Lunch time: Back workout at Crunch
DB row: 18KG x 15, 27.5KG x 8 (2 sets)
DB pullover: 14KG x 15, 20K x 5 (2 sets)
Back extension (machine) 70 x 15, 110 x 12 (2 sets)
Wednesday, March 31, 2010
2010-03-25 Weight training 3 - Shoulders + abs + Steady State Cardio
Lunch time: shoulder and abs at Crunch
Seated DB press - 10KG x 15, 14KG x 8, 14KG x 6 (2 sets)
DB lateral raise - 8KG x 15, 12KG x 5 (2 sets)
DB pull incline (lying face down on bench) - 8KG x 15, 10KG 8 (2 sets)
BB row - 15KG x 15, 22.5KG x 5 (2 sets)
Weight in using machine in crunch. Last weight in (2009-10-28)
Comparison:
Weight 79.4KG / now 76.7KG
BMI 26.8 / now 26.2
Body fat % 23.9 / now 16.6
Body fat mass 18.9KG / now 12.7KG
After work: 5K run with work
Seated DB press - 10KG x 15, 14KG x 8, 14KG x 6 (2 sets)
DB lateral raise - 8KG x 15, 12KG x 5 (2 sets)
DB pull incline (lying face down on bench) - 8KG x 15, 10KG 8 (2 sets)
BB row - 15KG x 15, 22.5KG x 5 (2 sets)
Weight in using machine in crunch. Last weight in (2009-10-28)
Comparison:
Weight 79.4KG / now 76.7KG
BMI 26.8 / now 26.2
Body fat % 23.9 / now 16.6
Body fat mass 18.9KG / now 12.7KG
After work: 5K run with work
2010-03-23 Weight training 2 - Legs + Steady State Cardio
Lunch time: Legs workout at Crunch
Squats (holding plate) - 10KG x 3 (3 sets)
Hack Squats - 10KG x 15 (3 sets)
Standing Calf Raises - holding 14KG db 3 sets of 12
Seated Calf Raises - 14KG (resting on thighs near knees) x 15 (3 sets)
After work: Run with running club (meetup.com)
Ran 7.5k (approx.)
Squats (holding plate) - 10KG x 3 (3 sets)
Hack Squats - 10KG x 15 (3 sets)
Standing Calf Raises - holding 14KG db 3 sets of 12
Seated Calf Raises - 14KG (resting on thighs near knees) x 15 (3 sets)
After work: Run with running club (meetup.com)
Ran 7.5k (approx.)
Thursday, March 25, 2010
2010-03-22 Weight training 1 - Chest / Biceps + HIIT
Lunch time: Chest / Biceps day @ Crunch
Flat DB flyes - 12KG x 15, 15KG x 8 ( 2 sets)
Flat Bench Press - 17KG x 15, 24KG x 5 (fail on 6th), 24KG x 4 (fail on 5)
Preacher Curl - 8KG x 15, 14KG x 7 ( 2 sets)
Concentration Curl - 10KG x 9, 12KG x 6*
After work: HIIT session @ Crunch
Weight may need to be reduced for concentration curl
Flat DB flyes - 12KG x 15, 15KG x 8 ( 2 sets)
Flat Bench Press - 17KG x 15, 24KG x 5 (fail on 6th), 24KG x 4 (fail on 5)
Preacher Curl - 8KG x 15, 14KG x 7 ( 2 sets)
Concentration Curl - 10KG x 9, 12KG x 6*
After work: HIIT session @ Crunch
Weight may need to be reduced for concentration curl
Monday, March 22, 2010
2010-03-20 Fitness Test with Trainer
Performed a fitness test during late morning. Croess trainer. Did very well lasting 12 min 30 seconds - 1 minute more then previous time.
2010-03-18 Training with Trainer
Day off from work. Training with trainer in early evening. Last of weekly training sessions.
