Andre Fabre / Transformation

Andre Fabre's amazing MAX'S Challenge transformation

  • Before
    116.0kg
  • After
    94.5kg

"My whole outlook on the future has changed and is moving in a more positive direction, The challenge has given me the confidence to believe I can achieve anything I set my mind to. "

Details

Program

Get Shredded Intermediate

Reason to start The Challenge

I have attempted the challenge on three previous occasions and never finished, whether it be through injury, travelling for work, laziness or any other number of excuses I could come up with. This time round I am determined to finish, I want to be in shape for my 37th birthday and have a goal this year to run the half marathon in the Perth City to Surf fun run.
However, these are not the only reasons, I always start things with the best of intentions but fail to see them through, I am tired of failing. 2014 was a horror year for me both personally and professionally, probably the worse year of my life and the start of 2015 wasn’t looking much better. I often reflect on my life and ask myself what have i accomplished in the last 20 years and answer is nothing I have wasted it. Its time to make a change, to stop lying in bed reading, eating pizza, watching the world pass me by feeling sorry for myself by committing to and involving myself 100% in this challenge; the first stepping stone in breaking out of this funk.

What did you like most about The Challenge?

Most definitely the forum and support provided by the Coaches and ambassadors was number 1. This is the first time I have successfully completed the challenge after a number of attempts and I regularly blogged and checked the forums nearly every day. The advice, positive feedback & fitness challenges kept me motivated and it was comforting to see that other people were experiencing the same challenges.
The structured food plan allowed me to prepare my meals in advance, each day I would just grab them and go, and after a week I my appreciation for healthy clean food was re-ignited.

What was the hardest thing about your Challenge?

The biggest hurdle was changing my internal mindset from 'I can't' to 'I can'. I had to learn to be patient, trust in the plan, forget the scales and be persistent & consistent with food plan and training. At many times I would have set an expectation in my mind of where my progress should be at certain points through the challenge. If I wasn't where I thought I should be I would become a deflated, changing that whole thought process and reminding myself to just focus on each day was key.

What impact has The Challenge had on your life?

My whole outlook on the future has changed and is moving in a more positive direction, The challenge has given me the confidence to believe I can achieve anything I set my mind to. My mental health has improved and I am less stressed, I've swapped the couch for the gym and am looking forward setting and reaching my new fitness goals.

What would you say to people who are thinking of doing The Challenge?

Give it a go, embrace it and all it has to offer it will change your life as it has mine.

Anything else you would like to tell us about your Challenge?

I would like to thank all the coaches and ambassadors for all their advice and help throughout the challenge. I have been transformed from a man who at the beginning couldn't hold his own weight on a chin-up bar to achieving fitness goals in 12 weeks that I thought would take 12 months.
This is not the end but the beginning of a new healthy lifestyle and for that I will be forever grateful.

Journal

  • Andre Fabre
    17 May 2015
    11:02 AM

    Huzzah! I made it to the end!!! had the best sleep last night. This has been an amazing journey which i would do again in a second, final weight 94.5kg so to lose almost 22kg I'm ecstatic.i am totally new man. I have come way further than i ever imagined and am greatful for all the support from Max Coaches, Ambassadors, Heavy Hitters Group & Instagram family that has kept me motivated throughout the challenge.i'm already planning the next phase of my life journey, my next goal is to get under 90kg and i'm still chasing that first muscle up!

  • Andre Fabre
    13 May 2015
    10:52 PM

    Good cardio swim session went hard, made a nice change for the virtual cycle.Weights session I was tired even with the betapump felt like leaving 20 mins in but stuck it out for 1 1/2 hours for a soliud chest, shoulders and arms workout.

  • Andre Fabre
    12 May 2015
    11:00 PM

    Made a good start to tonights session, poor finish though, wanted to go harder but just had no energy. Started to get dizzy at the end as well. Pretty sure if i go back and re-read some of my blog i will come to the conclusion to stop overthinking things.Did I reach the where i wanted to be? How i visioned it all in my head? Goal weight? No - stubborn belly fat :-) . Did I go as hard as I wanted to, No - scared to go heavy with certain exercises because i've hurt my knees before. Calf problems stopped me from skipping and doing stair climbs. Did i achieve anything at all? YES, YES, YES! i can't be disappointed with 20kg weight loss, a six pack that is almost an 8 pack (when flexing :-)). Pullups for the first time in my life, Weighted walking lunges for the first time in years, fitting into clothes i kept because i would "fit into them one day". I may not be where i want to be in my head, but i have made the life changes and built a fitness base to achieve them.The next step is making a plan, a plan that starts once this challenge finishes to put me in good stead to smash the next one.

  • Andre Fabre
    12 May 2015
    6:39 PM

    Week 11 Day 2: Pretty much had a rest day yesterday and ate way to much fruit. I think i am feeling a little bit burnt out at the moment and frustrated that I wont get rid of that last bit of fat to make my stomach flat by the end of the challenge, so my mind is wandering between finishing hard or just going through the motions. My weight keeps fluctuating between 96 & 98kg and i'm struggling to lose anymore weight was hoping to drop 4 more kilos in the last two weeks. Strange thing is I am noticiing some changes over the last few days (have been sleeping more than ususal) lats seem bigger, i can see all my ribs now, shoulders are looking more defined. Pity i can't tell my body to "remove fat from here please". Just finished a quick session at the gym (burpee clean & press, barbell squat, medicine ball slam superset) and feel heaps better. Looking forward to this evenings session, my calf feels good so going to try a skipping challenge which i havent done for probably a week now. Take some betapump and smash my body to smitherines then run the 4km to my car.

  • Andre Fabre
    9 May 2015
    6:59 PM

    Week 10 Day 6 Good solid sessions today, 30 min virtual cycle followed by legs and shoulders.Then headed to Jacobs Ladder for 10 stair climbs, had to wlk them so i didnt hurt my calf.Finished with 20 x 100m Freestyle (2km) at the pool Heading back to the gym tonight for chest and arms. Still hopinh i can make it to the top 50, dont think i will lose last few kilos in time to get the definition i'm looking for but i'll give it my best shot. After checking out last years top 10 probably havent build the same amount of muscle as them either.If i dont make top 10 this round I'll be back for the August challenge to give it another crack. Whatever happens i'm happy i'm going to make it to the end, I have no regrets i did everything i could. I still look in the mirror and catch my reflections sometimes and can't believe the change in 12 weeks. I figure i have about 11 more kilos to lose so I'm going to keep working at it once the challenge is finished

  • Andre Fabre
    8 May 2015
    8:19 AM

    Week 10 Day 5: Quick session this morning, virtual cycle and some back exercises, will be back around lunchtime for some boxing carrdio.Not going to attempt skipping again for a few days i think just to get the 'ol calf healing

  • Andre Fabre
    7 May 2015
    10:05 AM

    Week 10 Day 4: Felt lousy for most of yesterday, couldnt concentrate and work and didnt stick to the diet plan and ate a bunch of fruit. I think i over did it a little on tuesday, no enough food during the day. My right calf and hamstring hurt all day, read an article on the forum about making sure i get enough rest and not overdoing it so i went home afternoon, did a very gentle arm and shoulder workout with my resistance bands and went to bed early. Got the gym early this morning for some cardio and short leg workout. 30 min virtual cycle followed bySuperset - 4 SetsBarbell Clean and Press - 12 Reps (managed to increase the weight this time) 20kg, 25kg, 25kg, 30kg Barbell Squat - 12 x 40kgMedicine Ball Slam - 15 Reps with 50 Ball Leg Press - 80kg 3 sets of each variationShoulder WidthSumoSki Supersetted with 5 chinups/pull ups with different hand postiions.Its amazing to do these without already having exhausted the 'ol arms. Felt really good after this session not totally exhausted. Late night shopping tonight so going to pick up some new bathers and hit the pool for cardio, my right leg is not up to scratch for anything else.

  • Andre Fabre
    6 May 2015
    11:20 AM

    Week 10 Day 3: Went to bed early last night with the hope of getting a good nights sleep, but that was not to be, woke up 2 hours before my alarm was due to go off and couldnt get back to sleep, ended up getting up late. My right leg is really sore after last nights runs so skipping today is probably out of the question. Still managed to walk the 4km from train station to train station. Lunchtime cardio will be a virtual cycle and boxing circuit, will have to leave legs for tonight. Weighed in at 96.2kg this morning now officially 20kg down, but i must admit right now i'm buggered only 11 days to go can't stop now, no regrets push through to the end.

  • Andre Fabre
    5 May 2015
    9:58 PM

    Another solid session really gave my shoulders and back a good workout.Been a hardcore day altogether only thing left is to run the last 4km from train station to train station to pick up my car.Should make it home a little earlier tonight which means i can get 6 hours sleep. Another big legs session planned for tomorrow think i will do it first thing in the morning rather than at night, Wed tends to be busy at the gym. The first few days of the week are usually the toughest for me to get motivated especially when it comes to getting out of bed early, once i get to thursday its usually all downhill as i can spend as long as i want on friday night at the gym. Saturday swim session is so going to be worth it this week.Still dont think i will lose enough kilos to burn off this belly but i dont care anymore, i just want to finish go into a maintain phase for a couple of months, erase this belly and manhandles then smash the next challenge. I think i have turned a corner and am just in a positve frame of mind no matter what happens.

  • Andre Fabre
    5 May 2015
    5:25 PM

    Just finished luchtime session and nice clean lunch of chicken and steamed veges - hooray for clean eating. Kept is simple today - 30 min virtual cycle followed by a superset Barbell Clean & Press - 30kg x 12Barbell Squat - 40kg x 12Medicine Ball Slam - 15 Reps Rest 1 min - Repeat 4 times Heading back again later tonight for some more cardio, shoulders and back. Glad i got the superset in as now if the gym is full i dont have to wait for the squat rack. Probably going to use the rower for warm up as my calf will struggle with the skipping if its not properly warmed up first. (almost pulled it again last night).

  • Andre Fabre
    5 May 2015
    8:40 AM

    Week 10 Day 2: Early start this morning, rolled myself out of bed somehow. 4km run to the train station all rugged up in a tracksuit due to it being so cold outside. Originally planned to hit the gym for virtual cycle after sending a few emails, but i think i will move that session to after lunch for when i get tired and cranky, the gym should be empty at that time as well so should be able to easily get to the squat rack. Big session of back and shoulders planned for today. Weighed in at 97kg this morning which is good considering i only slept for 4 hours and had to get up to go to the loo. I dont expect to see any change on the scales until the end of the week, when i have had a chance to get a full nights sleep.Must remember to book in a spray tan today for next week, dont want to leave it too late.

  • Andre Fabre
    4 May 2015
    11:49 PM

    Kick arse session tonight, only bad thing was wasnt able to get to squat rack to do clean & press and barbell squat superset but i can save that for tomorrow morning. Smashed my legs, chest, triceps and arms. Looking forward to getting home, hot shower and stretch while drinking a hot nitetime shake.Determined to get up early tomorrow as planned and get in a morning walk/run to the train station. The extra cardio is hopefully going to help push me under the 95kg goal by the end of next week.

  • Andre Fabre
    4 May 2015
    12:35 PM

    Week 10 Day 1: So tired today even after getting some solid sleep last night, really feel like taking a full rest day but know that with only two weeks to go thats not a good idea. Feeling really hungry as well, trying to drink lots of water to stave off the hunger until its time for my next meal. Down another couple of kilos to 97kg, really want to make it under 95kg in the next two weeks, if i can hit that will make total weight loss 21kg, my stomach is almost flat now too so if i can get it flat and all the love handled gone by the 17th i will be happy Somewhow i will make it to my cardio this afternoon, i dont know how but will make it.

