SND's Training Journal

Well I went to the gym at 1300 intending to do a full cardio/weights workout. But when I got there I realised I'd left my training shoes and my training book at home.  Quick change of plan ...
 
Swam 40 laps of the gym pool (this takes about 1/2 hour) then spoke to GymGuy and we decided that would be enough for today.  I am going to the gym Sat morning anyway this week so I felt OK with a light day today.
 
Food Log :
0845 1/3c oats, cottage cheese, protein powder, jam, 2 hard boiled eggs
1000 1 apple and 1 pear
1400 Brown bread with beef and salad roll, 1 protein drink in a carton type thing
1900 2 sm pieces of beef snitzel and about 1/4 of a chicken breast, green salad, fetta cheese and spicy African sauce
2100 Banana protein smoothie
Alcohol Nil
 
Comment : My food is going well, I am eating more protein and more often and giving this priority.  I want to maintain my fitness and strength and muscle definition while putting on 2-3 kgs.  Took some head and shoulders photos today of me and the kids for our winter season ski passes.  And looking at a close-up of me I look old and haggard and really could do with the extra kgs on my face.  I know all the stress of late hasn't helped but I think I could look more well and healthier than I do and I probably should do because I am fit and well really.  Emotional stuff does reflect on the outside but I am on the healing path now and very accepting of all that has happened.  And excited about the future.  A future that includes my well-formed habits of healthy eating and strenuous training.

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

At Gym at 1400 today.

Treadmill 5 mins warm up at 12 k /hr

Boxing one hour with GymGuy. 

Food Log :
0846 scrambled eggs and 1 toast
1045 1 apple and 1 pear
1315 Sm bowl pasta and tuna salad, 100g smoked salmon (yum)
1630 1 tuna tin and handful of nuts (peanuts and almonds)
2000 Scrambled egg, 1 bagel, avocado, tomato, handful of peanuts (out)
Alcohol 2 glasses of wine

Comments :  What fun we have when we box together!!  Working hard on the foot work at the moment and getting power into my punches.  Sure had enough emotion to give it my best shot today and it's very theraputic and I get to look at GymGuy close up all the while LOL !!  Looking good today, H !!  I decided that was enough for today as I am training an extra session at 9am tomorrow morning.  Legs and cardio I think.  Going out with girlfriends tonight and gonna have some fun !!  Could be moderate alcohol involved I suspect and I'll keep my food healthy too.

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

At gym at 0800 for meeting with GymGuy (excellent ideas, thinks outside the square, cares about me) and then I trained on my own from 0900-1035

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 10 reps (gymguy showed me the other day how to avoid swinging and it worked well)
Reverse Hyperextension 3 sets x 20 reps

Cycle 15 mins Level 13 Hill

Food Log :
0745 two hard boiled eggs, 1/3c oats with cottage cheese, protein powder and jam
1100 beef and chicken and broccoli stir fry type thing on noodles
1500 3 cheese and tomato on cracker with some pieces of pear, mandarin and grapes fruit (out)
2015 200g steak, bowl mushrooms, green salad
2230 Handful nuts
Alcohol Nil
Alcohol Nil

Comment : I enjoyed training this morning, am feeling very melancholy today and like I just lost my best friend/husband/lover/family and I guess I have !!  Full of grief.  Training is good and talking to people is good.  I didn't do well with my form in the dead lifts again and tried to use the strap to help me wrist-wise because I lose my grip.  Treadmill was good too.

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

Sunday was a rest day.
Food Log :
0800 1/3c oats, cottage cheese, protein powder, tsp jam
1100 1 pear 1 apple
1400 chicken salad wrap and chicken green garden salad (out)
1800 Banana/Berry protein smoothie
2100 Chicken on spinach with courgette, handul peanuts, 1 apple
Alcohol 1 glass wine

Monday At Gym at 0830 (kids back at school so I can get into my routine again)

Treadmill 15 mins
2 min @ 7 k/hr 
8 min @ 12.5 k/hr
5 min @ 13 k/hr

New Upper Body Programme

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 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

Cycle 15 minutes Level 13 Hill

Food Log :
0730 1/3c oat with cottage cheese, protein powder and 1 hard boiled egg
1100 Post-training smoked salmon omelette, 1 piece of brown toast, hot chocolate
1400 1 apple and 1 pear
1830 Leftover chicken and courgette, bowl of green salad with cottage cheese
2100 Banana protein smoothie
Alcohol Nil
 

Comment : Good gym session although the upper body stuff is pretty heavy and I have to work hard and groan alot to get through it.  It's great being at gym when there's hardly anyone else there.  It seems to suit to eat 2 breakfasts like this so I though instead of having a 3rd full meal at lunchtime 2pm-ish I'd have my fruit snack today, then drink my protein smoothie at 4pm and dinner at normal time.  See how that goes.  Definitely am very hungry by 11am if I've eaten breakfast early and then trained hard.

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

OK long time, lost the plot - not training wise still going strong there but with updating my journal.
 
Currently at 60.3 kg and 17% body fat.  Still looking at maintaining at slightly higher body weight than this and maintaining that body fat level.
 
