SND's Training Journal

Wednesday 13 April At Gym Early Cardio Only Day

Treadmill
2 min @ 7 k/hr
3 min @ 12 k/hr
10 min @ 12.5 k/hr
Total 15 min

Cycle
Level 13 Hill 15 mins

Rower 7.5 mins Top Resistance

Cross Trainer Level 9 8 minutes

Total Cardio 45.5 minutes

Food Log :
0730 1/3c oats, cottage cheese, jam
1000 2 pumpernickel slices with cottage cheese and tomato
1320 2 Chicken burritos with green salad, 1 pear
1730 1 low carb protein bar
2030 1 wonton, some veges, seafood soup, 2 pieces of bread, 2 baklava with cream and icecream (!!), one hot chocolate, one handful of chocolate popcorm
Alcohol 2 ****tails and 1.5 glasses of wine

Comment : Good cardio at gym, I enjoyed it alot even tho my iPod sucked badly. Dinner was out with husband, having fun, not really concentrating on sane food choices so it went haywire. When I try to "wing it" then my food goes to krap. Learn this lesson, Jill !!

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Ah finally caught up to today.

At gym at 1100 with GymGuy (God I love my GG days !!)

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

Strange core and weird exercises programme ("for variety") from GymGuy. This was lots of fun and damnable hard work as well. I love it when the chemistry is there, my focus is 110% and it just feels GOOOOOOOOOD !!!

Pole Bridge 3 sets twice hands up and down bar

Swiss Ball x2 bridge knee tucks 3 sets x 15 reps

Swiss Ball Press up with feet up high 10 reps x 3 sets

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

Lying single leg curl on swiss ball 3 sets x 20 reps

Swiss Ball Front Lunges 3 sets x 12 reps

Cables isolation Pull Down 42kg (92.4lbs) x 6 reps x 3 sets

Food Log:
0900 2 eggs, 2 toast, bacon, soy hot chocolate
1215 1 banana
1330 1 small kumara, 1 pumpernickel with hummus, tuna tin, green salad, 1 pear
1630 1 chicken burrito, berry/protein shake
1900 Fresh fish and green salad
2000 Cheeses (no crackers)
Alcohol 2 glasses wine

Comment : This session was alot of fun. Very challenging in terms of balance and core with all the swiss ball work. The first two exercises are ones GymGuy has developed and I was his tester - such fun even tho I prolly looked like an idiot. The weights stuff at the end was heavy and hard but I just love doing this. This is what I am - fit, healthy, strong and focused on getting this body to work for me. At the risk of being over the top, I am very grateful to GymGuy for the belief, support, time, expertise and just general all round faith in me and what I can do on several levels. He "gifted" to me a massage with his lovely friend Maria which is very sweet of him, thanks GG !! Couldn't do this without ya, brotha !!

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Just read your tramma logs for the past few days. **** . Glad to see you are back on track. Keep on truckin' LOL

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

Friday was a rest day, had a massage and generally enjoyed myself. Good day !!

Food Log :
0730 1/3c oats with cottage cheese and protein powder (I've dropped the jam, the one tsp kept getting bigger & bigger !)
1030 Chicken & brie panini
1245 3 sm fish cakes and green salad
1630 BananaBerry protein shake, handful of raw nuts
1845 Chicken and veges stirfry
2130 Soy hot chocolate and handful cashew nuts
Alcohol Nil

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Saturday at gym at 0800 to complete my five training sessions for this week.

Treadmill 15 mins
2 min @ 7 k/kr, 4 min @ 12 k/hr, 9 min @ 12.5 k/hr then hamstring stretches

Swiss Ball Press
16kg (35.2lbs) x 10 reps, 17kg (37.4lbs) x 8 reps, 18kg (39.6lbs) x 6 reps

Swiss Ball Praying Mantis 15 reps x 3 sets

Bar Bell Row (finally got form right on this one because GymGuy was there and I asked him)
40kg (88lbs) x 10 reps x 3 sets

Standing Bar Bell Forward Push
30kg (66lbs) x 10 reps x 3 sets

Bar Bell Curl 14kg (30.8lbs) x 12 reps then x 8 reps, 18kg (39.6lbs) x 6 reps

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

Swiss Ball Crunches 5 sets x 20 reps

That was upper body now moving on to lower body...........

