The main goal for this week is to start going to the gym as I didn’t get around to it last week. I have decided that The days that I am in the office do not give me enough time to get a proper work out in before I have to go to the office so I am changing my gym days up to reflect that:
Monday – Sprints AM – Shoulder weights PM
Tuesday – Gym AM
Wednesday – Sprints AM – Shoulder weights PM
Thursday – Gates Bath
Friday – Gym AM
Saturday – Gates Bath
Sunday – Recovery Ride E-Bike
Along with the added gym and sprints I will try and get 15k steps a day during the week and 12k Steps at the weekend. I am basically aiming to do one thing every day for now other than Sprint days when I will get my shoulder sequence weights in at home in the evening.
Sunday 26th April 2026
Weight = 103.7 kgs
Steps = 15821 Steps
This morning I woke up at 6:45 without am alarm and chilled on my phone for a bit then organised the house a bit before jumping on the treadmill at about 7:45 and then did 45 minutes on the treadmill (over 4305 steps done), I then had some shelves to put up so that I had somewhere to put my water bottles and then I had to clean the house as my parents were away and the place was a shit pit which was not helped by my niece and her friend being there all afternoon/ evening yesterday un -supervised 🙁
it took me until about 1 pm to get the house all spic and span and then I got changed and went headed to Bath via Screw Fix to pick up some bits that I bought yesterday on-line.
While I was driving I was thinking about my training and I think that I will give it a couple weeks to add sprints to the mix so for now I will just walk first thing and then do the shoulder sequence with dumbbells in the evening on Monday and Wednesdays.
I am resting today as I am knackered from all the DIY over the past 4 days and need to be ready to go tomorrow morning!
Monday 27th April 2026
Weight = 103.8 kgs
Steps = 12272 Steps
So Sunday into Monday I woke up about 1:40 feeling really sick and was sick for the rest of the night so about 6:30 I called in sick from work and then went to sleep and tried to feel better! I was feeling better later in the day so I decided to do my on call anyway. While on call I walked on the treadmill until I made 12000 steps then I stopped. By the end of the day I managed to get to 12272 Steps for the day which wasn’t bad considering I was sick!
Tuesday 28th April 2026
Weight = 103.2 kgs
Steps = 15439 Steps
I woke up early and did my weigh-in and I had dropped 103.2 kgs! I was feeling better so I walked for 45 minutes before work and then worked until 12:00 then headed to Bath and cracked on with painting the Kitchen. By the time i got home at about 8 pm I still had about 5k steps to get to 15000 steps so I walked the steps off on the treadmill again.
By the end of the day I was on 15439 Steps 🙂 The only issue was that I couldn’t sleep until 23:00 which was not ideal!
Wednesday 29th April 2026
Weight = 103.3 kgs
Steps = 15692 Steps
This morning I woke up at 5 am feeling a little tired from getting to sleep late but I got up and did my weigh-in and I was only 0.1 kgs up which is impressive as I ate crap and drank fizzy in my eating window! I then walked on the treadmill for 45 minutes and then showered and headed to Bath. When I got to Bath I grabbed my work stuff and the GT Pro Series 24″ and rode into the office. When I got to the office my profile stem and Hume Health Pod were waiting for me on my desk! I then worked until 15:00 and then rode home again carrying the Hume Health Pod as it was too big to fit in my bag!
When I got to the flat I made some food and then chilled while I waited for my Amazon deliveries then I had to walk across town to grab my son’s car back as he gave his mum a lift back from my house!
I got home about 8:30 and walked to get to 15k steps and then got ready for bed and went to sleep. I managed to get to 15692 Steps by the end of the day.
Thursday 30th April 2026
Weight = 105.6 kgs
BodyFat = 35.4%
Steps = 15324 Steps
So this morning I set up my Hume Health Pod and I was in for a shock! My weight is actually 105.6 kgs not the 103.xkgs that my FitBit scales were telling me that I was 🙁 AND I am currently 35.4% bodyfat and have a metabolic age of 61 somehow!
I guess that I now have an accurate starting point to move forwards on and I now have goals to reach which is always a good thing! The Hume pod has also highlighted that I have lost a lot of muscle mass especially in my Trunk which I sort of knew due to my lack of exercise due to my shoulder injuries! This has highlighted that I really need to get back in the Gym ASAP!
My current Muscle Tally is 3.5kgs on my right arm, 3.4 gs on my left arm, 30.5 kgs on my trunk, 11,3 kgs on my right leg and 9.8 kgs on my left leg. This shows that both my left arm and leg are lagging behind of my right a bit! Bodyfat percentage is very high in my Right arm (29.3%), Left Arm (29.3%), Trunk (34.8%) and Left leg (27.4%) and my right leg has high fat percentage of 23.9%. All in all not good!
