Blog Archives

Back at the gym

After weeks of trying to ease myself back into the gym by doing mind numbingly boring cardio I decided enough is enough, I need to stop listening to others and lift some weights! I need to do what works for

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Bye bye Band!

Well 6 years have passed since I had my gastric lapband fitted, I’ve lost 70kgs so far which is quite an achievement but as some of you might be aware I’ve not been well recently which also meant I’ve not

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New friends and a new outlook

Well its been a while since I’ve posted but I thought its about time.. So whats been happening in my world? Well I’m still on my journey, working out daily and trying to find myself and what I want out

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New Gym! Strength Factory

After 7 years I finally said good bye to my old gym, it served me well up until now but its time to step it up and get into a real weight lifters gym rather than a fitness club. Introducing my new

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Boxing for cardio.

Grown tired of the relentless treadmill and x-trainer cardio days so I have now introduced boxing as my cardio. Im using the 30-30-30 drill as in the video below, first 30 secs of throw your punches at regular speeds, the

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Legs and Back day video’s

Light and steady on leg day is key!   Back day with @tempah_fitness Looking for a personal trainer or just some guidance on your form? Simon is one of those most knowledgeable trainers in gib because unlike most he actually

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Changes

Everyone is going nuts about this pic on social media so why not share it here lol  

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Veins….I finally have Veins!

   

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56k ride!

What an awesome weekend, I managed to get the bike out on another big trek, this time we cycled from Gibraltar to Castellar along the canal and back along the main road, loved every minute of it..hoping there plenty more

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Latest obsession: Mountain Biking!

Those who follow my Instagram or Facebook account will know that I recently bought a Mountain Bike, I’ve wanted one for years since i started this weight-loss mission but always thought I was too big for one but it turns

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GoPro on an Olympic Bar!

So i decided to strap my GoPro to the Olympic Bar during deadlifts, got to say I’m pleased with the outcome!  

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Confidence

Even after a 3 hour outdoor cardio session I still look good!………….Confidence slowly creeping back.

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Back to Running!

A quick video of my run down from medsteps.  It’s been a while since I’ve had a proper outdoor cardio session but I’ve been secretly working on my endurance and legs. I woke up this morning feeling stronger than ever

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Cardio before or after? The big debate!

Many people have different options on when to do cardio, before or after? I’ve done both now for a few years and I’ve found that nether has been right for me, but why though? Before Cardio before wares me out

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NON SCALE VICTORY!

NON SCALE VICTORY! XXXL to LARGE! This is the first NSV in a long while if I’m honest… So I needed some new gym pants as the Nike ones were a bit loose, I picked up the XL assuming these

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Progress…it’s a long road!

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Dorian Yates, 8 reps to failure

I’ve been speaking to a few pro’s recently and getting their opinion and advice on working out as the current method really isn’t doing anything for me. I’ve been over exhausted and struggling with my sets so a few weeks

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Change of workout routine

They say its always good to change your workout once in a while and this week i have decided to do exactly that. For the past few years I have worked two major muscle groups on the same day, for

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Deadlifts right vs wrong

Deadlifts; The difference between being taught correctly by an experienced Personal Trainer who actually lifts and an inexperienced trainer makes a huge difference. The clip on the right is my old form and the way I was taught by someone

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Weight gain; cheating and weekends!

I’m not too impressed with myself at the moment, for the past few months I’ve really not been on my A-game when it comes to my fitness and nutrition. I’ve had the flu twice so that kept me away from

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Restart..2016

After two bouts of flu I’m back, I had most of January off with the flu and it destroyed me, now gonna give it my all and really try and improve my fitness levels and loose this remaining 15kg, it

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Weight belts

Seriously impressed with the difference a pro belt makes, by pure luck I managed to get my hands on a #Inzer #leverbelt and I’m amazed the difference it makes over my store bough bog standard one, expensive but well worth

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Inconvenient injuries..

Well it’s been a rough old couple of weeks, I’ve been in the wars to say the least, I pulled my hamstring on my last deadlift rep then I crushed my finger between a plate and the Olympic bar. This

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Size M! CW 113kgs

  Oh what’s that, a new t-shirt from the awesome guys at The Health Store Gibraltar? But wait, that’s a size MEDIUM!…and it fits!!! Just as a reminder I used to be XXXL! So a bit of a shout out

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A different person? No just better!

