RE: SND's Training Journal
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RE: SND's Training Journal - 3/13/2005 1:15:05 AM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Well, wow what a weekend.
I played a squash tournament at my club. I won three matches straight and won my division championship !! Wooooooooohooooooooooo !! Only the last match was challenging and I played well and stayed focused. I won a cool Head squash bag which is cool since I don't have a squash bag.
Food was OK but very much fitted in between activities and stuff. I am so tired.................
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RE: SND's Training Journal - 3/14/2005 6:48:53 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Monday 1000 at gym with GymGuy
Measure Day :
Weight 61.2 kg and body fat 19% (down 1% from two weeks ago)
Well weight is way too low, we talked increasing calories by eating both porridge and eggs for breakfast and having two things at snack time, not one. And if snacks don't happen then eating four meals in a day, not three. The body fat percentage coming down is great. I feel and look great and really strong at the moment.
Lower Body Programme with GymGuy
Leg Extension 55kg (121lbs) x 12 reps x 3 sets
Squat 40kg (88lbs) x 10 reps, 50 kg (110lbs) x 10 reps x 2 sets
Lunges across gym and back, carry 10kg (22lbs) first set, then 15kg (33lbs) next two sets
Didn't do lying leg curl as hamstring a bit tight
Horizontal Knee Tucks on Swiss Ball 20 reps x 3 sets
S.B. Side step lunges 20 reps x 3 sets
Hamstring Stetch for 1 minute
Cardio
Treadmill 15 mins 2 min @ 7k/hr, 8 min @ 11k/hr and 5 min @ 12k/hr
Cycle 15 mins Level 12 Hill
Food Log
0745 1 egg and 2 whites, 1 low GI toast
1315 Chinese beef, chicken, tofu on noodles
1610 1 tin tuna, 1 aple, 1 soy hot chocolate
2030 Chicken, camembert & green salad
Alcohol 1 gl wine
Comment : So I need to bring my weight up a bit and eat more calories while still getting my body fat down a bit. Generally a good gym session given the current crisis in my life. I enjoyed my time with GymGuy and we are pretty clear on what we are doing so after this time is over I have maintained both fitness and weight.
< Message edited by SmileNodDream -- 3/14/2005 7:47:53 PM >
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RE: SND's Training Journal - 3/14/2005 7:56:08 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Tuesday at gym at 0830
Treadmill 15 mins 2min @ 7.0k/hr, 8 min @ 11k/hr, 5 min @ 12 k/hr
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
OK, couldn't do the 5kg at first so did 2 sets of 4kg (8.8lbs) x 8 reps, then 7 reps then....
5kg (11lbs) 1 set x 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
Cycle 15 mins Level 12 Hill
Food Log :
0745 1 egg and 2 egg whites, 1 low GI toast, 1/3c porridge with cottage cheese & Jam
1030 yoghurt, protein powder, a little honey and a handful of strawberries
1300 Whole grain role with chicken and salad, 1 apple
1630 1 low GI toast with cottage cheese & gherkins
Comment : Well, gym was an effort today as the emotional crisis in my life moves on, resolves a little and leaves me feeling phucking vulnerable. At a couple of points I just had to make myself keep going. I am employing all my reserves of emotional strength to stay sane and productive for my kids, so I was not surprised that I completely failed in trying to do the skull crushers at 5kg. My form in the last 5kg set was atrocious but I stuck with it.
Gym is important at this time, it gives me focus, a feeling of success and confidence that I won't overeat or undereat my way throught the emotional bullshite that is going on. GymGuy keeps me focused too and I am grateful for him in my life right now more than ever.
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RE: SND's Training Journal - 3/18/2005 12:53:47 AM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Damn I've left my training journal with GymGuy.
Roughly Wednesday I did Treadmill, lower body programme then cycle on my own
Thursday I did Treadmill, upper body programme then cycle on my own
Today I did 13 mins on the Treadmill (2 min @ 7/k/hr, 5 min @ 11 k/hr and 6 min @ 12 k/hr)
then I boxed for an hour solid with GymGuy.
