RE: SND's Training Journal
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RE: SND's Training Journal - 2/16/2005 10:24:09 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
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Thurs Gym at 1100 with gymguy
5 mins on Treadmill at 9 k/hr, hamstring not too solid so we stopped
Did 60 mins of various swiss ball stretches exercises under direction from gymguy. Didn't sweat or puff and complained to him about that and he said this is the most irritating part of rehab. Both back and hamstring felt ok. It was fun and I learnt alot about muscle control (esp transversus) and I enjoy this type of stuff.
Cardio - did the 35min Cardio Coach tape on the cycle using levels 6/8/10/12. Did work up a sweat, hamstring was fine and it felt good to be working hard again. Thanks Sean !!
Food Log :
0745 2 and 1/2 eggs and 1 low GI toast
1000 Low-carb protein bar
1400 Green salad with steak & 1 x oat flat bread, soy yoghurt (eeek disgusting) with 1 x pear and linseeds
1600 Handful raw peanuts
1915 Lasagna with cottage cheese and made with oat flat bread, not pasta, green salad (not supposed to eat any carb at night, exception night I guess), 1 x soy hot chocolate
Alcohol 1 x glass wine
Comment : OK, food, I have to eat every 2.5 - 3.0 hours. This is the best way of balancing out my glucose levels and since I eat extremely low GI and that is a well formed habit it's very important that I eat regularly. This mucks with my head a bit, esp as I feel like I have not trained hard for one week. Some days it feels like I am eating all the time and this is a trigger for me because "grazing" was part of my old overeating/fat behaviour and it's one behaviour I have completely given up. But I know the sense of eating more regularly and keeping food at normal levels, not restriction dieting. I have gymguy and Tom Venuto and you guys to confirm the wisdom in that. So... to hell with my fears of weight gain and the insane voice in my head, and I am following the advice of experts and friends in the know. So I'll keep eating like I know how.....
Training - man, it was great to get back to something solid where I didn't feel like my body would fail me. Gymguy is the best PT in the world, we did stuff that was achieveable and didn't stress or concentrate on my back or hamstring injuries. It was interesting and satisfying and I came away thinking "yeah, I am back in the saddle". I don't know if this is what he intended or my attitude was just GOOD but either way it works for me and that is what is important. I had fun, trained hard esp. with the cardio at the end and felt engaged with gymguy and my body and his body as he showed me muscle stuff. His body is a wonderland !! He has these sloping shoulders which would like yukko on me (a female) but look fantastic on him, esp when there is these muscly arms and hard shoulders/chest at the bottom of them. We have this synergy where I can admire and comment and question around his body and it's OK. He never takes it too personally and I always learn heaps. I felt his tranversus working with my fingers as he did this thigh movement and it was amazing to feel the control over his muscles. I want what he has (health, fitness, hard body, muscles, optimism, success) and that is why he is my PT because I ask him how he accomplishes these things and am willing to follow direction with him. I don't have a huge history of following direction, my personality often prefers to push out on my own. But in the area of fitness/training, I've learnt that following directions of a wiser, more experienced type (albeit 13 years my junior and male) really has produced the achievements that I actually want. I must not forget that I pay him money too. It's a good exchange for an excellent service.
Injury, hamstring OK now and back a little sore but nothing compared to pre-osteopath visit. Excellent !! It was too early for the running today, I'll try again tomorrow and if it still feels strained, I'll back down to Cardio Coach on the bike again. Then I get the weekend to rest. What a week !!!
< Message edited by SmileNodDream -- 2/16/2005 11:58:33 PM >
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RE: SND's Training Journal - 2/18/2005 12:53:42 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
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Friday at gym 0830
Treadmill
2 mins at 6.5 k/hr (fast walk), hamstring OK so
8 mins at 9 k/hr then 1 min at 10 k/hr Total 11 mins
Repeated all the rehad swiss ball and transversus exercises from yesterday
Cycle 35 min Cardio Coach session Levels 6/8/10/12 (need to buy v3 of cardio coach to get some variety I think). It's excellent if I need to do more than 15 mins cardio in terms of boredom.