Trained hard today with boxing with GymGuy.  Was very focused as ex-husband was in the same room boxing with his trainer and this was hard for me to cope with.  But I did and it meant I was very intense with GymGuy and the difficulty levels of the boxing things we were doing was very high.
 
Enjoyed it.
 
Food a bit off and two glasses of wine for mood-change tonight don't help.
 
Over and out.

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

SND!!!!

Welcome back! We all missed you

Congrats for staying in the gym and sticking to your plan even in an awkward situation. Look at this as a positive, not so much that you are still retaining your BF%. With dedication like that, you are on the right path to losing it fast.

That is very commendable..good job!

Thanks R.  I must ask my trainer what a sane level of body fat for someone my age and high activity levels would be.  I know he wants me to stabilise my weight at the 62-63kg level. and 17% sure feels pretty lean at the moment.  I know men can generally go to lower body fat levels than women.
 
Friday
Sick and vomiting child at home  (oh the joys of solo parenting LOL !!!)
So I did not get to gym.  Will get there on Sunday instead when ex has kids (again the joys of separation LOL !!).
 
Played squash for 50 minutes and that was a hard one with an older guy who plays beautifully.  Did 3 sets of abs and 3 sets of press ups when I got home before shower.  And that was my Friday.
 
"The opportunity to fail miserably is the only way you can ever succeed"  Singer/songwriter Rob Thomas

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

Oops another month gone, still training hard and 5 times a week at gym, squash going well, made C1 grade, got my club's open tournament this coming week.  Wish me luck !!
 
Apart from my marriage busting up earlier, now my home wireless LAN is broken and so my laptop doesn't work on the net (and hubby was the technical support officer for the home computing system, LOL) so I'm a bit restricted on the net front at the moment.  Have to make do with the kids old and slow PC at the moment. And logging in here occasionally.
 
Anyway I am here, I am training well and maintaining my weight and body fat well.  I am leg pressing 150kg (330lbs) at the moment (75kg on each side of the machine) which I think is impressive for a 46 year old somehow cause these guys were complimenting me on Friday and then lifted all the weights off the machine for me LMFAO !!!  So I am strong but not really sure of my strength or how it compares to other fit women.  Might ask gymguy tomorrow.
 
That's all for now, hope everyone is well.  Jill from New Zealand

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

Tuesday 5 July 2005
 
Cycle 15 mins Level 13 Hill
 
New Lower body programme with GymGuy
Did leg press (150kg), squats, loads of lunges, leg extension, hammy exercises and abs
Treadmill 15 mins walking at 7 k /hr as my hamstring is tender.  Need to work back up to 13 k/hr running which I was doing really well at up until pulling the hamstring again dammit.
 
Food three meals, oh and I play squash for 40 mins tonight but didn't feel into it at all.  Wonder why !!
 

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

Wed 6 July 2005
 
Cycle 15 mins Level 13 Hill (reading How To Win Friends & Influence People by Dale Carnegie on the cycle this week).
 
Upper Body Programme
Reverse Hyperextension 3 x 20 reps
Press ups on swiss ball 3 x 10 reps
Dumb Bell Shoulder Press standing 8kg (17.6lbs) x 10 reps, 9kg (19.8lbs) x 10 reps, 10kg (22lbs) x 8 reps
 
Iso Pull Down 36kg (79.2lbs) x 10 reps, 42kg (92.4lbs) x 8 reps, 48kg (105.6lbs) x 8 reps
Tricep Push Down 35kg (77lbs) then 45kg (99lbs) then 55kg (121lbs) all times 15 reps
 
Dumb Bell Curl 8kg (17.6lbs) x 10 reps, 9kg (19.8lbs) x 10 reps, 10kg (22lbs) x 8 reps
Jockey Row 48kg (105.6lbs) x 12 reps, then 2 x 54kg (118.8lbs) x 10 reps
 
Woodchop 30kg (66lbs) x 12 reps each side x 3 sets
Ab Bridge two minutes hold
Swiss Ball Crunches 3 sets of 20 reps
 
Treadmill 15 mins walking @ 7 k /hr (still looking after left hamstring)
 
Food three meals, no alcohol, didn't overeat but had a little chocolate tonight at book club. Had migraine (very mild) this arvo - no food between 0730 and 1400 is just dumb, Jill !!!

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

Thursday 7 July 2005
One hour of boxing with GymGuy, such fun, I love this stuff !!
In the evening I played first round in a B-grade squash tournament.  I am 6th seed and easily beat my opponent (she was 1/2 a grade below me).  So that's about 20 minutes of squash too.
 
Friday 8 July 2005
 
Cycle 15 mins Level 13 Hill
Swiss Ball Programme (this is a special GymGuy programme for when I am playing a serious squash match in the evening so I don't exhaust my muscles at gym in the morning, it's hard on the swiss ball as I do advanced stuff but quite fun and goes quick).
Treadmill 15 mins Walk at 7.0 k/hr
 
Playing second round of squash tournament tonight.  Wish me luck !!
 
Food OK, can't be bothered a bit.  Go BLACK for tomorrow nights rugby test against the Lions !!!
 
