SND's Training Journal

Easter Monday, at gym at 1100

Treadmill 15 min
2 min @ 7k/hr
3 min @ 11k/hr
9 min @ 12k/hr
1 min @ 13k/hr

Lower Body Programme
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

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 (35 secs, 31 secs, 30 secs)

Horizontal Knee Tucks on Swiss Ball 25 reps x 3 sets

Cycle 15 mins Level 13 Hill (>100 rpm in valleys, >110rpm in peaks)

Food Log :
0800 1/3c oats with cottage cheese and jam
1030 1 low GI Toast with organic peanut butter
1330 small tin baked beans with sprinkling parmesan, spinach salad with cottage cheese & parmesan, 1 apple
1915 1/2 a pizza, green salad, three squid rings
Alcohol Nil

Comment : Enjoyed myself at gym, focused and fun as it should be. Getting the running back to a full block at 12k/hr which feels good. Squatting more than my body weight feels good and I managed to get over being shy and ask a guy to spot me for the 70kg last set, which of course he was happy to do. Time to reset goals since the three months is up, I have already achieved some of my fitness/health goals early again but others I am not really striving toward. Time to have a look at it. Playing a squash tournament this week too. Sick of all the emotional crap so I've deleted that from my life for this last weekend and today. It's better to guard my feelings and live by adult decisions, rather than be controlled by emotions.

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

Tuesday at gym at 1100 with GymGuy

New Upper Body Programme

Swiss Ball 1 arm dumb bell press:
16kg (35.2lbs) x 8 reps
17kg (37.4lbs) x 7 reps
18kg (39.6lbs) x 6 reps
alternating with
S.B. Deep Crunches 3 sets of 20 reps

Swiss Ball 1 arm dumb bell row
20kg (44lbs) x 5 reps
21kg (46.2lbs) x 4 reps x 2 sets
alternating with
Lying leg raise up on bench 3 sets x 20 reps

Rope tricep extension 24kg (52.8lbs) x 15 reps x 3 sets

Barbell Curl 14kg (30.8lbs) x 10 reps x 3 sets

Dumb Bell Side Raises
8kg (17.6lbs) x 8 reps x 3 sets

Treadmill 15 mins 2 min @ 7k/hr, 3 min @ 11 k/hr, 9 min @ 12 k/hr then lastly 1 min @ 13 k/hr
Cycle Level 13 Hill 15 mins (>100rpm in valleys, >110rpm in peaks)

Food Log :
0900 1 egg, hollandaise sauce, 1 bacon and 1/2 bagel, 1 soy hot chocolate
1300 spinach salad with tuna and mushrooms, 1 gl milk
1600 1 x pear
1930 1 baked chicken breast, mushrooms, green salad, 1 gl milk
Alcohol Nil

Comment : Today was measurements day. My body fat and body weight has stayed the same over the last two weeks (61.6kg and 19% body fat) which is what GymGuy wanted to happen. I like being this size, it feels strong and hard and fit and healthy. Today's gym session was fun and the cardio worked me hard. I have decided that I want GymGuy to really really push me hard and challenge me in the next four weeks. I want to keep my mind on my commitment to health and fitness and really go as hard as thinks I can. In the same timeframe I want to win more squash matches and proceed to B Grade. These are my thoughts around new fitness goals.

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

Gym at 0830 this morning

Treadmill 15 min
2 min @ 7k/hr
3 min @ 11k/hr
9 min @ 12k/hr
1 min @ 13k/hr

Lower Body Programme
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

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 (35 secs, 31 secs, 30 secs)
Kick bag 10 kicks each side x 6 sets
Horizontal Knee Tucks on Swiss Ball 25 reps x 3 sets
S.B Crunches 20 reps x 3 sets

Cycle 15 mins Level 13 Hill (harder today to get the rpm up)

Food Log :
0730 1/3c oats with cottage cheese and jam
1030 scrambled egg, bacon x 2, 1/2 bagel, soy hot chocolate
1420 spinach, cottge cheese, brown rice & african spicy sauce
2000 2 chicken steaks, green salad, glass of milk with honey
Alcohol 3 glasses of bubbles !!

