Well it's been almost a year since I've exercised, and I feel awful for it.

A year ago, I had a body fat percentage of 8% and my waist was 27". I could do 20 pullups with 60kg around my waist, run as fast as I can for almost 10 minutes before wanting the throw up, could do 200 press-ups and things with stability balls that would make your eyes water.
Now however, my bodyfat percentage is up to somewhere in the 20s (I haven't measured exactly yet), my waist is up to 35" and 10 minutes of hard exercise has me in agony.

Suffice to say, working out of the fitness industry for a year has paid a price - but now, I'm returning to it, so it'll be interesting to see how quickly I can get back into my previous shape.

Initially the goal is to get the waist down to 30" (which will mean my fat percentage will be closer to 12-14%) before upping the intensity to get back down to single figures. I reckon I can do it in under 8 weeks considering I know how to train properly and have countless routines written out already.

So, I'll be keeping track over the next few weeks, so we'll see how I get on.

...maybe. One day.

Unfortunately, my contract at my current gym ended today, so as I'm no longer working there I no longer have use of the facilities so my training will be taking a severe slump for the next week of so. Don't get me wrong, I'll still be doing some as I have some equipment at home, but it won't be anywhere near as heavy or varied until I get into a new gym.

Suffice to say, today is a day off while I whisk my CV everywhere. Watch out London. Here I come

Thursday 22nd January 2009
Aim: Shoulders Strength / Hypertrophy

11:10am: Trip to work

1pm: Main Workout


1. Using a Smith Machine, you take a seated postition, unhook the bar, control the weight down around three to four inches and then hold until failure or 15 seconds before hooking the bar back
2. Go into a handstand (against a wall if nessecary) and do inverted shoulder presses, bringing your head right down to the ground before pushing up again
3. Triple set of Frontal Raises, Lateral Raises and Shoulder Presses at a much lower weight to exhaust the muscles

10:00pm: Trip home from work

Wednesday 21st January 2009
Aim: Day Off

12:30pm: Trip to work

4:00pm: Trip home from work


Sometimes it's nice to have a day off

I thought it would be useful if I actually list my current physical statistics so you can better visualise the shape I'm in, and if the training I do will help you achieve the kind of figure that you're after or not.

Vital Statistics as of Tuesday 20th January 2009

So, as you may be able to tell I'm all about the "lean and mean" approach. My six pack means more to me than ever being hugely built. Give me Brad Pitt's Tyler Durden over Daniel Craig's Bond any day of the week.

Oh, and if you're wondering what all of these statistics look like on an actual person; well that's me to the left.

I'll get some new better quality pictures soon, but this one was taken just before Christmas (about five weeks ago) so gives you a pretty fair indication.

My lower back is still aching after yesterdays strength deadlift / clean superset, but I thought I'd work on my back today so that it all aches at once and then has the rest of the week to rest.

Tuesday 20th January 2009
Aim: Back Hypertrophy

11:10am: Trip to work

1pm: Main Workout

*Performing an inverted row whilst your feet are on a stability ball. Very hard.

5:45pm: Teaching Spin Class


10:00pm: Trip home from work


All in all, a knackering day considering the amount of high intensity work, but it feels good.