Tuesday 23.03.10

Hello! I'm back. It's been a while hasn't it? Well, where do i start? The last 8 weeks, yes that is 8 weeks have kind of flown by in a "not training way", but also feels like an age in a "baby growing" way!

I have learnt so much about my body during this time. My weight is currently 12:8.4 st and is in actual fact less than when I began the training break. Sounds good right? Not at all. I look in the mirror and all I can see is fat in all the wrong places. The muffin' lovin' is back big time! My whole body shape has changed. Ouch!

So in a nutshell I have obviously lost muscle mass and evened it out with unwanted fat! Not surprising though, I tried my best to keep my food diary under control over the last the 8 weeks and looking back I was over eating 400-600 of my normal TDEE (Total Daily Energy Expenditure) calories a day.

So the hemorrhaging of calories is over. I have returned to the gym (last week) and begun a new routine concentrating more on 5 day Cardio, both LISS (Low Intesity Steady State) and HIIT (High Intensity Interval Training) to burn this excess flabber, with a full body workout once a week. I plan on keeping this up until I am happy with my both my weight and body shape.

As I previously mentioned, I have already returned to the gym last week where I mixed Cardio including a 5k run and a mile swim and a full body workout. It felt fantastic to be back and I evened surprised myself how easy it was to run 5k and swim the mile, I honestly thought I would have to give up half-way through, an expense of having the time off. The only downside I witnessed is the lack of strength during my full body workout and the way my DOMS (Delayed Onset Muscle Soreness) have continued from muscle group to muscle group over the last 4 days. My upper chest today is killing me, when it has been good all weekend?!?! Strange!

 

 Tuesday 26.01.10

Welcome along "Samuel Harry Selden" who was born on Friday 22.01.10 at 10.54am following a whole night of labour and argonising pain (well for my wife). Weighing in at 7lb 8oz, he is 51cm long with managed a tidy 126 average hbpm throughout the 12hr duration of labour. Wow! What a cardio session. He's my little man, my new best friend and of course my future training partner. LOL.

Ok speaking of training, I have currently put it all on the back burner while we get through the first part of getting to know Sam's sleeping habits and patterns. Currently I am running on 9 hours sleep since last Thursday so as you can imagine my energy levels are very very low. Sleep deprivation is just around the corner and we all know how that can effect unwanted weight gain. The lack of sleep affects our hormone levels, namely our levels of leptin and ghrelin, many physiological processes that depend on these hormone levels to function properly, including appetite. Leptin is a hormone that affects our feelings of fullness and satisfaction after a meal, and ghrelin is the hormone that stimulates our appetites. When you suffer from sleep deprivation, your body’s levels of leptin fall and ghrelin levels increase. This means that you end up feeling hungrier without really feeling satisfied by what you eat, causing you to eat more and, consequently, gain weight.

Not only that but the lack of sleep can effect your decision making. I can already feel the effects of this, I went to buy a paper yesterday lunch time and while I walking back to my office I noticed that I had also bought a BIG bar of Cadbury's Fruit & Nut. Naughty! It's still sitting on my desk!

So my latest challenge is to try and keep my diet tip-top while I'm out of action. Culinary second thinking and squeezing in some unusual nap times should help, although I do expect to put some weight on. I think I already have to be honest. Fingers crossed. Speak soon guys.

 

 Monday 18.01.10

On Friday I finished off last week's training with an awesome Back n Bicep work. Today I am still suffering from the DOMS (Delayed Onset Muscle Soreness), Saturday I felt my Biceps kick off, yesterday it was my lower back and today my Lats are very painful indeed. More than normal to be honest, so rather than put more unnecessary strain on them I opted for a complete LISS (Low Intesity Steady State) 40 Mins Cardio session this evening.

On another note: I, well 'WE' should I say are still waiting for our baby boy to be born. The due date was yesterday, but as my wife pointed out that only 5-6% of babies are actually born on their due date. Usually they only let pregnancy extend for 10 days, so with that in mind, let the countdown begin. Although I expect to see the little fella before this. Hopefully :)

 

 Wednesday 13.01.10

As expected my Tricep and Chest DOMS (Delayed Onset Muscle Soreness) has literally exploded since Monday night's workout. In actual fact it is worst today. This extended DOMS (Delayed Onset Muscle Soreness) is typical after having some time off. It hurts, but it is a lovely reminder of the hard work that you put in.

Yesterday's workout consisted of 5KM jog/run and a 20 minute Obliques & Abs Circuit workout, so I expect those DOMS sometime on Thursday! Total calories burned yesterday was 650 and taking my current BMR (Basal Metabolic Rate) of 1834 into consideration along with my food intake I finished up with a deficit of -417 calories.

Keeping this kind of daily calorie deficit should help you drop weight consistantly. Pleasantly, I was 1lb down this morning making me down 1.6lb on last week's Wednesday weigh in. All in all I am averaging about a pound a day. The weekend usually puts at end to this, but hey we have to live a little right?

Tonight's planned workout is a brutal leg and delts workout. A quick warm up to start, I plan on hitting the smith machine for squats, then the leg press for more punishment, followed by the leg and calve extension. Then on to the free weights for some delt (shoulders) management. Front, middle and rear delts will be aimed at using the shoulder press, seated reverse curl, front and side lateral raise. All going well, I will finish of with 12 minutes of HIIT (High Intensity Interval Training) on the bike. Ouch!

 

 Monday 11.01.10

At last. Ahhh. I have just got back from hitting the weights and it feels so good. My re-entry to the Big Boys gym was made up of a grueling Chest & Tricep workout. I released the lactic acid build up by finishing off with 10 Mins HIIT (High Intensity Interval Training) on the treadmill. I am aching already, so that has to be a good sign, right? Well I'll let you know how it feels in the next update.

 

 Thursday 07.01.10

Following today's cardio session my legs are shot! I did 50 mins worth of staggered cardio, first was the treadmill, a modest steady jog 350 calorie burn in 30 minutes, then came 10 mins worth of the cross trainer hill climb, followed by a gruesome 10 minute HIIT (High Intensity Interval Training) on the bike to finish and flush out my legs. 600 calories gone! I'm sitting here this evening and my legs are screaming! All good though!

While I was cardio-'ing' it again today I realised that tomorrow is my last hardcore cardio session of the week. I am itching to hit the weights again and am really looking forward to next week's mix of both cardio and resistance training. Providing I haven't become a Dad again. Mmm...

 

 Wednesday 06.01.10

I mentioned the weather was getting cold here in the UK, well it turns out that it's the longest cold snap we have had since 1981. There is more to come too, with no end in sight according to the met office. Everytime we have a bit of snow I still cannot believe the amount of disruption is causes. People panic buy, schools close, the lack of salted roads causes accidents left right and center and then there's the whole public transport system which comes to a complete stand still. On a positive though, I guess it worked in my favour today, I had the whole gym (see car park above) all to myself at lunch time, fan-bloody-tastic!!

So far this week has been good both in and out of the gym. My diet has been tip-top, no foul-ups, no 'give ins', no excuses, just plain old fashioned clean foods. I am now including my BMR (Basal Metabolic Rate) within my daily calorie count and I am pleased to say that along with exercise deductions I am averaging -500 cals a day.

My training enthusiasm has returned too, considering the current climate conditions I actually made it to the gym, look how many people didn't. Some just need an excuse.

Yesterday's session was a mixed bag, all on the treadmill. I started with a 10 minute non-incline jog, followed by a 10 minute full-incline walk and finished it off with 12 minutes HIIT (High Intensity Interval Training) totalling 500 calories and over 5KM in distance.

Today's session was entirely on the Cross Trainer, I did a steady 45 minutes LISS (Low Intesity Steady State), followed by an ab workout. I decided to do LISS (low Intensity Steady State) training as the bottom of my legs have become a little sore. I think the hard come back on them (HIIT on Treadmill) has taken its toll. I don't want shine splint again!

Well all going well, today's diet and training should bring in a nice calorie deficit of -536. Don't forget to let me know how you guys are doing this January. Take Care.

 

 Tuesday 05.01.10

Happy New Year! I hope your festivities and shenanigans went well and you managed to keep that unwanted weight off? I unfortunately didn't and my January belly is looking hidious! It was that last beer that dunnit! You know how it is.

Nonetheless it's a starting point. My weight yesterday (4th Jan) was an amazing 12:11.4st, that's an increase of nearly 6lb since the middle of December. Hopefully some of it will be water weight, but I am 100% positive that the rest is unwanted body fat. I know that men are suppost to produce a sympathy belly when their wife's are pregnant, but I think in my case it's all self inflicted. Doh!

It does have it's positives though. When I left for work this morning it was -4.5 and the temperature is getting up to a whopping 0 degrees today, there is frost everywhere and most of the country is getting covered with snow (again), however I have that little extra bit of flubber to keep me warm! Mwahaaha.... erm!

Obviously I need to fix this, so without any hesitance I jumped back onboard yesterday full steam ahead. First thing I did was hide the remaining goodies left over from Christmas (out of sight, out of mind and all that), then created a new diet from scratch, it's back to the salads, sweet potato, nuts, all the veg, fruit and healthy snacks. I plan on keeping my daily calorie intake to a deficit of (1900 - 2100) with 30-45 minutes hard cardio everyday to help push start this body fat weight loss. I will be using a new supplememt along the way too, but more about that later.

