Monday 1 February 2010


So, the run through of my new routine last week with my trainer took 47 minutes and I did 1 set of everything and no cool down on the cross-trainer; that earned me 370kcals. Today's full session of 3 sets of everything took around 45 minutes, but I worked hard all the way through it rather than yapping with my trainer, so I reckon I must have burned through another 60kcals at least. So, guesstimate for today's exercise is 430kcals, but then subtract the background kcals to give 374kcals.

This is what I was given:-
•Warm up rower 5 minutes
•Walking lunges (kb) 8-12 kg 2x 10-12 reps
•Squat clean shoulder press (db) 8-10 kg 2x 8-10reps
•Dips+ planks with lift to palms (body) 2x 15-20 reps
•Single arm lateral pull (machine) 6-20 kg 2x 10reps
•Reverse fly(kinesis) 1-3kg 2x 8-12reps
•Reverse crunch (abs) 2x 15reps
•Swiss ball/Bosu core work - 2x 15 reps
•Cool Down on a cross-trainer 5 minutes on a low intensity.

This is what I did:-
•Warm up rower 1km in 04:20 (L7/10)
•Walking lunges (kb) 12 kg 3x 12 reps
•Squat clean shoulder press (db) 9 kg 3x 10 reps
•Dips (3x10)+ planks with lift to palms 3x 10 reps
•Dual arm lateral pull (machine) 2x12.5 kg 3x 8 reps
•Reverse fly(kinesis) 1kg 3x 10 reps
•Reverse crunch (abs) 3x 12 reps
•Swiss ball tuck/roll - 2x 8 reps _ 1x 5 reps
•Cool Down on a cross-trainer 5 minutes (L7/25).

It was a good routine. Oh yes. Really got my heart pounding and my legs felt worked hard with the walking lunges.

Yesterday was a bit of a train-wreck with regard to eating. Having had a couple of cheats on Friday with lots of wine, yesterday was at least another 3, what with the Chinese takeaway and a couple of (smallish 4%) beers. Actually, I reckon I probably could say it was pretty much all 7 cheats between those two events. The week ended at 400kcals under maintenance, so not the end of the world, but it could have been better. And, to be honest, yesterday was a bit stressful so I can be excused not being saintly. I just can't have these excuses every single week. I need to focus on getting body fat % down to target and that means a bit of hard work right now.

I've been looking forward to today's dinner for a few days now; it's hard work to make but ohhhhsogood - lamb vindaloo with ribbon courgette, onion and toasted pine nuts:-

Exercise - 45 ish minutes weights (HR unknown)

B - greek yogurt with 1 scoop vanilla, frozen blueberries and flaked almonds
S - banana
S - 1 scoop chocolate in skimmed milk
L - salad - lettice, celery, sweet peppers, chicken fillet and honey & mustard dressing
S - 1 pear
S - leftover egg mayonnaise from yesterday
D - lamb vindaloo with courgette, onion and pine nuts

Calories (kcal)
[kcals to maintain weight (inc. exercise)
2176 (est.)]
Protein (g) 144.7 (34.9%)
Carbohydrate (g) 126.7 (28.6%)
Fat (g) 67.3 (36.5%)
Fruit & Veg 13.7

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