Comparison Photo

Dax Moy's Muscle In A Month Program Day 28 - DOMS Rating 2

Final day and a shorter session which felt really good - back and arms. Finishing pictures and measurements:

Starting measurements:

Weight: 206 lbs Now 198lbs down 8lbs

Body fat %: 24 Now 20% - down 4 %

Chest: 45 Now 46 - up 1"

Waist: 40 Now 38 - down 2 "

Hips: 42 Now 42 - unchanged

Right thigh: 25 & 18 Now 26 & 19 - both up 1 "

Left thigh: 25 & 17.5 Now 26 & 18.5 - both up 1"

Right calf: 16.5 Now 16.5 - unchanged

Left calf: 16.5 Now 16.5 - unchanged

Right arm: 12 Now 13.75 - up 1.75"

Left arm: 12.5 Now 13.75 - up 1.25"

The biggest gain has been my arms - they've always been weedy, distance runners arms. Yesterday, I trained before church and nearly had to take the scissors to my shirt to get my arms in the sleeves!!

How do I feel at the end of the month? In retrospect, I think I would have been beeter of eating for mass and then trying to cut fat afterwards - I think I fell between two stools there. It also took me well into the second week to realise that I could actually survive the month without killing myself. Training alone and not being used to lifting heavy, I was cautious and I think I could potentially have made greater gains had I lifted heavier.

Over the last month I have learnt a lot about my body and its capacity for exercise (and pain!!). I guess the clincher is that I'm planning to have another go later this year!!

Dax Moy's Muscle In A Month Program Day 27 - DOMS Rating 3

Penultimate day!!

Started with chest and back, then shoulders and core and finished with legs!! Pretty large volume of work. I felt I wascoping pretty well until I started with the squat jumps. At thatpoint I pretty much ran out of steam and had to concentrate and work really hard to complete the session.

Lokking forward to tomorrow - final day and pizza for me to celebrate!!

Dax Moy's Muscle In A Month Program Day 26 - DOMS Rating 3

Worked a long early shift today and really felt like just going home without training. However, once I got in the gym and started training I felt fine. Loads of arm work and my arms really felt pumped. Looking forward to finishing now!!

Dax Moy's Muscle In A Month Program Day 25 - DOMS Rating 2

Just a quickie today - loads of incline bench pressing!!

Only 4 days to go!

Dax Moy's Muscle In A Month Program Day 24 - DOMS Rating 3

Worked hard today but felt pretty good. Finished with multiple sets of barbell curls paired with close grip bench presses. I've struggled to maintain an accurate account of how many sets I've completed on previous occasions. However, today I had a plan more cunning than Professor fox at Cunning Univeristy. I took a dumbell from the rack and then moved all the remaining bells to the right hand side thus leaving a gap at the left hand end. as I completed a set, I moved a bell to the left hand end. When the bells were all at the left hand end it was time to go home!! simple huh?

Today's Measurements:
Weight: 198 lbs - up.5 (not sure why that's up - only had about 1500 cals today ??)

Body fat %: 20
Chest: 46
Waist: 39
Hips: 42
Right thigh: 26 & 19
Left thigh: 26 & 18.5
Right calf: 16.5
Left calf: 16.5
Right arm: 13.5
Left arm: 13.5

Dax Moy's Muscle in a Month Program Day 23 - DOMS Rating 3

Felt ok today until I started doing lunges. Then I felt sore around my hamstrings and hips. I then had a problem doing squat jumps where my calf cramped up on me. I have had lots of problems in the past with injuries in that area so I took the sfae option and reverted to bodyweight squats.

Sorry but no photo or measurements today. I went out first thing this morning and took Sue, my wife, to breakfast .With working shifts, our relationship is sometimes like ships passing in the night so we have to make appointments to see each other. I had a very nice smoked salmon and scrambled eggs. Then left for work. This evening I going straight from work to complete the qualifying round of the Brain of London tournament. I'm a quiz fanatic and play in a league every Monday night as well as competing in national Grands Prix whenever I have the opportunity. Last night we won our cup semi final and we are currently top of the League looking to repeat our League and Cup double from last season!! I'll not get home till around midnight and as I'm on an early shift tomorrow, I'll need my beauty sleep!!

Dax Moy's Muscle In A Month Program Day 22 - DOMS Rating 5

Hips still a little sore, hamstrings stiff from yesterday's harrups!

