Andy's Journey

[Parraeels4ever]

Hi all
How has everyone been? Well I trust!
I’m back on line from trip to Cairns where I celebrated 20th Wedding Anniversary.

You know how sometimes the very best of plans become unstuck, well that’s what happened to me. I had a wardrobe malfunction & was not able to wear actual wedding suit. Not to worry, I had a great nite anyway.

trip was fantastic & the weather was great.

I ate fine during the day, but at night I was on the naughty side. But what the heck, I was on holidays having a good time. I didn’t train for 8 days straight, so it was also good to have a break.

Anyway I am back on the wagon now & a tuning myself back into a set program. weight actually got down to 88.3Kg pre holiday which is awesome. I have been too scared to weigh myself this week. I have decided to wait until next Thursday, that gives me a week & a bit to trim off any weight build up. (Yeah I know I’m a chicken)

I have jumped straight back into standard weight program & until next week where I get a read on weight, I am doing cardio extra’s. I arrived back on Thursday nite last week (Where I went straight back out to see ACDC who are in Oz touring at the moment – An awesome show) so Friday last week I got straight back into Friday routine. Where I also ran 4 x 200mtr jog & 4 x 200mtr sprint combo’s as cardio extra’s + some additional core exercises.

Saturday was a busy day, so I didn’t do anything.

Sunday I completed - 4 x 200mtr jog & 4 x 200mtr sprint combo’s + 30 straight sit ups followed by 30 straight push ups, followed by 15L & 15R step ups, finishing with 20 bench push ups and a 3.2km jog back home.

So this leads me back into today

Monday 22/02/2010
08:00 – Muesli
10:00 – Boiled Egg
12:30 – Wholegrain bread with Tom, Tuna & Egg
13:45 – Gym all 4 x 6
Bench Press – 70kg
Seated Row – 100kg
Dips - BW + 12kg
Reverse Lunges – 20kg each arm 6L + 6R (10 bicep curls in between)
Shoulder Press – 75kg
Squats – 80kg
2 x 25 Sit ups
HIIT - Treadmill - 4 x Jog 50mtr @ 8km then fast jog @ 16.5km 250 mtr combo’s
15:00 – Whey Protein Shake
17:00 – Jalna yogurt with seeds
20:00 – Chicken noodle salad with Veges
22:15 – 30g Mixed Natural Nuts

[fitoverforty]

Welcome back! I'm glad all went well, even if you didn't get to wear the suit.

I have been too scared to weigh myself this week. I have decided to wait until next Thursday, that gives me a week & a bit to trim off any weight build up. (Yeah I know I’m a chicken)

Don't worry about it, I think we all feel like that after a vacation! Just work hard and continue eating clean and by next thursday, I'm sure you will see a good number.

[Parraeels4ever]

Tuesday 23/Feb

Very busy day on the home front today & I was unable to complete cardio day. Not the end of the world, ‘cause I am trying to bulk up.

Diet has been pretty poor today from a protein/carbs & calories perspective. Again I still need to improve heaps in this area.

10:00 – Muesli & Nuts with Soya milk
12:30 – Burgen Soya bread with Avocado, Turkey, Carrot & Lettuce
14:30 – Apple
17:00 – Yogurt with blueberries
20:00 – Chilli Beef strips with veges
22:15 – 30g mixed natural nuts

[Parraeels4ever]

Wednesday 24/Feb

10:30 – Muesli with nuts & Soya milk
- A skinny cap with 1 sugar
12:45 – A small serving of Stir Fry chicken with Veges
13:30 – Gym 6 x 4
* Leg Press – 140kg
* Good Mornings – 55kg (Couldn’t be bothered re setting the bar to 60kg)
* Military Press – 40kg
* Wide Grip pull ups 2 x 6, 2 x 5, 1 x 2 (A real struggle here)
* 2 arm ezy bar bicep curl – 35kg
* Skull crushers – 35kg
* Ooooops forget to do face pulls
* 3 x 1 min wall squats (Quads parallel to ground) – 5 sec change over – 1 min plank - 30 sec change over
* 4 x HIIT – 100mtr 8 kmph jog straight into 16.5 kmph fast jog for 200mtr
* 5 min slow jog/walk cool down.
15:00 – Protein Shake
17:00 – Fat Free yogurt with seeds
20:00 – I small serve of Macaroni with cheese & sun dried tomato + 1 serving spoon of beef goulash + Veges
22:00 – 30g nuts mixed natural

There is never enough time in the day for me. gym session allowing for a shower takes about 1 ½ hours. I really need 2 hours to feel comfortable as I go straight to work after gym. I hate it when I only have 1 ½ hours ‘cause I feel under constant pressure. Gee it’s hard trying to find that extra ½ hour. This is yet another thing I need to improve on. It’s more a matter of time management then anything else. Easier said then done!!!

