Sunday, March 30, 2008

Sticky buns

Sorry to hear about the gluten free diet. Hope this doesn't mean an end to sticky buns with butter. Butter by itself is good, but it is hard to eat without the bun underneath.

Heart rate high

Worked at keeping my HR up for the entire hour.
Did 30 min on eliptical with max HR of 145 and average of 140 bpm.
Then did 30 min on stairmaster with a random program. Max HR 161 bpm, avg 150 bpm. Good workout. I feel tired now but am glad that I did it.

Saturday, March 29, 2008


Bike 30 min 13.5 km max HR 135 bpm
Stairmaster 30 min L15 max HR 165

Worked like crazy on the stairmaster. Sweated lots, HR was up and drank lots of water.

My chubby friend showed up for PT every day this week but he hasn't been working very hard. At least he showed up though. The rest will come in time. The people replacing me in two months are very fit so it is worth his while to get in shape before they arrive or they will kick his ass. We'll see how it goes.

I'm a little bit tired from my workouts this week but feel really good overall. I feel relaxed and have been sleeping like a log every night. My appetite has improved a lot and last night I had a huge dinner and a junk food feast after but my weight is staying constant - not going up or down,which is good. I'll try to eat more earlier in the day to stave off the food cravings late at night. I'm still eating three cooked meals at the mess but might start having morning snack to get my calorie count up a bit. A lot of the guys are taking protein drinks but I don't want to start doing that.

Friday, March 28, 2008


Was tired this morning but still did a good workout. 3 sets of each:

1 arm db row 7.5 kg X 12
dead bugs 15

squat push press 7.5 kg X 15
leg over med ball 15

single leg squat (bench) 15
tricep dip 15
jack knife on bench 15

bench press O bar + 5 kg 10
lunge 12

4 pt shoulder press 5 kg 12
leg raise 15

rotator cuff 3 kg 12


Thursday, March 27, 2008


Went on the bike for 65 mins. 30 km total. Hr avg 130 bpm

Wednesday, March 26, 2008

toning workout

Started with 30 min on the bike for 14.1 km total.

Then did 3 sets of each:

situp 30

squat push press 7.5 kg db 15
leg over med ball 12

single leg squat (bench) 10/leg
tricep dip 15
jack knife on bench 15

bench press O bar + 10 kg 12
leg raise 20

This took a little over an hour. The exercises felt good and I especially like the set of three on the bench (squat, dip, jack knife)

Tuesday, March 25, 2008

Upper body

Still recovering from yesterday. I drank lots of water after the 10K but still woke up dehydrated. Did an upper body routine today. 3 sets of each
1 arm db raise (10 kg) 12
bench vsit (supported) 12
upright row (7.5 kg) 12
incline situp 12
lat pulldown (L4) 12
flat bench press (10 kg) 15
bicep curl (7.5 kg) 10
tricep skullcrusher (7.5 kg) 10
military press (5 kg) 10

Now I'm going to spend the rest of the day drinking water.

BTW, did I mention that water drinking is what I'm going to do today?


Monday, March 24, 2008

Don't call me lightning

The Brits had a 10 K run to raise money for a charity that they are supporting. The event was held all day to accommodate shift workers and people had the option of running outdoors or indoors on the treadmill. Myself and one of the supply guys decided to do the outside run so we each paid out $10 and started about 3:15 in the afternoon. I finished in 1:03:40 which includes a slow steady pace, some stops for water and one porta-potty stop. Overall I'm pleased with this time under the conditions and I'm glad that I did the run.

Morning PT

Went for breakfast at 6:30 and then went for PT from 7:00 to 8:15. It feels really good to start the day with a good workout.

Spent 30 min on bike at 12.5 k

Then did 3 sets of each of the following:

incline bench press 10 kg db 12
squat 5 kg db 12

j complex 4 kg 6 each

incline situp 10
leg lift 15
superman 15

smith machine - reverse pullups 10

Short workout but it went ok. My weight this AM is 152 lbs, after breakfast, a bottle of water and the PT. I'm happy with that.

Sunday, March 23, 2008

No Sunday routine

We have not had a Sunday routine for four weeks now. I was hoping that we would have one in honour of Easter Sunday but it wasn't meant to be. My first timing was eight o'clock, as usual. It's not a horrible time, but it would be nice to have one relaxed day this month. Anyway, went to the gym in the late afternoon and did a good workout.

Bike 25 min 11 km

then weight room 3 sets of each exercise

olympic bar 12
O bar + 5 kg 12
squat w/ 5 kg db 20

bench dip 15
jack knife on bench 20

lunge w/ 3 kg med ball 10/leg
vsit w/ 3 kg med ball 20

dead bug 20
crunch 20

situp 25
side squat 10/leg

It was hot so I drank two full bottles of water. This was quite a lot for a routine that includes a lot of ab work but I sweated it out by the time I was done the routine.

Starting tomorrow I am doing PT in the morning before work. The person who works for me is so unfit and unhealthy that he can't even do his job properly. He's been here a month and I've tried to encourage him to do PT, with mixed results. He is incapable of doing exercise and has trouble walking and climbing stairs during our normal work day.

