Wednesday, April 30, 2008

Hot again today

30 min bike and 30 min elliptical. Avg HR 137 max HR 148 bpm

Tuesday, April 29, 2008

Hot today

Spent 30 min on bike and 30 min on stairmaster. Sweated like crazy and drank lots of water, but not enough.

Sunday, April 27, 2008


Spent 30 min on the bike 12 km
Then did 30 min on stairmaster max HR 146 bpm

Right now I don't think that I'll see any improvement between now and when I go home. My goal is to stay in the shape that I'm in despite the conditions. It is hot and dry now and I'm having problems with breathing and congestion. Nothing major, just something that slows me down a little in the gym. The people who are not going to the gym are feeling the effects even worse than I am. Everyone is snuffling a bit.

I'm glad that it is finally hot though. I was very tired of being cold all the time. This last month will be much more comfortable.

Saturday, April 26, 2008


Did 15 min on bike 7.1 km.
Then ran on treadmill 3 miles 28:15 max HR 148 bpm
Cooled down on elliptical 10 min

Friday, April 25, 2008

Cardio again

30 min rowing and 30 min elliptical. It's getting hot out so I'm spending a lot of time drinking water. Feel pretty good though.

Thursday, April 24, 2008


One hour of biking.

Wednesday, April 23, 2008

Heart rate up

Did cardio today. Bike 30 min 135 bpm Hr 13.8 km.
Elliptical 30 min 150 bpm HR.

Monday, April 21, 2008

Second PT today

Went for PT again in the afternoon. We had a troop volleyball game after lunch which wasn't much fun. Afterwards some of us went to the gym. I still had lots of energy from taking the last two days off so I went on the treadmill for 27:40 and ran 3 miles again. Then cooled off with 30 min on the elliptical. It felt really good to do the hour in the afternoon. Tomorrow morning I have to work so will be skipping PT.


Had a slow start today because I was tired so started on the bike for 8 minutes 3.6 km. Then I decided to rev the engine a bit and did treadmill for 30 min at 6.2 miles/h - 3 miles total. Nice slow pace and had an easy time breathing. Then finished on the elliptical for 20 min to cool down. Feel pretty good now.

Friday, April 18, 2008

Late night

Had a late night so today wasn't much to write about. Did 30 min elliptical and 30 min stairmaster. I'm having a little stomach upset so think that I'll take it easy today. No spicy foods. Otherwise, it's sunny and warm so I think it will be a good day.

Thursday, April 17, 2008

High energy colours

The Brits had a couple of volunteers paint the gym last night. The bottom of the walls are now glossy black with a bright red stripe. It looks pretty good and smells very painty. I'm feeling kind of happy now after spending an hour in there. Did 60 min on the stationary bike for a total of 26.5 km. Average HR 130 bpm in the first half and 135 bpm in the second half.

Wednesday, April 16, 2008

Tired today

med ball kayak 20
incline situp 20

squat 7.5 kg db 15
J complex 5 kg db 6/Ea

calf raise 7.5 kg db
seated row L5 15
split squat 15/leg (killer exercise)
romanian deadlift 5 kg db 15

Monday, April 14, 2008

My old routine is starting to get easy

I think it's time to raise the weight level or else find new exercises. This routine is starting to get easy.

crunch 25
forward lunge 12/leg
Obar + 10 kg 12

single leg squat 12
tricep dip 15
jackknife 15

seated row L5 15

db fly 5 kg 15
leg lift 20

squat push press 7.5 kg db 15
med ball kayak 20

Cardio after a day off

Took yesterday off because I was tired in the morning and was working late into the night. Got up at 4:30 AM today for a task and kept going until 3:30 in the afternoon when I was released for the day. Went to the gym but didn't accomplish much since I am really tired right now. Did 30 min on bike 12.6 km total and then 30 min on elliptical. Avg HR on both was 130.

Saturday, April 12, 2008

Tired and sore today

Couldn't get to sleep last night because I was a little bit hungry. I wasn't truly hungry so I thought I'd lie in bed and wait it out but after two hours I finally got up and had a snack. Then I slept like a baby until way past my alarm and had to rush around this morning. Still had time for a quick breakfast and then did some light cardio.
Rowing machine 30 min
Elliptical 30 min.
Legs are a bit sore but overall feel pretty good. I think that today I'll be doing lots of water drinking.

My fat friend is coming to the gym every morning and going through the motions. This is more PT than he has done in years so it will take some time for him to feel the benefits. I'm sure that by the end of the tour he'll be a little healthier though and maybe this will carry over into his home life. Maybe not too. I guess it's up to him once he goes home.

Friday, April 11, 2008

PM Cardio

Went to the gym after work today and did 60 min on the stationary bike. 29.2 km total. average HR 130 but it went higher in some parts of the workout.