If, a month ago, someone had proposed a session like today's, I'd''ve looked at it and thought - ok, but I'll need a week's recovery. However, I cruised through today's session and I'm ready for tomorrow. Isn't it funny that our limits are set by what other people tell us is possible? Struggled through more press up today, interspersed with high volume barbell curls. Then core work interpsersed with tricep pushdowns. Got done in around an hour. Pleased with the session and slightly less sore than yesterday.

Today's Measurements:

Weight: 1975 lbs - up.5 (increased carbs yesterday)
Body fat %: 21

Chest: 46

Waist: 39

Hips: 42

Right thigh: 26 & 19

Left thigh: 26 & 18.5

Right calf: 16.5

Left calf: 16.5

Right arm: 13.5

Left arm: 13.5

Dax Moy's Muscle In A Month Program Day 21 - DOMS Rating 5

Sore around the hips and glutes today and feeling generally tired. I went out to support some of my athletes at a road race today (Richard set a PB by 1.5 minutes and Amanda set a PB running inside 40 minutes for 10k for the first time - well done both!!) and then went to the gym afterwards. Once training, I felt more energised and even multiple leg curls could not slow me down!! Feel tired now though and will probably grab an early night.

Today's Measurements:
Weight: 196.5 lbs

Body fat %: 21
Chest: 46
Waist: 39
Hips: 42
Right thigh: 26 & 19
Left thigh: 26 & 18.5
Right calf: 16.5
Left calf: 16.5
Right arm: 13.5
Left arm: 13.5

Dax Moy's Muscle In A Month Program Day 20 - DOMS Rating 2

Today was a leg based day which I always prefer but also with some back work thrown in. A much shorter session than the last couple of days but quite intense nonetheless. It is interesting to note that having gone through all these sessions previously, I'm now confident that I can get to the end of them. Even doing prone cobras after squat jumps. I actually ran out of steam on the squat jumps and slowed down considerably - still getting clear of the ground with every jump just not at a hugely rapid rate.

Today's Measurements:

Weight: 196.5 lbs down 1

Body fat %: 21

Chest: 46

Waist: 39

Hips: 42

Right thigh: 26 & 19

Left thigh: 26 & 18.5

Right calf: 16.5

Left calf: 16.5

Right arm: 13.5

Left arm: 13.5

Dax Moy's Muscle In A Month Program Day 19 - DOMS Rating 1

After a quiet day it was back to the madness - hundreds of press ups, lateral raises, cable curls and SB crunches. Felt stronger than I have done for several days and lifted more weight or more reps for most exercises. Nearly had a dearie-me with a clean and press where I'd been a little over ambitious with the weight increase. Other than that, it was a good session although I felt pretty much wasted from then on.

Today's Measurements:

Weight: 197.5 lbs down 1
Body fat %: 21
Chest: 46
Waist: 39 down 1
Hips: 42
Right thigh: 26 & 19
Left thigh: 26 & 18.5
Right calf: 16.5
Left calf: 16.5
Right arm: 13.5 up .25
Left arm: 13.5

Dax Moy's Muscle In A Month Program Day 18 - DOMS Rating 2

Still slight soreness in my right bicep but otherwise no ill effects from yesterday's marathon. And today is another rest day!!

Today's measurements:

Weight: 198.5 lbs down .5

Body fat %: 21

Chest: 46

Waist: 40

Hips: 42

Right thigh: 26 & 19

Left thigh: 26 & 18.5

Right calf: 16.5

Left calf: 16.5

Right arm: 13.25

Left arm: 13.5

Dax Moy's Muscle In A Month Program Day 17 - DOMS Rating 3

In case you are wondering what happened to day 16, we had a rest day!! Wasn't expecting that! It's strange how you just get into the routine of exercising every day - the day felt a bit empty without it. Still, today made up for it! What with clean & press, bicep curls tricep extensions, rows, stiff leg dealifts and those many, many lateral raises, it more than made up for it!! By the time I got to doing windmills, I was rather concerned that my totally trashed arms would let me down and drop a dumb bell on my head (not a hugely heavy one, you appreciate, but still significant enough to ruin my film star looks!!)

Sorry - no photo today, flat battery (forgot to leave it on charge)

Today's measurements:
Weight: 199 lbs
Body fat %: 21 down 1
Chest: 46
Waist: 40
Hips: 42
Right thigh: 26 & 19
Left thigh: 26 & 18.5
Right calf: 16.5
Left calf: 16.5
Right arm: 13.25
Left arm: 13.5

Dax Moy's Muscle In A Month Program Day 15 - DOMS Rating 4

Training today was hard work. It didn't help that I was woken by the night shift guy calling to ask where I was - going from a night shift to an early shift in two days is pretty tough going especially at my age!! I know you're only as old as you feel but there is good evidence that shift work becomes increasingly detrimental to your health after the age of 40 - and I passed that milestone a loooong while ago!! BTW I wasn't orstered to cover but went in anyway!!

