SND's Training Journal
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SND's Training Journal - 12/14/2004 2:50:38 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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I am five months into working out seriously at the gym. I work with GymGuy (GG), who is my personal trainer. I do exactly what he tells me to at the gym and I eat how he tells me to. I train with GG 3 times a week and on my own twice a week. I do two sessions of Upper programme and two sessions of my lower body programme and the fifth session is boxing with GG and my husband. I am 46 years old. We do body weight and body fat measurements every fortnight.
Training Goals to 1 Feb 2005 :
To be 65kg body weight and have 24% body fat.
To be performing 20 press-ups in a row easily by 1 Feb.
To be fit and skilled enough to compete in my first competitive squash matches (after a 12 year layoff from the sport)
Last measurements day (6 Dec) I weighed in at 70.6kg and 27% body fat. (My top figures were 88.1kg and 38.5% body fat in July this year. I am not going back there.)
Today (0815) Lower Body Programme (on my own) :
Treadmill 15 mins 11.5km/hour about 3km
Back Lunges 8 7 6 reps alternate with Plie Lunges 8 7 6 reps
Dead Lift 40kg 8 7 6 reps
Squats 40kg 8 7 6 reps
Lying Leg Curl 35kg 8 7 6 reps
Lunges with 5kg med ball 3 sets
Lying side twist with 5kg med ball 3 sets of 20 reps
Floor crunchies 3 sets of 20 reps
Treadmill 15 mins 11.5 km/hr
Cycle 15 mins Level 10
Finished 0935
Food log :
Breakfast : 1/3 c pporridge, 1 boiled egg white, glass fresh vege juice
Lunch : Chicken salad, 1 pear
Snack : handful raw nuts
Dinner : Ham and salami salad, handful raw nuts
Alcohol : nil
Comments : Managed to get throught the running without as much trouble as yesterday. Can't understand how it can be so tough in the first run and I think I can't possibly do this again after my weights, then when I get to the treadmill after the weights it's not so hard after all and I do it.
No problems with any of the other exercises today although the lying leg curl is very heavy.
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RE: SND's Training Journal - 12/14/2004 11:42:13 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Today at gym (started 1020) did my new upper body programme on my own for the first time :
Treadmill 15 mins at 11.5 k/hr approx 3 km (this was just OK since I had the iPod to distract me mentally)
Swiss Ball Flys 8kg x 10, 9, 8 reps alternate with
Full press-ups 12, 10, 9 reps
Swiss Ball Single Hand Press 10kg x 8, 7, 6 reps each side
Jockey Row 48kg x 12 reps x 3 sets alternate with
1/2 Chin Up 5 reps each (just) x 3 sets (bloody hopeless at these but am hoping to improve over time slowly)
Rope Pull Down 30kg x 12, 10, 8 reps alternate with
Overhead Extension with rope 30kg x 12, 10, 8 reps
Dumb Bell Curl 5kg x 12, 10, 8 reps alternate with
Dumb Bell Hammer 5kg x 12, 10, 8 reps
Added 5 sets of 30 swiss ball curl ups
Treadmill 15 min x 11.5 k/hr approx 3km (see comment !!)
Three minute warm down at end
Finished 1135
Food Log :
Breakfast : 1/3 c porridge, 1 boiled egg white & glass fresh vege juice
Snack : 1 pear
Lunch : Fish Japanese box with 1/2c white rice, salad, fish and veg. tempura
Dinner : Asparagus, Red bean & vege with guacamole, sm bowl fruit salad & yoghurt
Alcohol : 2 glasses wine
Comment : The first treadmill run was OK but the second one, after the weights, was excruitiating. Just didn;'t feel like I could do it so I paused for 30 secs 4x and then started off again. I just felt completely stuffed, can't pin point whether it was the breathing, my legs or just overall knackered. I've had three days of quite hard workouts with my weights increased on both upper and lower body but basically it sucked today. I am good-sore all over my upper body which reflects the new programme I suppose. Texted GG and said "was ****e today at gym, really hard work" and he said back "tough times never last but tough people do" LMFAO !! I guess I pay hiim to be positive huh ?!?!??! Enough.
