I am a muppet, I forgot my USB stick…again! Therefore the stats below are a guess (except the Calories and Time). I tried a bit of jogging again, but still uncomfortable. I’m wondering whether a lot of it is down to technique, maybe I’m taking off and landing in a bad way with my strides…
Today’s stats:
Calories: 400 cals
Distance: 3.29 miles
Time: 60.06 mins
Avg Speed: 3.19 mph
Avg Heart Rate: 127 bpm
Distance Climbed: 38 feet
Food:
Breakfast: Banana (straight after training), Oat So Simple porridge (1 sachet, golden syrup flavour)
Snack: Bagel with smoked salmon
Lunch: Beef Goulash with brown rice
Snack: Grapes with natural yoghurt
Dinner: TBD
Snack: TDB
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My legs have finally stopped aching, but I’m knackered from a weekend away so I wasn’t feeling particularly energetic this morning. Still, better than doing nothing 
Today was another weights session:
Chest & Back
Superset 1 – Flat Bench Press (2 x 10kg), Bent Over Row (18kg barbell)
Superset 2 – Incline Bench Press (2 x 10kg), Pull Ups (60kg)
Superset 3 – Cable Fly (9.5kg), Seated Cable Row (20kg)
Superset 4 – Press Ups, Lat Pulldown (30kg)
As before, each exercise is done 4 times, for 12-15 reps, with the exception of the Pull Ups where I only do 7. Unfortunately I’ve ended up dropping reps as I’ve tired, especially when moving to the Incline Bench Press where I could only manage around 6-8 reps, and the Press Ups where my muscles were that fatigued that I was only doing 5-6 reps (and those probably looked half-hearted). Still, it’s a goal 
Once I’ve outlined the final session, I’ll start changing the weights to reflect what I’ m actually lifting (i.e. for the Flat Bench Press I’m lifting 40kg – the two 10kg plates, plus the bar weighing in at 20kg). I use a machine for the Pull Ups, as I’m not yet strong enough to lift my own weight. Unlike the other exercises, you decrease the weight of the plate (which holds you up), therefore lifting more of your body weight.
Food:
Breakfast: Banana (straight after training), Oat So Simple porridge (1 sachet, golden syrup flavour)
Snack: Bagel with smoked salmon
Lunch: Jacket spuds (2 small) with baked beans
Snack: Bagel with smoked salmon
Dinner: Chicken stir fry (chicken, onions, red peppers, mushrooms) with brown rice
Snack: None
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I’m seriously aching today. My upper body isn’t too bad, but my legs are! I had to knock the speed down a little today for the most part (between 3.2 -3.3 mph) because I was struggling, although I did get a bit better in the last 10 mins (back up to 3.5 mph). I tried a little jog, but soon realised that wasn’t going to happen.
Today’s stats:
Calories: 412 cals
Distance: 3.31 miles
Time: 61.30 mins
Avg Speed: 3.23 mph
Avg Heart Rate: 139 bpm
Distance Climbed: 195 feet
Food:
Breakfast: Oat So Simple porridge (1 sachet, golden syrup flavour)
Snack: Chocolate pastry twist thingy
Lunch: Coq au vin with brown rice
Snack: Grapes with natural yoghurt
Snack: Smoked mackerel fillets (2) with salad (lettuce, cucumber, cheese, lite french dressing)
Dinner: Fish and chips with curry sauce (I was starving after archery, and my bro offered…not my fault!)
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Second day of weights, arms are still aching so glad it was legs today…that was until I was 3/4 of the way through and could hardly stand!
My bro passed me the training programme he’s devised, and this was todays:
Legs & Abs
Superset 1 – Squat (2 x 25kg), Seated Leg Curl (35kg)
Superset 2 – Deadlift (2 x 10kg), Leg Extension (35kg)
Superset 3 – Ab Crunch (on ball), Back Extension (on ball)
Superset 4 – Reverse Crunch, Back Extension (on frame)
Each exercise is done 4 times, for 12-15 reps. Superset meaning that you do one exercise, then the next, then break and repeat.
