Thursday, 30 December 2010
December 30th Thursday
Bike 10 minutes
Lap pull done 40kg x4 x15
Lateral shoulder press 40kg x4 x15
Super set lower back extension, left and right torso extension, knee raises x4 x10
Seated floor pulley row 40kg x4 x15
Pullover 40kg x4 x15
Bicep curl 25kg x3 x10
From my iPhone
Wednesday, 29 December 2010
December 2010
Picture taken just before Xmas , sorry about the pose lol I was feeling sexy ( cough cough lol)
From my iPhone
From my iPhone
December 27 - 29
December 27
35 minutes cross trainer 400 calories
10mins bike 100 calorie
Few weights free
December 28
4000 metres rowing 20 minutes
10 minutes mixed intensity running machine
90kg squats x4 x12
Bench press 50kg x4x12
December 29
Light swim 40 lengths 30 minutes
From my iPhone
35 minutes cross trainer 400 calories
10mins bike 100 calorie
Few weights free
December 28
4000 metres rowing 20 minutes
10 minutes mixed intensity running machine
90kg squats x4 x12
Bench press 50kg x4x12
December 29
Light swim 40 lengths 30 minutes
From my iPhone
A break
So between then and now I've had time out to have an operation on my sinus which was very painful. That was on august which saw me out of action till end of September since then I've tried hard to go as much as I can although work has been busy. I have been able to find hotels now with work that have gyms so been doing cardio when away.
Sounds corny but after Xmas I'm back making a bog effort. Up brio Xmas I been lifting heavy and taking some creatine and eating lots of protean and less carbs. Now squat 90kg and bench press 65kg just!
New routine though is to eat healthy, nonprocessed foods, cut carbs no minimum, lots of fruit and veg, and lots of cardio. Now I'm more muscled/built I got to be careful not to turn into a square block of muscles. So it's back to cutting now.
From my iPhone
Sounds corny but after Xmas I'm back making a bog effort. Up brio Xmas I been lifting heavy and taking some creatine and eating lots of protean and less carbs. Now squat 90kg and bench press 65kg just!
New routine though is to eat healthy, nonprocessed foods, cut carbs no minimum, lots of fruit and veg, and lots of cardio. Now I'm more muscled/built I got to be careful not to turn into a square block of muscles. So it's back to cutting now.
From my iPhone
Sunday, 9 May 2010
Day 27 - picture
I think the few days rest worked, and can see difference in torso , waist looking tighter. now need to shake it up with some different exercises
Day 27
So I decided to make the most of it this morning, with a nice long session, full body work out. Took about 2 hours or do, but I did enjoy it lots. Here is what I did, I hope I remembered it all.
10 minutes HIIT on rowing machine
10 minutes HIIT on bike
x4 x12 squats at 40KG
x4 x12 tricep dips
x4 x12 seated calf extension - 50KG
x4 x10 chest cable pulls - 15KG
x4 x12 laid leg extensions X52KG
x4 x10 bicep preacher curls X25KG
x4 x15 inner thighs - 50KG
x4 x15 outer thighs - 50KG
x4 x12 bench chest press - 20; 30; 40;30 KG
X4x10 lateral shoulder press at 40kg
X4x10 seated row at 50kg
x3 x5 pullups (just about)
10 minutes HIIT on rowing machine
10 minutes HIIT on bike
x4 x12 squats at 40KG
x4 x12 tricep dips
x4 x12 seated calf extension - 50KG
x4 x10 chest cable pulls - 15KG
x4 x12 laid leg extensions X52KG
x4 x10 bicep preacher curls X25KG
x4 x15 inner thighs - 50KG
x4 x15 outer thighs - 50KG
x4 x12 bench chest press - 20; 30; 40;30 KG
X4x10 lateral shoulder press at 40kg
X4x10 seated row at 50kg
x3 x5 pullups (just about)
Day 23 - 26
It's been incredibly busy at work this week and I've been in London for most of it, so I decided to give myself a break , a few days for body to completely recover, and then back at gym on saturday for a massive full body work out.