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/16/2004 11:55:37 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Yesterday (Thur 16 Dec down here) :
One hour of boxing fitness with GG and husband. I enjoy the boxing so much. It's great fun and it has a mental acuity element which is a challenge which I like. And GG would say there is a competitve element that suits my personality. It's always different every time we box. For three months we boxed twice a week and that was great, now with my newer goals I am only boxing once a week.
We did if I remember :
Press ups alternate sprints warm up
Boxing (husband with trainer while me on the exercycle, then swap) - three minutes x 3 sets each
A small swiss ball circuit - press ups on ball, leg pull ups on ball, crunchies on ball x 3 sets
Boxing - three minutes with GG x 3 sets each
Can't remember what we did here, must've done something (oh, think it was 5 sets of 30 bicycle crunchies)
Boxing - three minutes with GG x 3 sets each
Then warm down
Food Log :
Breakfast - 1/3c porridge, 1 egg white, Fresh vege juice (beetroot, carrot, apple, lemon, celery, tomato, husband makes it every morning, good husband !!)
Mid-morning - one hot chocolate
Lunch - Spinach salad with cottage cheese and chicken bacon. 1 slice pumpernickel with fetta dip. 1 x Pear
Mid-afternoon - one hot chocolate
Dinner - (restaurant) Calamari & green salad entree. Chicken breast in a tomato type sauce with vegetables (no carb). One hot chocolate
Alcohol - 2 glasses wine
Comment : The boxing was great. It's good to get the variety from the cardio/weights programme that I do the other four days a week. I might ask GG today about resting the treadmill for a couple of weeks and doing some other cardio. He might say "nope, let's get to your goals, it's only hard until it's easy !". Hot chocolate drinks do not make the best choice for a snack, this must be someting to do with the Xmas chaos thing. Snacks for me are one piece of fruit, a handful of raw nuts or one boiled egg.
< Message edited by SmileNodDream -- 12/16/2004 11:58:15 AM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/16/2004 9:42:52 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Today went to gym to train with gymguy. Started 9:45am
Treadmill 15 min at 11.5 k/hr, ran the whole time but had to hold on a bit or stop so I chose to hold on. Think this is a ceiling in terms of speed. I know he is trying to get me up to the police recruitment standard of 2.4 km in 11 mins and that 7 weeks ago I was only walking at 6.5 k/hr so there has been a very steep increase in my performance & speed. However this particular move to 11.5 k/hr has proven really hard this week. Anyway did it.
New Lower Body Programme with gymguy
Front, then back, then plie lunges x 8, 7, 6 reps each side
One Arm Dead Row 20kg x 8, 7, 6 reps each side
Lying Leg Curl 35kg x 10, 9, 8 reps
Lunges with med.ball x 3 sets up and down the gym
Knee Tucks 3 x 15 reps
Swiss Ball Crunches 3 x 30 reps
Cross-trainer 15 mins at level something or other, don't normally do the c-t but all the treadmills were taken But then......one came free.....
Treadmill 15 mins same as above
Finished 1130
Food Log :
Breakfast 1/3c porridge, 1 egg white
Lunch : Lettuce salad w. avocado, turkey pastrami & fetta dip on top. One pear
Snack : Soy milk, banana, protein shake
Dinner : Kebab Chicken with green salad (no carb), 2 truffles, 1 sm piece camembert, 1 cherry and 3 dried apricots (was out at xmas drinks)
Alcohol : too much for me, probably 4-5 glasses of wine over four hours I suppose, not so much that I feel hungover but it just doesn't help with my goals, had fun though
Comment : Was an OK workout. Energy was alright. I love training with GG and esp. on Fridays which is my 5th straight day, I really need him to push me through and keep me positive. We laughed alot, that's always good. Treadmill ceiling thing on my mind but gymguy and I agreed that I'd keep doing the two runs until Xmas and then perhaps take a break.
< Message edited by SmileNodDream -- 12/17/2004 10:51:13 AM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/17/2004 11:45:58 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Today is Saturday and a rest day from working out... so I rested.
(Although I did catch up on my 1/2 press up training (just the going down bit) with two sets of 10)
Food log :
Breakfast - 2 whole grain toast with cottage cheese and tomato, 4 x chicken bacon strips
Lunch - 2 slices pumpernickel with fetta dip and tomato, handful mixed raw nuts
Dinner - roast chicken, 1/4 baked beetroot, 4 small yams, green beans, gravy
Alcohol - nil
Comment : I need my rest days and felt washed out today. Luckily the weather is totally ****e like winter, when it's supposed to bloody summer so staying inside and relaxing was pretty much sane.