I think that this is the wake-up call that I needed to get my arse in gear and get to the gym and sort my life out! I also need to start riding the ebike into the office again as I have been being lazy and driving in for the past month or so which has meant that I am missing out on 3 hours of cardio 2x a week as well as losing 3 hours of alone time as well 🙂
To make up for being lazy I am going to ride into Bath at lunch time to make up for it and see how that helps with the weight loss tomorrow 🙂
I need to also sort out my diet again as I have been eating like crap this week and I am back on the fizzy drinks which has to stop! Over the week-end I will get into the gym and pull the band aid off and get working on building muscle! I was watching a video online where it talked about new research of burning more belly fat when you work out your abs BEFORE cardio so starting next week I will do some ab work before I do my walking to see how that goes 🙂
So my plans changed as I thought I had scrapped my car so had to wait for the guy to come and pick it up BUT when he arrived 2 hours late he looked at the catalytic converter and said he couldn’t take the car due to company policy! so I wasted and afternoon for nothing!
After the guy had left I went back on the treadmill and got to 15000 steps which was a real struggle and seemed to be take forever to get to my goal and stop. I managed it by 19:30 and then chilled for a bit before getting ready for bed about 21:00 and going to sleep!
By the end of the day I was on 15324 Steps so not bad!
Friday 1st May 2026
Weight = 103.7 kgs
BodyFat = 34.7%
Steps = 15470 Steps
So this morning I woke up later about 6:15 and realized that I had forgot to set my alarm to 5 am even though I was sure that I did! Anyway! I was well rested and got up and did my second weigh-in on the Hume Health Pod and I was quietly surprised that I had dropped 1.9 kgs to 103.7 kgs and my bodyfat was down 1% too 🙂 Looking on the bodyfat summary I dropped 0.8% bf on my trunk and 1% on both arms too so my trunk and right leg are High body Fat and the rest of me is Very High still which is an improvement on yesterday where I was Very high everywhere other than my right leg 🙂 So I am still really fat but slightly less so today 🙂
I am currently doing my morning walk but again it is a struggle and my steps seem to be climbing REALLY SLOWLY again 🙁 I think part of the issue may be my phone so I am resetting it as I am walking at my usual 3mph and it is way slower than it was earlier in the week!
I am also noticing that my left knee is starting to hurt again so I am going to buy some more nmn to try and nip that in the bud before it gets to be a thing again and gets in the way of my training!
In the afternoon I walked and worked and was done with my 15000 steps early so that I could chill in the evening and watch some films as I haven’t had a chill evening watching films for ages. By the end of the day I was on 15470 Steps.
Saturday 2nd May 2026
Weight = 103.7 kgs
BodyFat = 35.2 %
Steps = 15452 Steps
This morning I woke up without an alarm at 6:30. I got up and did my weigh-in which was the same weight as yesterday BUT slightly higher body-fat 🙁 I put this down to eating a lot yesterday as it was my normal eating or cheat day! I then chilled until 8:00 when I got on the treadmill and walked for an hour before going to have a shower and realizing that I had forgotten to put the water heater on so I out it on then chilled a bit more waiting for some hot water! I was out of my shower and dressed by 11:00 so I headed to Frome to fill the car up then headed to Bath to get on with decorating the flat! In between painting I watched the 3rd National of the year in Glasgow to see how my friends were getting on. I got quite a lot done today I did the 3rd coat of paint in the kitchen done and also a full coat in the bathroom and hallway too so tomorrow I should be able to get the 1st coat of paint done in the lounge as well 🙂 Then Monday I should be able to get the bedroom done and then its just inside the windows in the kitchen and bathroom to do and then the woodwork and then its all done and I can get it on the market and sold 🙂
When I was chilling I was watching more videos about skipping and I think that I need to add 5 minutes of skipping to my routine on Monday, Wednesday and Fridays along with 2 x gym sessions as well! I will start on Monday with the skipping! I will continue with the 15k steps as day EVERY day as well as I am feeling so much better from doing that too!
Week 18 Summary
This week has been really good walking wise as other than Monday I have been consistently over 15k steps and Monday I still managed 12k steps plus riding the BMX to and from the office too so that adds up to over 15k in my book 🙂 I am pretty chuffed at my steps done this week as I have done 105470 steps for the week which averages out at 15067 steps a day so I scraped over the 15k for the week 🙂 Also Monday I was ill in bed too so 12k is a monumental effort when sick 🙂
| Sunday | 15821 |
| Monday | 12272 |
| Tuesday | 15439 |
| Wednesday | 15692 |
| Thursday | 15324 |
| Friday | 15470 |
| Saturday | 15452 |
Weight wise I haven’t lost any weight as I started on 103.7 kgs and finished on the same ALTHOUGH I started the week using my FitBit scales and finished on my Hume Health Pod scales which are more accurate and 103.7 kgs on the Fitbit scales was 105.6 kgs the next day on the Hume scales so I think that my FitBit scales were just not very accurate! Moving forwards I will be able to be more confident in the weight measurements and will also have way more metrics to compare such as bodyfat and lean mass measurements too 🙂
I am pretty chuffed at my steps done this week as I have done 105018 steps for the week which averages out at 15003 steps a day so I scraped over the 15k for the week 🙂