It was very hard and very intense. He worked me very, very heavily and I enjoyed every minute of it. There was a fair bit of stress and resentment to be gotten out of my system and I went for it. Boxing is fantastic.
Food Log :
0730 1 egg and 2 whites, 1 toast, 1/3 c porridge with jam and cottage cheese
1030 Bowl of yoghurt, strawberries & Syndrome X Snack nuts/fruits etc, with protein powder too
1400 1 low carb protein bar and 1 apple
1615 1 tin tuna, 1 handful raw peanuts
1945 Chicken, 2 pieces of kumara, green salad, 1 hot chocolate
Alcohol Nil
Comment : I haven't got my book so can't remember much else. It's been a very intense week but the training has stayed focused and on track. I have been eating more calories in line with what GymGuy wants although leads me to feeling full all the time and feeling like I am overeating, which I am not. My food choices remain sane and healthy. Just loved the boxing today, it felt good to be whacking the ****e out of something. May try bag-punching next week for a bit too to relieve some stress.
And Old Navy if you're reading, go man go!!!!!
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RE: SND's Training Journal - 3/21/2005 1:54:49 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Monday Gym at 1000 with GymGuy
Cycle 1/2 hour (while chatting to GymGuy) Level 12 Hill
Treadmill 15 min 2 min @ 7 k/hr, 8 min @ 11 k/hr, 5 min @ 12 k/hr
Total Cardio 45 min
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 on upper chest 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
OK, couldn't do the 5kg at first so did 3 sets of 4kg (8.8lbs) x 8 reps, 7 then 6 reps
Standing Alternate Hammer Curl
11 kg (24.2lbs) x 6 reps x 3 sets
S.B. Shoulder Press
8kg (17.6lbs) x 8 reps x 3 sets
Was supposed to do 9kg but just couldn't lift them for some reason
S.B. Side Twist on bench 3 x 20 reps
Food Log :
0730 2 eggs, 1 low GI toast, 1/3c porridge with jam and yoghurt
1230 Chicken, 1/2 pita bread, celery,cucumber and cheese
1530 1 apple
1900 Bowl of chickpea & eggplant stew
2200 Handul of peanuts and 1 hot chocolate drink
Alcohol Nil
Comment : Well, I was a mess when I got to gym so we quickly figured that lifitng weights wasn't going to work because my focus was crap !! So we did the cardio and I unloaded and got some sane advice. After GymGuy had moved to his next client I felt great so did my treadmill and weights programme with massive amounts of strength. A shift in attitude is marvellous and life is choices really.
Got my first interclub squash match tonight, looking forward to that. I like playing in a team and now that I am officially graded C2 all my matches will be challenging.
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RE: SND's Training Journal - 3/22/2005 8:11:15 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Tuesday No gym training as my daughter was home sick and also I was playing an interclub squash match in the evening.
I had a decisive win over a C1 grade player. I am a C2 player. I won 3 games to one, kept good focus and my fitness really pays off well. My team mates were happy that I had contributed to our 3/1 match win on the night. Fun !!
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RE: SND's Training Journal - 3/22/2005 8:18:30 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Wednesday Gym at 1000 with GymGuy
Treadmill 15 minutes
2 min @ 7 k/hr
7 min @ 11 k/hr
5 min @ 12 k/hr
1 min @ 13 k/hr
New Lower/Legs Programme with GymGuy
Leg Extension 65kg (143lbs) x 10 reps x 3 sets
Squat 40kg (88lbs) x 10 reps, 50 kg (110lbs) x 10 reps, 60kg (132lbs) x 10 reps, 70kg (154lbs) x 10 reps
(I can now officially squat 9kg more than my body weight, wooohooooo !!)
Lunges across gym and back with dumb bell high in the air in one hand up straight overhead
5kg (11lbs) first set then 2 sets with 8kg (17.6lbs)
S.B. Side step lunges (Timed) 20 reps x 3 sets (41 secs, 31 secs, 28 secs)
Horizontal Knee Tucks on Swiss Ball 25 reps x 3 sets
Cycle 15 mins Level 12 Hill (>100 rpm)
Food Log :
0730 2 eggs, 1 low GI toast, 1 hot chocolate
1130 1 apple
1330 pasta, spinach, capsicum, cottage cheese, flaxseed oil, 1 x pear
1545 1 low carb protein bar, 1 hot chocolate
Comment : Great gym session, felt focused and strong. Had fun with GymGuy and the energy and stimulation were high. This is exactly how I like it and why I am committed to my gym programme. Commitment proceeds any form of success.