  • Andre Fabre
    3 May 2015
    2:42 AM

    Week 10 Day 0: Monster day yesterday - 3 sessions in total Morning - Virtual Cycle 30 mins, Legs Session and Boxing Cardio to finishAfternoon - 2.5km in the pool - 25 x 100m freestyleEvening - Skipping Challenge - Chest/Biceps & Triceps Meal plan was spot on today, usually have a Max's Supershred bar as a treat on saturdays but replaced it with shake with only two weeks to go. Today will be more of the same, i find the extra swimming session helps to aid recovery and prevent muscle soreness. Overview of yesterdays morning sessionVirtual Cycle 30 minsLegs Superset - 4 SetsClean & Press x 12Barbell Squat x 12Medicine Ball Slam x 15Leg Press Machine - Up and down the rack15 @ 80Kg15 @ 120kg15 @ 160kg15 @ 200kg x 315 @ 160kg20 @ 120kg20 @ 80kg Superset - 4 setsHamstring Curl x 12Stiff Leg Deadlift x 12 Superset - 4 setsLeg Extension x 12Walking Dumbbell Lunge x 12Boxing Cardio - 3 sets - SpeedBody Shot x 100 Squats x 20Uppercut x 100Jacknifes x 20Cross x 100Pushups x 20well its early morning on sunday time for a stretch and warm nitetime shake.

  • Andre Fabre
    1 May 2015
    2:45 AM

    Week 9 Day 5: Its 12.31am in perth at the moment just finished boxing cardio session at the gym. Second session was very late as i had one of my daughters tonight as her mum had to work, it took a lot of effort to get in the car and drive into the gym but theres only 17 days left and workouts have now become a habit. I also have a heap of work to do that needs to be done by 9am tomorrow morning so its going to be a long night. Luckliy the gym is across the road from work so rather than one big late night session i decided to break it up into 1 hr sessions a few hours work followed by another session and see how i go from there. I'm not a coffee drinker so its going to take some effort to stay awake tonight, havent done an all nighter for quite some time and i'm not as young as i used to be. Alrighty Boxing Cardio - I added Medicine Ball slams into this workout, havent done them in a few weeks and there a great exercise 3 Set of: Body Shot x 100Barbell Squat 20kg x 20 (alternate normal and sumo squat)Medicine Ball Slam x 20Uppercut x 100Romanian Situps x 20Situps x 20Barbell Squat 20kg x 20 (alternate normal and sumo squat)Medicine Ball Slam x 20Cross x 100One Leg Pushups x 20 (10 each leg)Barbell Squat 20kg x 20 (alternate normal and sumo squat)Medicine Ball Slam x 20 1 min rest between setsTotal Squats = 180Total Medicine Ball Slams (50 ball) = 180Took about an hour overall and i was breathing heavy after each set of medicine ball slams.I like the format of this workout i can vary the legs, abs & pushup exercises to keep things interesting and as it only takes an hour it's perfect for when i have limited time. I think i will continue to use it once the challenge completes.

  • Andre Fabre
    30 Apr 2015
    11:22 AM

    Just finished morning cardio session - 30 min virtual cycle and skipping challenge - made it through safely without injuring my calf any further pretty taxed at the moment after only 4 hours sleep and starting early at work. Looking forward to tonights session havent done any boxing in a while so hopefully the boxing bag is free by the time i get there. Oh dear my legs are starting to feel sore - what am i saying - Hooray my legs are sore! must be doing something right.

  • Andre Fabre
    30 Apr 2015
    7:46 AM

    Week 9 Day 4: So i have finally cracked the 100kg barrier, mammoth gym session last night after a pretty interrupted day. Calf is coming along ok but i still need to nurse it somewhat especially during skipping challenge cardio which i can only do after an extensive warm-up. 17 days to go and i can see light at the end of the tunnel, still hopeful i can drop the extra kilos to get that belly flat and the v-taper i'm looking for. Supps order got delivered yesterday after ordering on wednesday, much quicker turnaround this time think i will be using supplement mart more often (i dont think I have ever been so excited about a free shaker bottle) :-) Some heavy sessions and long days still to come this week in the gym and at work, by saturday i will be hanging out for a cardio session in the pool. i may even treat myself to a spa and sauna afterwards, yeah that sounds like a brilliant idea.

  • Andre Fabre
    29 Apr 2015
    9:27 AM

    Been a few days since i have blogged, most weekends i like to forget the computer and focus on other things.Once again not sure where my head is at, at the moment having a lot of doubts, mainly how i will look at the end of the 12 weeks.Will i have lost enough weight to look how i vision in my head. i figure i still need to lose at least 6kgs between now and the end of the challenge and am afraid i wont make it, i think partly because i'm very pessimistic about things in general and because my calf isn't 100%. i hurt it again from doing too many step-ups and its preventing me from doing my skipping cardio circuits and running which is crucial in stripping this extra weight, especially since i use skipping in my supersets to keep my heart rate up. I really pushed my supersets last night, clean & press (with burpee)/barbell squat/chinups was brutal. One positive thing to come out of yesterday was when it got tough (including when i was doing my virtual cycle cardio session) the voice in my head changed from "I can't" to "i can" and i pushed through. I figure i have 2 1/2 weeks to go and i need to push it as hard as i can but part of me doubts i will get the changes i want so why not just coast from here, and the other part of me says i need to finish this as best i can, that way no matter what happens or how i look at the end i will know i gave it 100% no regrets. I have to stop focusing on the scales and what other people look like, whether there body is ahead of mine or behind, they look better then me but i have lost more weight. Too much negative thinking going on, i should be happy, others have had injuries that have meant they can't continue all i have is a slightly strained calf muscle, how many people can say they have lost 16kg during the course of the challenge.... i need to take some time to reflect on the positive outcomes so far and let the end of the challenge take care of itself. Maybe its all just the frustration of wanting to go harder, of setting up a plan but not being able to execute due to a dicky calf (no running, no skipping, no saturday jacobs ladder stair climbs). Pity there isn't a way i can get to the pool each afternoon, my swim cardio session is the perfect replacement for not being able to do the skipping challenge. 10 x 100m Freestyle on 2 min 15sec, 10 x 50m Free on 60sec, 10 x 25m Butterfly on 60 sec, 250m Freestyle cool down - Total of 2km in 45 mins. Positives: none of my clothes fit, my new size 38 jeans are falling off me and i can fit into my size 36 board shorts and motivational suitI can do chin-ups and pull-upslost 16kgless stressed2 and 1/2 weeks away from finishing something - actually finishing something i started and not quitting 2 weeks in.completed dragon flagi did 10 x 25m sprints of butterfly on the weekend, didn't think for a minute i was going to make it through those Focus: stripping enough weight to fit into my size 34 jeans/pants which is my new motivational piece of clothinggetting under 100kg (i have suspicion my scales although new are incorrect as i can't recall even weighing 102kg and being able to fit into size 36 i might already be under 100)increase number of chin-ups, pull-ups and dragon flags i can completecreate program for once the 12 weeks are complete (morning sessions so i can have the evenings free to study and look for a new job)getting my calf fixed so i am able to run in the 4km HBF run for a reason after the challenge is finished, would be a pity if i have to walk it

  • Andre Fabre
    22 Apr 2015
    11:59 PM

    Bit of a disappointing session, couldnt really get in the right frame of mind to start with even though i watched some Arnie motivations movies before going. Gym was surprisingly full for 8pm in the evening. Started with skipping challenge for a warm up as is my usual thing now, on the 9th round i tweaked my calf while skipping and it all went downhill from there. I was going to run 4km from the train station to my car but I can't risk damaging it, i needed that run as well to help burn the extra carbs to reach my goal of getting under 100kg this week. On the bright side its not bad enough to stop me from doing leg work apart from calf raises.i still got in my smith machine squats and a punishing up the rack to drop set dumbbell curls. I then proceeded to smash my shoulders with 1 1/2 reps counting as 1 full rep. Going to dig out my ball and roll out my calf when i get home, hopefully that will clear it up enough that i can get through a virtual circle and skipping challenge tomorrow, unfortunately it would appear as though the plan for smashing my legs on the jacobs ladder steps on saturday may have to be sideline again. Might have to replace it with a swim session instead or extra long walk on the beach. Going to change things up a bit tomorrow and do my weights in the morning as i have to watch Madison in the afternoon and have to leave work early so wont be able to do lunchtime cardio. Probably going to have to come into the gym late thursday night after her mum comes to pick her up. Well tomorrow is another day and my cardio is limited i will just have to go that much harder on the weights i can always double up the boxing cardio if i have to. Note to self - get more supershred tomorrow!!!!!

  • Andre Fabre
    22 Apr 2015
    6:28 PM

    Cardio workout done - feeling good feeling good, time for a feed and to knuckle down for some work. Might have a late gym session tonight as I have a fair bit to do, also means the gym will be empty.

  • Andre Fabre
    22 Apr 2015
    1:01 PM

    Week 8 Day 3: Didnt get time to blog after gym session last night had to race to the train station. Solid session last night, gym was full so started with Leg Press with drop set at the end, legs were sore from cardio in the afternoon. Somehow made it through Janets Skipping Challenge ala andre style. Shoulders and Triceps was the focus will all exercises supersetted. Finished up with a 3-4km run from Bayswater to Bassedean Train Stations. Started this morning with the reverse journey - have to make sure i'm stripping as much fat as possible Lunchtime Cardio again today - Virtual Cycle and Boxing with the focus on speed punches, should be fun

  • Andre Fabre
    21 Apr 2015
    8:40 PM

    Lunch Time (early afternoon) Cardio Session 30 Min Virtual Cycle Boxing Cardio Circuit - Power Punches - 3 sets Body Shot x 100Barbell Squats (20kg) x 20Mountain Climbers x 100Uppercut x 100Romanian Situps x 20Crunches x 20Barbell Squats (20kg) x 20Cross x 10020 pushups (variation)Barbell Squats (20kg) x 20 Legs, Triceps and shoulders and skipping challenge tonight should be good session Full throttle for the next 4 weeks, whether i get my body where i want it to be or not i just have to put in 100% and see what happens

  • Andre Fabre
    21 Apr 2015
    12:25 PM

    Week 8 Day 2: Solid session last night - lost of skipping between supersets Smith Machine Bench Press - Incline/Flat & Decline - 3 sets of 20 @ 30kg for each variation. After each set one minute of skipping. Superset 2 Deadlifts - 4 sets of 10 with Burpee before each rep (40kg, 40kg, 60kg, 80kg)Cable Crossover - 4 sets of 15 with 50 plate1 min skipping Superset 3 - 3 setsLeg Press - 20 @ 80kg (4 leg variation) - total reps per set 80Incline Dumbbell press - 10 @ 20kg1 min skipping - Superset 4 - 3 sets Clean & Press - 10 @ 20kg with burpee in each repLying Dumbbell press - 10 @ 20kg1 min skipping Superset 5 - 3 setsDecline Dumbbell Press - 10 @ 20kgBent over row - 10 @ 20kgChest Press Machine - 15 @ 40kg1 min skipping

  • Andre Fabre
    20 Apr 2015
    4:52 PM

    Week 8 Day 1: Been many a day since i have blogged which is quite unusual for me as i have and do enjoy blogging its been critical in kepping me focussed and motivated. I feel really crappy today i have gained weight on the scales probably from eating too much yesterday, i stuck with the foods on the food plan though just add a little too much over the course of the day. Not sure if its because of work that i'm questioning everything and my mind is muddled or the challenge. I really want to finish top ten now not top fifty and i think there's some doubt creeping as to whether i can lose enough fat in the next 4 weeks to achieve it. I guess its only natural to have doubts, when i began the challenge i had enormous doubt that i would actually get this far. All i can really do i guess it stick to the plan and see how things pan out. I dragged myself to the gym at lunchtime did a quick 30 min virtual cycle and skipping challenge, my mood hasnt changed but it was important to stick to my program, i'll return tonight for the boxing and the weights. A good nights sleep probably wouldnt go astray as well. I have set myself the goal of losing 2.5kg this week, so maybe i shouldnt focus on the 4 weeks that are left but just making sure i put 100% into this week.