My first New Year's training session went well, I did 40 minutes cardio (XT & Treadmill) which included 14 minutes of punishing HIIT (High Intensity Interval Training). I followed this with a moderate abs workout. So that's it, I'm out the starting gate and on my way once more.. it feels good and even though I have an expected pitt stop due very soon, I am prepared to stay positive throughout.

 

 Thursday 24.12.09

This is my 2nd week back at the gym following that god awful cold / flu bug thing and today my training included a quick warm-up and a moderate delt workout. The thought of Christmas has dented my enthusiasm this week. I am so looking forward to the time off and yes.. I expect to be a couple of pounds heavier by the end of it.

I will be tidying up my weight stats and myo tape measurements over the christmas period as they have been neglected over the last couple of weeks due to work commitments and available free time! Everything has been recorded just got to upload the stats.

Well, I'm going to keep this one short and start enjoying the festive festivities immediately, so it only leaves me to say on behalf of my heavily pregnant wife and myself - thanks for stopping by, we hope you get everything you asked for and have a wonderful Christmas.

 

 Tuesday 08.12.09

It's usually this time of year when I suffer from a cold or flu. And that's exactly what I have just had! For the last 10 days I have been suffering from a heavy cold / flu, hence no updates here. It's been awful, all motivation has been squashed, diet out of the window and sleep well.. what sleep? Constantly coughing, continious sore throat (even lost my voice at one point), no taste and living on tablets, soup and strepsils are no substitute for much sleep and quality food!

It's only today I actually feel like my old self, well nearly my old self. I haven't been to the gym in 10 days and it feels like a lifetime. I know my body still hasn't recovered from this miserable bug so I am planning returning this week for some gentle CV and light resistance. I have my myo tape measurements coming up tomorrow so it should be interesting to see the damage.

As this has interupted my current diet plans I am going to have to re-think what I am going to do. Christmas is coming up and although I'm not going to pig out, I am going to enjoy this wonderful time of year. I cannot wait for the break from work and being to relax and spend quality time at home with family and friends. Our baby is due in the New Year so I know this is going to be a tough upside down period when it comes to training. I'm re-thinking!

 

 Wednesday 25.11.09

Just a quick heads up as I'm having another working week from hell. It's coming in from all directions at the moment which is always good, but it leaves me with very limited time for ME. Obviously my gym takes priority over everything else so I can safely say that my focus remains unblemished and my routines reflect this so far this week.

Last night's Legs n Abs session was top notch. I now love and adore the 'plank' move especially when adopting different techniques during the routine. It nearly killed me of course, but I love it! Also introduced an Obliques 'Tri-Set' routine! I will go into more depth on these when I have more time. Gotta go.

 

 Friday 20.11.09

Been an upside down week for me this week due to work commitments, but the good news is that I managed to cram in ALL my sessions. Admittedly I had to double up workouts on one of the days and this evening's finishing session was out of this world! 2 hours of pure blood and tears! I don't think I've worked that hard in the gym EVER! My abs are already killing me tonight and my biceps are ready for bed! God knows what I'm going to feel like tomorrow. Fingers crossed ok as I have another mammoth session planned for Sunday!

My diet is going great. I haven't swayed or altered anything, infact I think I have become a bit obsessed with carb, fat and protein ratio's. I think tomorrow's weigh in will be interesting. I don't think it's going to be a big improvement on last weeks, but one thing is for sure, I feel tight! My arms are showing some excellent definition and my obliques are giving off the visible vertical lines (can I say that?).

I am absolutely loving this diet! There is a slight restriction but you are able to overcome it with the necessary intake of carbs around workouts. It's working! I get close to feeling grumpy and irritable, but then I get the carb re-fill and everything is fine and dandy, even more so after my workouts. Swa-eet!

Thanks for all your support with this by the way, some of you have suggested some really good ideas regarding low carb snacks, believe me it has become valuable knowledge. Keep 'em coming and have a great weekend!

 

 Saturday 14.11.09

As promised my weight stats for this week. On monday I was 12:10.4 stone, today my weight is 12:5.8 stone which I am very happy about. It would seem this diet and training schedule is working!

Some of you have commented on the lack of recent photo's so I have decided to post one this morning that I took last night. I will post another at the end of my diet in 6 weeks time, hopefully there will be a difference. Have a good weekend!

 

 Friday 13.11.09

Just finished off this week with a slow but grueling bicep, abs and obliques workout. It feels like the cherry on the cake as I haven't been this positive, or strict with myself in months. The new diet has had an excellent effect on my dedication and focus, I have been 110% committed in ALL areas and I am excited about tomorrow's weigh in. I'll post the stats tomorrow. See ya then.

 

 Wednesday 11.11.09

It's day Three of my Low-Carb-Diet and everything seems to be going very well. I have not slipped and have kept to my workout routines, possibly even pushed a little harder if anything. Last night I did a 60 minute Delts and Traps workout including 300 cals cardio and following todays swimming session I'm feeling very tight in this region.

My concentration is also up, it reminds of The Keto Diet in alot of respects. It would seem the more dedicated I get, the more determined I am. I recently noticed some old dirty habits coming back to my diet and workouts, but this week I have enjoyed flushing them out, burning off the deadwood so-to-speak. I'm getting the old bellie rush before entering the gym! Now that's been a while!

Keep up the good works guys and remember if you have any questions, just ask!

 

 Monday 09.11.09

I've spent most of the evening working out the next 6 weeks food requirements.

Being a bit miffed at my recent unwanted weight gain (2.5lbs in two weeks) I have decided to kick start a low carb diet. My last attempt at a diet was The Cyclical Ketogenic Diet which to my surprise was a massive success although I found it very restrictive.

My plan this time is to cut my intake of carbohydrates once more monday - friday, but with an allowance of up to 70-80g per day, where most of this would come from a mixture of slow (pre-workout) and fast (post-workout) GI carbs. The weekends would consist of an increase in carbs (carb-up) to restore my energy levels.

I'm not sure how well this is going to go, but with a potential break from it all (our baby's imminent arrival - Jan 2010), I know it could be useful to lose a few pounds in a kind of "headstart" kinda way!

 

 Tuesday 03.11.09

Wow! What a great weekend. Us Brits don't normally celebrate Halloween that much, but this year the stores were full of it and I couldn't help getting involved and even pulped a pumpkin.

And the weekend just got better when my blog / journey got mentioned on JohnStoneFitness.com forums. Talk about chuffed! I have followed John for many years now his influence is one the main reasons behind my life change and this blog! I would just like to say thanks John if you're reading this.

Well this week could have started better. I skipped the gym yesterday and decided to extend my weekend so that means I'm a day behind. Not too worry as I plan on making up for it BIG time! This week will see plenty of HIIT, usual weight training and I plan on getting back in the pool (for one reason or another it's been a while). Chest n Triceps are going to get a grilling later. Yah!

 

 Saturday 31.10.09

The end of this week was tough! I'm not sure if I have completely recovered from my cold or whether my sleeping patterns got disturbed, but I definately felt increasingly tired towards the end of the week. I had to work late a couple of times this week, so I didn't get the best of night's sleep either, but fortunately I was able to grab a good 9 hours last night.

I plan on taking it easy this weekend, spend some quality time at home, re-fuelling, watching a scary movie or two and sorting out the pumpkin. Happy Halloween everyone!

 

 Wednesday 28.10.09

Hey people! I'm back! Thanks for all the get wells I really appreciate it. I had a thick congesting and sinus hitting cold which included a re-occuring sore throat, endless sneezing and a wheezing irritating cough (it's always worse for us guys, it's just the way it is, obviously).

I still have a little bit lingering, but hey, you have to get on with it and "it" would seem all good. I've had a really good week so far. Complimenting my last statement it would seem yet again that "what hurts you only makes you stronger" as I have been pumped this week, probably boosted by the re-introduction of deadlifts! God! I miss them. What a difference! I have endured today some of the best doms in a while. Following tonight's delt workout I can honestly say that there is not a muscle in my body that doesn't feel tight. Onwards and upwards!

 

 Tuesday 20.10.09

Not happy! I woke up in the middle of the night with a throat full of razor blades, well that's how it felt! And today I feel like death! It would seem I have been unsuccessful in side stepping my daughter's cold she encountered over the weekend.

I feel numb today, everything is surreal and like a dreamworld. I can't even be bothered to be annoyed about this, I have no energy. I managed an awesome Back n Bicep workout yesterday, but I think I will be putting everything on hold until I feel better. Where's the Lemsip?

 

 Friday 16.10.09

Another excellent week of training! I have been so busy with my work that everytime I decided to sit down and write this blog, I was too knackered and I knew whatever I wrote would have been gobbli-goop and worthless so I have waited until now.

I decided to do leg day on Monday to get it out of the way, thinking that this would be the most brutal workout this week, but in actual fact it wasn't halve as bad as last weeks! I took my myo tape measurements and my legs have increased slightly. I also chucked in a gorgeous abs, lower back and obliques workout during the session.

Tuesday's Chest n Triceps session was awesome. Following the cable flyes, dumbell bench press and dips, I intergrated a tricep superset on the cable machine: overhead tricep extension followed by tricep pull down extension. The pump is incredible if not a bit painful, but it's all good :) My triceps have never felt so huge!

