Dutchie: Jump-starting 2017

[Dutchie1972]

Hello all,

Today, I'm starting a 10 week count-down 'till 2017 to start 2017 in great shape. At less than 28% body fat, with a weight below 70kg and a waist of less than 83 cm I feel great!
Stats:
- weight: 76.4 kg
- fat: 32.5%
- waist: 86 cm

I'm planning on posting daily updates to keep myself accountable. Don't hesitate to jump in with any comments/questions/good ideas you may have,

Have a great day!

Dutchie

[Dutchie1972]

T-70 (76.4/86)

Upper body:

1a Lat pull down: 2x10x50 kg, 7.5x 50 kg
1b One arm DB chest press: 3x10x16 kg
1c Abs

2a DB one arm row: 3x10x18 kg
2b BB push-press: 3x10x25 kg
3c Abs

4a DB bicep curl: 4x10x7 kg
4b DB tricep lying ext: 8x7, 10x7, 2x8x7 kg
4c Supine shoulder ext rotation with band: 4x12

Training went well. It was very quiet at the gym and that's always an advantage when doing tri-sets.

Nutrition: 1721 cal: 170/167/37/53.

[Dutchie1972]

T-69 (75.9/86)

Lower body training:

1a Box squat: 10x50, 2x10x45 kg
1b Dead hangs: 3x

2a BB lunges: 3x10x30 kg
2b BW squats: 3x15

3a RDL: 10x40, 2x10x42.5 kg
3b Abductor: 3x20x35 kg (ct)

4 BB Hip thrust: 3x10x40 kg

Good, up-tempo work-out.

1828 cal: 168/173/52/48

[vanessa40]

Hello and Welcome
I will be following along

[Dutchie1972]

Hello and Welcome
I will be following along

Great! Welcome,

[Dutchie1972]

T-68 (75.9/85)

It's good to be back in my preferred rhythm. Waking-up early comes easy again, The other advantage of staying active is that my house is super organised.

I can feel I haven't trained my legs in two weeks: DOMS. Decided to stick to cardio and foam rolling.

Cardio: 20 min elliptical (moderate intensity), 20 min treadmill (moderate/ intensity).

Calories: 3866: 169/461/140/52. Holy ****! I ate 10 cookies, than found out that was a whopping 2000 calories. Should have checked the freaking calories before I ate them. Well, now that I know it will be impossible to not know so this is not going to happen again.

[vanessa40]

Love my foam roller..well maybe not love but it really helps

[Dutchie1972]

T-67 (76.1/85)

Today I did a dynamic Bodytec session with a friend. It's nice for variety and I like how it doesn't put strain on the tendons. At work I was stuck in a full-day meeting but still managed over 10,000 steps. I didn't count calories, but ate modestly. No cookies, hehehe.

[Dutchie1972]

T-66 (76.5/87)

Today I'm traveling to the Netherlands for the weekend. That will be fun and a good opportunity to train myself in portion control. I'll train in a local gym tomorrow, but Sat/Sun there won't be time to train.

Treadmill: 10x 1 min on/off at 11.5, 11.5, 12, 12, 12.5, 12.5, 13, 13, 13.5 and 14 km/h, 5 min at 10%/5.5 km/h, 5 min at 5%/6.5 km/h.

[vanessa40]

T-66 (76.5/87)

Today I'm traveling to the Netherlands for the weekend. That will be fun and a good opportunity to train myself in portion control. I'll train in a local gym tomorrow, but Sat/Sun there won't be time to train.

Treadmill: 10x 1 min on/off at 11.5, 11.5, 12, 12, 12.5, 12.5, 13, 13, 13.5 and 14 km/h, 5 min at 10%/5.5 km/h, 5 min at 5%/6.5 km/h.

I would love to travel to the Netherlands and i see you live in France. It's so lovley there..or what i have seen in pics and on TV.

Hope you have a nice trip.