Comment : Gym was OK this morning, I was feeling pretty dedicated to getting it done and out the way for the day. I worked hard. It's a pain that the changing rooms are out of action. Strong on the squats which are very heavy although I don't know how good my form was.

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

Thursday at gym at 1100 with GymGuy

Treadmill (quick warm up since I spent the first 15 mins listening to and discussing GymGuy's new song he's just recorded with his sister so we were running late) also playing squash tonight so no post-routine cardio either...

Treadmill 10 mins
2 min @ 7k/hr
3 min @ 11k/hr
5 min @ 12 and 12.5k/hr
GymGuy says time to start running fully at 12 and 12.5 - alright then I'll do that next week

New Lower Body/Leg Programme

Leg Extention Machine
65kg (143lbs) x 12 reps
75kg (165lbs) x 10 reps
85kg (187lbs) x 10 repls
Then drop set all in one go
85kg (187lbs) x 10 reps then 55kg (121lbs) x 10 reps then 25kg (55lbs) x 10 reps

Seated Leg Curl
70kg (154lbs) x 15 reps
80kg (176lbs) x 15 reps
90kg (198lbs) x 12 reps

Standing stegged dead lift on bench
40kg (88lbs) x 12 reps
50kg (110lbs) x 10 reps
60kg (132lbs) x 5 reps

Squat
50kg (110lbs) x 10 reps
60kg (132lbs) x 10 reps
70kg (154lbs) x 10 reps

Lunges each side 1 up to 12 dips

Knee Tucks 15 then 14 then 13 then 12 then 11 then 10 reps (5 secs in between)

Food Log :
0900 Smoked salmon omelette and 1 soy hot chocolate
1300 1/2 avocado, Spinach and cottage cheese salad with African Spicy sauce, Fresh vege/fruit juice glass

Comment : Well, I told GymGuy I wanted to go really hard this month and for him to push me hard. I thought yesterday that I was only working out at 6/10 intensity and this gives my brain too much space to think about other crap (my head is a dangerous neighbourhood and really I should try to keep out of it). I want him to up the intensity to 8 or 9/10 for the next little while as a re-commitment to what I am doing in the gym and a form of obliterating the emotional pain hangover of the life crisis that has gone on here in the last little while. This body and this training and my interaction with GymGuy is as important to me as ever and it's three full months since I last looked at my health/fitness goals and made a recommitment to myself and to GymGuy. So we did that today and I'll write some goal work and affirmation stuff this weekend. I can go hard, these weights are heavy for a 61kg 46 year old and I enjoy achieving stuff like this.

Next focus is the squash tournament this weekend. Now that my grade is accurate at C2 I should get some very hard games. I am ready and waiting and as GymGuy puts its "I feel sorry for your opponents" LMFAO

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

Friday at gym about 1100

Did cardio only since I had a squash tournament match in the evening and I've done four weights session this week already (3 legs and 1 upper).

Treadmill
2 min @ 7.0k/hr
8 min @ 11 then 12 k/hr
4 min @ 12.5 k/hr
1 min @ 13 k/hr

Cycle 15 Mins Hill Level 13

I won my squash match in the evening against a D2 three games to zero (who looked to be 14 years old or thereabouts) which is as it should be since I am a C2 now. I am third seed in a C/D division which means I've got to show my stuff and win alot this weekend to back up my C2 grading. These young ones win when they warm up but then don't win the matches. They always look so cool and have the shots in the warm up and hardly hit the ball to their partner (like 4 shots down the wall to themselves and then one to me etc etc). But I guess in the match experience and fitness really do count.

