SND's Training Journal

Thursday went to gym with husband, started at 0800

Gymguy asked hubby if he wanted to train with us which he said 'yes' to so we did an Upper Body Programme that was not my normal programme. Can't really remember what we did (since it's Sunday now) but it was OK. I didn't get to talk with gymguy like I normally do since hubby was there and taking up lots of gymguys time since my form around the exercises he likes is pretty good.

Then we went to the beach for three days so Friday I ran 45 minutes down at the beach and covered 7 km so that was pretty good. The head wind coming home was a ****but I felt strong and fit. I then did 3 sets of 60 abs and one set of press ups.

Saturday and Sunday were rest days.

The food has been alright except for some chocolate on Saturday night. I've had three nights in a row of a good lots of wine so today is a 'no alcohol' day for sure. Home now and back into it with gymguy at 10am tomorrow. I can't wait.

Happy 2005 everyone !

Monday Gym at 1000 (finished at 1135)

Trained with Gymguy

We did the fortnightly weigh thing but not the body fat thing (will do that tomorrow).
I weighed in at 67.85, down 1.1 kg from two weeks ago. Excellent !! I have officially lost 20kg in six months.

Cross Trainer 10 mins Level 10
Lower Body (new programme)
Leg Extention 3 x 15 reps x 35kg
Lying Leg Curl 35kg 10, 9, 8 reps
Stessed (? can't read gymguy's writing) Dead Lifts 30kg x 8, 7, 6 reps
Step Ups on bench 12, 10, 8 reps each side
Lunges 1 through to 10 each side

Cycle Hill Level =12 RPM 110 in peaks, not lower than 100 in troughs

Food Log
Breakfast : 1/3c porridg & 1 boiled egg white
Lunch : Chickpea stew with hummus on top (med bowl), 1 x kiwifruit
Snack : 1 x pear
Dinner : BBQ Steak with African Spicy Sauce, Green Salad
Alcohol : Nil

Comment : Reminder for next year - don't have gymguy's first appointment after New Year. Everyone wanted to say Happy New Year to him and talk to him !! It was an OK session. He is sure mixing it up and changing routines alot. Despite fear of weight gain, the scales said different so I need to let that go. Took 49 items of clothing that are too large for me to the City Mission last week (this was 80% of my wardrobe). Gymguy said I needed to get rid of them or I would grow back into them. So I obeyed LOL but actually it was quite hard to let go of them. However I am clear in my decision to not go back there either with the food or with dropping my training. I've got my squash goals and we are goal-setting tomorrow too in other fitness areas.

Felt like a dick standing up on the bench to do the Stressed Dead Lifts and it was really hard to get the technique right. It's not a squat, it's a back exercise I think.

PS For the record the word is "stegged" as in Stegged Dead Lifts which apparently is a medical term of the stance that is adopted. You learn something every day !!

Tuesday 1000 start with gymguy

Body Fat measurements, have gone down overall 5mm but still have to drop 1 more mm (!!) to register at 24% on the chart. I guess I need two more weeks. Will still make my 1 Feb 05 goal though but I am not sure about the body weight. Gymguy says we are stabilising the weight at 65kg but will drop the body fat to a 'lean" 16-20%. OK I am all for that !

Cross Trainer 5min warm up
Upper Body Programme :
Full Press Ups 20,15,12 reps
Reverse Back Extention 8, 7, 6 reps
Jockey row48kg x 12 reps, then 2 sets of 54kg x 10 reps
Rope Pull Down 30kg x 12,10,8 reps
DB Curl plus DB Hammer 6kg x 12,10,8 reps of each
Swiss Ball Crunches 3 sets x 30 reps alternate with
Criss Cross Abs 3 sets x 20 reps alternate with
Pilate Sit Up 3 sets x 10 reps

Cycle, 15mins at level 12, Hill, more than 110 rpm in peaks etc
Treadmill 15mins, 12 k/hr for 10mins then last 5 min at 10 k/hr

Food Log :
Breakfast - 1/3c porridge plus one boiled egg white
Lunch - Bento japanese box, 2 pieces of sushi for carb plus a soy hot chocolate
Dinner - Prawns in tomato/chilli sauce, broccoli, carrot, 1/2 a pear
Alcohol - none

Comment - For the record I have re-written my "Why" statement which is what gymguy likes his clients to specify when he trains someone so they and he understand what is motivating them. So here is my new one :

My decision is to continue putting top priority on my health, fitness and smart eating. This means training at gym 5 times a week, employing and listening to a personal trainer, staying abstinent and making these things important in my life. No matter what. Why ?