Wednesday was all out cardio day, I managed a 1 mile swim in 35 minutes and then 8 miles on the cross training in the evening, total 900 calories burned!

Yesterday was Delts n Traps day. I am really getting into my Delt workouts lately, there are so many different ways to work the delts, you can never get bored. My trap workout caused a little pinch in my middle back so I eased off a little bit. I can feel the bleeders today though, ouch!

To finish the week off I am planning on a modest Back n Biceps workout tonight, chin ups, one arm dumbell row and lateral pulldown followed by EZ Curl Bar bicep curls (21's) and concentration curls over upright bench. Wish me luck! Have a good weekend all!

 

 Thursday 08.10.09

Can you believe my triceps are still kicking up a stink from Monday's Chest & Tricip workout! If I stretch them they kill! And to match that pain, Tuesday's Legs DOMS has caught up. I knew it was a good one, but don't remind when I'm trying to get in and out of my motor without looking like a dick!

DOMS or Delayed Onset Muscle Soreness has been mentioned many times on my blog but I don't think I've ever explained exactly what it is. I did a little research and so I thought I'd break it down for you.

Delayed Onset Muscle Soreness is the direct result of muscle fibre tear usually caused when exercising vigorously (weight training especially), it can be worse when lifting heavier weights and usually starts 6-18 hours post exercise and can last around 24-48 hours depending on how hard you have worked.

Some say mild stretching can ease the soreness but a working remedy has never been discovered. You just have to "bin a grear it" so they say! I personally notice Delayed Onset Muscle Soreness more when I start a new routine or return to an old one. I like the feeling of Delayed Onset Muscle Soreness because it's an excellent indication of how hard I have pushed myself.

 

 Wednesday 07.10.09

I would like to say thank you to those of you who emailed me in regards to my 'pain in the arse' neck niggle. I took onboard your advice and have now purchased a new pillow, so far the results are good ;)

Last nights training was awesome. Knowing I was going to hit the gym hard I was 100% proficient with my prep. I fuelled up on oats with fresh banana and honey (tasty) an hour before and also got my arginine in 40 minutes before lifting. I was feeling very charged by the time I pushed those gym doors open. My warm-up whizzed by and then I hit the smith machine for some heavy squats. I mixed it up a bit and did 12,6,12,6,8,8 sets, by the time I'd finished I could hardly walk up the stairs to the other gym room!

Onwards and upwards I continued my workout with leg, calve extension and some weighted lunges. Following this I hit my obliques for some serious punishment, then some ab crunches and finally an uphill walk. After a good stretch I headed off home feeling a little battered but nonetheless on an endorphined high! Why can't all workouts be like this!

 

 Tuesday 06.10.09

I pretty much blew a massive hole in my diet strategy over the weekend. I think I experienced a little of my old "self-destruct" mode. There was alcohol, then there was more alcohol followed by a chinese banquet and then... yeh you've guessed it!

I have no answer as to why I did this and I am definately not going to ponder on it! So normally following such a blow out I would usually feel guilty, no, infact very guilty. The only feeling it left me with was a bloated belly (2lb up this week) and a slight morning headache - I consider that getting off lightly!

However, the return to my training this week has brought forward a clearer mind. Its like I needed to do it to get rid of the last 20 months of enforced diet restrictions that have been hanging over me! I feel almost refreshed, a clean slate has been created. So following yesterdays amazing Chest N Triceps (Unilateral Training) its back to the grindstone. No internal Sat-Nav for this journey, I've travelled this path before and I know it well.

 

 Friday 02.10.09

This week's training hasn't been as "up there" as the last couple of weeks. I guess you can't win all the time!

One thing strange I have noticed this week is that during the evenings following my resistance training I have suffered from severe nasal congestion and running nose. On both occasions it has kept me awake most of the night. I have done some research on the internet and I think I might be suffering from "Exercise Induced Rhinitis". I have always suffered from Hayfever and the symptoms are very similar, just strange why it has started to happen now and always after lifting heavy weights (vigorious exercise).

As well as not having the best of night's sleep, the return of my neck twinge (upper right trap) has been niggling again. I'm sure this is work related, so I'm looking forward to having a completely free weekend to relax and unwind from it all. Have a good weekend guys!

 

 Tuesday 29.09.09

I took yesterday (monday) off and rested up an extra day. Lunch time I went swimming and I was positively buzzing with explosive energy, more so than normal. I made it to 1100m before taking a breather! Feeling refreshed I am totally revved up for this week's training! Bring it on!

Last night I tried a new meal. Basa fish! It was absolutely delicious, tender soft with a mild flavour. I'm not a fish fan, I always stick to the basic stuff like salmon, cod & tuna and very rarely try an alternative. The Basa fish - Pangasius Hypopthalmus, is a type of catfish in the family Pangasiidae and they are native to the Mekong River Delta in Vietnam and Chao Phraya basin.

The body of a Basa fish is stout and heavy. The rounded head is broader than it is long, the blunt snout having a white band on its muzzle. Basa fish can be found in large rivers, in rapids and in deep, slower reaches. They feed on plants and spawn at the onset of the rainy season. Basa fish is white, pinkish and is available all year round. It's full of protein and low in fat (saturates) and so a complete winner if your dieting or wanting to put muscle on. Try some!

 

 Tuesday 22.09.09

Why do weekends go so quickly? Saying that it's already Tuesday! I carved up the pool this lunch time, no personal bests, but my deltoids are are giving off some burning feedback after last nights delts n traps workout.

Last nights training consisted of Smith Machine Shoulder Press, then Dumbell Shoulder Press, Bent Over Reverse Fly and Alternating 10KG Disc Front to Side Lateral Raise (murderous 3 sets). All polished of with EZ Curl Bar Upright Row, Dumbell Shrugs & EZ Curl Bar Upright Row with controlled Push Out. Boom!

 

 Wednesday 15.09.09

Last week's training was up there with the best and it looks like this week's is going to be another cracker. I have been really pushing the weights and it would seem I have returned to form. My nutrition this week has been strong, I have eaten the right foods at the right time, my supplements have been 100% and my dedication on fitness has been on top form.

The only negative I could point out is the fact that I have had the most awful nights sleep over the past two days. I'm not sure if it's gym related - the growth hormone (GH) kicking in, but it reminds of when I started doing deadlifts for the first time. Know matter what, I couldn't get settled, kept dozing then a sudden twitch would wake me up. Then wash, rinse, repeat! Also my little girl seems to developing a cold, she was awake most of the night too. She's been back at pre-school 2 weeks and it looks like the snot troopers are doing their worst already! Noice! All in all, I probably got about 3 hours good sleep last night!

Saying that, I don't feel too bad today. Just as precaution I have started taking echinacea. This wonderful herbal supplement helped me bypass most the dreaded colds of last winter and therefore I always make sure I have a ready supply. Echinacea works by stimulating and strengthening our body's immune system, it has antiboitic properties and is used to treat various infections including the common cold and flu.

I have cardio training planned for this evening (5KM Run) followed by some gruesome ab crunches. Looking forward to it!

 

 Thursday 10.09.09

Hi everyone! Wow! What a week! It was my birthday on Tuesday (34 - ouch!), we had another baby scan yesterday and it's the wifey's birthday today! It's been a week of good news, I have maintained my training ALL week so far, mixing up cardio and weights, I did treat myself to a few Budweisers and a Dominos pizza on Tuesday night but made sure I put extra effort in the gym to compensate this little midweek celebration. And yesterday we found out that our little growing baby is a BOY! I am totally made up with this news, excited doesn't even come close! We have been blessed with both and consider ourselves very lucky. I have of course instinctively adopted the stereotyped father son attitude with thoughts of scalectrix, lego, karting, model railways and the occasional rough n tumble! I cannot wait to meet him..

Finding it hard to follow that I'm going to mention the rest of this week's training. Tonight's workout will consist of hard resistance for my legs, then a lunch time session of cardio swimming tomorrow followed by a grueling back and bicep session planned for tomorrow evening to finish the week.

 

 Friday 04.09.09

My original plan this week was to do cardio mon-thurs with a full body workout on friday. However, yesterday a late minute decision meant that I ended up doing one of the best chest workouts I have ever experienced. Not sure if it's because I have had a break from the weights recently but today the DOMS are already kicking up a massive stink. So much so that when I was swimming at lunch I thought I would only manage a few lengths! How wrong was? I ended achieving another PB, one mile swim (1600m) in an awesome (for me) 33 minutes, 52 seconds!! Get in!

 

 Wednesday 02.09.09

Yesterday's cardio session was fantastic. I totalled over 900 calories which included my swimming session, another 5K run and 100 sit ups. It was raining in the gym, well it felt like it. I am also happy to report that I managed my run without any problems, no bloody toes, nipple rub or stitch! My weight this morning was a little disappointing (12:9.6) - up nearly 2lb for this time of week, but I'm not going to let that bother me. I feel positive so that's all that matters. Onwards and upwards folks.

 

 Tuesday 01.09.09

It was the UK's last Bank Holiday Monday yesterday so the beginning of my training week has already been dented. Spending time with my family on what was classed as the last summer's day in good ol'blighty was too much of a temptation and I relented in catching some rays and enjoyed some quality time at home. It's not a problem though because I am still fuelled with last week's enthusiasm for all things training and calorie burning. I really enjoyed last week's training, all 3251 burnt calories worth! It would turn out that having a break from the heavy weights worked for me. For most of the week I did cardio and on Friday I did a full body workout using light weights and had an awesome pump for most of the bank holiday weekend.

