This is the programme for this week. I have managed to loose a kilo over the week and also a few cm's from the hips, bust and waist area. Excited about my mini triathlon that I completed yesterday, felt strong and know which areas I need to work on.
Week Five – 28 February BUILD
Monday Weights/run (back, biceps, legs, abs)
Tuesday Bike/swim
Wednesday Weights/row (shoulders, chest, triceps_
Thursday Bike/swim
Friday Weights/run (back, biceps, legs, abs)
Saturday - OFF Day (jam class, 1hr cardio)
Sunday - Dons mini triathlon (2km swim, 4km bike, 2km run)
Monday, 25 February 2008
Sunday, 17 February 2008
Back on track
After fighting a cold this week I am back on track with training, a couple days in bed makes you feel heaps better. Went to Randwick and did bodyjam this morning, Jess did an awesome class and I felt the week off as my energy levels were lower than normal....
The next couple weeks is build phase - looking forward to getting three weight sessions in a week as well as swimming three times and a spin class and running once. Am following Jillian Michaels fitness to decrease body mass and increase lean muscle mass. Check out my other blog - http://donsfitnessblog06.blogspot.com/ quite a disciplined training programme but one that will give me excellent results. It is easily accomplished with a good diary that is organised and shopping to have the fresh ingredients for meals.
Looking forward to my next post after a busy workout week.
The next couple weeks is build phase - looking forward to getting three weight sessions in a week as well as swimming three times and a spin class and running once. Am following Jillian Michaels fitness to decrease body mass and increase lean muscle mass. Check out my other blog - http://donsfitnessblog06.blogspot.com/ quite a disciplined training programme but one that will give me excellent results. It is easily accomplished with a good diary that is organised and shopping to have the fresh ingredients for meals.
Looking forward to my next post after a busy workout week.
Monday, 11 February 2008
Eating and drinking
Time to implement the eating/drinking plan to help with my fitness goals.
NO
Sugar (lollies, icecream etc)
Alcohol at ALL
Processed foods (flour, packaged meats, bacon)
Dairy products
ONLY
Fish
Chicken
Vegetables
Fruit
Wholegrain rice
Oats
Eggs
Rye bread
Soy milk
Herbal tea
Feta or goats cheese
Limit
Saturated Fats (stick to olive, avocado, nuts)
Caffeine (one coffee a day)
NO
Sugar (lollies, icecream etc)
Alcohol at ALL
Processed foods (flour, packaged meats, bacon)
Dairy products
ONLY
Fish
Chicken
Vegetables
Fruit
Wholegrain rice
Oats
Eggs
Rye bread
Soy milk
Herbal tea
Feta or goats cheese
Limit
Saturated Fats (stick to olive, avocado, nuts)
Caffeine (one coffee a day)
Wednesday, 6 February 2008
Training Diary
Training is going really well have managed to stick to my programme and enjoying the challenge. Sunday I made Sanmari walk from my place in Erskineville to the Ian Thorpe pool in Ultimo (in the rain)! Good walk, followed by 22 laps (just over 1km) we then caught the bus back to Newtown and went for a big lunch at 23opm... we left the house at 11am.... we were starving, couldn't get words together - the protein bar we shared at the pool just didn't cut it for energy. Wishing we had of put those banana;s in the backpack.
Day off Monday (headache, off work) and yesterday. Trained this morning at Darlinghurst gym with Sera. I started off earlier with 15minutes on the cross trainer and managed to do 2.5km. Then did a further hill set on the treadmill for 10mins before getting into the boxing, jabs, upper cuts, step ups, push ups with the finale of 100 crosses each. We repeated this a few times each and then did more push ups and stretched.
Bike and swim tomorrrow, aim to swim 46 laps to get 1.5kms. Friday will be weight training in the morning and walking home after work. Saturday is my day to do Jam at Darlinghurst, it is a cardio session but for me it is about the awesome class, the fun atmosphere and the music rocks, needless to say our instructor Sean is awesome.
Next week will be implementing running into my weekly routine. Will do this same day at weight training... still on base programme for another week.
Day off Monday (headache, off work) and yesterday. Trained this morning at Darlinghurst gym with Sera. I started off earlier with 15minutes on the cross trainer and managed to do 2.5km. Then did a further hill set on the treadmill for 10mins before getting into the boxing, jabs, upper cuts, step ups, push ups with the finale of 100 crosses each. We repeated this a few times each and then did more push ups and stretched.
Bike and swim tomorrrow, aim to swim 46 laps to get 1.5kms. Friday will be weight training in the morning and walking home after work. Saturday is my day to do Jam at Darlinghurst, it is a cardio session but for me it is about the awesome class, the fun atmosphere and the music rocks, needless to say our instructor Sean is awesome.
Next week will be implementing running into my weekly routine. Will do this same day at weight training... still on base programme for another week.
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