1. Because I love myself enough to give this effort to myself as a gift. Being slim, fit and healthy makes me feel good about myself and makes me happy. And then I am more useful and productive to others that I love and society at large.

2. Because I am a sportswoman and need to be fit to play competitive squash, sustain my skiing and swimming, play tennis and run, maybe golf, - all without injury.

3. Because I can’t do it on my own. Now that I am a normal weight and quite fit, STAYING this way is much harder. A commitment to change is scary and needs support (give up my independent streak) and I will enlist help from supportive others.

4. Because my children deserve to have a healthy, sane, fun, balanced, happy mother in their lives. Because husband deserves to have a happy, fun, sexy, fit, active, interested and motivated wife in his life.

5. Because I want a serious IT job and need to look the part to secure one with credibility.

6. Because being focused and having goals feels like a much improved way to live life. There is happiness, kindness, faith and hope/joy in it. I am finished with fear, overeating, poor health, anxiety and low self-esteem in my life.

Every day, in every way, I am getting better and better.

Wednesday, Lower Body Programme on my own, 0810 start

Treadmill, 10 min at 12 k/hr, 5 mins at 10 k/hr

Leg Extention 3 x 15 reps x 35kg
Lying Leg Curl 35kg 10, 9, 8 reps
Stegged Dead Lifts 30kg x 8, 7, 6 reps
Step Ups on bench 12, 10, 8 reps each side
Lunges 1 through to 10 each side
Criss-cross Abs 3 sets x 20 reps
Crunchies 3 sets x 20 reps
Press Up down only 1 x 10 reps

Cross-Trainer, 15 mins at Level 10, Manual
Cycle, 15 mins, Level 12, Hill, greater than 110rpm in peaks, greater than 100 rpm in troughs
Finished 0930
Played 6 games of squash today too

Food Log :
Breakfast 1 - hard boiled egg
Breakfast 2 - 2 pieces Burgen toast with hummus
Lunch - 2 crackers with cream cheese, 2 sm pieces ham, sm tin sardines, beetroot
Snack - 1 pear
Dinner - roast chicken breast, mushrooms, courgettes, sm. kumara mash, fruit salad & 1 spoon of yoghurt
Alcohol - nil

Comment : Went OK on my own, the 12 k/hr on the treadmill is pretty fast but I handled it. The Lying Leg Curl and the Leg Extension are just plain hard on my own when gymguy is not there pushing me through it. Good workout. Felt strong. First game of squash for the year, enjoyed that alot. First tournament scheduled for 4 February. I can't wait. I love playing and love being strong and fit to match the competitive spirit I have.

Thurs 1130am start for boxing fitness with gymguy and husband.

Comment : Started with 5 mins on cross trainer. In the 3 min intervals on the cycle I did Manual at level 9 for 3 sets and level 8 for the last set. This is much harder than the Hill programme. I sweated buckets (it was so warm and humid here today despite the bloody rain, when will summer come and the sun exactly ???!!!). Boxed hard and fast but could feel all yesterday's exertions slowing me down in the last half hour.

Food Log :
Breakfast - 1/3c porridge, 1 boiled egg
Snack pre training - handful of raw peanuts
Lunch - green salad, chicken, hummus, 1 piece Burgen toast with chutney, 6 strawberries
Dinner - chicken (again)

Friday 0940 start New Upper Programme with gymguy

Treadmill 10 min @ 12 k/hr, then 4 min at 10 k/hr then 1 min @ 13 k/hr (gymguy made me do this last min)

Swiss Ball Dumb Bell Press 1 arm 8kg x 12 reps, 9kg x 10 reps, 10 kg x 8 reps
S.B. Press/curl seatedd 7kg x 6, 5, 4 reps
One Arm Row with S.B. 12kg x 12 reps x 3 sets
S.B. Kick back seated 5kg x 10 reps x 3 sets
Standing Dumb Bell Hammer curl 7kg x 10 reps x 3 sets
S.B. Crunches 3 sets of 30 reps
Pilate Crunches 3 sets of 15 reps

Cycle Level 12 15 mins 110 in peaks
Cross Trainer Manual Level 10 15 mins

Food log :
Breakfast - 1/3 c porridge, 1 hard boiled egg
Lunch - 1 Burgen toast with chicken & cheese, lettuce sprouts and 1 kiwifruit
Dinner - Japanese chicken and seafood, broccoli, carrot
Alcohol nil

Comment - enjoyed the new programme. Gymguy sure is mixing things up a lot and there is no way I am gonna get bored. Getting lots of "wow look at you" comments now that summer has come and my new body is out there. Need new cycle goals as I am blitzing the last one he gave me now that I do it everyday.

