Andy's Journey

[Parraeels4ever]

Tuesday 09/03/10

I have been quiet for a few days, so here’s the update.

As indicated leading into the weekend, I was preparing for sons 13th b’day. Well to say the party went off with a bang would be a understatement. The party boy climbed onto a rear fence to do a double summersault with a 180 twist. Most kids had been doing this all day along with son. On this occasion, son was still completing the rotation part of the trick when he landed predominantly on 1 leg & snapped his Tibia & Fibula bones in his leg. Well that finished up the weekend for us. All in all it has been a quiet weekend both diet & training wise.

09:00 – Small serv Nutri Grain with Soya milk
Midday – Cardio
* 800 mtr very big gnarly hill run
* 200 mtr jog to park
* 300 mtr recovery walk
* 25 push ups, 25 sit ups, 25 bench push ups, 25 bench dips – No break
* 300 mtr recovery walk
* 25 push ups, 25 sit ups, 15 bench push ups, 15 bench dips – No break
* 150 mtr recovery walk
* 25 bicep pull ups, 15 Right & 15 Left large step ups
* 1 min recovery
* 25 bicep pull ups, 15RL large step ups
* 2.5 km jog
13:00 – Protein Shake
13:30 – 1 x seeded bread roll with turkey
1 skinny cap – 1 sugar
17:00 – Fruit salad with yogurt
20:00 – Spinach & fetta wraps with veges
22:15 – Yogurt with 30g mixed natural nuts

[Parraeels4ever]

Appreciate your kind thoughts
Yeah doing okay - Main concern for son is missing the 2010 footy season.

Thems the breaks (Exscuse the pun)

Andy

[Parraeels4ever]

Monday 15/03/10

I am still struggling to pull all of training together. I am in a rut. Pretty much it is across the board with all facets within health program. Diet & Training. I am not eating correctly & I have even started to eat more & more junk food snacks. With training, I have not been able to get to the gym, but I still have been running at least 3 times a week. I am just getting head back around all this to correct wayward ways.

08:30 – Muesli, nuts & Soya milk.
- + 1/2 plan toasted English muffin
10:00 – Cup tea & a few choc biscuits. (No will power)
12:30 – Cardio workout
• 800 mtr gnarly heart break hill
• 300 mtr recovery walk
• 25 push ups - no rest – 25 sit ups – no rest – 25 bench push ups – no rest – 25 bench dips – no rest 15 leg raises
• 300 mtr recovery walk
• 25 push ups - no rest – 25 sit ups – no rest – 25 bench push ups – no rest – 25 bench dips
• 300 mtr recovery walk
• 25 reverse bicep pull ups – no rest – 15 each leg (left & right) large step ups
• 300 mtr recover walk
• 25 reverse bicep pull ups – no rest – 15 each leg (left & right) large step ups
• 4.5km jog back home with a 100 mtr big arse hill sprint in-between, (thrown in as self punishment for eating the choc biscuits.)
• 3 x Cool down stretch exercises
• 2 x 200 mtr cool down walks

13:30 – 250mm skim milk Protein shake (I know I should eat more, but time was against me)
17:00 – Yogurt with seeds
20:00 – 95g Tuna with Thai & garden salad
22:00 – 30g of mixed natural nuts

[Parraeels4ever]

I'm assuming you are just coming out of your winter.
We are coming out of our summer, so it is still 28 / 29 degrees Celsius here. No excuses for me.

little fellow is going alright. Demanding but alright. Still not happy about loosing the footy season. But as I have said to him, this is character building.

09:30 - Muesli, Nuts & Soya milk + 1 egg
12:00 - Banana
13:30 - 1 sandwich with Egg & turkey
16:45 - 200g yogurt with seeds
20:00 - Corn beef, chicken & veges with a side salad
22:15 - 30g mixed nuts
23:30 - Cup of tea with biscuits.

Nil exercise today

[Parraeels4ever]

Tuesday 23 March 2010

Hi Everyone, I have been a little quiet for a while.

11:00 – Oats, Nuts with skim milk
13:00 – Cardio – HIIT Workout
• 100 yards @ 6 mile pace
• 200 yards @ 9 mile pace
• Repeat 10 times – No rest
• 100 yard slow jog
• 2 miles in distance @ 7 mile pace
• 400 yards Slow walk cool down
• Total distance covered 4.5 miles
• over 500 cals burnt.