Food Log
0800 3 egg whites and 1 yolk, 1 low GI toast
1030 Fruit salad with tbsp yoghurt
1215 Leftover oat flat bread lasagna with green salad
1600 Handful raw peanuts and 1 apple
2015 Vege and Chicken curry with yoghurt, 1/2c soy hot chocolate
Alcohol Nil
Comment : Gym was good today, my hamstring stood up well and the back is much improved. I was happy and next week is a new week. I get two days rest now and I will enjoy it I am sure. Met gymguy for coffee and he wants me to have deep tissue massage on my hamstring next week, so I booked that. Between the osteo and the massage it's costing me a bit and money is tight. Gym membership comes up in two months as well.
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RE: SND's Training Journal - 2/20/2005 4:26:10 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
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Saturday and Sunday were rest days from training. I enjoy my rest days.
Food Log :
Sat 0815 Low Card Protein Shake
1100 2 oat flat bread with green salad, chicken breast & cheese melt
1300 1 x pear
1700 Handful raw peanuts
1900 Roast chicken, broccoli & 2 small kumara
Alcohol Nil
Sun 1000 1 low GI toast, scrambled eggs & mushrooms
1300 1 low GI wholemeal pita pocket, tomatoes, green salad, sardines, 1/2 hard boiled egg, and 1 x pear
1730 2 handfuls raw peanuts
1900 BBQ chicken and green salad, fresh fruit with a little cream, birthday cake (damn it, it's the alcohol that affected my judgement here and the sugar got to me, really it's much much better if I just DON"T DO birthday cake as a policy full stop)
Alcohol 3 gin and tonics
Roll on gym tomorrow, apart from the cake I've had a positive and busy and fun weekend.
< Message edited by SmileNodDream -- 2/20/2005 4:28:01 AM >
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RE: SND's Training Journal - 2/20/2005 4:38:02 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
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Monday at gym 1000 with GymGuy
Treadmill 2 min @ 6.5k/hr then 10 min @ 10 k.hr
New Upper Body Programme
Swiss Ball 1 arm dumb bell press:
9kg (20lbs) 10kg (22lbs) 11kg (24lbs) all x 8 reps
Swiss Ball 1 arm dumb bell row
15kg (33lbs) 16kg (35lbs) 17kg (37.4lbs) all x 8 reps
Swiss Ball Overheard D/B tricep extension
12 kg (26.3lbs) 13 kg (28.6lbs) 14kg (30.8lbs) all x 8 reps
Swiss Ball D/B Curl
10 kg (22lbs) x 6 reps x 3 sets
Swiss Ball Knee Tucks 3 sets x 15 reps
Cycle 30 mins Level 12 Hill
Hamstring stretch, press ups & sit ups - each x 3 sets
Finished 1150
Food Log :
0800 1/3c oats with large scoop protein powder
1230 Leftover BBQ 3 x vege & steak kebabs, 1 sm piece chicken, 8 sm pieces of potato all with mustard and yoghurt
1600 1 x pear
1900 Leftover BBQ (again), 2 x kebabs, sm piece chicken, 3 chicken nibbles, green salad
2230 Soy protein hot drink
Alcohol Nil
Comment : So back into the weights after 1.5 weeks off with the hamstring. I really missed the weights and glad to be back and I love pushing these heavier weights around. The running was great and only got the slightest feel of my hamstring (1/10). My strength and stamina don't seem to have deteriorated anyway which is great. I like the idea of being back on track. Next thing is to play some squash and see how the hamstring holds up. I've got a deep tissue massage on it tomorrow and osteopath again on Wednesday.
I am so tired because of not sleeping well last night, this humidity is killing me !!
< Message edited by SmileNodDream -- 2/22/2005 10:11:00 PM >
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RE: SND's Training Journal - 2/22/2005 9:49:14 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
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Tuesday at gym 0805
Treadmill 2 min @ 6.5 k/hr, 11 min @ 10 k/hr, 1 min @ 11 k/hr and then 1 min @ 12 k/hr. Total 15 mins
Rehab/posture/tranversus exercises
Cycle 30 minutes Hill Level 12 (>100 rpm valleys, >110 rpm peaks)
Then I had a massage - wonderful !!!
Food Log
0730 3 eggs 1 low GI toast
1000 Low carb protein bar
1300 Chicken, mushrooms & spinach, 1 apple
1630 1 soy hot chocolate drink
1900 chicken & green salad, handful of raw peanuts
Alcohol Nil
Comments : This was my cardio only day at gym but I decided to consolidate my rehab by doing the stuff gymguy had taught me. My hamstring is good on the treadmill and I am working my way back up to a full 15 mins @ 12 k/hr. Cycle not problem and enjoyed my iPod as usual. My back/neck seems to be all well as well. So it's back up to training full speed ahead. Squash next week.
