training-blog

Nutrition

Wed, 24 Mar 2010 12:47:47 +0100

Bought my George Foreman griller about 2 weeks ago and it works like a charm. It's a small one so only 3 chicken breasts can be done at a time. The meat is done in about 10 to 15 min on medium and is extremely succulent. It's so quick and easy I can grill it in the morning if I wanted to. I remove all the skin because that's where the fat is found and spice it and marinade it the night before. Add some veggies and a sweet potato or normal potato in the afternoon and your healthy nutritional meal is complete. Bon Appetit!!!!

Upper Body workout

Wed, 24 Mar 2010 12:32:53 +0100

Had a fantastic work out last night and I know this because my body is sore today. All the muscle groups I exercised are feeling it. Chest, triceps, shoulders, back and biceps. Planning to hit this level every time I exercise. I added another set at the end of each group in my routine. Decreased weight of this set slightly from the previous set and performed exercise to failure.

Routineless

Thu, 18 Mar 2010 08:36:25 +0100

This past weekend has knocked me for a loop. I played soccer after a loooonnnngggg time and my body bore the aches and pains as a result and i didn't even run a around, I was the goal keeper for crying out loud. Monday and Tuesday I was too tired to exercise and last night and tonight I have to attend meetings. So that leaves Friday, Saturday and Sunday and Friday night I also have an appointment. Fortunately I have more time available on a Friday. Lets see how the rest of this week goes.

Upper Body routine

Sat, 13 Mar 2010 20:44:44 +0100

This is what my routine looks like now

Upper

Chest incline dumbbell Press
warm up ?kg x 10
?kg x 12
?kg x 10
?kg x 8
?kg x 6

Bench Press.....go for form and THE BURN
?kg to failure..... today I went to 20 reps
lower kg to failure..... today I went to 20 reps
incline dumbbell Press ?kg to failure..... today I went to 8 reps, I add an extra set if I didn't achieve THE BURN
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Triceps close grip pushdown
warm up ?kg x 10
?kg x 12
?kg x 10
?kg x 8
?kg x 6

Lying overhead curls.....go for form and THE BURN
?kg to failure..... today I went to 20 reps
lower kg to failure..... today I went to 20 reps
*****************************************************************************
Shoulders bent over raises
warm up ?kg x 10
?kg x 12
?kg x 10
?kg x 8
?kg x 6

Seated push ups.....go for form and THE BURN
?kg to failure..... today I went to 17 reps
lower kg to failure..... today I went to 12 reps
*****************************************************************************
Back Wide grip pull downs
warm up ?kg x 10
?kg x 12
?kg x 10
?kg x 8
?kg x 6

Rows.....go for form and THE BURN
?kg to failure..... today I went to 20 reps
lower kg to failure..... today I went to 15 reps
*****************************************************************************
Biceps Incline Dumbbell curls
warm up ?kg x 10
?kg x 24
?kg x 20
?kg x 16
?kg x 12

Preacher curls.....go for form and THE BURN
?kg to failure..... today I went to 30 reps......................next Upper body session I will add 4kg
lower kg to failure..... today I went to 30 reps.....................next Upper body session I will add 4kg
*****************************************************************************

Motivation, the lack there of

Fri, 12 Mar 2010 09:53:05 +0100

I have been struggling with keeping to my training schedule and when that happens, my attempts at eating clean goes to pot. Ok maybe it could be worse hey, I could've been addicted to that POT. Remember I struggled for two weeks with a tummy bug, well last week I managed to get in my weight training workouts but slipped up on my cardio. What makes matters worse is that I didn't stick to my eating plan either. I don't like calling it a diet because most people think out it as a restricting yourself. I guess to a certain extent you are but if is controlling your intake of foods that cause your body harm a restriction or a necessity?

It all comes down to priorities. Some good news is that health foods do eventually start to taste good and you do start to love the pain you put yourself through during your workouts. For this week I have done 2 weight training workouts so far but no cardio. Tonight (Friday) I am looking forward to doing my upper body workout because I tweaked my training sessions to ensure that I continually hit that level that stimulates muscle growth. I will post that over the weekend. Planning to have a good cardio session tomorrow morning.

Reading Tom Venuto's Burn The Fat Feed The Muscle. Is it really possible to pick up lean muscle and strip off the fat at the same time. I wonder? Will let you know what I have read and applied from this new info.
Also got myself a copy of Dan Benardot's Advanced athletes nutrition. First chapter has me hooked. learnt about fuelling my body before, during and after workouts and how unnecessary supplement powders are. Will be saving loads of money with this titbit of info.

FAILURE IS GOOD
EAT OR BE EATEN

Health

Thu, 25 Feb 2010 20:22:14 +0100

Back on track. I waited for about 10 days for this tummy bug to clear up before I went to the pharmacy to get probiotics to sort it out. Started on Tuesday with Lower Body weight training, Thursday morning 45min aerobic session, 30min on elliptical trainer and 15min on exercise bike. This evening (Thursday) I did upper body. I tweaked my program slightly. The last 2 sets I do to failure. The first 4 sets basically primes my muscles for the final 2. Feels great.
NO PAIN NO GAIN.................EAT OR BE EATEN

Health

Fri, 19 Feb 2010 14:39:37 +0100

Well Friday is here but unfortunately still too weak to exercise. Have to make a visit to the pharmacy because it's been a week now and only a slight improvement. I found some interesting info on advanced nutrition for athletes. I will post it soon.

Health

Thu, 18 Feb 2010 06:10:53 +0100

Starting to feel better but still quite tired. This bug really sapped my energy. Planning to start exercising again tomorrow Friday 19 February.

Health

Mon, 15 Feb 2010 16:42:59 +0100

Monday 15 February 2010
Still feeling too weak to exercise. This tummy bug has really knocked me for a loop. I hope it doesn't carry on for too long. I miss the workouts and working the plan.

Evaluation

Sun, 14 Feb 2010 05:10:17 +0100