I guess against that background today's training wasn't too bad. Whilst I'm no longer sore, I don't think I have been recovering well as I am struggling with weights that I would normally lift. Today I had to reduce the weight on both the bench press and the shoulder press. I ade it to the finish though!!

Today's measurements:
Weight: 199 lbs - down 1 (yeah!! under 200lbs!!)
Body fat %: 22
Chest: 46
Waist: 40
Hips: 42
Right thigh: 26 & 19
Left thigh: 26 & 18.5
Right calf: 16.5
Left calf: 16.5
Right arm: 13.25
Left arm: 13.5

Dax Moy's Muscle In A Month Program Day 14 - DOMS Rating 4

Shoulders were still sore from all the shoulder presses yesterday and really felt it towards the end of the arm work. Still, arms felt really huge tonight (it's all comparative really - really huge compared to the pipe cleaners they were before!) Did a lot of leg work too but I felt ok with that. Used a leg press instead of squats but pushing out plenty of reps at 260lbs. I don't know why my legs aren't bigger eally because comparatively they're much stronger than my upper body.

Today marks the halfway point of this 28 day challenge. During week one I thought Dax would kill me before we reached week three. However, this week has been a little easier and I'm amazed at how well my body has adapted - even an old knacker like me!! I now believe I'll make it to week 4!! I feel bigger especially across my shoulders and arms even though there has not been huge movement on the tape. In fact, if you were to photo me from the rb cage upwards, I'd look pretty fit! Now all I need to do is lose some lard around my middle!!

Today's measurements:

Weight: 200 lbs - down 1

Body fat %: 22

Chest: 46

Waist: 40

Hips: 42

Right thigh: 26 & 19

Left thigh: 26 & 18.5

Right calf: 16.5

Left calf: 16.5

Right arm: 13.25

Left arm: 13.5

Dax Moy's Muscle in a Month Program Day 13 - DOMS Rating 4

Today has been a bit of a struggle. I finished work at 0700hrs this morning and got to bed by about eight. I was up again just after nine to get my daughter fed and off to drama class for ten. Then back to bed until just after three when I had to get up to get back to work. Evening shift today after spending the week working nights.

Completed my training in the small gym at work - lots of shoulder presses which would have stumped me a couple of weeks ago. Quite a good session given the circumstances. Still slight residual soreness but nowhere near the levels of week 1.

Today's measurements:
Weight: 201 lbs
Body fat %: 22
Chest: 46
Waist: 40
Hips: 42
Right thigh: 26 & 19
Left thigh: 26 & 18.5
Right calf: 16.5
Left calf: 16.5
Right arm: 13.25
Left arm: 13.5

Dax Moy's Muscle in a Month Program Day 12 DOMS Rating 3

Short post today as I've been very busy both at work and at home. The words Sleepover and 9 year old girls should provide plenty of indication of what's being going on chez nous! Haven't had time for a photo.

Today's session was a short and comparatively easy core workout but looking forward to a busy weekend!!

Today's measurements:
Weight: 201 lbs
Body fat %: 22
Chest: 46
Waist: 40
Hips: 42
Right thigh: 26 & 19
Left thigh: 26 & 18.5
Right calf: 16.5
Left calf: 16.5
Right arm: 13.25
Left arm: 13.5

Dax Moy's Muscle In A Month Program Day 11 - DOMS Rating 4

DOMS rating has gone back up - sore in lower back from loads of dealifts yesterday. It's an exercise I've never really done before so loads of them were a shock to the system.

Today I was working on chest and arms. Tons of press ups again!! My arms felt weak today and struggled on my bench presses with a weight I'd normally be ok with. I suspect it may be due to switching to a night shift which has messed up my sleeping and eating patterns - had a poor sleep today, disturbed on several occasions by the phone. Still, I completed the session and I can see an improvement in my body shape. Getting close to the half way point!!

Today's measurements:
Weight: 201 lbs - down .5
Body fat %: 22 - down 1
Chest: 46
Waist: 40
Hips: 42
Right thigh: 26 & 19 - up 1

Left thigh: 26 & 18.5 - up 1
Right calf: 16.5
Left calf: 16.5
Right arm: 13.25
Left arm: 13.5

Dax Moy's Muscle In A Month Program Day 10 - DOMS Rating 2

Still very low level residual soreness in the muscles. I noticed today that my shoulder joints were a little tender but other than that, feeling pretty good. Back to the multiple sets today. I'm feeling much more confident with my technique now - I'm not at all used to doing clean and press and deadlifts that we did today but after the last 10 days, I'm feeling more confident. As my DOMS have reduced and my confidence increased, I've been lifting heavier weights although nowhere near what some of the others are lifting. Still, by the end of the month.....

