RE: SND's Training Journal
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RE: SND's Training Journal - 1/9/2005 1:53:14 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Friday 0940 start New Upper Programme with gymguy
Treadmill 10 min @ 12 k/hr, then 4 min at 10 k/hr then 1 min @ 13 k/hr (gymguy made me do this last min)
Swiss Ball Dumb Bell Press 1 arm 8kg x 12 reps, 9kg x 10 reps, 10 kg x 8 reps
S.B. Press/curl seatedd 7kg x 6, 5, 4 reps
One Arm Row with S.B. 12kg x 12 reps x 3 sets
S.B. Kick back seated 5kg x 10 reps x 3 sets
Standing Dumb Bell Hammer curl 7kg x 10 reps x 3 sets
S.B. Crunches 3 sets of 30 reps
Pilate Crunches 3 sets of 15 reps
Cycle Level 12 15 mins 110 in peaks
Cross Trainer Manual Level 10 15 mins
Food log :
Breakfast - 1/3 c porridge, 1 hard boiled egg
Lunch - 1 Burgen toast with chicken & cheese, lettuce sprouts and 1 kiwifruit
Dinner - Japanese chicken and seafood, broccoli, carrot
Alcohol nil
Comment - enjoyed the new programme. Gymguy sure is mixing things up a lot and there is no way I am gonna get bored. Getting lots of "wow look at you" comments now that summer has come and my new body is out there. Need new cycle goals as I am blitzing the last one he gave me now that I do it everyday.
Saturday rest day
Food Log :
Breakfast - 1 lowGI toast with tomatoes, 1 hard boiled egg
Snack - hot chocolate
Lunch - 1 low GI bread with fetta dip, 1 tin tuna, sm handful nuts and 1/2 pear
Dinner - 2 chicken kebabs, green salad, pasta salad, berries
Alcohol None
Comment : Gymguy and family came for dinner, it was fun. He has a different personality out of the gym, much quieter. That was interesting.
Sunday rest day
Food log :
Breakfast - 1/3 c porridge
Lunch - 2 chicken kebabs, 1 low gi bread with hummus, deli veges sm.handful and 1 pear
Dinner - 1 chicken kebab, 1 piece BBQ chicken, green salad & pasta salad, handful nuts
Alcohol none
Comment blah day I LIKE to work out but I know I need to rest too.
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/10/2005 12:58:25 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Monday 1530 start at gym today (with gymguy)
Cycle (no treadmills free blahhh) 15 mins Level 12 Hill >100 in valleys >110 in peaks
Treadmill 5 mins at 12 k/hr (would've done 10 mins but gymguy wanted to get going on the rest)
New Lower Body Programme
Leg Extention 3 x 12 reps x 45kg
Wide Side Lunges 3 sets of 15 reps (for squash)
Ski Squat with swiss ball 3 sets of 20 reps (for skiing obviously)
Lying Leg Curl 35kg x 10, 9, 8 reps
Step Up on bench 3 sets x 15 reps each side
Step Lunge 1 - 10 reps each side (this was a bitch !!)
