Merry Christmas and HAPPY NEW YEAR
It has been a very long time but i have been keeping track of what i can remember.
I have been lazy in getting my workouts on here but know that i need to put them up keeps me honest.
I know it will be a long read so happy reading
other wise just skip all the Ferrero Rochers, hot chips, ice cream cake, cheese cake, hot mud cake with ice cream. Besides having all of these delicious things over christmas and the new year i did manage to keep the weight off.
I went to brisbane from the 25 December 09 to 02 January 10. We stayed at Iris' aunties place. There was no internet access but there was a home gym machine. Which I hated becuase I was only able to do major muscle groups becuase the length of the pullies wasn't long enough to get full extension and flexion on other muscle groups.
anyway here it is.
Monday, 14 December 2009
Slept in and had b’fast late.
Breakfast: Tomato, cheese and ham melt and Rose Hip jam with cheese roll.
Skipped mid morning lunch because of late breakfast.
Lunch: Pasta with bolognaise sauce.
Snack: Snickers.
Workout
Warm it up and stretch it out
Push ups - 20 reps
Shoulder Press 7.5kg Dumbbells - 20reps
Side Lateral Raises 7.5kg Dumbbells - 10 reps
Bent over side laterals 7.5kg Dumbbells - 10 reps
Front dumbbell raises 7.5kg Dumbbells - 10 reps
Upright rows with EZ bar 10Kg - 15 reps
Bicep curl with EZ bar 10Kg - 15 reps
Overhead Triceps extension 7.5kg Dumbbells – 15 reps
Sit ups on Pilates ball - 20 reps
Oblique Right side on Pilates ball - 15 reps
Oblique left side on Pilates ball - 15 reps
Squats 7.5kg Dumbbells - 20 Reps
Warm down and stretches.
40-45gms of protein with skim milk.
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Tuesday, 15 December 2009
Breakfast: Shake, 1 cup kellogs corn flaks and 1 cup all bran with 400ml skim milk. The all bran sinks to the bottom, not good. Went on the internet at work to look for some Breakfast shakes and found a whole stack of them.
Midmorning: Oats with skim milk
Lunch: had $5 for lunch today and the only thing around North Sydney this cheap is hot chips so that is what I had.
Testing out my new bike and looking for a new bike trail so that I don’t bust my tube again. So I took it easy until I realised I was at the Church Street entrance to the M4 at Parramatta. 24km bike ride.
Workout
Warm it up and stretch it out
Push ups - 20 reps
Shoulder Press 7.5kg Dumbbells - 20reps
Side Lateral Raises 7.5kg Dumbbells - 10 reps
Bent over side laterals 7.5kg Dumbbells - 10 reps
Front dumbbell raises 7.5kg Dumbbells - 10 reps
Upright rows with EZ bar 10Kg - 15 reps
Bicep curl with EZ bar 10Kg - 15 reps
Overhead Triceps extension 7.5kg Dumbbells – 15 reps
Sit ups on Pilates ball - 20 reps
Oblique Right side on Pilates ball - 15 reps
Oblique left side on Pilates ball - 15 reps
Squats 7.5kg Dumbbells - 20 Reps
Warm down and stretches.
40-45gms of protein with skim milk.
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Wednesday, 16 December 2009
Breakfast: Prosciutto, 3 eggs and cheese.
Midmorning: Oats with skim milk
Lunch: Had $4 for lunch today and actually found a healthier option than yesterday, a large Boiled rice.
9.6 beep test
Water Training.
Protien shake
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Thursday, 17 December 2009 rest day
Breakfast: x2 sandwiches – Bread roll with lettuce, tomato, Fresco cheese, anchovies, salmon and salt.
Skipped mid morning meal as work organised an early farewell lunch for our team.
Lunch:
Gourmet Burger with fries.
Dinner:
???
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Friday, 18 December 2009
Breakfast:
X2 ham cheese and tomato sandwiches
Had a work conference today, there were plenty of sweets but was able to resist having to much.
Morning tea: x2 mini muffins
Lunch: Roast beef, green salad, potato salad and bread roll.
Afternoon tea: x2 hedgehog slices.
Water training.
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Saturday, 19 December 2009
Bike ride, Homebush to Quakers Hill
Left the house at 6:45am
Took a new route this time so I wouldn’t bust another tyre, though through this bike trail route there is a lot of starting and stoping but here are the results.
Distance: 30.7 km
Average Speed: 25km/h
Time: 1hr 12 min
Another personal best, though I do attribute most of this to the new road bike I bought. I am able to push it down hill and really pick up some speed. Up hill, I am able to keep the speed of the bike up.
