SND's Training Journal

Saturday

One hour of squash, beat Janine 3 games to 0 (league match)
Food Log :
0900 1 egg, 2 egg whites, 1 low-GI toast
1100 1 apple
1500 Refried beans & tomato & cheese, 1 apple
2030 Roast chicken & camenbert, green salad, handful peanuts
Alcohol nil

Sunday Rest Day
Food Log :
1030 Scrambled egg, mushrooms, 1 low GI toast, 2 chicken bacon
1300 Refried beans, pasta, cheese & tomato, 1 apple
1730 Small handful peanuts
2030 Chicken, green salad, hummus
Alcohol nil

Monday
Gym at 1000
Treadmill 15 mins total
2 min @ 7 k/hr
8 min @ 11 k/hr
5 min @ 12 k/hr

Food Log :
0730 2 eggs & 1 egg white, 1 low GI toast
1300 chicken, pasta, spinach & sauce 1 bowl
1850 Salmon, spinach salad and peanuts, 1 apple
2200 Hot chocolate drink

Comment : All I did at gym was the 15 min on the treadmill so after I pick the kids up from school I will do some exercises at home here (rehab stretches, press ups, abs). When I met up with GymGuy at 1000 we decided to talk rather than train and so spent the next two hours doing just that. My home life got a bit complicated at the weekend so he was being helpful. Thanks GG. Ho hum.
Have not got around to the extra exercises yet but may do before bed and after my evening business meeting.

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Tue At Gym 1000 with GymGuy

Treadmill 15 mins Total
2 min @ 7 k/hr
8 min @ 11 k/hr
5 min @ 12 k/hr

New Legs Programme with GymGuy
Leg Extension 45kg (99lbs) x 15 reps, 12 reps then 55kg (121lbs) x 10 reps

Squat 30kg (66lbs) x 15 reps
35kg (77lbs) x 12 reps
40kg (88lbs) x 10 reps then x 10 reps again

Lunges across the gym
Holding one 10kg (22lbs) weight x 3 sets across the gym and back

Lying Leg Curl 33kg (72.6lbs) x 10 reps x 3 sets (1st time back in since hamstring injury)

Side-step lunges with swiss ball 20 reps x 3 sets with 1 minute hamstring stretch x 3 in between

Horizontal knee tucks on swiss ball 20 reps x 3 sets alternate with
Deep Crunches on swiss ball 20 reps x 3 sets

Cycle 15 mins Level 12 Hill (while chatting to GymGuy so I cruised it really)

Food Log
0750 1 egg and 2 whites 1 low GI toast
1200 Chicken and salad wrap, hot chocolate
1400 1 soy hot chocolate
1530 1 low GI toast, cottage cheese and tomato, 1 milo

Comment : This was a great gym session. Only just really getting back into the swing of things with the hamstring and all. I enjoyed the 100% focus and the instruction from GymGuy. Really did work hard. I am touch and strong and hard of body at the moment and this feeling of satisfaction and serenity is what I do it for.

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Wed at gym 0815

Treadmill Total 15 mins
2 mins @ 7k/hr
8 mins @ 11 k/hr
5 mins @ 12 k/hr

Upper Weights Programme

Swiss Ball 1 arm dumb bell press:
12kg (26.4lbs) x 8 reps then x 7 reps
14kg (30.8lbs) x 6 reps
alternate with
S.B. Deep Crunches 3 x 20 reps (and some hamstring stretches cause it's stiff)

Swiss Ball 1 arm dumb bell row
18kg (39.6lbs) x 8 reps
19kg (41.8lbs) x 7 reps then x 6 reps
alternate with
S.B. Side Twist on bench 3 x 20 reps

Swiss Ball Dumb Bell Skull Crushers
4kg (8.8lbs) 3 sets x 10 reps

Standing Dumb Bell Curl
10 kg (22lbs) x 6 reps x 3 sets

S.B. Shoulder Press
8kg (17.6lbs) x 6 reps x 3 sets

Abs Criss Cross 3 sets x 30 reps (only 5 secs rest)

Cycle 15 mins Level 12 Hill (>110rpm in peaks, >100rpm in valleys) Time to go faster on the cycle I suspect !

