G’day,
This last week has been a real grind work-wise, much like the previous four weeks! With work being what it is, all I can do is grit my teeth and take it one day at a time at this time of the year.
Working Dawn Til’ Dusk!
This is my second year on this type of work schedule. Up to December 23 I am working 36 of 41 days. In and of itself that is not so bad, what makes it extra demanding are the 14 hour days of non-stop activity (many days are up around the 28k step mark!)
Only One Workout Per Week
One side effect of this work schedule is only getting in one workout per week. For example, over the last two weeks I’ve gotten in only two workouts, each on my day off. At the moment it actually feels like a luxury to wake up at the “late” time of 5:00am and hit the gym!
During my workout yesterday I decided to do a full body workout instead of my planned chest and biceps program. I figured it would be best to reacquaint all muscle groups with the iron (not just my favourites!).
No Strength Loss…Yet
On the positive side there was very little loss of strength on the multi-joint compound lifts (squats, deadlifts and bent over row). In addition, my body fat also remained unchanged this week despite the lack of “formal” cardio. No doubt my 22k step count average keeps my body fat in check!
“Holding The Line” With Weight and Body Fat
All in all I am a little surprised that I am “holding the line” with only one workout per week. I know from prior experience that a “reverse” transformation occurs gradually (at first) then suddenly after a few weeks off from all training.
While I’m not training per se’, I am still exerting myself physically, enough to keep my weight and body fat in check.
Yes, It Is Possible!
So, is it possible to maintain weight loss with only one workout per week? I would say a “qualified” yes. Your body doesn’t really care what you do for “training” (just as long as you do something!).
Until next week,
Eat Clean,
Shred Hard,
Think BIG!
Adam Waters
P.S. Of course, it goes without saying that your nutrition must also remain on point to pull off the one workout per week!
Mission 10: Weekly Accountability
Pictures and Stats
Weekly Accountability Log Mission 10: Week 4 of 12 (M10 Day 28) | ||
RTP Module | Y/N? | Points |
1) Mindset (0.5 pts per day) | 14 | |
2) Motivation (0.5 per day) | 14 | |
3) Goals (0.5 pts per day) | 14 | |
4) Scales (0.5 pts per day) | 14 | |
5) Physique | 84 | |
6) Nutrition | 56 | |
7) Real Time Wildcard | 28 | |
Cumulative Acc. Score | CAS | 268/280 |
Cume. Acc. Percent Score | CAPS | 95.7% |
Mission 10: Week 4 Accountability Mission 10: Day 28 of 84 – Dec 17, 2023 | |
Day 28 Weight/Bodyfat  | Day 28 Steps/Training  |
Great work Adam!
Pushing through so many barriers must feel fantastic and rewarding, although you have been at it for so long maybe it’s now a lifestyle.
I have been pretty consistent this year at the gym and have some milestones behind me which I am proud. I haven’t gone after body fat to be fair, more strength and just a healthier lifestyle.
Anyway just a quick note to say Merry Xmas and looking forward to your birthday post.
Take care,
Phil
G’day Phil, great to hear from you mate! Yeah, does feel like a lifestyle at the moment, Sunday is my weekly “D-Day” which works because it used to be the day I was most susceptible to mini nutrition trainwrecks!
Great to hear you have crossed milestones this year mate. Also, the longer I do this the more that overall health is the number 1 priority, more than aesthetics and body fat %, so I’m with you there mate.
Merry Christmas to you and your family Phil, have a great 2024👍
Hi Adam
Happy Christmas to you and yours🎅
Would you ever consider starting up another version of the Sheddersphere to let others find the motivation and spark to achieve their own transformation?
G’day Martin, Merry Christmas to you too mate! Restarting the ShredderSphere is definitely something I’m thinking about mate. I am kicking around a few ideas in my mind about how it could work in 2024, part of the process is figuring out the best platform and structure for it. I’d like a customised version that includes by default a running CAPS (Cumulative Accountability Percentage Score) among other things. It could be an exciting project!