Friday, 30 April 2010
Day 22 - measurements
Three weeks in and this is it!
Upper arm - 12inches now 13inches
Lower arm - 11inches still 11inches
Chest - 42inches now 43inches
Shoulder - 18inches still 18inches and 47inches round
Waist - 35inches now 33.5inches
Thigh - 22inches now 21inches
Calf - 15inches stll 15inches
Height - 5ft6 still 5f6
Weight - 11st6 now 11st7
chuffed that actually lose 1.5inches round waist and gained upper arm 1 inch and thighs lost 1inch, pretty amazed actually
Upper arm - 12inches now 13inches
Lower arm - 11inches still 11inches
Chest - 42inches now 43inches
Shoulder - 18inches still 18inches and 47inches round
Waist - 35inches now 33.5inches
Thigh - 22inches now 21inches
Calf - 15inches stll 15inches
Height - 5ft6 still 5f6
Weight - 11st6 now 11st7
chuffed that actually lose 1.5inches round waist and gained upper arm 1 inch and thighs lost 1inch, pretty amazed actually
Day 22
Felt a bit stiff today, so taking it easy
40 length swimming only
oats and banana at breakfast
apple snack
kitkat, yogburt, banana, cereal bar lunch
apple, swim
post swim body shake
turkey sandwich, one slice of bread
40 length swimming only
oats and banana at breakfast
apple snack
kitkat, yogburt, banana, cereal bar lunch
apple, swim
post swim body shake
turkey sandwich, one slice of bread
Thursday, 29 April 2010
Day 21
decided to do a few different things today
20 rowing machine = 4000 metres HIIT
5 mins on cycle
Then did
X4 x12 tricep dips
X4x10 lateral front lat pull down at 40kg
X4x10 lateral shoulder press at 40kg
X4x10 bench chest press at 20kg
X4x10 lat pull down at 50kg
X4x10 bicep curls down at 20kg
x4x12 swats with 20KG bar
breakfast
oats and coffee from starbucks and actimel
banana
cheese and ham sub roll
yoghurt and apple after gym
dinner is chicken breasts, bed of salad, crotons
20 rowing machine = 4000 metres HIIT
5 mins on cycle
Then did
X4 x12 tricep dips
X4x10 lateral front lat pull down at 40kg
X4x10 lateral shoulder press at 40kg
X4x10 bench chest press at 20kg
X4x10 lat pull down at 50kg
X4x10 bicep curls down at 20kg
x4x12 swats with 20KG bar
breakfast
oats and coffee from starbucks and actimel
banana
cheese and ham sub roll
yoghurt and apple after gym
dinner is chicken breasts, bed of salad, crotons
Wednesday, 28 April 2010
Day 20
Almost three weeks in, I'm feeling that its not really working. i think the major cause of this is my inability to crack the eating aspects of the plan. I don't think I'm doing anything wrong with the exercise, taking different days for different muscle groups and stuff, but eating regular is bloody hard what with work and stuff, and eating the drink things.
i shall plough on, perhaps on day 21 i need a good measurement and pic taking session to see if there is any improvement (oh i forgot that i had about 5 days out early in the cycle also!)
today exercise at lunch time
20mins HIIT cross trainer 260 calories
10mins HIIT bike, 100 calories
X3 superset of; cycle kicks; side-planks; knuckle pushups; crunches; Swiss balls jack knife; crunches 1 minute each
x3 x10 side lat crunches
x3 x10 hangin knee raises
food (terrible)
breakfast missed
apple, banana, yoghurt
lunch - protean shake after gym
afternoon snack 2 egg omlette with ham
smoothy
tea going to be shephards pie with a very little apple crumble for desert
i shall plough on, perhaps on day 21 i need a good measurement and pic taking session to see if there is any improvement (oh i forgot that i had about 5 days out early in the cycle also!)