Today's measurements:

Weight: 201.5 lbs

Body fat %: 23

Chest: 46

Waist: 40

Hips: 42

Right thigh: 26 & 18

Left thigh: 26 & 17.5

Right calf: 16.5

Left calf: 16.5

Right arm: 13.25

Left arm: 13.5

Dax Moy's Muscle in a Month - Day 9 DOMS Rating 2

Today was an easy day. Again I felt tempted to do more as it felt much easier after all the stress of previous days - but I thought better of it. In all my busyness today I've not had time for a photo.
Today's measurements:
Weight: 201.5 lbs - down .5
Body fat %: 23
Chest: 46
Waist: 40
Hips: 42
Right thigh: 26 & 18
Left thigh: 26 & 17.5
Right calf: 16.5
Left calf: 16.5
Right arm: 13.25
Left arm: 13.5

Dax Moy's Muscle In A Month Program Day 8 - DOMS Rating 2

I kid you not - after all the various tortures the delightful Mr Moy has put us through, I wouldn't have been surprised if I could barely walk. However, my body now seems to have accepted that a continual state of punishment if what it will have to cope with and so is doing its best. Bravo!! I have residual soreness in my calf muscles, quads and shoulders but other than that, I actually feel pretty fit. The weight is slowly creeping down and I am beginning to struggle less with the workouts and feel confident that I can start lifting slightly more with crashing and burning. When I looked at today's session, it looked horrendous. But I just got in the gym, started at the beginning and worked my way through it. Press ups are still a bete noire (where's a circumflex when you need one?) but other than that, I felt good. Towards the end, I felt like I had been sucking on the air line at the garage - everything felt inflated! Ready for what tomorrow will bring.

Today's measurements:
Weight: 202 lbs - down .5
Body fat %: 23
Chest: 46

Waist: 40
Hips: 42
Right thigh: 26 & 18
Left thigh: 26 & 17.5
Right calf: 16.5
Left calf: 16.5
Right arm: 13.25
Left arm: 13.5 - up .25

Dax Moy's Muscle In A Month Program Day 7 - DOMS Rating 3

Well, the soreness has reduced to a tolerable level!! Thighs still alittle tender but that didn't stop me working them pretty hard today. Felt good when I started to do my squat jumps and went at it a little too enthuisatically resulting in breakfast almost making a reappearnace. Other than that it was an excellent session. I almost felt like doing some intervals on the rower but sanity soon prevailed - I can just guess the type of session in store for tomorrow and I'll need as much recovery as possible to be in shape for that.

Today's measurements:

Weight: 202.5 lbs

Body fat %: 23

Chest: 46 - up .5
Waist: 40

Hips: 42

Right thigh: 26 & 18

Left thigh: 26 & 17.5

Right calf: 16.5

Left calf: 16.5

Right arm: 13.25

Left arm: 13.25

Summary for the week:

For most of the week I've been in some discomfort - it's only been the degree that's varied. I would probably not have trained given the choice on a couple of days but trusting Dax and not wanting to let the rest of the team down, I got on and did it. For some reason my calf muscles have become very toned - I can clearly see the differation between the soleus and gastroc. Other than that, I feel bigger and I think I look bigger in the mirror. Clothes are fitting differently and although there has only been a small movement on the tape, I think it is still early and I am anticipating progress over the coming days!!

Dax Moy's Muscle In A Month Program Day 6 - DOMS Rating 6

Focus on back and arms - the cobras were easier today thankfully. Really felt yesterday's lateral raises towards the end on my cable curls but otherwise, the session went almost swimmingly! Not sure if Dax is gradually destroying all my pain receptors one by one! Although there's not much movement on the tape, my shirt is definitely getting tighter around the chest and arms when I exercise. I know it could do with getting a little looser elsewhere but I'm still working on that!!

Today's Measurements:

Weight: 203 lbs
Body fat %: 23
Chest: 45.5

Waist: 40
Hips: 42
Right thigh: 26 & 18
Left thigh: 26 & 17.5
Right calf: 16.5
Left calf: 16.5
Right arm: 13.25
Left arm: 13.25

Dax Moy's Muscle In A Month Program Day 5 - DOMS Rating 7.5

Well I managed to get through today somehow - more by sheer bloody-mindedness than anything else I think. It wasn't heavy! It wasn't pretty! It wasn't fast! But it was complete!