Food Log
0730 1/3c oats with cottage cheese, protein powder and flaxseed oil, 1 tsp jam to make it palatable
1030 hot chocolate drink and apple
1300 chicken kebab meat with salad and hummus, lime & banana smoothie
1930 BBQ steak, tomatoes, chicken bacon (3), with salad
Alcohol Nil

Comment : I enjoyed gym this morning, esp. having my iPod back. At first I felt really tired like it was Friday but I pushed through the running anyways since I am doing so well at getting back to my 15mins @ 12 k/hr goal after the injury. No competition squash until Saturday now so I might go to club night tomorrow night. The one-arm row is heavy and so are the standing dumb bell curls but I am pushing on through them so I suspect I might heavier next week. Walking around the rest of the day a bit stiff and stuffed but it all feels good so I am not worried.

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Thurs At Gym 1200

Treadmill 15 mins Total
2 min @ 7 k/hr
12 min @ 10 k/hr
1 min @ 11 k/hr

New Legs Programme
Leg Extension 45kg (99lbs) x 15 reps, 12 reps then 55kg (121lbs) x 10 reps

Squat 30kg (66lbs) x 15 reps
35kg (77lbs) x 12 reps
40kg (88lbs) x 10 reps then x 10 reps again

Lunges across the gym
Holding one 10kg (22lbs) weight x 3 sets across the gym and back

Lying Leg Curl 33kg (72.6lbs) x 10 reps x 3 sets ( was good with hamstring)

Side-step lunges with swiss ball 20 reps x 3 sets with 1 minute hamstring stretch x 3 in between

Horizontal knee tucks on swiss ball 20 reps x 3 sets alternate with
Deep Crunches on swiss ball 20 reps x 3 sets

Food Log
0750 1 egg and 2 whites 1 low GI toast
1430 1 apple
1630 1 banana
2000 Roast chicken with green salad
Alcohol 2 gl wine


Comment : OK the food is all out of whack. There is a perfectly good reason for this that I am not gonna share here LOL. Suffice to say that gymguy and I have agreed that through this unstable period I will not undereat or overeat. That I will just keep eating the way I have been for the last 8 months and keep training the way I have for the last 8 months whether I feel like it or not. This will keep the physical side in balance while hopefully the emotional side will get sorted out too. It's important to keep my food and training square and normal.

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Friday 2pm at gym with GymGuy (I am very spoilt this week LOL)

New Upper Body Programme

Swiss Ball 1 arm dumb bell press:
11kg (24.2lbs) x 8 reps
14kg (30.8lbs) x 7 reps
16kg (35.2lbs) x 6 reps

S.B. Deep Crunches 1 x 30 reps, then add 16kg (35.2lbs) dumb bell for 2 more sets of 20 reps

Swiss Ball 1 arm dumb bell row
20kg (44lbs) x 5 reps x 3 sets

Swiss Ball Dumb Bell Skull Crushers
5kg (11lbs) 3 sets x 8 reps , 7 reps, 6 reps

Standing Alternate Hammer Curl
11 kg (24.2lbs) x 6 reps x 3 sets

S.B. Shoulder Press
9kg (19.8lbs) x 8 reps x 3 sets

S.B. Side Twist on bench 3 x 20 reps

No cardio today

Food Log :
0830 1 egg and 2 egg whites, 1 low GI toast with vegemite
1030 1 apple
1350 1 banana
1530 Chicken on green salad, 1 toast with cottage cheese

Comment : Because life is in emotional trauma mode I didn't get to gym until right on time and had to leave dead on 3pm hence no cardio today. Given the upheaval going on, getting to gym at all is a miracle so I am not going to beat myself up. Having GymGuy there, in my life, giving his exceptional wisdom and being my friend as well as trainer is just fantastic. I am committed to staying healthy, slim and fit through all this bull****. I will not overeat or undereat and I will continue to train 5 times per week.

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Well, wow what a weekend.

I played a squash tournament at my club. I won three matches straight and won my division championship !! Wooooooooohooooooooooo !! Only the last match was challenging and I played well and stayed focused. I won a cool Head squash bag which is cool since I don't have a squash bag.

Food was OK but very much fitted in between activities and stuff. I am so tired.................