today exercise at lunch time
20mins HIIT cross trainer 260 calories
10mins HIIT bike, 100 calories
X3 superset of; cycle kicks; side-planks; knuckle pushups; crunches; Swiss balls jack knife; crunches 1 minute each
x3 x10 side lat crunches
x3 x10 hangin knee raises
food (terrible)
breakfast missed
apple, banana, yoghurt
lunch - protean shake after gym
afternoon snack 2 egg omlette with ham
smoothy
tea going to be shephards pie with a very little apple crumble for desert
Monday, 26 April 2010
Day 18
Exercise at 13:00
20 mins HIIT cross trainer
10 mins HIIT exercise bike
x4 x12 seated leg curls - 35KG
x4 x12 vertical leg press - 62.5KG
x4 x12 seated leg extensions - 35KG
x4 x12 seated calf extension - 50KG
x4 x12 inner thighs - 50KG
x4 x12 outer thighs - 50KG
Food
oats for breakfast
banana and apple snack
yoghurt granolia
protean shake after work out
1 bag of crisps
tea will be pasta
will apples for desert
20 mins HIIT cross trainer
10 mins HIIT exercise bike
x4 x12 seated leg curls - 35KG
x4 x12 vertical leg press - 62.5KG
x4 x12 seated leg extensions - 35KG
x4 x12 seated calf extension - 50KG
x4 x12 inner thighs - 50KG
x4 x12 outer thighs - 50KG
Food
oats for breakfast
banana and apple snack
yoghurt granolia
protean shake after work out
1 bag of crisps
tea will be pasta
will apples for desert
Saturday, 24 April 2010
Day 17
Pool day 50 lengths non stop early morning
Oats and banana
Salmon and mushrooms
Cheese and ham salad sandwich
Going out in a bit in town so not sure what's for tea will try and make it healthy
I'm working on Leeds all next week so should be a good week all round will try and get sessions in on Monday, Tuesday, Thursday and Friday. Alternating the session though so I have proper rest days
Overall I can feel my body changing I must admit yesterday was really hard I ached, not a bad ache but could feel the muscles repairing and that I'd been hammering the gym. It's strange it doesn't feel like I've over done it because I have been making sure I don't over work muscle groups but I can definately feel worked. Maybe this is because it's almost three weeks and I've been on average doing gym 5 times a week and a lot if it' I should stick with it and press on through. As my upper body ached u think the constant gentle swim today did me well
From my iPhone
Oats and banana
Salmon and mushrooms
Cheese and ham salad sandwich
Going out in a bit in town so not sure what's for tea will try and make it healthy
I'm working on Leeds all next week so should be a good week all round will try and get sessions in on Monday, Tuesday, Thursday and Friday. Alternating the session though so I have proper rest days
Overall I can feel my body changing I must admit yesterday was really hard I ached, not a bad ache but could feel the muscles repairing and that I'd been hammering the gym. It's strange it doesn't feel like I've over done it because I have been making sure I don't over work muscle groups but I can definately feel worked. Maybe this is because it's almost three weeks and I've been on average doing gym 5 times a week and a lot if it' I should stick with it and press on through. As my upper body ached u think the constant gentle swim today did me well
From my iPhone
Day 15
Am running a bit behind with the details I must remember to do this each day.
Went go gym early morning today to hit the upper body again
20 mins hiit on cross trainer and 15 mins on cycle worked out this burns about 350 calories
Then did
X4 x12 tricep dips
X4x10 lateral front lat pull down at 50kg
X4x10 lateral shoulder press at 50kg
X4x10 chest press at 50kg
X4x10 shoulder press at 30kg
X4x10 behind neck lat pull down at 40kg
X4x10 seated row at 50kg
X4x10 bicep pull down at 50kg
From my iPhone
Went go gym early morning today to hit the upper body again
20 mins hiit on cross trainer and 15 mins on cycle worked out this burns about 350 calories
Then did
X4 x12 tricep dips
X4x10 lateral front lat pull down at 50kg
X4x10 lateral shoulder press at 50kg
X4x10 chest press at 50kg
X4x10 shoulder press at 30kg
X4x10 behind neck lat pull down at 40kg
X4x10 seated row at 50kg
X4x10 bicep pull down at 50kg
From my iPhone
Thursday, 22 April 2010
Tuesday, 20 April 2010
Day 13
Back to work and back in the swing of things today..
breakfast, starbucks coffee, banana
cereal bar,
promax meal bar
apple whilst on the phone to Lorraine at work
x2 sausages x2 chicken drumsticks banana post work out
steak stir fry with salad, mushrooms and onions
few choc biscuits (but small ones)
STILL the food is crap!!
work out today was cardio, core and abs...
