Ahh the taste of sweat

Oh well its that time again. I have been at the new gym for about 4 months now. Started of like a hungry dog at a BBQ. Now calmed it down a bit as I was always sore and nackered. Had to as I had let things go a bit .... well okay .... not a bit but teh whole lot ha ha. Anyway going most nights and varying the training including the occassional cross fit routines. Things are getting there and I feel the difference but a long way to go until I get the dreaded body fat away. The Buda belly has went down a good bit though. Typical routine:

Lat pulldowns widegrip 120lbs 6-8 reps 5 sets
Lat pulldowns widegrip drop sets 120lbs 6-8 reps, 80lbs 8-10reps, 60lbs to failure
lat pulldowns close grip 120 lbs 120lbs 8-10 reps 4-5 sets
Lat pulldowns close grip drop sets 120lbs 8-10reps, 80lbs 8-10 reps, 60lbs to failure

Dumbbell shoulder press 10kg 10 - 15 reps, 5 sets (shoulders really weak)
Dumbbell lateral raises 10kg 10 reps, 4 sets

stability ball crunches 10 - 15 reps 6 sets
stability ball side crunches 10 reps 6 sets
stability ball core work (roll ball out with elbows and pull back in towards body whilst on knees 10 - 15 reps 4 sets

Treadmill 45 minutes