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RE: SND's Training Journal - 2/22/2005 10:09:06 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
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Wed at gym 1300
Treadmill 2 min @ 6.5 k/hr, 7 min @ 10 k/hr, 5 min @ 11 k/hr, 3 min @ 12 k/hr. Total 17 mins
New Upper Body Programme
Swiss Ball 1 arm dumb bell press:
9kg (20lbs) 10kg (22lbs) 11kg (24lbs) all x 8 reps
Swiss Ball 1 arm dumb bell row
15kg (33lbs) 16kg (35lbs) 17kg (37.4lbs) all x 8 reps
Swiss Ball Overheard D/B tricep extension
12 kg (26.3lbs) 13 kg (28.6lbs) 14kg (30.8lbs) all x 8 reps
Swiss Ball D/B Curl
10 kg (22lbs) x 6 reps x 3 sets
Swiss Ball Knee Tucks 3 sets x 15 reps
Cycle 15mins Level 12 Hill
Finished 14010
Food Log :
0800 2 eggs 1 low GI toast with organic pnut butter, 1 tomato
1000 low carb protein bar
1200 1 x pear
1430-1530 Chicken, spinach salad & 1 low GI wholemeal pita pocket
1930 Beans and vegetables with yoghurt and salsa, large bowl, handful raw peanuts
Alcohol 2 galiano and tonics
Comment : Gym was good today. I was quick as I've been busy all day, lunch was "on the run" but luckily I had prepared it and taken it with me earlier. It's not ideal to eat like that though. I spent my lunch hour with gymguy discussing my training and various things. We talked over why I train with him. I am doing two sessions a week with him however when money frees up a bit I will increase this to three sessions a week with him. I was challenged last night by an acquaintance that I should give up gym guy now that "I had achieved success and knew it all about nutrition and exercise". Of course, this completely misses the point of why I train with gymguy. I've done this in my past on my own and tried to do it independently ("this" being fitness and weight loss) and I also knew lots about fitness, nutrition & exercise when I was fat and unfit 7 months ago and it has never lasted, never been this much fun and never have I been in this kind of toned, hard shape at such a low weight for me. . "Self knowledge availed me nothing" So I do NOT train with gymguy to learn stuff and try to achieve independence from him. I train with him for ideas, variety, motivation, support, faith, belief, fun, monitoring, maintenance and mental stimulation. I also train with him because he has what I want in my life (a great hard attractive body, success business-wise, optimism, balance, kindness and a great family life) and I am committed to surrounding myself with people who have what I want and asking them how they are achieving it. Even better if I can pay for him to be committed to providing some of those ideas/solutions specifically to ME on a regular and high quality basis. So anyway we discussed all this today at lunchtime and it was GOOD !! And so training after that was GOOD !!. That is how it works for me.
< Message edited by SmileNodDream -- 2/24/2005 5:42:25 PM >
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RE: SND's Training Journal - 2/24/2005 5:39:50 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
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Thursday 24/2 (the little fella's 7th birthday today - Happy Birthday Ollie)
Gym at 1100 with GymGuy
Treadmill 2 min @ 6.5 k/hr
8 min @ 10 k/hr
5 min @ 11 k/hr
Total 15 mins
New Lower/Leg Programme with GymGuy (first time since hamstring injury)
Squat with bar under chin in front (hell, the bar hurt my upper arms and they still hurt and feel bruised today !!)
15 reps x 20kg (44lbs)
10 reps x 30kg (66lbs) x 2 sets
Lunges across the gym
Holding one 5kg (11lbs) weight ring
then 10kg (22lbs)
then 15kg (33lbs)
Step Up on bench 15 reps x 3 sets each side
Single Calf Raises 10 reps per legs x 3 sets, no rests
Lying straight leg raises 3 sets x 12 reps
Cycle 15 mins Level 12 Hill (>100 rpm in troughs, >110 rpm in peaks)
Finished 1230
Food Log :
0730 1/2c oats with cottage cheese
1015 1 x pear, 1 hard boiled egg
1300 Chicken breast, spinach salad, 1 low GI wholemeal pita pocket
1630 handful of peanuts
1800 Roast chicken, 4 x sm pieces kumara, green veges and 1 x pear (while everyone else ate birthday cake)
Alcohol Nil
Comment : This week has been so busy. I love the way that gym is a habit and it just gets done sometime in my busy days without me really thinking about it. Had a great session with GymGuy around my legs. This was the first time weve done lower body for two weeks because of my hamstring. It feels fine and my neck/back feel OK too. GymGuy predicted I would have sore calves last night but I didn't. This is the first time we've done calf raises too. My gym membership expires at the end of March so I have to come up with $600 or so dollars by then somehow, somewhere. I can't train there with GymGuy if I am not a member and he doesn't work out of any other gym so I really have no choice. Watched hubby box/spar with another guy today, was very interesting, hope he doesn't get too pummelled in his charity bout in 5 weeks time.
