Couch 2 5km - week 4 - day 4

Well today, after three failed attempts at the week four running program, I can safely say - COMPLETED!

I think the issue with the other runs was that I was trying to move to quickly still.
Today when I consciously slowed down my pace - I found it a much easier run, I was still puffing and felt like I was spent by the end of the last five minute run, but I still was able to push through.

Overall pretty happy:
4.2km in 0:32:26 with an average HR of 142.
Pace of 7:43 per KM - just remember that there are enforced walks in the couch 2 5km program, so it's not entirely accurate.

Attached the GPS graph of speed vs distance - was aiming for as constant as possible on the run - ignore the spikes as the GPS polls every 3 seconds and isn't a perfect flat line.

Couch 2 5km - week 4 - day 1

Today's run was a fail.
Warmup was all good, first 3 minute run was all good..... after that it was pretty much downhill.

The first five minute run I got to 4:30 total running time (30 second break) then the rest period was fine, the next 3 minute run I only JUST got to the end of the time.

The final five minute run - well between back pain, shin pain and just sucking and failing, I ended up walking it.

I think so far that I'm going to need to do this week again 100%.

Graph below from the GPS tracking - covered 3.7km at reasonable pace.

Couch 2 5km - week 3 - day 1

Well today was a challenge.
Big time.

Not only the time of morning I went for the run (0530) but also the last 3 minute interval.

I was really struggling by the end minute - almost - almost gave out but just pushed that bit harder to make it through.

No pain or anything like that just struggling to breathe.

Hopefully over the next two runs it will improve.

The 90 second run / 90 second walk / 3 minute run / 3 minute walk felt quite challenging.


Distance: 3.7km
Time: 00:29:47
Pace: 8.3 per km
HR Avg: 143
HR Max: 188

I'm pretty sure the max heart rate was right at the end of the last 3 minute.

All in all was good and i'm looking forward to the next one :)

Couch 2 5km - week 2 - day 3

Well I've finished week 2 now of the c2-5km program.
Not bad - I finished up with a little pain in the knee and shins but I think it's just because I haven't run in a while.

This morning I left the house at 535 am ... which is another challenge in itself.
Getting enough time in the morning before going to work is a pain in the arse.

The stats for the run where:

Distance: 3.5km
Time: 00:27:12
Pace: 7.46 per km
HR Avg: 141
HR Max: 178

Overall not a bad week of running, looking forward to the next week starting.

The knee niggles I'm not sure about - may get it checked if it keeps on giving... if it eases up and buggers off - well all good :)

So far the music selection has been pretty good and the effort required not to bad.

Couch 2 5km - week 2 - day 2

Well had a really good weights session last night - even managed to set a personal best in the deadlift:

KB Clean and press (2 sets x 10 reps - 20kg)
KB Swing (2 sets x 10 reps - 40kg)
KB Bench press (2 sets x 10 reps - 20kg)
Dumbbell flys (2 sets x 10 reps - 12kg)
Deadlift (3 x 128kg, 3 x 148kg, 2 x 168kg)

I was and am pretty happy with the deadlift - I'd like to get it so I can do 200kg deads eventually.

Followed up the weights with a little bit of medicine ball work:
10 medball situps
10 alternating throws (10 throws from each side of the body)
10 medball rotations (pass around the body to another person)

All up was pretty good.

Went for an early morning run today - 0610 start week 2 day 2 of the couch 2 5km.
Covered 4km with injuries - my shins, knee and back all felt very tender.

Stats of the run: 4km, avg hr:143 max hr: 182 time: 00:33:24 pace: 8.21 per km

I attribute this mostly to the pain I was in - I felt like my shins and back where going to give out - but I kept running, no guts no glory they say.

Or no pain no gain....

Either way weights tomorrow then running again Thursday.

Couch 2 5km - week 2

Sunday I did the first run for C2-5km w2, 90 second runs followed by 2 minutes walking.
6 intervals.

Not bad - by the end I was in a bit of pain from my back, but I don't think it was run related, just run aggravated.

I felt a small twinge in my back the previous Wednesday doing weights - so I think it was that. Unfortunately the final set of running was just to much for my back and I had to conk out (13 seconds to go)...so I will be doing this week over four runs instead of 3.

I don't expect that the c2-5km program will be compromised by me doing one extra run.

The 1st day of week 2 was 4.5km in 00:35:07l, avg hr: 145.

This gives me a pace of: 7:48 per km
Not fantastic - but it's interval based so averages out.

Couch 2 5km - week 1

So today I finished week 1 of the couch 2 5km training program.
I have been running with the podcasts from :here.
These are really good and have helped.

I actually thought I would hate the music since it's techno but it's really quite good.

First week was intervals of 60 second running then 90 second walking.
So not overly taxing - but I'm trying to do this right to get my base built solidly.

Also did a good weights session last night as well - not as hard as I wanted but worked hard enough.

Squat x 3 sets with 50kg (+bar)
Squat x 3 with 90kg (+bar)
Kb clean and press 20kg x 2 sets
Kb swings 40kg x 1 set
Deadlift x 110kg (+bar) x 1 set

Enjoying getting back into it - I know though that I won't make my goal of visible abs by xmas but I'll still try my hardest.