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Monday 1000 at gym with GymGuy

Measure Day :
Weight 61.2 kg and body fat 19% (down 1% from two weeks ago)
Well weight is way too low, we talked increasing calories by eating both porridge and eggs for breakfast and having two things at snack time, not one. And if snacks don't happen then eating four meals in a day, not three. The body fat percentage coming down is great. I feel and look great and really strong at the moment.

Lower Body Programme with GymGuy

Leg Extension 55kg (121lbs) x 12 reps x 3 sets

Squat 40kg (88lbs) x 10 reps, 50 kg (110lbs) x 10 reps x 2 sets

Lunges across gym and back, carry 10kg (22lbs) first set, then 15kg (33lbs) next two sets

Didn't do lying leg curl as hamstring a bit tight

Horizontal Knee Tucks on Swiss Ball 20 reps x 3 sets

S.B. Side step lunges 20 reps x 3 sets
Hamstring Stetch for 1 minute

Cardio

Treadmill 15 mins 2 min @ 7k/hr, 8 min @ 11k/hr and 5 min @ 12k/hr
Cycle 15 mins Level 12 Hill


Food Log
0745 1 egg and 2 whites, 1 low GI toast
1315 Chinese beef, chicken, tofu on noodles
1610 1 tin tuna, 1 aple, 1 soy hot chocolate
2030 Chicken, camembert & green salad
Alcohol 1 gl wine

Comment : So I need to bring my weight up a bit and eat more calories while still getting my body fat down a bit. Generally a good gym session given the current crisis in my life. I enjoyed my time with GymGuy and we are pretty clear on what we are doing so after this time is over I have maintained both fitness and weight.

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Tuesday at gym at 0830

Treadmill 15 mins 2min @ 7.0k/hr, 8 min @ 11k/hr, 5 min @ 12 k/hr

Upper Body Programme

Swiss Ball 1 arm dumb bell press:
11kg (24.2lbs) x 8 reps
14kg (30.8lbs) x 7 reps
16kg (35.2lbs) x 6 reps

S.B. Deep Crunches 1 x 30 reps, then add 16kg (35.2lbs) dumb bell for 2 more sets of 20 reps

Swiss Ball 1 arm dumb bell row
20kg (44lbs) x 5 reps x 3 sets

Swiss Ball Dumb Bell Skull Crushers
OK, couldn't do the 5kg at first so did 2 sets of 4kg (8.8lbs) x 8 reps, then 7 reps then....
5kg (11lbs) 1 set x 6 reps

Standing Alternate Hammer Curl
11 kg (24.2lbs) x 6 reps x 3 sets

S.B. Shoulder Press
9kg (19.8lbs) x 8 reps x 3 sets

S.B. Side Twist on bench 3 x 20 reps

Cycle 15 mins Level 12 Hill

Food Log :
0745 1 egg and 2 egg whites, 1 low GI toast, 1/3c porridge with cottage cheese & Jam
1030 yoghurt, protein powder, a little honey and a handful of strawberries
1300 Whole grain role with chicken and salad, 1 apple
1630 1 low GI toast with cottage cheese & gherkins

Comment : Well, gym was an effort today as the emotional crisis in my life moves on, resolves a little and leaves me feeling phucking vulnerable. At a couple of points I just had to make myself keep going. I am employing all my reserves of emotional strength to stay sane and productive for my kids, so I was not surprised that I completely failed in trying to do the skull crushers at 5kg. My form in the last 5kg set was atrocious but I stuck with it.

Gym is important at this time, it gives me focus, a feeling of success and confidence that I won't overeat or undereat my way throught the emotional bull****e that is going on. GymGuy keeps me focused too and I am grateful for him in my life right now more than ever.

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Damn I've left my training journal with GymGuy.

Roughly Wednesday I did Treadmill, lower body programme then cycle on my own

Thursday I did Treadmill, upper body programme then cycle on my own

Today I did 13 mins on the Treadmill (2 min @ 7/k/hr, 5 min @ 11 k/hr and 6 min @ 12 k/hr)
then I boxed for an hour solid with GymGuy.

It was very hard and very intense. He worked me very, very heavily and I enjoyed every minute of it. There was a fair bit of stress and resentment to be gotten out of my system and I went for it. Boxing is fantastic.