  • Andre Fabre
    18 Apr 2015
    9:36 AM

    Week 8 Check In Progress Photos

  • Andre Fabre
    14 Apr 2015
    7:08 PM

    Week 7 Day 2: Forgot my lunch today, so having Proats (protein & oats) for breakfast and dinner. Lunch Session today; Warm Up: Janets Skipping Challenge (andre style) 1 min skipping1 x Star Jump1 x Leg Split Burpee with Tuck Jump1 x Pushup (variations - tricep, shouldertap, military, clap, diamond etc)1 x Chinup - first 5 rounds then swap to Pull Up for second 5 rounds 10 rounds in just over 20 minutes but didn't quite get my 5 Pull Ups at the end arms were buggered.Oh well there is always tomorrow :-) Boxing Cardio Circuit - Power - 3 setsBody Shot x 100Stepups (50 each leg) - 10020kg Barbell Squat - 20Uppercut x 100Jackknifes x 2020kg Barbell Squat - 20Cross x 100One Leg Pushups x 2020kg Barbell Squat - 20total time 1hr 15minSolid Solid workout

  • Andre Fabre
    13 Apr 2015
    11:38 PM

    Week 7 Day 1: Pumped after my gym session either that or I took a wee bit too much betapump.I found a new favourite youtube video of Burpee Variations and I just had to test some out tonight. I go to a small gym and it was packed tonight so I wasn't able to do my usual warm up of Janets Skipping Challenge so I had to improvise. Started with 5 mins on the bike then 1 min skipping to warm up, then 3 Sets of: -Leg Split Burpee with tuck jump and deadlift (20kg) - 10 times-Barbell Squat @ 20kg - 15 reps-1 min skipping Then 3 sets of: - Leg Split Burpee with tuck jump and clean & press with 20kg Barbell - 10 times- 1 min skipping- 30 sec rest The circuit with the clean and press was brutal, but i'd do it again :-) Then I did some more skipping and bench presses and dumbbell presses and stuff, Bit of break before final circuit 3 sets 10 x Leg Split Burpee with Chin Up1 min skip1 min rest First time i've done 3 sets of 10 chinups - on my way to hitting the new goal of 3 sets of 15 yeehaa Calf seems to be holding up ok, did lots of skipping tonight

  • Andre Fabre
    13 Apr 2015
    4:14 AM

    Finished most of my work and was able to make it to the gym for a second session, granted it was midnight by the time i got there but it was time well spent. Warm Up - 30 min virtual cycle - first time i have been back on the bike since the tv was fixed, is always hard but enjoyable cardio guaranteed to get a sweat on. Boxing Circuit - 3 sets - this one was for speed Body Shot x 100Walking Lunges - 32 (16 each leg)Barbell Squats with 20kg Barbell x 20Uppercuts x 100Plank - 1 minBarbell Squats with 20kg Barbell x 20Cross x 100Shoulder Tap Pushup x 20Barbell Squats with 20kg Barbell x 20Knacked by the end and happy with intensity especially with the boxing circuit. Focus going forward is definitely going to be cardio, and random acts of exercise e.g. 10 squats while waiting for lunch to heat in the microwave things like that, anything to burn some extra calories. I will also need to make some time to prepare Exercise program for weeks 8-12 and the sprint to the finish. I will definitely have to be vigilant with meal plan as well once its published as this will be key.I think i will wait until next sunday before posting photos for the 8 week check, want to see if i can lose a few kilos over the course of the week. Time i went home and got some shuteye got two sessions planned for tomorrow.

  • Andre Fabre
    12 Apr 2015
    9:56 PM

    Week 7 Day 0: The attached photo kinda sums up the last 3 days, been sick since thursday and missed the last few days at the gym also been off the radar a bit not blogging or active on the forum which is someting i was doing on a daily basis. Got back into it yesterday with a swim in the pool to clear my lungs out, seems to have knocked the last bit of the flu out of me which is a good thing and i can get right back into things. If i'm honest have been feeling a little as if this is pointless now, i dont see how i am going to lose another 15kg in 5 weeks to reach my goal weight by the end of the challenge, on the flip side being sick was frustrating as all i wanted to do was go to the gym and have a good workout. I slept a lot, its possible my body needed to recover somewhat from all the training, my wednesday night session was killer i really pushed myself and was feeling brillant; how quickly things and my mental state turned around. I had planned to hit the gym this morning but put it off and did some work from home instead, about 1pm i'd had enough of being in the house and grabbed my gym gear, laptop and left. As i was walking out the door i thought to myself, "i'm not finished yet, I want to see how this ends". I made a commitment to myself at the start of this challenge to see it through, to finish something. Why am i trying to sabotage myself when i am already seeing good results, if i dont get to where i want to be by the end of the challenge that's ok as long as i give 100% until the end. I can still press on after the challenge and reach my goal weight. I worked until 5 and then hit the gym for a quick 2 hour session, I'm now back at work for a few hours before i go back for a second session. Here's the breakdown of my session it was mostly cardio Warm Up - Janets Skipping Challenge with an Andre twist 1 min Skipping1 x Star Jump1 x Burpee - Variation (legs together, legs apart, leg together, jump at the end)1 x Pushup - Variations (pushup, shoulder tap, military, clap pushup) Repeat up to 10 rounds (i think from tomorrow i'm going to throw in 2 or 3 chinups or pullups after the pushups) Boxing Cardio Circuit - this one was a little different to the previous - 3 sets Body Shot x 100Squats x 20 with 20Kg BarbellUppercut x 100Arm & Leg Raise with 4kg Medicine Ball (15/20/20)Squats x 20 with 20Kg BarbellCross x 100Spiderman pushup x 10Squats x 20 with 20Kg BarbellI think the 20 weighted squats will now become a staple in this circuit, i'll just add a different leg, abs and pushup exercise each time. This really got the heart pumping and i want to improve the max on the barbell squat and the low weights high reps deep squat will hopefully increase my flexibility and improve my form so i can do just that. Upright row with 20kg Barbell 15 reps - 3 sets Centre GripMiddle GripWide Grip3 sets of 10 legs raises on bench3 sets of 10 reverse grip bicep curl with shoulder press - 20kg Barbell2 hours was up by then and was time to get back to work While i think about it on a positive note even though i was sick i managed not to overeat to much and only eat foods on the meal plan; somehow my weight managed to stay steady. Time to get back to work - boring

  • Andre Fabre
    9 Apr 2015
    5:23 AM

    Week 6 Day 4: Didnt sleep very well, i dont think i am drinking enough water, i have woken up thirsty the last two days and needed to go to the loo twice. I have to leave work early today so still deciding when i should do my cardio session, I'm pretty beat at the moment so maybe a lunchtime pick me up, will have to improvise with tonights session and do it at home or go in for a late late gym session. Forgot to blog after last nights gym session was scattered by the end of it, went harder on the leg press then ever and smashed out a ton of clean and presses going to have to up the weight on that one, will add the workout later as i left my exercise book at the office. If my legs and shoulders arent sore today i'm going to be pretty pissed off. Got blisters on my hands at the moment which is limiting the amount of bar work i can do, I've trashed another set of weight gloves may have to bite the bullet and get proper ones instead of the $5 special from Kmart.

  • Andre Fabre
    8 Apr 2015
    11:18 AM

    Week 6 Day 3: Mixed things up a bit this morning and did weights session first instead of cardio, will leave that for this afternoon.Virtual cycle is backonline so looking for to a 30mins session on the bike, if my calf holds up with throw in janets skipping challenge as well No pre-workout betapump or Cre8 carnage today so was a bit lack lustre to begin with heres how it ended up: Superset 1: Deadlifts - 8 @ 40kg, 8 @ 60kg, 8 @ 80kg, 8 @ 60kg, 15 @40kg - starting to get some good form on the deadliftBarbell Squat - 8@20kg, 8@40kg, 8@50kg, 8@40kg, 15@20kgBall Pushup - 5 sets of 10 reps Superset 2: Dumbbell Lateral Raise - 4 sets of 10 @ 12.5kgWalking Lunge - 4 x 16 reps each legAlternating Toe Touchers - 1 x 30 reps, 3 x 40 reps Then Smith Machine One Arm Upright Row - 15 @ 10kg, 3 x 10 @ 15kgBarbell Front Raise, 2 x 10 @ 20kg, 2 x 10 @ 25kgDumbbell Ben Over Lateral Raise - 4 x 15 @ 15kg Tonight cardio is likely to be virtual cycle 30 mins2 boxing circuitsClean & Press/Stiff Leg Deadlift & Medicine ball slam Hopefully i will have some handstrength for some chinups and pull ups but my hands have taken a beating over the last few days.

  • Andre Fabre
    8 Apr 2015
    12:50 AM

    I swear something is wrong with my head, whinge all day about being unmotivated walk into gym (nowadays going home and giving it all a miss doesn't even enter my head) then smash the sh*t balls out of it! my arms and back are going to be sore tomorrow and my legs are already feeling sore when it wasn't even leg day.. I went a little later on purpose to miss the crowd but it didn't quite work out that way so i had to improvise for the first half hour until most people had cleared out. I think most of them left early because of the fact it was so crowded. 5 min warm up on the bike, couldn't get into the back room to do a boxing circuit, the new tv for the virtual cycle looks to be all hooked up so will have to test it out tomorrow it'll be good for my calf and i was enjoying those sessions; anyway i digress. Started with Leg Press Machine didn't go to heavy as its leg day tomorrow, usual feet variations shoulder width, sumo, ski and penguin. 15 reps on each variation, 40kg, 80kg, 120kg, 80kg, 40kg plus three sets of calf raises at 120kg. After each 15 reps got up and did 2 chin-ups, or 2 pull-ups or 2 close grip pull-ups. Practiced some swings as well, plus 4 sets of 5 reps hanging leg raises. Can you tell I'm keen to improve my calisthenics exercises so i can do a muscle up? Smith Machine Bench Press was next on the list, focused on light weight with speed today. Supersetted with free squats, crunches, bench dips, incline clap behind the back pushups (progression before i attempt the real thing don't want to smash my face on the gym floor) Smith Machine Bench PressSmith Machine Bench Press Wide GripSmith Machine Bench Press Close Grip3 sets of each, 15 reps @ 20kgSmith Machine Incline Bench PressSmith Machine Incline Bench Press Wide GripSmith Machine Incline Bench Press Close Grip3 sets of each, 15 reps @ 20kgSmith Machine Decline Bench PressSmith Machine Decline Bench Press Wide GripSmith Machine Decline Bench Press Close Grip3 sets of each, 15 reps @ 20kgSquats 4 sets of 20Crunches 4 sets of 20Bench Dips 4 sets of 20Incline Clap behind the back push-ups 3 sets of 20 Dumbbell Presses were next supersetted with Incline Archer Pushups, Tricep Pushdowns Cable Rope, Alternating Leg Ups and Leg raises on bench (progression exercise for dragon flag) Incline Dumbbell Press - 3 sets of 15 @ 12.5kgDumbbell Press - 3 sets of 15 @ 12.5kgDecline Dumbbell Press - 3 sets of 15 @ 12.5kgIncline Archer Pushups - 3 sets of 20Tricep Pushdown Cable - 4 sets of 15 @ 40 plateAlternating Leg Ups - 3 sets of 20Leg Raises on Bench - 3 sets of 10 I wanted to throw in some more chin-ups and pull-ups along the way but my hands were too sore to carry my weight, will have to wait until tomorrow I guess.Oh and during my last set of decline dumbbell presses a guy forgot to put the clamps on the EZ Bar and almost dropped a 10kg weight on my head as it slid of the bar - moron. I watched enough 'how to do a muscle up' youtube videos today to get a good grasp of the progression exercises i need to do over the next few weeks, just need to add them to my program, should add a bit of fun to my workouts. And before i forget i hit a milestone today i have lost 10kg since starting the challenge. Fingers crossed i can roll out of bed on time tomorrow morning and dont get to wet walking in the rain, looking like i will need to waterproof my bag, got home to late for dinner so have to smash a nitetime shake and hit the hay.