I actually ran out of time this morning, and ended up missing out Superset 4, but seeing as though standing up was an effort (and I’m not even going to mention trying to get down the stairs!) I didn’t feel too bad 
There are 3 sessions per week in the programme, so it looks as though I’ll be doing weights Monday, Wednesday and Friday, with cardio on the other days. I may even add in an extra one on a Saturday if I’m feeling energetic, but I have badminton then too so it doesn’t matter if I don’t…I’ll see how I feel
Food:
Breakfast: Oat So Simple porridge (1 sachet, golden syrup flavour)
Snack: Sausage sarny (on a brown stottie with Bertolli spread)
Lunch: Beef in red wine with brown rice
Snack: Grapes with natural yoghurt
Dinner: Fishcakes (2) with hash browns (4) and salad (spinach, lettuce, cucumber, cheese and lite french dressing)
Snack: Chocolate fudge cake (home made) with single cream
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I’m getting into a groove now. I pushed the walking up to 3.5 mph on an incline and I’m now burning more calories than I was during my walk/run sessions! Obviously this is partly due to me not running particularly fast, and then walking slower, but at least it means I can still push a little, even though I’m walking, with the added bonus of not hurting my shins (so far)
Today’s stats:
Calories: 410 cals
Distance: 3.37 miles
Time: 61.03 mins
Avg Speed: 3.31 mph
Avg Heart Rate: 127 bpm
Distance Climbed: 162 feet (Check this out, a new category!)
Food:
Breakfast: Banana (straight after training), Oat So Simple porridge (1 sachet, golden syrup flavour)
Snack: Sausage sarny (on a brown stottie with Bertolli spread)
Lunch: Beef goulash with wholemeal pasta
Snack: Grapes with natural yoghurt
Dinner: Chicken fajitas (3) with sour cream
Snack: Chocolate fudge cake (home made) with single cream
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First day of weights in ages (probably at least 3 weeks!), and boy can I feel it! My bro is currently working out a training session for me, but my plan is to do approx. 4-5 sets of each exercise with 12-15 reps a time.
Today I started off with the Bench Press (40kg – 2 x 10kg weights, plus bar), then a Seated Row (20kg), Bent-over Row (18kg), Clean and Press (18kg) and then a rest. After realising that doing a Clean and Press after a Bent-over Row was a bad idea, I switched from the Clean and Press to Overhead Press.
After this I went on to use the Chest Press (25-30kg), then the Lat Pulldown (30kg).
Whilst I have no doubt that the above is far from ideal, it was a good start to get my body used to weights again. Now I just need to hastle my bro
Food:
Breakfast: Oat So Simple porridge (1 sachet, golden syrup flavour)
Snack: Sausage sarny (on a brown stottie with Bertolli spread)
Lunch: Beef goulash with basmati rice
Snack: Grapes with natural yoghurt
Dinner: Pizza with potato wedges (I’m eating out)
Snack: Toast with lemon curd (3 slices of Hovis Oat)
I should probably note that I also stay hydrated throughout the day by drinking a few cups of tea, and plenty of Apple & Blackcurrant (no added sugar) – usually between one and two litres at work, plus a pint or two (or three) at home on a night
Tags: Fitness
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I took Friday off to have a lie in, followed by the weekend
Back to it this morning, and I forgot my USB stick once again! Not that it makes that much difference right now, as I’m trying to force myself to walk and not run, hoping it’ll give my body time to get used to it, and not knacker up my shins. I was getting bored though, so I upped the speed a tad (to 3.2 mph) and played around with the incline to get my heart rate up. A 2% incline at that speed seems to give me the 65% of max heart rate I was after (123 bpm). To get much more, I’m going to have to run or switch to the cross trainer or bike. The bike could be fun.