Well it's Tuesday and that means it's back to work :( but it's also time to hit the pool this lunch break. Have a good day!

 

 Thursday 27.08.09

It would seem I have a new philosphy "Health is the new wealth". I am feeling so much better already and I know why. I have kept my workouts realistic, have not touched a drop of alcohol nor eaten anything bad, have gone to bed early and have taken time to relax when possible. My blood pressure reading on Monday was 177/95, whereas today it was recorded at 144/84 with a resting heartbeat of 58. My weight was 12:10.4 on Monday and this morning it was 12:7.8! This is a good start.

Tuesday night's session consisted of a 6KM run which I did in just under 40 mins, I suprised myself with this as I have not ran (jogged) this way for ages and normally I would give up after 10 minutes, but somehow found the energy to continue. Just one thing though, I wish I had cut my toe nails before I decided to do it as when I removed my socks they were covered in blood stains. I didn't notice at the time. A little tip there. Sorry if I grossed you out! Have a good day.

 

 Tuesday 25.08.09

Ok so I went to the gym last night, ready to get back on course and push hard, but on my way in something crossed my mind. I was wondering if my neck twinch, and the recognised start of those terrible migraines of last year had anything to do with my blood pressure? So I asked one of the gym instructers to test my BP. She tested it and said that there must be something wrong with the machine. She did it again, paused for a second and got another instructor to assist. They both went through the process while I sat there knowing what they were going to say. " It's SKY HIGH!". I have been advised to visit my GP and keep my exercise moderate. Nice! Where the f#ck has this come from?

UPDATE: 2.00pm I am really pissed off with myself at the moment for lettings things go over the last couple of weeks. I honestly thought that I could have break from it all, including my job, training and diet and then reap the rewards afterwards. Come back fresh and raring to go. Instead I am left with an increase in weight of nearly 4lbs, a wobbly belly, high blood pressure and an overwhelming feeling of guilt and confusion.

My only answer to all this, is to take this frustration and turn it positive. Consider it a major kick up the arse.

So, that's what I did at lunch. I slashed my swimming PB by over one minute and completed 1 mile (64 lengths) in 36:41sec. Have some of that!!!!! Grrrh!

 

 Monday 24.08.09

Last week's training was yet again a bit mixed up. My neck twinch is still there and at one point I thought I could feel the horrific headache of last year beginning to return! It's weird that it's exactly the same time as last year. Does heat and humidity have something to do with it? I guess I'll never work that one out. All I know is that I am going to keep a close eye on it!

Ok as I previously mentioned, last week was the end of my work holiday is one respect, but in another it wasn't the end of my diet holiday. The dreaded craving for alcohol took over me and I will admit that I had a few too many at times! I know this is stupid, but I couldn't budge my mind set! It would seem I am 'all of nothing' even when it's about drinking alcohol. So I have written last week's training off, I got nothing good out of it at all. My weight increase confirms this!

So, using the 'all of nothing' technique once more I am going to hit this week hard on the right side of things. No alcohol, no gym session skipping, no corner cutting and no excuses.

 

 Wednesday 19.08.09

I'm going to be honest with you, yesterday's chest and tricep workout was awesome! More so than normal, even though I didn't have my usual spotter. It's probably down to the fact that I have had a week off from lifting. I was weaker than normal but todays DOMS are kicking my arse and I love it!

I will also admit to extending my holiday and enjoying a great summer evening's BBQ with friends (probably the last) this evening, so I skipped my training and soaked up the remaining precious rays and enjoyed a good oiling! I will get back to my usual training schedule asap. Fingers crossed for no sore head tomorrow!

 

 Tuesday 18.08.09

Wow! What happened there! My holiday week zoomed past! Feeling re-vitalised and full of energy I think it's time to get back on board with my training and tackle the 3 extra pounds of weight I've managed to put on!

There's no time like the present so I'm going to kick start todays double session with a lunch time swim, followed later by a chest and tricep workout including some HIIT to finish. HIIT is going to play a big part in my training over the next couple of months!

 

 Monday 10.08.09

Last week's training was a little up and down. The weather was fantastic and I gave in and skipped a gyming session in favour of a mid-week BBQ. Unusually, I didn't feel too guilty about this which made me question my recent direction.

I know my weight has been gradually increasing over the last couple of weeks and I know why. I have relaxed my diet too much, little things have been creeping back in. There's been a few pizza's here and there, a couple of trips to fast food restaurants and the return of mid-week boozing, late nights and raiding of the munchie cupboard. For some reason I thought I could get away with it, but when I look down I can see just how wrong I am!

As previously mentioned in earlier posts my actual training has become a little boring, 'same old, same old' so they say, but last week not counting my wednesday bail out was actually a good week in the gym. I mixed things up well. Introducing old techniques and routines, such as staggered cardio, HIIT and drop sets made it good fun and a pleasure to lift.

The only downer from it all was that on Friday I managed to twang my neck! Then my brother did the exact same thing 2 minutes later. The routine (Dumbell Press) is one of our favourites and an established part of our training program. It would seem very coincidental that we both pulled the same muscle on the same set! We were doing nothing different! The only explanation that I could come up with was the fact that we were in the direct path of an air conditioning blower. Perhaps our muscle's tightened to compensate and then we pushed them too hard. All I know is that it brought both our sessions to an abrupt halt.

It is now Monday and my brother mentioned over the weekend that his neck was on the mend. Mine however is not! It is not as bad, but I CAN see it being a problem.

So what with my neck hurting and my head being all over the place with training and diet I have decided to take a long over due break from it all. I feel this is what I need to confidently get back in the saddle and progress with my journey uninterupted. I will be taking one week off from lifting, starting from today. I have some personal holiday booked for the end of the week and I am planning on spending it with my family, no pressures of work, no pressure from training, just relaxed fun!

Just writing this has made me feel the most positive I have felt in ages so I know it's a good idea. I will be eating sensibly throughout my break and plan on getting some fresh air, walks, cycling - that sort of thing. Of course I will you keep you posted on any developments.

 

 Wednesday 05.08.09

The launch of the new website is here! Although I would consider it to be still in it's 'beta' stage. There is still a lot more to come so be sure to check back regularly. Have a play and let me know what you think.
All feedback will be greatly received.

Changing something can scare some people, but when you are lifting weights if you fail to mix up your routines every now and then, your gains will fall off and progress will come to a stand still.

Lately, I can relate to this and following last week's entry (below) I could see I was becoming stuck in a rutt. So a little shuffle around with some old routines and techniques have now been re-introduced. Dropsets being one of them. It feels great and following last weeks Back and Bicep workout I can already feel the rewards. When was the last time your biceps had three days worth of DOMS?

 

 Friday 31.07.09

Training this week has been ok, not brilliant but ok. Usual targets reached, but getting there just seemed a repetitive bore! Don't get me wrong, it was good, but I could feel my enthusiasm slipping. My answer to all this: look back to look forward. In other words I'm going to research some old routines and mix things up a bit. Have a good one and don't forget to stretch!!

 

 Friday 24.07.09

I've had an excellent week's training. Back to my old form and I feel so much better for it. It just goes to show that if you focus on your short term goals you are more likely to win, my goal this week was simple - keep it clean, give 110% and keep it positive. All boxes ticked! What a contrast on last week! My weight has returned back to normal for this week's routines, I'm back down where I want to be.

 

 Wednesday 22.07.09

I have just spent the last five minutes looking at the word "wednesday" trying to work out if it's spelt correctly. Do you ever get that? No matter how much you look at it, it just doesn't look right. Anyways I've since discovered that it is spelt correctly and so have put that one to bed. Weird! On with the update...

Those of you who follow me on Facebook or Twitter will know that I am a devoted father of one, those of you who know me personally will know that when my baby girl was born it was the best experience of my life. However, the first few months that followed were a nightmare! Just the pure lack of sleep caused bad dietary judgement, delerium, awful mood swings and the looks of a stressed-out zombie. I enjoyed this time so much that my wife and I have made the decision to do it all again!!!!! Yes, we are crazy.. But it will be worth it ;)

Baby Selden No.2 is currently 14 weeks old (due Jan 17 2010), 8cm long and is already mis-behaving. It took 3 scans and 2 sonographers over a two day period to get the correct nuchal translucency measurement. Eventually No.2 played ball and did the right thing (turned over). All results were good and we're ready to go back in September for the next scan.

Ok, moving on with this week's training; so far so good. I have been strict with myself and I feel fantastic about it. Yesterday's swimming session was a toughy, half way through (32 lengths in), the fast lane became a bit cramped and I was feeling tired. Usually I would question continuing as getting caught up in OAP traffic can get very frustrating having to start stop all the time. But I thought bugger it and just budged my way past, nothing was going to stop me getting my 64 lengths done in a decent time. I would like to apologise if I caused any bruising, but hey, its called the fast lane for a reason!

My diet has been excellent this week and I have not swayed off my pre-planned (2000-2300 daily cal) menu and do not intend to. I am already feeling tighter and have dropped 3lb already(bye bye weekend water!). Tonights weight training session will either be Delts n Traps or Back n Biceps, I haven't quite made my mind up, but one thing I know for sure is that it's going to be brutal! Have a good day!

