SND's Training Journal

Wed 1800 Gym Session

48 min road run late afternoon for cardio

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, 8kg x 5, 8kg x 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 10 reps x 3 sets
S.B. Crunches 3 sets of 30 reps
Pilate Crunches 3 sets of 15 reps
Press Ups 3 sets of 10 reps

Food Log :
0730 1/3c porridge, 1 hard boiled egg
1030 1 apple
1329 Green salad with asparagus & chicken, 1 kiwifruit with low fat plain yoghurt
1700 Soy berry protein shake (pre-training)
2000 Roast chicken breast and green salad
Alcohol - 1 glass wine

Comment : Well, what a crap day however eventually I got out there and did both the cardio and got to gym and did the weights. Can't tell you how crap it was !! However food was clean and I did what I needed training-wise to so I am grateful. I should be rejoicing this week in achieved training and body goals but that's not happening somehow.

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Thursday Gym with gymguy at 1600

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

New Lower Body Programme
Squats 40kg x 12, 60kg x 8, 7 reps then 40kg x12 again
Stegged Dead Lift 20kg x 12, 30kg x 8, 40kg x 4
Front, back, plie lunges 3 sets of 10 reps each side
Lunges across gym, one dip, two dips, three dips

Cycle 15 mins Hill Level 12, >100rpm in valleys, >110rpm in peaks
3 sets each press ups and bicycle abs
Finished 1725

Food Log :
0800 1/3 cup porridge, 1 boiled egg white
1020 1 x pear
1400 1 chicken breast on 1/2c brown rice and spinach, 1/2 avocado, sw.chilli sauce
1800 Handful raw nuts
2030 Chicken steak, 2 rashers chicken bacon, Eggplant stuffed with onion & cottage cheese
Alcohol Nil

Comment : Great day today. Excellent workout with high intensity. The heavier squat weight just about killed me but was a great feeling once I'd done them. Was full of faith that I was strong and fit today. Aiming at higher intensity, shorter workouts now as I've decided I don't want to be in the gym quite as long. Dropping the cardio to 15min pre- and post-weights. It all felt so much better than yesterday and I remember why again. Great stuff. Gymguy wrote in my training book "Great workout, Jill. Keep it up. You are a star ! When the going gets tough, the tough get going and that is you". Cycle effort was back up there again, I think reading mags on the cycle really doesn't do it for me like I did last week. I need to concentrate and work hard, I can wear the iPod though so that's cool. Talk about sweat !!

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Friday Up and at gym at 0600

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

Upper Body ProgrammeUpper 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, 8kg x 5, 8kg x 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 10 reps x 3 sets
S.B. Crunches 3 sets of 30 reps
Pilate Crunches 3 sets of 15 reps
Press Ups 3 sets of 10 reps

Cycle Hill Level 14 100-110rpm

Food Log :
0800 scrambled eggs, mushrooms, 2 chicken bacon, 1 low GI toast
1050 1 x pear
1230 Eggplant & cottage cheese stuffing on lettuce with nuts & avocado, 2 kiwifruit on low fat yoghurt
1630 Soy berry protein shake, 1/2 handful raw nuts
Out to dinner tonight (dinner late 2200, japanese teppanyaki, no rice)
Alcohol I imagine so (4 drinks at the bar, 2gl wine at dinner)

Comment : Awesome training this morning, I love this body. Had a great time all round and the gym wasn't too crowded even tho it was pre-work hour.

Too much alcohol and that japanese yumyum sauce that they pour all over the prawns is dynamite (what the hell's in it egg yolk, cream, butter, salt, I suspect) however teppanyaki is NOT an overeating experience as there is not that much food and since I didn't eat the rice it was fine.

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Sat and Sun were rest days. Food was OK but it was a very social weekend and I drank alot of alcohol.

Monday 0930 at gym

Treadmill - 32 mins using the Cardio Coach v2 download on the iPod for the first time.
Rest was 10 k/hr
Steady State was 11 k/hr
First two challenges were up at 12 k/hr (bearing in mind I've been doing 12 mn @ 12 k/hr last week no problem)
and the third challenge was meant to be at 13 k/hr but I skipped this as my HR was @ 100% even after the rest after the second challenge and also gymguy turned up and was ready to start.

My HR was between 83-100% of MHR the whole time so either my levels were too fast (esp perhaps the Rest level was a bit fast) or I was doing something wrong. Anyways I enjoyed it lots and I handled the first two challenges no problem so will have another go tomorrow morning.