  • Andre Fabre
    7 Apr 2015
    5:46 PM

    Week 6 Day 2: Still feeling very blaise and unmotivated at present, really not sure what is going on in my head at the moment. Missed my 7km walk this morning so now i am behind on my program this week. Just got back from boxing cardio session, increased the number of step-ups in the circuit so ran out of time and only got in one circuit instead of two, will finish the other one tonight.I threw in some random Pullups every now and then and did 3 on my way out, so now have to aim for 4 straight pullups. Geez my brain is everywhere and my blog is all over the place, this is probably a good time to grab some lunch while i type and get my thoughts together. First things first, cardio session Warm Up - Janets Skipping challengeAdded some pushup variations like shoulder tap, for the burpee's added extra movement as well. At the end of first 5 rounds added a pullup. My calves are starting to get sore from the skipping - just as I begin to gain momentum again i need to be careful not to overdo it as i'm getting great benefits from the cardio.Boxing Circuit - 3 sets Body Shot x 100Step-Ups x 100Uppercut x 100Double Crunch x 20Cross x 100Diamond Pushup (on knees) x 20 I think my new strength goal for the next 6 weeks is going to be to get one (1) muscle up, in order to get there though i will need to do some more research in progression exercises and work on them at the end of each weights session. Its a hard goal to achieve and i'm going to have to work hard on AB's strength as well. Motivational clothing is now going to be a pair of size 34 jeans that i havent worn for 5 years, this is going to be a challenge to get to as well but will be worth if i can get there.

  • Andre Fabre
    6 Apr 2015
    7:45 PM

    Week 6 Day 1: Just finished first session of the day, gym got too crowded so i'm going to work for a few hours then go back later tonight to finish off my program. Been in a grumpy mood all day when i have absolutely no reason to be, don't understand why i am in such a bad mood either, in fact there's a bunch of reasons why i should be in a good mood. Motivational Piece of Clothing - I chose my favourite suit as my motivational piece of clothing at the start of the challenge, i havent worn it for almost two years, i always said to myself 'someday' i would get into it again but someday never came, well then again - someday was actually today. The tried the suit pants on this morning and they fit! i didnt think i would be able to get into them for at least another month - granted there's still some love handles to take care of -. My shorts i had challenged myself to get into fit now as well. I had to pick two new motivational pieces of clothing this morning, i should be ecstatic but i'm just blaise about the whole thing. I got through the whole weekend without a single hot cross bun or chocolate, since the challenge started i still havent eaten a single LollieChocolateHot ChipPacket of chipsSoft Drink/Energy DrinkFried FoodIce CreamAnother reason i should be feeling positive, i dont even feel like i'm missing out by not eating them.I thought i had enough food prepped for this week so i didnt bother to go shopping this weekend, but when i grabbed a meal out of the freezer this afternoon i realised i have no veges or salads for this week, going to have to pick up some stuff tomorrow night. I'm pretty sure i am eating enough as well, i'm eating till i am full and sometimes the amount of food on the meal plan is too much. Guess i will just have to keep perservering and hopefully my mood will turn around

  • Andre Fabre
    6 Apr 2015
    2:18 AM

    Week 6 Day 0: Two sessions today, went for a swim session for a change of cardio and recovery.Gym session tonight forgot my pen, skipping rope and gloves, had to use the gyms skipping rope which annoys me to no end. Seeing some progress on my dragon flag negatives which is encouraging. Not dropping weight as fast as i would like to will have to step it up this week, need to make sure i do janets squat challenge and skipping challenge each day and push my legs to the limit really burn the max amount of calories. I would love to have dropped 4 more kilos by the time i hit week 8, at the moment only averaging about 1kg a week. i want top 50 so i'm going to need to make some serious progress in the next two weeks, before the run to the finish line.

  • Andre Fabre
    5 Apr 2015
    7:02 AM

    Progress photos compare strat photo to today.

  • Andre Fabre
    2 Apr 2015
    8:20 PM

    Week 5 Day 4: 7km walk to the train station this morning took my time, was good to stretch the legs from last nights weights session. Lunchtime hit the gym for a quick cardio session, Janets Skipping challenge again - completed in 17mins was a bit of a struggle but i got through. Only had time for one boxing circuit, was feeling pretty exhausted and almost pushed the session back to tonight but i'm glad i went done and got it done. In the office at the moment, everyone else has buggered off to the pub or home for the day, i'm just tying a few things up then back to the gym to get my arms done, hopefully it will be empty, planning to finish the session with my other boxing circuit. I hope the betapump can weave some magic tonight as i'm exhausted at the moment and can barely keep my eyes ops.

  • Andre Fabre
    2 Apr 2015
    2:50 AM

    Another monster night session, really happy with today got through everything on my workout plan.Want to focus now and finish the rest of the week with some consistent workouts, looking forward to tomorrow as its a public holiday on friday; I can take my time on the night weights session and try some calisthenics exercises for a bit of fun. Highlights from tonight would be new record weight on the Leg Press - 200kg and 6 sets of two chin-ups with legs raised.I really need to start a session with chin-ups one of these days with fresh arms and see how many i can do. New goal for chin-ups is 3 sets of 5, another thing i must do is write down my new goals. Shoulders/Legs and Calves tonight Up & Down the rack on the Leg Press - with feet variations Shoulder WidthSumoSki (feet together)Penguin (heels together toes @45) 15@40kg/15@80kg/10@120kg/10@160/kg10@200kg/10@160kg/10@120kg/15@80kg/15@/40kg Superset - 5 sets Deadlift 8@40kg, 8@80kg, 8@100kg, 8@80kg, 8@40kgClean & Press 8@20kg, 8@40kg, 8@40kg, 8@40kg, 8@20kgDumbbell Lateral Raise 10 @ 12.5kg x 5 Superset - 4 sets Barbell Front Raise - 10@20kg x 4Smith Machine One Arm Upright Row - 10@15kg x 4Medicine Ball Slam - 10 with 50 ball x 4 Superset - 4 sets Stiff Leg Deadlift - 10@20kg barbell x 4Calve Raises - Smith Machine - 15@ 40kg x 1, 15 @80kg x 3Dumbbell Bent Over Lateral Raise - 10@12.5kg x 4 7km walk home to clean the legs out

  • Andre Fabre
    1 Apr 2015
    7:04 PM

    Week 5 Day 3:Been an interesting day, had to get up really early to finish some stuff off for work. Then almost caught the bus and train instead of my 7km walk BUT i didnt take the easy path got off my ass and did it - woop woop. Morning Cardio - 7km walk/run to the train station - did short jog then walk intervals to test my calf, made it through without any dramas. If all goes well i'll be back running next week. Lunchtime Cardio - Took just over an hour - brutal session - really liked this workout combination, thinking a session like this would be perfect on a friday afternoon good pump and one would have earned a beer, (insert Homer Voice) mmmmmm Beer!!!!! Anywho back to the workout Warm Up - Janets' Skipping Challenge 1 min skipping1 star jump1 burpee1 push up 1 min skipping2 Star jump2 burpees2 pushupsAdd 1 more rep each round until reach 10 rounds, i did military pushups today to work the triceps a bit harder.i'm keen to do this one 'pyramid' style in the future (1->10 then back down 10->1) - but not just yet.Boxing Cardio: Circuit 1: Power - Smash that bag - 3 SetsBody Shot x 100Step-Ups - 60Uppercut x 100Jack Knifes - 20Hook x 100Pushup - Military Style x 20 Circuit 2: Speed - 3 sets Body Shot x 100Mountain Climbers - 60Uppercut x 100Floor Wipers - 10Hook x 100Diamond Pushup (on knees) x 10i have to admit after finishing the first circuit i was swearing at myself for having to do circuit 2 - but somehow i made it through. Gym owner shouting - 'while the people at work are eating shit your burning off' may have helped a little. Legs and Shoulders tonight

  • Andre Fabre
    30 Mar 2015
    6:24 PM

    i think i am having a moment of 'Fit Man Fever' i'm a bit off my head at the moment, may need to go for a walk and get some air OR better yet back to the gym. I miss her again today, just like every other day only difference is i'm not drowning myself in food or alcohol

  • Andre Fabre
    30 Mar 2015
    6:08 PM

    Week 5 Day 1: Slept pretty late last night, but thanks to some good planning i was able to get enough sleep and get in my 7km walk to train station, moved by Boxing Cardio Session to lunchtime. Really stepped it up for my boxing session all i could think about is the 4kg group challenge this week. Circuit 1: Power - 3 Sets Body Shot x 100Squat - 50 (now that i know i can do 50 per set i can't go back to 20 :-) )Uppercut x 100Double Crunch - 20Hook x 100Incline Push Up - 20 Body Shot x 100Squat - 50 (2 Punches at the top of the squat )Uppercut x 100Romanian SitUp - 20Hook x 100Decline Push Up - 20 Pull Up negatives - very very hard after a boxing session can barely hold on - got through 5 Dragon Flag negative - not a good idea after boxing really struggled, will try again tonight. Smashing my tuna and salad at the moment its 3pm and i will be working very very late, think i will wait till 7 before my next session as the gym should be pretty empty by then

  • Andre Fabre
    29 Mar 2015
    10:37 PM

    Week 5 Day 0: Missed out on bloggin yesterday been a very busy weekend. Boxing Cardio session yesterday morning then spent the day with Madison as her mum had to work. Weights session tonight (sunday) didnt real feel like doing anything at all, and there was a surprising number of people in the gym for 4 pm on a sunday. Ended up working out for 3 hours worked on arms and legs. Highlights: Clean & Press of 40kg, that will need to be my new working weight for sets of 8Chinup negatives with L-Sit - going to have to included a leg raise with my chinup negatives now, will be good for the abs as wellFriday night i did my first unassisted Pull-Up - now i have to reset that goal as i readhed it about 7 weeks before i thought i would.Too many exercises to cover in the blog, i may put them in another time i do have them logged in the exercise book. Gotta get some work done so i get my work bonus this half and need to get up on time tomorrow morning for my walk. Diet could have been better this weekend, meal times have been all over the place and didnt each much salad and very.Gorged myself on meat yesterday but at least i didnt eat anything not on the meal plan. I can see the changes in my body and am clearly getting stronger, but still want to see the weight on the scales drop faster (my goal weight is 85kg) and the fat to burn off. I'll take some more progress photos first thing tomorrow morning and post them, see how I go. I was going to stay at the gym longer but lots of people started to rock up again after it was just me and two other guys for an hour or so. Easter this weekend so i will need to plan ahead make sure i still keep my two workouts on Friday and Monday this is going to be a danger week.

