Week 4 Workout E

Meals

Br: Strawberries and mangoes

Sn1: Hot cross bun, Whey Protein

Lu: Whey protein, crisps, hot cross bun

Weights

1 Close-grip bench press = 3 x 6 x 56

2 Chin-up = 3 x 6

3 Triceps dip = 3 x 8

4 Incline dumb-bell curl = 3 x 8 x 32

5 Dumb-bell single-arm preacher curl = 3 x 12 x 32 

6 Dumb-bell lying triceps extension = 3 x 8 x  36

Week 4 Workout D

Nutrition

0823 - Br: Roasted Pork (and coffee); 0910 - Mug of water; 1000 - Sn1: slimfast; 1200 - Lu: ; 1500 - Sn2: ; 1700 - Dn: Roast Lamb, carrots, baby sweetcorn; 1900 - Sn3: Maltesers, red wine, peanut butter sandwiches 

Weights

1 Deadlift = 3 x 8 x 60 (used dumb-bells)

2 Core hold with ball = 3 x 1 (each leg, no ball again)

3 Reverse lunge = 3 x 12 (each leg) x 9kg

4 Stability-ball jacknife = 3 x 12

5 Press-ups = 100

6 Door-frame stretch = 3 (each arm)

Cardio

30 mins flat treadmill

Can I eat clean?

Wt = 204lbs.

Had chocolate biscuits and a double chocolate muffin last night. Not sure why. But then again I never am. It's a habit eating in the middle of the night. I'd like to break it. Maybe I could substitute fruit in the first instance.

Br: Streaky bacon, sausage, actimel, toast and squash.

Sn1: Sausgae

Lu: Chicken and rice

Sn2: Nuts and hot pepper sauce

Dn: Muffin, crisps, fingarellas

Sn3: Haribo

Week 3 Workout C

Did this session whilst Nat was at a friends birthday bowling party -

Bench Press: The station was occupied so I grabbed two 28kg dumbbells and tried hard on my form. 3 sets, 6 reps. Did another 3 sets later on.

Dumb-bell row/shrug: Droppedthe weights to two 16kg from the last time I did this exercise. Worked a lot better at didn't feel like my elbow was being pulled.

Bent-over row: Used the 28kg dumb-bells rather than mess about setting up a barbell in a crowded gym. Made my arms bulge!

Dumb-bell incline press: Tried using a pair of 16kg weights. Worse time to complete 60 reps that last time. I guess the heavier dumb-bells tired me out.

Managed 3km on a flat treadmill too.

This is Day 10

Despite feeling my Achilles on my right side I still managed to squeeze out a 30 minute jog on the treadmill. Awesome. I followed this up with 30 minutes on the stationary bike. I keep the resistance low to keep my leg speed at 100 rpm. Maybe I'm cheating?

Meals were good until after Alpha. I then had chocolate biscuits and fruit shortcake biscuits. Still I manage to drop 0.4lbs. Probably water loss from the cardio.

New home...but not me

We 'helped' my dear gf move to her own home - if having a mortgage means you are an owner. Anyway between my brother, the removal men, my gf and I the big stuff was moved before midday. She served us pizza and then we chipped. I was going to sleep but the children wanted to chat after I picked them up from school, which was good - quality time. I went to the gym whilst Thea was at Brownies. My 45 mins @ 10kph felt easy on the lungs this time. Should I go a bit faster or from flat to 1%? Unfortunately I pigged out last night. What a surprise.

Prayer

Give an Alarm Clock Alleluia

When your alarm goes off in the morning, open your eyes and repeat this line from the Psalms: "This is the day the Lord has made. Let us rejoice and be glad."

Commit to living in gratitude for the day, and you'll soon notice how much happier your days can become.

Practice Shower Power

Water is a powerful spiritual symbol. As you soap and rinse in the shower, pray to be cleansed of any feelings of anger, bitterness, resentment, or regret.

Recall the words of Isaiah (58:11): "The Lord will guide you continually… You shall be like a watered garden, like a spring of water, whose waters never fail."

Practice Driveway Meditation

This one is especially for those who commute to work. Turn your time behind the wheel into time for prayer. Before starting the car engine, place your hands lightly on the steering wheel and breathe deeply several times. Ask the Holy Spirit to steer you through your day. Back out of your driveway slowly, and remain aware of the slowness.

As you drive, think about your 'to-be' list. Let words like compassionate, serene and diligent percolate through your mind. Let grace-filled thoughts carry you in a loving manner through the day.

Climb Stairs

If you work on an upper floor in a multi-story building, skip the elevator and climb the stairs. Make your climb work for your body and your soul.

Climb thoughtfully, breathing slowly. Use the time alone to experience a connection with God. Pause at each landing. Catch your breath, and focus for a moment on the blessings in your life. Say thanks before continuing your climb.

Elevator Blessings

No stairs? Next time you share an elevator with someone, say a silent prayer. Ask God to meet the other person's unique needs. Add a smile of your own.

Try Prayerful Single-Tasking

We all feel too busy. It has become a workplace axiom that multi-tasking is a good thing, but a growing body of research shows that it actually erodes productivity.

Instead of dividing our concentration among many tasks, do one thing at a time-prayerfully. Offer your work as a prayerful gift to God. Ask for the grace to do it meaningfully, and without anxiety.

Fast for One Minute

In times of stress, we are often tempted to reach for foods that aren't healthy for us.

Before you reach for the fried foods, sugar or chips- try this. Wait one minute. Offer the minute to God and ask for the grace you need to control your appetite. Chances are you'll no longer be tempted until the minute is up. If you do give in-just remember, God forgives you. Forgive yourself.