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RE: SND's Training Journal - 3/26/2005 9:21:59 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Thursday Gym at about 1200 with my friend (from Sydney, Australia) Michael C
We were meant to box with gymguy but he strained his back so we were on our own.
Treadmill 15 mins 2 min @ 7k/hr, 3 min @ 11 k/hr, 10 min @ 12 k/hr (this was a strong run for me and my hamstring)
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 on upper chest 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
4kg (8.8lbs) x 8 reps, then 5kg (11lbs) x 7 then 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
then did another 40 mins following whatever Michael did in terms of back/arms, it was fun (but as usual I would've preferred to box with gymguy, never mind)
Food Log :
0730 1/3c oats, cottage cheese, jam and 1 hot chocolate
1000 1 toast with cottage cheese & tomato
1400 1 quiche with noodle salad, 1 soy hot chocolate
1800 handful of peanuts
2000 Curry (out), naan bread, 1 spoon rice, 1 hot chocolate
Alcohol 3 glasses of wine
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RE: SND's Training Journal - 3/26/2005 9:25:28 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Easter Friday, gym closed
Went for a 35 minute hilly run with my husband, then did some hamstring stretches, 3 sets of abs and 3 sets of press ups
Food Log :
1130 scambled egg, mushroom, bacon, 1.5 slices toast, soy hot chocolate (out)
1600 1 apple 1 soy hot chocolate
1900 Pasta with seafood bowl (out), 1 hot chocolate
Alcohol 3 gl wine
Comment : Enjoyed the run. I think because we both have our own commitment to our own fitness, then the run works. Sometimes I pulled up the hills, sometimes he did. He's training for a boxing fight in two weeks. We are out of sorts emotionally and this helped for a little while. Can't do this often because our kids are still needing an adult at home so this was a treat.
The hot chocolate has become a problem so I threw the remainder of it down the sink. When I focus on one food over "real" or healthy food then it's an issue. Out it goes now, only to be had in cafes for a while at least.
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RE: SND's Training Journal - 3/26/2005 9:28:31 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Easter Saturday and Sunday
These are rest days for me.
Sat Food Log :
0930 Smoked salmon and egg white omelette (made by husband, very delicious), 1 low GI toast, 1/2 gl OJ
1500 scallops and salmon in a bowl, 1 piece low GI toast, 1 apple
2000 2 eggs on spinach salad, 1 handful of peanuts
Alcohol Nil
Sun Food Log :
0930 1 buckwheat pancake with maple syrup (these were disgusting, very hi GI I found out later, won't be having them again)
1300 6 inch Italian BMT Sub with 1/2 choc.chip cooke (again danger area, need to be honest and realistic, I don't eat cookies full stop)
1630 1 low GI toast with vegemite and cottage cheese
1900 steak, stir fry veges, handful of peanuts, 3 sm pieces of cheese
alcohol 3 gl red wine
Comment : This Easter weekend sucks and has been every bad thing I feared it would be in terms of the family unit. My eating and erratic emotional state testify to that. Tomorrow is training day and I will go.
PSS Red wine plus cheese plus red meat made for a bad combination and I didn't sleep at all well.