  • Andre Fabre
    27 Mar 2015
    11:21 AM

    Week 4 Day 5 Exhausted this morning after yesterdays sessions and dragged myself to the gym. Boxing Circuits Circuit 1: 3 sets of each Body Shot - 100Reverse Lunge - 20Uppercut - 100Crunches - 20Hook - 100Pushups - 20Circuit 2: 3 sets of eachBody Shot - 100Squat - 20Uppercut - 100Plank - 30secHook - 100Shoulder Tap pushup - 10Triceps Giant Set:After yesterday this set was brutal 3 Sets of the followingOverhead Tricep Extension Cable - 15 @ 60 PlateTricep Pushdown Cable - 15 @ 60 PlateCable Incline Tricep Extension - 15 @ 60 PlateCable Lying Tricep Extension - 15 @ 60 PlateMedicine Ball Slam with Tricep Extension - 10 with 50 ballGetting involved with Janet's Squat challenge so 30 squats before breakfast.Legs session tonight, looking forward to Cardio session at the pool tomorrow for some recovery.

  • Andre Fabre
    26 Mar 2015
    5:21 PM

    So tired from last nights session i slept in again! - Not happy Jan - no big dramas though just moved the morning session to lunchtime. Forgot my lunch as well have no idea how, it's tuna and salad day as well and i was looking forward to it.Luckily i have all my oats in a box at work - Oats and Supershred for lunch - ta da! Got to the gym and lunchtime as there was more people that i would have liked but most tended to leave pretty quickly, the place was getting painted as well so i couldnt do my boxing cardio or a virtual cycle so i had to re-think my plan. Giant Sets instead Biceps, Triceps and a little shoulders, just a wee bit Biceps - 4 sets of 10 Barbell Curl - 25kgHammer Curl - 15kgDumbbell Curl - 15kgBarbell Reverse Curl - 10kg Triceps - 4 sets of 10 (dips were 4 sets of 5) Tricep Pushdown - 100PlateOverhead Cable Tricep Extension - 60plateOverhead Tricep Extension - 15kg dumbbellDipsBear Crawl ForwardBear Crawl Backward Chinup negatives - 5Shoulders:Barbell Shrug - 4 sets of 10 @20kgBarbell behind the back Shrug - 4 sets of 10 @ 20kgPull Ups - assisted - 5/3/2/0 Hopefully the boxing bag will be back in action tonight so i can get my cardio done. ----------------------------------------------------------------------------------------------------------------------------------------- A minor hiccup with tonights weights session - boxing bag still out of action and in the painting that was going on the TV fell so the Virtual Cycle is out of action for a while, had to improvise. Warmed up with Janets skipping challenge, first time i have skipped on my dicky calf seems to have survived ok but i will need to get the ball out tonight and roll it out. Janets Skipping Challenge 1 min skipping1 x Burpee1 x Star Jump1 x Pushup30 sec rest 1 min skipping2 x Burpee2 x Star Jump2 x Pushup30 sec rest keep adding 1 more rep until you reach 10 rounds. I didnt really rest for the full 30 secs each time.Once my calf is good think i will do this one again except go up and down I LOVE SKIPPING!!!!! Weights - Up and down the rack, superset Barbell Bent Over Row - 10@35kg, 10@40kg, 10@45kg, 10@40kg, 10@35kg, 10@30kgDumbbell Bent Over Row - 10@15kg, 10@17.5kg, 10@22.5kg, 10@22.5kg, 10@20kg, 10@17.5kgSeated Cable Row - 10@100 Plate, 10@120plate, 10@140 plate, 10@140 Plate, 10@120 plate, 10@100 plateToe Touchers - 6 x 20Kettlebell Squat - 6 x 10 (shoulder press at the end) Made it through this a bit easy next time will have to start at a heavier weight. Wasnt able to do my boxing circuit but did do three sets of the other exercises, i'm now only 1 session behind a good long session tomorrow night and i will be laughing Lateral Lunge - 3 x 10Bent Leg Sit Up - 3 x 10Spiderman Pushup - 3 x 10 Sumo Squat - 3 x 20Flutter Kicks - 3 x 50Pushups with medicine ball - 3 x 10 Burpee - 3 x 10Torso Twist with medicine ball - 3 x 20Archer Pushups (on knees) 3 x 20 Overall i felt pretty good at the end, not totally exhausted, but did feel like i could have gone a bit harder.really missed the boxing part of my workout, but the paint should be dry tomorrow so it'll be on like donkey kong.Yeeeee Haaaaaa

  • Andre Fabre
    26 Mar 2015
    1:55 AM

    Monster session tonight ran out of time for my second boxing cardio circuit but hopefully can make it up tomorrow morning. Tonight was Shoulders, Legs, Calves & Chest- Up & down the rack if i'm honest i missed two full sessions on monday so i'm still trying to catchup, had to throw in part of mondays chest session. Assuming i can make up todays missing boxing circuit and mondays triceps workout tomorrow (thursday) i'll only be one session behind. I gotta stop sleeping in and these boxing sessions are brutal. I think i am finally starting to find my stride, pushing harder for longer and feeling good through the whole session. Gym owner Tom pulled me over tonight to talk to me about how much my body had changed over the last month or so, the change to my posture, the disappearance of my big belly, i mentioned i had lost 6kg and he believes it is more than that. I have been very fortunate to have so much great feedback in the last few days, its inspiring me to keep going and to work harder. Hard to believe at this point last week i was contemplating throwing in the towel for fourth time. I am very thankful for all the support and advice i have received not only from Tom but from all the challenge coaches and mentors. My thoughts are now occupied with goals and plans for once the challenge is complete. 2014 was a horror year for me both personally and professionally it would not be to far fetched to say the worst year of my life, culminating with having to walk away from the most important person ever to walk into my life, i often reflect on it and feel i have wasted the last 20 years. I have a new detemination not to waste the next 20, starting with giving others in the challenge the support that has been given to me. Right so tonights workout was as follows: (i really wish we could dump tables in this text box, should really get my spreadsheet finished so i can screenshot and attach photo) Deadlift, Clean and Press & Medicine Ball Slam Supersetted Deadlift 8@40kg, 8@60kg, 8@80kg, 8@100kg, 8@80kg, 8@60kg, 8@40kgClean & Press 8@20kg x 7Medicine Ball Slam 50 Ball - 10 reps x 7 sets Leg Press Machine supersetted with the following feet variations at each weight range Shoulder widthFeet togetherSumoHeels together15@40kg, 10@80kg, 10@120kg, 10@160kg, 10@120kg, 10@80kg, 15@40kg Calf raises on leg press machine - 3 sets of 15 @40kg Shoulders supersetted, increase weight with after each set. Dumbbell Lateral Raise - 15@8kg, 10@10kg, 10@12.5kg, 10@10kg, 15@8kgSmith Machine One Arm upright row - 15@10kg, 10@20kg, 10@20kg, 10@10kg, 10@10kgBarbell Front Raise - 15@20kg, 10@25kg, (6@25kg/4@20kg), 10@20kg, 10@20kgDumbbell Bent over Lateral Raise - 15@8kg, 10@10kg, 10@12.5kg, 15@10kg, 15@8kg Chest - supersetted, increase weight after each set Incline Dumbbell Press - 15@12.5kg, 15@15kg, 10@17.5kg, 15@15kg, 15@12kgDumbbell Press - 15@12.5kg, 15@15kg, 10@17.5kg, 15@15kg, 15@12kgDecline Dumbbell Press - 15@12.5kg, 15@15kg, 10@17.5kg, 15@15kg, 15@12kg Oh and i through in some seated calf raises for good measure 3 sets of 15. Well thats all for today folks, need some rest and a feed for tomorrow mornings walk, cycle and boxing session. Yeehaa

  • Andre Fabre
    25 Mar 2015
    11:59 AM

    Week 4 Day 3: Finally began the morning with my planned 7km walk to the train station. Hit the gym after for a 30 mins virtual cycle and morning boxing circuit, ran out of time this morning and had to get to work so could only finish one of the two circuits.The second circuit i'll use as a warm up for tonights legs session, so the breakdown 7km Walk from home to bayswater train station 30mins Virtual CycleBoxing Circuit: 3 setsBody Shot Punch x 100Lunges x 20Upper Cut Punch x 100Arm and Leg raise with medicine ball x 15Hook Punch x 100Drop Push-ups x 10 time to get some work done before the arvo session

  • Andre Fabre
    25 Mar 2015
    2:35 AM

    Winner Winner chicken dinner! ecstatic i am one of the winners of the Week 4 check-in i can't remember the last time i won anything. I think i was 10 years old, but enough of the celebration its time to get back to business. Breakdown of todays sessions Morning: 30mins Virtual CycleBoxing Circuit 1 - 3 sets Body Shot Punches x 100Step Ups 20 each legUppercut Punches x 100JackKnife x 20Hook Punches x 100Incline Push Up x 202 min rest between each set, focus on power punchesLegs stay shoulder width apart and rotate with the punch, feet stay stationary so i dont tweak my calf muscle. Boxing Circuit 2 - 3 sets Body Shot Punches x 100Mountain Climbers 25 each legUppercut Punches x 100Floor Wipers x 10Hook Punches x 100Diamond Push Up on knees x 202 min rest between each set, focus on speed Evening: 30mins Virtual CycleBoxing Circuit 1 - 3 sets Body Shot Punches x 100Squats x 20Uppercut Punches x 100Romanian Situps x 20Hook Punches x 100Push Up x 202 min rest between each set, focus on power punchesLegs stay shoulder width apart and rotate with the punch, feet stay stationary so i dont tweak my calf muscle. Boxing Circuit 2 - 3 sets Body Shot Punches x 100Burpees x 20Uppercut Punches x 100Double Crunch x 20Hook Punches x 100Decline Pushup x 202 min rest between each set, focus on speed I was busted after the boxing circuits had planned a weights session only managed to get through Smith Machine Bench Press 15 @ 20kg, 15 @ 40kg, !5 @ 20kgSmith Machine Wide Grip Bench Press 15 @ 20kg, 6 @ 40kg, 15 @ 20kgSmith Machine Close Grip Bench Press 15 @ 20kg, 1 @ 40kg, 15 @ 20kgKettlebell Swing - 3 X 15 @ 20kg My arms were so tired i nearly dropped the kettlebell on my head three times and couldnt get to 60kg bench press.i did manage to get 2 chin up reps out unassisted, i attempted the pull-up but only managed to get halfway up.Now i need to reset my goal for chinups - 3 sets of 5 by the end of the 8 week check in.Another encouraging thing is i got the burpees out with no calf pain so hopefully i can be back to running by the end of the week. Looking forward to the Up and Down the rack leg session tomorrow night, clean & press and medicine ball slams - woot woot

  • Andre Fabre
    24 Mar 2015
    1:03 PM

    Week 4 Day 2: This is the furthest i have made it in the challenge so far in all my attempts, yay me.i'm determined to keep going and make it all the way through. Didnt get a session in yesterday which was a bit frustrating and not the start for the week that i wanted. The weekend got a way from me and i didnt quite get my new 4 week program finished. Hoping to put the final touches on it tonight. I got in one of my new boxing cardio sessions this morning, got through it ok and in the time i have allotted in my daily schedule so that was encouraging and theres some wiggle room to increase the reps for some of the exercises in the weeks to come.I did struggle at the end on the chinup negatives and dragon flag negatives at the end, this is an area where i really want to improve. Three of my fitness goals by the end of the challenge are: 1 x Chinup unassisted1 x Pull up unassisted1 x Dragon Flag I also managed to do the mountain climbers, my dodgey right calf has prevented me from doing any mountain climbers and burpees for the last week and i was really improving with these exercises. I'm also concerned i will have lost ground on my distance running as i havent been able to run or skip for the last week. The virtual cycling helps and i'm liking the intensity i'll continue these sessions even after my leg comes good - when it comes good :-) I watched a football game on the weekend and the new zealand ironman, it inspired me to have a crack at one more season of football next year, on my previous attempts to get back into it my body just wasnt right and i struggled, but i have a chance next year with the goals i have set for this year with distance running, weight loss and strength training. I'm also keen to try a triathlon in the next year

  • Andre Fabre
    21 Mar 2015
    10:38 PM

    Week 3 Day 6: Early morning session today and smashed it out in 2 hours, my new best friend is a medicine ball.Uploaded footage of one of my circuits, will spend tonight finishing my program for the next four weeks.