 

 Monday 20.07.09

I feel bloated this morning. The weekend was a bit of a disaster diet wise. I've always had a cheat day, but this week's got extended! I have my excuses but they don't fix my 3lb weight gain over the last week! Looking over my shoulder at lasts week's training gives me all the answers, I had such an up side down week that there had to be some fall out. I don't want another week like that!

So it's time to get things back on track. I'm going to get re-focused and be strict with my diet, sleep and training this week, no excuses.

 

 Wednesday 15.07.09

I really really struggled with this evenings chest, triceps and obliques workout! Two reasons, one: was the fact that I was on my own again (no spotter!) and two: I was hungover! Yes that's right yesterday I had such a crazy day that my usual post stress emotional barrier got kicked in BIG TIME. I relented and gave in to temptation (believe me, I had my reasons!), and as always with alcohol everything seemed bright and perky once again - until I woke up!

I hardly ever drink mid week anymore and today I realised why. I have felt like complete sh#t all day, lethargic, nauseas, no get up 'n' go and this showed at the gym this evening. I would say my power was down by about 30%, frustratingly I just couldn't lift my usual weights and had to drop down. Positive though, I managed to get through it, all 90 mins worth - just! That one was one to remember and I have re-learnt an obviously forgotten lesson.

 

 Thursday 09.07.09

Ok so we're coming to the end of another week. I have found this one quite tough. Monday's session was an awesome Chest n Tricep workout, pushing the boundaries I seemed to be back where I was (weight wise). Tuesday was Cardio day only - I did my usual 64 laps of the pool during lunch break and I hit my legs literally with some brutal afterwork HIIT training - 20 mins on the treadmill followed by 20 mins cross trainer to finish.

Wednesday I smashed the weights again with a delts / traps and ab workout and today I shuffled back to a classic Cardio even though my legs are still kicking up from Tuesday's HIIT. My legs held up during today's swimming grueling 64 length's and at one point I was on course of smashing my PB. If it wasn't for the unexpected traffic in the 'fast lane' I was looking at a 34 min finishing time. Nonetheless I came back with this evening's Cardio which consisted of a straight 10,000 meter slug on the rower (48:30 min), not bad, but my arse is killing me!

With the week not over, so far I have swum 2 miles, ran 5 miles and rowed 10 miles - totalling 17 miles to cardio! Then there's the weights.. No wonder I have been finding it tough! Bring on Friday!!

 

 Monday 06.07.09

The site is changing. Hopefully within a week or two my new site will be ready to go 'live'. My weblog, pictures and weight statistics and EVERY article on dansdtoxin will be migrated over to the new improved site. Early testing of the beta and initial feedback has been good. The new site is a lot easier on the eye (plenty of white space), it has improved navigation, no advertising (at the moment) and plenty of room for ongoing developments. I am looking forward to pushing that upload button.

My training over the last week has been good. We have had a mini heatwave with temperatures in the 30's, it's been hot n muggy quite a bit. The heat really takes it out of you and the last thing you want after a sweaty day in the office is to get hotter by working out, but I have managed to keep my program up to scratch. My diet has been good during the week but seems to fall apart during the weekend. I know I'm not the only one when it comes to the weekend binge, but I am finding it very hard to stay focused and not sway off into lard world. I think the weather does play a big part with all this though, I mean how can you have a BBQ without any beers? It's just near nigh impossible and I'm afraid I often break. BBQ food however is not that bad for you, you can choose lean meats, wholegrain rolls and crunchy salad. It's the beers that cause the damage!!

The temperature has dipped today, quite refreshing actually. It's the start of the week, lets see what progress we can make this week. Hello legs!!

 

 Thursday 25.06.09

Another week has passed. I wish I could have said it's been pleasant but I have been suffering from bad hayfever. It's amazing how it takes over your whole life. From not being able to taste anything to having constant itchy swollen eyes, then there is the tickling-runny-nose and not being able to sleep. Needless to say I feel great right now! The only remedy I have found is Zirtek pills with a day nurse and a large brandy to help me get off to sleep.

It's not all doom and gloom though. I haven't skipped a training session, I have managed to eat quite well even though my taste-buds have gone on strike and my weight has stayed consistant. I am still pushing the limits with my weight training even with the lack of sleep and have been able to concentrate on a massive update to this site. Which you will see very shortly. My swimming sessions have remained intact and I recently managed a PB (64 lengths - 1 mile in 38:30 mins - Breastroke / Freestyle) which I'm very chuffed about.

 

 Wednesday 17.06.09

It's been a week since my last update. It's also been a very busy week for me. I have been involved in filming a video viral for my 9 to 5 job and I found it very stressful to say the least. I once thought about recording myself laying out some workout routines for this website, but now I am definately having second thoughts. Lets just say it was one of the hardest things I have ever done, up there with the famous 'Best Man Speech' at a friends wedding. Well, its done now, another obstacle in life completed. Tick!

Anyways, my training has been on simmer throughout this period. I am happy to announce that I haven't missed a single session, but I haven't pushed either. Let's just say I have been coasting my training. All good though, I have been swimming 3 times a week and have been maxing out my weights to the best of my ability. I am lurvin' my swimming at the moment, although it's not the best fat burner, but I cannot get enough of the pool. The sense of freedom it gives me is immense! I can completely empty my mind whilst swimming.

My weight has not changed too much, I'm still hovering around the 12 and half stone mark and I'm happy with that, but I am curious to know how I would look within the 11 Stone area. It could be a big change for me, getting there is a challenge all in itself! I wonder?

 

 Wednesday 10.06.09

Heat wave over. UK Summer looking 80% complete. This is usual so don't get upset. Ok on with the update; so yesterday I took my myo measurement and most things stayed the same apart from my chest and my waist. I had a an inch reduction on my chest which would make perfect sense as I've haven't been making any strength gains in this area, and my waist has increased by a fraction .25 of an inch (bloated? could be). Not too bad, although my chest measurement has raised an internal eyelid. I have been working hard and have noticed a considerable decline in strength when doing chest orientated workouts - confusing yes! Again, the only thing I can think of is that the decrease in overall weight loss has contributed to the loss of power. More taylored calories needed, maybe? Lets see how it goes..

 

 Tuesday 02.06.09

There seems to be a mini heat wave over here in the UK at the moment, not that I am complaining. It's rare to be able to enjoy weather like this and last weekend gave me the perfect opportunity to do some yard work and enjoy the sunshine. The wifey took a picture and I thought I would compare it to one of the pictures of me when I started this journey. I have used photoshop to insert the old me so you can compare body composition and thus the changes so far.

It's time like these that I stop for a second and think about this journey and where it has taken me. When you see yourself every day, you don't always notice the small changes, but this image has really confirmed to me that I am heading in the right direction. My life and everything around me has changed so much since this all began, this photo is only one satisfying area that has improved. Excercising regularly, sleeping and eating healthy really does improve your physique and lifestyle, it can not only improve your own self development but from what new knowledge and experience you gain can be then passed on to others which in turn can improve others around you.

 

 Monday 01.06.09

I managed to scrape back last weekends food fest with a weight drop from 12:7.4st to12:2.4st in one week. That's from Monday to Friday and it equals a pound a day. That's good going, but I will admit a lot of it was probably weekend water weight.

I am seriously getting into my swimming and I added an extra session in last weeks training program. I have been researching different strokes, drills, dolphin kicks and flip turns. I have been attempting these and following a few cock-ups (for the life guards amusement) I managed to successfully pull off my first flip turn.



I was scared of water as a kid, it was 1987 when I learnt to swim, I was 11yrs old and I hadn't really considered it a favourite pastime, just the usual swim around the holiday pool or the occasional dip in the sea. However since I have introduced it to my training program it has become a 'training must' for me. I absolutely love it, I'm addicted! It's still early days for me though, I'm still learning the ropes. I can manage 64 lengths (1 mile) no problem, this is due to me finally understanding the breathing techniques (especially freestyle).

I tend to mix breast stroke with freestyle 50/50 usually. The breast stroke gives me time to get my breath back following a burst of freestyle, but of course the best thing about swimming is the kind of workout it gives you. Swimming works every muscle in your body. It is a full body aerobic workout reaching all major muscle groups to the small fibre tissues. It is awesome and I'm loving it, did I say that already?

 

 Tuesday 26.05.09

Wow.. Another UK bank holiday over with. What happened there? I feel a bit fuzzy today, must have been that last glass of red wine last night! A good swimming session should sort that out and awaken the senses. I don't normally drink the night before a working day, but I couldn't help extending the holiday. The rule book went out the window over the weekend (apart from sunday when I ventured to the gym), my diet decisions were terrible and I drank far too much. The consequences of all this is my weight has increased to 12:7.4st this morning. Clean canvas time. Here we go again!

 

 Thursday 21.05.09

I think last week's deadlifts have cost me. All that straining and holding my breath has caused some internal interuption down below if you know what I mean? To say it's painful is an understatement! However I have managed to not let it stop me this week. For obvious reasons I am limited to what workouts I can do, so I have continued with upperbody weight training and plenty of cardio (swimming) which seems to be doing the trick. I will admit to feeling a little bit down about all this interuption and have let me diet slip somewhat. Weight results would indicate an increase of a couple of pounds by the end of the week. I will just have to get through this very uncomfortable time and press on afterwards.