As of Sunday this week (31st October) I'll be weighing in once a week and taking photos again.

Back on the bike..er..feet

It's been ages since I've written a blog - have been so unmotivated it's not funny.
In between being sick, unmotivated I've also been lazy.

That's an honest truth right there - lazy.

Anyway enough telling myself off - I'm back on the bike.
Well feet at least.

After my dismal performance in the city to bay - I took some stock of what I was doing.
I decided that run / walking was not good enough.

So I have taken up the couch to 5km training.
Currently week 1, day 2 and it's easy enough - 60 second run, 90 second walk - repeat 8 times.

Looking forward to building it all up over 9 weeks and then really getting back to it.

5km should be easy.
10km should be easy.

I want to run a marathon so those two are 100$ pre-reqs.

Anyway that's all for now - will update with more later on.

City to bay

Well,

The time has been and gone - I ran the city to bay.
So I have at least achieved one goal.

I ran it unofficially in 1:22:59 but the official time is out by 20 minutes.
Unfortunately I passed near the start antennas before actually running and had my time triggered.

Boo!

Next year I plan to run it under an hour, but still this year as a first attempt was not to bad.

Also trying to get serious again as I've slipped and started putting weight on again, so it's back to the drawing board.

Boo!

A long wait between drinks

It's been three weeks since I last posted anything - and about that since I did a serious workout.

Motivation left the building.

I'm doing what I can to bring it back, tonight went for a cardio circuit for 40 minutes and cained myself well enough.

It's now officially one week to the city to bay 12km as well, fingers crossed that I can actually make the distance - I have my doubts, but self doubt is bad mmkay.

Anyway short and sweet tonight, just to try and get back into the swing of blogging again.

Here's hoping I can make a full week of workouts every day.

Wouldn't that be nice?

Currently hovering around 84 - 85kg as well so not doing fantastic on that front, but that's the nature of an extended break.

Running in the rain + Weigh in

Went for a 7.8km run last night in very heavy rain, for the most part the rain eased off but there was a ten minute section where it just belted down.

Felt good running and set a reasonable time of 57 minutes total time, but if I take out the 12 minutes of stoppage time (sheltering from the rain, traffic lights, train) it works out to be 45 minutes.

I was and am fairly stoked with that ... that's on track for a good time at City to bay which isn't far away now :\

On another note today was weigh in day, it is now three months since I started tracking and it's actually a little disappointing I thought I would be further ahead than where I am.

Not sure if it's diet or if I'm just not working hard enough.
Am restarting food logging and aiming for a 1900 calorie intake I want to get my waist and stats down so I can see my abs which was always the goal.

I am also going to increase my intensity and activity - if I'm not feeling half dead after a workout it wasn't hard enough.

That's all for today I think, time to go vote.

SARRC Interval training

Well tonight we did our first batch of interval training, was pretty good.
covered 7.2km according to the GPS and burnt 700+ calories.

The run was broken into stages:

Stage 1: light warm up run to the sweat track
Stage 2: 8km survival pace (300m)
Stage 3: Slow jog back (300m)
Stage 4: Repeat stage 2 and 3 for 30 minutes
Stage 5: light cool down run back to the school

Not a bad session I felt a bit of pain in the shins, but just tried to push through it and it worked don't feel to bad now.

Was averaging about 1 min 25 on the stage 2 section and around 2 min on the stage 3.

Not bad at all.

Didn't end up logging food today - to busy at work, so I will start this Sunday again and log for the next week.

Have asked my fiance to give me a kick tomorrow AM if I don't get up and do a tabata session am aiming to burn approx 3000 calories a week currently with four workouts down I have covered 16km (a fair way off of the 30km that SARRC expect per week by now) but also 1731 calories.

Another goal to strive towards :)

Motivation appears to be back - lets hope I can keep it up and not only smash the 12km run but also get my target of 75kg and 10% bodyfat.

Motivation + exercise bike

At the moment, I feel like I'm lacking a bit of motivation.
Not sure why - I think it comes down to lack of effort lately.

So that has to change.

The last few weeks I haven't done any TABATA, HIIT and I missed my kettlebell session for the last two weeks (one due to a migraine - the other due to helping setup the new gym).

Starting tonight I am going to lift my game - otherwise I wont get to my goal, which by the way has changed - instead of 80kg I'm aiming for 75kg now - which I think is very achievable - so it's time to push hard again.

Tabata in the AM, Running / weights / cycle in the evening.

Tonight did 20 minutes mixed hiit / constant rate on the exercise bike and burnt a measly 209 calories, so I clearly wasn't pushing myself hard.

I'm going to try and get so I am burning 600 - 800 calories a day and cut my diet down again - which means I start tracking the food again.

Annoying but if I don't do it - no one else is going to do it for me.
So it's time to push harder than ever before.

Goodbye little tubby gut and unsightly bulges, goodbye man boobs, goodbye casual approach.

NO MORE IT'S TIME TO GET SERIOUS.

Running + shin splints + gadgets

Went for the usual work run today and had to cut it short, had some pretty epic pain in the shins / calves almost couldn't walk still was ok.

Better than doing nothing at all.

