congrats on the loss...can't wait to see what you look like at your goal weight

I had my body fat measured and I am 11%. Earlier this summer I was 13%

are planning on going any lower than that...12% is the lowest level a non-competitor shoul dbe at as that is the essential fat your body needs to exist.

I am at 11% and wouldn't mind seeing what I can get to. It is a sickness thatI have. But you know, this is a Friday and I have a bag of Hershey kisses calling my name.....damn those little chocolates! It will take me 4 days to get here after I eat them again.

keep up the great work. you're a real inspiration. Your abs kill.

Decline dumbell press
20 lbs x 20
25 lbs x 15
30 lbs x 15
25 lbs x 15

Incline Dumbell Press
20 lbs x 20
25 lbs x 15
30 lbs x 15
25 lbs x 15

Iso Wide Lateral Press Machine
50 lbs x 20
70 lbs x 15
90 lbs x 12
50 lbs x 15

Cable Cross Over
30 lbs x 15
40 lbs x 15
40 lbs x 15
30 lbs x 15 (or until failure)

TRICEPS
Standing pushdowns on lat machine
Curvy bar
60 x 20
70 x 15
80 x 15
90 x 12

V bar
60 x 20
70 x 15
80 x 15
90 x 12

Rope over head w/lat machine
30 x 20
30 x 20
30 x 20

abs
100 sit ups....2 sets
oblique crunches
30 x 3sets

Oh, I wish I had cable crossovers at my gym.

Your workouts look so organized Terry. How did you learn how to set up your programmes - are you a personal trainer?

I actually bought a book about 7.5 years ago and taught myself how to train. Over the years I have gotten the advice of the body builders at my gym and have tailored my work outs to what my body reacts to the most.

Hey Terry, thanks for your comments in my picture gallery. I've been very busy and haven't been able to take the time to thank people, so I'm playing catch up.

I don't have any updated pics that are really show any improvement. I'm working on it though, and hoping it won't be TOO long before I do!

Legs on Sunday and a 30 minute bike ride


Today I did a 1 hour bike ride followed by my ab routine......then breakfast!

ABS 200 sit ups
crunches on exercise ball

Incline Dumbell Press
20 lbs x 20
25 lbs x 15
30 lbs x 15
35 lbs x 8
25 lbs x to failure

Iso Wide Lateral Press Machine
50 lbs x 20
70 lbs x 15
90 lbs x 12
50 lbs x 15

TRICEPS
Standing pushdowns on lat machine
Curvy bar
60 x 20
70 x 15
80 x 15
90 x 12

curvy bar (back to weights)
60 x 20
70 x 15
80 x 15
90 x 12

Rope over head w/lat machine
30 x 20
30 x 20
30 x 20

Hi terry, i would like to say you have an amazing body. I ain't a member of a gym but have free weights and cables along with punch bag and bike in my garage. Do you thinlk i can get my body tonned with these items? Do you think i should be liftin heavy weight like you, i have been training for a few weeks now but i want to see a result before may when i go on my jolly holidays.

1st of all you look great Terry. very inspirational

re binging: for myself a once big time binger (would do great in the day and over eat by evening) i found that cutting out all teh deadly white stuff stopped my cravings. Inc white flour inc bread, sugar, pasta, potatoes etc. I also cut out anything that's got a high GI value so even bananas and starchy vegies are out.

If i have grains it's always whole grains, wholegrain bread, brown rice etc but i don't do that too often as I am insulin resistant. I notice you said you gain around the tummy. Given that and your cravings you too could be insulin resistant. best to avoid starchy high GI food

It really has made a difference. The other thing i do that has helped is never let too long pass between meals. If it's over 4hours i'll eat even if i'm not really hungry because if my blood sugars crash it causes me to binge. NEVER skip meals. even if you have something light, from a small handfull of almonds, small piece of cheese to a stick of celery. Make sure you don't go too light on the calories either or your metabolism will lower itself.

Lastly i used to be scared of fat. Since including fats in my diet my body lasts longer between meals energy wise and i'm more satisfied. I don't go nuts on saturated fats but healthy fats like avocados, olive oil etc.

anyway it has worked for me and i used to be cronic

good luck