< Message edited by SmileNodDream -- 3/27/2005 2:07:05 PM >
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RE: SND's Training Journal - 3/28/2005 12:16:17 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Easter Monday, at gym at 1100
Treadmill 15 min
2 min @ 7k/hr
3 min @ 11k/hr
9 min @ 12k/hr
1 min @ 13k/hr
Lower Body Programme
Leg Extension 65kg (143lbs) x 10 reps x 3 sets
Squat 40kg (88lbs) x 10 reps, 50 kg (110lbs) x 10 reps, 60kg (132lbs) x 10 reps, 70kg (154lbs) x 10 reps
Lunges across gym and back with dumb bell high in the air in one hand up straight overhead
5kg (11lbs) first set then 2 sets with 8kg (17.6lbs)
S.B. Side step lunges (Timed) 20 reps x 3 sets (35 secs, 31 secs, 30 secs)
Horizontal Knee Tucks on Swiss Ball 25 reps x 3 sets
Cycle 15 mins Level 13 Hill (>100 rpm in valleys, >110rpm in peaks)
Food Log :
0800 1/3c oats with cottage cheese and jam
1030 1 low GI Toast with organic peanut butter
1330 small tin baked beans with sprinkling parmesan, spinach salad with cottage cheese & parmesan, 1 apple
1915 1/2 a pizza, green salad, three squid rings
Alcohol Nil
Comment : Enjoyed myself at gym, focused and fun as it should be. Getting the running back to a full block at 12k/hr which feels good. Squatting more than my body weight feels good and I managed to get over being shy and ask a guy to spot me for the 70kg last set, which of course he was happy to do. Time to reset goals since the three months is up, I have already achieved some of my fitness/health goals early again but others I am not really striving toward. Time to have a look at it. Playing a squash tournament this week too. Sick of all the emotional crap so I've deleted that from my life for this last weekend and today. It's better to guard my feelings and live by adult decisions, rather than be controlled by emotions.
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RE: SND's Training Journal - 3/29/2005 12:02:13 AM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Tuesday at gym at 1100 with GymGuy
New Upper Body Programme
Swiss Ball 1 arm dumb bell press:
16kg (35.2lbs) x 8 reps
17kg (37.4lbs) x 7 reps
18kg (39.6lbs) x 6 reps
alternating with
S.B. Deep Crunches 3 sets of 20 reps
Swiss Ball 1 arm dumb bell row
20kg (44lbs) x 5 reps
21kg (46.2lbs) x 4 reps x 2 sets
alternating with
Lying leg raise up on bench 3 sets x 20 reps
Rope tricep extension 24kg (52.8lbs) x 15 reps x 3 sets
Barbell Curl 14kg (30.8lbs) x 10 reps x 3 sets
Dumb Bell Side Raises
8kg (17.6lbs) x 8 reps x 3 sets
Treadmill 15 mins 2 min @ 7k/hr, 3 min @ 11 k/hr, 9 min @ 12 k/hr then lastly 1 min @ 13 k/hr
Cycle Level 13 Hill 15 mins (>100rpm in valleys, >110rpm in peaks)
Food Log :
0900 1 egg, hollandaise sauce, 1 bacon and 1/2 bagel, 1 soy hot chocolate
1300 spinach salad with tuna and mushrooms, 1 gl milk
1600 1 x pear
1930 1 baked chicken breast, mushrooms, green salad, 1 gl milk
Alcohol Nil
Comment : Today was measurements day. My body fat and body weight has stayed the same over the last two weeks (61.6kg and 19% body fat) which is what GymGuy wanted to happen. I like being this size, it feels strong and hard and fit and healthy. Today's gym session was fun and the cardio worked me hard. I have decided that I want GymGuy to really really push me hard and challenge me in the next four weeks. I want to keep my mind on my commitment to health and fitness and really go as hard as thinks I can. In the same timeframe I want to win more squash matches and proceed to B Grade. These are my thoughts around new fitness goals.
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RE: SND's Training Journal - 3/29/2005 4:35:58 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Gym at 0830 this morning
Treadmill 15 min
2 min @ 7k/hr
3 min @ 11k/hr
9 min @ 12k/hr
1 min @ 13k/hr
Lower Body Programme
Leg Extension 65kg (143lbs) x 10 reps x 3 sets
Squat 40kg (88lbs) x 10 reps, 50 kg (110lbs) x 10 reps, 60kg (132lbs) x 10 reps, 70kg (154lbs) x 10 reps
Lunges across gym and back with dumb bell high in the air in one hand up straight overhead
5kg (11lbs) first set then 2 sets with 8kg (17.6lbs)
S.B. Side step lunges (Timed) 20 reps x 3 sets (35 secs, 31 secs, 30 secs)
Kick bag 10 kicks each side x 6 sets
Horizontal Knee Tucks on Swiss Ball 25 reps x 3 sets
S.B Crunches 20 reps x 3 sets
Cycle 15 mins Level 13 Hill (harder today to get the rpm up)
Food Log :
0730 1/3c oats with cottage cheese and jam
1030 scrambled egg, bacon x 2, 1/2 bagel, soy hot chocolate
1420 spinach, cottge cheese, brown rice & african spicy sauce
2000 2 chicken steaks, green salad, glass of milk with honey
Alcohol 3 glasses of bubbles !!
