Thursday, November 29, 2007
Tuesday, November 27, 2007
J complex 5 kg, 6 of each exercise
bench vsit 20
bench press with olympic bar + 10 kg 12 reps
bench with dumbbell 10 kg 12 reps
military press 5 kg 12
tricep pressdown 12 kg X 12 reps
medicine ball kayak (abs) 20/side
Overall, it started out slowly but I feel pretty good about today's workout. Had lots of energy when I was finished. The workday has been long and tiring and I still have about four hours to do tonight. Hopefully it goes well and I can be back here by 10PM or so.
Monday, November 26, 2007
The rest of the day was very busy. We moved a lot of boxes and pieces of equipment. It was a lot of work but it was great to be outside enjoying the sunshine. The temp here is still cold at night but is warm and sunny during the day. The air is very dusty and smoggy, though. I don't think this place will become a tourist destination any time soon.
Sunday, November 25, 2007
Today did 3 sets of:
dead bugs 25
squat with med ball 20
Then didn't want to do anything else so got on the treadmill for 20 min. Put it at level 6 incline, speed 5.5 km/h and walked uphill for a bit. Heart rate max 130 bpm.
It was more than lack of motivation affecting me this AM. Even at breakfast I didn't have much of an appetite and had no motivation to drink coffee, which isn't like me at all. It wasn't a very good start to the day but I have made it to lunch time and am now feeling better. The cold symptoms are disappearing and my energy level is higher.
Friday, November 23, 2007
5:30 - 6:45 AM
Bench press with dumbbell
10 kg X 10 warmup
15 kg X 12
15 kg X 9 + 10 kg X 6
10 kg X 12
assisted chins Level 14 X 10 X 3 sets
Olympic bar + 10 kg 12 X 2 sets
bar + 5 kg 12 X 1 set
lat pulldown Level 4 12 X 3 sets
J complex 2 sets
bench dips 15 X 3 sets
That's all. Hopefully tomorrow will be better.
Wednesday, November 21, 2007
Bench press with dumbbell 5kg X 12 reps; 10 kg X 12; 15 kg X 12 X 2 sets; 10 kg X 12
jack knife on bench (abs) 15 X 3 sets
olympic bar + 10 kg 12 reps X 3 sets (arms weren't shaking today so this exercise went better than on Tuesday)
lat pulldown Level 4 12 reps X 3 sets
J complex - same as Tuesday
bench dips with swiss ball 15 X 3 sets (the last few were really hard)
bicep curl w/dumbbell 5 kg 15 reps X 3 sets
All this followed by a good stretch and a hot breakfast. Think I'll take time at lunch to do some more stretching.
front and side plank 3 sets: 1 minute, 45 seconds, 30 seconds
squat with medicine ball 20
dead bugs (abs) 20
straight leg deadlift (hamstring) 5 kg dumbbells 20
Vsit kayak with med ball 20
reverse plank with swiss ball 1 minute
I'm writing this entry at 15:00 in the afternoon and am feeling some stiffness in my arms from yesterday and my legs from today. This is a good sign since it means that I am hitting the muscle groups that I want to exercise.
Nutrition has been great the last couple of days. A good variety of meat and veggies with some dairy and breads. Could use more whole grains in the diet and will try to eat some tomorrow.
Monday, November 19, 2007
Today I did upper body. I haven't been working this consistently so had to start with some low weights to get back into it. My shoulders and arms gave out before my chest and back were feeling anything so I'll need to keep working arms for a while before I can see progress in other areas. That's ok, though, because I have six months to go in the fitness challenge and I'm sure there will be some good results by the end.
Bench press with dumbbells:
1 set 10 kg X 12 reps (warm up)
3 sets 15 kg X 10 reps (would have preferred 12 kg for the third set but they don't have any dumbells that size)
Assisted chins (level 12=48kg, level 14=56kg) This seems like a lot but the machine wasn't properly maintained so I'm not sure if these weights are accurate.
8 X level 12 plus 4 X level 14
4 X L12 plus 8 X L14
10 X L14
Bench press with olympic bar (45 lbs)
bar + 10 kg 10 reps
bar + 5 kg 2 sets of 10 reps
arms were shaking at this point
lat pulldown, wide grip (level 4, not sure of weight)
12 reps X 3 sets
Javorek complex 2 sets with 6 of each exercise
had to use one 3 kg and one 4 kg dumbbell because they are deficient in small weights and I was not ready to move up to 5 kg. This morning I felt a burn with the 4kg, but felt nothing with the 3 kg weight
Dips on bench with feet on swiss ball
15 reps X 3 sets
That's all for this morning. I have a lot of work to do to get my upper body in shape and to overcome the muscle imbalances but I'll keep working at it. If the guys go for PT after work today I'll go do some ab work.
Canada House is loaded with pop, sweets and lots of junk food. Luckily there is some healthy food there too like yogurt, granola bars and crackers with peanut butter. You can tell that it is almost dinner time because all I can think about right now is food. Another half hour and I'll be shoveling supper into myself.
The guys went to the gym after work and I decided to go with them. Did a slow 30 minute jog - 5 km same as last time. Wasn't sure how it would go after doing lunges and squats this AM, but the legs don't hurt. Tomorrow I will give the lower body a rest and will do an upper body workout.