Saturday rest day
Food Log :
Breakfast - 1 lowGI toast with tomatoes, 1 hard boiled egg
Snack - hot chocolate
Lunch - 1 low GI bread with fetta dip, 1 tin tuna, sm handful nuts and 1/2 pear
Dinner - 2 chicken kebabs, green salad, pasta salad, berries
Alcohol None
Comment : Gymguy and family came for dinner, it was fun. He has a different personality out of the gym, much quieter. That was interesting.

Sunday rest day
Food log :
Breakfast - 1/3 c porridge
Lunch - 2 chicken kebabs, 1 low gi bread with hummus, deli veges sm.handful and 1 pear
Dinner - 1 chicken kebab, 1 piece BBQ chicken, green salad & pasta salad, handful nuts
Alcohol none
Comment blah day I LIKE to work out but I know I need to rest too.

Monday 1530 start at gym today (with gymguy)

Cycle (no treadmills free blahhh) 15 mins Level 12 Hill >100 in valleys >110 in peaks
Treadmill 5 mins at 12 k/hr (would've done 10 mins but gymguy wanted to get going on the rest)

New Lower Body Programme
Leg Extention 3 x 12 reps x 45kg
Wide Side Lunges 3 sets of 15 reps (for squash)
Ski Squat with swiss ball 3 sets of 20 reps (for skiing obviously)
Lying Leg Curl 35kg x 10, 9, 8 reps
Step Up on bench 3 sets x 15 reps each side
Step Lunge 1 - 10 reps each side (this was a ****!!)
Swiss Ball Crunches 3 sets x 30 reps

Treadmill 10 mins 12 k/hr
Finished 1710

Food Log :
Breakfast - 1/3c porridge, 1 hard boiled egg white, fresh vege juice
Lunch - sardines, green salad, 1/2 avocado, oil & vinegard dressing
Dinner- BBQ chicken, green salad, guacamole, 1 low GI bread with hummus
Alcohol Nil

Comment : Started out really moody today at gym (spat my dummy cause there was no treadmill available I think) but about 10 mins in and the endorphins hit and my mood improves dramatically and it all goes well from there. Gymguy has written in my training book "Jill, you had FUN !! (except today)" - very funny (!!) he really pulled me through it today and made me snap out of the mood. Don't know what happened to my two snacks, just didn't think about eating at those times really but I do need to eat more often I think. Esp with the low GI eating. Today is 8 days without alcohol after the xmas period and I am feeling much better for not drinking it. Money situation is dire (I need a job) so might have to cut the gymguy sessions down to 1 or 2 per week until I get an IT contract. Hmmmmmm

Tuesday up and at gym at 0645 to do some cardio and a session with gymguy

Treadmill 10 min @ 12 k/hr, 4 min at 10 k/hr, 1 min at 12 k/hr

Upper Body Programme with gymguy
Swiss Ball Dumb Bell Press 1 arm 8kg x 12 reps, 10kg x 10 reps, 11 kg x 8 reps
S.B. Press/curl seatedd 7kg x 6, 8kg x 5, then 4 reps
One Arm Row with S.B. 13kg x 10 reps x 3 sets
S.B. Kick back seated 5kg x 10 reps x 3 sets
Standing Dumb Bell Hammer curl 8kg x 8 reps then 8kg x 10 reps x 2 sets
S.B. Crunches 3 sets of 30 reps
Pilate Crunches 3 sets of 15 reps
Finished 0815
No further cardio as we talked too much and I had to get home so.....
Evening : ran for 32 mins out in the glorious summer out doors

Food Log :
Pre-training - 1/3c porridge
Breakfast - scrambled egg, 1 low GI toast, mushrooms
Lunch - 1 hard boiled egg, handful of peanuts, 1 pear, 3 small plums
Dinner - marinated raw fish on a big green salad
Alcohol - None

Comment : Forgot to eat afternoon tea again and so was babbling and stupid after my evening run, luckily hubby produced my dinner really quickly and my blood sugar levelled out.

The training was great, I felt strong and confident of the higher weights. Gymguy put my weights up on four of those exercises above and it was really hard. I needed him to spot me several times. But it was awesome really and I enjoyed it alot. The evening run was even more of a buzz, I felt like I could've gone forever but was aware I am training at 0600 tomorrow which is not that far away. Gymguy away for the rest of the week so hope I can handle them on my own OK on Friday. And from next week just two sessions a week with him until I get a job. Hohum...