Swiss Ball Crunches 3 sets x 30 reps
Treadmill 10 mins 12 k/hr
Finished 1710
Food Log :
Breakfast - 1/3c porridge, 1 hard boiled egg white, fresh vege juice
Lunch - sardines, green salad, 1/2 avocado, oil & vinegard dressing
Dinner- BBQ chicken, green salad, guacamole, 1 low GI bread with hummus
Alcohol Nil
Comment : Started out really moody today at gym (spat my dummy cause there was no treadmill available I think) but about 10 mins in and the endorphins hit and my mood improves dramatically and it all goes well from there. Gymguy has written in my training book "Jill, you had FUN !! (except today)" - very funny (!!) he really pulled me through it today and made me snap out of the mood. Don't know what happened to my two snacks, just didn't think about eating at those times really but I do need to eat more often I think. Esp with the low GI eating. Today is 8 days without alcohol after the xmas period and I am feeling much better for not drinking it. Money situation is dire (I need a job) so might have to cut the gymguy sessions down to 1 or 2 per week until I get an IT contract. Hmmmmmm
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/11/2005 12:37:56 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Tuesday up and at gym at 0645 to do some cardio and a session with gymguy
Treadmill 10 min @ 12 k/hr, 4 min at 10 k/hr, 1 min at 12 k/hr
Upper Body Programme with gymguy
Swiss Ball Dumb Bell Press 1 arm 8kg x 12 reps, 10kg x 10 reps, 11 kg x 8 reps
S.B. Press/curl seatedd 7kg x 6, 8kg x 5, then 4 reps
One Arm Row with S.B. 13kg x 10 reps x 3 sets
S.B. Kick back seated 5kg x 10 reps x 3 sets
Standing Dumb Bell Hammer curl 8kg x 8 reps then 8kg x 10 reps x 2 sets
S.B. Crunches 3 sets of 30 reps
Pilate Crunches 3 sets of 15 reps
Finished 0815
No further cardio as we talked too much and I had to get home so.....
Evening : ran for 32 mins out in the glorious summer out doors
Food Log :
Pre-training - 1/3c porridge
Breakfast - scrambled egg, 1 low GI toast, mushrooms
Lunch - 1 hard boiled egg, handful of peanuts, 1 pear, 3 small plums
Dinner - marinated raw fish on a big green salad
Alcohol - None
Comment : Forgot to eat afternoon tea again and so was babbling and stupid after my evening run, luckily hubby produced my dinner really quickly and my blood sugar levelled out.
The training was great, I felt strong and confident of the higher weights. Gymguy put my weights up on four of those exercises above and it was really hard. I needed him to spot me several times. But it was awesome really and I enjoyed it alot. The evening run was even more of a buzz, I felt like I could've gone forever but was aware I am training at 0600 tomorrow which is not that far away. Gymguy away for the rest of the week so hope I can handle them on my own OK on Friday. And from next week just two sessions a week with him until I get a job. Hohum...
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/12/2005 3:28:36 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Wedenesday 0600 start at gym today (no gymguy, he's on holiday)
Treadmill 5 min @ 10 k/hr
5 min @ 11 k/hr
2 min @ 12 k/hr
2 min @ 10 k/hr
1 min @ 13 k/hr
Lower Body Programme
Leg Extention 3 x 12 reps x 45kg
Wide Side Lunges 3 sets of 15 reps
Ski Squat with swiss ball 3 sets of 20 reps
Lying Leg Curl 35kg x 10, 9, 8 reps
Step Up on bench 3 sets x 15 reps each side
Step Lunge 1 - 10 reps each side
Swiss Ball Crunches 3 sets x 30 reps
Cycle Level 8 (pathetic) for 15 mins
Cross Trainer Level 10 for 15 mins
Finished 0740
Food Log :
Breakfast - 1/3c porridge, 1 hard boiled egg
Lunch - 1 pumpernickel and 1 oat biscuit with pate, green salad with salmon
Snack - 1 pear
Dinner- Chicken, broccoli, courgette, carrot stir fry, 1 x soy hot chocolate
Alcohol Nil
Comment : The cardio - I just didn't want to do it so I played with the treadmill speed and just relaxed with the cycle/cross-trainer after the workout. I just didn't feel like going for it. The weight programme was OK although I had to work hard to get through it and my legs really hurt all day afterwards. Inspiration and motivation must be internal for the long term.
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/12/2005 10:31:59 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Thanks MDA yeah I looked at the Cardio Coach thing when it was posted on another thread. It sounds great and just like me. I'll look at buying it shortly (when I get a damn job LOL !!). Regards Jill
Thursday
Boxing Fitness with husband and another trainer called Dave (since Gymguy is away on holidays this week).
