2010-03-30 Weight training 4 - Back

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)

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

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.)

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

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

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

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.

2010-03-11 Run on treadmill

Lunchtime: Crunch
- 5 minutes warm-up on treadmill at 9kph
- 3km at 12.5

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.

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

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

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.

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.

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.