20mins HIIT cross trainer 260 calories
15mins HIIT bike, 100 calories
X3 superset of; cycle kicks; side-planks; diamond pushups; crunches; Swiss balls jack knife; 1 minute each
x3 x12 lower back machine exercises on 45KG
x3 x10 side lat crunches
shower!
breakfast, starbucks coffee, banana
cereal bar,
promax meal bar
apple whilst on the phone to Lorraine at work
x2 sausages x2 chicken drumsticks banana post work out
steak stir fry with salad, mushrooms and onions
few choc biscuits (but small ones)
STILL the food is crap!!
work out today was cardio, core and abs...
20mins HIIT cross trainer 260 calories
15mins HIIT bike, 100 calories
X3 superset of; cycle kicks; side-planks; diamond pushups; crunches; Swiss balls jack knife; 1 minute each
x3 x12 lower back machine exercises on 45KG
x3 x10 side lat crunches
shower!
Sunday, 18 April 2010
Day 11
Got up early this morning, and hit the gym at 9am after breakfast (to somehow compensate for it shutting yesterday), concentrated on legs and lower body, similar to last work out
Worked out:
15 mins HIIT exercise bike
x4 x12 seated leg curls - 35KG
x4 x12 vertical leg press - 62.5KG
x4 x12 seated leg extensions - 35KG
x4 x12 seated calf extension - 35KG
x4 x12 inner thighs - 45KG
x4 x12 outer thighs - 45KG
Breakfast - oats and banana
After gym snack - x2 scrambled eggs, x3 rasher bacon, x3 mushrooms all stir fry
Lunch - couple of chicken legs
Dinner - will be mature cheese burgers (again as the date was today on them !), probably with onions, mushrooms and a few boiled potatoes
Its sunday so might treat myself to some Minstrels (Again you can see where I have weaknesses).
Bought a copy of Mens Fitness for motivation - I wanna look like the incredible air-brushed fit model on the front cover (i wish !!)
Worked out:
15 mins HIIT exercise bike
x4 x12 seated leg curls - 35KG
x4 x12 vertical leg press - 62.5KG
x4 x12 seated leg extensions - 35KG
x4 x12 seated calf extension - 35KG
x4 x12 inner thighs - 45KG
x4 x12 outer thighs - 45KG
Breakfast - oats and banana
After gym snack - x2 scrambled eggs, x3 rasher bacon, x3 mushrooms all stir fry
Lunch - couple of chicken legs
Dinner - will be mature cheese burgers (again as the date was today on them !), probably with onions, mushrooms and a few boiled potatoes
Its sunday so might treat myself to some Minstrels (Again you can see where I have weaknesses).
Bought a copy of Mens Fitness for motivation - I wanna look like the incredible air-brushed fit model on the front cover (i wish !!)
Day 10
Was Saturday today, and very sunny, so after a nice long walk round town for a few hours, hit the gym late, unfortunately i got there late and it shuts at 7pm so only managed to do 20mins HIIT on cross trainer and then 20 mins on bike before it shut!
Food...
porridge for breakfast and banana
mid morning snack apple
lunch two grilled pork and chizio burgers with stir fry of onions and mushrooms and a bap
cereal bar
and some chinese for dinner which was chicken in black bean sauce and boiled rice (which incidentally was really gross and i only ate some of it)
and a sneaky glass of wine at lunch time in the sun in town
Food...
porridge for breakfast and banana
mid morning snack apple
lunch two grilled pork and chizio burgers with stir fry of onions and mushrooms and a bap
cereal bar
and some chinese for dinner which was chicken in black bean sauce and boiled rice (which incidentally was really gross and i only ate some of it)
and a sneaky glass of wine at lunch time in the sun in town
Saturday, 17 April 2010
Day 9
Back on track, just about, after a busy week etc.
