura was taking boxercise tonight. Hard work and glad to see the Turkish Baths at the end for a stretch and a chill. 

[hey-fatboy]

Monday: Leg session @Meadowbank

  I always dread these sessions, particularly when I’m only doing one per week at the moment, so no progress is being made and it’s really a matter of trying to not lose too much ground with the lifting. Squat has stabalised, whereas the deadlift has improved with a good 120kg for 10 rep session.

  Squat: 20 x10, 70 x10, 110 x4, 110 x4, 110 x4, 110 x4

Deadlift: 90 x10, 120 x10, 120 x10, 120 x10

Leg Press:160 x10, 160 x10, 160 x7

Lunge: 20 x10, 60 x10, 80 x5, 80 x5

Hammer Pull Up: 21 x10, 21 x10, 24 x6

Hammer Pull Down: 36 x10, 39 x6, 41 x6

Bent Over Row: 50 x10, 50 x10

Dumbbell Snatch: 24 x6, 30 x6

  Tuesday: Upper Body Session @Meadowbank

  Managing to maintain a decent weight in the Bench, and decided to swap a couple of my supersets around to see how well I chinned and Pull Up’d! This went quite well and was a nice wee change. No weighted dips…. The belt in the gym has been removed.

  Bench: 20 x20, 70 x10, 80 x10, 80 x9, 80 x9

Dips: 15, 11, 10

Pull Up: 6, 7, 9

Shoulder Press: 20 x5, 20 x6, 20 x3

Chins: 7, 8, 10

Tricep Press Up: 10, 10, 10

Fly: 20 x10, 22 x10, 24 x6

Side/ Front Raises: 8 x10, 10 x10, 12 x6

  *Photo: Throwing Field at Meadowbank with Kimberley Reed

[hey-fatboy]

WEEK 33WEIGH-IN, 90.5kg (14st 4lbs) BMI = 25.9 (bottom of overweight zone approaching normal) Weekly weight loss = 0.0kg / 0lbs. Overall weight loss (33 weeks) 15.5kg / 34lbs Wasn’t well last week so haven’t done much to report I’m afraid. No weight change.

[hey-fatboy]

Monday: More Gym Shit @Meadowbank

  Legs

  Squat: 20 x10, 70 x10, 100 x10, 100 x7, 100 x7, 90 x10

Deadlift: 90 x5, 120 x5, 130 x5, 130 x5, 130 x5

Leg Press: 170 x3, 170 x5, 170 x5, 175 x5

Clean and Press: 50 x6, 60 x4, 60 x3

  Upper Body

  Bench: 20 x20, 70 x10, 85 x5, 85 x6, 85 x6, 85 x7

Dips: 15, (+15) x8, (+15) x6

Pull Up: 6, 6, 6

Shoulder Press: 20 x6, 20 x6, 20 x5

Chins: 8, 8, 9

Tricep Press: 10, 10, 10

Fly: 20 x10, 22 x10, 22 x10

Side/ Front Raises: 8 x10, 10 x10, 12 x6

[hey-fatboy]

WEEK 32 WEIGH-IN, 90.5kg (14st 4lbs) BMI = 25.9 (bottom of overweight zone approaching normal) Weekly weight loss = 0.0kg / 0lbs. Overall weight loss (32 weeks) 15.5kg / 34lbs

    No weight change for this week so staying a consistent 200 pounds.

    Week 32 Summary Monday: Night, Leg Session Tuesday: Circuits, Upper Body session @Work Wednesday: 0915 Bodystep, 1030 Body Conditioning Thursday: AM, Hammer Session Friday: Afternoon, Upper Body Session Saturday: Rest Day  Sunday: Rest Day

[hey-fatboy]

Friday: Upper Body Session @Meadowbank

  I seem to be only managing one session per week of upper body and one session of legs at the moment. Hammer training is taking up a lot of time so when I get in the gym I try to do as much as possible. However, I am getting a bit knackered and it is starting to show as the session goes on. I do the bench as an individual exercise, but the rest gets done as a circuit, and by the time I’m on my third round, I am getting a bit knackered!

  Bench: 20 x20, 70 x10, 80 x10, 80 x9, 80 x7

  Circuit

Dips: 15, (+15) x8, (+15) x7

Pull Up: 6, 7, 7

Shoulder Press: 20 x7, 20 x6, 20 x6

Chins: 8, 8, 8

Tricep Press: 10, 10, 8

Fly: 18 x10, 22 x10, 22 x10

Side/ Front raise: 10 x10, 10 x10, 12 x6

[hey-fatboy]

How the Bomb Squad ruined my Upper Body Session

      Tuesday: Upper Body session @Work

  Managed to only start my bench session when we were turned out to our own station. It turns out that a member of the public brought an old World War 2 fire extinguisher into the station after ssing one on a news item on the telly. These extinguishers contain an explosive device which scatters fire retardant powder over an 18 foot area. Anyways, the station had to be evacuated while until the bomb squad turned up and took the thing away and blew it up at Longniddrie bents. Upper body session ruined.