Food Log :
Breakfast - 1/3c porridge, 1 hard boiled egg white, fresh vege juice
Lunch - Green salad with salmon & avocado, pumpernickel and 1 oat biscuit with fetta dip, handful blueberries
Snack - handful raw peanuts
Dinner - Chicken & mushroom thing with broccoli & courgettes
Alcohol - 3 glasses wine
Comment : Did an hour of fairly strenuous stuff since I think Dave was testing how I've progressed since I stopped boxing with him three months ago. It was great fun. Dave is a boxer first and foremost then turned into a personal trainer. Gymguy is a personal trainer who started to do boxing with clients because they demanded it because it was fashionable. They have completely different styles and I really like Dave's style of boxing fitness and the stuff we do. So that was today's effort. Summer and a friend's swimming pool made for a lazy and alcohol-filled afternoon !!
< Message edited by SmileNodDream -- 1/13/2005 11:29:31 AM >
(in reply to Marc David)
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RE: SND's Training Journal - 1/13/2005 5:31:26 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Friday 0630 Gym Session
Treadmill - 12 mins at 12 k/hr, 2 mins at 10 k/hr, 1 min at 13 k/hr
Upper Body Programme :
Swiss Ball Dumb Bell Press 1 arm 8kg x 12 reps, 10kg x 10 reps, 11kg x 8 reps
S.B. Press/curl seatedd 7kg x 6, 7kg x 5, then 5 reps again (failure ! was supposed to do 2nd & 3rd sets with 8kg, couldn't do it)
One Arm Row with S.B. 13kg x 10 reps x 3 sets
S.B. Kick back seated 5kg x 10 reps x 3 sets
Standing Dumb Bell Hammer curl 7kg x 10 reps x 3 sets (again failure ! was supposed to do 3 sets with 8kg, couldn't lift them even 1/2 way up)
S.B. Crunches 3 sets of 30 reps
Pilate Crunches 3 sets of 15 reps
Cycle 15 mins Hill Level 12
Treadmill 15 mins Manual Level 10
Finished 0810
Food Log :
Breakfast - 1/3c porridge, 1 hard boiled egg, fresh vege juice
Lunch - 1 x corn on cob, spinach and chicken salad bowl, 2 sm kiwifruit
Dinner- Vegetable Curry Bowl, handful raw sunflower seeds & pine nuts
Alcohol - Nil
Comment : I hate failing at the weights that Gymguy sets but just could not lift the dumb bells even though I tried hard. Decided to step back a kilo and complete the sets. Otherwise it was an OK workout and I progressed on the treadmill toward my goal.
< Message edited by SmileNodDream -- 1/14/2005 2:51:10 PM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/15/2005 2:05:33 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Saturday and Sunday - rest days
Sat Food Log :
Missed breakfast as I was sleeping
Lunch - 2 oat/protein pancakes, 1 x orange
Dinner - BBQ Salmon, green salad, green beans, 2 handfuls of raw nuts
Alcohol - 2 glasses
Sun Food Log :
Breakfast - 2 oat/protein pancakes
Lunch - salmon on green salad, 1 slice pumpernickel with cream cheese, 1 apple
Dinner - 2 mouthfuls of pork (yuk), vegetables mixed and stir fry with parmesan cheese grated on top, 1/2 apple
Alcohol - Nil
Comment : Body seemed to really need lots of sleep this weekend. I guess I worked hard last week. Thoughts for the next two weeks - need to play squash 2-3 times per week and organise my league matches. First tournament is 2 Feb and I need to be fighting fit to beat all the E graders I play. Also need to scale down to two sessions with GymGuy until I get a job because of finances, I've been very spoilt having so much time with him since Xmas but I know I can find the internal motivation inside of me and still enjoy his inspiration and experience twice a week and it will work out OK. When I get a job, I will increase to 3 times a week again if I still want to be that engaged with him.
< Message edited by SmileNodDream -- 1/16/2005 1:03:30 AM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/16/2005 5:46:42 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Monday !!!! WOOOOOOOOOO HOOOOOOOOOOOOOOOOOOO !!!!!!!!!!!!!!
Both body weight and body fat goals that were set for 1 Feb 2005 have been achieved !!!!! This is great stuff !!!