Wedenesday 0600 start at gym today (no gymguy, he's on holiday)

Treadmill 5 min @ 10 k/hr
5 min @ 11 k/hr
2 min @ 12 k/hr
2 min @ 10 k/hr
1 min @ 13 k/hr

Lower Body Programme
Leg Extention 3 x 12 reps x 45kg
Wide Side Lunges 3 sets of 15 reps
Ski Squat with swiss ball 3 sets of 20 reps
Lying Leg Curl 35kg x 10, 9, 8 reps
Step Up on bench 3 sets x 15 reps each side
Step Lunge 1 - 10 reps each side
Swiss Ball Crunches 3 sets x 30 reps

Cycle Level 8 (pathetic) for 15 mins
Cross Trainer Level 10 for 15 mins
Finished 0740

Food Log :
Breakfast - 1/3c porridge, 1 hard boiled egg
Lunch - 1 pumpernickel and 1 oat biscuit with pate, green salad with salmon
Snack - 1 pear
Dinner- Chicken, broccoli, courgette, carrot stir fry, 1 x soy hot chocolate
Alcohol Nil

Comment : The cardio - I just didn't want to do it so I played with the treadmill speed and just relaxed with the cycle/cross-trainer after the workout. I just didn't feel like going for it. The weight programme was OK although I had to work hard to get through it and my legs really hurt all day afterwards. Inspiration and motivation must be internal for the long term.

Have you by chance looked at:

Cardio Coach for audio cardio fun?

Marc C. David
Support DB! Buy your supplements at Supplements101.com

Thanks MDA yeah I looked at the Cardio Coach thing when it was posted on another thread. It sounds great and just like me. I'll look at buying it shortly (when I get a damn job LOL !!). Regards Jill

Thursday

Boxing Fitness with husband and another trainer called Dave (since Gymguy is away on holidays this week).

Food Log :
Breakfast - 1/3c porridge, 1 hard boiled egg white, fresh vege juice
Lunch - Green salad with salmon & avocado, pumpernickel and 1 oat biscuit with fetta dip, handful blueberries
Snack - handful raw peanuts
Dinner - Chicken & mushroom thing with broccoli & courgettes
Alcohol - 3 glasses wine

Comment : Did an hour of fairly strenuous stuff since I think Dave was testing how I've progressed since I stopped boxing with him three months ago. It was great fun. Dave is a boxer first and foremost then turned into a personal trainer. Gymguy is a personal trainer who started to do boxing with clients because they demanded it because it was fashionable. They have completely different styles and I really like Dave's style of boxing fitness and the stuff we do. So that was today's effort. Summer and a friend's swimming pool made for a lazy and alcohol-filled afternoon !!

Friday 0630 Gym Session

Treadmill - 12 mins at 12 k/hr, 2 mins at 10 k/hr, 1 min at 13 k/hr

Upper Body Programme :
Swiss Ball Dumb Bell Press 1 arm 8kg x 12 reps, 10kg x 10 reps, 11kg x 8 reps
S.B. Press/curl seatedd 7kg x 6, 7kg x 5, then 5 reps again (failure ! was supposed to do 2nd & 3rd sets with 8kg, couldn't do it)
One Arm Row with S.B. 13kg x 10 reps x 3 sets
S.B. Kick back seated 5kg x 10 reps x 3 sets
Standing Dumb Bell Hammer curl 7kg x 10 reps x 3 sets (again failure ! was supposed to do 3 sets with 8kg, couldn't lift them even 1/2 way up)
S.B. Crunches 3 sets of 30 reps
Pilate Crunches 3 sets of 15 reps

Cycle 15 mins Hill Level 12
Treadmill 15 mins Manual Level 10
Finished 0810

Food Log :
Breakfast - 1/3c porridge, 1 hard boiled egg, fresh vege juice
Lunch - 1 x corn on cob, spinach and chicken salad bowl, 2 sm kiwifruit
Dinner- Vegetable Curry Bowl, handful raw sunflower seeds & pine nuts
Alcohol - Nil

Comment : I hate failing at the weights that Gymguy sets but just could not lift the dumb bells even though I tried hard. Decided to step back a kilo and complete the sets. Otherwise it was an OK workout and I progressed on the treadmill toward my goal.

