Well it’s 5am on Saturday. I am wide awake. I haven’t slept it all night but I have been lying in bed (eyes shut) with vivid awake dreams…you know the ones where you are kinda sleeping but kinda awake. Essentially before my work out I took 4 caffeine pills and a serving of mesomorph last night. Yup last night I was a shaking - over caffeinated mess, I found it hard to keep it together. NEVER AGAIN.
Just had my ass handed to me in the most intense 30 minute high intensity boxing and weightlifting session at the gym by my personal trainer:
Boxing to warm up (I couldn’t wait for it to end it was that intense)
15 Back squats (60kgs)
11 each leg - One Leg Press (150 kgs)
15 Jump Squats with 10kg weights
On the Leg Press Machine (as opposed to 45 degree) a drop set leg press I think 11 each drop who knows what the weight was but I got cramp!!!
40 kg (i think) Smith Machine Chest press
5, 4, 3,2,1, 2,3,4,5 dips
11 press ups (I’m still so sore from my other training sessions)
lat pull down (By this point I didnt even look to see weight or count but it would have been 11 or 15)
35 kg Bent over row
I feel soo sick! But on a brighter note, in 3 hours I will be about to sit my last ever accounting exam (and it will be the last).
This afternoon I’m getting my hair cut (and coloured) cannot wait to be in the Salon chair getting my hair done!!!!
The image is not of me…but is what I did after I finished (but I looked way less pretty, and heaps sweatier!)
I love completing a structured programme, I think it is critical to reaching your goals and really helps you focus (22% Full body fat by April 22nd)
My programme is broken into three progressions.
Weeks 1 - 3 was 10RM
Weeks 4 - 7 was 8-10RM
Weeks 8 - 12 is 4-6RM
So essentially you perform the same exercises over 12 weeks but progressively increase your weights and decrease your reps.
I have split this into 3 different work-outs.
1. Chest & Back
2. Biceps, Triceps, Shoulders
I then add in 1-2 INTENSE cardio sessions a week of no more than 30 minutes. This has usually included rowing or various forms of intervals (Boxing, rowing, running). I have also played a few games of squash which is sort of Intense cardio, sort of not.
My main focus has been eating clean for 90% of my week and a strong focus on increasing the number of vegetables in every meal. I think by increasing the amount of veges I will see extreme results.
So as I enter Week 8 (1 work out down) my aim is to INCREASE vege intake to see the ‘fat’ drip off.
I have also not had a drop of alcohol during this programme, and will continue to not do so throughout the next 5 weeks (apart from tomorrow night, where I will indulge in some red wine after my last ever accounting exam).
So in essence that is my programme. You can see my weight results at the following google docs link: https://docs.google.com/spreadsheet/ccc?key=0AhKTBYVnNOcWdDF5OFRDU0Exbl9aQ2VGMFFhZ0tMQ2c
And my programme plan at this link:
If you have any questions please ask away.
I’m really amped for these last few weeks! I smashed out arms today.
BRING ON MY EXAM TOMORROW!!!!!
Squash a no go, so its now CHEST & BACK day - SO EXCITED! Scheduled a HIIT session with P.T. tomorrow morning instead!
LOVE MY LIFE!
Let’s get inspired people.
Today is Monday of Week 3 (of 52) of 2012! What are you doing to reach your goals today?
Today - I am coaching a Junior swim squad for an hour, followed by taking my bike for a service, and swimming 3kms, then eating and playing a game of Squash. This day and week and year will be awesome.
My goals again:
To reduce bf % (on the DEXA scan for my midsection to 16%)
To squat / deadlift 100kg
To swim 100m in 1.10
Complete my Chartered Accountancy, and Personal Training and Swim Coaching Certificates.
How am I going to do this?
SMALL MEASURABLE GOALS.
This week the goal is to only have 4 NON Metabolically Precise meals and only 1 hot chocolate.
This week I will complete 3 heavy weights sessions and 2 swimming sessions.
This week I will have my 3rd to last Focus session for accountancy.
GET OUT THERE. SET YOUR SMALL GOALS!
RECIPE OF THE WEEK
So today I decided I would change my normal Chicken Rissoles into Chicken Muffins (kind of like Jamie Eason’s Turkey Meatloaf Muffins)
Basically they turned out AWESOME, and at roughly 121 calories each, they make a perfect meal if you have 2 plus some low energy carbs (GREEN VEGES!!!).
The recipe I used makes 10 and looks roughly like this (I didn’t measure anything that I added so these are guestimates).
Basically it’s 500g Chicken Mince, 1 Onion, 1 carrot, some breadcrumbs, 1 egg (Forgot to add that to the recipe but negligible really), garlic, parsley, linseed, sesame seed, cumin (i used masala by mistake today), mix it together and put into a muffin tray (mine made 10 not 12) and cook on about 180 degrees Celsius for 40 minutes, I also flipped them over about 30 minutes into cooking to brown the bottoms :)
I also smashed it out at the gym tonight for an “ICE” session (Intense Cardio Exercise).
15 minutes - 2.5km running (1 minute hard, 1 minute easy for 12 minutes of the 15).
1000 m rowing - 4:15 (fricken feet came loose so I had to stop for 5 seconds and tighten them - poor technique I think).
Then I did some core stuff (pretty minor) and hopped on the vibra plate (Also very minor) and did some stretching!
PERFECT ICE SESSION!
YAY it is Friday tomorrow!