Training Diary Week Two Tuesday

Feeling much better today. Bodyjam last night was awesome... great class.... had lots of ideas to go h ome and get projects started but by the time I had dinner, showered it was time to relax on the couch and watch a movie.. bliss.

Trained legs and abs today
warm up cross trainer 4 mins
leg press 3 x 12 40kgs
deadlifts 3 x 12 30kgs
sitting sqauts 27.5 kgs
hamstring curls 3 x 12
lunges on bosu 3 x 12
leg/arm extensions with 4kg ball ohead
crunches 3 x 12
back extensions

Food
pre exercise: protein shake
M1: oats, protein powder 1/2 banana and soy
M2: burgen slice, apple
M3: chicken, broccoli, rice, kidney beans & almonds
M4: plum and protein bar
M5: mushroom & ham, tomato omelette (4 egg whites, 1 yolk)

Moods and training...

Rolling with the punches... is my new motto.... whatever hurdles get in your path, just jump over them... if they are criticism - relish in the feedback and learn from what has been sent. Woke up today in a foul mood, feeling very self conscious and un motivated & fat!!

Really wish sometimes I could take my own advice that I seem to dish out to others quite well...

Training diary Week One Thursday

My performance in jam last night was very ordinary - was off! Makes such a difference when the intstructor is pumped and rev's the class - last night everyone was flat, we had a fill in instructor who's cues I don't find that inspiring. Still sweated and got a workout though, bonus.
Going to do jam at lunch today to get an extra 45mins in - with Patty!

Trained biceps/triceps with Brendan today and I have to work on my technique.... must get my A into G. We train well and he is awesome at picking up technique.

Bicep curls with cable 12.5kgs 6 x 12
Tricep pulldowns rope 10kgs 6 x 12
Tricep extensions bar 12kgs 3 x 12
Bicep hammer curls 3 x 12 (1 set 7.5kgs, 2 sets 5kgs)
Tricep dips 3 x 12

Food
pre exercise: protein shake
M1: 3 egg whites, one yolk, 1 slice burgen bread, strawberries
M2: almonds (and maybe a coffeeeee)
pre exercise snack: 1/2 protein bar
M3: chicken, rice and broccoli
M4: other half protein bar & apple
M5: chicken stir fry/vegies

Training Diary Week One Wednesday

Middle of the week - looking forward to my quiet day training today - Bodyjam class tonight. An hour of bikram jam it is so hot at the mo!

Food Diary

M1: oats with nuts, skim milk, cranberries
M2: apple, almonds
M3: tuna, rice broccoli
M4: protein shake
pre exercise: glutamine
M5: prawn stir fry with vegies

Training Diary Week One Monday/Tuesday

Training commenced for 2009! No looking back, no regrets, no what ifs! Time to train hard, get results and enjoy the challenge, journey and destination.

Monday - ate well, clean eating, introduced glutamine into programme.
Trained - legs (lunges w/bicep curl, deadlifts, squats) - bodyjam class with HR @90%

Tuesday
Training - Back

rear delts 3 x 12 17.5kg
seated pulldown swiss 3 x 12 60
chin ups 1 x 40
straight arm pulldowns 3 x 12 19 +2.5kg
seated row 3 x 26kg
pulldowns 3 x 27.5kg

Food Diary
Pre exercise: protein shake
M1: 3 egg whites, one slice burgen bread, strawberries, skim coffee
M2: apple, almonds
M3: tuna, rice, broccoli
M4: chicken breast
M5: smoothie, protein shake, berries

Time to burn the fat.

Day One of my 2009 training programme. The two main areas I am focusing on are:

Nutrition
To eat clean (reducing refined products and increasing lean proteins, vegetables, fruits and healthy snacks) reduce caffeine intake, increase water intake and NO alcohol. .

Exercise
To do cardio everyday and weight train 3 times this week

2009 is the time.