Got my Qstarz BTQ1300s worked a treat with decent GPS logging.

So that means now I wear the heart rate monitor and the GPS tracker during a run.

Just call me the gadget runner ;)

The route we run is actually pretty good - is around the 5.5km mark but cut short today.

GPS log via mapmyrun here

The HRM stats:
Distance: 4.3km
Avg HR: 142
Max HR: 172
Duration: 28:36

All in all not bad - just have to work a bit harder, push through the pain a bit more and I'll get there :)

Running fails

Well the last two runs I have been on have been fails.
The first - I decided to run from work to my mother in laws (7.5km) which I thought shouldn't be a problem even with my bag of work clothes.

Learned a valuable lesson - running with a backpack not designed for running is fail.
The backpack kept swinging around all over the place putting me off stride and causing me some pretty full on pain in the calves / shins.

Tried to tie it across my chest and it kept pulling the hrm off.

Gave up running and just walked - total time 1 hr 5 mins - avg heart rate of 130 - max 222 EEEP!

Today's run in driving wind and rain lacked motivation - every time my brain said 'walk' I didn't hesitate - I didn't even try and push through to the next milestone - I just walked.

I don't think my head was in it even so - no excuse.
4.5km in 31 minutes avg hr 155 max 178.

Need to step it up a bit more I think, if I'm to achieve my goals.

SARRC Training

Well last night was the running training and I have to say I was reasonably happy with both sustained pace, minimal walking and even managed a flat out 250m sprint at the end.

A time of 55:44 which while slower than my 8.1km run the other day - doesn't take into account traffic light stops / group catch up stop.

I don't believe in pausing the timer as it's effectively recovery time.

Pace was: 7:20 per KM / 8.18 KPH which again slower than the 8.1km but as that's calculated on the total time to complete it doesn't factor in the stoppages.

I would say at a guess that you could almost take off 2 - 3 minutes from the stoppage time at a minimum.

Either way quite a good run and I felt comfortable at it - even felt quite good during the sprint admittedly I was properly stuffed by the time I got to the end and was feeling everything burn, a few minutes to get my breath back and some stretches and right as rain.

Now considering a 7.5km run home from work on Friday night... will see though not 100% on that as I'll have my bag with and it's not fantastic for running.


HRM output below:

First solo 8.1km run + weigh in day

Well today has been pretty full on so far and I'm glad of that, since the last week I have been a little slack.

Today I've just completed my first solo 8.1km run in 0:55:04 which gave me a pace of 6:48 per km, not to far off of the 6:40 per minute pace that I need to finish the city to bay 12km in 1:20:00 - I'm fairly happy with my effort today I really felt like I pushed myself hard.

HRM put the run at an average HR of 157 and maximum of 183.
A whopping 823 calories burnt as well - which is great.

I felt strong through the run, even though I did break to walk reasonably frequently - but my method was that it was 30 seconds to 1 minute to walk - then run again for as far as I could.

Nearing the end of the run - I had to push myself a bit harder as I wanted to finish under 58 minutes - all I could think about was 7 minutes to go, run harder which really helped.

Unfortunately during my burst at the end I almost got knocked over by a car, my fault but not a great way to finish (no injury as no contact but it was close) - even worse... there was a police car watching everything unfold - eep.

Anyway moving on - today is also weigh in day so my stats will be updated on bodybuilding.com and the pictures uploaded here.

Not a great fortnight weigh in wise:

Weight: 84.4 kg (from 84.7)
Bodyfat % (Scale): 21.8 % (same as last weigh in)
Waist: 98.5cm (from 101.5cm)

I know I have to tighten the diet up a bit more, push the tabata and HIIT sessions a bit more and probably increase the intensity during the kettlebell sessions.

Regardless - it's mostly still dropping which I'm happy with :)

HRM output below and updated body change photos on the progress pics page.

7km run - who'd have thought?

Well tonight the running training was a 7km run from south terrace (Adelaide) to cross road and back again.

I struggled a bit with the run initially - run / walk / run etc, mostly because of my training partner having an injury and me not wanting to be a dick and run off and leave him.

Because of this we hit the back of the pack and where left quite a way behind....

On the way back however I decided that I needed to run the whole distance and really push myself - so I went off on my own, found a comfortable pace and pushed through my own pain (shins and calves full on pain).

I still did the run / walk / run again but for as short as possible and was trying to push for more running.

I caught up to the pack and passed about ten of the people in our group, through one section one of the ladies that I passed got a burst of speed up trying to compete - I did my best to ignore the competitive beasty in me and just kept my constant pace going.

After about 100m she fell back behind - I just kept running - I set a goal and got there.

Then I looked at my HRM, the distance to the finish point and realised I could make the 7km under an hour...so kept pushing hard.

Felt really good to cross the unofficial finish line under an hour - gives me hope for the 12km that I will be able to do it in reasonable time :)

Tonights pace was: 8:20 a km or 7.2kph which is reasonable - not fast enough for a sub 1 hour 20 in the 12km but two weeks ago I was able to run 5km with a fair amount of walking - now I'm up to 7 with fairly limited walking.

Happy - very happy I should say - with the progress so far, do miss my weights though.