New Lower Body Programme with gymguy
Leg Extension 45kg x 15 reps x 2 sets, 55kg x 12 reps
Squats 60kg x 6 reps x 3 sets
Stegged Dead Lift 40kg x 6 reps, 50kg x 6 reps, 60kg x 4 reps
Lunges 1-12 reps each side
Lying Leg Curl 35kg x 8 reps, 45kg x 6 reps x 2 sets
Medicine Ball Side Twist 3 x 20 reps
Criss Cross Abs 3 x 20 reps
Finished 1100

Food Log :
0810 1/3c porridge, 1 boiled egg white
1107 1 x pear
1245 Spinach, bbq steak, sprouts, couscous salad, dressing
1600 1 low GI toast with cottage cheese & tomato
1830
Alcohol Nil (the weekend was over kill so I need a week off I suspect)

Comments : Enjoyed the Cardio Coach but a full 1/2 hr on the treadmill made for hard work doing my leg weights afterwards. Gymguy was great though and pulled me through. Otherwise good strong workout, lots of sweat and laughter but 100% focus once my hands hit the bar to lift. The weight numbers are going up and getting heavy. The squats scare the bejesus out of me if I have to do it on my own because they are so heavy on the back of my neck and my balance is only just starting to come in. Gymguy says now we are starting some serious weight lifting stuff so that's cool.

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FYI... my secret to leg day is don't do cardio on legs.

Any other day.. fine. But leg day. It's like overkill. Warm-up and that's it. My recommendation is to skip any cardio on a weighted leg day. It's just too draining. Legs are 50% of your body while everything else is only a fraction of that.

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

ORIGINAL: mda1125

FYI... my secret to leg day is don't do cardio on legs.

Yeah, thanks mda. I think there might be a point there for me, esp if I'm gonna be looking at alot of cardio leading up to squash competition which actually starts next week.

Bye Jill

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Tuesday Up early and at gym at 0555

Cardio Only Day

Cycle 45 min Cardio Coach Programme Levels = 6/8/10/12, greater than 80 rpm whole time and lots of the time above 100rpm, double rest before Challenge 3 and double cool down also to extend time past the 1/2 hour.
3 sets of press ups and 3 sets of sit ups
10 mins stretching
Finished @ 0700

Weights (mixed upper and lower) 1930
5 min warm up on treadmill
Swiss Ball D.bell press 8kg x 12, 10 kg x 10, 11kg x 8
Leg Extension 45kg x 15 x 2 sets, 55kg x 12 reps
Swiss Ball Press & Curl 7kg x 6, 8kg x 5, 8kg x 4
Lying Leg Curl 35kg x 8, 45kg x 6 x 2 sets
Standing dumb bell hammer curl 8kg x 10 x 3 sets
Lunges 1-12 dips each side
Pilates sit ups 3 sets x 15
Criss Cross abs 3 sets x 20
Finishd 2045

Food Log :
0730 Two eggs on 1 low -GI tost with vegemite, berry/soymilk/protein powder shake
1050 1 x pear
1240 Salad with chicken breast & olives, tartare sauce
1600 Low GI toast with cottage cheese & tomato
2045 Salard with tuna, olives and a boiled egg, handful raw nuts, 1 kiwifruit with low fat yoghurt
Alcohol Nil

Comments :

Completed all challenges which was improvement on yesterday, it was hard work and really extended me again, HR started around 75%, didn't take it at peak but then it dropped to 65% after long cool down. Was excellent cardio and the time flew by. When I got off the bike my inner thighs felt like crap and I walked like John Wayne to the stetching mats but recovery was a couple of minutes and then I was fine. I must take my HR just before I start and see where I am before any exercise because I sure get up to the 75% mark quickly. Perhaps my HR calculations are wonky. Not that I care that much, I can feel that it was a good cardio workout. I didn't get bored which I thought I would on one machine for 45 mins but truth is I extended it because Sean suggested doing that before challenge 3 if you were still pharked (and I was) and also I couldn't face the idea of getting on a treadmill today LOL !!

Forgot I was away the end of the week so needed to put a third weights session in today as Thur and Frid will be cardio only down at the beach. So being a good girl I ploughed off to gym in the evening. There was hardly anyone there, it was great.

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I can't stand to look at this anymore. Please don't infect my journal with that scantily clad Rugby eyesore again, for the love of GOD!!!!

RIP 2004-2007

ORIGINAL: Naviator

I can't stand to look at this anymore. Please don't infect my journal with that scantily clad Rugby eyesore again, for the love of GOD!!!!