Comment : Gym was OK this morning, I was feeling pretty dedicated to getting it done and out the way for the day. I worked hard. It's a pain that the changing rooms are out of action. Strong on the squats which are very heavy although I don't know how good my form was.
< Message edited by SmileNodDream -- 3/30/2005 8:22:10 PM >
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RE: SND's Training Journal - 3/30/2005 8:34:53 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Thursday at gym at 1100 with GymGuy
Treadmill (quick warm up since I spent the first 15 mins listening to and discussing GymGuy's new song he's just recorded with his sister so we were running late) also playing squash tonight so no post-routine cardio either...
Treadmill 10 mins
2 min @ 7k/hr
3 min @ 11k/hr
5 min @ 12 and 12.5k/hr
GymGuy says time to start running fully at 12 and 12.5 - alright then I'll do that next week
New Lower Body/Leg Programme
Leg Extention Machine
65kg (143lbs) x 12 reps
75kg (165lbs) x 10 reps
85kg (187lbs) x 10 repls
Then drop set all in one go
85kg (187lbs) x 10 reps then 55kg (121lbs) x 10 reps then 25kg (55lbs) x 10 reps
Seated Leg Curl
70kg (154lbs) x 15 reps
80kg (176lbs) x 15 reps
90kg (198lbs) x 12 reps
Standing stegged dead lift on bench
40kg (88lbs) x 12 reps
50kg (110lbs) x 10 reps
60kg (132lbs) x 5 reps
Squat
50kg (110lbs) x 10 reps
60kg (132lbs) x 10 reps
70kg (154lbs) x 10 reps
Lunges each side 1 up to 12 dips
Knee Tucks 15 then 14 then 13 then 12 then 11 then 10 reps (5 secs in between)
Food Log :
0900 Smoked salmon omelette and 1 soy hot chocolate
1300 1/2 avocado, Spinach and cottage cheese salad with African Spicy sauce, Fresh vege/fruit juice glass
Comment : Well, I told GymGuy I wanted to go really hard this month and for him to push me hard. I thought yesterday that I was only working out at 6/10 intensity and this gives my brain too much space to think about other crap (my head is a dangerous neighbourhood and really I should try to keep out of it). I want him to up the intensity to 8 or 9/10 for the next little while as a re-commitment to what I am doing in the gym and a form of obliterating the emotional pain hangover of the life crisis that has gone on here in the last little while. This body and this training and my interaction with GymGuy is as important to me as ever and it's three full months since I last looked at my health/fitness goals and made a recommitment to myself and to GymGuy. So we did that today and I'll write some goal work and affirmation stuff this weekend. I can go hard, these weights are heavy for a 61kg 46 year old and I enjoy achieving stuff like this.
Next focus is the squash tournament this weekend. Now that my grade is accurate at C2 I should get some very hard games. I am ready and waiting and as GymGuy puts its "I feel sorry for your opponents" LMFAO
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RE: SND's Training Journal - 4/1/2005 1:50:34 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
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Friday at gym about 1100
Did cardio only since I had a squash tournament match in the evening and I've done four weights session this week already (3 legs and 1 upper).
Treadmill
2 min @ 7.0k/hr
8 min @ 11 then 12 k/hr
4 min @ 12.5 k/hr
1 min @ 13 k/hr
Cycle 15 Mins Hill Level 13
I won my squash match in the evening against a D2 three games to zero (who looked to be 14 years old or thereabouts) which is as it should be since I am a C2 now. I am third seed in a C/D division which means I've got to show my stuff and win alot this weekend to back up my C2 grading. These young ones win when they warm up but then don't win the matches. They always look so cool and have the shots in the warm up and hardly hit the ball to their partner (like 4 shots down the wall to themselves and then one to me etc etc). But I guess in the match experience and fitness really do count.