14:00 – Protein shake + banana
17:00 – Fruit salad with yogurt & muesli
20:00 – Chicken hot pot with veges & small side salad. + a small desert (Bloody canteen, the give them away 4 free - No will power)
22:00 – Weight watchers fruit bar with a cup of tea

[Parraeels4ever]

Thursday 25/03/10

08:00 – Muesli, Nuts & Soya Milk
11:00 – Skinny Cap & 1 biscuit
13:00 – Cardio Workout
• 800 mtr hill run
• 200 recovery walk
• 30 sit ups followed by 30 push ups followed by 30 bench push ups
• 200 mtr recovery walk
• 25 sit ups followed by 25 push ups followed by 25 bench push ups
• 200 mtr recovery walk
• 30 step ups 15L & 15R followed by 30 dips
• 200 mtr recovery walk
• 30 x 2 arm bicep pull ups
• 2.2 Km jog
• Hill sprint to finish
• 5 Min cool down
14:00 – Protein Shake + 1 egg
17:00 – Yogurt
20:00 – Tuna salad with egg
22:00 – 30g mixed nuts
23:30 – Weight waters fruit bar + 1 cup of tea 1 ½ sugar

[Parraeels4ever]

08:00 - Oats, Nuts, Muesli with Soya Milk
09:00 - 100cc Victa workout. (Short for mow the lawnns)
11:00 - Cardo & Weights
* 55kg Bench Press 4 x 8
* 20kg each arm bicep curl 4 x 8
* 30kg quad 4 x 8
* Treadmill - 25 min ranging from incline 0 - 8% & Speeds from 10kmph to 16kmph
12:00 - Protein Shake
13:00 - Apple
17:00 - 200g Jalna Yogourt with seeds
20:00 - Veal with veges & side salad
22:15 - 30g mixed nuts

[Parraeels4ever]

Sunday 28th March 2010

08:00 – Muesli, Oats & Nuts with Skim Milk
12:00 – Meat ball & pasta sauce sandwich on Wholemeal bread
13:00 – Sunday afternoon mode. Formula 1, Footy, beer & chips.
18:30 – Plate of home made pasta
19:00 – HIIT Cardio workout. – Treadmill
• Straight into 300 yard Combo’s
• 100 yards @ 6 mile pace no rest & into
• 200 yards @ 9 mile pace no rest
• Repeat 8 times
• For the 9th combo run I complete the 100 yards @ 6 mile pace. This takes me to 2.5 miles in distance covered.
• I then run the next 500 yards @ 9 mile pace.
• From the 3 mile mark I complete a slow jog for 500 yards
• From the 3.5 mile mark to 5 miles I jog at 7 mile pace.
• 200 yard slow walk cool down.
20:00 – Only water consumed




Monday 29th March 2010
08:00 - Muesli, Oats & Nuts with Skim Milk
11:00 – Weights Session
• 55kg Free weight bench press 4x8
• 35kg Quad raises 4x8
• DB bicep curl 20kg each arm 4x8
• 65kg BB Row 4x8
• 65kg Good Mornings 4x8
• 65kg Romanian lift 4x8
- Cardio Session
• 800 mtr Heart break hill
• 25 Push ups no rest
• 25 sit Ups no rest
• 25 bench push ups no rest
• 25 dips
• 200 mtr recovery walk
• 25 large step ups 13 left & 12 right no rest
• 25 reverse bicep pull ups
• 2.5 km jog
• 60 mtr hill sprint
• 5 min stretch and cool down walk
13:00 – Protein Shake
15:10 - Banana
17:00 – Non Fat Yogurt with blueberries
20:00 – Sheppard’s Pie with a tong of TUFU & Veges with a side salad
22:15 – 30g mixed nuts
23:30 – Cup tea with a weight watchers fruit muffin bar.

I am no longer going to the gym at work. I have purchased a treadmill for the home & I have some weights (Olympic bar & an Ezy bar) & a bench press with a quad curl extension.

The program done today is the first time I have really done the weights at home. Not much thought has gone into it, so below is a plan on what I expect to be doing moving forward for both weights & cardio. Please let me know your thoughts or ideas.

Monday (All 4x8)
55kg Bench Pres
70kg BB Row
20kg each arm standing Shoulder Press
20kg each arm forward lunge
3 x 12 leg raises
3 x 20 dips

Tuesday
HIIT Cardo - Treadmill
3 x 10 – 300 yard combo’s (100 yard @ 6 mile pace & 200 yard @ 9 mile pace) No rest
500 yard jog @ 5 mile pace – No rest
1500 yards jog & 7 mile pace
500 yard cool down walk

Wednesday (All 4x8)
55kg Bench Press
70kg Romanian lift
20kg each arm bicep curl
20kg each arm reverse lunge
3x20 Push Ups
3x20 Sit ups

Thursday
Lite 2.5 km outdoor jog – Includes 3 hill sprints
Soccer Training

Friday (All 4x8)
55kg Bench Press
40kg Quad curls
65kg Good Mornings
20kg Incline Press
35kg Ezy bar 2 arm bicep curls
35kg Ezy bar skull crushers