Plie Lunges 20 reps each side x 3 sets

Swiss Ball One Leg Curl 20 reps each side x 3 sets

Dumb Bell Squats 16kg (35.2lbs) x 12 reps x 3 sets

Stegged Dumb Bell Deadlifts 16 kg (35.2lbs) x 10 reps x 3 sets

Lying Leg Curl 25kg (55lbs) x 10 reps, 15kg (33lbs) x 10 reps x 2 sets

Straight Bar Pull Down 15kg (33lbs) x 10 reps x 3 sets

Cycle 15 min Hill Level 13

Food Log :
0730 1/3c oats, cottage cheese, protein powder
1030 2 eggs, 1 low GI toast, mushrooms
1330 Banana/berry protein shake
Evening 1700 - 2200 Nuts, pate, cheese, then dinner was chicken breast green salad and a sm portion of potatoes, dessert one bowl, then 4 sm chocolate bars and one biscuit
Alcohol 3-4 glasses of wine

Comment :
I felt like a marathon training session I think to make up for the week being a bit unusual (didn't finish Monday's workout, did cardio only on Wed, didn't train Friday) and it was really great to push through and do a whole lot of stuff. I felt "back on track" even though I havn't been off track really. I am aware of everyone telling me how thin I am and that I need to put on a couple of kgs (incl. GymGuy although he is the only one I am really listening to) and I am also aware that I don't want to stray from these well-formed nutrition and fitness habits. No matter what else is happening in my life.

We had guests to dinner and I ate afterwards while clearing up. This is not a behaviour that helps me stay healthy and fit and it's an "old" behaviour and "picking" like this contributed to me weighting 90kg and being miserable. I will not go back there again. My commitment this morning is to not overeat or undereat, just keep myself well and sane with good food regularly and back at gym at 0530 tomorrow morning (it's school holidays for the next two weeks) - here's the training plan for this week...
Monday Gym at 0530
Tuesday 1100 with GymGuy
Wednesday Gym at 1200
Thursday 1100 with GymGuy
Then going on a road trip down the North Island of NZ for five days, I'll try to get two runs in.... but no other training, I am thinking this is a significant rest period and I'll have more than enough on my hands with three kids, long miles in the car and my high-maintenance husband I reckon LMFAO !! Wish me luck !!

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Sunday Rest Day

Food Log :
1100 2 eggs, 1 low GI toast
1330 Chicken breast, leftover salad, a little potato salad
1645 1 banana
2100 Omelette with mushroom and cottage cheese
Alcohol Nil

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Mon at Gym 1100

Treadmill 15 mins
2 min @ 7.0 k/hr, 8 min @ 12k/hr, 4 min @ 12.5 k/hr and 1 min @ 13k/hr

Lower Body/Leg Programme

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

Cycle 15 mins Level 13 Hill

Food Log

1000 Banana Protein Shake
1300 1 tin tuna 1 kumara with cottage cheese
1830 1 chicken steak with green salad and one pear
2130 1 low carb protein bar
Alcohol Nil

Comment : Well, my emotional trauma is now over and it's time to rebuild. I still managed gym in the morning, I need to keep my life on track as a single mother and the first part of that is eating well, training well and being focused on what is important - me and the kids. This was a good workout and I was pleased to see GymGuy there today. He gives me strength. I am strong - kia kaha to me !!

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Tuesday at gym with GymGuy at 1100

Treadmill 15min
2 min @ 7.0 k/hr
8 min @ 12.0 k/hr
4 min @ 12.5 k/hr
1 min @ 13 k/hr

Swiss Ball Programme (core and various)

SB 1 leg horizontal pelvic twist 15 reps each side x 3 sets

SB horizontal press ups 3 sets x 10 reps

SB Praying Mantis 3 sets x 20 reps

SB Lying single leg hamstring tilt 3 sets x 20 reps

SB with two SB's Knee Tucks 3 sets x 10 reps

SB Side rotation using 5kg med.ball 3 sets x 15 reps

SB Stretch on abs to 10 deep breaths

Cycle 15 mins Hill Level 13

Food Log :
0800 1/3c oats, cottage cheese, protein powder, jam
1000 1 apple
1330 1 kumara, a little cheese, tuna tin, green salad, pear
1600 handful of nuts
1830 Chicken and green salad
2200 1 low carb protein bar
Alcohol Nil

Need nothing.....
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Wednesday with GymGuy again

Treadmill 15 mins
1 min @ 7.0 k/hr
4 min @ 12 k/hr
4 min @ 12.5 k/hr
1 min @ 13 k/hr

New Lower Body Programme with GymGuy

Barbell Row
40kg (88lbs) x 12 reps
50kg (110lbs) x 10 reps
55kg (121lbs) x 8 reps

