[Penguinsaysquack]

Ok so going to follow up my initial post on here where I'll probably end up moaning and wishing I hadn't entered!

You can see my initial entry here

So I've decided to do this, and over the 12 weeks I'm hoping to get a bit leaner, ideally to the point where the six pack that is currently hiding is on show, but will take whatever I can manage.
I'd also like to bulk up a bit on the upper body, I'm quite happy with how I look generally, but it's time my chest caught up with my legs a bit..

Whilst this contest is going on I'm also going to try and quit smoking as a part of the 'healthier me' sort of thing. I'm currently a 5-10 cigarettes a day smoker and hoping over the next few weeks to have stopped completely and be able to save myself a lot of money there!

I also have a bit of a tendency to drink a bit too often.. only excessive once a week, but still.. if I'm going to get leaner I'm going to have to cut down my alcohol (or rather, lager) intake.

I've never had a blog before so bare with me whilst I get used to it but I'll try and keep this updated and post what I've been doing and how many cigarettes I've smoked that day to keep a track of progress.


Support/advice greatly appreciated!

Best of luck everyone

[xoxAngel_Kxox]

Hey!

Good luck with both the fitness and the smoking, you can be really proud of yourself if you manage to achieve that.

:-).

[Penguinsaysquack]

(Original post by xoxAngel_Kxox)
Hey!

Good luck with both the fitness and the smoking, you can be really proud of yourself if you manage to achieve that.

:-).

Thank you, shall be keeping this thread updated on how it goes




Speaking of which, went to the gym today to do some chest exercises (bit short on time so couldn't do much in the way of cardio)

2.5km run
3x5 60kg lat pull downs
1x5 40kg, 3x5 50kg shoulder press (could have the name wrong..)
3x15 50kg low row
1x5 40kg, 1x5 45kg, 1x5 47.5kg, 2x5 50kg bench press (new to these, so wasn't sure at what weight to start, hence the large range)
1x5 55kg, 2x5 60kg chest press
3x15 sit ups

Won't be at the gym again for a couple of days most likely, but I'll aim to work on legs then and do a bit more in the way of cardio

[greeneyedgirl]

Good luck hun, really hope you manage to achieve what you want

[Becca]

Good luck, PSQ. Some great aims

[Penguinsaysquack]

Ok time for an update.

As for yesterday - cigarrettes smoked = 5, alcohol consumed=0

Today - cigarrettes = 4, alcohol = 0


Also been to the gym today, focussed more on legs this time but still not as much cardio as I was hoping to do

2.5km run
5x5 97.5kg leg extensions
3x5 75kg leg curls
1x5 40kg, 1x5 45kg, 1x5 50kg front squats
1km test row - 3:29 PB

[Penguinsaysquack]

So today hasn't been a great day for transforming myself really!

Cigarettes=4
Alcohol= 3 lagers, likely to be 5 by the end of the night..

And a very unhealthy dinner of battered sausage and chips


I'm going to try to tell myself that this day was a treat day as it's been spent with the gf before she jets off again, will get back on it tomorrow with the healthier eating but definitely won't be going to the gym until monday with this DOMS!

[Vulpes]

Does your girlfriend have anything to do with this?

Good Luck!

I may attempt this next year

[Penguinsaysquack]

So a new week, a new job and more trips to the gym!

Chest day today, managed:

2.5km run
3x5 60kg lat pull downs
2x5 47.5kg, 1x5 50kg shoulder press
3x15 50kg low row
3x5 50kg bench press
1x5 55kg, 2x5 65kg chest press
3x5 60kg pectoral (sat upright, squeezing arms into chest, working pecs)
3x5 15kg bicep curl (for each arm... please don't mock )
3x15 sit-ups

(Original post by Vulpes)


Does your girlfriend have anything to do with this?

Good Luck!

I may attempt this next year

She has something to do with this, yes
However I like to think I'm doing this for me rather than her, she seems to like how I look right now anyway


Thanks Vulpes, you should do it next year.. it's good motivation to actually work harder and push yourself further

[Becca]

Damn you, now I got a craving for battered sausage and chips! No chance of getting those in Norway though (probably a good thing!). Although, will be back in the UK in early August

[Penguinsaysquack]

So this week hasn't been great on the smoking or alcohol front so far..
Averaging 5 cigarettes a day, aiming to go cold turkey on monday as I'll be away visiting relatives.
Alcohol has been zero apart from last night where I was out so had about 4 pints.