Also read an inspiring transformation today by a member of the BB.com transformation comp - 6 weeks to get fairly lean (still chubby but massive change) by using the warrior diet / intermittent fasting.

Guess I really should read up on it some more - so I've grabbed a copy of 'The Warrior Diet' and will have a read.

Will add the HRM log to this post tomorrow as I left the flowlink at work :S

Ah well :)

Running and Heart Rate

Apologies for lack of updates - I really haven't had a lot to say recently...

Went for a run yesterday, approx 5km and was really struggling.
Not quite sure what the deal is - I run by myself or with the training group and I'm fine - comfortable and feel like I can run probably 8km.

I run with my work training buddy and I struggle through the 5km.... it's either pace or focus, not sure what - but I know I need to work on it.

As for the heart rate I'm a little concerned right now - my theoretical maximum heart rate is between 185 - 191 (dependent on the formula you use to calculate)... in both of my last two runs I have averaged 145bpm and peak of 182 / 177 respectively.

That said I haven't felt that bad running at that level - have felt pretty reasonable so I'm going on the theory that the maximum calculations are wrong and it's nothing to worry about.

As a side note a few months back I worked out in 40 degree heat, in a tin shed, doing a high impact weights superset, at the end of that my head was spinning, I was dizzy and seeing spots... I measured my heart rate there and was nearing 200bpm.

Still am going to see a doctor and just have a checkup as I don't want to be pushing myself so hard my heart is going to pop or anything like that.

First run with the HRM

Just got back from my first run with the heart rate monitor, felt a little weird with the strap at first, but then I just got used to it and didn't notice.

Was a good run in strong winds and rain, which I actually think helped me push a little harder - because I wanted to get home as quickly as I could.

4.7km in 33 minutes otherwise known as 8.52 minutes per KM not a fantastic pace by any stretch of the imagination, but getting there.

Ideally I would like to get to 7.30 per KM which would let me do the 12km in 1.5 hours, but I think that might be a touch ambitious.

Either way if I can get a finish under 2 hours I will be happy.

Anyway I'm wandering off into dream land atm, back on topic - today's run felt good, measured pace and ran longer than I normally do before walking, only walked three times, once approx 200m, the second approx 150m and the third about 50m so all up ran approx 4.3km of the 4.7km circuit.

Heart rate average was 145bpm and maximum was 182 - not sure how long that was sustained for - my hrm doesn't give me that much information :S

Either way outputs below for reference.

Long time no update

Well it's been three days since I have updated here, mostly because I haven't had much to say.

Last night was the second run with the 'beginners running course' and we covered 5.8km....in 50 minutes - felt a lot more than that - but both google maps and gps confirms.

I finished the night with a charge from the back of the pack to the front mostly because I wanted to push hard for the final part of the run and reward myself when I got there.

Finished fourth (out of 30) in a 'non competitive training run' ;)

Also got my heart rate monitor last night and tested it out this morning during a 4x4 tabata session, results in the images below.

Not bad for a 4x4 in 8 minutes - looking forward to using it more and more regularly.

Plan to use it tonight for 30 minutes of interval on the bike - as I've been a little slack so far this week.

It's also weigh in night for the BB.com transformation comp - I'm actually expecting to have put on a little bit of weight - don't ask why - I just have a feeling.

More updates tonight with weight and the results from the interval cycling :)

HRM stats:


HRM Zones:

8 weeks down, weigh in results

Well today is officially eight weeks since I started on my mission to transform my body.

In eight weeks I have taken control of my nutrition, I have bumped up my workouts and I feel fitter and healthier than ever.

In eight weeks I have lost 5kg and dropped 2% bodyfat.

I know that I need to push a bit harder to achieve my goal as I should have probably dropped a bit more than that in eight weeks.

Anyway here's the stats for comparison:

21/06/2010
Weight: 89.6 kg
Bodyfat: 23.9%
Waist: 106.5 cm

24/07/2010
Weight: 84.7 kg
Bodyfat: 21.8%
Waist: 101.5 cm

Unfortunately I've actually gained 2cm in the waist since my last weigh in, yet I have still managed to shed 2kg. Regardless I'm not concerned at this stage with a small increase around the waist.

I can see and feel myself getting fitter and plan to push even harder now :)

Latest body pictures up on the progress page.

Fist bumps for unofficial milestones

Well, this morning I thought I would weigh in early, just to check on progress.
I weighed in, in track pants and polo shirt, expecting to see around the 85 - 86kg mark.

I would have been happy with that as I normally weigh in wearing jocks or thin shorts.

So imagine my surprise when I stepped on and weighed 84.8kg - Fist bump, fist pump, happy dance you name it.

I know that clothes don't account for a very large percent of the weight, but I've been hanging to see sub 85kg weight in normal clothes since I started out.

Now I'm not going to update my stats yet - as it's weigh in day on Saturday - so the official weigh in results will be the ones I count.

Still well happy with the progress - expecting to see an 84kg weigh in.....

Fingers crossed :)

First night of running training

Rocked up at the run training and was fairly nervous - didn't really know what to expect.
The unexpected always makes me nervous, but I'm not the sort of person to let a little bit of nerves get to me...