Now his breaking in period is over and my supervisor and I are getting him into a regular PT program whether he wants it or not. This means that we are "babysitting" him in the gym, starting at 7:30 AM. I'll let him do his own program for now since he can't really do anything more strenuous than walking without looking like he's going to have a heart attack. In the mornings the gym is full of Brits so I hope he puts in an effort so they don't form a bad opinion.

Saturday, March 22, 2008

Fast run

Went onto the treadmill tonight for a quick run. The first treadmill I went on couldn't keep the speed constant. I bumped it up to 11.5 km/h but it kept dropping to 10.8 and then going up to 11.5 again. I think the belt was slipping. Anyway, did 1.3 km and then switched to another machine. On the second machine I went 11.5 km/h for 2.6 km and then stopped. Max HR was 167 bpm.

We had a BBQ tonight. The food was tasty and the speeches were short. No beer though. I wore shorts for the first time outside of PT. It is definitely shorts weather now which is great.

Friday, March 21, 2008


It's hot and dry here so we are all drinking lots of water these days. It isn't unbearably hot, though. I am so happy that the winter is over. Life is a lot easier now since we don't have to go around in winter clothes and damp. It rained a little bit today but not enough to make a difference to the dust. It did clear some of the smog and pollution out of the air so it is easier to breathe now.

For PT I did a run on the treadmill. 5.5 km in 30:10 minutes. It felt really good to run today. Then I did 30 min on the stairmaster with a total of 600 "steps". It isn't true stairclimbing but I had the resistance turned pretty low so I had to move quickly. Drank lots of water but am still a little bit dehydrated. Energy levels are good tonight and I think the next few days will be quite relaxing, in comparison to the past week.

Thursday, March 20, 2008


Went on the stationary bike for 25 km in 52 mins. Not sure what my heart rate was. It's hotter now so I had to drink lots of water to stay hydrated.

Wednesday, March 19, 2008

Working hard

I earned my pay this week. The hours have been so long that I didn't even put on civvy's, never mind go to the gym or do anything fun.

I think that tonight was the last really long night. We've turned the corner on the urgent projects and can get back to a normal routine. It's after 9PM and I'm beat so won't go workout tonight but tomorrow I think I'll have time again.

Hope you are having a good week. Talk to you soon.

Thursday, March 13, 2008

It's getting hot out

Went for PT at 4PM which is great because I haven't had my normal schedule for longer than I can remember.

Run 5 k in 28:06 max HR 165 bpm

bike 17.6 km 41 min HR 135 avg

It's getting hot out and I have to keep reminding myself to drink water. Today my friend in Ottawa emailed me a picture of his house and the snow bank in his front yard is as high as his roof. I guess this was a lucky year to be away from home. I'm so happy that it is warm out now. Life is a lot better and more comfortable. Everyone is more cheerful and they come out of their rooms more now. Only two months to go before I am home (plus or minus a couple of weeks).

Monday, March 10, 2008

Ankle is better now

My sprained ankle is better now. I also had a shorter work day than usual. I went for PT at 8PM and did the stationary bike for 25 km which took 1 hour (less a small amount of time.) Felt pretty good but I'm tired from the long hours.

Friday, March 7, 2008

Busy lately

Tonight I went for PT at 8:30 PM. Did the stationary bike for 20 km in 48:45 minutes. It was a slow pace but felt good.

I sprained my ankle a little while ago but it didn't hurt on the ride tonight.

Tuesday, March 4, 2008

Short workout today

Went for an easy bike workout today. 45 minutes with a total of 20 km. I'm quite tired today from all the long hours and didn't have my usual energy. Things should settle down in a week or two and then I'll get back at it.

Monday, March 3, 2008

2 Mar workout

This is yesterday's workout that I haven't had time to post until today.
Run 5 km in 29:12 . Avg speed 10.5 km. Max HR 165 bpm.

I was too busy to go to the gym today. Maybe tomorrow (hopefully).

Saturday, March 1, 2008

Feeling good

I was very pleased with my "stats" today and went into the weight room with a good attitude. It was full of Brits today but I just moved around them and did my thing. I only use girlie weights so I never have to wait in line to get what I want.

Situps (full) 50 reps X 2 sets

3 sets of the following:
squat push press 7.5 kg db - 15 reps
let raise 25

romanian deadlift 7.5 kg db - 15
forward lunge: 7.5 kg db - 9 & no weight 15; with medicine ball 15 X 2 sets (it is very hard to do a proper lunge with a medicine ball held straight out in front of you. Normally I wouldn't have thought of it on my own but one of the French Cdns walked my me and suggested it so I tried it. Painful but a good workout. I'll do it again.)

J complex (arms) - 4 kg db, 6 of each exercise
crunch 25

glute bridge march 15
calf raise 7.5 kg db 15

bench dips 20

bicep curl 7.5 kg db 15
med ball twist (abs) 25

rotator cuff 3 kg db 20, 20, 12

finished with:
situps (full) 25 reps X 4 sets

Good workout today. I'm curious to know how I'm going to feel tomorrow since I was quite sore after doing this workout last week.