  • Andre Fabre
    20 Mar 2015
    5:00 PM

    Week 3 Day 5: Really really sleepy this morning from a combination of training and work. Missed the morning session as i had a deadline but made it to the gym for a quick lunchtime session. 30 mins virtual cycle followed by a boxing circuit. I really wanted a good solid cardio session as i still can't run. This was also a test session for the boxing circuits that will make up my program for the next 4 weeks. Equipment: Heavy Boxing BagBoxing Gloves Circuit: 100 x Body Shot40 x Step-ups (20 each leg)100 x Uppercuts15 x Jack Knifes100 x Cross15 x Incline Push Ups 2 mins rest Repeat 3 times I walked out of that gym feeling like a million bucks and PUMPED!!! only 8 more weeks until i have the body to match

  • Andre Fabre
    19 Mar 2015
    12:23 PM

    Week 3 Day 4; Wery sleepy today, wery wery sleepy today. Started gym session with 30mins fasted cardio on the virtual cycle - always time well spent then moved into some boxing, had to stay stationary due to my calf still giving me beans Heres the workout (using the heavy bag) 3 sets of: 60 body punches60 high punches40 Step Ups3 sets of: 60 body punches60 high punches10 Squats3 sets of: Bent over row 15 @ 40kgAlternating Leg Up - 15 each LegKettlebell Swing - 15 @ 20kgAfter that i was stuffed and late for work so have to resume the rest of my workout this afternoon.

  • Andre Fabre
    18 Mar 2015
    2:29 PM

    Week 3 Day 3: Check In done and posted on instagram, going to wait until the weekend to re-do the fitness test.Hopefully my calf is good enough by then to get through the burpees and jump squats. Work up on time again this morning but was a bit tired caused i stayed at the gym late and had to wait for my washing to finish before i could get some sleep. Morning Cardio - 30 mins on the bike Weights Session One arm upright row smith machine - 3 sets @ 10kg Standing Barbell Shoulder Press - 3 x 10 @ 30kg Floor Wipers - 3 sets of 10 Chinup negatives - 3 sets of 5 Smith Machine Sumo Squat - 3 sets of 20kg Dumbbel Shoulder Press (Standing) 3 x 10 @ 12.5kg Medicine Ball Slam - 3 x 10 (last set with tricep extension - 50 ball) to be cont'd this afternoon

  • Andre Fabre
    18 Mar 2015
    7:30 AM

    Week 3 Day 2 Almost managed to space my meals at 3 hours, minor slip cause everyone was eating pies around me and i got peckish.Positive is that i didnt touch any st patricks say lollies or pies!!!! yeeee haa Breakfast - Eggs, avocado and 2 pieces wholemeal toast 9.30am - one of these days i will buy some pepper to make my breakfast kickass.Snack a roony - Apple @ 11.30 am2nd snack a roony - Supershred shake @ 12.30pm 2.30pm - quick waltz to the gym - 30 min session on the bike Lunch - Steak, rice, broccoli and cauliflower@ 3.30pm Found my new motivation force - Les Brown... listened to his youtube videos most of the afternoon while working on mindless spreadsheets at work.Took my beta pump and Cre8 carnage at 5.30 and was at the gym by 6.30.Started with another 30 mins bike session to warm up and get the blood pumping. Due to my calf i was wary about doing leg exercises so i smashed my arms and chest, then towards the end used the leg press, got in some stiff leg deadlifts and for the first time in ages clean and press.Didn't really stick to my program cause i couldn't do the burpees, mountain climbers, kettle bell swings but what i did do i smashed out.Tried some new things as well Chin Up negatives - 3 sets of 5Clean & Press 3 sets of 6 @ 20kgPushups with medicine ball - 3 sets of 10Bench Press - 10 @ 20kg, 10 @ 40kg, 10 @ 60kg, 7 @ 70kg, 10 @ 60kg, 10 @ 40kg, 10 @ 20kgWide Grip Bench Press - 10 @ 20kg, 10 @ 40kg, 10 @ 60kg, 10 @ 60kg, 10 @ 40kg, 10 @ 20kgClose Grip Bench Press - 10 @ 20kg, 10 @ 40kg, 6 @ 60kg, 10 @ 40kg, 10 @ 20kg On Decline Bench Bench Press - 10 @ 20kg, 10 @ 40kg, 10 @ 60kg, 7 @ 70kg, 10 @ 60kg, 10 @ 40kg, 10 @ 20kgWide Grip Bench Press - 10 @ 20kg, 10 @ 40kg, 10 @ 60kg, 10 @ 40kg, 10 @ 20kgClose Grip Bench Press - 10 @ 20kg, 10 @ 40kg, 10 @ 40kg, 10 @ 20kg Pushups on knees - 3 sets of 10Leg Press - 3 sets of 10 @ 80kg Wide StanceNormal StanceFeet togetherPenguin stanceIncline Shoulder Press - 3 sets of 10 @ 15kgBicep Concentration Curl - 3 sets of 10 @ 15kgDumbbell Overhead Tricep Extension - 3 sets of 10 @ 15 kgCable Chest Press - 3 sets of 10 @ 50 plateCable Shoulder Pull Down - 3 sets of 10 @ 40 plateCable straight arm pull down - 3 sets of 10 @ 50 plateStiff Leg Deadlift - 3 sets of 10 @ 20kgDips (unassisted) - 3 sets of 5 - woop woopHanging Leg Raise - 3 sets of 15

  • Andre Fabre
    17 Mar 2015
    6:53 PM

    Week 3 Day 2: Straight out of bed this morning, no wimpering now whining and walked to the train station (~3km).I managed to find a small hard ball last night at home that i am using on my calf. Still to much pain to run on at this stage but had no problems with a 30mins session on the bike at the gym - so thats some good news. St Patricks day today so work brought out potato pies and more drinks this afternoon. I have dodged the pies and will leave everyone else to the drinking while i head to the gym for a weights session. I might go a little later today than yesterday hopefully it wont be so crowded. I'll need to adjust the cardio in my program tonight on the train as i probably wont be able to run again until at least early next week.

  • Andre Fabre
    17 Mar 2015
    7:04 AM

    Week 3 Day 1: Well what a crappy monday, couldnt move myself to get out of bed for hours. Finally packed up all my workout gear and work clothes for the week and headed into work, was supposed to be up early to run to the train station instead i drove. Managed to stick to the food plan and eat every 3 hours, which is good. Took off at lunchtime for a quick run and now my right calf is worse than ever and i am doubting whether i should do any leg work tonight because of the potential to make it worse.I just dont understand why i am in such a bad funk today, i just want to pack in the whole challenge in all together, to roll over and give up, but i can't i've invested too much into this already and not just the money for the supplements. More importantly i'm tired of starting things and never finishing, of forever failing. I cannot, will not fail, not this time. I think i need to sit down and reflect again on why i started the challenge in the first place (apart from the fact i'm a fatty boombah :-) and couldnt fit into any of my clothes) I can see small changes but i still dont feel i'm making enough progress, that i should be making more and if my calves werent giving me beans i would be able to run faster/longer and skip but theres a fine line between bearing some pain and injuring oneself. I dont think i could handle a situation where i got injured, I weigh myself at least twice a day now when i know i shouldnt. I think i need to focus on trying not to self-sabotage, simplify things: Get up on timeHit cardio hardEat well during the dayWatch motivational videoSmash weights sessionSleep it offLater that afternoon... So i take my betapump and Cre8 carnage and watch a few motivational videos (https://www.youtube.com/watch?v=7iaLQZ73ujQ) to get me out of my funk and into a more positive frame of mind before hitting the gym. I decide to go light on the legs and not use any weights just focus on form and go hard on my arms & abs, make sure they are sore tomorrow.... well all i can say is it didnt quite go to plan - walked into the gym and its packed can't get near a machine or bench. Undeterred, skipping rope in hand I head straight for the boxing bag in the backroom, hitting the bag never fails to get me in a better frame of mind and its great to get the heart rate up. I was going well and at a point where my arms were getting tired, I decided to keep pushing reminding myself i will only improve if i keep going when it gets hard; then wham, my right calve pulls and pain shoots up my leg, frustration is too light a word for how i felt at that point. If it had of been only me in the room at the time there would have been many colourful expletives.Half of my brain is thinking no running or leg work for the next few days and i'm going to lose momentum, the other half is thinking of alternative cardio exercises - cycling, swimming. I limp over to see the gym owner for some extra advice on calf stretches, he manipulates my calf applying pressure - the pain oh the pain :-) but it becomes clear its more of a issue of tight fascia and shortened muscles that can be fixed with stretching and a foam roller which is much better outcome than a strained or torn calf. I had been using a foam roller for the last week or so which has been helping but i need to find that pressure point/s to release the muscles. The gym was still full at this point so i grabbed my gear and headed for home, i have enough free weights to do my arms and abs and theres some more pushup variations i want to try. Arrrgghh i just realised while writing this i left my car keys in the office at work, brillant just brillant, so now i've jumped off the train and have to wait for the next train back in the other direction, today is defintely not my day. But at least once its over i can start tomorrow afresh. Time I guess (while waiting for the train) to look at some of the positives over the last few weeks. I have successfully avoided putting my hand in the lollie jar for >3 weeks and am starting to feel less and less temptedNo alcohol or soft drinkLost 2 inches around my bellyLost 5 kilos so far (though my stupid head keeps saying i need to lose 2kg or more per week for the 12 wks as i need to lose ~30kg for my goal weight)My moods are much more stableRep range for Ab exercises and cardio exercise e.g. burpees is increasing each weeki actually look at myself in the mirror, before i would do anything to avoid itI successfully avoided an afternoon of free booze which for me is an achievementHavent been tempted to eat my favourite junk food snack - hot chips!My clothes are starting to fall on me differently, if i keep going i think within a few weeks my jeans will actually fall offSleeping better apart from the dreams where i am doing a workout at the gymSaving money - food is prepared in advance which means no last minute trips to hungry jacks, shopping trips to Woolworths or IGA that involve packets of chips, bags of lollies and a tub of icecream all consumed in one sitting or domino's online pizza order comprised of two pizzas, garlic bread and 1.25L coke zero which would also be consumed in one sitting. When you write it down then sit back and take a moment to think about it, its a heart attack waiting to happen and the primary reason why i lacked so much energy aside from the whole it was burning in my pocket and i'm on a tight tight budget as it is.One of the reasons why i started this challenge (again) was after watching some calisthenics videos on youtube (search for Frank Medrano - some amazing body weight exercises) I came to the realisation that i can't even jump a small fence these days, I couldnt pull myself up over a ledge if i needed to because i lacked the physical strength and was too overweight. People dont see me as overweight because when i gain its all over not just in one spot, like a big pot belly. In my current state I am actually obese There's a few things that i hope to achieve by the end of this challenge, i want to go surfing again but to do that i need the aerobic fitness to paddle and the flexibility & strength to move from lying down to standing. Its one of the reasons why i have so many burpees in the weights program. Surfing was something i loved as a teenager, i love the water and want to take a holiday somewhere and surf for a week. Another thing i want to do is run again, really run - not shuffle along like an 80 year old man; walk out my door start off at a good pace, pick up speed and run hard. I may not get there by the end of the challenge but thats were i want to be.