I’ve been going through old pics recently and I’m always surprised at the difference in my face since the weight loss, people don’t believe it’s the same person but I promise it is lol. Another cool pic was suggested by

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Jeans…but not any pair; LEVI’s!

Non scale victory; first ever pair of Levi’s jeans..and store bought, I didn’t have to got to a specialist fat shop. I’ve never owned a pair of labelled jeans before as they never had them in my size, these were

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Stronger:

Work it, make it, do it, Makes us harder, better, faster, stronger!  

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My Journey so far (video)

I thought id give myself a little more motivation with this video, I heard this song the other day and the intro just blew my mind!

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Back up the rock with doggy knees

I’ve had some really sore knees recently, like a grinding noise and feeling when I bend them, I think it’s due to dodgy sumo deadlifts last week so I decided to give my legs a break for a week and

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#transformationtuesday

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Current weight 117kg

On my instagram on Monday I decided to try and be a bit more cleaner with my diet, Well I made it through the first day! Protein shake for breakfast after my workout, another for lunch and some lasagne on

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Flash back Thursday!

Here’s a bit of a reminder of the old me, I kept my fat jeans lol 

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Posing comes natural :P

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Comparison pics from my Instagram account

Ive been feeling a bit more motivated lately so I’ve been uploading a few before & after pics to my Instagram account, if you don’t follow me heres the best of them.    

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Foam rolling

This week is bought to you by the colour orange! Loving my new #TriggerPoint Grid, so much better than the cheap foam version I was using previously. For those who don’t know its designed to replicate the feeling of a massage

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Smugness over my new workout plan

  Feeling quite smug after today’s workout as Thursday is usually a rest day but @fitstop_gibraltar worked out a new plan for me and I’m loving it!   I won’t go into detail but basically this is my routine for the

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Weekends up the rock cardio shenanigans

   

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A teen again… -120kg

Bit of a huge deal for me last week, I stepped on the gym scales and for the time since I was a kid I’m finally below 120kgs…I’m a teenager again lol!   Those who follow me will know I’ve been

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Front squats are actually OK!…

….but I won’t be able to walk tomorrow lol

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New toys from Romania

  Went old skool today with some hooked wrist straps straight out of the 80’s! I used them on the pulldown machine and rear/rows delts and I can say they actually really did make a difference, I was able to

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5 days of rest and a new attitude

   Left my ego at home today and returned to the weights after a 5 day break, no more showing off with massive weights, from now on it’s strictly form! I practiced my deadlifts, rear and front squats with light

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Reminder after the drama

Heres a pic to remind myself of just how far I’ve come after all the drama this morning, sorry about that:/ I had a really shit night and morning but I spoke to my PT buddy and he’s explained a

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Great start to the week then doom…weight gain

So I had a nice start to the week and was feeling really fit and healthy, i had a great Monday morning chest and biceps session and went to work feeling fantastic.   Later that day i got home and

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100 x Squats…time lapse video

 

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Progress comparison

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#TransformationTuesday

 

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10k Run!

I didn’t think it would ever be possible but I did it…my first ever 10k run!! . My max had always been 5k but today i just carried on..avg speed 10kph….67mins later I hit 10k..so freaking proud of myself today

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1 week of weights

Well its been a week now since I returned to the weights and its been fantastic, I’m feeling stronger than ever and loving every minute of it..I’ve even learned a few new routines thanks to Master Trainer Richard Avery. I

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Back on the weights!

I’ve never been happier to be back on the weights, and what a day to return on; legs and shoulders 🙂 After a week of just cardio my shoulder is feeling fantastic now, not even the slightest bit of discomfort.

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Week of cardio

7 days of cardio complete, daily 5k runs and hikes up the rock, back to the weights tomorrow!   

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Throwback Thursday!

May 2011 vs March 2015 

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Shoulder injury

So I’m injured again! I went in this morning and decided to do some upper body light weights instead of my usual cardio-Thursday, I was doing a incline bench press with the EZ bar and I felt the knot in

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Selfies = confidence, fact!