Food Log :
0730 1 egg and 2 whites, 1 toast, 1/3 c porridge with jam and cottage cheese
1030 Bowl of yoghurt, strawberries & Syndrome X Snack nuts/fruits etc, with protein powder too
1400 1 low carb protein bar and 1 apple
1615 1 tin tuna, 1 handful raw peanuts
1945 Chicken, 2 pieces of kumara, green salad, 1 hot chocolate
Alcohol Nil

Comment : I haven't got my book so can't remember much else. It's been a very intense week but the training has stayed focused and on track. I have been eating more calories in line with what GymGuy wants although leads me to feeling full all the time and feeling like I am overeating, which I am not. My food choices remain sane and healthy. Just loved the boxing today, it felt good to be whacking the ****e out of something. May try bag-punching next week for a bit too to relieve some stress.

And Old Navy if you're reading, go man go!!!!!

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Monday Gym at 1000 with GymGuy

Cycle 1/2 hour (while chatting to GymGuy) Level 12 Hill
Treadmill 15 min 2 min @ 7 k/hr, 8 min @ 11 k/hr, 5 min @ 12 k/hr
Total Cardio 45 min

Upper Body Programme

Swiss Ball 1 arm dumb bell press:
11kg (24.2lbs) x 8 reps
14kg (30.8lbs) x 7 reps
16kg (35.2lbs) x 6 reps

S.B. Deep Crunches 1 x 30 reps, then add 16kg (35.2lbs) dumb bell on upper chest for 2 more sets of 20 reps

Swiss Ball 1 arm dumb bell row
20kg (44lbs) x 5 reps x 3 sets

Swiss Ball Dumb Bell Skull Crushers
OK, couldn't do the 5kg at first so did 3 sets of 4kg (8.8lbs) x 8 reps, 7 then 6 reps


Standing Alternate Hammer Curl
11 kg (24.2lbs) x 6 reps x 3 sets

S.B. Shoulder Press
8kg (17.6lbs) x 8 reps x 3 sets
Was supposed to do 9kg but just couldn't lift them for some reason

S.B. Side Twist on bench 3 x 20 reps

Food Log :
0730 2 eggs, 1 low GI toast, 1/3c porridge with jam and yoghurt
1230 Chicken, 1/2 pita bread, celery,cucumber and cheese
1530 1 apple
1900 Bowl of chickpea & eggplant stew
2200 Handul of peanuts and 1 hot chocolate drink
Alcohol Nil

Comment : Well, I was a mess when I got to gym so we quickly figured that lifitng weights wasn't going to work because my focus was crap !! So we did the cardio and I unloaded and got some sane advice. After GymGuy had moved to his next client I felt great so did my treadmill and weights programme with massive amounts of strength. A shift in attitude is marvellous and life is choices really.

Got my first interclub squash match tonight, looking forward to that. I like playing in a team and now that I am officially graded C2 all my matches will be challenging.

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Tuesday No gym training as my daughter was home sick and also I was playing an interclub squash match in the evening.

I had a decisive win over a C1 grade player. I am a C2 player. I won 3 games to one, kept good focus and my fitness really pays off well. My team mates were happy that I had contributed to our 3/1 match win on the night. Fun !!

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Wednesday Gym at 1000 with GymGuy

Treadmill 15 minutes
2 min @ 7 k/hr
7 min @ 11 k/hr
5 min @ 12 k/hr
1 min @ 13 k/hr

New Lower/Legs Programme with GymGuy

Leg Extension 65kg (143lbs) x 10 reps x 3 sets

Squat 40kg (88lbs) x 10 reps, 50 kg (110lbs) x 10 reps, 60kg (132lbs) x 10 reps, 70kg (154lbs) x 10 reps
(I can now officially squat 9kg more than my body weight, wooohooooo !!)