  • Andre Fabre
    15 Mar 2015
    5:34 PM

    End of week 3 photo bomb time! so i can see if theres is any change i have put in start photos followed by week 3 photos. One of my goals is to fit into my favourite pair of short, gave it a crack - not quite there yet - muffin tops need a bit of work Rest day yesterday to let my body recover, spent the afternoon at the beach with my daughter. Tonight i will hit the gym for a solid weights session

  • Andre Fabre
    13 Mar 2015
    1:10 PM

    Solid morning weights and cardio session, legs are sore. Umming and ahhhing about skipping this afternoons session. But i'm sure that will change later on. I still have more weights to get through today

  • Andre Fabre
    13 Mar 2015
    8:17 AM

    Week 2 Day 5: Woke up this morning half an hour before my alarm, only managed to get 4 hours sleep and i'm sure i woke up in the middle of the night trying to do bench presses in my dreams!!!! hahahaha. So i am up early and off to the gym for some morning cardio, no soreness in the calves which is a good sign, but i think i will warm up get in some stretches before hitting the treadmill as i have some extra time up my sleeve. Plus it friday so i can work and train late into the wee hours. I've had a real hankering for poached eggs with avocado and spinach on wholemeal toast all week; going to treat myself to it for dinner tonight - yup yup yup.

  • Andre Fabre
    13 Mar 2015
    12:30 AM

    Just finished weights session for Week 2 Day 4, time is starting to really move now, more important than ever to make the post of everyday. Foam roller seem to do the trick with my calves will give them another once over when i get home.Didnt use the skipping rope tonight, wanted to make sure my calves are good for tomorrow mornings run, I'm a little bit over running with sore calves, plus tomorrow is friday so i can stay at the gym as long as a i want - weehaa I made a template to capture all my meal times & workouts but i keep forgetting to put in when i eat and what i eat, its something that i will need to work on going forward. Tried a chin up with a band - still havent got even strength to lift myself up, managed to get 6 pulllups in with a band so thats encouraging. Attached workout for today, time to head home and wash my gear for tomorrow's sessions

  • Andre Fabre
    12 Mar 2015
    11:31 AM

    Week 2 Day 4: Starting to get behind in my daily blog's want to try and avoid that its quite cathartic and keeps me on track. 8km cardio on the treadmill again this morning, woke up feeling relatively fresh this morning after a late gym session last night. I think not walking the 7km home this week is having a positive affect, but i think i might re-instate them next week. Still not overly saw apart from my calves, this is starting to be a nuisance as it hurts to run and skip. I was hoping to get a fair bit of skipping in this week. Its also resulted in having to remove some of my leg exercises, mainly the Burpees which i was starting to make some progress on gotten up to 30 each set. Been getting the roller out the last two days to try and alleviate some of the pain, will continue as see how it goes. Definitely going to hit the pool at lunch time I dont know what it is but i am starting to feel different, thinking less and less about going to home to bed and sleeping instead of hitting the gym. Still feel like i am not doing enough and panicking a little as there is only 9 weeks left to get where i want to be - top 50. Probably one of the reasons why i am concerned about my calves, i'm currently working through the pain but i dont want to hurt myself because i want to up the intensity of my workouts and push harder. I want to get to the end of the challenge knowing i gave it everything

  • Andre Fabre
    11 Mar 2015
    10:28 AM

    Week 2 Day 3 - Totally missed bloggin yesterday, have a rent inspection this week so was busy with the house, admittedly with stuff i should have done on the weekend. Did manage to get in 8km on the treadmill. Again wasnt really in the mood, and almost walked out of the gym before i even started. Once i got to 4km after 30 mins my mindset changed and i pushed through finishing the 8KM in 54.12 sec, amazingly many years ago i used to run 10km in that time, maybe thats a goal for later this year. Now for today, quick morning weights session. Dropping back in the gym this afternoon, dying for a session in the water just to loosen up the muscles. Got some positive feedback from the manager at the gym today, who encouraged me to keep going and stay consistent.

  • Andre Fabre
    9 Mar 2015
    5:03 PM

    I made it to the gym for a run at lunch time, spent first 15mins walking on the treadmill, trying to get motivated and focused. In the end went to the toilet, got back on the treadmill and selected 30mins of interval running 1 min on, 1 min off. First 10 mins were at 10km and 8 km, then 20mins @ 13km & 8km but i managed to push the last 3 or 4 through at 15km. Covered 5km which i should be happy with but mood still hasnt changed, which leaves me wondering if there isnt anything else that could be causing my lack of motivation and lethargy? Should i just put it down to a bad day? I still have this afternoons weights session to go and right now i'm definitely not on the right headspace. I still just want to sleep..... My meals are all thrown off today as well, ate too much for breakfast and missed mid-morning shake.I need to wait half an hour before I can have lunch now. Maybe my moods is partly due to giving blood yesterday or it could be the lack of nicotene, its ahrd to tell as i changed a number of things in a small amount of time. Maybe its a lack of self belief that i can finish the challenge and achieve the goals i am setting for myself. I guess i need to trust myself and trust in the plan. I've been working my arse off more than i have in the past and can't see much change, a couple of inches at the waist but thats about it. to be cont'd..... Arggh - its now 3.20pm and i just can't concentrate have zero energy and focus Made i to the gym again this afternoon for a heavy weights session, think i might be a little saw tomorrow, still getting sore left heel and calves after each session, not sure what thats all about, had to skip walking lunge and 2 other legs exercises due to knee soreness will try and throw them into other sessions later this week

  • Andre Fabre
    9 Mar 2015
    1:25 PM

    Week 3 Day 0: I should be feeling upbeat and positive but i dont, i made the mistake of staying up late last night watching TV when i should have gone to bed. I ended up sleeping in a missing my morning run and feel like crap.Breakfast was oats and supershred and 2 apples, because i was starving, really feel like i am on the back foot today for some reason and just can't shake it. Lunchtime i will go over to the gym and get in my 8km cardio for today, maybe that will change my somber mood. I'm also feeling extremely tired, like i could sleep for days. Left my water bottles and shakers at home as well, not a very good start to the week at all, especially after such a good finish last week. Hoping i can turn today around cause right now i feel like giving up, walking over the lollie jar and feasting on chocolate

  • Andre Fabre
    8 Mar 2015
    2:05 PM

    VISION BOARD loading motivational quotes and photos of how I want to look at the end the challenge Quotes: Winners are ordinary people with extraordinary determinationThe difference between the impossible and the possible lies in a person's determination.A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.

  • Andre Fabre
    8 Mar 2015
    10:31 AM

    Week 2 - Day 0 Its progress photos time! Feet and calves are sore from stairs session yesterday, donating blood today so moving my gym session to this afternoon.

  • Andre Fabre
    7 Mar 2015
    5:49 PM

    Week 1 Day 6 Trouble sleeping last night, think it may have been due to the caffeine in the betapump. I dont drink coffee so my body is not used to the caffeine so next time i have it for afternoon weights session might take only half a serve. Another stair saturday at jacobs ladder Ran 5 times, walked 10 so achieved both goals set this week! Not sure why i a keep weighing myself constantly even though i know nothing good will come from it, i looked at it today disappointed nothing had changed, then realised i had actually lost 2kgs this week - bit of a worry Goals and things to tweak next week: 1. 5 x 8km runs - Monday - Friday2. Increase Skipping intervals in night weights session to 2 mins 3. Jacobs Ladder - 5 x Run, 5 x walk with 10kg Sandbag 4. Diet - halve the portion of rice, increase veges. 5. Eat slower as i am starting to get fuller quicker 6. 30 mins of pushup variations each night

  • Andre Fabre
    7 Mar 2015
    1:06 AM

    Killer weights session tonight, addeding 1 min of skipping between each set to keep the heart rate up. Next week i'm going to bump it up to 2 mins and work on different progressions, not sure why but i find skipping really fun.First session with intra-boost and betapump - had to force myself to go home after a while cause it was getting late. Making progress on my dragon flags, got 3 negatives all the way down in each set which got me even more pumped.First time in a long time i have bounced around the gym. Looking forward to Stair Saturday - aiming to hit another goal this week

  • Andre Fabre
    6 Mar 2015
    9:48 AM

    Week 1 Day 5: Finally my Max Stack arrived yesterday, Awesome! everything i need to go that little bit harder. Took yesterday afternoon off from second cardio and weights sessions, just to freshen up the body a bit.Last thing i want to do right now is burn out in the second week. Did my 7km run on the treadhmill this morning in less than 50 mins, was good to include some intervals and increase the intensity. Goal 1 for this week - 4 x 7km runs - acheived!! :-). Next week 5 x 8km going to make it to the next train station on the line.Looked over my starting and week 2 photos this morning and can notice some changes to my body shape even though i didnt lose any weight, not sure why but when i first looked at them it appeared as if there was no difference at all. Maybe the change of mindset is allowing me to see things differently. At this stage i think i will finisht the day off with a good solid weights session - will keep me out of trouble on a friday night - get a good nights rest and smash Stair Saturday tomorrow.

  • Andre Fabre
    5 Mar 2015
    9:55 AM

    Week 1 Day 4: Got home a little later last night than i had planned, so started a little later this morning. Really had to push hard to make it through the 7km run this morning, my legs have really taken some punishment this week. Weights session was a mission, i almost had to crawl out of the gym, but i managed to stick it out apart from the bear crawls. Still on track for my Mon - Thurs - 7km runs - i left to go, thinking about increasing it next week to 8km next week.

  • Andre Fabre
    5 Mar 2015
    2:19 AM

    Somehow made it the 7kms home, fish, sweet potato and salad for dinner. Time to pass out and get ready for tomorrow

  • Andre Fabre
    4 Mar 2015
    10:48 PM

    Managed to dodge cake day without too many dramas and my unblemish record against the lollie jars remains intact! Smashed another gym session, less nagging in the back of my mind not to go today, which is a positive. Circuit 1 - 3 Sets of each Barbell Bent Over RowAlternating Toe ToucherBarbell Hack Squat Wide StanceKettlebell Swing Circuit 2 - 3 Sets of each Dumbbell Bent Over RowAlternating Leg UpsDumbbell SquatMountain Climbers Circuit 3 - 3 Sets of eachSeated Cable RowArm & Leg Raise with Medicine BallPistol SquatBurpees Circuit 4 - 3 Sets of each Barbell ShrugCrunch HoldStiff Leg DeadliftsStep Ups Now its time for a pleasant 7km walk home, i hope i'm sore tomorrow if not i have to work harder.Might even throw in a quick swim session if i get time, help loosen the muscles and recover.Will see how things go

  • Andre Fabre
    4 Mar 2015
    12:33 PM

    Week 1 Day 3: Willed myself out of bed this morning, calves were sore for the first 3 and 1/2 kms of my 7 km run. Solid gym session, included some 1 min skipping sets to keep the heart rate up. Still no sign of my max products hopefully they get delivered today Time for breakfast, eggs on toast. Its cake day at work today - lots of temptation so have to avoid the kitchen at all costs. Have filled 3 water bottles so that should keep me safe until lunch.

