2009-10-27
Morning: First PHA workout of the week. Got to bed at 11:00 so was well rested. No shoulder or knee issues.
Lunch: Spin class
Food:
- Have been eating two shredded wheat in the mornings. Not too bad, a piece of fruit mid-mornings and then a roll with ham and chese after spinning.
Tuesday, October 27, 2009
Week 3 - PHA workout 4 + Spin
2009-10-22
Morning: last PHA Workout of the week. Right shoulder only slightly complaining.
2009-10-23
Lunch: Last workout of the week. Super spin at lunchtime.
Weekend eating (not a good weekend for food):
Friday - Several pints on the Friday night
Saturday - Big feed of mexican food
Sunday - bottle of wine with a very large plate of chicken pesto penne
Monday - several sausage sandwiches
Morning: last PHA Workout of the week. Right shoulder only slightly complaining.
2009-10-23
Lunch: Last workout of the week. Super spin at lunchtime.
Weekend eating (not a good weekend for food):
Friday - Several pints on the Friday night
Saturday - Big feed of mexican food
Sunday - bottle of wine with a very large plate of chicken pesto penne
Monday - several sausage sandwiches
Wednesday, October 21, 2009
Week 3 - PHA workout 1 - 3
PHA workouts in the CS gym.
2009-10-19
Morning: PHA Workout as usual. Left knee complained a bit on the step-jog but very mild. Right shoulder ached a bit on during the reverse flyes.
Lunch: Interval session on the rower. 10 - 90 secs work/active rest (increase by 10 secs each time) 10 - 50 sec work to half that at active rest (increase by 10 secs each time; by half for active rest).
2009-10-20
Morning: PHA Workout as usual. No knee issues. Right shoulder still felt ached but less then the previous day.
Evening: Slow 2.2k run
- Glass and a half of white wine
- Felt very tired after morning workout so did not do lunch time spin. Went to bed at 10:30 to get some rest.
2009-10-21
Morning: PHA Workout as usual. Right shoulder same as previous day.
Lunch: Interval session on the rower. 10 - 90 secs work/active rest 10 - 70 sec work to half that at active rest
- Two pints of cider
Week 3 weigh in:
Weight: 12st 7lb / 79.7 kg
Body fat 26.0 %
Though little weight has come off and starting to feel a difference though there is plenty of work to be done.
2009-10-19
Morning: PHA Workout as usual. Left knee complained a bit on the step-jog but very mild. Right shoulder ached a bit on during the reverse flyes.
Lunch: Interval session on the rower. 10 - 90 secs work/active rest (increase by 10 secs each time) 10 - 50 sec work to half that at active rest (increase by 10 secs each time; by half for active rest).
2009-10-20
Morning: PHA Workout as usual. No knee issues. Right shoulder still felt ached but less then the previous day.
Evening: Slow 2.2k run
- Glass and a half of white wine
- Felt very tired after morning workout so did not do lunch time spin. Went to bed at 10:30 to get some rest.
2009-10-21
Morning: PHA Workout as usual. Right shoulder same as previous day.
Lunch: Interval session on the rower. 10 - 90 secs work/active rest 10 - 70 sec work to half that at active rest
- Two pints of cider
Week 3 weigh in:
Weight: 12st 7lb / 79.7 kg
Body fat 26.0 %
Though little weight has come off and starting to feel a difference though there is plenty of work to be done.
Monday, October 19, 2009
Maintenance week
2009-10-12 to 2009-10-16
Was away so tried simply to maintian using the hotel gym:
2009-10-12 - PHA workout. Did not get all of the exerciese done.
2009-10-13 - PHA workout 2. Not all exerices done but got further then previous day
2009-10-14 - Interval workout on rower 10 sec up to 90 sec with equal active rest.
Diet:
- did well Monday and Tuesday.
- Wednesday as had large pasta plate on Wednesday
- Thursday had burger and chips
- Weeekend was quite unhealthy though next for an easy 2.2k run on Sunday
Was away so tried simply to maintian using the hotel gym:
2009-10-12 - PHA workout. Did not get all of the exerciese done.