The guys are using a supplement that is loaded with creatine and caffeine. They claim that it helps them lift bigger weights and is speeding up their metabolism to help with weight loss. They don't seem to notice that they get slightly hyperactive when they take it.
Supplements don't interest me at all so I won't bother taking them. Sticking to plain old "4 food groups" nutrition and a daily multivitamin will be good enough. Staying away from treats will be hard. Not only is Canada House loaded with treats, but there are halloween candies, chips and bags of cookies all over the tech shop.
3 sets of each
med ball ab twists 15/side
dead bugs (abs) 25
side crunch on swiss ball 15
Had good intentions of eating healthy today but the cooks served pastry for breakfast so I had a danish after the eggs and such were finished. It tasted so good that I went back for a croissant. So hard to say no when it comes hot and fresh from the oven.
Saturday, November 17, 2007
Today I decided it was time to stop sitting around on my butt and get to the gym. Started off with an easy workout on the treadmill 5 km in 30 min (avg speed 10 km/h). Didn't have any problems so I went to the weight room and did 3 sets of 20 Vsits and 2 sets of arms. After this short set I was sucking wind pretty hard so called it a day and hit the showers.
The gym has a good selection of cardio and weight equipment in it. The only challenge will be finding time to go when there are not a lot of other people in it using all the equipment. I'll see how things go and will get into a steady routine soon. There is no scale in the gym so I can't track my weight but I'll use the measuring tape to see if I gain or lose inches as this trip goes on.
The food here has been pretty good so far. It is not as good as at home, of course, and some foods are limited. Milk is only available in the UHT containers (long life) and I haven't seen any cheese yet, but yogurt is available. Fruit and vegetables are available but are not served at every meal. Fruit and salads are only served at lunch, but cooked veggies are served at both lunch and supper. Breakfast is the usual Brit meal so I have been choosing cereal, eggs and toast. I did try a bite of the fried bread just to say that I had done it but the taste didn't agree with me at all. Treats like peanut butter and granola bars are plentiful as well as lots of junk food.
In the interests of healthy eating I have been staying away from desserts. This has been a shock to the system but I am going to try to keep a schedule of six days healthy eating balanced with one cheat day. I'll keep you informed how this goes.
The doc told him that the best time to get a flu shot is before you get the flu. The second best time to get it is after you get the flu. Wise words!
There are two types of vaccines:
- The “flu shot”—an inactivated vaccine (containing killed virus) that is given with a needle, usually in the arm.
The nasal-spray flu vaccine — a vaccine made with live, weakened flu viruses that do not cause the flu.
Each vaccine contains three influenza viruses-one A (H3N2) virus, one A (H1N1) virus, and one B virus. The viruses in the vaccine change each year based on estimations about which types and strains of viruses will circulate in a given year.About 2 weeks after vaccination, antibodies that provide protection against influenza virus infection develop in the body.
Friday, November 9, 2007
This all changed yesterday, however, when lava cake erupted on the scene. Interest is high and the comments are plentiful. Perhaps I should change the title to "Babe's Best Dessert Blog". There would be a lot more to write about and the pictures would be fun to post.
Anyway, I'll be off-line for the next week or so. Hope you all have a fun and exercise-ful week. If you are looking for interesting articles try visiting this website:
Wednesday, November 7, 2007
Yumm Lava Cake was a terrific invention. I love it.
Tuesday, November 6, 2007
Sunday, November 4, 2007
Here it is:
pushups - a bunch using the balance board
lunge press with medicine ball 12/leg
Vsit with med ball twist 20/side
squat with 18 lb barbell 20
J complex (back) 8 lb dumbbells 6 of all 5 exercises
full situps 50
calf raise 20
horizontal woodchop 15 lb X 12/side
swiss ball with hamstring 15
tricep pulldown 20 lb X 20 (2 sets) and 15 lb X 20 (1 set)
bicep curl 15 lb dumbbell 12/arm
Overall, it went better than last time and I was able to increase reps on a couple of exercises. I changed the last couple of items to add calves and biceps, which had been neglected prior to now. I found the lunges and squats were not as challenging as when I started doing them a few weeks ago. This is an encouraging sign and I hope to see more progress in the next little while. Right now I am increasing reps instead of weight to get a good "body weight" workout. There is still lots of scope for improvement with body weight exercises before I get crazy with dumbbells and barbells.
Overall very good workout. I enjoyed it a lot and am curious to see which body parts give me twinges tomorrow.
Weight 158 lbs
Friday, November 2, 2007
Thursday, November 1, 2007
Pushups - a bunch using the balance board
lunges with medicine ball 12/leg
V-sit with medicine ball twist 20/side
Squat 18 lb X 15
javorek complex 8 lb dumbbell X 6/exercise
full situps 30
bench press (smith) 50 lb X 12
leg raise on bench 12
hanging leg raise 12
forward roll swiss ball 12
Finished with plank forward 60 sec, each side 30 sec
Overall, shoulders and triceps are tired and sore. Will take tomorrow off in those areas. Abs and legs are not feeling challenged. Will try more reps tomorrow.