Lunges across gym and back with dumb bell high in the air in one hand up straight overhead
5kg (11lbs) first set then 2 sets with 8kg (17.6lbs)

S.B. Side step lunges (Timed) 20 reps x 3 sets (41 secs, 31 secs, 28 secs)

Horizontal Knee Tucks on Swiss Ball 25 reps x 3 sets

Cycle 15 mins Level 12 Hill (>100 rpm)

Food Log :
0730 2 eggs, 1 low GI toast, 1 hot chocolate
1130 1 apple
1330 pasta, spinach, capsicum, cottage cheese, flaxseed oil, 1 x pear
1545 1 low carb protein bar, 1 hot chocolate

Comment : Great gym session, felt focused and strong. Had fun with GymGuy and the energy and stimulation were high. This is exactly how I like it and why I am committed to my gym programme. Commitment proceeds any form of success.

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Thursday Gym at about 1200 with my friend (from Sydney, Australia) Michael C

We were meant to box with gymguy but he strained his back so we were on our own.

Treadmill 15 mins 2 min @ 7k/hr, 3 min @ 11 k/hr, 10 min @ 12 k/hr (this was a strong run for me and my hamstring)

Upper Body Programme

Swiss Ball 1 arm dumb bell press:
11kg (24.2lbs) x 8 reps
14kg (30.8lbs) x 7 reps
16kg (35.2lbs) x 6 reps

S.B. Deep Crunches 1 x 30 reps, then add 16kg (35.2lbs) dumb bell on upper chest for 2 more sets of 20 reps

Swiss Ball 1 arm dumb bell row
20kg (44lbs) x 5 reps x 3 sets

Swiss Ball Dumb Bell Skull Crushers
4kg (8.8lbs) x 8 reps, then 5kg (11lbs) x 7 then 6 reps

Standing Alternate Hammer Curl
11 kg (24.2lbs) x 6 reps x 3 sets

S.B. Shoulder Press
9kg (19.8lbs) x 8 reps x 3 sets

S.B. Side Twist on bench 3 x 20 reps

then did another 40 mins following whatever Michael did in terms of back/arms, it was fun (but as usual I would've preferred to box with gymguy, never mind)

Food Log :
0730 1/3c oats, cottage cheese, jam and 1 hot chocolate
1000 1 toast with cottage cheese & tomato
1400 1 quiche with noodle salad, 1 soy hot chocolate
1800 handful of peanuts
2000 Curry (out), naan bread, 1 spoon rice, 1 hot chocolate
Alcohol 3 glasses of wine

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Easter Friday, gym closed

Went for a 35 minute hilly run with my husband, then did some hamstring stretches, 3 sets of abs and 3 sets of press ups

Food Log :
1130 scambled egg, mushroom, bacon, 1.5 slices toast, soy hot chocolate (out)
1600 1 apple 1 soy hot chocolate
1900 Pasta with seafood bowl (out), 1 hot chocolate
Alcohol 3 gl wine

Comment : Enjoyed the run. I think because we both have our own commitment to our own fitness, then the run works. Sometimes I pulled up the hills, sometimes he did. He's training for a boxing fight in two weeks. We are out of sorts emotionally and this helped for a little while. Can't do this often because our kids are still needing an adult at home so this was a treat.

The hot chocolate has become a problem so I threw the remainder of it down the sink. When I focus on one food over "real" or healthy food then it's an issue. Out it goes now, only to be had in cafes for a while at least.

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Easter Saturday and Sunday

These are rest days for me.

Sat Food Log :
0930 Smoked salmon and egg white omelette (made by husband, very delicious), 1 low GI toast, 1/2 gl OJ
1500 scallops and salmon in a bowl, 1 piece low GI toast, 1 apple
2000 2 eggs on spinach salad, 1 handful of peanuts
Alcohol Nil

Sun Food Log :
0930 1 buckwheat pancake with maple syrup (these were disgusting, very hi GI I found out later, won't be having them again)
1300 6 inch Italian BMT Sub with 1/2 choc.chip cooke (again danger area, need to be honest and realistic, I don't eat cookies full stop)
1630 1 low GI toast with vegemite and cottage cheese
1900 steak, stir fry veges, handful of peanuts, 3 sm pieces of cheese
alcohol 3 gl red wine

Comment : This Easter weekend sucks and has been every bad thing I feared it would be in terms of the family unit. My eating and erratic emotional state testify to that. Tomorrow is training day and I will go.

PSS Red wine plus cheese plus red meat made for a bad combination and I didn't sleep at all well.

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