I’ve woke up yesterday  feeling amazing and after a long selfie break from I’m back! I’ve not been posting for a while now as I’ve been a bit self conscious about my weight, that and a couple of injuries made

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120’s

Little by little….. I can’t wait to be in the sub 120’s but it’s a hard balance trying to loose weight and build muscle. I’m also struggling outside of the gym also, trying to find out who I am and

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Signal hill climb

Sunday usual, up through town, signal hill, Medsteps then back down to town.

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Sunday’s are getting too cold to be indoors!

Too cold to stay indoors tonight so I decided to have another hike up the rock, liking my new signal hill route, it’s a real killer on the quads but well worth it.  

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Uphill training and a gun show :P

I tried a new cardio warm up today that is more fitting to my outdoors session, 10mins run uphill running at a nice steady 9kph; started on incline 3, then up to 6 and finished on 9. After that the

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Legs legs legss..oh and shoulders!

Leg and shoulder day..tomorrow I will die lol

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Oh look another selfie

Nice day for triceps and back! 

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Comparison pic

A little bit of New Years motivation

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Saturday usual

Partner in crime was down with man-flu so it was a solo hike for me; Walk up from town the the upper rock, up medsteps then back down and around the rock 

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Boxing Day burn

Bye bye turkey..Christmas dinner definitely burnt off now, sod sitting infant of the TV all day eating chocs! Location:Montagu Gardens,,

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Ho ho ho Merry Christmas!

Last workout before Xmas so had a great workout and decided to do a Christmas naked selfie…I took two scoops of pre-workout haha.  

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170kg Squats! (375lbs)

New personal squat best; 170kg 375lbs

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Throw back Thursday

Throw back Thursday….. to my fatter days lol

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5k run!

  There you have it folks, my first 5k run, people go on about the coach to 5k challenge but I’m not one for all that. I went into the gym with a sore shoulder and thought it best give

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Quick scale comparison

Click pic for zoomed view   Click pic for zoomed view

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20 Kilometer hike!

I never thought id see the day where id actually be able to do a 20k hike, but I’ve done it!   I started out in Westside, went along Devils Tower Road, then onto Catalan Bay and up through the

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Cardio – Medsteps – 123kgs

I’ve never been a fan of cardio (strictly weights) but recently I’ve been trying to work on in inside and outside the gym. Before each workout i do a 10 min run on the treadmill, starting off at 9kph and

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Pull ups…LOL

You have to laugh at yourself sometime, had a great LOL taking these pics…

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125kgs and new records!

Well its about time i did an update right? So whats been going on since my last post? Well I’m now down to 125 kg’s !!  Also my workouts have totally changed (again), I give a brief breakdown below. I now

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New Year, New Workout

My PT Richard kindly went over my existing workout and tweaked it to perfection, I was going to wait till the new year but couldn’t resist giving it a quick try and I’m glad I did! It was prob my best

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My workout routine – (Discontinued)

UPDATED: Discontinued, new workout to follow soon. Old workouts removed…see new lost above.

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New trousers

Today I achieved a new personal goal today; for many many years I’ve been unable to buy trousers from high street stores. Today I walked into M&S and voila they fitted so i bought 2 pairs lol.  

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Too much cardio?

Up until now I’ve done cardio everyday before my weights session, this involved +30 mins of treadmill or crosstrainer depending on the pain in my shins. Everyone tells you cardio is the best way to loose weight and without giving

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Welcome to the 120’s!

On Friday (09 aug 2013) I finally got below 130kgs! For the past 6 months my weight loss has gone at a snails pace and i was desperate to get below 130, so I was chuffed as hell when the

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Post workout stretching

Today I tried something new, stretching!   For a while now one of my closest friends Jody-Lea has been explaining the importance of stretching after exercise and to be honest I’ve always dodged the subject as I thought id look

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Ohhhhhh so thats what a real 1000 calorie workout feels like!

This is running/jogging then free weights. The running is 25 min of sprint>jog>sprint (max speed 12 kph)and so on which burned 340 cal, then I followed up with 1 hour of free weights which burned  725 cal. Its been said

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Running!