Food Log :
0930 scambled egg, 2 x french toast (white bread eeek !!) and some bacon
1300 japanese lunch box with rice (white rice eeek !!), raw fish, chicken and salad
1730 1/2c brown rice with spinach and cottage cheese, one apple
2100 Roast chicken, 1/2 avocado, one apple
Alcohol Nil

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

Saturday

I am so bloody stuffed. I've played three competition squash matches in 24 hours and my body is protesting. Thank God I am fit and strong and healthy. Feels good to have worn myself out in the pursuit of playing better squash. I love squash.

This morning I lost my match. She was 14 years old (**** that, honestly, that is a 32 year age difference, guess I should be grateful I can hack it with the young ones) and she played a beautiful style game. Man, I wish I'd played like that when I was 14 years old. I won the first two games but only just, she won the 3rd game then I lost the 4th game 10/9 which is as close as it gets. I had two match balls but couldn't close the deal, damn it. In the fifth game I really didn't play my best, my serve kept going out and really I just gave it to her. Between games her Dad came down and mouthed off at me about how I play, the stupid asshole !! I told the ref that he did this so she had a go at him, it's very unacceptable for him or anyone really to do that between games in a serious match. Guess he didn't like his little princess getting beaten at that point !! I kept focused though right up until that last game when I really didn't pull out my best. However failure is just one point on the way to success so I wasn't too unhappy with my performance. She is a C2 grade like me so a 3/2 loss is OK.

This evening I blitzed the D1 grade I played. An older woman thank God with a nice style but I was just after getting the whole thing over and done with quickly since I'd only finished my 5 setter two hours before hand. So it was 3 games to nil and less than 1/2 hour. I play in a plate final tomorrow afternoon.

Now I am sore, tired and ready for bed. Food OK except I had a sugar craving after dinner. I satisfied it but now feel full and blood sugar feels up with heart pounding etc etc. It's really not too good for me to do this, even as a one off. My body is too carb sensitive.

Food Log :
0900 Scrambled egg, 1 low GI toast, chicken bacon
1115 1 apple
1430 chicken, spinach, 1/2c brown rice and African Spicy sauce salad, 1 toast with pate, strawberry protein shake
1900 BBQ steak, 1 sausage, green salad, 1/2 kumara, Fruit pudding with yoghurt sauce with honey, 1 sm choc easter egg
Alcohol 3 glasses wine

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

Sunday, just wrote a whole lot of rubbish about how I lost my squash today but not in style. I lost because I am physically exhausted and emotionally exhausted and couldn't pull the required mental focus out of the bag. But after typing all that stuff I then accidentally deleted it. Guess it wasn't meant to be posted. Sometimes I don't play well, I hate it when that happens. Enough said.

Food Log
1230 Scrambled egg, 1 low GI toast, 2 mushrooms, chicken bacon (4)
1630 2 low GI toast with seafood pate, one apple
2000 chicken and stir fry veges and 1 glass milk
Alcohol Nil

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

Monday Gymat 1000 with GymGuy

Treadmill 15 mins
2 min @ 7 k/hr
8 min @ 12 k/hr
5 min @ 12.5 k/hr

New Upper Body Programme with GymGuy

Swiss Ball 1 arm dumb bell press:
16kg (35.2lbs) x10 reps
18kg (39.6lbs) x 6 reps x 2 sets
(spotted 20kg (44lbs) x 4 reps)
alternating with
Horizontal Praying Mantis arm pushes on swiss ball 3 sets x 15 reps

Bar Bell Row
40kg (88lbs) x 10 reps x 3 sets

Standing Bar Bell Forward Push (ala David Tua, boxer)
30kg (66lbs) 10 reps x 3 sets

Bar Bell Curl 20kg (44lbs) x 12 reps, 23kg (50.6lbs) x 6 reps x 2 sets

Rope Pull Down 36kg (79.2lbs) x 8 reps x 3 sets

Swiss ball Crunches 5 sets x 20 reps (5 secs pause only)