2009-10-13 - PHA workout 2. Not all exerices done but got further then previous day
2009-10-14 - Interval workout on rower 10 sec up to 90 sec with equal active rest.
Diet:
- did well Monday and Tuesday.
- Wednesday as had large pasta plate on Wednesday
- Thursday had burger and chips
- Weeekend was quite unhealthy though next for an easy 2.2k run on Sunday
Friday, October 9, 2009
Week 2 - PHA workout 3 + Super Spin Class
2009-10-09 Friday
Location: CS gym
Time: Morning before work
Started my third of PHA workouts.
Location CS gym
Time: During lunch
Super spin. After the spin class discussed my running with one of the trainers. They tested my hamstring flexibility by getting me to lie on the ground and lifted my legs by the ankle making sure I didn't contract any leg muscles.
Then the trainer applied serious pressure to my jaw muscles (thought my jaw was going to snap) and got me to open my mouth while he was doing it. He then retested my hamstrings and they showed an improvement! He said this was due to connections in the myofascial tendons/muscles (?).
He also told me to get a lower body structural balance test.
Questions:
- How does myofascial release work?
- What are myofascial trigger points?
- What is a lower body structural balance test?
Location: CS gym
Time: Morning before work
Started my third of PHA workouts.
Location CS gym
Time: During lunch
Super spin. After the spin class discussed my running with one of the trainers. They tested my hamstring flexibility by getting me to lie on the ground and lifted my legs by the ankle making sure I didn't contract any leg muscles.
Then the trainer applied serious pressure to my jaw muscles (thought my jaw was going to snap) and got me to open my mouth while he was doing it. He then retested my hamstrings and they showed an improvement! He said this was due to connections in the myofascial tendons/muscles (?).
He also told me to get a lower body structural balance test.
Questions:
- How does myofascial release work?
- What are myofascial trigger points?
- What is a lower body structural balance test?
Week 2 - PHA workout 2 + interval on rower
2009-10-08 Thursday
Location: CS gym
Time: Morning before work
Second PHA workout of week 2. For the shulder press am using 8kg for the 1st set and 9kg for the 2nd set.
Location CS gym
Time: During lunch
Intervals on the rowing machine (set to highest resistence). Warm up for 5 minutes at 35 rpm (revolutions per minute) then
- 10 seconds at 44 rpm with 10 seconds at 35 rpm (active rest)
- 20 seconds at 44 rpm with 20 seconds at 35 rpm
- 30 seconds at 44 rpm with 30 seconds at 35 rpm
- 40 seconds at 44 rpm with 40 seconds at 35 rpm
- up 90 seconds.
Location: CS gym
Time: Morning before work
Second PHA workout of week 2. For the shulder press am using 8kg for the 1st set and 9kg for the 2nd set.
Location CS gym
Time: During lunch
Intervals on the rowing machine (set to highest resistence). Warm up for 5 minutes at 35 rpm (revolutions per minute) then
- 10 seconds at 44 rpm with 10 seconds at 35 rpm (active rest)
- 20 seconds at 44 rpm with 20 seconds at 35 rpm
- 30 seconds at 44 rpm with 30 seconds at 35 rpm
- 40 seconds at 44 rpm with 40 seconds at 35 rpm
- up 90 seconds.
Thursday, October 8, 2009
Week 2 - PHA workout 1 + Interval on Treadmill
2009-10-07 Wednesday
Location: CS gym
Time: Morning before work
Started my second of PHA workouts. As routine except now I added weights to the lunges.
I use 5kg for the first set and 6kg for the 2nd. The sets of 20 push-ups at the start of the workout are tough.
Location CS gym
Time: During lunch
Intervals on the treadmill. Warm up for 5 minutes at 9 kph. Then 800 metres at 12 kph followed by 400 at 8.5 kph. Repeated 4 times. Cool down doing:
- 1 minute at 7.2 kph
- 1 minute at 6.4 kph
- 1 minute at 5.6 kph
- 1 minute at 4.8 kph
- 1 minute at 4.0 kph
Week 2 weigh in:
Weight: 12st 8lb / 79.9 kg
Body fat 38.0 %
Weight is down but somehow my body fat is up 8.9%!