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/19/2004 3:34:26 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Sunday : rest day. Food log :
Breakfast - mushrooms on 1 toast, tomato, mozarella, 2 x soy hot chocolates
Lunch - Piece of quiche, melon&avocado salad, 1 sausage (yuk), 3 strawberries & some rasp/blueberries
Dinner - Chicken, melon&avocado salad, handful raw nuts, soy hot chocolate
Alcohol - nil
Monday 20 Dec 2004
Upper body workout with GymGuy. Today was measure day (we do it fortnightly as recommended by Tom Venuto)
Body weight 68.95kg (down from 70.6 two weeks ago; goal is 65 kg by 1 Feb 2005)
Body fat 27% (same as two weeks ago although the mm measurements all went down considerably). Apparently I am on the cusp of moving to 24% body fat next time. Didn't realise I wouldn't go thru 26 and 25% but it appears that is how it works. Since 24% body fat was my goal for 1 Feb 2005 I was pretty happy with that. As was gymguy !!
Workout : started 1015
5 min treadmill warm up at 10 k/hr
Press Ups 15, 12, 10 reps
Reverse Back Extension 8, 7, 6 reps
Jockey Row 48k x 12 reps then 52kg x 10, 8 reps
Rope Pull Down 30kg x 12, 10, 8 reps
Dumb Bell Curl 6kg x 12, 10, 8 reps alternate with
Dumb Bell Hammer 6kg x 12, 10, 8 reps
Chin Ups 1 set of 5 (downward 1/2 under control)
Swiss ball crunches 3 x 30 reps alternate with
Criss Cross Abs 3 x 20 reps alternate with
Pilate Sit Up 3 x 10 reps
Treadmill 15 mins x 11.5 k/hr About 3km (finished 1135, took a while since we had lots to chat about)
Food Log :
Breakfast - 1/3c porridge, 1 egg white, fresh vege juice
Lunch - 6" chicken subway sandwich, 1 x pear
Dinner - bowl of mushrooms, salad with turkey pastrami, chicken bacon, avocado
Comment : Enjoyed today at gym, had energy, presumably because of two-day weekend rest. Blitzed the treadmill run at the end which is great given how much trouble I had with it last week. Gymguy kept commenting about how I wasn't struggling enough and was getting through everything he set "so easy" and he'll have to reconsider things a bit. I told him to calm down and lets get through the next two weeks of Xmas and New Year first !! Personal trainers can be so "up your butt" sometimes. I guess that's what they get paid for !!
< Message edited by SmileNodDream -- 12/19/2004 9:52:36 PM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/20/2004 8:48:35 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Tuesday
Gym, train on my own, 6am start
Upper Body Programme (again)
Treadmill 15 mins, 11.5k/hr, about 3km (stopped once for 45 secs to breathe, krap)
Press Ups 15, 12, 10 reps
Reverse Back Extension 8, 7, 6 reps
Jockey Row 48k x 12 reps then 52kg x 10, 8 reps
Rope Pull Down 30kg x 12, 10, 8 reps
Dumb Bell Curl 6kg x 12, 10, 8 reps alternate with
Dumb Bell Hammer 6kg x 12, 10, 8 reps
Chin Ups 3 set of 5 (downward 1/2 under control)
Swiss ball crunches 3 x 30 reps alternate with
Criss Cross Abs 3 x 20 reps alternate with
Pilate Sit Up 3 x 10 reps
Treadmill 15 mins x 11.5 k/hr About 3km (stopped twice to breathe, krap as above)
Cycle, 15 mins, level 10, Hill programme
Finished 0730
Food Log :
Breakfast - Scrambled egg, 3 strips chicken bacon, 1 burgen toast
Snack - low carb protein bar, hot chocolate
Lunch - 1 tin tuna, slice pumpernickel with babaganoush, handful raw nuts, 3 slices mango
Snack - 1 pear
Dinner - going to black tie/evening gown function with hubby's work, dinner there, will report later (later-had about 6 nibbles and 3 small pieces of bread with dip for the whole evening, it wasn't enough and I should've eaten my dinner beforehand)
Alcohol - I suspect so (doesn't sound like a plan, fail to plan- plan to fail, so I'll plan in four glass of wine at this point) !! (later - drank about 4-5 glasses of wine, it wasn't too much but definitely enough)
Comment : I am just not a morning person but I am committed to whatever it takes and since the kids are off for 7 weeks school holidays I think the early morning thing is gonna have to happen alot so that hubby can look after them. The weights programme was OK but was tougher on the treadmill than yesterday. Perhaps no food before training was a mistake. There are way more people in the gym early too and that was a pain. I tried to smile even though I was grumpy as hell.