OK, OK, OK, I am getting a bit sick of him too, blondes aren't my type at all !! I prefer them dark and mysterious. He's got the arm/shoulder/chest thing going though which are my faviourite bits.

off to change my avatar..............Jill

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Wednesday Gym at 1130 with gymguy

Cardio Treadmill, 35 min Cardio Coach programme

New Upper Body Programme with gymguy
Press Ups 20 reps, 15 reps, 15 reps
Cable Crossover 18kg x 15 reps x 3 sets
1 foot stranding dead row8kg x 12 reps each side
Seated overhead tricep extension 12kg x 12 reps, 13kg x 10 reps, 14kg x 8 reps
Dumb bell side raises 7-8kg x 10 reps x 3 sets
Dumb bell curl/then/hammer 8kg x 8, 6, 5 reps
Dips 12 reps x 3 sets
Finished 1300

Food Log :
0830 1/3c porridge 1 hard boiled egg
1050 1 pumpernickel slice with cottage cheese
1400 green salad, chicken and a berry/protein shake
2030 Salard with mushrooms & fetta, 2.5 chicken steaks, cheese nuts & pear afterwards
Alcohol 4 glases wine and g&t

Comments : Training was excellent. I slowed down my speed on the treadmill to get through the cardio coach session (8,9,11,12 k/hr over the four levels that Sean dictates). It was a breeze so now I know I need to be somewhere in the middle of the first ones I did (10,11,12,13) and this easier set. I'll figure that out next week. Had a great time with gymguy, chemistry was excellent and I was focused and worked hard once I hit the "push". Great stuff. Went down to the beach that afternoon, hence the lazy evening eating and drinking.

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Thursday at Waihi Beach

About 1630 went out for a road run with the Cardio Coach programme. Did the full 35 min run and found it quite satisfying and challenging to just up my speed to what I thought I could handle for the challenges. Was bloody hot in the sun though but a good run.

Was intending to do some situps and press ups but found I had developed a weird allergy type rash all over my body the minute I got back to the beach house. It itched all over like hell so I had to go straight in the shower. Don't know if it was a sun block lotion/sweat from run reaction or I got bit by a spider (which I found one in my clothes). Anyways it was weird and came up again the next day after I had worn my wetsuit in the surf.

Food Log :
1030 - 1 low GI toast, 2 eggs, mushrooms
1400 - Peanuts, chicken on green salad, 1 low GI bread, apple
2000 - BBQ chicken, green salad, cheese, pear, pistachios
Alcohol - nil (since I'd taken an antihistamine for the rash thingie)

Friday - rest day from training (does a couple of hours of boogie boading in the surf count ?)

Food Log
1000 1 low GI toast with scrambled egg and mushrooms
1300 Pistachio nuts, chicken on green salad,, 1/2 apple
1830 Roast chicken 2 bits of kumara, green salad
2000 Peanuts and 3 slices gruyere cheese
Alcohol 1 g&t at lunchtime

Comment : Decided to rest today since I am playing squash both days at weekend (in prep for my first tournament next week) and I intend to get a weights session in one day at the weekend too. We drove home after dinner and I had a snack when we got home (watching the Aussie Open Tennis, fantastic stuff between Roddick and Hewitt what athletes they are !!) which is not really part of the plan (to snack after dinner I mean).

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Saturday 0930 Squash Leage Match against a E1 grade. I won 3/0 and then proceeded to win the next two games as well.
50 mins.

Then went to gym to do my New Upper Body Programme
Press Ups 20 reps, 15 reps, 15 reps
Cable Crossover 18kg x 15 reps x 3 sets
1 foot stranding dead row 8kg x 12 reps each side (standing on right leg is a ****and it hurts for some reason)
Seated overhead tricep extension 12kg x 12 reps, 13kg x 10 reps, 14kg x 8 reps
Dumb bell side raises 7kg x 10 reps, 8kg x 10 reps x 2 sets
Dumb bell curl/then/hammer 8kg x 8, 6, 5 reps
Dips 12 reps x 3 sets
Abs criss cross 3 sets x 20; swiss ball sit ups 3 sets x 30, sit ups 3 sets x 20, medicine ball abs 3 sets x 12
Finished about 1130

Food Log :
0900 1/3c porridge with jam and protein powder
1300 green salad with tuna and pine nuts and 1 piece low-GI bread with fetta
1600 1 x pear
2030 Fish in oatmeal, with green salad, cheese, almonds & pear slices for after
Alcohol - 2 glass of wine

Comments : Decided to do a fourth weights work out to make the week complete. I've got squash games teed up for tomorrow and Monday too (it being a public holiday although I'm still meeting gymguy at 1000 as normal). So I should have made up my week and feeling OK really. Getting mentally ready for the squash tournament next week too. Serves are inconsistent and too much cross-court action today. It wasn't a hard win which really spells out that I am a strong D2 grade rather than an E1 grade (which I've gone back on the grading list as) so I shall just have to prove my mettle in competition and strive to end up a top D1 or low C2 by seasons end in November. That's the plan anyway. Fitness is excellent for squash, I had more than enough to get me through the whole five games and to spare, although my speed off the mark is showing my age perhaps.

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Sunday - Rest day as my squash partner cancelled. Did some press ups and sit ups just because. Roll on tomorrow. I get itchy for gym sometimes. Must be an addict.= LOL !!