Question:
What the difference between intervals and HIIT? What makes an interval high intensity?
Location: CS gym
Time: Morning before work
Started my second of PHA workouts. As routine except now I added weights to the lunges.
I use 5kg for the first set and 6kg for the 2nd. The sets of 20 push-ups at the start of the workout are tough.
Location CS gym
Time: During lunch
Intervals on the treadmill. Warm up for 5 minutes at 9 kph. Then 800 metres at 12 kph followed by 400 at 8.5 kph. Repeated 4 times. Cool down doing:
- 1 minute at 7.2 kph
- 1 minute at 6.4 kph
- 1 minute at 5.6 kph
- 1 minute at 4.8 kph
- 1 minute at 4.0 kph
Week 2 weigh in:
Weight: 12st 8lb / 79.9 kg
Body fat 38.0 %
Weight is down but somehow my body fat is up 8.9%!
Question:
What the difference between intervals and HIIT? What makes an interval high intensity?
Tuesday, October 6, 2009
Super spin
Since I was away for the weekend until yesterday I did not start my training as planned. I went to a super spin in the CS gym. Really pushed it during the hour long class. Hoped to get up early to start week two of PHA workout.
Thursday, October 1, 2009
Weekly Schedule
Now that I've got into the PHA workout I need to sort out my cardio with it. Here's what I'd like to do for next week to see if it can be done:
HIIT sessions per week: 3
Cardio sessions per week: 3
Monday:
Morning: PHA workout
Lunch: HIIT session
Tuesday:
Lunch: PHA workout
Wednesday:
Morning: PHA workout
Lunch: Spinning Class
Evening: 5k run
Thursday:
Morning: PHA workout
Lunch: HIIT session
Friday:
Morning: HIIT session
Lunch: Spinning Class
Saturday (Optional): 5k to 10k run
The HIIT sessions should last no more then 20 minutes.
The cardio sessions will be including Spinning classes and runs.
I'll review this after three weeks and revise the number of sessions upwards if am not dropping body fat.
HIIT sessions per week: 3
Cardio sessions per week: 3
Monday:
Morning: PHA workout
Lunch: HIIT session
Tuesday:
Lunch: PHA workout
Wednesday:
Morning: PHA workout
Lunch: Spinning Class
Evening: 5k run
Thursday:
Morning: PHA workout
Lunch: HIIT session
Friday:
Morning: HIIT session
Lunch: Spinning Class
Saturday (Optional): 5k to 10k run
The HIIT sessions should last no more then 20 minutes.
The cardio sessions will be including Spinning classes and runs.
I'll review this after three weeks and revise the number of sessions upwards if am not dropping body fat.
Week 1 - PHA workout 4
2009-10-01
4th, and last, PHA workout done for the week. Completed all exercises.
For the squats did 7kg for 1st set, then 8kg for 2nd set.
When squatting need to remember to turn feet slightly out according to:
http://www.bodybuilding.com/fun/drsquat12.htm
(author was a power lifter and article written from bodybuilding perspective)
Another article that looks good (but doesn't always quote it's references grrr) states that people should only start deep squatting after gaining strengthen and co-ordination (makes sense):
http://www.pponline.co.uk/encyc/0827.htm
Need to Research:
1. General squatting technique
4th, and last, PHA workout done for the week. Completed all exercises.
For the squats did 7kg for 1st set, then 8kg for 2nd set.
When squatting need to remember to turn feet slightly out according to:
http://www.bodybuilding.com/fun/drsquat12.htm
(author was a power lifter and article written from bodybuilding perspective)
Another article that looks good (but doesn't always quote it's references grrr) states that people should only start deep squatting after gaining strengthen and co-ordination (makes sense):
http://www.pponline.co.uk/encyc/0827.htm
Need to Research:
1. General squatting technique
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