Regards Jill from New Zealand

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

Won the second round and the semi-final in my squash, got beaten in the final.  Was a good result and I really did get well out played in the final and didn't give in right until the last rally so was OK with my effort.  My friend Mike (who is the manager at my gym, gorgeous and built like a God !!) video-ed my match so I can use it for training purposes.  Very nice of him, thanks Mike (and for the rest of the night LOL).
 
Today I took it easy, trained with my C grade squash team and not much else.  Totally exhausted from so much squash, the international rugby test between the Lions and the All Blacks last night and a jolly good time after that.  Body hurts all over.  Roll on Monday and my regular gym routine and a session with GymGuy which will put me right.
 
Regards Jill from New Zealand

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

Gym today was great.
 
Treadmill (2min @ 7 k/hr, 12 min @ 10 k.hr and last min at 11 k/hr)/  This is the first running I've done in two weeks since pulling my hamstring for the second time.  At the point that I pulled my hammy again I was up at 13 k/hr solidly so that is what I am aiming at again.  This was a good first start and no problem fitness wise, it was like a walk in the park and the hammy was fine.
 
New Upper Body Programme with GymGuy
Swiss Ball Press, feet up high, 3 sets x 10 reps
Med Ball Alternate Arm Press 3 sets x 5 reps each side
 
Bar Bell row 40kg (88lbs) x 12 reps x 3 sets
One Arm Dumb Bell row with swiss ball 16kg (35.2lbs) x 12 reps x 3 sets
 
Rope Kick Back 30kg (66lbs) x 8 reps x 3 sets
Rope hammer curl 36kg (79.2lbs) x 8 reps x 3 sets
 
Horizontal praying mantis on swiss ball 15 reps x 3 sets
Crunches on swiss ball 20 reps x 3 sets
 
Apparently I am going steady on the weights this week in prep for my big squash teams tournament next week.
 
Food was fine today.
We weiged today at 62.2kg and measured body fat with the calipers at 17% which has stayed steady for some weeks now which is good.  I don't feel that my eating has been so clean in the last few weeks but my weight has been steady at 62kg for three weeks too so that is good.  At one point I was way down around 58-59kg and GymGuy was very unhappy with that.

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

Tuesday at gym
 
Treadmill 15 mins 2 min @ 7 k/hr, 12 min @ 10 k/hr, 1 min @ 11 k/hr  (good run, no problems)
 
Lower Body Programme
Leg press 100kg (220lbs) x 15 reps, two sets of 150kg (330lbs) x 15 reps
Barbell Squat 40kg (88lbs) x 12 reps, two sets of 50kg (110lbs) x 12 reps
Alternate with lunges up and down gym, 1 dip, 2 dips then 3 dips
 
Lying Leg Curl on swiss ball 3 sets of 15 reps
Butt Lift on swiss ball 3 sets of 2o reps
 
Leg Extension Machine 55kg (121lbs) x 12 reps, two sets of 65kg (143lbs) x 10 reps
 
Med Ball side to side on floor 3 sets of 20 reps
Alternate with Criss Cross 3 sets of 20 reps
 
Cycle Level 13 Hill 15 minutes
 
Food log :
0830 1/3 cup oats made as porridge with cottage cheese, protein powder and tsp of jam
1330 Chicken and salard in a pita wrap, 1 biscoti
1900 Steak, green salad, a little kumara mash, some cheese (restaurant)
Alcohol 3 glasses of wine
 
Had a good workout, played a little squash when I picked the kids up from their squash lessons.  It's school holidays so working out my gym time and my squash time and doing kid stuff is totally exhausting, but it's also peak month for squash with the BIG teams tournament next week.  I am playing no. 2 in my team and want to pull out some good performances for the team and for myself (B grade here I come !).  Watched the video of me playing the final last Sat and it was very interesting.  My posture on court is too hunched and I am not bending my knees enough or using my height enough.  I look miserable but really I wasn't I was just concentrating and focused on winning (or NOT in this case LOL !!).  I don't look as good on the squash court as I thought I did !!

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

Wed at gym was a quick workout, it being school hols and all and I am getting babysitters in.
 
Treadmill 15 minutes (2 min @ 7k/hr, 12 min @ 10 k/hr and 1 min @ 11 k/hr) still taking it easy on the hamstring
New Upper Body Programme from Monday
Played 45 minutes of squash in the morning
 
 
Thurs Today I went to gym and boxed with GymGuy for one hour.  I am really enjoying our weekly boxing sessions.  Since I've been doing this a year I have advanced to some complex moves and the whole thing really gives my brain a workout too.  Isolating various parts for power, especially my shoulders, is very challenging as it the foot work involved in the boxing fitness rounds.
 
Food has been just OK both days but a bit fuzzy.
 
Going away for four days down country now to give the kids the road-trip they missed three months ago because husband fled the family home.  I want the kids to have a good time, I have to do all the driving and I don't know if my money will last but I am gonna make it so much fun.  Putting training on hold for three days and then next week straight back into serious squash competition with our club teams tournament event.  Cant wait.

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