SND's Training Journal

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.

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.

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.

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.

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.

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 !!

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.

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.

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

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.

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.

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

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.

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 !

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.