[Noosk]

I hear ya on the time management thing! I have to do school pick ups so time is of the essence. I know if I could get better in the mornings I could go straight to gym from school drop off, but I always have to do something first. Note to self: get up earlier. I had to pick up daughter from playschool with a bright red face today straight from the gym. NOT a good look.
Your workouts looks great btw. You've given me some inspiration for some more stuff I can do at home on days I'm stuck there.
N

[Parraeels4ever]

Thanks for your comments Lesplease & Noosk.

On another note today - Post workout

I have been really focussed on ensuring that I am using the correct range & motion techniques with the recently added compound weight exercises into program. This is all new to me, so I have focussed on technique more then anything else.

I have watched a few U Tube videos and there has been some good stuff that I have picked up on. I will be dropping back existing weight by nearly half the existing weight on the following exercises, till I feel more comfortable with technique.

BB Squats from 80kg to 50kg
BB Row from 70kg to 45kg
Romanian dead lift from 70kg to 45kg
Good mornings from 70kg to 45kg

I just want to ensure that I am not at risk of injury & that I am getting the full benefit from the exercise. You know the deal – You over extend the range & you are working plenty for little to no result.

Regards
Andy

[Parraeels4ever]

Thursday 25/Feb

Another tough day on the old fitness program.

Only 5 hours sleep as I had an appointment with one of kids school teachers. (Thankfully he was not in trouble – Good reports all round actually) This put me under pressure all day to fit in training program.

I am actually on leave from work on Friday, so no gym work on the Friday. I have therefore moved Friday gym session to Thursday. It’s not ideal doing two gym sessions back to back but it is an isolated occurrence.

With doing two intense gym sessions back to back with only 5 hours sleep, I was interested if I would fatigue early. To surprise I was all good. I suspect ‘cause I have been taking it easy on the cardio side of things lately. (Mental note recorded & locked in with fatigue due to intense cardio sessions). I am actually going to invest in a heart monitor not ‘cause I am worried about under doing exercising, but more so in ensuring that I don’t over do it.

This has prompted me to ask the question. – Are heart monitors effective?

Actually whilst in question mode. wife wants a treadmill for the home. I have tried to resist this, but she is more determined then ever to purchase one. She just hates beating the pavement on the streets. Actually she is blowing up like an Otto bin so I really do need to do something fast. (Just kidding she is actually a size 12, so she is not that big – I am only being so cheeky ‘cause she has no access to this site. I’m a tough guy aren’t I? or is it just smart? I hope she never gets access LMAO)

So for the actually question.

Which is the best type & brand of treadmill based on your experiences?

As it is for wife, I am thinking that I would buy one that also suits me. Therefore from experience,
- I want a treadmill that is at least 20kmph in speed & has quick set buttons with increments of 2kmph from 6kmph up to 20kmph. That is 8 quick assess speed buttons in total. This allows for HIIT
-Similar with incline. That is 4% incline with 2% incremental increase up to 12 or 14%.
- What is a comfortable width & length measurement?
- What is better for the impact under foot?
- Are there any other must haves or is the rest just gimmicks?

Daily food & workout
08:00 – Muesli, oats & nuts with Soya milk
10:00 – Skinny cap with sugar + 1 raisin toast
11:30 - Victa Workout
Which is - The Great Aussie Lawn Mower Workout. Great for the legs & a good sweat. Also some great upper body strength when empting the catcher & supporting the wiper snipper. LOL
13:00 – Dry salad with Ham, egg, lettuce & carrot
13:30 – Gym 4 x 6
* Good mornings. I went for the lower weight & was actually happy with technique, so I went for a lift of 65kg. No real issues. I was just really focussed on range & motion
* BB Row – 65kg
* One arm shoulder press. 20kg each arm 6L X 6R
* Chin Ups
* Forward lunges 20kg each arm 6L X 6R
* Incline Bench 2 arm dumbbell press 20kg each arm
* Pec Dec – 55kg
* 3 x 15 flat bench leg raises
* Treadmill 1 x 500mtrs @ 15kmph + 4 x 200mtr & 16.5kmph + 3 min cool down
15:00 – In all the rush out the door, I forgot whey powder. I had no time for anything to eat post workout. Not ideal! I reckon I will be a bit sore tomorrow. Lucky I have 3 days weight rest now.
17:00 – Banana Smoothie
20:00 – Stir fry beef with ginger & green beans + broccoli with blue cheese & 2 servs of Veg
22:00 – 30g mixed natural nuts

I look forward to your reply’s on Treadmill & Heart monitors?

Regards
Andy

[fitoverforty]

This has prompted me to ask the question. – Are heart monitors effective?