Thursday, April 10, 2008

Quick routine today

Back to morning routine today and it was a good effort. 3 sets of each

squat push press 7.5 kgdb 15
med ball kayak 20

bench press O bar + 10 kg 12
leg lift 20

single leg squat 12
tricep dip 15
jack knife 15

seated row L5 12
lat pulldown L4 12
leg over med ball 20

chest fly 5 kg db 12
lunge 15

4 pt shoulder press 5 kg 15
calf raise 5 kg db 20
romanian deadlift 5 kg db 15

Progressive cardio

Today I did three sets of cardio, each getting progressively harder.
Rowing machine 30 min 5450m
Elliptical 30 min max HR 150bpm
Stairmaster 30 min max HR 162 bpm

It was a good workout that burned off a lot of energy. Went to the gym in the afternoon because we were working all morning and are planning to work this evening. The split shift was a nice change and I had fun doing my PT today. The rowing machine was a good workout. I really felt it in my back and butt. The medic said it was a good choice for exercise but that I should not extend my knees all the way so I concentrated on keeping them slightly bent during the extension. Also concentrated on pulling my shoulder blades together during the pull part of the exercise. I'm curious to see if I feel any effects tomorrow.

Also, a replacement part for the hot water tank in the girls shower room has finally arrived. I have been doing a combination of showers in the guy's room and bird baths in the girls toilet room. It depends on how busy the guy's shower is. I can't wait to have the girl's shower room back again and have a nice long hot shower without anyone waiting outside the door telling us to hurry up.

It has been cold and rainy here all week and I was joking with the guys that we are going to go home without a tan. I'd rather have a little cold weather, though, since it is easier to bundle up than to escape the heat. I'm sure the heat will come back in a week or two anyway. When it rains all the pollution and dirt is cleaned out of the air and it is easier to breathe so for now I am enjoying the place. My cardio workouts have improved, I think.

Wednesday, April 9, 2008

Upper body

My legs are sore from the last two days so I did upper body today.

full situps 25 X 4 sets

3 sets of everything else:
incline bench press 10 kg 15
upright row 7.5 kg 12
leg lift 15

single leg squat 15 (my balance is getting a lot better)
bench dip 20
jack knife on bench 20

seated row L4 20
J complex 4 kg 6/ea
seated row again L4 15

leg over med ball 15
med ball kayak 15

Tuesday, April 8, 2008

Afternoon PT

We had to leave camp early today so I put off PT until the afternoon. Went from 3 to 4 PM.
30 min bike 13.8 km max HR 135 bpm
30 min stairmaster max HR 152 bpm, average 148 bpm.

The stairmaster is a killer workout and my leg muscles are really tight right now. I drank a V8 and had some crackers with peanut butter after PT to tide me over until dinner.

Monday, April 7, 2008

Run outside

I ran outside this morning. I did the 10K route which is eight laps around the camp. It took about an hour with a nice slow pace. The temp is quite cool so it was comfortable and I didn't have to drink too much water.

Yesterday was a rest day because I was feeling a little sore and tired. The rest seemed to work. Today I feel really good and full of energy. I have to admit that getting out of bed was hard but now that I've had breakfast and PT I feel good.

After PT I had a "bird bath" in the sink in the toilet room. The ladies shower has been not-serviceable for the better part of a week and at night we put a sign on the men's shower and take it over for girl hour. This morning there wasn't enough time to get the guys through and myself too so I just washed in the sink. It was ok. Our bathroom is always nice and clean so washing in the sink wasn't a big deal.

Pat asked about the Romanian deadlift. This is an exercise that I have been doing periodically for a few years. I didn't know the name of it, though, so have just started calling it by its real name. I'm trying to educate myself on what these exercises are called but it is not easy since different web sites use different names. All I know is that there is only one name for the one-leg squat and it is a great exercise for the thighs and butt. I'll be doing some of those tomorrow.

Too bad about the snow storm back home. Hope Portugal is sunnier and there are lots of cafes to sit in that serve red wine.

Saturday, April 5, 2008

Need new routine

I'm getting bored with my workout and I think that it is time to open the books and build a new routine.

Squat push press 7.5 kg 15
situp 15

bench press O bar + 10 kg 12
leg over med ball 20

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

lunge with med ball 15
med ball kayak 20

calf raise w 5kg db 20
romainian deadlift w 5 kg db 15

Friday, April 4, 2008


It is a little bit colder today so PT was much easier. It is raining a bit too which is good since the rain cleans all the pollution out of the air.

Did 30min on bike with 13 km and max hr 140 bpm.
Then did 30 min stairmaster max hr 155 bpm.

Thursday, April 3, 2008

Delayed post

I did my workout this morning but the computer connection was so slow that I couldn't get on-line to post my workout. It was the usual so you didn't miss any information.

One thing that I am starting to enjoy doing is the one-leg squat on the bench. It is a killer workout but should be great for toning up. Here's the rest - 3 sets of each.

situp (incline) 15
squat push press 7.5 kg db 15

J complex 5 kg 6/each
leg over med ball 20

single leg squat (bench) 15
tricep dip 20
jack knife on bench 20

single arm row 7.5 kg db 12

dead bugs 20
med ball kayak 20

lunge with med ball 15
4 pt shoulder press (5 kg) 10

Tuesday, April 1, 2008

Toning routine

Took yesterday off because I was busy but got back into the gym today. Did 3 sets of each:

squat push press 7.5 kg db 15
vsit with med ball 20

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

negative situps 15
lunge 15
leg over med ball 15

calf raise 15
vsit with med ball again 15