2010-03-16 Cardio session (running club)
After work - 7.5k run after work with meetup.com running club from Stephen's Green
Friday, March 19, 2010
2010-03-15 HIIT sessin
Lunch time: Crunch
- HIIT session on treadmill
- 5 minute warmup at 5 minutes @ 9KPH
- 3 min @ 13KPH; (half active rest) 1:30 @ 9KPH
- 2:30 min @ 13KPH; (half active rest) 1:15 min @ 9KPH
- 2:00 min @ 13KPH; (half active rest) 1:00 min @ 9KPH
- 1:30 min @ 13KPH; (half active rest) 45 sec @ 9KPH
- 1:00 min @ 13KPH; (half active rest) 30 sec @ 9KPH
and back up the ladder
- (half active rest) 30 sec @ 9KPH; 1:00 min @ 13KPH
- (half active rest) 45 sec @ 9KPH; 1:30 min @ 13KPH
Good result as new PB reaching 1:30 min
- HIIT session on treadmill
- 5 minute warmup at 5 minutes @ 9KPH
- 3 min @ 13KPH; (half active rest) 1:30 @ 9KPH
- 2:30 min @ 13KPH; (half active rest) 1:15 min @ 9KPH
- 2:00 min @ 13KPH; (half active rest) 1:00 min @ 9KPH
- 1:30 min @ 13KPH; (half active rest) 45 sec @ 9KPH
- 1:00 min @ 13KPH; (half active rest) 30 sec @ 9KPH
and back up the ladder
- (half active rest) 30 sec @ 9KPH; 1:00 min @ 13KPH
- (half active rest) 45 sec @ 9KPH; 1:30 min @ 13KPH
Good result as new PB reaching 1:30 min
Monday, March 15, 2010
2010-03-11 Saint Patrick's 5k race
Ran Staint Patick's festival 5K race in Dublin. 25min 50sec. Not a personal best (current PB is 23min 18sec). However considering there has be little focus on run nor is that the plan this year am pleased with result.
Weather conditions were better good. Quit cool though sometimes a bit warm out of the shade. Pushed most of the way.
Weather conditions were better good. Quit cool though sometimes a bit warm out of the shade. Pushed most of the way.
Friday, March 12, 2010
Thursday, March 11, 2010
2010-03-10 Runing Interval training + training with Trainer
Lunch time:
- Using GymBoss interval timer did the following outside:
: Warm up run
: Warm up interval : 30 seconds at slow jog, 30 seconds at marathon pace, 30 seconds at 10 pace, 30 seconds as fast as possible
: 5 more intervals like warm up interval.
After work workout with trainer:
A lot of new things here:
1) Functional fitness exercise: 15? x 5KG, ? x 8KG, 8 x 9KG
- Press up holding db
- db row
- legs in to squat to standing
- db curl to overhead press
- lower db to sides to squat
2) Squat on reverse of Bosu ball holding plate: 15 x 10KG, 15 x 15KG, 15 x 15KG
3) bb curl - 20KG x 15, 22.5KG? x ?, 25KG x ?
4) bb curl on lying on ground, torso raised so when curling feet come slightly off the ground (focus on abs)
5) db row on bench - 3 sets, 27.5KG for 2 sets
6) Lying on back, pelvic tilt holding trainer's ankles, raise legs up and backwards towards trainer, resist push and lower.
7) db tricep extension on bench.
Could feel some of these exercises in the lower back. Did a good bit of lower back stretching aftewards (2 sets each):
- resting abs/hips on swiss ball, raise leg (toes pointing) up and to the side. Issue on right hip bring leg to the side.
- resting on bosu ball, looking at ground, raised head.
Nutrition - had a sandwich from Morton's around 4:00 that may have help with all the exericse as could do all the exercises without feeling too bad.
2010-03-11/12 - abs mildly sore for two days; could feel it where by ribs meet my abs.
- Using GymBoss interval timer did the following outside:
: Warm up run
: Warm up interval : 30 seconds at slow jog, 30 seconds at marathon pace, 30 seconds at 10 pace, 30 seconds as fast as possible
: 5 more intervals like warm up interval.