Saturday – Rest
Sunday – Soccer game day

[Parraeels4ever]

Tuesday 30/03/10

I decided that I was going to weigh myself today, so I jumped straight into cardio workout without eating anything. Yes I know it’s not ideal, but I hadn’t weighed myself for 3 ½ weeks & I haven’t exactly been a good little boy. Drum Roll – Weight 89.6kg, Few still under 90kegs

09:30 – HIIT Cardio workout
• 100 yards @ 6 mile pace @ incline 2%
• 200 yards @ 9 mile pace @ incline 2%
• Repeat 6 times – No rest
• Slow recovery walk for 500 yards @ incline 2%
• 1.5 mile jog @ 7 mile pace @ incline 2%
• 4 min cool down walk
If you read the previous days post, You will see that I have done a bit of cardio in successive days, so with less then 4 hours sleep Monday nite & having done a bit of cardio I was a little tired. To top it of as I was cooling down for the last 4 min when I then realised that everything I had just done was at 2% incline. This was not intentional. I only pushed out 6 x 300 mtr combos, the above explains why.

10:30 – Muesli, nuts & oats mixed in with a Protein shake
13:00 – 95g Tuna + 1 orange
15:00 – 1 banana
17:00 – 200g Jalna yogurt with seeds
20:00 – Home made Spag Bol wit a side salad
22:15 – 30g mixed natural nuts
23:30 – Cup Tea with 1 sugar with a Weight Watchers Fruit Muffin Bar

[fitoverforty]

Drum Roll – Weight 89.6kg, Few still under 90kegs

You are doing good! I am always impressed with your workouts.

[Parraeels4ever]

Wednesday 31/03/10
Thanks for your ongoing support fitoverforty. I also am over forty, so with the cardio programs that I am doing in conjunction with inadequate sleeps & diet, I do know I am alive at times.

10:00 – Muesli, Oats with mixed nuts & Soya milk
11:30 – Weights
• Unable to do Romanian lift at 65kg or 50kg or 40kg. Sore back.
• Bench Press – 59kg. I was lifting 70kg at the gym using the Smith Kline Machine. Obviously the machine assisted in stabilizing the weights. Now that I am at home using a bench and free weights, all of the muscles that I am using to stabilize the lift has resulted in me having to drop the overall weight being lifted. I am pleased that I was able to lift 4 x 8 @ 59kg’s today. I will go to 60kg for Friday.
• Quad curls – 35kg 4 x 8
• 3 set combo
o 20kg each arm bicep curl 4 x 8 each arm
o 20 sit ups
o 20 push ups

• Reverse Lunge 20kg each arm 4 x 6 per leg

12:15 – Protein Shake
14:00 – Toasted wholemeal bread with ham, cheese & tom.
15:15 – Banana
17:00 – 200g Jalna Yogurt with seeds
20:00 – 95g Tuna with Veges & a side salad.
22:00 – Cup tea with 1 sugar lit whit milk & a Weight Watchers fruit bar
23:30 – 30G Mixed nuts

[Parraeels4ever]

Thursday 01 April

Woke up this morning & I could feel gluts from the reverse lunges done on Wednesday. Gee when you miss a few weeks from training, you know it when you come back. At least I know I am achieving full range & motion. Well if im not, it’s having an impact anyway.

I was only planning to do a light 2.5km jog, but training had been cancelled, so I went in hard.
It is also Easter & I have consumed a few those little, little Easter eggs, so I punished myself today in an attempt to neutralise the impact. (It would be just so much easier to just eat well in the first place.)

08:00 – Muesli, Oats & Nuts with Soya Milk
10:00 – HIIT Workout
• Stretch & warm up
• 10 x 300 yard combo’s – 100 yards @ 6mp (Mile Pace) & 200 yards @ 9mp
o 2 of the 10 x 300 yard combo’s @ 1% incline
o 1 of the 10 x 300 yard combo’s where I cut into the 200 yard component – I ran the 200 yards @ 12mp. (This was a stretch!!) – No rest
• 600 yards @ 9mp – No Rest
• 500 yards @ 8mp – No Rest
• 1500 yards @ 7mp – No Rest
• 200 yards @ 3mp walk cool down. Followed by stretches.

Summary of workout - Over 600 cals burnt off & 5.8 miles covered. Length of time approx - 42.5 min

11:00 – Protein Shake
13:30 – Burgen Bread with Wholemeal & seeds + Tom, + Ham, + Cheese
17:00 – 200g Jalna Yogurt with seeds
20:00 – Casserole, Veges & a side salad
22:15 – Weight Watchers fruit bar + Cup tea, 1 sugar
23:30 – 30g mixed natural nuts.