< Message edited by SmileNodDream -- 12/21/2004 10:17:19 PM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/21/2004 10:14:58 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Wed. Lower Body Programme with GG (started 1440)
Treadmill 15 min at 11.5k/hr, about 3km
Front, then back, then plie lunges x 3 sets of 10 reps each
One Arm Dead Row 22kg x 8, 7, 6 reps each side
Lying Leg Curl 35kg x 10, 9, 8 reps
Lunges with med.ball x 3 sets up and down the gym
Knee Tucks 3 x 15 reps
Swiss Ball Crunches 4 x 30 reps
Treadmill 15 mins same as above but had 2x 40 second rests
Cycle 15 mins Level 10, >100 rpm whole time
Finished 1630
Food Log :
Breakfast - scrambled egg, mushrooms
Lunch : Pasta bowl (small) with babaganoush, 1 x low carb protein bar
Dinner : tuna and almond salad, melon & mango bowl
Alcohol : None
Comment : Felt under the weather a bit all day and tired at gym. I guess because I went to bed very late after the Xmas function. The training was good and I didn't moan at all, although it was one of those time when gymguy got me through it to the end and that's why I pay him to be there.
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/25/2004 1:30:15 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Thursday
Boxing fitness for an hour with gymguy and my husband. There was no stress, it was fun with everyone in a festive mood, Jonah Lomu sitting in on some other Blues players boxing sessions in the same room as us. Gymguy took our 11 year old son up to meet him and say hello etc. Workout not overly taxing BUT... I achieved my 1 Feb 05 goal of 20 full press ups in a row !!! Excellent stuff. Even husband was impressed.
Food Log :
Breakfast- 1/3 c porridge
Snack - 1 Pear
Lunch Salad with cottage cheese, almonds, mushrooms. Slice pumpernickel. 1 x Pear
Dinner - Chicken Tikka, beans, courgetts, broccoli. Small bowl of fresh fruit with 2 tsp yoghurt
Alcohol - 2 glasses
< Message edited by SmileNodDream -- 12/25/2004 1:31:33 AM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/25/2004 1:36:55 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Friday
Lower Body Programme on my own(started 0730)
Treadmill 15 min at 11.5k/hr, about 3km
Front, then back, then plie lunges x 3 sets of 10 reps each
One Arm Dead Row 22kg x 8, 7, 6 reps each side
Lying Leg Curl 35kg x 10, 9, 8 reps
Lunges with med.ball x 3 sets up and down the gym
Knee Tucks 3 x 15 reps
Swiss Ball Crunches 4 x 30 reps
Treadmill 15 mins same as above
Cycle 15 mins Level 10, >100 rpm whole time
Finished 0900
Food Log :
Breakfast - 1/3c porridge
2nd breakfast after training - 2 poached eggs on 2 whole grain toast
Lunch - 1 slice wholemeal bread with cream cheese
Dinner - Chicken curry and vegetable curry, 1 x milo
Alcohol - 2 gl wine
Comment : The Lying Leg Curl was a bitch. Persisted with my 3 sets but was very tough.
First treadmill I ran straight through and the second treadmill after my weights programme I also ran straight through. So I "finished strong" in gymguy terminology. This is the first time I've done both running sets without stopping or holding on for any period, in one gym session. I am so over the treadmill but I did commit to keep it up until Xmas so there you are !! Where to now ? I guess I ask gymguy on Monday.
Did 20 press ups again just to see if I could do it on my own without gymguy pulling me through. And I can ! Again, excellent, I just love this training stuff.
Was very social afternoon and evening but the food was sane.
< Message edited by SmileNodDream -- 12/25/2004 1:38:54 AM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/25/2004 1:43:17 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Saturday, Christmas Day
Scheduled rest day for me anyway so no training.