So we started off with about 50 people in the class and then it split off with the SA Road Runners doing their regular wednesday run (8,12,17 km) and the rest of us went off on a 45 minute run, broken into three sections.

The first section I ran a bit quick and felt that I was losing my breath, I slowed it down a bit on the second leg and felt fine, the third leg I found my pace and felt comfortable - for the first time I've gone running - I found my pace and rhythm and really felt comfortable.

Could have kept that pace and breathing up for a LOT longer than we did.
Now just to keep that pace and technique for the next session.

Only downside of the training is that they expect us to go for at least 2 x 45 minute runs before the next session, which I'm not sure where I will fit it in.... :S still will do what I can.

Fingers crossed that in 8 weeks time I will be able to run 12km if not comfortably, at least in majority :)

Early morning Stationary cycle, protein and run training

Well this morning went for a 15 minute session of HIIT on the stationary bike, not huge by any stretch, but HIIT is designed to be done in short bursts, due to how hard it is and how easy it is to get your heart rate up.

Was good - always leaves me feeling more energised when I've worked out in the morning.

Today I've had to increase my protein intake so I've had a protein shake (I do love my NHS natural flavoured protein + NHS chocolate flavour) .... trying to keep things in balance atm.

Have also been reading up on the Warrior diet or Intermittent fasting - i'm still not convinced.
I can see merit in it sure - but I just can't see it being something long term sustainable for the average person.

Either way - tonight is the first session of the running training - am somewhat nervous, but sure it will be good.

My training partner is already whingey, my sister has done her knee so it could be me running alone... well we'll see bring it on SA Road Runners Club i'm keen and need to get to the 12km :)

Missed a day.....

Well yesterday - I felt absolutely terrible, struggled to concentrate to be motivated and even moving was a bit of a hassle, consequently I missed a day - both nutrition wise and workout wise.

Still feel a bit average to be honest, but 100% on yesterday, so where there is a will and dedication....

Nutrition is back on track today and I've just finished a 5x4 tabata set.

Wasn't a huge one by any stretch of the imagination, but it's enough to get me sweating and the heart rate up.

Start the running course tomorrow so hopefully that will be good, not quite sure what to expect but we'll see if the SARRC (SA Road Runners Club) can get me to be 12km ready.

Side note: did a degree of reading on knee injuries today as my sister is suffering the second injury to her knee, so I was curious, when that happens I usually read a LOT..... anyway dinner time, chicken + pineapple skewers on white rice.

Nice end to the day.

Just a light bike ride...

Those where the words I uttered to my partner before going into the gym for an hour and five, "just a light constant rate cycle".....

Well I sat at an average speed of 27.51 kph (17.10 mph) for about 50 minutes, then something changed.

I used the power of imagination to push myself on harder and faster, I envisioned being in a race.

The first place rider just ahead of me, while I was second.

It spurred me on, I pushed harder, cycled faster, controlled my breathing, They stayed in front.

I pictured the crowd lining the streets, cheering the two dueling riders on towards the finish line, I pushed harder, faster, I had to win.

I imagined drawing level, then just getting in front, must keep pushing, almost there, I can see the finish line, PUSH HARDER, I MUST WIN.

Glance down at the distance traveled it's about to clock over to 32km my target distance.... PUSH HARD MUST WIN.....

Hear the sound of cheering loudly and know that I'm only just in front, push hard and .... cross the line.

Imagination can be a very powerful thing when you're hunting for motivation, picturing yourself in a race like above can make all the difference to a lazy ride or whether you go out and smash yourself senseless.

After I finished the ride and a short cooldown, I came out did 25 crunches and ended my workout.

Feel absolutely wrecked now and have sore glutes from the bike (hard seat sucks), but damn it was good, hopefully it made up for my average eating over the weekend.

Tomorrow am going for the triple session Monday and am going to stick to it this time around.
No holds barred.

Motivated even more now.

Side note: as you lose weight, some things are noticeable changes such as definition in the face, clothes becoming loose - other things are subjective such as feeling the cold more.

I never noticed the cold the last few years, it could be -1 and I would still be warm enough to wear shorts and t-shirt, now I'm losing weight and I want to rug up and keep warm.

Awesome feeling :)

Light workout

Only a light workout today - 6x4 tabata set.
Mostly because I was tired, felt a bit average and have to work all night tonight.

So it was just a light one.

If tonight goes well will be going for a 9km walk tomorrow but will play that by ear.

Short and sweet update for today :)

Early mornin' Tabata

Well, it's 5:43 am - five minute ago I finished a Tabata set (reasonably light compared to others I've done) of 5x4 and I feel great.

Did a proper weigh in this morning and am at 85kg / 22% bodyfat which is still a drop.
Not as much as I'd hoped for - but I've had a casual type week, missing a couple of days of exercise.

Really want to work in another weights day - but can't until after the City to Bay fun run, I need the running time atm :S

Looking forward to the weekend, going to do another Tabata session saturday am, then sunday 9km walk(*Assuming I don't get called into work*) am considering as well taking the pilates class at work as I think I need the stretching benefits.... will see am still pondering that one.

Anyway time to go - gotta get ready for work :)

Awesome workout tonight

Decided that this week had been a bit slack, so I went on the attack tonight.

