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
Friday, February 26, 2010
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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