Breakfast???
Lunch: Sandwich with avoado, tomato, lettuce, ham and cheese
Was still hungry after lunch so I had a medium size can of tuna with carrots Spanish onion, garlic, lemon, salt and pepper.
Dinner: ???
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Sunday, 20 December 2009
Bike ride from Iris’ to Blacktown station, get off at Strathfield station and ride to my house.
Small breakfast, oats and skim no honey, wasn’t the most pleasant taste but I was starving and had to have something before going to training.
Water training.
Breakfast and lunch ???
Dinner: Pasta with bolognaise sauce and smashed the garlic bread
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Monday, 21 December 2009
Breakfast: ham cheese and tomato x2
Mid Morning: Oats and skim milk
Lunch: Pasta
Workout
Warm it up and stretch it out
Push ups - 20 reps
Shoulder Press 7.5kg Dumbbells - 20reps
Side Lateral Raises 7.5kg Dumbbells - 10 reps
Bent over side laterals 7.5kg Dumbbells - 10 reps
Front dumbbell raises 7.5kg Dumbbells - 10 reps
Upright rows with EZ bar 10Kg - 15 reps
Bicep curl with EZ bar 10Kg - 15 reps
Overhead Triceps extension 7.5kg Dumbbells – 15 reps
Sit ups on Pilates ball - 20 reps
Oblique Right side on Pilates ball - 15 reps
Oblique left side on Pilates ball - 15 reps
Squats 7.5kg Dumbbells - 20 Reps
Warm down and stretches.
40-45gms of protein with skim milk.
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Tuesday, 22 December 2009
X3 scrabbled eggs with cheese.
Mid-morning: Oats and skim milk
Lunch: Pasta
Dinner: BBQ at a friends house 3 sausages, fried rice, green salad and bread.
Workout
Warm it up and stretch it out
Push ups - 20 reps
Shoulder Press 7.5kg Dumbbells - 20reps
Side Lateral Raises 7.5kg Dumbbells - 10 reps
Bent over side laterals 7.5kg Dumbbells - 10 reps
Front dumbbell raises 7.5kg Dumbbells - 10 reps
Upright rows with EZ bar 10Kg - 15 reps
Bicep curl with EZ bar 10Kg - 15 reps
Overhead Triceps extension 7.5kg Dumbbells – 15 reps
Sit ups on Pilates ball - 20 reps
Oblique Right side on Pilates ball - 15 reps
Oblique left side on Pilates ball - 15 reps
Squats 7.5kg Dumbbells - 20 Reps
Warm down and stretches.
40-45gms of protein with skim milk.
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Wednesday, 23 December 2009
Left home in a rush, so I had no breakfast but was able to have a late breakfast once I had arrived at work.
Musli, yogurt, milk, fruit (green apple and orange) and honey.
Mid Morning: Oats with skim milk and honey.
Lunch: Medium can of tuna with tomato, avocado and carrot.
Received a box of 30 Ferrero Rocher, shared it around the office but I still ended up having about 13 of them. DELICIOUS
Wasn’t hungry until late, because of all those delicious Ferrero Rochers and I was doing some last minute Christmas shopping last night so I had some take away for dinner
Dinner: Hoka Hoka noodles.
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Thursday, 24 December 2009
Breakfast: ???
Mid Morning: Oats with skim milk and honey
Lunch:???
Dinner: Meat, potato salad, green salad then desert.
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Friday, 25 December 2009
Breakfast: ???
Lunch: ???
Dinner: Harry’s cafĂ© de wheels meat pie, mash and peas at the airport.
Went to Brisbane to spend Siobhan’s birthday and New Years with Iris’s family. She has an auntie that lives up there.
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Saturday, 26 December 2009
Siobhan’s birthday
Breakfast: ???
Lunch: mini meat pies, sausage rolls and frankfurts.
Ice cream cake
Dinner: ???
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Sunday, 27 December 2009
Morning walk, jog, run – 8km. I did a few sprints on the way home.
Breakfast: toast with butter, cheese tomato.
Lunch: ???
Ice cream cake
Dinner: ???
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Monday, 28 December 2009
Breakfast: Hash browns, eggs and grilled tomato
Lunch: Sandwiches.
Iris’ uncle has a home gym machine. I just done the major muscle groups, upper body. I hate these home machines they are to small to do any other type of weights.
Work out
Warm it up and stretch it out
Seated bench press 100lb 12 reps 3 sets
Seated shoulder Press 100lb 12 reps 3 sets
Lat Pull downs 100lb 12 reps 3 sets
Pull backs 100lb 12 reps 3 sets
Warm down and stretches.