25 minutes HIIT on the exercise bike.
10 V stiups
10 full crunches
10 toe taps
1 minute hover, 30 second hover, 30 second hover
100 wide pushups in four minutes.

Right now I'm pretty spent but I know that it was a killer workout and it was beyond worth it.
According to the scales I'm at 86.3kg but that was with a full belly of food and I normally weigh myself first thing in the morning, so will be doing that tomorrow am - and will upload a full set of stats for the comp.

About to upload pics for the BB.com competition and track my progress.

I have to say uploading photos to the internet is a somewhat confronting thing, but the end result I WILL have a six pack on show there.

If I can maintain the rate at which I'm dropping fat and making gains it should be within the next 4 months.

Motivation plus :)

Happiness is ......

A brand new home gym order.

I really can't wait, my training partner has put in a MASSIVE order for gym equipment including a commercial squat cage and 410kg of olympic plates.

It's going to be wicked - seriously wicked no other words for it.

Cannot wait :)

Nutrition wise today has been very low as I forgot breakfast, then forgot my popcorn snack for the afternoon - so it's a VERY lean day, still works well.

Tonight is HIIT on the exercise bike, as I've been slack the last few days and skipped my tabata in the morning.... tonight is also the weigh in for the BB.com body transformation comp.

I'm hoping to have dropped at least another kg this week even though it's been a bit slack.

Will update tonight with the new body stats and photo.

Picture below is the details for the new order (doesn't include everything already owned) - only extra that we need now is a leg press :)

Double Tabata and GPS HRM.

Decided tonight that I'm going to give my training partner and myself a flogging.

Tonight is going to be a Tabata session split into two routines first will be 5x4, second will be 5x4.

After the first routine, my training partner and I will switch roles - IE he will go first, while I time.
Once done we swap, then swap again.

I'm thinking the sets will be:

Set 1:
Burpees
Thrusters
Pushups
Squats
Dips

Set 2:
Lunges
High Knees
V Situps
Oblique crunches + toetaps
Hovers

Should be quite a good session that will leave both of us feeling like we're going to puke.

As a side note - I've decided I'm going to order a Heart Rate Monitor / GPS tracker / workout tracking tool.

After looking around and reading a bit - the one that I have decided on is the Garmin 310XT based on pricing and functionality.

My requirements are GPS tracking, Heart Rate Monitor, PC uplink, Addons for indoor work (eg foot pods).

The Garmin met all the requirements and reading the reviews sounds like it will more than meet my expectations.

Going to be grabbing one soon and will update once I have used it a few times (who knows may even start including the data on workouts).

Garmin 310xt with HRM @ Highlytunedathletes.com.au and an awesome review.

Looking forward to getting one and working out with it.

Oh one last thing - shin pain has eased a little since last night - so will see how I go, but will potentially not be able to run for a few more days :(

Aggravating old injuries and self doubt.

There are times when everything is going awesome, there are times when your motivation is a bit low, then there are the times when an old injury flares up and you can do nothing but take the preventative action and rest up.

For me the issue is shin splints caused by over running or running on soft surfaces (grass) - so after my run with a workmate, the problem has come back full of horns and bitey teeth.

What it means for me is cut out all running for the next few days until it settles down - otherwise it will get so bad I can't walk.

Not happy about it - but I know what has to happen.
Tonight I've canned my workout to give my shins / calves some recovery and will pick up tomorrow with a Tabata session with my training partner.

Might have to see a doctor about the shin splints because it seems to come and go, hopefully they will be long gone before the 21st July - when I start training seriously for the city to bay -12km fun run.

As a side note I am for the first time having serious doubts about whether I will make the distance on the day - I know I can walk the distance easy enough, but the plan was to run as much as possible, at this rate I will probably be hobbling along to try and finish.

Will update again tomorrow after the workout with an injury breakdown.

Triple workout fail

Monday is supposed to be triple workout session, this morning I lacked the motivation 100% to get out of bed, therefore no Tabata session.

Still made good with a good run, even if my breathing lets me down.
Really need to get on top of this - because it's holding me back - I have the physical fitness to run for a fair distance, but my breathing capacity kills me.

Tonight is Kettlebell which I always love, even if it does cain me.

Realised last night that I've taken 8cm off of my stomach in six weeks as well - quite happy with that.

Will update tonight after I get home from workout, with nutrition and workout log :)

Total cheat day

Yesterday I decided that it as time for a total cheat day, no counting calories, no workouts, no being conscious of everything I'm eating.

After six weeks of being ultra careful and trying to be lean, workout regularly I have lost seven (7)cm from my waist alone.

I figured I deserved a reward.

My reward consisted of a couple of ham and cheese sandwiches and a chocolate bar after dinner.

Back to it today though, good nutrition and a killer cardio session just now (my heart is still pounding like mad)....