Food Log
2000 2 oat/protein pancakes with maple syrup
1300 Green salad with sardines and 1/2c brown rice, bowl of coffee yoghurt
1600 1 pear
2030 oat/mussel/tuna fritters with green salad
Alcohol Nil

Comment : Just a lazy Sunday. Gonna watch the men's final of the Aussie Open Tennis now. Go Hewitt !! Reading about Cardio Coach I think I will buy v.3 and have a go with that. I need to talk to gymguy about it. Is 35 mins on the treadmill doing CC as good for my stamina (on the squash court for instance) as doing my reg. 15 mins at 12 k/hr solid that I was doing before I tried out CC ?? My heart rate quickly goes up into the 75 - 95% level and I am quite comfortable in that range over longer periods than Sean suggests on CC so I guess that represents some sort of fitness. My recovery is very quick as well which is what I need for squash as the short bursts are tough but I need to recover before serving again etc.

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Monday at gym 1000 with gymguy

Today was fortnightly Measure Day. I weighed in at 64.55kg (down 1kg from two weeks ago) and 24% body fat (same as two weeks ago but mm had decreased on all four caliper sites apparently). Goal is to maintain 65kg body weight and move the body fat percentage down to 20%.

Lower Body Programme
Abs Criss Cross alternate with med.ball side twist 3 x 20 reps each
Leg Extention 55kg x12 reps, 65kg x 10 reps, 75kg x 8 reps
Stegged Dead Lift 40kg x 8 reps, 60kg x 4, then 5 reps
Squat 60kg x 8 reps x 3 sets
Lying Leg Curl 35kg x 10 reps, 45kg x 8 reps x 2 sets
Lunges 1-12 dips each side
Finished 1110 (we yakked too much)

Cardio - played a squash leage match straight after gym. Played 1 hr 10 mins and I won against a D1 grade 3 games to 1 !! Score !!! If I get put in an E grade division in the tournament this week I should clean up but that's not very fair really. I need to be in the D grade division.

Food Log
0830 1/3c porridge with jam & soy milk, 1 hard boiled egg white
1110 1 x apple
1330 1/2c brown rice with green salad, cottage cheese and hummus
1615 1 low GI toast with cottage cheese
1900 tofu and veges stir fry
Alcohol Nil

Comment : Good legs session. The squat weight is heavy and at one point I dipped my head and it rolled up my neck and gymguy came in to catch it !! We agreed that when I squatted on my own I'd use 40kg and not the 60kg. There seems to be so many things to remember when squatting (chest out, head up, bum out, push from legs, pull bum in, etc etc). I guess I'll get there. Squash was good, my fitness is excellent, better than ever been before in my teens, twenties and thirties on court definitely. Just need the racket/ball skills to rise to match my fitness and confidence levels and to get that head-space right for competition. I used to be a real head player - if I was winning then sweet, if I was down I used to find it almost impossible to come back from behind. Now I am older I am assuming more discipline in the head area and a better ability to play one point at a time and not dwell too hard on any crap that I play. Watching Marat Safin in the Aussie Open final last night was inspiring. Leyton Hewitt was all over him in the first set but Marat did not give up. You could see him re-set his mental stuff during the 2nd and 3rd sets and by 1/2 way thru the 3rd set he was all over Hewitt and never looked back. A true champion and damn good looking, humbly-spoken and very hot as well. I think Marat might be my new fitness here LOL !!

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Tuesday at gym 0845 (yay kids are all back at school, I can now work out off peak)

Treadmill 15 mins, 12 min @ 12 k/hr then 2 min @ 10 k/hr then 1 min @ 13 k/hr
Press Ups 20 reps, 15 reps, 15 reps
Cable Crossover 18kg x 15 reps x 3 sets
1 foot stranding dead row 8kg x 12 reps each side
Seated overhead tricep extension 12kg x 12 reps, 13kg x 10 reps, 14kg x 8 reps
Dumb bell side raises 7kg x 10 reps, 8kg x 10 reps x 2 sets
Dumb bell curl/then/hammer 8kg x 8, 6, 5 reps
Dips 12 reps x 3 sets
Finished 0930

Food Log
0715 1/3c porridge and 1 boiled egg
1350 green salad, cottage cheese, sardines, hummus plus 1 apple
1610 1 low GI toast with hummus
1830 Small amount of roast chicken with skin, small green salad, 3 slices soft cheese
Alcohol 1/2 gl wine at book club

Comment : Had to make it quick today as I had a job interview at 1030 (which I didn't get pfffttt). Anyways it was a good workout med-high intensity level. I find the form on the dumb bell side raises to be difficult. I want to pull up my forearms with the dumb bell weight or raise my shoulders when gymguy says it should all be in the upper arms and the elbows high. Back to cardio work that will help my squash this week.

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