Food Log :
0930 scambled egg, 2 x french toast (white bread eeek !!) and some bacon
1300 japanese lunch box with rice (white rice eeek !!), raw fish, chicken and salad
1730 1/2c brown rice with spinach and cottage cheese, one apple
2100 Roast chicken, 1/2 avocado, one apple
Alcohol Nil
< Message edited by SmileNodDream -- 4/1/2005 1:51:48 PM >
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RE: SND's Training Journal - 4/2/2005 2:11:52 AM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Saturday
I am so bloody stuffed. I've played three competition squash matches in 24 hours and my body is protesting. Thank God I am fit and strong and healthy. Feels good to have worn myself out in the pursuit of playing better squash. I love squash.
This morning I lost my match. She was 14 years old (**** that, honestly, that is a 32 year age difference, guess I should be grateful I can hack it with the young ones) and she played a beautiful style game. Man, I wish I'd played like that when I was 14 years old. I won the first two games but only just, she won the 3rd game then I lost the 4th game 10/9 which is as close as it gets. I had two match balls but couldn't close the deal, damn it. In the fifth game I really didn't play my best, my serve kept going out and really I just gave it to her. Between games her Dad came down and mouthed off at me about how I play, the stupid asshole !! I told the ref that he did this so she had a go at him, it's very unacceptable for him or anyone really to do that between games in a serious match. Guess he didn't like his little princess getting beaten at that point !! I kept focused though right up until that last game when I really didn't pull out my best. However failure is just one point on the way to success so I wasn't too unhappy with my performance. She is a C2 grade like me so a 3/2 loss is OK.
This evening I blitzed the D1 grade I played. An older woman thank God with a nice style but I was just after getting the whole thing over and done with quickly since I'd only finished my 5 setter two hours before hand. So it was 3 games to nil and less than 1/2 hour. I play in a plate final tomorrow afternoon.
Now I am sore, tired and ready for bed. Food OK except I had a sugar craving after dinner. I satisfied it but now feel full and blood sugar feels up with heart pounding etc etc. It's really not too good for me to do this, even as a one off. My body is too carb sensitive.
Food Log :
0900 Scrambled egg, 1 low GI toast, chicken bacon
1115 1 apple
1430 chicken, spinach, 1/2c brown rice and African Spicy sauce salad, 1 toast with pate, strawberry protein shake
1900 BBQ steak, 1 sausage, green salad, 1/2 kumara, Fruit pudding with yoghurt sauce with honey, 1 sm choc easter egg
Alcohol 3 glasses wine
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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RE: SND's Training Journal - 4/2/2005 9:28:59 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Sunday, just wrote a whole lot of rubbish about how I lost my squash today but not in style. I lost because I am physically exhausted and emotionally exhausted and couldn't pull the required mental focus out of the bag. But after typing all that stuff I then accidentally deleted it. Guess it wasn't meant to be posted. Sometimes I don't play well, I hate it when that happens. Enough said.