After work workout with trainer:
A lot of new things here:
1) Functional fitness exercise: 15? x 5KG, ? x 8KG, 8 x 9KG
- Press up holding db
- db row
- legs in to squat to standing
- db curl to overhead press
- lower db to sides to squat
2) Squat on reverse of Bosu ball holding plate: 15 x 10KG, 15 x 15KG, 15 x 15KG
3) bb curl - 20KG x 15, 22.5KG? x ?, 25KG x ?
4) bb curl on lying on ground, torso raised so when curling feet come slightly off the ground (focus on abs)
5) db row on bench - 3 sets, 27.5KG for 2 sets
6) Lying on back, pelvic tilt holding trainer's ankles, raise legs up and backwards towards trainer, resist push and lower.
7) db tricep extension on bench.
Could feel some of these exercises in the lower back. Did a good bit of lower back stretching aftewards (2 sets each):
- resting abs/hips on swiss ball, raise leg (toes pointing) up and to the side. Issue on right hip bring leg to the side.
- resting on bosu ball, looking at ground, raised head.
Nutrition - had a sandwich from Morton's around 4:00 that may have help with all the exericse as could do all the exercises without feeling too bad.
2010-03-11/12 - abs mildly sore for two days; could feel it where by ribs meet my abs.
2010-03-09 Spinning Class
Spinning class in Crunch at lunch time.
Nutrition:
- Started adding boiled eggs to food; yesterday eating them for breakfast, today in a salad
- Started each porridge. Bring in the oats in micorwaveable container. This is a lot easier then dealing with a very hot bowl
Nutrition:
- Started adding boiled eggs to food; yesterday eating them for breakfast, today in a salad
- Started each porridge. Bring in the oats in micorwaveable container. This is a lot easier then dealing with a very hot bowl
Tuesday, March 9, 2010
2010-03-08 HIIT and weight training
Lunch time: Crunch
- HIIT session on treadmill
- 5 minute warmup at 5 minutes @ 9KPH
- 3 min @ 13KPH; (half active rest) 1:30 @ 9KPH
- 2:30 min @ 13KPH; (half active rest) 1:15 min @ 9KPH
- 2:00 min @ 13KPH; (half active rest) 1:00 min @ 9KPH
- 1:30 min @ 13KPH; (half active rest) 45 sec @ 9KPH
- 1:00 min @ 13KPH; (half active rest) 30 sec @ 9KPH
and back up the ladder
- 1:00 min @ 13KPH; (half active rest) 30 sec @ 9KPH
Stopped there.
After work: Crunch
- DB decline press: 15KG x 15, 24KG x 6 (flat bench), 18KG x 10, 15KG x 10
- Hammer Curl: 10KG x 15 (very tough) - should have been lighter, 14KG x 5
- Barbell Curl: 15KG x 12
- Reverse cruch with pelvic tilt legs not crossed: 2 sets x 14, 1 set x 10
- Barbell Row: 15KG x 12, 20KG x 8, 17KG x 10
- Skull Crushers: 15KG x 12
Nutrition - tried something new but most of this failed
- Breakfast: turkey deli slices with ricotta cheese - cannot eat this; 2 boiled eggs
- Mid morning snack - yogurt and orange
- Lunch - yellow pepper + chicken fillets + 1 boiled egg
- Mid afternoon snack - ricotta cheese and sunflower seeds - cannot eat this again
- Preworkout food - porridge - eat too much of it
- Dinner - steak
Following day affects:
- chest feeling affects of workout though mild
- lower triceps have mild ache
- HIIT session on treadmill
- 5 minute warmup at 5 minutes @ 9KPH
- 3 min @ 13KPH; (half active rest) 1:30 @ 9KPH
- 2:30 min @ 13KPH; (half active rest) 1:15 min @ 9KPH
- 2:00 min @ 13KPH; (half active rest) 1:00 min @ 9KPH
- 1:30 min @ 13KPH; (half active rest) 45 sec @ 9KPH
- 1:00 min @ 13KPH; (half active rest) 30 sec @ 9KPH
and back up the ladder
- 1:00 min @ 13KPH; (half active rest) 30 sec @ 9KPH
Stopped there.