Today I weighed in at 65.5kg and 24% body fat. This is such a good feeling to have achieved and I am so grateful that I've been shown this path and that I still love working out. My fears that I'd end up a big fat whale again by April after summer are now completely gone. I can do this, I enjoy doing this, the food and exercise are well-formed habits and it's just a much, much better way to live life. Great work, Jill and thanks to gymguy too for the support. He handles me well, even when I am being a complete ****ing fruitcake.
Goals for 30 April 2005 - maintain 65kg body weight and achieve 20% body fat. Gymguy is quite clear that losing any more body weight is not what we want here. That it's now about muscle building, squash/ski fitness and reduction in body fat. I am to drop one weights session a week but keep up with the other four and the five cardio sessions that I do. It's now about maintenance. He also suggested I'd been undereating since the holidays mean I have not had breakfast until late, then miss my morning and afternoon snacks really and I've been getting really, really hungry, like physically so before my meals. So I've committed to eating breakfast before 0730 and having the two snacks no matter what. In two weeks the kids go back to school and all that routine stuff will come back in (and I won't have to go to gym at 0600 either, well, until I get a job anyway). Also I have to increase my protein as gymguy says I am not eating enough protein but he doesn't believe in powders so..........
Today was : Lower Body Programme (supposed to be with gymguy but we talked for an hour re above stuff so in the end I did it on my own)
Treadmill 3 x 5 min blocks @12 k/hr
Leg Extention 3 x 12 reps x 45kg
Wide Side Lunges 3 sets of 15 reps
Ski Squat with swiss ball 3 sets of 20 reps
Lying Leg Curl 35kg x 10, 9, 8 reps
Step Up on bench 3 sets x 15 reps each side
Step Lunge 1 - 10 reps each side
Swiss Ball Crunches 3 sets x 30 reps
Full press ups 3 sets of 10 plus one set of 10 downwards only
Cycle Level 12 Hill for 15 mins
Finished 1220
Food Log :
Breakfast - 1/3c porridge, 1 boiled egg white
Lunch - sardines on green salad with peanuts, 1 pumpernickel with hummus, 1 apple
Snack - 1 piece low GI bread with cottage cheese & tomato
Dinner - roast chicken breast, green beans, green salad
Alcohol - Nil
< Message edited by SmileNodDream -- 1/17/2005 1:45:49 AM >
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/18/2005 12:52:37 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Tuesday Up early and at gym at 0605 for my first Cardio Only Day
Treadmill - 10 min @ 12 k/hr then
3 min @ 10 k/hr
1 min @ 12 k/hr
1 min @ 13 k/hr
Cycle 15 min Hill Level 12 rpm always > than 100 (seem to have regressed here a little)
3 sets each of press ups and sit ups
Cross Trainer Manual Level 12 15 mins
Stretching 10 mins
Finished 0715
Food Log :
0545 Pre Training 1/3c porridge with spoon cottage cheese, tsp jam, splash soy milk
0820 1 poached egg on low GI toast with vegemite
1030 1 kiwifruit
1300 Salad with chicken and asparagus, sprinkle parmesan, 1 sice pumpernickel with hummus
1530 1 apple
1745 Vegetable and tofu stir fry
0945 Soy/Protein Hot Chocolate
Alcohol Nil
Comments : Well, I was gonna do weights as well this morning anyway because I can't remember why I was dropping this bit out of my Tuesday workout. Then I decided to just trust gymguy and I know he had a good reason for it so I did the cardio and some stretching. It was a good workout, I enjoyed it alot. My food log looks/feels like a lot of food and I am uneasy with that because it makes me think I'll put weight back on. Again I need to trust gymguy and have faith that he knows what he is doing with me.