25 minutes HIIT stationary bike
20 wide pushups
20 crunches
20 oblique crunch + toe tap
10 tricep pushups
20 toe squats (squating on tiptoes)
40 high knees

Well spent now, tomorrow is the triple session:
5am Tabata
12pm sprints + pushups
1800 Kettlebell

Can't wait.

cheat day

Well yesterday I allowed myself to have a cheat / reward for hitting the 85kg mark.
had 1 scoop of ice cream and two small blackberry and apple pies, the end result +1kg on the official weigh in today and a daily food intake of 2894 calories (EEP)

Breakdown:
Fat: 123.3g / 39%
Carb: 285.1g / 40%
Protein: 145.9g / 21%

Fairly substantial amount of food considering the average for the last 4 weeks is:
1878 calories.

Even so - it's one day out of three weeks so I don't feel bad about it.
Went for a sprint / pushup / burpees session yesterday and have a little soreness in the calves but other than that was good - it's going to become a regular thing monday / friday.

On a different note today is weigh in / body stats day - which I've just done.
Weight: 86kg
Bodyfat: 22.5% (Scale only)

Measurements will be up on my bodyspace shortly and pics will be up on the progress pic page.

That's all for now, not sure if I'm going to workout today - may have a rest day and then push hard tomorrow.

Free fist bumps, high fives and hugs

Today I weighed myself under normal conditions, which for me is first thing in the morning before any food.

So happy that I did, stepped on the scales and it read 85.4kg and 22.4% body fat.
I stepped off and on again - same reading.

Walked away did a bit more - came back stepped on same reading.

My weight loss plateau is officially over - no more 87 - 90kg fluctuations, no more working hard and not seeing results.

Couldn't be happier right now - it means that both my diet and full days of exercise are working and working well.

I set a goal of being 80kg by first of September and I'm well on the way to achieving that, the other main goal is 12% but I don't think I'll get there to near Xmas - which I am more than happy with.

Really happy right now :)

Circumstance screwed me

Of all the nights for an unexpected outage at work, causing me to stay back late, miss my workout, my dinner, my weigh in photo for the bb comp and almost my weigh in.

The a/c in the server room at work went pop tonight causing the entire team to stay back until the problem was resolved, instead of leaving at 5pm like normal 9pm get home just before 10pm.

Dinner tonight was four slices of meat lovers pizza instead of the Enchiladas that we had planned.
After a reasonably lean day, I didn't really want or need 980 calories worth of pizza.

I missed my HIIT workout that I was planning, I ended up at 1940 calories and my weigh in result (while a loss) wasn't as good as I was hoping for.

Total nutrition for today:
1940 calories
57.7g fat / 27%
254.3g carbs / 53%
93.5g protein / 20%

But the good news is that I have still managed to lose weight and more importantly body fat.
Stats as of today:
Weight: 87kg (drop of 0.4kg since last weigh in)
Bodyfat: 22.7% (Scale) 19.5% (Caliper)

Body measurements and photos will be uploaded tomorrow.

I'm going to go on the conservative side with the bodyfat % and put it at 22%

Tomorrow is the first day of lunch time sprints + burpees so should be good fun.
That's all for now - time to get some rest.

Weigh in 2 is looming.

Had an interesting day today, technically three workouts and a reasonable day nutrition wise.

The breakdown for today was:
2018 Calories
Fat: 99.3g / 42%
Carbs: 179.7g / 34%
Protein: 129.9g / 24%

Not fantastic but reasonable, the majority of fat came from dinner (3 x chicken drumsticks)

Workout wise it was AM HIIT on the exercise bike followed by crunches and pilates toe taps with an oblique crunch... quite a good exercise.

Afternoon workout consisted of a 3.77km run / walk due to the cold then a 4 x 4 Tabata set to finish.

Enjoyed all of that.

I'm not to sure how I will go with the weigh in and photos tomorrow, not sure if I've done enough this week - but we'll see I guess.

Had a bit of an interesting moment reading a thread on bb.com, the participants talked about intermittent fasting as a method for cutting / fat loss with no real explanation.

After reading up on it today I still stand by my original comment that a calorie deficit and staggered smaller meals / snacks is a better way to go, particularly because the studies on intermittent fasting have no conclusive outcomes and from most articles, the thermogenic affects after a workout are less than those in a fed person.

Anyway I wanted to jump in and reply, lay the smack down so to speak, but figured it wouldn't be conducive to anything as I would only get flamed, so I educated myself and will leave it at that.

On another note found a few courses today for nutrition studies and am looking into it a bit further, one day I plan to be able to run PT sessions and provided full nutrition and diet services, but small steps, start with the area that interests me the most and that's the nutrition side of things.

The courses are run by Cadence health and info can be found here for those in Australia.

Hmmm I think that's all for today, look forward to the 5am start and workout again tomorrow.

Might have to look into getting some sort of light / fluro running gear so I can change it up instead of doing 15 - 20 minute tabata / hiit sessions and go for an AM run.

Strength vs Tabata

Tabata session has just finished, using a 3.2kg kettlebell and 2.5kg dumbbells.
Interestingly when I do a strength session I work with a 20kg and do the movements I did tonight, with little to no problem.

Tonight's session left my arms and shoulders burning, my body unable to get one last good pushup, struggling to shoulder press the 3.2kg weight...

Nothing like working to exhaustion in a 5 x 6 (5 exercise, 6 set) session of Tabata.

Consisted of:
Single arm swings
thrusters
Decline pushup
V situp
shoulder press

15 minutes flat out and I'm spent, so now time for dinner.