Food Log
1230 Scrambled egg, 1 low GI toast, 2 mushrooms, chicken bacon (4)
1630 2 low GI toast with seafood pate, one apple
2000 chicken and stir fry veges and 1 glass milk
Alcohol Nil
< Message edited by SmileNodDream -- 4/6/2005 2:12:58 PM >
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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RE: SND's Training Journal - 4/6/2005 2:10:25 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Monday Gymat 1000 with GymGuy
Treadmill 15 mins
2 min @ 7 k/hr
8 min @ 12 k/hr
5 min @ 12.5 k/hr
New Upper Body Programme with GymGuy
Swiss Ball 1 arm dumb bell press:
16kg (35.2lbs) x10 reps
18kg (39.6lbs) x 6 reps x 2 sets
(spotted 20kg (44lbs) x 4 reps)
alternating with
Horizontal Praying Mantis arm pushes on swiss ball 3 sets x 15 reps
Bar Bell Row
40kg (88lbs) x 10 reps x 3 sets
Standing Bar Bell Forward Push (ala David Tua, boxer)
30kg (66lbs) 10 reps x 3 sets
Bar Bell Curl 20kg (44lbs) x 12 reps, 23kg (50.6lbs) x 6 reps x 2 sets
Rope Pull Down 36kg (79.2lbs) x 8 reps x 3 sets
Swiss ball Crunches 5 sets x 20 reps (5 secs pause only)
Food Log :
0730 1/3c oats, cottage cheese, jam
1200 sushi 5 pieces and 1 apple
1545 1 low GI toast with fetta cheese and 1 pear
1830 Crumbed fish and green salad
Alcohol Nil
Comment : Weighed in today at 62.9 which is a bit up on the last week which is what GymGuy wanted. Although this set me off in my head about weight gain and being fat again. Just need to relax with it and maintain the 61kg - 65kg range and trust that GymGuy has this in hand. I've bought lots of new clothes that fit me all and I look great in them and I damned if I am NOT gonna fit them ever again. This is for life and it's about my loving myself. **** the world !!
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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RE: SND's Training Journal - 4/6/2005 2:16:08 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Tuesday at gym at 0830
Swim 35 minutes
Evening Squash Interclub match Won vs a C1 grade (excellent !!) 3 games to zero. Played well, Good focus !!
Food Log :
0745 1/3c oats, cottage cheese, jam
1400 Chicken & squid stir fry with veges, 1 soy hot chocolate
1750 2 eggs, 1 low GI toast with fetta cheese, 1 pear
2130 small portion roasted veges kumara, carrot, courgette
Alcohol 1 vodka alcopop
Comment : Low key day at gym and resting my hamstring a bit after the strenuous squash weekend. Good result on court and happy to win for my team.
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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RE: SND's Training Journal - 4/6/2005 2:26:00 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Wednesday at gym 0830 again
Treadmill 15 mins
2 min @ 7 k/hr
8 min @ 12 k/hr
5 min @ 12.5 k/hr
Upper Body Programme
Swiss Ball 1 arm dumb bell press:
16kg (35.2lbs) x10 reps
16kg (39.6lbs) x 6 reps x 2 sets
(tried 18kg but no go)
alternating with
Horizontal Praying Mantis arm pushes on swiss ball 3 sets x 15 reps
Bar Bell Row
40kg (88lbs) x 10 reps x 3 sets (don't think I remembered this one well, in terms of form)
Standing Bar Bell Forward Push (ala David Tua, boxer)
30kg (66lbs) 10 reps x 3 sets
Bar Bell Curl again couldn't figure out which bar and form etc ended up doing four sets of curls with low weight bar thing
Rope Pull Down 36kg (79.2lbs) x 8 reps x 3 sets
Swiss ball Crunches 5 sets x 20 reps (5 secs pause only)
Cycle 15 mins Hill Level 13 (>100rpm in valleys, >110rpm in peaks)
Food Log :
0730 2 eggs and one white, 1 low GI toast with vegemite
1030 chicken salad sandwich (brown bread 2 slices)
1330 Corn and bacon fritters with salad, 2 soy hot chocolates
1900 small bowl of green salad with cottage cheese
2000- book group so I ate cheese, crackers, pate, almonds, 2 chocolates and 1 choc biscuit
Alcohol 2 glasses wine
Comment :
Food was crappy. My theory was to eat a small salad and then eat the cheese/pate but snacking is just not OK for me, I didn't want to eat the crackers or chocolates but ate them anyway. Much better to have firm, clear dinner and then pass on all food, no matter what, at book club or in other circumstances like this. Just fooling myself to think I can eat like other people. I am a compulsive overeater and it's best to stick to my plan that has been working for 9 months now. I do not want to get fat again. I love being slim, fit, strong and hard in my body. It feels great and looks great and it is ME !! So I learnt a lesson last night. Today at gym I will work hard and keep my food clean in the way I know it needs to be for me, to honour me and all my hard work and my commitment to health and fitnes..
Great workout, enjoyed myself, challenging weights and I have asked GymGuy to challenge me so here we go...........
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to SmileNodDream)
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