Last week was really bad timing to relaunch myself into a fitness regime again. Having just moved from the UK to Sydney, our container arrived on Wednesday and I had to do 6 hours of removals on Tuesday in preperation. I spent 16 hours unpacking on Wednesday, with 12 hour days on Thursday and Friday. I was totally knackered and unable to get into training. I guess the lifting of 253 boxes up and down stairs did me some good though 
So I had to postpone the starting of a proper routine. I kick started again today with a chest workout this morning. I upped the weight by 5 lbs from last week. It felt amazing though. A real rush of endorphins and I’ve felt it all day… This should be a really good week, just getting my mind focused before Christmas (which should help me avoid too much over eating).
Cheers, M
My first proper set of chest exercises since arriving in Australia consisted of:
5 minute warm up run
4 sets of flat dumbell bench press (35lb each), 10 reps
4 sets of flat dumbell flys (30lb each), 10 reps
4 sets of flat dumbell bench press and twist (35lb each), 10 reps
4 sets of decline dumbell bench press (35lb each), 10 reps
Stretch
All felt great and ready to up the weights next week.
Plan for this week is early morning weights on Monday, Wednesday and Friday, along with 2 decent runs (7K+). I need the cardio to burn some excess body fat, but need to up the weights to maintain muscle mass and definition. I’m not aiming for the ‘classic’ runners body. Hopefully this is the right balance.
Sydney, Australia. I have arrived in the land of beautiful, happy people. Sydney is everything I’d hoped for and a hell of a lot more besides. It took 18 months of organisation but I finally made it.
A big part of my fitness motivation over the last year or so has been thinking about getting a body suitable for public inspection at Bondi Beach. I think I have come a long way on that path (losing around 8KG and shedding 8% body fat), but I am not happy with where I’m at. I’m not embarrased to take my top off, which is a huge start, but I can’t quite say I’m really proud of my body yet.
So I am now drawing a line under the last 18 months. I am a lot fitter, significantly healthier and much better educated about exercise. I now want top set me goals for the next year and see where I can get to with another step up in my approach. I will reinvigorate this blog with lots of new ideas, my ups and downs along the way and my path to being able to run well and look good.
My new program started this morning and I am feeling the love for training again (after a long holiday and lots of stress/hassle associated with moving 12000 miles with a wife and four kids). My wife has been incredibly supportive of my fitness program over the last 12 months and I am so grateful. This is a huge part of the liklihood of success or failure.
I hope you enjoy following the journey and pick up some tips along the way. Please feel free to add comments or email me directly with any questions.
Cheers for now. Mark