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/19/2005 11:22:54 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Wed 1800 Gym Session
48 min road run late afternoon for cardio
Upper Body Programme :
Swiss Ball Dumb Bell Press 1 arm 8kg x 12 reps, 10kg x 10 reps, 11kg x 8 reps
S.B. Press/curl seatedd 7kg x 6, 8kg x 5, 8kg x 4 reps
One Arm Row with S.B. 13kg x 10 reps x 3 sets
S.B. Kick back seated 5kg x 10 reps x 3 sets
Standing Dumb Bell Hammer curl 8kg x 10 reps x 3 sets
S.B. Crunches 3 sets of 30 reps
Pilate Crunches 3 sets of 15 reps
Press Ups 3 sets of 10 reps
Food Log :
0730 1/3c porridge, 1 hard boiled egg
1030 1 apple
1329 Green salad with asparagus & chicken, 1 kiwifruit with low fat plain yoghurt
1700 Soy berry protein shake (pre-training)
2000 Roast chicken breast and green salad
Alcohol - 1 glass wine
Comment : Well, what a crap day however eventually I got out there and did both the cardio and got to gym and did the weights. Can't tell you how crap it was !! However food was clean and I did what I needed training-wise to so I am grateful. I should be rejoicing this week in achieved training and body goals but that's not happening somehow.
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/20/2005 12:52:13 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Thursday Gym with gymguy at 1600
Treadmill
12 min @ 12 k/hr
2 min @ 10 k/hr
1 min @ 13 k/hr
New Lower Body Programme
Squats 40kg x 12, 60kg x 8, 7 reps then 40kg x12 again
Stegged Dead Lift 20kg x 12, 30kg x 8, 40kg x 4
Front, back, plie lunges 3 sets of 10 reps each side
Lunges across gym, one dip, two dips, three dips
Cycle 15 mins Hill Level 12, >100rpm in valleys, >110rpm in peaks
3 sets each press ups and bicycle abs
Finished 1725
Food Log :
0800 1/3 cup porridge, 1 boiled egg white
1020 1 x pear
1400 1 chicken breast on 1/2c brown rice and spinach, 1/2 avocado, sw.chilli sauce
1800 Handful raw nuts
2030 Chicken steak, 2 rashers chicken bacon, Eggplant stuffed with onion & cottage cheese
Alcohol Nil
Comment : Great day today. Excellent workout with high intensity. The heavier squat weight just about killed me but was a great feeling once I'd done them. Was full of faith that I was strong and fit today. Aiming at higher intensity, shorter workouts now as I've decided I don't want to be in the gym quite as long. Dropping the cardio to 15min pre- and post-weights. It all felt so much better than yesterday and I remember why again. Great stuff. Gymguy wrote in my training book "Great workout, Jill. Keep it up. You are a star ! When the going gets tough, the tough get going and that is you". Cycle effort was back up there again, I think reading mags on the cycle really doesn't do it for me like I did last week. I need to concentrate and work hard, I can wear the iPod though so that's cool. Talk about sweat !!
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/20/2005 9:57:37 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Friday Up and at gym at 0600
Treadmill
12 min @ 12 k/hr
2 min @ 10 k/hr
1 min @ 13 k/hr
Upper Body ProgrammeUpper Body Programme :
Swiss Ball Dumb Bell Press 1 arm 8kg x 12 reps, 10kg x 10 reps, 11kg x 8 reps
S.B. Press/curl seatedd 7kg x 6, 8kg x 5, 8kg x 4 reps
One Arm Row with S.B. 13kg x 10 reps x 3 sets
S.B. Kick back seated 5kg x 10 reps x 3 sets
Standing Dumb Bell Hammer curl 8kg x 10 reps x 3 sets
S.B. Crunches 3 sets of 30 reps
Pilate Crunches 3 sets of 15 reps
Press Ups 3 sets of 10 reps
Cycle Hill Level 14 100-110rpm
Food Log :
0800 scrambled eggs, mushrooms, 2 chicken bacon, 1 low GI toast
1050 1 x pear
1230 Eggplant & cottage cheese stuffing on lettuce with nuts & avocado, 2 kiwifruit on low fat yoghurt
1630 Soy berry protein shake, 1/2 handful raw nuts
Out to dinner tonight (dinner late 2200, japanese teppanyaki, no rice)
Alcohol I imagine so (4 drinks at the bar, 2gl wine at dinner)
Comment : Awesome training this morning, I love this body. Had a great time all round and the gym wasn't too crowded even tho it was pre-work hour.
