Have not been feeling great over the last week.
2009-11-3 - had slight headache
2009-11-4 - developed bad sinus with mild heache
As such took the whole week off to recover.
2009-11-8 - out for a very short, light jog (1km) with no ill affects.
2009-11-9
Lunch - went for intervals on Concept II rower 10 sec - to 90 sec.
Food
Breakfast - back on shredded wheat
Lunch - finally back on salads. Rocket, feta, almonds, pine nuts, cucumber, tuna and generous helping of garlic-infused olive oil.
Bad - eat to many sweets and had 4 coffees and no green tea.
Monday, November 9, 2009
Monday, November 2, 2009
Week 4 - PHA workout 2 + 3
2009-10-28 - Wednesday
Morning: PHA Workout as usual. No change with no issues
Lunch: Spin class - different instuctor from usual. pushed quite hard
Week 3 weigh in:
Weight: 12st 7lb / 79.4 kg
Body fat 23.9 %
Body fat mass 18.9 kg
Very slight improvement on weight but good improvement in body fat.
Am noticing change in belly - has reduced a lot but need to control my binging at the weekends to see serious improvement
2009-10-29 - Thursday
Morning: PHA Workout as usual. For shoulder press used the 9kg weights twice.
Lunch: Interval session on the rower. 10 - 90 secs work/active rest 10 - 70 sec work to half that at active rest
3 pints of cider plus glass of wine after work
Morning: PHA Workout as usual. No change with no issues
Lunch: Spin class - different instuctor from usual. pushed quite hard
Week 3 weigh in:
Weight: 12st 7lb / 79.4 kg
Body fat 23.9 %
Body fat mass 18.9 kg
Very slight improvement on weight but good improvement in body fat.
Am noticing change in belly - has reduced a lot but need to control my binging at the weekends to see serious improvement
2009-10-29 - Thursday
Morning: PHA Workout as usual. For shoulder press used the 9kg weights twice.
Lunch: Interval session on the rower. 10 - 90 secs work/active rest 10 - 70 sec work to half that at active rest
3 pints of cider plus glass of wine after work
Tuesday, October 27, 2009
Week 4 - PHA workout 1
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.
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.
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?
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