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RE: SND's Training Journal - 2/24/2005 5:45:57 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Friday gym 0900
Treadmill 2 min @ 7k/hr, 8 min @ 10 k/hr, 4 min @ 11 k/hr, 1 min @ 12 k/hr. Total 15 mins
Upper Body Programme
Swiss Ball 1 arm dumb bell press:
9kg (20lbs) 10kg (22lbs) 11kg (24lbs) all x 8 reps
Swiss Ball 1 arm dumb bell row
15kg (33lbs) 16kg (35lbs) 17kg (37.4lbs) all x 8 reps
Swiss Ball Overheard D/B tricep extension
12 kg (26.3lbs) 13 kg (28.6lbs) 14kg (30.8lbs) all x 8 reps
Swiss Ball D/B Curl
10 kg (22lbs) x 6 reps x 3 sets
Swiss Ball Knee Tucks 3 sets x 15 reps
Cycle 15mins Level 12 Hill
Finished 1030
Food Log :
0750 1/3 oats with cottage cheese, yoghurt, jam & flaxseed oil
1100 Low Carb Protein bar and 1 x soy hot chocolate
1300 Tuna on spinach salad with 1 low GI wholemeal pita pocket
1900 Handful raw peanuts, 12 garlic prawns, broccoli, cauliflower & 1/2 apple
Alcohol 1 G&T plus 2 glasses of wine (it was the first rugby game of the season so we were celebrating the Auckland Blues win !! I hope)
Comment : Gym was fine today, ripped through the upper body programme. Struggled with the curl at the end, thank God it's only 6 reps. Otherwise a good start to the weekend which is my two days of rest.
< Message edited by SmileNodDream -- 2/24/2005 11:41:09 PM >
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RE: SND's Training Journal - 2/27/2005 1:40:33 AM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
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Sat and Sun were my rest days and I needed them this weekend. I have two bruises on the front of both arms up high near my shoulders which are from the front bar squats I did on Thursday. All weekend people kept asking me how I bruised myself !! So tomorrow I don't plan on doing those bar-at-front squats again. I guess it's nice I ain't got enough body fat left to protect myself but really I am not into being sore and bruised.
Sat Food Log :
0915 Bacon, lettuce & tomato sandwich on wholemeal bread, hot chocolate
1330 Tuna & peanuts on green salad, 1 pear
1700 Handful raw peanuts
2000 (out) Chicken caesar salad with no croutons, 1/3 piece of cheescake, soy hot chocolate
Alcohol 3 glasses of wine
Honestly if I am going to plan to eat a little dessert as a treat it may as well be something fabulous. The cheesecake was not fabulous and I felt cheated LOL !!
Sun Food Log :
1100 1 egg & 2 egg whites, 1 low GI bread
1400 Tuna & cottage cheese with salad greens, 1 low GI bread, 1 pear
1930 Red kidney bean stew stuff & green salad, handful raw peanuts
Alcohol Nil
Couldn't be bothered eating at all today so kep it simple. Just too tired from all the birthday crap this week. Can't wait to train tomorrow and get back into a rhythm.
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RE: SND's Training Journal - 2/28/2005 7:37:16 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Monday at gym at 1000 with GymGuy
Measuring Day : Body Weight 62.7 kg (138lbs @ 5'6" tall and 46 yrs old) and body fat 20% so this is a mixed result. I am meant to be maintaining my weight at 64-65kg and this was a drop over the last 2 weeks of (1.8kg) HOWEVER the 20% body fat was a goal for the end of April (and down from 22% last time) and I've achieved it early so that is great and it means I am still losing fat and not muscle. However I have to eat up more protein and ENSURE I eat 5 times a day with more fruit 2x per day and red meat once a week. These are my instructions from GymGuy. SO that is what I will do. I love weighing less and looking great in skinny-people clothes but I understand the importance of maintaining my weight at a sensible and healthy level too. I'd like my body fat lower but GymGuy says we need to stabilise at 64-65kg and 20% body fat for a few months before going lower in the body fat.