 

 Friday 15.05.09

I found last night's Deadlifts very difficult. I topped out at 135KG with my one rep max, I tried 150KG but could only get halfway (very frustrating). I think the fact that I have lost several pounds recently has played apart in my decreased strength. Well it's that or the fact that I swam a mile earlier in the day. Perhaps next time I will attempt it on a non swim day. Well this week has been an interesting mix of weight training, swimming and aerobic cardio once more. I hit around 2300 calories a day and so far my weight would reflect a maintenence recorded result. I expect it to drop slightly by the weekend and then jump up on Monday.

I have updated my monthly MYOTape Measurements and as you can see I have increased my bicep mass by 0.25 of an inch, my chest has increased by 1 inch, my waist increased by half an inch and my legs stayed the same. Overall I am very happy with this, it would seem that my new focus on carbs is paying off, although I will admit to not feeling as tight as I was on the Keto diet. Right, that's it from me today I have a lot to be getting on with. Have a good weekend dtoxers.

 

 Thursday 14.05.09

It would seem my weight has returned to it's usual up and down during the week and this morning I was sitting at a very respectable 12:4.6st. I expect this to be lower by Saturday morning as usual. My weight training this week has been good. I have been trying the Tabata Interval Training, where you do as many reps as you can for 20 seconds, then pause for 10 seconds followed by another 20 seconds of reps and so on. You do this for 8 sets in total using 50 - 75% of your one rep max. This type of training can be compared to HIIT but also has some Endurance Cardio involved. It's gruelling by the last two sets and the pump really sets in. I thought I would try it and see what happens. So far I have been impressed, my DOMS have been slightly more intense throughout the week and it feels good to shake it up a bit. I have a very busy day ahead of me so I will sign off for now. have a good day.

 

 Wednesday 06.05.09

Still haven't been able to figure out my 'all of a sudden' weight drop at the weekend. I looked into last week's diet and it was pretty normal, no more than 2000 calories (or there just about) was consumed on a daily basis and the only thing new that I introduced were the 'oats so simple' porridge oats in the morning. I have been snacking on fruit alot more recently, preferring it to the so called "light" alternatives like Go Ahead Yoghurt / Caramel Bars or Snack A Jacks. I have been keeping an eye on my carbs, keeping them fairly low on cardio days and high on heavy weight training days. Seems to be working.

Speaking of things that are working, I purchased a Bosch Tassimo Coffee Maker at the weekend and I'm in love with it. I like coffee, but this produces the kind of stuff that you pay a fortune for in Costa or Starbucks. The freshly ground roast aromas fill my kitchen every morning (and now just before a workout) and the taste! OMG! Well it's lovely. I also tried the divine Suchard Hot Chocolate pod and at only 56 calories per serving - what a result! You can find out more about the Bosch Tassimo Coffee Maker here

 

 Saturday 02.05.09

I tend to shy away from updating the site during the weekends but I just can't help myself today. Reason: this morning's weigh in was very strange indeed. I weighed in at 12:1.0st totalling a 4lb decrease on last week. This is the lightest I weighed since I started this journey back in January 08. I am happy about it as I have been trying to drop body fat (cutting) for the summer since the beginning of February of this year. What I can't quite understand is the massive drop this week. I added an extra day of cardio and have reverted back to enjoying some oats for breakfast, apart from that nothing else has changed. Maybe I have been sitting on a plateau for the last couple of weeks.

 

 Thursday 30.04.09

Just a quick update this morning dtoxers. I don't know how yet but I lost nearly two pounds over night last night weighing in at 12:4.4st this morning. I wasn't drinking alcohol so it's not dehydration. This is strange as I have never dropped so rapidly during the week. This Saturday's official weigh in and body fat reading should make an interesting read. I will look at my diet sheets and see if there is an obvious reason there. Ta ra for now and have a good day.

 

 Wednesday 29.04.09

So far not a bad week with training. I managed a nice delt workout solo on Monday and yesterday was cardio day with over a 1000 calories burned while swimming, and using the cross trainer in HIIT fashion. I don't feel as tired or weak as I usually feel midweek. I reckon it could be the mini carb loading before workouts. My weight is down to 12:6.2st this morning which is a drop of 1.2lb on last week. I am keeping my daily calories to 2000-2300 per day with the usual blow out on Saturday. Oh Saturday, I already can't wait.

 

 Friday 24.04.09

Another week comes to a close. For some reason I do not feel this week's training has been the best. I will come away thinking I could have achieved more, but to be honest I couldn't tell you why. It feels like I have been holding back, I did actually achieve a couple more PB's but nevertheless I am not 100% happy. I guess you can't get a perfect week's training every time so I'll put this one down to experience and try a little harder next week. My weight this morning was 12:5.2st which could be classed as a cast iron result that keeping my carb intake low to medium seems to be doing the trick. I'll keep the gates closed on the Keto diet for another week, although there is a sick part of me that is missing it! Have a good weekend and don't forget to check out my
twitter updates.

 

 Tuesday 21.04.09 continues..

Like my new motor? Eh?... I wish! Occasionally life throws you the opportunity of experiencing something special. Today I had that chance and all I can say in the politiest way possible is "FU#K ME!" - What an experience! Those of you who know me personally will know that I don't usually swear (not much, er hum), but those two words kept getting repeated again and again, it's all I could say while experiencing the sheer power of the red "Fezza" as it ignited it's grunt and bullied it's way up my local bypass. Sports mode was selected and within seconds it seemed like the inside lane traffic was zipping past as quick as the oncoming. Dozing birds were rudely awakened as the intimidating banshee howl echoed through the countryside. It was absolutely amazing and it leaves with another two words to say - "thank you" - Fred for that opportunity. Nice.

 

 Tuesday 21.04.09

Simon Pegg said he doesn't use Twitter as he knows it will pick him up and suck him in. Well yeh, he's right, it does just that and I like it. I can now really bore the pants of you as you can now see what I'm up to in realtime using the box to the right.

My diet has had another re-shuffle and it would seem that I have rubberbanded back to a low carb diet (20/40/40). At the moment the results are ok, I have put on about a pound and I will be monitoring this closely to see where it has come from. I AM planning on hitting the Cyclical Ketogenic Diet (CKD) again soon, but for now I'm going to see where this is taking me. It's alot more easy on the pallete and I have more all round energy with a better quality mood.

It's day two of this week's training and I shook it up a bit last night with some interesting cardio, it started with 10 mins fast paced hill climb, then 10 mins flat HIIT, finishing with another 10 mins fast paced hill climb. It was nice and produced 400 burned calories. I then finished the workout with an awesome obliques and abdominal workout. I was swimming during my lunch break today and everytime I stretched I could feel my abs give out a little yelp! Must have done some good! :) Tonight's workout session will consist of more free weight training. Unusually and against all my principles I haven't made up my mind what though, I always have a plan, but today I can't seem to make my mind up. As it's the beginning of the week I have many options so whatever muscle group I go with will be due some hardcore action. Perhaps I will shock my body and surprise it at the last minute. Anyways I'm rambling so I'll sign off. Have a good one guys n girls.

 

 Thursday 16.04.09

As I write this update my legs are pulsing with DOMS in a way I haven't experienced before. Last night's Leg workout was a good'un! I maxed out with some brutal squats (another PB) on the smith machine, then moved on to the leg press for some more damage, finishing with some calve presses to really get the acid spinning! I knew today would be painful because as I walked up the stairs to leave the gym they were already crying out "you bastard"! Today's swimming session should be interesting!

I have a back and biceps session due tonight. I always begin my back session with some quality pull ups, then hit the bent over row (or T-Bar), followed by one arm dumbell row and lat pull down to finish. Bicep workout will consist of 21's using the EZ-Curl bar, followed by seated dumbell curls (possible drop sets) then finishing with some slow concentrating curls. Ouch! My heart rate just went up thinking about it. Bring on the pump!

 

 Tuesday 14.04.09

Hi everyone, I thought I'd have a little time out from the site for a while. Thanks for your concerned emails, I'm back, so be sure I will try and answer all your emails as soon as I can. Back to the update: I have temporarily halted the Cyclical Ketogenic Diet and decided on tweaking it for a couple of weeks. This is the second week off the diet and I only managed to on 0.2 of a pound on at the end of the first week. I think the results will be different at the end of this week as we've just had a UK holiday (Easter Bank Holiday Weekend) and to be honest with you I haven't paid too much attention to my diet and supplements. Obviously everything is back to normal now, but we'll just have to find out what damage all the alcohol and chocolate indulgence has done!

Well I said I would be posting my latest Myotape Measurements and I have so go and have a look, but to wrap it up quickly I can tell you that during the Keto Diet I managed to lose 2 inchs around my waist (result!) and I gained just under 1 inch around my chest and 0.25 inch on my biceps. My legs stayed exactly the same. According to my Salter Mibody scales I lost 1.4% of body fat. Conclusion: The Keto Diet does exactly what it says on the tin. I was lucky enough to lose fat around my waist and yet still gain muscle mass. I am planning on returning back to this diet very soon, but at the moment I am experimenting with tweaking it.

I have jump-started this short week's training with an explosive swimming session at lunch, I did the full mile breast stroke and I cannot wait to hit the weights later this evening.