Too much alcohol and that japanese yumyum sauce that they pour all over the prawns is dynamite (what the hell's in it egg yolk, cream, butter, salt, I suspect) however teppanyaki is NOT an overeating experience as there is not that much food and since I didn't eat the rice it was fine.
< Message edited by SmileNodDream -- 1/21/2005 12:12:55 PM >
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/23/2005 8:42:29 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Sat and Sun were rest days. Food was OK but it was a very social weekend and I drank alot of alcohol.
Monday 0930 at gym
Treadmill - 32 mins using the Cardio Coach v2 download on the iPod for the first time.
Rest was 10 k/hr
Steady State was 11 k/hr
First two challenges were up at 12 k/hr (bearing in mind I've been doing 12 mn @ 12 k/hr last week no problem)
and the third challenge was meant to be at 13 k/hr but I skipped this as my HR was @ 100% even after the rest after the second challenge and also gymguy turned up and was ready to start.
My HR was between 83-100% of MHR the whole time so either my levels were too fast (esp perhaps the Rest level was a bit fast) or I was doing something wrong. Anyways I enjoyed it lots and I handled the first two challenges no problem so will have another go tomorrow morning.
New Lower Body Programme with gymguy
Leg Extension 45kg x 15 reps x 2 sets, 55kg x 12 reps
Squats 60kg x 6 reps x 3 sets
Stegged Dead Lift 40kg x 6 reps, 50kg x 6 reps, 60kg x 4 reps
Lunges 1-12 reps each side
Lying Leg Curl 35kg x 8 reps, 45kg x 6 reps x 2 sets
Medicine Ball Side Twist 3 x 20 reps
Criss Cross Abs 3 x 20 reps
Finished 1100
Food Log :
0810 1/3c porridge, 1 boiled egg white
1107 1 x pear
1245 Spinach, bbq steak, sprouts, couscous salad, dressing
1600 1 low GI toast with cottage cheese & tomato
1830
Alcohol Nil (the weekend was over kill so I need a week off I suspect)
Comments : Enjoyed the Cardio Coach but a full 1/2 hr on the treadmill made for hard work doing my leg weights afterwards. Gymguy was great though and pulled me through. Otherwise good strong workout, lots of sweat and laughter but 100% focus once my hands hit the bar to lift. The weight numbers are going up and getting heavy. The squats scare the bejesus out of me if I have to do it on my own because they are so heavy on the back of my neck and my balance is only just starting to come in. Gymguy says now we are starting some serious weight lifting stuff so that's cool.
< Message edited by SmileNodDream -- 1/23/2005 8:43:05 PM >
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/23/2005 10:22:03 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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quote:
ORIGINAL: mda1125
FYI... my secret to leg day is don't do cardio on legs.
Yeah, thanks mda. I think there might be a point there for me, esp if I'm gonna be looking at alot of cardio leading up to squash competition which actually starts next week.
Bye Jill
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to Marc David)
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RE: SND's Training Journal - 1/24/2005 5:39:27 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Tuesday Up early and at gym at 0555
Cardio Only Day
Cycle 45 min Cardio Coach Programme Levels = 6/8/10/12, greater than 80 rpm whole time and lots of the time above 100rpm, double rest before Challenge 3 and double cool down also to extend time past the 1/2 hour.