  Bench: 20x20, 70 x10, 80 x10………

  Wednesday: 0915 Bodystep, 1030 Body Conditioning @Commie

  This was back to an old release of Bodystep from the 1920s. This was what suffragettes and flappers used to do in the old days to keep fit, according to Ileen. Reaquaintance with a move called the “Running Man.”

Bodyconditioning was very hard…. As usual…. including the “Zottman Curl.” The Zottman Curl is a bicep exercise invented by Benito Zottman, a notorious fascist and bodybuilder from 1930s Italy.

  At night I had intended going back into the gym to finish off my upper body session, but unfortunately a member of the public found more SELFAC extinguishers in her attack after publicity surrounding Tuesday’s incident, so we were stuck in Inveresk Village for 3 hours. When they eventually blew them up in a nearby field..... WHAT A FUCKING NOISE!

  Thursday: Hammer @Meadowbank

  Night shift Thursday, so no Fightclub tonight. Instead I was down at Meadowbank throwing hammers with Kimberley. This seems to be going quite well in that I am throwing many hammers these days and achieving a fair level of consistency. Went for a Turkish Bath at Lunch time.

After an exercise on nightshift and a fish supper, I wasn’t really in the mood for going to the gym, so slobbed out instead!

[hey-fatboy]

Monday: Leg Session @Meadowbank

  Good long leg session again this week and just grabbing the when I get the time. I’ll probably need to start utilising the gym at work a bit more in order to keep up with the weights while doing extra hammer sessions with my daughter. I still really hate the squats, but now the leg press is starting to join it as an unpleasant experience. The gym staff at Meadowbank won’t allow me to take my shoes off when lifting now…. Not sure if they’re worried about my health and safety or just concerned about the smell from my feet.

  Squat:20 x10, 70 x10, 110 x5, 110 x5, 110 x3, 110 x3

Deadlift: 60 x10, 110 x10, 110 x10, 115 x10

Leg Press: 160 x10, 160 x10, 160 x10

Leg Extension: 120 x10, 120 x10, 120 x10

Hammer Pull Up: 21 x10, 21 x10, 21 x10

Hamstring Curl: 90 x10, 90 x10, 90 x10

Hammer Pull Down: 31 x10, 36 x10, 36 x10

One armed Kettle swings: 24 x30, 32 x30

[hey-fatboy]

WEEK 31 WEIGH-IN, 90.5kg (14st 4lbs) BMI = 25.9 (bottom of overweight zone approaching normal) Weekly weight loss = 0.0kg / 0lbs. Overall weight loss (31 weeks) 15.5kg / 34lbs

  No weight loss as usual. I’ve more or less established my new weight at 200 pounds so very pleased with myself. I’ve been continuing to do the extra hammer training with my daughter Kimberley and things are starting to pick up now and there’s great signs of improvement in her throwing.

    Week 31 Summary Monday: Night, Leg Session Tuesday: AM, Hammer Training Wednesday: 0915 Bodystep, 1030 Body Conditioning Thursday: AM, Hammer Session, 1800 Circuits, 1900 Boxercise Friday: Afternoon, Upper Body Session Saturday: Hammer Session  Sunday: Digging Sandcastles at the Beach, 2 hours

[hey-fatboy]

 I like to warm up for a weights session by hulahooping. 

How do you like to warm up?

[hey-fatboy]

Friday: Afternoon, Upper Body Session @Meadowbank

  This is the first decent upper body session I’ve done for weeks as I’ve only managed to grab dribs and drabs of gym work in between my daughter’s training.It was good to start benching to a reasonable standard again. I had intended to do 4 rounds of the subsidiary exercises but I was so knackered after 3 that I decided to call it a day and go do my garden instead!

  Bench Press: 20 x20, 70 x10, 80 x10, 85 x4, 85 x5, 85 x5

Dips: 15, (+15) x6, (+15) x6

Pull Up: 5, 6, 7

Shoulder Press: 18 x10, 20 x6, 20 x3

Tricep Push Up: 10, 10, 10

Fly: 18 x10, 22 x10, 22 x8

Side/ Front Raise: 8 x10, 10 x10, 10 x9

  Photo: Tricep Pushups. Incidentally this photo file had the name “How-to-Get-Tight-Breasts-6” so hopefully I’ll end up with nice tight breasts! lol

[hey-fatboy]

Thursday: AM Hammer Training @M’bank, 1800 Circuits, 1900 Boxercise @Porty

  Good solid session of hammer work at Meadowbank in the morning, with distances definitely improving for both the 5kg (41 metres) and the 7kg (33.5 metres.)

Shug’s circuit class was broadly based around the step tonight with a great variety of different exercises including a Tabata session to start with and a Metafit pyramid with some rather unpleasant squat jumps.

Grant’s Boxercise consisted of a warm up, circuits and 4 spells of pad work, the final 2 sessions of which were some very hard shuttles followed by punching.

Always look forward to the Turkish Bath afterwards where the temperature of the plunge pool is starting to warm from it’s usual freezing now that the ambient temperature outside is starting to increase.

It’s always great to come out of Porty at night and see what the sky is doing over the Forth. Beautiful tonight.