Food Log :
0730 1/3c oats, cottage cheese, jam
1200 sushi 5 pieces and 1 apple
1545 1 low GI toast with fetta cheese and 1 pear
1830 Crumbed fish and green salad
Alcohol Nil

Comment : Weighed in today at 62.9 which is a bit up on the last week which is what GymGuy wanted. Although this set me off in my head about weight gain and being fat again. Just need to relax with it and maintain the 61kg - 65kg range and trust that GymGuy has this in hand. I've bought lots of new clothes that fit me all and I look great in them and I damned if I am NOT gonna fit them ever again. This is for life and it's about my loving myself. **** the world !!

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

Tuesday at gym at 0830

Swim 35 minutes

Evening Squash Interclub match Won vs a C1 grade (excellent !!) 3 games to zero. Played well, Good focus !!

Food Log :
0745 1/3c oats, cottage cheese, jam
1400 Chicken & squid stir fry with veges, 1 soy hot chocolate
1750 2 eggs, 1 low GI toast with fetta cheese, 1 pear
2130 small portion roasted veges kumara, carrot, courgette
Alcohol 1 vodka alcopop

Comment : Low key day at gym and resting my hamstring a bit after the strenuous squash weekend. Good result on court and happy to win for my team.

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

Wednesday at gym 0830 again

Treadmill 15 mins
2 min @ 7 k/hr
8 min @ 12 k/hr
5 min @ 12.5 k/hr

Upper Body Programme

Swiss Ball 1 arm dumb bell press:
16kg (35.2lbs) x10 reps
16kg (39.6lbs) x 6 reps x 2 sets
(tried 18kg but no go)
alternating with
Horizontal Praying Mantis arm pushes on swiss ball 3 sets x 15 reps

Bar Bell Row
40kg (88lbs) x 10 reps x 3 sets (don't think I remembered this one well, in terms of form)

Standing Bar Bell Forward Push (ala David Tua, boxer)
30kg (66lbs) 10 reps x 3 sets

Bar Bell Curl again couldn't figure out which bar and form etc ended up doing four sets of curls with low weight bar thing

Rope Pull Down 36kg (79.2lbs) x 8 reps x 3 sets

Swiss ball Crunches 5 sets x 20 reps (5 secs pause only)

Cycle 15 mins Hill Level 13 (>100rpm in valleys, >110rpm in peaks)

Food Log :
0730 2 eggs and one white, 1 low GI toast with vegemite
1030 chicken salad sandwich (brown bread 2 slices)
1330 Corn and bacon fritters with salad, 2 soy hot chocolates
1900 small bowl of green salad with cottage cheese
2000- book group so I ate cheese, crackers, pate, almonds, 2 chocolates and 1 choc biscuit
Alcohol 2 glasses wine

Comment :
Food was crappy. My theory was to eat a small salad and then eat the cheese/pate but snacking is just not OK for me, I didn't want to eat the crackers or chocolates but ate them anyway. Much better to have firm, clear dinner and then pass on all food, no matter what, at book club or in other circumstances like this. Just fooling myself to think I can eat like other people. I am a compulsive overeater and it's best to stick to my plan that has been working for 9 months now. I do not want to get fat again. I love being slim, fit, strong and hard in my body. It feels great and looks great and it is ME !! So I learnt a lesson last night. Today at gym I will work hard and keep my food clean in the way I know it needs to be for me, to honour me and all my hard work and my commitment to health and fitnes..

Great workout, enjoyed myself, challenging weights and I have asked GymGuy to challenge me so here we go...........

