Monthly Archive for September, 2005

Weight: 123.6lb
Body Temp: 35.7

Food intake:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=idealbod

Training:
None – day off

Cardio:
Jog/Walk 45 mins – 5 mins warm up, jog 1 min, walk 1 min, for 40 mins.

General:
Woke up early, 5am, so not ideal sleep but I actually feel pretty good. Very sore from descending sets on hammies, and still DOMS hangover from hack squats so might see if I can change my massage from tomorrow to today. That would be nice. My body feels quite sore all over, joints and things starting to feel the heavier weights I am using and my wrist/forearm tendonitis is coming back. Upright Rows hurt my wrists, curls kill my forearms. Still as long as I can hold a bar, I will be pumping iron

Last day of work before we go to Japan. Weird, have no expectations, have not really done any research on where we are going, due to lack of time (not high on priority list).

Fitday is an awesome tool, can’t believe I haven’t used it before. I do think they estimate my daily required calories a bit too high though, even though I entered “seated work” as my job. One thing I don’t like is that it’s all done on weight, and not body fat.

Well, did not get to have a massage today – real bummer, but at least I have it to look forward to tomorrow!

Today I have been really hungry. I have kept to my meal plan perfectly.

I have now closed the office from incoming mail and will be working on some update programs tomorrow and finishing off feedback.

We went out for dinner to Fasta Pasta last night – I had my eye on the special – it was prawns and fettucine with sundried tomatoes, pine nuts and pesto. Just one of those things that really jumped out at me and without even seeing the menu I knew that was what I wanted. It was packed, Damien went up to order, and they had run out of my special! BUMMED. Anyway he ordered me gnocchi which is another favourite, but it wasn’t the greatest. Ok, I’m starving, off to eat my chicken and veg.

Weight: 121.6lb
Body Temp 35.9

Food intake:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=idealbod

Training:
DB Row 35/8, 45/6 x 3
Lat Pulldown 70/8 x 2, 80/6 x 2
DB Reverse Lateral Raise (Descending) 4kg/3kg/2kg/8 x 3 sets
Hack Squat Machine -/10, 10kg/8 x 2, 20kg/8 x 2
Leg Press (bottom half) 100kg/10, 125kg/10 x 3
Seated DB Curl 25lb/8, 25lb/5 +10kg/3, 25lb/5, 10kg/6
One Arm DB Preacher Curl 7.5kg/8 x 3

Abs – 3 sets x 15

General:
Have entered my food intake into Fit Day above. That way I can see what I am eating in regard to protein/carb/fat grams. I struggled a bit diet wise yesterday, I gather it was mostly due to the lack of sleep as today I feel fine and no problems. Tomorrow is off day, bring on the carbs.

This week will be extremely busy, getting ready for trip to Japan and getting all feedback done by Tuesday.

Weight: Did not weigh
Body Temp: 36.1

General:
Had the weirdest thing last night. Went to bed, then before I went to sleep got up to get a glass of water, back to bed and then my heart started pounding – not fast, just normal but pounding really hard. It was impossible to sleep, it was thumping, I could feel it when I put my hand on my chest. It lasted about 15 mins. I am assuming it’s from the medication, as palpitations can be a side effect, especially when starting the medication. So, will monitor that. Very weird feeling though.

Training tonight at 6pm. Feeling all carbed up and ready to go

Food Intake:
1. coffee, milk and stevia. 1 egg, 2 whites, spinach. 100g berries.
2. 1/2 cup cottage cheese & 50g chicken, 100g sweet potato, 1 tsp coconut oil
3. 150g chicken, lettuce, capsicum, onion
Pre Training: 250g strawberries
Post Training: 2 scoops of Max’s HP+ and 6 tsp honey
4. 150g chicken, veggies. 2tsp coconut oil, 1tsp flax oil
Decaf coffee with milk and stevia

Training:
BB Bench Press 75/8, 85/6 x 4
DB Incline Fly 10kg/10 x 2, 12.5kg/10 x 2
Seated DB Shoulder Press 25lb/6 x 4
Seated DB Lateral Raise (desc) 4kg/8, 3kg/8, 2kg/8 – 2 sets
DB Overhead Triceps Extension 12.5kg/8 x 2, 15kg/6 x 2
Rope Pushdown (desc) 40lb/8, 30/8, 20/8…40/8, 30/6+20/4+10/6
Seated Calf 20kg/12 x 3
*Above 2 exercises supersetted

Notes:
Felt really strong tonight and huge pump in tris and shoulders. Descending sets were great for a change. Am really sore in posterior delts from straight arm pulldowns yesterday.