Back from the gym:

2.5km run
3x5 60kg, 1x5 65kg lat pull downs
3x5 50kg shoulder press
3x15 50kg low row
3x50kg bench press
3x65kg chest press
2.5km row

[ViceVersa]

Popping in to say good luck and hope you achieve good things

[Penguinsaysquack]

Another day, another gym session.

2.5km run
6x5 97.5kg leg extensions (this can't be improved for weight wise due to the machine, so now going to do more reps per set to increase muscular endurance)
3x5 75kg leg curls
3x5 50kg front squats
5km row



I've also found out that my gym is doing a rowing challenge, to try and row the distance between the olympic stadium and eton dourney before the end of the month, so that's about 56.2km.

I'm going to do this, and currently 5km in. The plan is to do a normal upper body session tomorrow, then on saturday I'll do some rowing (not sure how much atm)

[Becca]

How's it going? Managing to cut down on the ciggies?

[Penguinsaysquack]

(Original post by Becca)
How's it going? Managing to cut down on the ciggies?

Hi

Been a bit quiet posting here recently as I've been away, and due to be away again until the end of the week so the exercise has been non-existent and eating has not been healthy at all


However I do have good news on the smoking front, my last cigarette was on Monday morning and I haven't smoked since then!
It's not easy going cold turkey and I still want to smoke since I enjoy it, but I'm no longer craving cigarettes at least so it's a start.

Smoke-free for basically three days now


Edit: and Becca, whilst I've got you here, can you correct the title of this thread so that it reads "Penguinsaysquack's transformation contest blog" please

[greeneyedgirl]

(Original post by Penguinsaysquack)
Hi

Been a bit quiet posting here recently as I've been away, and due to be away again until the end of the week so the exercise has been non-existent and eating has not been healthy at all


However I do have good news on the smoking front, my last cigarette was on Monday morning and I haven't smoked since then!
It's not easy going cold turkey and I still want to smoke since I enjoy it, but I'm no longer craving cigarettes at least so it's a start.

Smoke-free for basically three days now


Edit: and Becca, whilst I've got you here, can you correct the title of this thread so that it reads "Penguinsaysquack's transformation contest blog" please

You've been a mod for over a year and still don't know that OP can always edit title of thread? Go to first post, click edit, then go advanced and voila!

Glad to hear you'be not smoked for three days, tis great to hear that.

[Lord Jon]

Good Luck PSQ

How is the fag ban going?

[Penguinsaysquack]

(Original post by greeneyedgirl)
You've been a mod for over a year and still don't know that OP can always edit title of thread? Go to first post, click edit, then go advanced and voila!

Glad to hear you'be not smoked for three days, tis great to hear that.

I was looking at the drop-down menu and saw that thread edit wasn't there.. most of my threads are in my areas so used mod tools

But thanks GEG

(Original post by Lord Jon)
Good Luck PSQ

How is the fag ban going?

Thank you

Not been easy, but as above it's been successful for a few days so thinking it should get easier to continue

[Becca]

Congrats on the cig front! I think one thing at a time is definitely more likely to result in success

[Penguinsaysquack]

So a long week away but back at the gym!

I may have mentioned but my gym is running a rowing challenge to see who can row the distance between the Olympic stadium and the rowing events (Eton Dourney iirc) over July. It's 56.2km and having been away and not knowledgeable of this for a while it has meant that I have a week instead of a month to do so.. which isn't easy.

However as a rower at uni I felt compelled to do so, so my next few entries are likely to be only rowing until it's done.


I have done 15km today, which makes a 20km total.. and I now realise how long it is since I've rowed properly..

If anyone is interested I did them in 5km parts, with 5mins rest between, and rating 18 it took 21-22 mins each time.
Not as good as I was which is disappointing but there is still a long time before heads season so it's not a huge problem.

Rowing for this week then looking forward to getting back to the regular routine next week!