For the record my top body weight was 88kg (193.5lbs) at 38.5% body fat at the beginning of July last year.
Treadmill 15 mins total 2 min @ 7 k/hr
8 min @ 10 k/hr
3 min @ 11 k/hr
2 min @ 12 k/hr
Hamstring stretches
Cycle 15 min Level 12 Hill the more hamstring stetches
Food Log :
0730 Protein, egg & stawberry shake, fresh vege juice
1130 Low Carb Protein Drink
1400 1 x soy hot chocolate
1600 1 x banana
1830 1 hard boiled egg & 1 cup vegetable soup
Alcohol Nil
Comment : I didn't feel well again (nausea etc) and think I had a stomach virus again. However I wasn't that sick so I fronted up to gym but GymGuy pretty quickly identified that I wasn't at my best so we stepped down to a simple cardio session and lots of talking and mental stimulation. I ate simply and mostly liquids too.
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RE: SND's Training Journal - 2/28/2005 7:48:38 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Tuesday at gym at 1000 with GymGuy again because we didn't do much yesterday
Treadmill Total 15 mins
2 mins @ 7k/hr
13 mins @ 11 k/hr
New Upper Weights Programme with GymGuy
Swiss Ball 1 arm dumb bell press:
12kg (26.4lbs) x 8 reps then x 7 reps
14kg (30.8lbs) x 6 reps
alternate with
S.B. Deep Crunches 3 x 20 reps
Swiss Ball 1 arm dumb bell row
18kg (39.6lbs) x 8 reps
19kg (41.8lbs) x 7 reps then x 6 reps
alternate with
S.B. Side Twist on bench 3 x 20 reps
Swiss Ball Dumb Bell Skull Crushers
4kg (8.8lbs) 3 sets x 10 reps
Standing Dumb Bell Curl
10 kg (22lbs) x 6 reps x 3 sets
S.B. Shoulder Press
8kg (17.6lbs) x 6 reps x 3 sets
Abs Criss Cross 3 sets x 30 reps (only 5 secs rest)
Cardio one hour of squash
Food Log
0745 1 egg and 2 egg whites on low GI toast
1115 Low Carb Protein Bar
1300 1 x soy hot chocolate
1600 Chicken noodle soup, 1 low GI toast with cottage cheese & tomato, 1 banana
2000 6 pita triangles & hummus, 4 bits of cheese, handful grapes
Alcohol 2 glasses of wine
Comment : Felt much better today and all the weights went up. Some were really very heavy and I struggled from the first rep which according to GymGuy is exactly what we want for quick synapses or some such crap. Anyway it was very fun and very challenging and my focus was 100%. I love lifting weights and being strong and fit. Squash was OK, I need to train my eye back in and my hamstring felt awkward around the court. This is the first time I've played in 3 weeks. I've got a tournament next week so it's easing back into it and getting some court time. I managed well on the treadmill. Will be back at 15 mins @ 12 k/hr in no time.
Food was a bit off today. I ate lunch really late and was at Book Club for dinner so it didn't constitute real food and eating the pita things really did break my "no carb in the evenings" rule. It's not overeating but just not eating well and it's not so good really. I managed to avoid the Easter Eggs and carrot cake though so that is good.