Saturday and Sunday - rest days

Sat Food Log :
Missed breakfast as I was sleeping
Lunch - 2 oat/protein pancakes, 1 x orange
Dinner - BBQ Salmon, green salad, green beans, 2 handfuls of raw nuts
Alcohol - 2 glasses

Sun Food Log :
Breakfast - 2 oat/protein pancakes
Lunch - salmon on green salad, 1 slice pumpernickel with cream cheese, 1 apple
Dinner - 2 mouthfuls of pork (yuk), vegetables mixed and stir fry with parmesan cheese grated on top, 1/2 apple
Alcohol - Nil

Comment : Body seemed to really need lots of sleep this weekend. I guess I worked hard last week. Thoughts for the next two weeks - need to play squash 2-3 times per week and organise my league matches. First tournament is 2 Feb and I need to be fighting fit to beat all the E graders I play. Also need to scale down to two sessions with GymGuy until I get a job because of finances, I've been very spoilt having so much time with him since Xmas but I know I can find the internal motivation inside of me and still enjoy his inspiration and experience twice a week and it will work out OK. When I get a job, I will increase to 3 times a week again if I still want to be that engaged with him.

Monday !!!! WOOOOOOOOOO HOOOOOOOOOOOOOOOOOOO !!!!!!!!!!!!!!

Both body weight and body fat goals that were set for 1 Feb 2005 have been achieved !!!!! This is great stuff !!!

Today I weighed in at 65.5kg and 24% body fat. This is such a good feeling to have achieved and I am so grateful that I've been shown this path and that I still love working out. My fears that I'd end up a big fat whale again by April after summer are now completely gone. I can do this, I enjoy doing this, the food and exercise are well-formed habits and it's just a much, much better way to live life. Great work, Jill and thanks to gymguy too for the support. He handles me well, even when I am being a complete ****ing fruitcake.

Goals for 30 April 2005 - maintain 65kg body weight and achieve 20% body fat. Gymguy is quite clear that losing any more body weight is not what we want here. That it's now about muscle building, squash/ski fitness and reduction in body fat. I am to drop one weights session a week but keep up with the other four and the five cardio sessions that I do. It's now about maintenance. He also suggested I'd been undereating since the holidays mean I have not had breakfast until late, then miss my morning and afternoon snacks really and I've been getting really, really hungry, like physically so before my meals. So I've committed to eating breakfast before 0730 and having the two snacks no matter what. In two weeks the kids go back to school and all that routine stuff will come back in (and I won't have to go to gym at 0600 either, well, until I get a job anyway). Also I have to increase my protein as gymguy says I am not eating enough protein but he doesn't believe in powders so..........

Today was : Lower Body Programme (supposed to be with gymguy but we talked for an hour re above stuff so in the end I did it on my own)

Treadmill 3 x 5 min blocks @12 k/hr
Leg Extention 3 x 12 reps x 45kg
Wide Side Lunges 3 sets of 15 reps
Ski Squat with swiss ball 3 sets of 20 reps
Lying Leg Curl 35kg x 10, 9, 8 reps
Step Up on bench 3 sets x 15 reps each side
Step Lunge 1 - 10 reps each side
Swiss Ball Crunches 3 sets x 30 reps
Full press ups 3 sets of 10 plus one set of 10 downwards only
Cycle Level 12 Hill for 15 mins
Finished 1220

Food Log :
Breakfast - 1/3c porridge, 1 boiled egg white
Lunch - sardines on green salad with peanuts, 1 pumpernickel with hummus, 1 apple
Snack - 1 piece low GI bread with cottage cheese & tomato
Dinner - roast chicken breast, green beans, green salad
Alcohol - Nil

Tuesday Up early and at gym at 0605 for my first Cardio Only Day

Treadmill - 10 min @ 12 k/hr then
3 min @ 10 k/hr
1 min @ 12 k/hr
1 min @ 13 k/hr

Cycle 15 min Hill Level 12 rpm always > than 100 (seem to have regressed here a little)

3 sets each of press ups and sit ups

Cross Trainer Manual Level 12 15 mins
Stretching 10 mins
Finished 0715

Food Log :
0545 Pre Training 1/3c porridge with spoon cottage cheese, tsp jam, splash soy milk
0820 1 poached egg on low GI toast with vegemite
1030 1 kiwifruit
1300 Salad with chicken and asparagus, sprinkle parmesan, 1 sice pumpernickel with hummus
1530 1 apple
1745 Vegetable and tofu stir fry
0945 Soy/Protein Hot Chocolate
Alcohol Nil

Comments : Well, I was gonna do weights as well this morning anyway because I can't remember why I was dropping this bit out of my Tuesday workout. Then I decided to just trust gymguy and I know he had a good reason for it so I did the cardio and some stretching. It was a good workout, I enjoyed it alot. My food log looks/feels like a lot of food and I am uneasy with that because it makes me think I'll put weight back on. Again I need to trust gymguy and have faith that he knows what he is doing with me.

Need nothing.....
Desire everything.......
Choose what shows up............