Dead lift
40kg (88lbs) x 10 reps
50kg (110lbs) x 6 reps
60kg (132lbs) x 4 reps

Dead Row
24kg (52.8lbs) x 8/8 reps
28kg (61.6lbs) x 7/7 reps
32kg (70.4lbs) x 6/6 reps

Swiss Ball Knee Tucks 3 sets x 20 reps

Hanging Knee Tucks (vertical) 3 sets x 6 reps moving up to aim at 10 reps

Reverse Hyperextension 3 sets x 20 reps

Cycle 15 mins Level 13 Hill

Food Log :
0830 scrambled egg, 2 toast, mushrooms
1300 1 kumara, cottage cheese, tuna tin, salad
1600 2 hard boiled eggs, a few pecan nuts
1900 2 chicken steaks, and green salad
Alcohol Nil

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Thursday at gym at 0700

Treadmill 15 mins
2 min @ 7.0 k/hr
3 min @ 12 k/hr
9 min @ 12.5 k/hr
1 min @ 13 k/hr

Swiss Ball Programme (core and various)

SB 1 leg horizontal pelvic twist 15 reps each side x 3 sets

SB horizontal press ups 3 sets x 10 reps

SB Praying Mantis 3 sets x 20 reps

SB Lying single leg hamstring tilt 3 sets x 20 reps

SB with two SB's Knee Tucks 3 sets x 10 reps

SB Side rotation using 5kg med.ball 3 sets x 15 reps

SB Stretch on abs to 10 deep breaths

Cycle 15 mins Hill Level 13

Food Log :
0845 3 eggs, 1 toast, mushrooms
1215 2 toast with cottage cheese and tomato
1600 2 hard boiled eggs, 1 slice pumpernickel bread
1900 chicken and beef stir fry
Alcohol Nil

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Friday at gym at 1000 with GymGuy

Boxing 1 hour with Harry outside in the sun, was lots of fun but I'm a bit rusty as I have not boxed for over a month.

Cardio after
Treadmill
15 mins
5 min @ 10 k/hr
5 min @ 11 k/hr
4 min @ 12 k/hr
1 min @ 13 k/hr

Cycle 15 mins Level 13 Hill

Food Log:
0800 2 eggs 1 toast
1300 Ham, spinach, kumara salad, pastrami, 1 apple
1600 Kumara salad and pastrami again
2200 Chicken burger and onion rings
Alcohol 2 glasses of wine (over the big gap between 1600 and 2200 LOL !!!, was having fun with a girlfriend)

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Saturday and Sunday are rest days from training

Sat Food Log :
0845 1/3c oats, cottage cheese, protein powder, jam
1130 1 low GI toast with cottage cheese and pastrami
1400 Salad and salmon, chicken broth, 1 pumpernickel, 1 apple
1700 Handful peanuts
1915 1 kumara, 1 chicken mignon, green salad, 3 slices of camembert cheese, slices of apple
Alcohol 3 glasses of wine (again friend came over to keep me company)

Sun Food Log:
0930 1/3c oats, cottage cheese, protein powder, jam
1130 Ham and salad sandwich with 2 slices of rye bread
1400 Salmon & pastrami, 1 pumpernickel with hummus, carrot, cucumber, apple
1800 Banana Protein Shake
2100 2 chicken thighs, sm green salad, 1/3 camembert cheese, handful peanuts
Alcohol Nil

Need nothing.....
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Monday Public Holiday here but still managed gym at 1500

Treadmill 15 minutes
2 min @ 7 k/hr
3 min @ 12 k/hr
5 min @ 12.5 k/hr
5 min @ 13 k/hr

Lower Body Programme
Barbell Row
40kg (88lbs) x 12 reps
50kg (110lbs) x 10 reps
55kg (121lbs) x 8 reps

Dead lift
40kg (88lbs) x 10 reps
50kg (110lbs) x 8 reps
60kg (132lbs) x 4 reps

Dead Row
24kg (52.8lbs) x 8/8 reps
28kg (61.6lbs) x 7/7 reps
32kg (70.4lbs) x 6/6 reps

Swiss Ball Knee Tucks 3 sets x 20 reps

Hanging Knee Tucks (vertical) 3 sets x 7 reps (aiming at 10 here but I swing all over the place without GymGuy to hold my legs and I think this makes it harder to do the knee tucks and less effective)

Reverse Hyperextension 3 sets x 20 reps

Cycle 15 mins Level 13 Hill

Food Log :
0845 2 eggs 1 low GI toast
1120 1 low GI toast with hummus, cottage cheese and 1 tomato
1330 Spinach salad with tuna, cottage cheese and olives, 1 pumpernickel slice with hummus
1630 Banana protein smoothie (post training)
2130 mushroom and cottage cheese on lettuce, handful nuts, 1 apple, glass of fresh pear juice
Alcohol Nil

Comment : Good workout, not sure I had GREAT form on the lifts but I tried. Treadmill at 13 k/hr was excellent. Interesting to see different set of people at gym since it was a public holiday. My button is already ON !!!