< Message edited by SmileNodDream -- 3/1/2005 1:37:09 AM >
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RE: SND's Training Journal - 3/1/2005 9:38:07 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Wed At Gym about 1030
Treadmill 15 mins Total
2 min @ 7 k/hr
11 min @ 11 k/hr
2 min @ 12 k/hr
Lower Body Programme
Squat 10 reps x 30kg (66lbs) x 3 sets
Lunges across the gym
Holding one 5kg (11lbs) weight ring
then 10kg (22lbs)
then 15kg (33lbs)
Step Up on bench 15 reps x 3 sets each side
Single Calf Raises 10 reps per legs x 5 sets, no rests
Lying straight leg raises 3 sets x 12 reps alternate press ups 3 sets x 12 reps
Cycle 15 mins Level 12 Hill (cruised because I was reading a magazine since my iPod had gone north with hubby)
Food Log
2130 2 eggs, 1/2 wholemeal toast, bacon, 1/2 tomato
1315 Beef snitzel, mushrooms, 1 tomato & spinach, 1 x pear
1600 1 hard boiled egg, 1 low GI toast with organic peanut butter
1900 Chicken & vege curry, 1 x pear
Alcohol Nil
Comment : Gym was good today, I enjoyed the leg programme since I haven't done it much lately. Squash yesterday did stress my hamstring a little and it felt stiff when I started on the treadmill but then warmed up nicely. Didn't get my act together on the food front this morning since I was being a solo parent and the school thing all got out of hand. So this has pushed my food out all day. Guess I am aiming at eating four times today. The three meals and two snacks is a better Plan of Eating for me. Need to get that protein in though and I ate my red meat today even though I don't like it. Good girl !
< Message edited by SmileNodDream -- 3/2/2005 11:28:57 PM >
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RE: SND's Training Journal - 3/2/2005 11:26:59 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
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Thurs 1100 with GymGuy
Treadmill 15 mins
2 min @ 7 k/hr
11 min @ 11 k/hr
2 min @ 12 k/hr
Boxing session with GymGuy one hour
Squash training 35 min in the morning
Food Log
0730 2 eggs & 1 egg white, 1 low GI toast
1000 1 apple
1300 Salmon frittata with salad, 2 soy hot chocolates
1600 1 pear
1830 Beef, chicken and squid stir fry, handful of raw peanuts
Alcohol Nil
Comment : I only box once a fortnight at the moment and I sure do enjoy it when I do. Now that we do it just on our own I box straight through the whole hour and it's full of mental challenge and stimulation as well as learning. My fitness keeps up so I can concentrate on feet movement as well as throwing punches. I love it for the fun and the variety and it complements my weights/cardio programme well. Wish I could do it weekly but will have to wait until finances improve.
Feeling fit and well and only a little sore in the hamstring after squash and boxing so that is GOOD !!!
< Message edited by SmileNodDream -- 3/3/2005 7:55:04 PM >
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RE: SND's Training Journal - 3/3/2005 7:53:45 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Friday at gym mid-morning, it was competely empty, lovely !!
Treadmill Total 15 mins
2 mins @ 7k/hr
10 mins @ 11 k/hr
3 mins @ 12 k/hr
Upper Weights Programme
Swiss Ball 1 arm dumb bell press:
12kg (26.4lbs) x 8 reps then x 7 reps
14kg (30.8lbs) x 6 reps
alternate with
S.B. Deep Crunches 3 x 20 reps
Swiss Ball 1 arm dumb bell row
18kg (39.6lbs) x 8 reps
19kg (41.8lbs) x 7 reps then x 6 reps
alternate with
S.B. Side Twist on bench 3 x 20 reps
Swiss Ball Dumb Bell Skull Crushers
4kg (8.8lbs) 3 sets x 10 reps
Standing Dumb Bell Curl
10 kg (22lbs) x 6 reps x 3 sets
S.B. Shoulder Press
8kg (17.6lbs) x 6 reps x 3 sets
Abs Criss Cross 3 sets x 30 reps (only 5 secs rest)
Cycle 15 mins Level 12 Hill (had to read a magazine because my iPod munted itself somehow !!)
Food Log
0745 1 egg and 2 egg whites on low GI toast
1200 sardines & 1 egg on salad. Strawberry protein smoothie
1600 1 low GI toast with organic peanut butter and cottage cheese
1935 Chicken, spinach, vege curry with yoghurt
2200 Body For Life Protein Bar (dont' know why, I was peckish after watching the rugby)
Alcohol 2 x whiskey&lemonade
Comment : Steady gym session. I love lifting those heavier dumb bells and am confident doing it on my own. My hamstring seemed fine but still doing the rehab stretching on it once it's warm. I love it when the gym is empty and GymGuy is not gonna turn up and I can tune out and concentrate. I love it when GymGuy is there too but it's a different type of workout when it's just me and me and me. Shame about the iPod, hope it's fixable, stupid thing. When my iPod doesn't work it's like having an arm cut off - perhaps I need to get a life LOL !!