Have been advised to include a post training shake containing 35g carbs, all I could find for that today was honey. To be honest am a bit ‘scared’ of having this shake considering I am trying to lose some fat as it bumps up the carbs and calories somewhat. Still have lots of time so will see how it goes. I certainly didn’t feel munchie at all after dinner which is good.

My chek coach wanted me to increase my fat portion at dinner to try and ward off the munchies, which I did tonight, however, with the post training carbs I may not need that. Perhaps what I will do is on non-training days add extra fat, but on training days just add the protein/carb shake and no extra fat.

Tomorrow is cardio day, up for a run/walk combo for 45 mins, and another walk in the afternoon.

Weight 122.3lb
Body Temp: 36.4

Training:
Day off

Cardio:
Session 1 – Before eating: 5 mins warm up, 1 min run, 2 mins walk for 40 mins. Last 3 intervals added 10 seconds to the run, and reduced walk by same.

Session 2 – evening – Walk 45 mins

Food intake:
Coffee with milk, and stevia
1. 125g cottage cheese/75 chicken (1 protein portion), 100g sweet potato.
2. 100g berries, 125g cottage cheese/75g chicken (1 protein portion), small serve veg.
3. 1 egg, 2 whites, spinach
Decaf with milk and stevia
4. 250g cottage cheese, stick of celery
5. 100g fish, 1tsp flax, veggies – broccoli, brussels sprouts, cauliflower
6. Got mega hungry and had 250g cottage cheese
Think that is too much cottage cheese in a day. Must cook up some extra chicken to have on hand

General:
I woke up feeling pretty good today, just a bit more ‘alive’ Had a chiro appointment at 8.45am which I desperately needed – left side shoulder/neck/arm/back was starting to give me some pain due to a misalignment. I then went for a run/walk. Looked pretty silly in my big woolly jumper and hat, since it’s quite warm outside Did not eat my first meal until nearly 11am. This happens quite frequently (usually not quite that late though, more like 10am) when I do cardio before eating – as I sleep until 7.30-8.30, then get coffee, check email, get into my running gear etc. It all takes time! This morning’s chiro appointment set me back even more.

Spoke to the doctor yesterday regarding my queries with the new medication I am on, so all is sorted there. He’s also increased my drops (adrenal program).

It’s 2pm and I am feeling quite hungry today. So, on that note, I am off to find something to eat. A celery stick perhaps
…………………….
It’s evening now and have had a reasonably early dinner as I’ve been pretty hungry as previously mentioned! Looking forward to my carbs tomorrow, starting to feel that brain fog today from lack of carbs.

Weight: Did not weigh
Body Temp: 35.6

General: Did not sleep well again, snoring from one side of bed (husband) and purring from other side of bed (puddy cat). Plus we had a late night, it was fun though.

I am feeling quite ok this morning just a little lack of sleep. I am off for a walk into town, solarium, then walk home. I will train later today. I will have a busy day of work with feedback today.

Just finishing my berries, and will head off. Beautiful day.

Food intake:
Coffee, 1tsp cream and stevia
1. 100g berries, 1 egg, 2 whites, spinach.
2. 100g sweet potato, 150g chicken
Pre Workout:
100g mixed berries
3. 1.5 cups cottage cheese, 1tsp flax, 3 florets of broccoli, one cube of pumpkin (that was my salad)
4. 150g chicken, 1tsp flax, broccoli, pumpkin, asparagus

Training:
Seated DB Lateral Raise 10lb/9, 5kg/7 x 3
Seated DB Press (descending) 10kg/7, 7.5kg/7, 5kg/7….10kg/7, 7.5kg/3+5kg/3, 4kg/7…10kg/7, 7.5kg/2+5kg/2+4kg/3, 4kg/3+3kg/4 (these were killer today, last week I did a lot better, and I was using the Lifewave Patches last week)
Tricep Pushdown 82.5lb/9 x 2, 80/9 x 2
DB Kickback 12.5lb/7 x 3
Standing Calf Raise 150/11 x 4
Seated Calf Raise 20kg/11 x 4
*Above 2 supersetted – I blasted last week’s effort here…

Overall training – increased all except descending sets. Really blasted my tri’s and calves. Felt pretty strong.

Cardio:
Session 4: walked into town 35 mins, then after solarium, and shopping! walked home, 35 mins.
So all cardio sessions for this week are done.

I didn’t get a lot done today – my website is being changed over and I have had some email issues again. I have been back and forth with the web guy re web stuff a lot of the day.

I will do some reading tonight and maybe do some work as well. Can’t believe we are off to Japan very soon. Tomorrow night we have lessons