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  1. #1
    Registered User Dutchie1972's Avatar
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    Dutchie: Jump-starting 2017

    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
    Last edited by Dutchie1972; 10-23-2016 at 09:07 PM.
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  2. #2
    Registered User Dutchie1972's Avatar
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    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.
    Last edited by Dutchie1972; 10-24-2016 at 08:45 PM.
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  3. #3
    Registered User Dutchie1972's Avatar
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    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
    Last edited by Dutchie1972; 10-24-2016 at 08:45 PM.
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  4. #4
    Believe In Yourself vanessa40's Avatar
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    Hello and Welcome
    I will be following along
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  5. #5
    Registered User Dutchie1972's Avatar
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    Originally Posted by vanessa40 View Post
    Hello and Welcome
    I will be following along
    Great! Welcome,
    Train hard, expect success!
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  6. #6
    Registered User Dutchie1972's Avatar
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    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.

    Last edited by Dutchie1972; 10-26-2016 at 12:02 PM.
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  7. #7
    Believe In Yourself vanessa40's Avatar
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    Love my foam roller..well maybe not love but it really helps
    Daily Journal
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  8. #8
    Registered User Dutchie1972's Avatar
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    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.
    Last edited by Dutchie1972; 10-26-2016 at 11:50 AM.
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  9. #9
    Registered User Dutchie1972's Avatar
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    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.
    Last edited by Dutchie1972; 10-26-2016 at 10:40 PM.
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  10. #10
    Believe In Yourself vanessa40's Avatar
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    Originally Posted by Dutchie1972 View Post
    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.
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