Today was better
Gym - 50 lengths - 40mins,
Loads of fruit
Porridge for breakies
Pasta for tea with some garlic bread
Bit of salmon etc after swimming
I would measure but I failed all week, and don't think much would have changed, i did however weigh in (in the morning as I'm told you are liter when you first get up) came in at 11stone 4.5
Today was better
Gym - 50 lengths - 40mins,
Loads of fruit
Porridge for breakies
Pasta for tea with some garlic bread
Bit of salmon etc after swimming
I would measure but I failed all week, and don't think much would have changed, i did however weigh in (in the morning as I'm told you are liter when you first get up) came in at 11stone 4.5
Sunday, 11 April 2010
Day 4
So I'm pretty pleased today that I'm not failing at the gum thing and that I'm getting better at the food thing. Working outs pretty fun and although I've been doing it for a few years now anyway I'm enjoying the target of doing it for a target, so today....
Food
Breakfast 8 am oaks and banana and one coffee
Post gym protean milkshake from gym cafe
Apple
Snack frankfurter no bread and sum chunks of steak and salad
Lunch slash evening BBQ at a mates house one bread bap and loads of chicken , two sausages and a burger
Oh and fee glasses of wine
Will have an apple maybe a pear too when I get home
Workout at gym was upper body torso today and consisted of
Upper body
10 mins bike
X4x10 tricep dips
X4x10 lateral front lat pull down at 50kg
X4x10 lateral shoulder press at 50kg
X4x10 seated chest press at 50kg
X4x10 shoulder press at 30kg
X4x10 behind neck lat pull down at 40kg
X4x10 seated row at 50kg
X4x10 bicep curl at 25kg
Tomorrow is rest day from gym, I've suceeded in gym tuesdy, Thursday, Friday, Saturday and Sunday:)
From my iPhone
Food
Breakfast 8 am oaks and banana and one coffee
Post gym protean milkshake from gym cafe
Apple
Snack frankfurter no bread and sum chunks of steak and salad
Lunch slash evening BBQ at a mates house one bread bap and loads of chicken , two sausages and a burger
Oh and fee glasses of wine
Will have an apple maybe a pear too when I get home
Workout at gym was upper body torso today and consisted of
Upper body
10 mins bike
X4x10 tricep dips
X4x10 lateral front lat pull down at 50kg
X4x10 lateral shoulder press at 50kg
X4x10 seated chest press at 50kg
X4x10 shoulder press at 30kg
X4x10 behind neck lat pull down at 40kg
X4x10 seated row at 50kg
X4x10 bicep curl at 25kg
Tomorrow is rest day from gym, I've suceeded in gym tuesdy, Thursday, Friday, Saturday and Sunday:)
From my iPhone
Saturday, 10 April 2010
Day 3
Just a short one today from iPhone app
3 sausages, 3 bacon, 1egg, beans
Red salmon , with leaf salad
Apple
Promax meal bar
Spaghetti bolegnese
Few glasses if wine
Gym 1.5 hours
20 mins cross trainer 260 calories
20 mins bike 170 calories
X3 superset of; cycle kicks; plank; diamond pushups; crunches; Swiss balls jack knife; 1 minute each
X3 sets of 5 pull ups
Oh and three hours cleaning car and house:) first sunny day so was well worth it
From my iPhone
3 sausages, 3 bacon, 1egg, beans
Red salmon , with leaf salad
Apple
Promax meal bar
Spaghetti bolegnese
Few glasses if wine
Gym 1.5 hours
20 mins cross trainer 260 calories
20 mins bike 170 calories
X3 superset of; cycle kicks; plank; diamond pushups; crunches; Swiss balls jack knife; 1 minute each
X3 sets of 5 pull ups
Oh and three hours cleaning car and house:) first sunny day so was well worth it
From my iPhone
Friday, 9 April 2010
Day 2 - measurements and picture
Vital stats on day 2
Upper arm - 12inches
Lower arm - 11inches
Chest - 42inches
Shoulder - 18inches
Waist - 35inches (how the hell do I wear 32 inch jeans!)
