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.

New Year's Resolutions for 2007

Spend more time with family and friends

Fit in fitness

Tame the bulge

Get out of debt

Get organized

Read the bible daily

It Begins (Again!)

Four weeks. Dozens of protein shakes. Can I do it without cheating and
achieve a state of leanness I thought was impossible. That's the oft
repeated plan.

Foods I should ditch from my diet

Crisps, fizzy drinks, ready meals, shop-bought sandwiches, ice cream and fried chicken.

Started yet another 'diet'

After pigging out I woke up to find that I gained a pound putting me at 200lb. One of my MensFitness magazines suggests that you can lose a stone in 4 weeks so I reset my DietPower software. Why can't I stay to the budgeted calories? I just did weights this morning which I found hard as it involved supersets.

Developing a Lean Stomach

"the formula for losing the last few pounds of ab flab is as follows:
(1) Losing fat takes time, so get started now! Be patient and don't
expect to get "ripped" overnight (2) Burn the fat off the ab muscles
with lots of cardiovascular exercise or you won't be able to see them.
(3) Choose biomechanically correct exercises to train the abs, including
crunching type exercises and avoiding hip flexor exercises, (4) Eat
natural, low fat, low sugar, low calorie foods in small servings
throughout the day, and (5) Work out with weights; don't just train
your abs, train your entire body."

Resolve today

Resolve today that nothing will stand in your way of attaining the
success that you deserve to have happen with your weight loss goals.
Don't rely on some mystical strength or "willpower" you hope you will
have when the temptations confront you. Be ready for them ahead of time
and make up your mind RIGHT now how you will handle them. Be smart and
make healthy choices so you can see the weight loss success you so
desperately desire in your life. YOU CAN DO IT!

201lbs

What a nice surprise on the scales this morning. That's 2.4lbs less than a week ago despite another attack of the munchies last night. I've read that when you go low carb that initially you loose a lot of water so maybe that's it. I did have a couple of coffees and three can's of diet coke yesterday too.

The Fall (Autumn) 52 Challenge started on Wednesday and with an email to a few friends I managed to persuade Sara to have a go too. My personal goal is to get to 184lbs by the end of the challenge. The workouts are the easy bit. Eating clean is being hampered by midnight feasting on junk.

The Fall (Autumn) 52 Challenge started on Wednesday and with an email to a few friends I managed to persuade Sara to have a go too. My personal goal is to get to 184lbs by the end of the challenge. The workouts are the easy bit. Eating clean is being hampered by midnight feasting on junk.

Some weight - lost

Despite succumbing to two brownies and two slices of fruit loaf in the
night I'm down to 203.lb - probably dehydrated, but I'll take it. I
struggled mentally this morning but still went to spinning which I found
hard. Afterwards I managed some sets of pull-ups, dips, incline barbell
bench presses and dumbbell bent-over rows. To engage my biceps I used an
underhand grip for the last exercise.

The Muscle Mentor

1). Get into the weight-training mindset; 2). Cut down on my pork life; 3). Motivate myself with goals.

Making the right decisions

It's very simple. My first decision in the bid for getting a six-pack should be to stay within today's calories budgeted. So far I've had a protein/carbohydrate shake after the spinning session and for lunch a deli sandwich from a fast food place with fries. Still on budget for the day.

The end is in sight

Dear Diary or should I say blog! Anyway we're in the home stretch with
over 75% of the 52 Day Challenge completed. With out the use of my
Achilles I've really gone for the weights sessions and have observed a
very small change in my physique as a result. It would've been nice to
'eat-clean' as I'd have made my weight goal and as for sleeping for 8hrs
a day - well it's not happened. I know the theory but it's about putting
in the practice.

Fasting Commences

It's just gone 1130a and I'm still not feeling hungry. As I pigged out last night I skipped the scales this morning frightened of what it might reveal. The plan is to drink lots of water to keep my belly full plus assorted diet drinks but I worry about what will happen tonight when I get home.

Wt=202lbs

I went to the hospital this morning regarding the ring finger on my right hand. Basically the doctor say's (and the X-ray) thatI've chipped the bone but surgery is rarely sucessful as it leave stiffness. I thought they were pretty efficient at NGH and hope the pain disappears completely. Thought I should go to the gym during lunch on the way back and then we did the shopping. Nathaniel claimed to have lost his pocket money but we found it under my bed.

Weight = 203.8lb

Abs Diet Power foods:

D = Boiled Egg
T = Chicken Wings

Other foods:

Lamb Chops
Sweet potatoes
"White" potatoes
Home fries
Diet coke
2 cherry scones
Chocolates (boo! hiss!)

Workout: Phase One Maximum reps per set: 12. 1 min rest b/w sets; short rest b/w quads.3 sets; [ex: total wt/reps (method)]

Quad A

squats: 90/8, 90/8, 90/8 (BB)
incline bench press: 70/8, 70/8, 70/8 (BB)
dead lift: 110/8, 110/8, 110/8 (BB)
pull-up: Bodyweight/8, Bodyweight/8, Bodyweight/8

Quad B

dips: Bodyweight/8, Bodyweight/8, Bodyweight/8
lunges: 30/8, 30/8, 30/8
cable seated rows: plate 11/8, plate 11/8, plate 11/8
hanging leg raises: Bodyweight/8, Bodyweight/8, Bodyweight/8

Weight = 201.2lbs

On holiday Thea had a party to attend so during that I nipped to the gym and did a weights workout.

Abs Diet Power foods:

• D = Boiled Egg
• T = Chicken Wings

Other foods:

• Lamb Chops
• Sweet potatoes
• "White" potatoes
• Home fries
• Diet coke
• 2 cherry scones
• Chocolates (boo! hiss!)
  

Workout: Phase One Maximum reps per set: 12. 1 min rest b/w sets; short rest b/w quads.3 sets; [ex: total wt/reps (method)]


Quad A

• squats: 90/8, 90/8, 90/8 (BB)
• incline bench press: 70/8, 70/8, 70/8 (BB)
• dead lift: 110/8, 110/8, 110/8 (BB)
• pull-up: Bodyweight/8, Bodyweight/8, Bodyweight/8
  

Quad B

• dips: Bodyweight/8, Bodyweight/8, Bodyweight/8
• lunges: 30/8, 30/8, 30/8
• cable seated rows: plate 11/8, plate 11/8, plate 11/8
• hanging leg raises: Bodyweight/8, Bodyweight/8, Bodyweight/8