Food log :
Breakfast - 1/3c porridge
Lunch - Bacon & prune nibbles, one plate of cold meats and salad, Fresh fruit with a little whipped cream
Dinner - 1 plate of cold meat, kumara & salads, second helping of xmas ham and kumara, Dessert was a small slice of pavlova and some choc. mousse. Nibbles of xmas type things afterwards went on for a while. Then I stopped.
Alcohol - 2 gl at lunch and 1/2 glass at dinner
Comment - dinner got a bit messy in terms of refined sugar but it was OK overall for an Xmas Day in terms of food given that both families create food for 10 million at each celebratory meal.
PS The guy on the left is Carlos Spencer who is a great All Black rugby player and also plays for my home city the Auckland Blues. He is very fine and he trains at gym beside me quite often. I am a fan. I like to think we train at gym together but the sad thing is that Carlos doesn't realise this LOL (that's a joke).
Today I got a fantastic Carlos T Shirt (thanks husband) with his no. 10 on the back and then a great muslce shot of his left forearm across the bottom of the no.10 with his tatoo and muscle definition and all (I am such a sucker for arms and shoulders in well-trained guys). It's a great t shirt but it cost way too much for me to contemplate wearing it to gym and ruining it so he'll never see me in it. Happy Xmas everyone.
< Message edited by SmileNodDream -- 12/25/2004 1:46:47 AM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/26/2004 12:40:29 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Sunday Scheduled rest day altho walked forever to Newmarket to shop, that was exercise enough.
Food Log :
Breakfast - scrambled egg, 1 Burgen toast, mushrooms, 4 x cherries
Lunch - Ham salad and 1 slice of burgen bread, fruit bowl with berries, apricot & cherries
Dinner - Beans, tuna, with cheese on top, green salad bowl, 1 x pear
Alcohol - none
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/28/2004 12:58:11 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Monday - Trained with gymguy (started 1000)
10 minutes on the treadmill at 11.5 km/hr
We did an hour of odd and unusual stuff, lots of stretching/flexibility, press ups with one hand on a medicine ball, hopping, and weird stuff that we've never done before just for a change I think. Gymguy was making it up as he went along but it was cool because I was in the mood to not do our regular stuff.
Cycle 15 mins, level 12, >100 rpm in troughs, >110 rpm in peaks
Cross Trainer 15 mins level 10
(finished 1130)
Food log :
Breakfast - 1/2c porridge
Lunch - Salad w. cottage cheese & olives, 1 slice pumpernickel, 1 pear, 1 fresh apricot, some cherries
Snack - Handful cashew nuts
Dinner - Chicken, salad, fresh fruit, sm serve pavlova
Alcohol - nil
Comment : We decided to do something different for variety and it was fun. But left me sore most of the rest of the day and didn't really feel like much of a workout.
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/28/2004 1:02:08 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Tuesday - boxing fitness with gymguy and husband. One hour.
Food log :
Breakfast : 1/3c porridge, 1 boiled egg, fresh vege juice
Lunch : Seafood and pasta bowl, soy hot chocolate
Dinner : Xmas ham, salad plate, handful of raw almonds, fresh fruit in a bowl
Alcohol : nil
Comment : Boxing was fun, could of gone harder on the cycle on Manual setting, didn't realise Hill setting was only at top level at the peaks. Was very hot. Got my Carlos Spencer t shirt signed by Carlos at gym, very cool !!! Got into the 'zone' on the last couple of boxing rounds and was hitting solidly but then we finished. I could've gone on for another hour !
(in reply to SmileNodDream)
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RE: SND's Training Journal - 12/28/2004 5:43:55 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Wednesday (started 0800)
Lower Body Programme with Gymguy
Treadmill 10 mins @ 11.5 km/hr
One Arm Dead Row 24kg x 8,7,6 reps each arm
Step Up on Bench 3 sets x 12 reps each leg
Lying Leg Curl 35kg x 10, 9, 8 reps
Lunges Double Up 3 sets up and down gym
Knee Tucks 3 sets x 15
Swiss Ball Crunches 3 sets x 30
Cycle, 15 mins, Hill, Level 12, >100 rpm troughs, >110 rpm peaks
Cross-trainer, 15 mins, Hill, Level 10
Finished 0955
Food Log :
Breakfast 1/3c porridge
Lunch : Chicken kebab meat, salad, soy hot chocolate
Comment : Felt strong this morning although the Lying Leg Curl is still a bitch. Gymguy says it's gonna take me another couple of months before it even starts to feel easier. Need some guidance around the cardio. I am so sick of the treadmill but then decided I should just get over myself and do it anyway.