40-45gms of protein with skim milk.
Dinner:???
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Tuesday, 29 December 2009
Breakfast: Muesli, Greek style yogurt, skim milk and 2 fruit
Went to three beaches today. So I did a fair bit of wave catching, swimming and played with Siobhan. By the end of it I was absolutely exhausted. This was my training for the day.
Lunch: Burger and chips aioli sauce.
Dinner: ???
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Wednesday, 30 December 2009
Breakfast: Muesli, Greek style yogurt, skim milk and 2 fruit
Lunch: Sandwiches
Workout
Warm it up and stretch it out
Seated bench press 100lb 12 reps 3 sets
Seated shoulder Press 100lb 12 reps 3 sets
Lat Pull downs 100lb 12 reps 3 sets
Pull backs 100lb 12 reps 3 sets
Warm down and stretches.
40-45gms of protein with skim milk.
Dinner: ???
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Thursday, 31 December 2009
Breakfast: Muesli, Greek style yogurt, skim milk and 2 fruit
Lunch: Fish and chips
Dinner: Chicken, green salad, potato salad, meat and a lot of beer.
Deseart: hot mud cake and ice cream
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Friday, 01 January 2010
Breakfast: Hash browns, 3 oven backed eggs, x2 (or 4 halves) oven grilled roma tomatoes orange juice.
Lunch: Sandwich
Dinner: left overs from last night.
Deseart: hot mud cake and ice cream
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Saturday, 02 January 2010
Time to drive back to Sydney.
Breakfast: Muesli, Greek style yogurt, skim milk and 2 fruit
Lunch: Thai – Stir-fry beef with black bean sauce and half a can of lemonade.
Dinner: McDonalds there was nothing else open. Angus burger large chips and large Sprite.
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Sunday, 03 January 2010
I was thinking of going to training today until I remembered that it is my mum birthday today.
So I headed over to my mums place after we all had breakfast which was
2 toast and butter
Had lunch at my mum’s place. Which consisted of:
Sushi – avocado and salmon
Dinner: Meat and rice with tomato salad.
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Monday, 04 January 2010
Breakfast: 3 fried eggs with cheese with 3 toast and one toast with rose hip jam.
Not sure why but I went through the morning without a mid morning meal. So for lunch I had Oats and skim milk with a Boost bar melted through. I had no honey.
Workout
The last few workouts I have been trying to increase the reps for Side Laterals, bent over side laterals and front raises but I have been unable to do this.
I figure it is because by the time I get to these exercises, my body has already been through the push-ups and shoulder press so today I started with Side Laterals and pushed the Shoulder Press down the ladder.
By doing this I was able to squeeze out another 2 reps for Side laterals, front raises and See below for more detail
Push ups - 20 reps
Side Lateral Raises 7.5kg Dumbbells - 12 reps
Bent over side laterals 7.5kg Dumbbells - 12 reps
Front dumbbell raises 7.5kg Dumbbells - 12 reps
Upright rows with EZ bar 10Kg - 15 reps
Shoulder Press 7.5kg Dumbbells - 20reps
Bicep curl with EZ bar 10Kg - 15 reps
Overhead Triceps extension 7.5kg Dumbbells – 15 reps
Sit ups on Pilates ball - 20 reps
Oblique Right side on Pilates ball - 15 reps
Oblique left side on Pilates ball - 15 reps
Squats 7.5kg Dumbbells - 20 Reps
Warm down and stretches.
40-45gms of protein with skim milk.
I struggled with the shoulder press at 20 reps but I did them anyway. Even if it took me a little longer to do them.
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Tuesday, 5 January 2010
Breakfast
X2 sandwiches with ricotta cheese
Mid morning
Oats with skim milk and honey
Lunch
Medium size can of tuna with one tomato and carrot
Dinner:
One empanada (Chilean version of a meat pie, but a lot more healthier)
Workout
Push ups - 20 reps
Side Lateral Raises 7.5kg Dumbbells - 12 reps
Front dumbbell raises 7.5kg Dumbbells - 12 reps
Bent over raises/Bent over side laterals 7.5kg Dumbbells - 12 reps
Upright rows with EZ bar 10Kg - 15 reps
Shoulder Press 7.5kg Dumbbells - 20reps
Bicep curl with EZ bar 10Kg - 15 reps
Overhead Triceps extension 7.5kg Dumbbells – 15 reps
Sit ups on Pilates ball - 20 reps
Oblique Right side on Pilates ball - 15 reps
Oblique left side on Pilates ball - 15 reps
Squats 7.5kg Dumbbells - 20 Reps
Warm down and stretches.
40-45gms of protein with skim milk.