I am sure they can be for some people who are just beginning or are significantly overweight. And I know people who wouldn't dream of stepping on an elliptical or a treadmill without being hooked up to one, or go out for a run without their heart rate watch. I actually own a heart rate monitor watch...and I used it once or twice to see how it works, but haven't used one in a few years now. I have a heart rate monitor on treadmill but it is not always accurate. Honestly, I just go by how i feel..I know when heart is about to burst out of chest that heart rate is through the roof, so I slow it up a bit. Sometimes when I am done running or sprinting I will count pulse for 15 seconds and mulitply it by 4, just to see. That's just me, tho. It's just a personal choice.

wife wants a treadmill for the home. I have tried to resist this, but she is more determined then ever to purchase one. She just hates beating the pavement on the streets. Actually she is blowing up like an Otto bin so I really do need to do something fast. (Just kidding she is actually a size 12, so she is not that big – I am only being so cheeky ‘cause she has no access to this site. I’m a tough guy aren’t I? or is it just smart? I hope she never gets access LMAO)

You better hope she doesn't figure out how to access this site!! lol! She would probably knock your head off!

Which is the best type & brand of treadmill based on your experiences? ...
- What is a comfortable width & length measurement?
- What is better for the impact under foot?
- Are there any other must haves or is the rest just gimmicks?

Again, it is about personal preference, and also your budget. What you are wanting does not come cheap. I have owned several treadmills and currently own a Reebok RX4000 that is going on 9 years old and still in great shape, and I have put thousands of miles on it. It is priced at around $900 to $1000. If you want to read a review on the model I have and many other brands and models, I found this link:
http://www.trainersecrets.com/treadmill ... rx4000.htm" onclick="window.open(this.href);return false;
Make sure you have a large running deck, at least 20" x 60". And make sure it is a cushioned deck. The one I own has IFit capabilities and have several pre-programmed incline and speed workouts, and you can set your own custom workouts as well. I used to use all these features, but over the years, I just like to get on it and do own thing, and increase speed manually.
Look for a good warranty for the motor and frame. I have been really happy with treadmill, although right now I am sick of it! LOL! I don't think I can run another step indoors on a moving belt. I much prefer outdoor trail and road running, it is a harder workout (the treadmill belt actually does some of your forward momentum for you, unlike running on pavement or dirt), it's not as boring, and time passes so much faster. So, again, it is just personal preference.
Good luck to ya!
Oh yeah, for all of us size 12 girls out there...what exactly is an "Otto bin"?

[Boss Man]

To reply on Heart monitors. Heart monitors are a guide only, like Calorie counters on machine. Don't use them as Gospel, because unless you were part of a strict experiment involving different makes and models every day for about 2 weeks, with the same cardio type, intensity duration start time and length, you'd never know.

Plus anything could alter how the heart beats. A tiny amount of Viscerol Fat increase, or a slight buildup of added Fat in the Heart, or a little more stiffening of a Ventricle, or a temporary problem with a valve or pulse, or flow of blood to the Heart, a slight increase in Oxygen to the cells, or energy supply to the muscle tissues in the Heart, etc etc, may affetc Heart rate, so little things like Breathing patterns daily, or diet could possibly cause changes in vivo, that alter Heart activity slightly within a few days, so a Heart monitor might give you a reading of say 140 BPM one day, then 3 days later 141.5 possibly. Even in the exact same conditions, when Heart activity had peaked during exertion.

[Parraeels4ever]

Monday 01/03
Not a great weekend healthy eating wise. I had a massive munchy attack late on Sunday arvo, which was not great. There was a few reasons for this. But the main reason is not eating properly through the day. Again, I have work to do in this area.
I haven’t posted since Thursday 25th so workout wise I have completed a cardio session on Friday, completed a gym session on Saturday & a cardio session on Sunday.

Monday 01/03
08:30 – Muesli, Nuts & Soya milk
12:45 – 1 egg on wholemeal toast
13:00 – Skinny cap with 1 sugar & a few biscuits. (Yeah I know not great)
13:45 Gym 4 x 6
* Bench Press x 70kg
* Squats x 70kg
* Dips
* Shoulder Press – 75kg (A real struggle)
* Reverse Lung 20kg each arm 6R & 6L
* Seated Row 100kg
* 50 Sit ups
* Treadmill 1% incline 3 x 1km each 4 min.50 sec
15:00 – Protein Shake
17:00 – Yogurt with blueberries & seeds
20:00 – Seared chicken with salad & veg
22:00 – 30g mixed nuts

[Parraeels4ever]

Thanks fitoverforty for your web link on the treadmill. Through that link I ended up at another link where I eventually purchased a machine. I brought probably an upmarket one, that I hope is the only time I need to purchase. Ultimately it is for wife, but I will use it along with kids. To answer your question on Otto bins. These are trash bins that are placed out on the street where garbage trucks come along once a week to collect. To keep these bins at a manageable height the bins are disproportionably rounder then higher, thus the analogy of looking like a Otto bin.