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

Thursday at gym

Treadmill 25 min total
10 min mucking around talking to gymguy and running then a solid 15 min with 10min at 12k/hr and 5 min at 12.5k/hr

Leg/Lower Body Programme with H

Squash for 40 mins in the afternoon

Food Log :
0715 1/3c oats, cottage cheese, jam
1000 1 pear
1215 8 piece tuna sushi box
1515 1 cup tomato soup, 1 pear
2000 Chicken salad, cheese and 1 apple
Alcohol Nil

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

Friday 8 April

Treadmill 15 mins
2 min @ 7.0
8 min @ 12
5 min @ 12.5 k/hr

Cycle 15 min Hill Level 13

Lower Body/Leg Programme again (can't remember why I did this again two days in a row but I am catching up here so can't be bothered with all the details)

Food Log :
0900 3/4 muffin, 2 eggs, bacon, hollandaise sauce
1300 Ravioli x 6 packages, green salad, pasta sauce and blue cheese
1515 Protein boxed shake, one apple
1730 1 Low GI toast with pate, some blue cheese, handful nuts
At husband's boxing fight, 4 bits of sushi
Midnight 3/4 Chicken Burger (it was a late but fun night !!)
Alcohol Lots

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

Saturday and Sunday were complete rest days for me. My food was crappy either undereating or overeating the wrong types of food. Emotional trauma continued to stuff up my life. This too shall pass.

Food Log Sat :
0745 1/3c oats, cottage cheese, jam
1100 1 apple, 1 hot chocolate
1445 Pasta, spinach, capsicum, cheese and tuna (large bowl)
1730 1 soy hot chocolate
Can't remember dinner and no alcohol

Food Log Sun :
I had NOTHING to eat until 1930 at night (insane, insane, insane)
1930 2-5 sm pieces of ciabatta bread, dips with falafel, dolmade & lamb balls, squid in a bowl with green salad
Alcohol 2 glasses of wine

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

Mon 11 April At Gym at 1000

Treadmill 15 mins
2 min @ 7.0
8 min @ 12
5 min @ 12.5 k/hr

Upper Body Programme - did half of it then got distracted with crap and didn't finish my training. This will NOT happen again. I come first, my health and fitness come first, top priority, end of story !!

Food Log :
0730 1/3c oats, cottage cheese, jam
1300 Spinach & fetta slice with green salad and 1 soy hot chocolate
1430 1 soy hot chocolate
1715 1 soy hot chocolate
1900 Chicken and vege stir fry
Alcohol 1 gl wine

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

Tuesday at gym 1100 with GymGuy

Weighed in at just over 60kg, GymGuy definitely not happy, need to put on body weight, need to eat more/better, got a lecture which I needed. If I continue to undereat I will lose muscle, strength and motivation. I need to eat and stabilise my weight for me,because I love myself and this is self-care. I come first regardless of all the ****e that is going on around me at this time. So I've taken my life back and it's amazing how much more relaxed and happier I am and have been this week. My life is good and I am grateful.

Cross Trainer 10 minute warm up

New Lower Body/Leg Programme with GymGuy

Leg Extension Machine
75kg (165lbs) x 10 reps, 85kg (187 lbs) x 8 reps x 2 sets

Squat
50kg (110 lbs) x 10 reps
60kg (132 lbs) x 10 reps
70kg (154lbs) x 8 reps
80kg (176 lbs) x 5 reps

Lying Leg Curl Machine
25kg (55lbs) x 10 reps x 3 sets

Double lunges up and down gym with medicine ball side to side x 3 sets

Straight Bar Straight Arms Pull Down
15kg (33lbs) x10 reps x 3 sets

Swiss Ball Horizontal Praying Mantis
15 reps x 3 sets

Sitting Ab side swing with swiss ball
3 sets x 20 reps

Swiss Ball Crunches
5 sets x 20 reps

Afternoon Squash 45 minutes

Food Log:
0845 Mushrooms, 2 toast, bacon, soy hot chocolate
1230 Berry/protein shake, 5 pasta ravioli packages with hummus on spinach and 1 egg
1530 Chicken and veges (small bowl) with a few noodles
1915 1/2 chicken breast with cottage cheese, green salad
2200 hot chocolate drinkn
Alcohol 1/2 gl wine

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