< Message edited by SmileNodDream -- 3/4/2005 1:07:49 AM >
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RE: SND's Training Journal - 3/6/2005 5:22:14 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Saturday
One hour of squash, beat Janine 3 games to 0 (league match)
Food Log :
0900 1 egg, 2 egg whites, 1 low-GI toast
1100 1 apple
1500 Refried beans & tomato & cheese, 1 apple
2030 Roast chicken & camenbert, green salad, handful peanuts
Alcohol nil
Sunday Rest Day
Food Log :
1030 Scrambled egg, mushrooms, 1 low GI toast, 2 chicken bacon
1300 Refried beans, pasta, cheese & tomato, 1 apple
1730 Small handful peanuts
2030 Chicken, green salad, hummus
Alcohol nil
Monday
Gym at 1000
Treadmill 15 mins total
2 min @ 7 k/hr
8 min @ 11 k/hr
5 min @ 12 k/hr
Food Log :
0730 2 eggs & 1 egg white, 1 low GI toast
1300 chicken, pasta, spinach & sauce 1 bowl
1850 Salmon, spinach salad and peanuts, 1 apple
2200 Hot chocolate drink
Comment : All I did at gym was the 15 min on the treadmill so after I pick the kids up from school I will do some exercises at home here (rehab stretches, press ups, abs). When I met up with GymGuy at 1000 we decided to talk rather than train and so spent the next two hours doing just that. My home life got a bit complicated at the weekend so he was being helpful. Thanks GG. Ho hum.
Have not got around to the extra exercises yet but may do before bed and after my evening business meeting.
< Message edited by SmileNodDream -- 3/7/2005 10:13:38 PM >
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RE: SND's Training Journal - 3/7/2005 10:23:56 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Tue At Gym 1000 with GymGuy
Treadmill 15 mins Total
2 min @ 7 k/hr
8 min @ 11 k/hr
5 min @ 12 k/hr
New Legs Programme with GymGuy
Leg Extension 45kg (99lbs) x 15 reps, 12 reps then 55kg (121lbs) x 10 reps
Squat 30kg (66lbs) x 15 reps
35kg (77lbs) x 12 reps
40kg (88lbs) x 10 reps then x 10 reps again
Lunges across the gym
Holding one 10kg (22lbs) weight x 3 sets across the gym and back
Lying Leg Curl 33kg (72.6lbs) x 10 reps x 3 sets (1st time back in since hamstring injury)
Side-step lunges with swiss ball 20 reps x 3 sets with 1 minute hamstring stretch x 3 in between
Horizontal knee tucks on swiss ball 20 reps x 3 sets alternate with
Deep Crunches on swiss ball 20 reps x 3 sets
Cycle 15 mins Level 12 Hill (while chatting to GymGuy so I cruised it really)
Food Log
0750 1 egg and 2 whites 1 low GI toast
1200 Chicken and salad wrap, hot chocolate
1400 1 soy hot chocolate
1530 1 low GI toast, cottage cheese and tomato, 1 milo
Comment : This was a great gym session. Only just really getting back into the swing of things with the hamstring and all. I enjoyed the 100% focus and the instruction from GymGuy. Really did work hard. I am touch and strong and hard of body at the moment and this feeling of satisfaction and serenity is what I do it for.
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Choose what shows up............
(in reply to SmileNodDream)
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RE: SND's Training Journal - 3/8/2005 9:50:24 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Wed at gym 0815
Treadmill Total 15 mins
2 mins @ 7k/hr
8 mins @ 11 k/hr
5 mins @ 12 k/hr
Upper Weights Programme
Swiss Ball 1 arm dumb bell press:
12kg (26.4lbs) x 8 reps then x 7 reps
14kg (30.8lbs) x 6 reps
alternate with
S.B. Deep Crunches 3 x 20 reps (and some hamstring stretches cause it's stiff)
Swiss Ball 1 arm dumb bell row
18kg (39.6lbs) x 8 reps
19kg (41.8lbs) x 7 reps then x 6 reps
alternate with
S.B. Side Twist on bench 3 x 20 reps
Swiss Ball Dumb Bell Skull Crushers
4kg (8.8lbs) 3 sets x 10 reps
Standing Dumb Bell Curl
10 kg (22lbs) x 6 reps x 3 sets
S.B. Shoulder Press
8kg (17.6lbs) x 6 reps x 3 sets
Abs Criss Cross 3 sets x 30 reps (only 5 secs rest)
Cycle 15 mins Level 12 Hill (>110rpm in peaks, >100rpm in valleys) Time to go faster on the cycle I suspect !