Also thanks bossman for your in-depth information on heart monitors. I concur with your thoughts. question was more then anything else generated as an outcome from a conversation with a work colleague. The point that the work colleague was making & the value of heart monitors (In his opinion) is that if used correctly they prevent you from over training thus ensuring that you don’t stress your muscles. I feel that this is a problem with training. I overtrain. I don’t believe that heart monitors are the total solution for this.

Tuesday 02/03/10
10:00 – Muesli, nuts & soya milk
10:45 – 5km jog (Includes a heartbreak hill)
12:00 – Protein shake
14:20 – Whole grain toasted sandwich with cheese & ham
17:00 – Low fat yogurt with blueberries & muesli
20:00 – Tuna, beef & veges
22:15 – 30g mixed natural nuts

[Boss Man]

I don’t believe that heart monitors are the total solution for this.

It's like most electronic measuring or calculating devices deisgned for health and well-being purposes, pedomoteres possibly being the exception to the rule, you never know when something measures HR, or calories burned or MPH cycled etc etc, how the devices are achieving this.

Good example. I used an E B the other day, normally level five interval, same timeframe. I decided to do the sprint setting. I admit I didn't sprint on the low resistance parts, but kept an even cadence throughout. However I would still have expected some change in the readout, because intervals fluctuate between about 3-4 different settings, whereas this altered between two different settings of resistance only, in regimental style.

The conclusion was the same calories burned figure. I don't hold store in those numbers, but it was interesting, that on an exact same E B as the previous times, it wasn't even 2-3 calories off.

Confirmed suspicions for a long timee now, about such measuring / calculating monitors / devices.

[Parraeels4ever]

Very informative as always bossman
Thanks for your input

Regards
Andy

[Parraeels4ever]

Wednesday 03/03/10
Not a great day with the training today. I missed by weight session. (I did a quick late cardio session instead)
Middle sons 13th birthday this week. 18 young feral kids arriving for a pool party. So plenty of prep work to do in readiness for the big day.

Still problems with the diet. I apologise about the way I keep going on about diet, but other then training through cardio sessions too much, I see diet as a real issue. I guess if I type it enough, I may eventually do something about it.

I am really at a frustrating stage of fitness program. I am experiencing a few more eating binges then before, I don’t see any bulk progress, I am feeling tired, diet is not right & really I just can’t be bothered.

aim is to push through this. This is first real test to date.

I need to go back to some basics, cause I feel I am all over the place.

Today has been a good day diet wise in the fact that I have eaten healthy; it just is that I have not balanced diet out again.

10:00 – Muesli, Nuts & Soya milk
13:00 – 9 grain bread with Tom & ham
Skinny cap
16:00 – Skinny cap
17:30 – 200g Fat free yogurt with seeds
20:00 – Diced beef & ginger with veges & salad
22:00 – 30g mixed natural nuts
23:30 – 1 biscuit (Maybe not so healthy, but it was home baked & I was being polite!!)
00:00 – 25 min HIIT Cardio workout
• 8 x 400mtr combo’s on the treadmill
200mtrs @ 10 / 10.5kmph straight into 200mtrs @ 17 / 18kmph - no rest & straight into
• 200mtr @ 5kmph walk - no rest
• Followed by 1600mtrs @ 14.5kmph - no rest
• Followed by 200mtr’s @ 5kmph walk cool down
02:10 – Protein Shake

[Parraeels4ever]

Thursday 04/03/10
After returning from vacation in Cairns two weeks ago, I was too scared to weigh myself until today.

Drum roll – Weight – 89.2kg. I slight increase from the pre vacation weight but pleased it is still under the 90”s mark

Only completed a light gym session today ‘cause I was running late & I also got caught up having a chat to someone. It was a meaningful chat, so I didn’t mind too much.

08:00 – Early morning jog – 5km
09:30 – Muesli & nuts with 125mm Protein shake added in
- 1 egg
- Skinny cap – 1 sugar
13:00 – 9 grain bread with tom & ham
14:00 – Light gym session
# Good mornings – 60kg - 4 x 6
# Military Press – 40kg - 4 x 6
# Leg Press – 140kg – 4 x 6
# 2 arm ezy bar bicep curl – 35kg – 4 x 6
# Wide Grip Pull Ups – 2 x 4 ½ (I struggled but also ran out of time)
15:30 – Protein Shake
17:00 – 200g light yogurt with seeds
20:00 – Home made casserole (Small serve)
22:15 – 30g nuts