3 sets of press ups and 3 sets of sit ups
10 mins stretching
Finished @ 0700
Weights (mixed upper and lower) 1930
5 min warm up on treadmill
Swiss Ball D.bell press 8kg x 12, 10 kg x 10, 11kg x 8
Leg Extension 45kg x 15 x 2 sets, 55kg x 12 reps
Swiss Ball Press & Curl 7kg x 6, 8kg x 5, 8kg x 4
Lying Leg Curl 35kg x 8, 45kg x 6 x 2 sets
Standing dumb bell hammer curl 8kg x 10 x 3 sets
Lunges 1-12 dips each side
Pilates sit ups 3 sets x 15
Criss Cross abs 3 sets x 20
Finishd 2045
Food Log :
0730 Two eggs on 1 low -GI tost with vegemite, berry/soymilk/protein powder shake
1050 1 x pear
1240 Salad with chicken breast & olives, tartare sauce
1600 Low GI toast with cottage cheese & tomato
2045 Salard with tuna, olives and a boiled egg, handful raw nuts, 1 kiwifruit with low fat yoghurt
Alcohol Nil
Comments :
Completed all challenges which was improvement on yesterday, it was hard work and really extended me again, HR started around 75%, didn't take it at peak but then it dropped to 65% after long cool down. Was excellent cardio and the time flew by. When I got off the bike my inner thighs felt like crap and I walked like John Wayne to the stetching mats but recovery was a couple of minutes and then I was fine. I must take my HR just before I start and see where I am before any exercise because I sure get up to the 75% mark quickly. Perhaps my HR calculations are wonky. Not that I care that much, I can feel that it was a good cardio workout. I didn't get bored which I thought I would on one machine for 45 mins but truth is I extended it because Sean suggested doing that before challenge 3 if you were still pharked (and I was) and also I couldn't face the idea of getting on a treadmill today LOL !!
Forgot I was away the end of the week so needed to put a third weights session in today as Thur and Frid will be cardio only down at the beach. So being a good girl I ploughed off to gym in the evening. There was hardly anyone there, it was great.
< Message edited by SmileNodDream -- 1/25/2005 12:17:27 PM >
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/25/2005 7:41:19 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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I can't stand to look at this anymore. Please don't infect my journal with that scantily clad Rugby eyesore again, for the love of GOD!!!!
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RIP 2004-2007
(in reply to SmileNodDream)
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RE: SND's Training Journal - 1/25/2005 12:20:12 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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quote:
ORIGINAL: Naviator
I can't stand to look at this anymore. Please don't infect my journal with that scantily clad Rugby eyesore again, for the love of GOD!!!!
OK, OK, OK, I am getting a bit sick of him too, blondes aren't my type at all !! I prefer them dark and mysterious. He's got the arm/shoulder/chest thing going though which are my faviourite bits.
off to change my avatar..............Jill
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to Naviator)
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RE: SND's Training Journal - 1/28/2005 11:26:13 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Wednesday Gym at 1130 with gymguy
Cardio Treadmill, 35 min Cardio Coach programme
New Upper Body Programme with gymguy
Press Ups 20 reps, 15 reps, 15 reps
Cable Crossover 18kg x 15 reps x 3 sets
1 foot stranding dead row8kg x 12 reps each side
Seated overhead tricep extension 12kg x 12 reps, 13kg x 10 reps, 14kg x 8 reps
Dumb bell side raises 7-8kg x 10 reps x 3 sets
Dumb bell curl/then/hammer 8kg x 8, 6, 5 reps
Dips 12 reps x 3 sets
Finished 1300
Food Log :
0830 1/3c porridge 1 hard boiled egg
1050 1 pumpernickel slice with cottage cheese
1400 green salad, chicken and a berry/protein shake
2030 Salard with mushrooms & fetta, 2.5 chicken steaks, cheese nuts & pear afterwards
Alcohol 4 glases wine and g&t
Comments : Training was excellent. I slowed down my speed on the treadmill to get through the cardio coach session (8,9,11,12 k/hr over the four levels that Sean dictates). It was a breeze so now I know I need to be somewhere in the middle of the first ones I did (10,11,12,13) and this easier set. I'll figure that out next week. Had a great time with gymguy, chemistry was excellent and I was focused and worked hard once I hit the "push". Great stuff. Went down to the beach that afternoon, hence the lazy evening eating and drinking.
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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