Food Log
0730 1/3c oats with cottage cheese, protein powder and flaxseed oil, 1 tsp jam to make it palatable
1030 hot chocolate drink and apple
1300 chicken kebab meat with salad and hummus, lime & banana smoothie
1930 BBQ steak, tomatoes, chicken bacon (3), with salad
Alcohol Nil
Comment : I enjoyed gym this morning, esp. having my iPod back. At first I felt really tired like it was Friday but I pushed through the running anyways since I am doing so well at getting back to my 15mins @ 12 k/hr goal after the injury. No competition squash until Saturday now so I might go to club night tomorrow night. The one-arm row is heavy and so are the standing dumb bell curls but I am pushing on through them so I suspect I might heavier next week. Walking around the rest of the day a bit stiff and stuffed but it all feels good so I am not worried.
< Message edited by SmileNodDream -- 3/9/2005 7:41:04 PM >
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RE: SND's Training Journal - 3/9/2005 7:48:16 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Thurs At Gym 1200
Treadmill 15 mins Total
2 min @ 7 k/hr
12 min @ 10 k/hr
1 min @ 11 k/hr
New Legs Programme
Leg Extension 45kg (99lbs) x 15 reps, 12 reps then 55kg (121lbs) x 10 reps
Squat 30kg (66lbs) x 15 reps
35kg (77lbs) x 12 reps
40kg (88lbs) x 10 reps then x 10 reps again
Lunges across the gym
Holding one 10kg (22lbs) weight x 3 sets across the gym and back
Lying Leg Curl 33kg (72.6lbs) x 10 reps x 3 sets ( was good with hamstring)
Side-step lunges with swiss ball 20 reps x 3 sets with 1 minute hamstring stretch x 3 in between
Horizontal knee tucks on swiss ball 20 reps x 3 sets alternate with
Deep Crunches on swiss ball 20 reps x 3 sets
Food Log
0750 1 egg and 2 whites 1 low GI toast
1430 1 apple
1630 1 banana
2000 Roast chicken with green salad
Alcohol 2 gl wine
Comment : OK the food is all out of whack. There is a perfectly good reason for this that I am not gonna share here LOL. Suffice to say that gymguy and I have agreed that through this unstable period I will not undereat or overeat. That I will just keep eating the way I have been for the last 8 months and keep training the way I have for the last 8 months whether I feel like it or not. This will keep the physical side in balance while hopefully the emotional side will get sorted out too. It's important to keep my food and training square and normal.
< Message edited by SmileNodDream -- 3/10/2005 8:51:36 PM >
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RE: SND's Training Journal - 3/10/2005 9:00:03 PM
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SmileNodDream
Posts: 372
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Friday 2pm at gym with GymGuy (I am very spoilt this week LOL)
New Upper Body Programme
Swiss Ball 1 arm dumb bell press:
11kg (24.2lbs) x 8 reps
14kg (30.8lbs) x 7 reps
16kg (35.2lbs) x 6 reps
S.B. Deep Crunches 1 x 30 reps, then add 16kg (35.2lbs) dumb bell for 2 more sets of 20 reps
Swiss Ball 1 arm dumb bell row
20kg (44lbs) x 5 reps x 3 sets
Swiss Ball Dumb Bell Skull Crushers
5kg (11lbs) 3 sets x 8 reps , 7 reps, 6 reps
Standing Alternate Hammer Curl
11 kg (24.2lbs) x 6 reps x 3 sets
S.B. Shoulder Press
9kg (19.8lbs) x 8 reps x 3 sets
S.B. Side Twist on bench 3 x 20 reps
No cardio today
Food Log :
0830 1 egg and 2 egg whites, 1 low GI toast with vegemite
1030 1 apple
1350 1 banana
1530 Chicken on green salad, 1 toast with cottage cheese
Comment : Because life is in emotional trauma mode I didn't get to gym until right on time and had to leave dead on 3pm hence no cardio today. Given the upheaval going on, getting to gym at all is a miracle so I am not going to beat myself up. Having GymGuy there, in my life, giving his exceptional wisdom and being my friend as well as trainer is just fantastic. I am committed to staying healthy, slim and fit through all this bullshit. I will not overeat or undereat and I will continue to train 5 times per week.
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Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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