Recent content by Berco

Back up to a reasonably comfortable 2 min plank from 1 min at the start. Core strength is coming back, so started legs training again this week. Very light to start.

Some cardio sessions from this week and strength training update.

Diet was in a previous post, here it is: Breakfast 50ml of Modex in the morning for joints Oxyshred 45g of oats with 20g protein, 60g of strawberries and 20g of protein crisps English muffin and 10g of butter & jam Vitamin C by Pillar Lunch Dr Hydrate electrolyte drink 300g of chicken & veges...

Had the second pin last week, very smooth. Noticing an increased libido. Here's a photo from before the first pin: Core strength is starting to come back and will post an updated photo shortly.

It’s directly from the website where the program comes from. I can remove them, it’s how the data transfers from my phone.

Last weeks training sessions were: Project X Week 1 Day 1 Exercise Sets Reps Bench Press 4 30 @ 40kgs Incline Dumbbell Press 3 30 @ 12kgs Reverse-Grip Dumbbell Press 3 30 @ 12kgs Incline Dumbbell Flye 3 30 @ 6kgs Cable Crossover 3 30 @ 5kgs Smith Machine Hip Thrust...

Goal is to get my plank back up to 5 mins - neglected core training for a while and am playing catch up. Afternoon cardio: 8 x 1km sprints at a 5 min 30 pace per km.

Monday's strength workout (starting from week 2 session 1 of the program): Cardio: Swim consisting of 400m kick-board, 800m freestyle with fins, 400m pull bouy freestyle and 400m freestyle unaided.

The hardest part was learning to swim from near scratch as an adult in 6 months, so glad that part is over.