After work: Crunch
- DB decline press: 15KG x 15, 24KG x 6 (flat bench), 18KG x 10, 15KG x 10
- Hammer Curl: 10KG x 15 (very tough) - should have been lighter, 14KG x 5
- Barbell Curl: 15KG x 12
- Reverse cruch with pelvic tilt legs not crossed: 2 sets x 14, 1 set x 10
- Barbell Row: 15KG x 12, 20KG x 8, 17KG x 10
- Skull Crushers: 15KG x 12
Nutrition - tried something new but most of this failed
- Breakfast: turkey deli slices with ricotta cheese - cannot eat this; 2 boiled eggs
- Mid morning snack - yogurt and orange
- Lunch - yellow pepper + chicken fillets + 1 boiled egg
- Mid afternoon snack - ricotta cheese and sunflower seeds - cannot eat this again
- Preworkout food - porridge - eat too much of it
- Dinner - steak
Following day affects:
- chest feeling affects of workout though mild
- lower triceps have mild ache
Thursday, March 4, 2010
2010-03-04 Training session with Trainer
Training session with trainer at BB gym
First set of exercises were 4 set circuit of:
- DB Decline Press 15KG, 25KG, 17.5KG annd 15KG (25KG was new personal best done on level bench)
- Leg extensions
- Hammer curl on bench (elbow on thigh) - started with 10KG weight
- Reverse crunch pelvic tilt with alternative leg (legs not crossed) (14 reps)
Second set of exercises 3 sets due to time.
- DB Pull (face down on slightly declined bench)
- EZ bar curl (problem with wrists doing this).
- Skull crushers with EZ bar.
- Bridge on gym ball.
Trainer advised using db on preacher bench to strenghten forearms.
First set of exercises were 4 set circuit of:
- DB Decline Press 15KG, 25KG, 17.5KG annd 15KG (25KG was new personal best done on level bench)
- Leg extensions
- Hammer curl on bench (elbow on thigh) - started with 10KG weight
- Reverse crunch pelvic tilt with alternative leg (legs not crossed) (14 reps)
Second set of exercises 3 sets due to time.
- DB Pull (face down on slightly declined bench)
- EZ bar curl (problem with wrists doing this).
- Skull crushers with EZ bar.
- Bridge on gym ball.
Trainer advised using db on preacher bench to strenghten forearms.
Tuesday, March 2, 2010
2010-03-01 - HIIT (Tabata) Thrusters
Using the Gym Boss did 30 seconds of as many Thrusters as possible with 10 seconds rest. Attempted to do this for 8 intervals (4 minutes). Started using 8KG but realised that this was far to heavy. Moved to 5KG in 2nd interval. Only managed 5 intervals.
For Thrusters: http://www.tmuscle.com/readArticle.do?id=490160
Hold a pair of dumb bells at shoulders squat and then push up with legs, pushing arms overhead while standing. Repeat
Legs (inner thighs) slightly sore next day (2010-03-02). Possible need to do these day before rest.
For Thrusters: http://www.tmuscle.com/readArticle.do?id=490160
Hold a pair of dumb bells at shoulders squat and then push up with legs, pushing arms overhead while standing. Repeat
Legs (inner thighs) slightly sore next day (2010-03-02). Possible need to do these day before rest.
Monday, March 1, 2010
Down with a cold
Woke on Thursday (2010-02-25) with a blocked nostril and sore nasal passage.
Work on Friday (2010-02-26) with slightly gritty cough and blocked nose.
Started taking Rubex Essentials, Sinutab and Strepsils.
As of today (2010-03-01) am feeling much better.
Work on Friday (2010-02-26) with slightly gritty cough and blocked nose.
Started taking Rubex Essentials, Sinutab and Strepsils.
As of today (2010-03-01) am feeling much better.
Friday, February 26, 2010
Best food to buy as organic
According to his article the best fruit and veg to buy organic (due to their thin skins): http://shine.yahoo.com/event/makeover/12-foods-that-are-worth-the-organic-splurge-706366/
apples
sweet bell peppers
carrots
celery
cherries
grapes (imported)
kale
lettuce
nectarines
peaches
pears
strawberries
apples
sweet bell peppers
carrots
celery
cherries
grapes (imported)
kale
lettuce
nectarines
peaches
pears
strawberries
Thursday, February 25, 2010
2010-02-24 Weights and Run
Lunch Time: Weights in Crunch
Preacher Curl: 8KG x 15, 10KG x 12, 12KG x 10
Cable Row in Squat: 90 x15, 100 x 12, 110 x 10
Triceps (hold db like lower phase of db press + lower db to shoulder and back up.)