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/2/2005 1:06:38 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Thursday went to gym with husband, started at 0800
Gymguy asked hubby if he wanted to train with us which he said 'yes' to so we did an Upper Body Programme that was not my normal programme. Can't really remember what we did (since it's Sunday now) but it was OK. I didn't get to talk with gymguy like I normally do since hubby was there and taking up lots of gymguys time since my form around the exercises he likes is pretty good.
Then we went to the beach for three days so Friday I ran 45 minutes down at the beach and covered 7 km so that was pretty good. The head wind coming home was a bitch but I felt strong and fit. I then did 3 sets of 60 abs and one set of press ups.
Saturday and Sunday were rest days.
The food has been alright except for some chocolate on Saturday night. I've had three nights in a row of a good lots of wine so today is a 'no alcohol' day for sure. Home now and back into it with gymguy at 10am tomorrow. I can't wait.
Happy 2005 everyone !
< Message edited by SmileNodDream -- 1/2/2005 1:08:35 AM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/3/2005 12:57:36 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Monday Gym at 1000 (finished at 1135)
Trained with Gymguy
We did the fortnightly weigh thing but not the body fat thing (will do that tomorrow).
I weighed in at 67.85, down 1.1 kg from two weeks ago. Excellent !! I have officially lost 20kg in six months.
Cross Trainer 10 mins Level 10
Lower Body (new programme)
Leg Extention 3 x 15 reps x 35kg
Lying Leg Curl 35kg 10, 9, 8 reps
Stessed (? can't read gymguy's writing) Dead Lifts 30kg x 8, 7, 6 reps
Step Ups on bench 12, 10, 8 reps each side
Lunges 1 through to 10 each side
Cycle Hill Level =12 RPM 110 in peaks, not lower than 100 in troughs
Food Log
Breakfast : 1/3c porridg & 1 boiled egg white
Lunch : Chickpea stew with hummus on top (med bowl), 1 x kiwifruit
Snack : 1 x pear
Dinner : BBQ Steak with African Spicy Sauce, Green Salad
Alcohol : Nil
Comment : Reminder for next year - don't have gymguy's first appointment after New Year. Everyone wanted to say Happy New Year to him and talk to him !! It was an OK session. He is sure mixing it up and changing routines alot. Despite fear of weight gain, the scales said different so I need to let that go. Took 49 items of clothing that are too large for me to the City Mission last week (this was 80% of my wardrobe). Gymguy said I needed to get rid of them or I would grow back into them. So I obeyed LOL but actually it was quite hard to let go of them. However I am clear in my decision to not go back there either with the food or with dropping my training. I've got my squash goals and we are goal-setting tomorrow too in other fitness areas.
Felt like a dick standing up on the bench to do the Stressed Dead Lifts and it was really hard to get the technique right. It's not a squat, it's a back exercise I think.
PS For the record the word is "stegged" as in Stegged Dead Lifts which apparently is a medical term of the stance that is adopted. You learn something every day !!
< Message edited by SmileNodDream -- 1/3/2005 9:58:30 PM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/3/2005 9:55:39 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Tuesday 1000 start with gymguy
Body Fat measurements, have gone down overall 5mm but still have to drop 1 more mm (!!) to register at 24% on the chart. I guess I need two more weeks. Will still make my 1 Feb 05 goal though but I am not sure about the body weight. Gymguy says we are stabilising the weight at 65kg but will drop the body fat to a 'lean" 16-20%. OK I am all for that !