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Tuesday at gym at 1000 with GymGuy

I was late, we did weight and body comp testing.  I weighed in at 59kg which is well underweight and my body comp. came out at 17% body fat which is very, very exciting.  Challenge is to eat more calories but keep the body fat down at that level.  Talked food and eating plans and have instructions to eat at 0700 (get out of bed, you lazy thing) and eat oats AND eggs then.  Also must eat red meat 2-3 times per week and chicken at other evening meals.  Fish still at lunch and decent mini-meals of fruit or protein smoothie in between the three meals.  I committed to this with GymGuy and will do as he says.  Trouble is I like looking and feeling this way in my body but I do acknowledge that a couple more kgs will fill out my face a bit better at my age.  I love the hard look and feel of my body and muscles though.  Because we talked I did most of my training without GymGuy after this.

Cross Trainer 15 mins Level 8 while talking to GymGuy some more

Swiss Ball Programme (core and various)

SB 1 leg horizontal pelvic twist 15 reps each side x 3 sets

SB horizontal press ups 3 sets x 10 reps

SB Praying Mantis 3 sets x 20 reps

SB Lying single leg hamstring tilt 3 sets x 20 reps

SB with two SB's Knee Tucks 3 sets x 20 reps

SB Side rotation using 5kg med.ball 3 sets x 15 reps

SB Stretch on abs to 10 deep breaths

Treadmill 15 mins
2 min @ 7.0 k/hr
3 min @ 12 k/hr
5 min @ 12.5 k/hr 
5 min @ 13 k/hr

Food Log :
0900 2 eggs 1 toast
1230 tuna tin, green salad, 2 sm kumara, a little fetta cheese
1830 Chicken breast, mushrooms and onions, green salad
2030 Banana protein shake and 1 pear and a handful of peanuts
Alcohol Nil

Comment : What a busy day, I enjoyed my time with GymGuy and he offered me a "freebie" session tomorrow at 12 noon to make up for the fact that we didn't train together.  He's such a sweetie and been very supportive and wonderful.  Way beyond what a personal trainer is expected to do and I know I've a friend for life.  Love you like no other, Harry !!  It's been a week since I've lifted upper body weights so I hope we get onto that tomorrow.  I enjoy the swiss ball/core work but it's quite hard and I have to concentrate.  Going good on the treadmill pushing it up to 13 k/hr too.

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At Gym at 12 noon with GymGuy

Treadmill 10 mins
2 min @ 7 k/hr
3 min @ 12 k/hr
5 min @ 12.5 k/hr

New Upper Body Programme with GymGuy

Lunge and Cable Row 30kg (66lbs) x 12 reps each side x 3 sets

Cable Front Raises 6kg (13.2lbs) x 15 reps x 3 sets

Cable Side Eagle Fly 18kg (39.6lbs) x 12 reps x 3 sets

Front Cable Bicep Curl 18kg (39.6lbs) x 10 reps x 3 sets

Rope Tricep Extention 24kg (52.8lbs) x 8-10 reps x 3 sets

Hanging Leg Knee Raises 3 sets x 10 reps

Praying Mantis on swiss ball, feet up higher, 3 sets x 15 reps
superset with
Swiss Ball Crunches 3 sets x 20 reps

Played 50 minutes of squash before training at the gym today.

Food Log :
0730 2 eggs, 1 low GI toast, 1/3c oats with cottage cheese, protein powder and jam
1100 1 apple and 1 pear
1400 1 medium kumara, 1 tuna tin, green salad, a little fetta cheese
1630 Banana/berry protein smoothie
1930 220g eye fillet steak, green salad with olives
2130 Handful peanuts, 1 apple
Alcohol Nil

Alcohol Nil

Comment : Great fun today doing new stuff and working my arms, back and shoulders.  I look very strong albeit very pale esp. compared to my Pacific Island friend, GymGuy !!!  I worked hard and enjoyed the squash with Tony too.

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