Thigh - 22inches
Calf - 15inches
Height - 5ft6
Weight - 11st6
Day 2
Let's see if I can do better today,, my problem is food, so let's start with that first
Food:
8am breakfast; oats and a banana
8.30 a starbucks coffee (I can't resist)
10am banana
12noon apple and ceral bar
1pm corned beef roll from the canteen at work
3pm another banana
5.30pm (post gym) x2 scrambled eggs x2 rashers of bacon (very american eggs and bacon) and an apple
Intended dinner today... something meaty,,, I've my eye on liver and bacon with a small amount of rice... but who knows because it is Friday night!!!!
Gym at 4pm... just swimming today, 50 lengths, took 40mins!
Slightly better today, and am cuffed it is second day in a row that I've tried my hardest
Food:
8am breakfast; oats and a banana
8.30 a starbucks coffee (I can't resist)
10am banana
12noon apple and ceral bar
1pm corned beef roll from the canteen at work
3pm another banana
5.30pm (post gym) x2 scrambled eggs x2 rashers of bacon (very american eggs and bacon) and an apple
Intended dinner today... something meaty,,, I've my eye on liver and bacon with a small amount of rice... but who knows because it is Friday night!!!!
Gym at 4pm... just swimming today, 50 lengths, took 40mins!
Slightly better today, and am cuffed it is second day in a row that I've tried my hardest
Day 1
Yesterday was day 1.. sounds dramatic, so I came back from London arrived back at 2.45pm, drove past the gym but them reminded myself that its just 1 hour of my life and if I fail on day 1 then there is no point, so I went right around the roundabout and straight back to the gym.
Today was legs. Worked out:
10 mins HIIT cross trainer
10mins HIIT exercise bike
x4 x12 seated leg curls - 35KG
x4 x12 vertical leg press - 62.5KG
x4 x12 seated leg extensions - 35KG
x4 x12 seated calf extension - 35KG
Food:
7.30am breakfast banana; bacon sandwich (probably not the best but I was on a train!)
12noon cibatta cheese and ham with salad ; apple
2pm maximuscle promax meal bar; banana
4pm apple; cereal bar
5-8pm bottle of wine!!!!
8pm a dodgy steak pie from the fridge
10pm pack of crisps
Oh,, let me guess where I'm going wrong!
Today was legs. Worked out:
10 mins HIIT cross trainer
10mins HIIT exercise bike
x4 x12 seated leg curls - 35KG
x4 x12 vertical leg press - 62.5KG
x4 x12 seated leg extensions - 35KG
x4 x12 seated calf extension - 35KG
Food:
7.30am breakfast banana; bacon sandwich (probably not the best but I was on a train!)
12noon cibatta cheese and ham with salad ; apple
2pm maximuscle promax meal bar; banana
4pm apple; cereal bar
5-8pm bottle of wine!!!!
8pm a dodgy steak pie from the fridge
10pm pack of crisps
Oh,, let me guess where I'm going wrong!
Wednesday, 7 April 2010
Day -1
So here goes an experiment in focused training (ala Mens Health and all those other damn sites that say you can get ripped in 8 weeks). Let's put it to the test - 8 weeks - that is 56 days - and this is day -1.
Tomorrow will be day 1 and will be accompanied by pics and measurements.
Subsequent days will track in rather a lot of detail measurements, weight, diet and food, and exercise performed.
Let us see if the damn thing works!
Tomorrow will be day 1 and will be accompanied by pics and measurements.
Subsequent days will track in rather a lot of detail measurements, weight, diet and food, and exercise performed.
Let us see if the damn thing works!
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