I treated myself to a Polar H7 Heart-rate monitor at the weekend and gave it a test run over the weekend. I soon realised that my usual 1000cal treadmill session wasn’t all that its cracked up to be, my heartrate

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Protein fruit Flapjacks

I always loved Flapjacks but they can be quite unhealthy, so after some research i found a few healthy recipes online and I took these and made them my own: Ingredients Oats Whey Protein Flaxseed/Linseed Flaked Almonds Natural Peanut Butter

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140kgs squats

New record!

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Pre-workout boosts

Recently I have been feeling really run down and tired, mainly due to hay fever and a busy personal life, so i needed an extra little boost in the morning before my workout. After doing some research I decided I

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Blister solution

So I’ve had about 2 weeks off from the treadmill to heal my blisters (see previous post) and I was really cautious about getting back into it but after speaking with friends I think I’ve found a solution; duct tape!

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Treadmill blisters!

As you may already know I’ve recently been hitting it hard on the treadmill, managing to rack up 1000 calories per session, but with success comes pain.. I now have a huge blister on the back of my ankle! 🙁

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New goal achieved: 1000 Calories

I was feeling beast-mode this morning and decided to carry on once hit my standard 800 calories on the treadmill and I’m glad i did, I smashed the 1000 calories goal! As usual this was followed by an hour of

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800 calories burned!

  To make up for my day off yesterday i decided to push the treadmill for another 10 mins and I resulted in smashing my 600cal record! 30 mins @7kph on max incline 15% burnt 855 cal, I then went

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Comparison Pic 174-133kg

I’ve been feeling really fat recently so to cheer myself up I thought i’d make a new comparison pic to show how much weight I’ve lost. Obviously this has perked me up and made me feel awesome! 🙂 Current weight

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New goal reached; 600cal cardio.

I finally managed to hit the 600cal mark today on the treadmill! I do a 15% (max) include for 20 minutes at 7.5kph, this is followed by weights. Current weight 133kgs

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130kg Squats

I had an unusual level of energy this morning and as I arrived at the gym all the treadmills were taken. So unusually for me I did weights first then went back to cardio, with all this energy I broke

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Rainy days

6am, its chucking it down outside and the alarm clock goes off, on days like this I just wanted to lie in my warm cosy bed…..but I reminded myself how fat I still am so got my arse up and

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133.5kg

I weighed myself this morning and I’ve lost an extra kilogram! Current weight is 133.5kgs. I’ve started doing 20 mins cardio everyday before my weights session and I feel its making a big difference. Speaking of weights session today was

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Naughty sugar!

Yesterday was another learning curve for me, quite a scary one actually! I spent the day in Spain with Richard and Jody-Lee doing the usual shopping mall-rat thing which ended in us going to a Asian restaurant. At the end

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More cardio and arms and back day

Did my usual 6.30 am – 20 mins of cardio on max incline, would love to see 600cals burned though :/ topped it off with 100kg squats again an then arm and back work.

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Leg day…OUCH!

  Today was leg day..yeah I hurt lol. 20 mins 15% incline 7 klm treadmill 4 x 12 sets on seated leg press @ 100kg 4 x 12 sets on seated leg extension @ 75kg 4 x 12 sets on

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New weight 134.5kg and 110kg squats

I weighed myself this morning and im now 134.5kgs w00t! It was a great entering this on the treadmill set up screen and to celebrate I squatted 110kg 🙂  

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Baggy Trousers!

2 months ago these jeans were tight on me, i had a muffin-top going on. Since my workout change and eatclean diet these drop down when i walk, not bad 🙂  

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90kg squats

Leading on from yesterdays energy lesson, today I did my 5 mins warm up on the treadmill then drank my protein shakes straight after. This gave me a real kick and put me into beast mode, I had more energy

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Today lesson learnt and new goal achieved!

Today was interesting, I went for my usual 2-3hr Sunday cardio and weight session and after 5 minutes on the treadmill i had to get off. I then went onto weights but just didn’t have the energy but i pushed

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Suck it in!

  I thought it would be fun and motivational to post a “suck tummy in and push chest out” Mirin pic haha! Off to the gym now for a sunday ses! Catch u all later.   Current weight 135.4 kgs

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