Cross Trainer 5min warm up
Upper Body Programme :
Full Press Ups 20,15,12 reps
Reverse Back Extention 8, 7, 6 reps
Jockey row48kg x 12 reps, then 2 sets of 54kg x 10 reps
Rope Pull Down 30kg x 12,10,8 reps
DB Curl plus DB Hammer 6kg x 12,10,8 reps of each
Swiss Ball Crunches 3 sets x 30 reps alternate with
Criss Cross Abs 3 sets x 20 reps alternate with
Pilate Sit Up 3 sets x 10 reps
Cycle, 15mins at level 12, Hill, more than 110 rpm in peaks etc
Treadmill 15mins, 12 k/hr for 10mins then last 5 min at 10 k/hr
Food Log :
Breakfast - 1/3c porridge plus one boiled egg white
Lunch - Bento japanese box, 2 pieces of sushi for carb plus a soy hot chocolate
Dinner - Prawns in tomato/chilli sauce, broccoli, carrot, 1/2 a pear
Alcohol - none
Comment - For the record I have re-written my "Why" statement which is what gymguy likes his clients to specify when he trains someone so they and he understand what is motivating them. So here is my new one :
My decision is to continue putting top priority on my health, fitness and smart eating. This means training at gym 5 times a week, employing and listening to a personal trainer, staying abstinent and making these things important in my life. No matter what. Why ?
1. Because I love myself enough to give this effort to myself as a gift. Being slim, fit and healthy makes me feel good about myself and makes me happy. And then I am more useful and productive to others that I love and society at large.
2. Because I am a sportswoman and need to be fit to play competitive squash, sustain my skiing and swimming, play tennis and run, maybe golf, - all without injury.
3. Because I can’t do it on my own. Now that I am a normal weight and quite fit, STAYING this way is much harder. A commitment to change is scary and needs support (give up my independent streak) and I will enlist help from supportive others.
4. Because my children deserve to have a healthy, sane, fun, balanced, happy mother in their lives. Because husband deserves to have a happy, fun, sexy, fit, active, interested and motivated wife in his life.
5. Because I want a serious IT job and need to look the part to secure one with credibility.
6. Because being focused and having goals feels like a much improved way to live life. There is happiness, kindness, faith and hope/joy in it. I am finished with fear, overeating, poor health, anxiety and low self-esteem in my life.
Every day, in every way, I am getting better and better.
< Message edited by SmileNodDream -- 1/4/2005 9:07:09 PM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/4/2005 9:13:22 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Wednesday, Lower Body Programme on my own, 0810 start
Treadmill, 10 min at 12 k/hr, 5 mins at 10 k/hr
Leg Extention 3 x 15 reps x 35kg
Lying Leg Curl 35kg 10, 9, 8 reps
Stegged Dead Lifts 30kg x 8, 7, 6 reps
Step Ups on bench 12, 10, 8 reps each side
Lunges 1 through to 10 each side
Criss-cross Abs 3 sets x 20 reps
Crunchies 3 sets x 20 reps
Press Up down only 1 x 10 reps
Cross-Trainer, 15 mins at Level 10, Manual
Cycle, 15 mins, Level 12, Hill, greater than 110rpm in peaks, greater than 100 rpm in troughs
Finished 0930
Played 6 games of squash today too
Food Log :
Breakfast 1 - hard boiled egg
Breakfast 2 - 2 pieces Burgen toast with hummus
Lunch - 2 crackers with cream cheese, 2 sm pieces ham, sm tin sardines, beetroot
Snack - 1 pear
Dinner - roast chicken breast, mushrooms, courgettes, sm. kumara mash, fruit salad & 1 spoon of yoghurt
Alcohol - nil
Comment : Went OK on my own, the 12 k/hr on the treadmill is pretty fast but I handled it. The Lying Leg Curl and the Leg Extension are just plain hard on my own when gymguy is not there pushing me through it. Good workout. Felt strong. First game of squash for the year, enjoyed that alot. First tournament scheduled for 4 February. I can't wait. I love playing and love being strong and fit to match the competitive spirit I have.
< Message edited by SmileNodDream -- 1/5/2005 10:02:13 PM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/5/2005 10:05:49 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Thurs 1130am start for boxing fitness with gymguy and husband.
Comment : Started with 5 mins on cross trainer. In the 3 min intervals on the cycle I did Manual at level 9 for 3 sets and level 8 for the last set. This is much harder than the Hill programme. I sweated buckets (it was so warm and humid here today despite the bloody rain, when will summer come and the sun exactly ???!!!). Boxed hard and fast but could feel all yesterday's exertions slowing me down in the last half hour.
Food Log :
Breakfast - 1/3c porridge, 1 boiled egg
Snack pre training - handful of raw peanuts
Lunch - green salad, chicken, hummus, 1 piece Burgen toast with chutney, 6 strawberries
Dinner - chicken (again)
(in reply to SmileNodDream)
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