As for my stats, I’ve no idea. I did my 60 mins, starting off at 2.5 mph for 10 mins, then slowly increasing. I think I burned about 266 calories (kind of pathetic compared to my walk/run sessions). Must remember USB stick!
Food:
Breakfast: Oat So Simple porridge (1 sachet, golden syrup flavour)
Snack: Sausage sarny (on a brown stottie with Bertolli spread)
Lunch: Jacket spud with tuna mayo and beans
Snack: Grapes with natural yoghurt
Dinner: Chicken breast with peas, cauliflower, brocolli, hash browns and gravy
Snack: Toast with lemon curd (3 slices of Hovis Oat)
Tags: Fitness
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So I did go this morning, but decided to take it easy and walk, albeit a faster walk (peaking at 3.4 mph). Even just doing that I could feel the familiar ache in my shins. Looked it up when I got to work, shin splints. I know I need some running shoes, and they are on my list, but I think it’s most likely caused by going from only using the cross trainer for cardio to something which is high impact. Annoyingly I’m going to have to slow it down, so I’m getting my bro to sort out a weights routine for me (low weight / high reps) which I can use to split up my gym week, only using the treadmill on alternate days. I’ve also resigned myself to the fact that I’m going to have to take it slower on the treadmill and build up to running. At least it’ll give me to time to save up and get some running shoes.
I forgot to take my USB stick in with me, so today’s stats are an estimate.
Today’s stats:
Calories: 261 cals
Distance: 3.19 miles
Time: 45.01 mins
Avg Speed: Unknown
Avg Heart Rate: 101 bpm
Food:
Breakfast: Poached eggs (2) with brown toast (2 slices)
Snack: Chocolate pastry twist
Lunch: Jacket spud with tuna mayo and beans
Snack: Sausage bap (2 sausages, brown bap)
Dinner: Salmon fillet with salad and hash browns
Snack: Toast with raspberry and vanilla jam (I think)
Tags: Fitness
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I struggled this morning. My shins are aching more and it was uncomfortable to run. Consequently I only ran for about 5 mins, and walked the rest. I also cut my time to about 45 mins. I may have to have a rest day tomorrow…or just walk.
On the plus side, I’m starting to find my pace. So far I seem happiest between 2.8 – 3.0 mph for walking, and 4.2 mph for running (well, jogging really, but it’ll soon increase). Not the most productive of days, but better than nothing.
Today’s stats:
Calories: 262 cals
Distance: 2.38 miles
Time: 45.01 mins
Avg Speed: 3.17 mph
Avg Heart Rate: Unknown (guess I didn’t hold on to the bars for long enough)
Food:
Breakfast: Poached eggs (2) with brown toast (2 slices)
Snack: Grapes (a handful)
Lunch: Morrocan lamb stew with pitta breads (2)
Snack: Grapes with natural yoghurt
Dinner: Jacket spud with cheese and beans, 2 fried eggs, 4 rashers of bacon – Ok, so not the healthiest option, but you have to make do with what you have in
Snack: Toast (4 slices of Hovis Oat) with bertolli spread and Relish raspberry and vanilla jam (best jam ever!)
Tags: Fitness
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Didn’t quite manage to match up to yesterdays pace, but then it’s early days. I’ve noticed that my shins and lower back tends to ache after a short while when running. Not sure if this is just because I’ve never done this before, but I’ll be keeping a close eye on it.
Today’s stats:
Calories: 344 cals
Distance: 3.11 miles
Time: 59.03 mins
Avg Speed: 3.16 mph
Avg Heart Rate: 118 bpm
I thought it might also be worth trying to keep some sort of food diary to remind myself what I’ve been eating.
Food:
Breakfast: Porridge with honey
Snack: Grapes (a handful)
Lunch: French onion soup with 4 baguette slices (buttered with Bertolli)
Snack: Grapes with natural yoghurt
Dinner: Fajitas (3)
Snack: Slice of Key Lime Pie
Tags: Fitness
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