 

 Friday 27.03.09

This week's training has been excellent. I had my usual mix up of swimming, aerobic cardio and some good workout sessions in the fitness factory! I can definately feel and see a difference in my physique this week, I feel tight especially around the gut area and my obliques are as hard as hell! My Cyclical Ketogenic Diet is still going well. No wobbles this week which was nice and I look forward to next week. There hasn't been much weight loss according to the scales compared to last week, but I feel and look much better. Something must be working! I intend to do another week on this diet and then re-evaluate and see what direction I want to move forward with. I may stick with it or try something new. I have been looking at the TKD (Targeted Ketogenic Diet), an adaption of the CKD Diet.

 

 Friday 20.04.09

Another week of ups and down on my Cyclical Ketogenic Diet but all is good. I have started to notice a pattern - I am energetic early in the week with a massive nose dive midweek, followed by a almost euphoric pouring of pure adrenaline typed energy towards the latter part of the week. My weight has dropped down to 12:5.8 st this morning and judging by my myotape measurements I have not lost any muscle so far. I think I see how the professionals do it now. At last I am understanding the mechanics of nutrition and putting them to good use. I have a very good feeling about this year regarding my physique and fitness!

 

 Monday 16.03.09

I had a good weekend, I was carb loading. Following last Monday's enthusiastic post I took the bull by the horns and headed off down slimline avenue. I have adventured into the Keto Diet world in an attempt to shred body fat. I don't know if I will manage it or not, we'll just have to wait and see. If you haven't checked it out yet, head over to my keto diet plan and blog .

My workouts last week were ok, not the best, but ok. The new diet had my energy levels slumped mid-week and during Friday night's Biceps & Triceps workout I managed to injure my right shoulder some how. I don't know what I did but it keeps clicking and twanging. I'm due a big session tonight but will have to take it easy. I am suppost to hit the gym hard following the carb-reload over the weekend, but I will mix it up a bit with some staggered cardio (best of both worlds). Catch ya later :)

 

 Monday 09.03.09

Usually on a monday morning I feel terrible, perhaps it's the fact that sometimes I over do it at the weekend or the thought of another week at work sends me into grumpy old sod mode, but this morning I feel fantastic. Worryingly I don't know why... I feel charged up and ready to go, full of enthusiasm both for work and recreational planning. My training program this week will have my clear and detailed attention throughout and I feel I am ready to go a little deeper (more intense) with my nutritional plans. I have obviously refuelled on carbs over the weekend, this maybe where my new found energy has come from, so I intend to keep my carbs low today and max out on my cardio. I'll probably throw in some HIIT, abs and obliques at the end. I will be back lifting tomorrow so I expect to keep my carbs at a maintenance level, all protein and fat percentages stay the same.

Talking about my nutritional goals have caused and influx of new arrivals to the site and questioning emails. Thanks for getting in touch and I promise to answer all the emails I can, however, I would just like to point out that I am no expert on this and like many of you out there - it's a learning curve. I am currently at the stage where I feel I have acheived and understand the fundamentals of cardio workouts and resistance training but will not be on the right path of completing my journey until I master the nutritional side of things. Remember these two things run parallel with each other. People have different goals, some people are looking to lose body weight - whether it be from fat and muscle, others are looking to lose body fat and maintain muscle (a bit like myself) where as some are looking to bulk-up and gain mass. All these basic desires require an adaquate diet which can differ dramatically from one to another. I have learnt alot over the last 13 months, this includes dieting and I plan on including some dieting pages within my big Nutritional update soon. Keep an eye out.

 

 Tuesday 03.03.09

Last week's weight training sessions was extended into the weekend. I had an awesome back n biceps workout with a friend at his gym (fitness first) on Saturday (usually a rest day). I was impressed and found the different equipment interesting. I think its nice to try something new. I will definately be going again.

This week's training is on course so far. I managed a great 900 calorie cardio session yesterday which included 10 mins HIIT (bike) at the end, I also managed to stick in an abs & obliques session right in the middle. Today I have already swam a mile in the pool (66 lengths) mixed freestyle and breastroke in 45 minutes. Later I'm hitting the gym once more for a chest and triceps session. It's all go!

I've decided to mix up my diet a little too. So far I have been balancing things like this 20:40:40 which basicall boils down to 20% fat, 40% Carbs & 40% Protein. In an attempt to drop some body fat (along with the added cardio of course) I intend to lower my carb intake on cardio days, maintain the ratio for lifting days and increase on leg day. Just thought it might make a difference, so while that simmers in the background I will continue onwards and upwards. Have a good day!

 

 Friday 27.02.09

This week's training has been a mixed bag. I have included double cardio (swimming aswell as the usual XT, Bike etc), HIIT and I decided to reverse my weight training routines all to help jolt my body into breaking down my existant body fat. Results so far feel good, tomorrow's weigh in should be interesting and hopefully conclusive of this theory. I am also researching proved methods in dieting to help decrease body fat. So far all leads have led down the path of calorie and carbohydrate restrictions. I will try some methods out over the coming week's and will obviously report on the results.

 

 Friday 20.02.09

Ewww... I'm feeling it today. Last night's Chest & Tri's was superb and following the afternoon's swim my muscles are without a doubt stretched! It feels mighty good though.

Well the weekend's coming up and I'll have a chance to re-feed and recuperate. Next week will see me upping my cardio once again, while keeping my resistance training persistant.

Before I sign off I just wanted to mention an up & coming music album - - "Invaders Must Die - The Prodigy" click to watch their latest single - The Omen. I have been a fan since the nineties when they produced their first record. This album is another cracker and as far as I am concerned a good return to form. I have been lucky enough to experience this album already and it's the perfect tonic while lifting and enduring cardio sessions. Let's "ave it". Tallyho.

 

 Thursday 19.02.09

I've had a good training week so far. The deadlifts on Tuesday were so intense I had to take it easy yesterday, I actually decided to skip training to recover! I haven't done that in a while. So.. today I'm back and with a double whammy, I spent my lunch hour in the local sports pool and managed a modest 44 lengths in 30 mins (breast stroke). And I intend to hit the weights tonight.

It feels good to swim again, it's been a while. I dreamt last night that I was swimming, so when I awoke I grabbed my trunks and a towel and stuck em in my work bag. As the pool is only a 3 minute walk from my office it seems perfect to use my lunch hour to cram in some much needed extra cardio. I just don't know why I hadn't thought of this earlier?!?!?

 

 Friday 13.02.09

Finishing off this week's training I have decided to go for a second round of Chest Workouts with Biceps & Traps. I feel the beginning of the week wasn't the best return as I was (still am) recovering from that poxy cold/flu bug thing! I'm probably running on about 80% effort at the moment - I am still feeling Wedensday's Squats & Leg work out - Ouch! Last night's Delts and Lats workout was pretty good, no PB's but worthwhile and rewarding.

I am currently working on some nutritional pages for this website, which will contain some useful and beneficial information on different types of foods as well as some healthy and delicious recipes you might want to try out for yourself. But don't worry they won't be like this (pictured, left). These foods are a creation from the devil who clearly wants you to kill yourself. I stumbled on this gym porn earlier today and to be honest I couldn't believe what I was seeing. Check it out for yourself at www.thisiswhyyourfat.com. Oh just before you click, if what you are about to see makes you hungry and excited - don't come back to my site - EVER!

 

 Wednesday 11.02.09

I'm happy to say that I'm back to it this week, running on about 60% strength but back nonetheless. I know my strength has been compromised because last night I did my usual routine of Chest n Triceps and my power output was considerably less than normal. I benched 60KG not my usual 80KG and struggled with my Dumbell Press Reps, but this is to be expected. I've still got an irratating cough that lingers first thing in the morning and returns late at night. My weight is still down by 4lb which I am actually happy about, my bicep myo tape measurement have not changed, it remains at 14inch cold and I've lost an inch around my mid-section.

 

 Friday 06.02.09

Well it's the end another week and unfortunately I didn't make it to the gym at all. No gains to mention, no new experiences & no new injuries (well that's a bonus!). However, I still have this blasted bug in me. I thought last December was bad! Well this one likes to linger, the aches & pains have subsided, but they have left behind a chest infection with a wheezy cough to compliment it. Also I have a real bad pain behind my eyes, if I look up sharply or all the way down, criss cross my field of vision - it KILLS! I don't know what this is, but it's up there with the top bastard ones!

I have had the pleasure of two colds / flu bugs in last 3 months and it really knocks your training. I have been trying to keep my diet on par, but to be honest I have let some things slip. I haven't eaten wrong, just not eaten enough. It's hard to eat when you feel like sh#t! I spent 20 consecutive hours in bed in the week and had one meal! How wrong is that?! My weight is down to 12:9.4lbs this morning and even though I feel a bit tighter around the stomach there is sure to have been some muscle breakdown & dehydration during all this. I expect my weight to spring up when my appetite returns and I start feeling a bit better. My advice to anyone in training who falls sick with an annoying bug like this is to try and grin & bear it, don't let it stress you out, sit tight with remedies at hand, stop thinking about what your missing and think about what your going to improve when you get back to training and o yeh.......EAT!