Touch the Earth

Native Americans have this saying: "Never let a day go by without touching the earth with your foot." If only a couple of times each week, take a five or ten minute break to walk in a meditative way. Give up your usual energized stride to pay attention to the movement of lifting your leg, bending your knee, and placing your foot. Observe your breathing and your body. Look around. Notice the squirrels, the trees, and the sounds of nature. Nature tunes us into God's presence.

Cook up a Memory

Next time you cook, pay attention to the memories that are sparked by the dishes you make. Perhaps you have old recipes lying around that you have forgotten about. Bless all those who sweeten your recollections, thanking God for the spiritual nourishment these people have brought to your life.

Wednesday's Routine

I've been 50% on the clean eating so far. Chocolate is the culprit.

Weights:

Dumb-bell bench press (3 x 6 x 52) - should've been on a barbell

Chin-up (3 x 6) - not strong enough to do weighted one's

Triceps Dip (3 x 8)

Incline dumb-bell curl (3 x 6 x 36 x 2) - too heavy!

Single-arm preacher curl (3 x 12 x 28)

Dumb-bell lying trcip extension (3 x 8 x 28)

Today's meals

204.8lbs! This morning I car-shared with my dear gf. I was excited by the announcement of the iPhone and left the keynote looping on my computer. It woke me finally at 620a. I managed to grab five pieces of fruit on my way out and some M&S chicken mini fillets. I'll aim to eat as soon as I get to work, ten, twelve, three and then after the gym.

Week 1 Review

Nutrition and Exercise:
I gained 0.8lb. My eating was okay during the day but fell apart at night. This is my main area to focus on this weekI didn't read my bible daily. I did attend the gym and complete week one of the weights program. I managed a few cardio sessions too.

Financial:
If I didn't have credit card debt then I would've avoided £217 of bank charges. Still I got a low balance rate card to shift some interest. I forgot to cancel one of the Xbox Live subscriptions (£40). As a result of resistance from the kids and being late again to the lessons I won't renew for another session. I spread the cost of the Christmas wine (from Laithwaites) over three months. I bought the odd thing from the canteen - I must resolve to bring in more meals from home. With all the existing information you wouldn't have bought more e-books on nutrition and fitness but I'm not that disciplined, yet (£43). The quote for replacing the TV aerial turned into me getting it installed. The car broke down!

Stolen blog thoughts

"Make everything as simple as possible, but not simpler." Albert Einstein.
If Einstein could say that, given what he studied, than surely I can apply that principle to fat loss.
So why is everything so confusing, complex, and contradictory about losing weight?

Step 1: Eat better.
Step 2: Exercise more.
Step 3: Find the time to do Step 1 and Step 2.

Okay, so I suppose it does get a little confusing because of Step 3, and because I want overnight results.

The scales are going up not down

Yes that's right...14st 11lb! Not surprising since I went made again last night. Anyway got out of bed in time to squeeze in a session at the gym. Shouldn't have bothered rushing as Thea wasn't going to go to Dance and Drama.

Took Nat and his mates to see 'Night at the Museum' just like Jumanji but they thought it was worth a ten.

Weights:

Barbell Bench Press (3 x 6 x 52.5)

Dumb-bell row/shrug (3 x 10 x 36)

Dumb-bell bench press (3 x 8 x 52)

Bent over row (3 x 8 x 52)

Dumb-bell incline press (60 x 36)

Meals:

Br - Oats, banana, boiled egg and ham

Lu - Salmon, beans

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Plan for the next few days

I plan to stick to fruit teas and water. Also my protein shakes or slimfast for meals unless going out for dinner. Sunday lunch will be different. I've also go to squeeze in a weights sessions. I'm following the 4th issue of Men's Fitness Just Workouts.

A Thursday full of woe

Most of my meals at work were powered by whey protein. I did need a large bag of crisps and a can of diet coke. Unfortunately despite have some leftover chicken curry and rice for tea, someone had left out the Mingles. Next to them were some cashews. I proceeded to get that full to bursting feeling feasting on both. Nathaniel had his first training session and is required to play on Sunday. As usual he was disappointed with the end of training and then moaned about playing in defence for his team. We ended the day on bad terms due to him delaying going to bed.

Weights:
Narrow-grip deadlift (3 x 8 x 40kg), dumb-bell shoulder press (3 x 10 x 28kg)
Reverse lunge (3 x 10 x 20kg), Plank
Rear lateral raise (3 x 10 x 20kg), Stability-ball jack-knife

Cardio:
30 minutes stationary bike

Bad Wednesday

Well school started today but I left for work before seeing the children and didn't return home until they'd just finished their tea. Thea was engrossed watching cartoons to tell me how her day went and Nat was upstairs watching a recorded programme from over Christmas. Both said
they'd had good days. Mum forgot that Nat had French club after school.

Br: Bacon and egg in a bread cake
Lu: Prawn mayo in a bread cake
Dn: Garlic Pork
Sn: Biscuits, sweets

Cardio: 27 minutes on the treadmill.

For Victory

Weights:
Wide-grip pull-ups (3 Sets, 6 Reps)
Side Plank (3 Sets, 1 Rep each side)
Chin-ups (2 Sets, 10 Reps)
Dumbbell Bench Press (3 Sets, 10 Reps)
Dumbbell Row (3 Sets, 10 Reps)
Elevated Press-ups (3 Sets, 10 Reps each side)

Cardio:
25 mins on stationary cycle

Dinner: 4 bread rolls w/ peanut butter
Sn1: Christmas cake and port
Sn2: More cake and port

It's started...

Br: Skipped - I awoke at 430a and had three small sweets. Went to bed and then got up at 640a. Too late for an early gym session. Left home in a hurry and considered breakfast but knew I was going out for lunch with Sara.

 

Lu: Chicken breast, backed potato and salad leaves. J2O to drink.