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.

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

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

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

2010-02-23 Spin Class

Went to Spin Class at Crunch over lunch time.
Triceps still sore from personal training session on Saturday.

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