  • Andre Fabre
    3 Mar 2015
    10:28 PM

    I was absolutely positively making every excuse possible to skip this afternoons gym session all day long and its 50 feet across the road........ In the end i decided to go and somehow had my best session yet, pushed my myself through each circuit. Abs exercises increased from 10 reps to 15 Burpees from 10 reps to 20 reps Flutter kick from 20 to 50 Mountain climbers from 20 to 40 I dont know what got into me i forced myself to go harder, with as minimal rest as possible. Now i'm thinking about skipping the 7km walk home, but i only get one chance at making the most of today, so even though i probably wont make it home until 10.30pm and will be having a nitetime shake for dinner; I'm going to leg it home. Hmmmm i wonder how many calories one burns in a 7km walk.....

  • Andre Fabre
    3 Mar 2015
    1:08 PM

    Week 1 Day 2: Disappointing start to the day, ran 7km to the train station and realised i forgot my work pants and food for the day, was geared up for a good weights session which i know have to postpone to the afternoon. After reading the forum have realised i am taking too much protein and need to make some tweaks to my diet which may be the reason i'm not dropping as much weigth as i had hoped. Bananas need to be removed entirely, i have to stop eating mangos due to the high sugar content and have even though working out two sessions a day make sure i only have one afterwork out shake & one set of BCAA's. Not sure I am getting enough water at the moment either, i drink copius amounts during and after sessions but not sure if this enough so will need to monitor during the week. Its just occurred to me i have be focusing too much on the negatives and need to make the most of the small changes as well, might improve my motivation to keep going. Positives over the last week: Included the S-L-O-W approach to the weights program, this alllows me to tire my muscles and work to failure without using huge weights.I have managed to avoid the lollie jars and peanuts at work for since starting the challenge, these were a big weak spot in previous attempts to lose weightmy stomach appears to be shrinking as i am full before finishing all my meal, may need to reduce meal sizes going forwardcardio is weeks ahead of where i planned to be, originally i was only planning to cover 7km by the 4th week of the challengei managed to stay away from the bottleshop on the weekend and the pubi built my own parallete bars - still need a little tweaking as they are a little unstablei trained at least once a day everyday since the challenge startedi was able to fit into a t-shirt which i couldnt 1-2 months agolots of reasons to keep going

  • Andre Fabre
    2 Mar 2015
    10:02 PM

    Finally managed to get down to the gym today, was very lethargic, had not motivation at all an lacking energy. Not happy with the session at all, but tomorrow is another day, looking forward to the morning run tomorrow, hopefully that will get me back on track. This weeks goals: 7km run each morning Tues -> Friday - no more walk/runs Stair Saturday - 5 x run, 10 x walk

  • Andre Fabre
    2 Mar 2015
    10:58 AM

    Week 1 Day 1: time to upload progress photo's

  • Andre Fabre
    2 Mar 2015
    1:36 AM

    Solid gym session today, included skipping into the workout to keep the heart rate up. Mentally starting to be very 'up and down', no longer falling back into old coping mechanisms of alcohol, cigarettes and junk food. The more I think about it these weren't really coping mechanisms, they were/are avoidance mechanisms because I was unwilling to deal with certain issues and choices made in the last 2 years, one in particular that have hurt me very deeply and fills me with regret. Its the end of the first week I have worked out every day and some days twice, I'm having doubts i can change my body to meet my goal of top 50. I havent lost any weight this week, I know the coaches advise to ingore the scales but i can't help it. The fact that depending on where i put my scales in the house, the weight varies 5kgs it pretty annoying as well. I havent really been feeling sore other than my calves from the stairs session so i think its safe to increase the weight a little. This week i'm going to work on increasing my cardio and utilising Harp's tip on lifting slowly..

  • Andre Fabre
    28 Feb 2015
    10:48 PM

    Powered down a tasty chicken and salad for lunch, followed by a quick nap then down to the local pool for some laps. I love the water and swimming is one of the best things to help me recover from the stairs session this morning. I'm still surprised i managed to make it to the pool i made every excuse to put it off all afternoon. The only exercise in my program for tomorrow is another swim session but i'm tempted to hit the gym for some solid cardio and a weights session, it will be early sunday morning as well so i might get the run of the place. I've really been enjoying the food, have discovered a lover for avocado, its satisfying after a good work out to sit down to some tasty healthy food and not feel guilty. However, i was still tempted a few times today to grab a soft drink, or a packet of chips or a packet of smokes. I opted for water, a supershred bar and nicorette gum. another temptation successfully averted, baby steps Andre baby steps.

  • Andre Fabre
    28 Feb 2015
    5:35 PM

    Max Stack has still not arrived so had to amke a quick trip to shops to pick up some supershred to get me through this week :-)

  • Andre Fabre
    28 Feb 2015
    5:25 PM

    Day 6: Its stairs saturday at Jacobs ladder, got through 10 climbs of 200 steps, with 10 pushups between each climb, was spent by the 6th lap, but managed to push on through to the end. Improved on last week and managed to run up the stairs a few times.

  • Andre Fabre
    27 Feb 2015
    11:18 AM

    Day 5: Finished last night with another gym session and 7km walk/run home from the train station. Ran the first 4 km, then interval walk then run for the rest of the way. Woke up this morning before my alarm..... bit the bullet and ran from my house all the way to the train station, i originally thought it was 8km but checked again on google maps and its 7km. Rode the train into work and was really tired by this point and unsure i had the energy to hit the gym for a weights sessions. Somehow managed to talk myself into it and now i'm more exhausted but glad i went. Thinking of mixing it up and treating myself this afternoon by going for a run on the beach instead of a running home. Added bonus it will keep me out of the house so i'm not tempted to hit the bottleshops in search of beer. Max Stack still hasnt arrived, i think i have 2 days worth of protein left, if it doesnt come today i'll have to pick some up tomorrow.

  • Andre Fabre
    26 Feb 2015
    3:17 PM

    Just checked the delivery status of my max stack - might not get it until mid-next week!! putting me way behind the 8 ball. Not to mention i'm running low, i might have to go instore and get enough supps to get me through until next week. Lord knows how i wil find the money though.

  • Andre Fabre
    26 Feb 2015
    11:25 AM

    Day 4: Finished up last night with another walk/run over 7km, half way through i didnt think i was going to make it, but managed to push on through. Started this morning with another 3km walk, then 4km run felt a little bit sore but was keen just to get more miles into legs. Went hard in this mornings gym session, starting to feel tired but energised (if that makes sense) afterwards. Hopefully my Max Stack gets delivered today, they ran out of stock for the NAGG and intraboost so i've had to wait until they had more shipped in. Keen to try the intraboost, NAGG and betapump. i'm almost out of my Supershred and finished my Nitetime protein last night. Had a random thought this morning, its probably out of a quote i've heard somewhere along the line, but you really only get one crack at each day in your life. I need to remember during the challenge: each time i feel like going home instead of walking 50m across the road to the gym (yes, the gym is 50m across the road from my workplace) - you only get this day once!each time i feel like ignoring my alarm and going back to sleep - you only get this day once!when i'm running and feel like i can't make it to the end - you only get this day once!when i'm tempted by the bloody lollie jars at work - you only get this day once!when i'm thinking i need a beer - you only get this day once!I get 87 days and have to make the most of all of them to get the results i want. 83 days to go.......

  • Andre Fabre
    25 Feb 2015
    11:39 AM

    Day 3: Woke up on time today - Woohoo and calves werent as sore as the previous two days so that was another bonus. Slogged out another walk/run this morning - almost fell asleep on the train on my way into work. 4km Run, 3km walk amd gym session - looking forward to breakfast and another session tonight.

  • Andre Fabre
    25 Feb 2015
    12:48 AM

    Just finished nite time shake and waiting for gym clothes to finish in the washing machine. Feeling more upbeat than yesterday, Max's Supplement Stack Pack has finally been dispatched, hopefully i will have everything i need by tomorrow or friday. Another gym session this afternoon, was in two minds about going but stuck with it. Gave me some confidence that i can get through my daily programme, though the 8km walk home seem to take forever. i never knew i could get so excited about tomorrow's dinner - fish and salad, i think its more a case of having the food prepared earlier and not having to stress about what to eat when i get home. The only thing i am concerned about at the moment is i'm drinking heaps of water and seem to be retaining most of it. Day 2 finished - onto to day 3, sore calves and another run!

  • Andre Fabre
    24 Feb 2015
    12:12 PM

    Day 2: Not a great start to the day, set my alarm for 4.30am instead of 4am Calves still felt like lead when i woke up, and was in two minds about going for my walk/run.i decided to suck it up and once i got warmed up i couldnt feel the pain in my calves anymore. 3km run/4km walk - total 7km Gym session felt really good and glad i went, just not looking forward to when my body cools down and each step feels like lifting concrete pillars, but hey, stair sessions will do that to a person and i'm already gearing up for another one this weekend. time for some oats........ Motivation Quote for the day: "you cannot fail forever"

  • Andre Fabre
    23 Feb 2015
    11:51 PM

    Almost stuck to the diet today, snuck in a couple of homemade meatballs as i didnt have enough steak portioned up for dinner. for some reason i was starving all day maybe i'm havent got my portion sizes down pat yet Dodged the lollie jar and fruit bowls at work successfully today, it is always difficult but it should get easier, maybe i should call in sick on cake day each month. :-) Grabbed a Body Fat calculator off google and punched in the numbers - 31% body fat..... 1 third of me is fat!. I'm scientifically obese, reading that figure hurts more than my profile picture. I knew and understood the challenge was/is going to be a long hard journey, but the more i get into the planning, - body measurements, profile photos, fitness test, body fat percentage its becoming more and more daunting, doubt is creeping in as as always as its only day one. On the flip side i guess you have to know your baseline in order to set your goals. I know have a clearer plan than ever and its time to set the goal and commit. CHALLENGE GOAL: Top 50 WEEK 1 Goals: 1 x 8km Run15 x Jacobs Ladder Stair ClimbI have been watching motivational speeches on youtube and reading motivation quotes, one specific quote slash mantra from Eric Thomas has been repeating in my head. https://www.youtube.com/watch?v=WTFnmsCnr6g "When you want to be succeed as much as you want to breathe, then you'll be successful" Watching these videos is probably the only things thats kept me from making run for the chips and icecream isles at the shops. I just need to keep reminding myself this feeling is temporary

  • Andre Fabre
    23 Feb 2015
    10:57 AM

    Day 1 of the challenge and i must admit my calves were sore when i woke up after yesterday's steps session at Jacob's ladder. just finished 4km run on the treadmill and weights session - winning ! Daughter helped me out with my body measurements last night: ____________________ | Chest | 45in | | Left Bicep | 15in | | Right Bicep | 15in | | Waist | 45.5cin | | Hips | 46in | | Left Thigh | 27in | | Right Thigh | 26in | | Left Calf | 18in | | Right Calf | 18in | ____________________ Body Fat percentage - 31% Body fat percentage is shocking.

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