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.
Andy Murray…. kicking ass at Wimbledon for the Hibees!
*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…..”
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 / 34lbsStaying at a steady 200 pounds. Managed to get into the gym and do more weight sessions with Kimberley being away in Amsterdam.Week 34 SummaryMonday: Afternoon, Leg SessionTuesday: Upper Body session Wednesday: Core @WorkThursday: 1800 Circuits, 1900 BoxerciseFriday: Upper Body SessionSaturday: Rest Day Sunday: Leg Session
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
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. 
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
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 / 34lbsWasn’t well last week so haven’t done much to report I’m afraid. No weight change.
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
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 SummaryMonday: Night, Leg SessionTuesday: Circuits, Upper Body session @WorkWednesday: 0915 Bodystep, 1030 Body ConditioningThursday: AM, Hammer Session Friday: Afternoon, Upper Body SessionSaturday: Rest Day Sunday: Rest Day