I feel rather intimidated by all the other fitness pros who are posting weights I could only dream of - even the women!! But I feel I'm making progress and there is a slight movement on the tape.

Today's measurements:

Weight: 203 lbs

Body fat %: 23

Chest: 45.5 - up .5

Waist: 40

Hips: 42

Right thigh: 26 & 18

Left thigh: 26 & 17.5

Right calf: 16.5

Left calf: 16.5

Right arm: 13.25 up .75

Left arm: 13.25 - up .25

Dax Moy's Muscle In A Month Program Day 4 - DOMS Rating 8

Well the monstrous shoulder session finally came home to roost - when I woke up turning over in bed from the pain in my shoulder!! I have not yet resorted to walking backwards up stairs but I have an ominous premonition that is on the way!! And I'm getting caffeine withdrawl headaches!!





Still, another day over - and if I see another swiss ball leg curl it will be one too many!! I had to use the small gym at work today which meant moving around to avoid other people. I nearly decided to wait until I finished work and had finished childcare responsibilites, but I would never have gone out. Nearly quit a couple of times through the leg curls but got to the end!!



Today's measurements:
Weight: 203 lbs - down 2.5lbs
Body fat %: 23 - down 1%
Chest: 45
Waist: 40
Hips: 42
Right thigh: 26 & 18 - up 1"
Left thigh: 26 & 17.5 - up 1"
Right calf: 16.5
Left calf: 16.5
Right arm: 12.5 - up 1/2"
Left arm: 13 - up 1/2"

I'm not the wrold's best when it comes to measuring and I'm only using a sewing tape so it's all a bit hit and miss. But I feel bigger (if that counts for anything!)

Dax Moy's Muscle In A Month Program Day 3 - DOMS Rating 5

Last nights shoulders were sooo painful but today, they haven't been as bad as I anticipated. Today's squat-fest was almost pleasant in a masochistic sort of way. All my squat jumps got progressively slower and slower but I got it done.

Still no movement on the tape although I did bring my belt in one notch.

Todays measurements:

Weight: 205.5 lbs

Body fat %: 24

Chest: 45

Waist: 40

Hips: 42

Right thigh: 25 & 18

Left thigh: 25 & 17.5

Right calf: 16.5

Left calf: 16.5

Right arm: 12

Left arm: 12.5

Dax Moy's Muscle In A Month Program' Day 2 - DOMS Rating 5

I've spent the day first aid and de-fib training - so I'm now authorised to plug you into the mains!! Sore across my shoulders and through my hamstrings - but not as sore as I'd expectedto be. I thought my lower back would be really stiff but so far so good.





Off to trash my shoulders and arms later.





Todays measurements:


Weight: 205.5 lbs
Body fat %: 24
Chest: 45
Waist: 40
Hips: 42
Right thigh: 25 & 18
Left thigh: 25 & 17.5
Right calf: 16.5
Left calf: 16.5
Right arm: 12
Left arm: 12.5

Dax Moy's Muscle In A Month Program

Can I put on some muscle and loss some flabby bits in a month? Dax Moy is betting I can and I'm following his programme to try to achieve that.

As it's all a bit secret, I cannot share in detail what I'm doing - let's just say there's lots of it and I'm anticipating there will be a considerable amount of pain involved.

I'll also be following the Elimination diet and eating clean so no more wine or beer for me!!

Today was my first day and the fact that I'm still able to type is a bonus!!

One exercise today was harrup curls. I'd never done them before and they caused me some problems - probably made worse by not being well anchored but also by pathetically weak hamstrings. I love the bit in Dax's exercise description about exploding upwards!! After all those bench presses, the only thing exploding was my pecs!!
I felt like hurling during the cobras - I'm really going to feel that tomorrow. Mind you, I'm not sure how much of that was the exercise and how much of that was due to being up drinking beer until 4am. (That is not normal behaviour for me - just an annual ritual on Superbowl Sunday)

Waiting now in fear and trepidation for tomorrow's prescription - if I can still walk by then.

Not So Glorious Start!!

Starting Measurements

I might add a few bits and pieces over the course of the next month but at present it's just bland!!

Starting measurements:

Weight: 206 lbs
Body fat %: 24
Chest: 45
Shoulders:
Waist: 40
Hips: 42
Right thigh: 25 & 18
Left thigh: 25 & 17.5
Right calf: 16.5
Left calf: 16.5
Right arm: 12
Left arm: 12.5

These measurements are in inches and not centimetres!!