9KG x 15 and 10KG x 12
After work: Run 5KM with work
Nutrition:
Morning - 2 shredded wheat with low fat milk and handful of blackberries
Morning snack - orange and a few almonds.
Pre-exercise - handful of red grapes (for suger - nutritiondata.com)
Lunch: Chicken, peppers, celery, sweetcorn, beetroot with olive oil.
Afternoon snack - chicken wrap from Mortons
Dinner: Cheddar cheese ommlette and chicken fillet
Preacher Curl: 8KG x 15, 10KG x 12, 12KG x 10
Cable Row in Squat: 90 x15, 100 x 12, 110 x 10
Triceps (hold db like lower phase of db press + lower db to shoulder and back up.)
9KG x 15 and 10KG x 12
After work: Run 5KM with work
Nutrition:
Morning - 2 shredded wheat with low fat milk and handful of blackberries
Morning snack - orange and a few almonds.
Pre-exercise - handful of red grapes (for suger - nutritiondata.com)
Lunch: Chicken, peppers, celery, sweetcorn, beetroot with olive oil.
Afternoon snack - chicken wrap from Mortons
Dinner: Cheddar cheese ommlette and chicken fillet
Wednesday, February 24, 2010
2010-02-24 - Weekly routine
This is my planned current schedule:
Monday lunch: HIIT session
Monday after work: Resistance Training (weights)
Tuesday lunch: Spin class
Tuesday after work: Run
Wednesday lunch: HIIT session
Wednesday after work: Resistance Training (weights)
Thursday lunch: HIIT session
Thursday lunch: Run
Friday lunch: Spin class
Saturday morning: weights
Monday lunch: HIIT session
Monday after work: Resistance Training (weights)
Tuesday lunch: Spin class
Tuesday after work: Run
Wednesday lunch: HIIT session
Wednesday after work: Resistance Training (weights)
Thursday lunch: HIIT session
Thursday lunch: Run
Friday lunch: Spin class
Saturday morning: weights
2010-02-23 Spin Class
Went to Spin Class at Crunch over lunch time.
Triceps still sore from personal training session on Saturday.
Triceps still sore from personal training session on Saturday.
Tuesday, February 23, 2010
2010-02-22 - Interval and weights
201-02-22 - Monday at Crunch
After spending most of January working off the Nov/Dec feeding fest I am now back to regular exercise.
Lunchtime: Invertal Session on treadmill
5 minutes warm up then starting at 3 minutes (@ 13 KPH) and active rest at half hat (@ 10 KPH). Repeat, for 2:30, 2:00, 1:30, 1:00 and 30.
(Can perform a ladder up from 30 to 3:00). Only managed to complete the 1:30 today.
Afterwork
Have been going back to personal trainer for several free sessions. This workout does some of the exercises based on this:
- DB Press 14KG x 20 rep, 22KG x 8 rep, 20KG x 9, 14KG by 12 - felt this in the forearms in the last set
- DB Pullover 14KG x 15 and 16KG x 12 reps
After spending most of January working off the Nov/Dec feeding fest I am now back to regular exercise.
Lunchtime: Invertal Session on treadmill
5 minutes warm up then starting at 3 minutes (@ 13 KPH) and active rest at half hat (@ 10 KPH). Repeat, for 2:30, 2:00, 1:30, 1:00 and 30.
(Can perform a ladder up from 30 to 3:00). Only managed to complete the 1:30 today.
Afterwork
Have been going back to personal trainer for several free sessions. This workout does some of the exercises based on this:
- DB Press 14KG x 20 rep, 22KG x 8 rep, 20KG x 9, 14KG by 12 - felt this in the forearms in the last set
- DB Pullover 14KG x 15 and 16KG x 12 reps
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