W8 D5 - Official End of Prep Programme

W8 D5 complete! It was great, but also a little sad, to see the words "congratulations you have completed the MPC prep programme" at the bottom of my workout sheet.

I made sure it was a good final workout by doing four rounds of the interval weight training test, two sets of each of:

• 10 push ups followed by 2 minutes row.  At Week 4 I did 361m and 404m; this time I did 379m and 443m.
• 1 minute plank followed by 2 minutes on the cross trainer. I increased the resistance to Level 5 and my distance to 0.10km and 0.11km (up from 0.08km and 0.09km last time).
• 10 x deadlift with the weighted bar (yellow 7kg) followed by a two minute run on the treadmill. The treadmill was a new exercise for me so nothing to compare to, but I improved my performance on the second set from 0.22km to 0.24km and was able to run for the full two minutes fairly comfortably.
• 10 x fitball squats followed by two minutes on the side stepper. Last time I did 0.76km and 0.94km; this time I smashed it with 0.93km and 1.10km (though I did find this the hardest CV activity and was exhausted afterwards!).

Over the course of the training programme - which is eight weeks officially though I have taken longer to complete it - I have lost over 22lbs.  This morning I lost an additional half a pound, which may not sound like much but it means my BMI has nudged under 30 for the first time in a long time. This means I am officially no longer obese, merely overweight! 

I am so grateful for what I have achieved with the MPC Prep Programme, and am currently thinking how I can build a 'maintenance' version into my life while I am away from home over the coming months.