in instances where you have injuries bro, focus on making cardio the non negotiable - moving your body will aid the process and even mobilise you if you choose the right movements - lower back issues I would recommend recumbent bike as it takes strain off the back!
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Exactly mate, thatās why my steps are part of my daily routine. The difference this has made is unbelievable
BOYSSSSS!!
Just a little video checkin with you all! look out for the webinar link so you can ask questions in real time but anything you need answering drop me a line!
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Yes mate I Iām a active person via work I donāt lie down to injuries as such still managed my 6 days of gym , increased the stairmaster and cross trainer etc but actually physical upper was changed for more reps of a lighter weight, got me through and back on track physically
Thanks ash, if we canāt go to gym in the morning , can we hit the cardio after workouts ?
So only just realised we donāt actually need to do a weekly check in like Last year 
I was posting on some poor guys post with photos of my man milkers out 
While Iām here and the post is hijacked 
how we all getting on whatās every oneās goals via this course/comp thingymabob
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Yes you can!!! I prefer cardio after so we can maximise volume during the weights
I am still gonna do a weekly check, for me it makes it more accountable, plus I get shit from the guys at work if iāve done very well and a pick me up if Iāve done great.
Although this week I only posted my weight, i had a rubbish week, but I still lost .4kg so a half win.
Iām not gonna hit my goal this year. I thought with the progress i made last year 118-105, I could smash it this year down to 100, but all Iāve done so far is 3.6kg.
I think my goals are a yearly thing, not just a āquick fixā. Like @Ash_Trans4mCoach has said before 12 weeks is to break bad habits and enforce new ones. I just need to enforce it and not get complainant.
PS Ash if you ever feel the need for early free PT sessions Iām more than happy to give you my gym address hahahaha
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Man milkers out! 
That made me chuckle first thing this morning
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Took advantage of some good lighting at the start of the week. Excuse the silly face
Looking forward to seeing what the next few weeks brings.
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dont have my transform card with me. Currently working offshore. Back home 4th march. Current progressā¦.when is the final entry to be uploaded ?
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Solid progression that lads 
you both look awesome, keep going 
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Some solid progress there! Big push for the final 4-5 weeks now.
Upping the daily steps and increasing cardio now.
hahaha! maybe one day! If you get to the shoot we can train before!
The second half of this week my household was rifled with a sickness bug Wednesday night it started with my boy , so I had to focus on him so my diet was non existent as in a never ate with worry , Friday night I was blooootered with it myself so from Friday to Sunday morning I was lucky if I managed 1000 cals , circa 75 on Saturday alone (1/2 a protein yogurt) Sunday morning I managed to have my bagel thins and chicken , had a couple slice of dominos pizza as the kids wanted their delayed faturday treat , dropped a fair amount of weight this week , but anticipated that with the āwater lossā over the weekend with the bug , so al monitor this week and get my average weight again on Saturday coming
So after my last post couple weeks ago I was fluctuating 15st7-15st9 as of Monday 23rd was 15st7again
The second half of this week my household was rifled with a sickness bug Wednesday night it started with my boy , so I had to focus on him so my diet was non existent as in a never ate with worry , Friday night I was blooootered with it myself so from Friday to Sunday morning I was lucky if I managed 1000 cals , circa 75 on Saturday alone (1/2 a protein yogurt) Sunday morning I managed to have my bagel thins and chicken , had a couple slice of dominos pizza as the kids wanted their delayed faturday treat , dropped a fair amount of weight this week , but anticipated that with the āwater lossā over the weekend with the bug and major deficits this week , so al monitor this week and get my average weight again as Iāve still been smashing my water and hydration additives, so on Saturday coming hopefully keep a good loss with a little bit of anticipation added onto todayās weigh in
Weigh in today 15st 4
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So week on Iāve absolutely smashed it, kept the weight off and then some
Last week I felt I was deeed and my weight dropped mahooosively to 15st 4
The sickness and nausea feeling continued a few days into the week, so my appetite was very low, some stuff I fancied to eat , made , put in my mouth and was like 
nope , literally lived off bagel thins and chicken slice and protein yoghurts and the per4m bars tbh it was boring , but it hit high protein and was pretty tasty
This week I weighed in at 15st 2
So from start 16st 8lbs (iirc would need to check )
Today 8th march 15st2
Total 1st 6lbs off and that was after a slow start , similar to last years loss but Iāve been smashing the cardio being unwell as I felt physically weak so potentially thatās helped , but the stair master aka stairs of doooom is still my nemesis , like a love hate relationship this week I aim to push for 6-10 pull ups , Iāve always managed 3-5 so I want to double that witch the usual training sessions resuming this week
Well done bro glad to hear you have made such a huge progression with your weight! Keep up the good work 