 

 Tuesday 03.02.09

Hi all. I'm not a happy bunny at the moment. I have managed yet again to pick up another cold! I guess it doesn't help when my little one is bringing them back from pre-school, bless her. O well so it looks like I'm going to be writing off this week's training sessions. Back to the Lemsip.. again! :(

 

 Friday 30.01.09

What a week.. I'm knackered! Following another top week and last night's Deadlift, Back & Trap workout I can officially say that my body is craving a well earned break. I did however break another couple of PB's this week; the lateral pulldown @ 210lbs and Deadlift @ 135kg. Thankfully the weekend is just around the corner and only then will I take it easy. There is still tonight's Cardio, Leg and Bicep workout to contend with first!

It's times like these that I even suprise myself with amount of dedication and passion I have for all this. This time two years ago I would have rather curled up and died than even think about working out in any shape, way of form. After work I would have rolled in, sat my fat arse down on the sofa, popped a lager and grabbed some nibbles and then powered up the playstation for a night of curry and gaming. Now I hear you say whats wrong with that once in a while, well.. nothing I suppose as a special treat, but remember I was doing it every day! It's amazing just how much you can alter the mind and take control of your life. I cannot see me ever wanting to become a lazy arse again. With each workout I complete, it spurs me to continue, I now have goals and purpose, a reason to look after myself, a family to look after and a lovely little girl who will see Daddy eating properly, fit and healthy, a much better role model than a fat, greasy munch monster who was addicted to lager and self pity!

 

 Monday 26.01.09

Last week's training was one of the best. On Friday I finished my training with some more hardcore staggered cardio including a 10 min HIIT (bike) and a classic Bicep and Abs workout. I am out for a repeat performance this week. I am feeling positive and upbeat today and am charged for this week's training. Earlier this evening I did another 1000 calorie cardio session along with my brother who has returned to the gym. He managed a modest 800 calories which is fantastic considering it's his first week back. You go fella!

Ok Planned for this week are the almighty Deadlift's and back session on Thursday along with the usual basic workouts and added extra cardio. Let's see if I can manage some personal bests this week.

 

 Thursday 22.01.09

Another PB last night on the leg extension machine! I don't know where this added strength is coming from, but what I do know is that it feels sooo good! I blasted past my usual maximum with ease and contined to up the weight even more. I can feel it this morning, my quads are aching nicely. This leg routine was thrown in the middle of some more staggered cardio (rower, bike and stair climber). It would seem that the extra cardio this week is making a difference, I'm down to 12:11.6 this morning. I'm really enjoying this week's training, the extra cardio sessions are giving me peace of mind that I'm doing something about the blabber around my waist and the light vs heavy weight routines are balancing the muscle gains nicely. Ah inner peace... dunnit feel good.

 

 Thursday 20.01.09

My weight this week has risen to 12:13.2, the highest for sometime. I know I have packed on a few pounds lately, some of which are around my midsection, but my overall mass has increased quite considerably too. Check out my latest pictures. I hit the Obliques Machine last night after a 1000 calorie Cardio Session (yes that did say 1000!) and to my suprise my maximum weight pulled was very easy, I don't know if I was still pumped from all the cardio, but I upped the weight to a new PB.

I don't know if you know but I have an iPhone, you know the latest generation mobile phone with all the bells and whistles? Well there is an application available for it called iFitness. I just wanted mention how good this little bit of kit is. It's like muscle n fitness in your pocket. You boot it up and then you can pick exercise routines for individual or ALL muscle groups, each one contains full detailed instructions on how to perform the routine (pictures included) from start to finish, it lists the primary and additional muscles used as well as the skill level. There are templated fitness routines including "Strength Building Program", "Weight Loss" and "Abdominal Defining Program" each have a pre-set of exercises to follow designed to achieve your specific goal. But where this little tool really comes into it's own, is the fact you can customise your own routines, log results and compare records / PB's and even export the logs to email. Perfect gym tool, no more pencils and paper and the ultimate real time training knowledge database in your pocket! Superb! If you have an iPhone, go and check it out on the app store or on the web at www.fullfitness.net.

 

 Friday 16.01.09

Hey, guess what? I'm still aching nicely from Wednesday's workout. Last night I achieved a very respectable 625 cals cardio in 40 mins on the cross trainer, but that was all I was good for. I did managed to throw in a few crunches to give my abs a workout but to be honest most of my body is still fatigued from 'the back workout' midweek. Tonight is chest n triceps, I'm going to push as much as I can, hopefully my biceps will be up for the job. We'll see... I'm going to try and get some fresh photos done this weekend... so until then have a good'un!

 

 Thursday 15.01.09

Yesternights, or should I say yesterday's (that's my daughter's word) workout was explosive! I underwent an all out Back n' Bicep muscle thrashing fest and today it feels soooooo good! I hit a personal best with my 2nd ever sets of deadlifts (130kg) and continued with bent over row and brutal bicep curls that would send any normal person running for their mummy. Believe me, I thought about it a few times! This morning my biceps are still ROCK solid and my lower back is tightening nicely and definately likes the upright position. If this doesn't help my posture I don't know what will! I only ever feel like this after a "Robster" aided workout, it's just something you cannot achieve by yourself. Respect once more big fella!

 

 Wednesday 14.01.09

Another week, another set of gym sessions awaits. Well to be honest it's already half way through the week so let me tell you where I'm at. Monday was a bit of a disaster as my lovely car let me down and I couldn't attend the gym. Put it this way I was not a happy bunny by the time I got in Monday night. The mental frustration over took me and I was in a non shakable fowl mood all evening. I guess it was because Mondays are the start of a fresh week, all my goals are already set out and to stuble at the first hurdle.. well it just hurts! Therefore yesterday I was back at it, only my weekly workout program is out of sync so a chest and triceps workout has been missed.

Tonight's session is Back and Biceps with Rob and I am looking forward to it big time. I'm guaranteed to always push it to my limits when Rob spots me. It's the next few days I usually pay for my over enthusiasm.

My physiotherapy appointment was constructive on Monday. My shoulder niggle is healing by itself, but what was interesting was that it turned out to be an old injury (scar) awakened by my mistake a few months ago during push/pull overs with the EX-Curl bar. I have been given an excellent stretching routine to use pre-work out of the shoulder. Results so far are good, We'll see how that goes. However what was even more interesting was the fact that my posture has been noted and it's not good. My job consists of sitting at a computer ALL day and this is starting to pay it's toll on my poor back. "A time bomb waiting to happen" were the physio's words, so I have been given instructions to counter-act this problem. It was also pointed out that this type of slouching posture puts pressure on my neck, which in turn could have contributed to my exersion migraines. Did you know the human body was made to only use the sitting position for about half-an-hour at a time? Interesting indeed.

 

 Thursday 08.01.09

Last night's workout is paying me back today, my lats are giving me grief this evening. So yes it was a back workout in the end. It was actually better than expected as I reached a personal best with the back extension machine and my shoulder held up during the dumbel shoulder press, no niggles. Tonight's session was a repeat of Monday's without the Treadmill HIIT, I don't think my legs are quite ready yet following those squats on Tuesday. I'm planning on finishing up this week's training with my favourite; Chest N Triceps!

Some of you have mentioned the fact that I am not weighing myself everyday anymore. That's right I have decided to weigh myself just once a week from now on. I kind of know what my body gets up to during the week now so I really only need to see weekly comparisons. I've chosen Saturday's as weigh in day, probably because it might persuade me not to eat as much (Saturday is cheat day!). Over the next few weeks I plan on adding some extra pages to the site, one thing I've always wanted to look into is food recipe's, I absolutely adore cooking and getting it right and healthy can be tricky, so I want to look into it and upload some successful meals. You never know you might want to check and try them out yourself. Til next time, be safe and have fun!

 

 Wednesday 07.01.09

This week has started well, Monday's workout consisted of 550 Calories Aerobic on the Cross Trainer, followed by an excellent Oblique and Ab Workout (Doms are still there from this) and finally I finished with another 110 calories burned during 10 Mins HIIT on the treadmill. This all took me 60 Minutes from start to finish, not bad eh? Have you got an hour to spare everyday? Think about it!

Feeling refreshed and clean (been keeping an A+ diet this week) I hit the gym again yesterday evening with some staggered cardio, this time mixing up 30 mins on the rower, cross trainer and finishing with another 10 Mins HIIT, this time on the bike. Squeezed between the staggered cardio I did 3 good set of squats on the smith machine and leg extensions and calve extensions. It feels good this morning, but lets put it this way; the stairs are not friends of mine this morning, I could feel the burn on the way up to my office this morning!

This evenings session will consist of a good upper body workout, I'm not sure what yet, I haven't made up my mind. It will either be Delts, Back and Traps or Chest, Triceps and Biceps, but what I do know is that I plan on making this a brutal one, pushing all the way until absolute fatigue. So its going good for me so far, I've been keeping my diet tip top, my protein intake accurate and lucky enough I've been getting some good nights sleep. I hope your journey is beginning well?

 

 Monday 05.01.09

Thats it! Christmas done and dusted. I wish I could say that I have come out of it unscathed but no. I have put on around 3-4 lbs in weight which is a positive but unfortunately this mostly fat which is clearly a negative. I haven't taken any official fat readings or anything, I can just tell when I look in the mirror, those love handles are on the return! So what do I do about it? Well I re-focus, clear my mind of unwanted cravings, dig deep and get on with the show. It's that time of year again so let's not waste anytime and start today. I plan on keeping some heavy brutal weight training at least once a week, with lighter workouts and more cardio around this. Let's see what happens!

 

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