Tomorrow 5am tabata session (again) then running at 1630.

Bleargh!

Well, I missed all three workout opportunities yesterday :(
Not a great start to the week, but you move on roll with it and keep on trucking.

Today to make up for the lack of workouts yesterday, I will be doing a tabata super set with a light weight kettlebell.

Should be good to catch up with.

Yesterday's eating was reasonable, high in carbs but under 1500 calories - so that's a plus.

Looking forward to tonight's workout.

Missed training

Well today I didn't do a tabata session as I felt pretty rubbish, then missed the first session of sprints with my second training partner (start has now been delayed) all because I feel pretty rubbish from the flu.

Tonight is kettlebell, so I'm going to put in as best I can still but I have a bit of an expectation it's going to be a rubbish night.

I know, I know, that's a negative attitude to have - but I'm being a realist - I feel crappy today and know that it's going to affect my lifting.

I'll still push myself and my training partner as hard as I can - we both have goals to achieve.

Nutrition wise today - I forgot my 'snacks' so no mid morning apple, no mid afternoon popcorn.
Left me with only breakfast (oats), lunch (Tuna + salad), dinner (savory mince).

Right now I'm not feeling the adverse affects of no snacks, as I have just had lunch - but I can guarantee by 2 - 2.30 pm I am going to be hunting something down to eat :(

Ah well live and learn, onwards to tomorrow.

Will update again later with tonight's training.

14.66km walk

Just got back from a 14.66 km walk, was a good session reasonable pace.
14.66km in 2 hours 33 minutes for 774 calories.

Really quite enjoyed it even if I did get sick of walking after a while.

Had good conversation with my sister on pretty much all things, mostly fitness and nutrition though, who would have thought ;)

Yesterday went to the AFL (Aussie Football League) and struggled to have healthy foods, only really snacked a little so that's a plus - food log here (via fitday)

Doing well with no fizzy drinks or alcohol as well - don't feel tempted at all.

I think that's enough for now as I need to go eat.

Link to todays walk is here (via sportypal)

Junk day + saturday morning workout

Well yesterday was a bit of a buzz kill nutrition wise, I went from having a nice lean day to it being 2009 calories mostly from bad foods.

It's still below my maintenance calorie intake, but way too much sugar.

Calories: 2009
Fat: 78.3g
Carbs: 189.7g
Protein: 155.1g

Fat 34%, Carbs 36%, protein 30%

Food log on fitday.

Next rest day I'm going to find something other than chocolate as my cheat food, I started and then struggled to stop.

Live and learn, I'm not going to dwell on the negative.

Workout today was a 4.64km run averaging 7.51 km/h, I struggled with it a bit today, not because of the distance or the actual running but I couldn't get enough air in my lungs so I was basically running till I couldn't breathe, walking, then running again.

I'll get there eventually so I'm not to concerned that it wasn't a blistering run.

Got back indoors and followed up with:

25 pushups
30 full situps
25 pushups
20 Oblique situps

Left me feeling pretty good, a little sore, but pretty good overall.

Estimated: 419 calories burnt from the run and approx 159 from the pushups situps for a total of 578 calories :)

Rest day

I never thought I'd be looking forward to a rest day, but today it's beyond brilliant.
No exercise at all today, no getting up at 5am for Tabata, no pushing slabs of iron around, no pushing so hard I feel like I'm going to puke.

1 day a week of rest feels fantastic.

It's still a normal day nutrition wise:

Breakfast: 0ats
Snack: apple
Lunch: tin of tuna + salad
Snack: popcorn
Dinner: home made meatballs and pasta

Todays nutrition log (not inc dinner as I haven't added that in yet)
Calories: 541
Carbs: 72.2g (53%)
Fat: 15.0g (25%)
Protein: 28.4g (21%)

While the carb content looks high - it's realistically all quite healthy with the majority coming from my breakfast (34g), the remainder from fruit and veg (25.2g).

Looking forward to really pushing myself though through the next 2 months to try and win the bodybuilding.com transformation competition, hoping to be able to drop around 5kg and at least 5% bodyfat.

I know with this though that I'll have to tighten up my diet and push myself a little harder in the workouts but that said - no problem I'm more motivated than ever.

Tomorrow I'm planning on going for a 5km run, then Sunday a 15km walk.
The training switches around a little on Monday, kettlebell instead of run and on Wednesday run instead of Kettlebell.

This is in prep for the running work I will be doing for the City to Bay 12km run - I'll be working with staff from the SA Road Runners Association to get ready to run the distance in September.

I think that's about all for now, so have a great day and I'll update again tomorrow with a Sportypal GPS log of my run.

Bodybuilding.com body transformation contest

I've entered a competition on bodybuilding.com for body transformation.

The contest goes from 01/07/2010 - 01/09/2010.
There are no prizes but I thought it would be interesting to see how far I can go in 2 months.

Since the weigh in for these is outside of my current weigh in schedule / picture day, my current stats are: 88.7kg, 23.6% bodyfat (scale) 21.7% bodyfat (Caliper).

I'm uploading my pictures now - but am a little nervous about it as it shows what I usually hide, my stomach.

I guess the real point is that I am working my ass off to change it and hit my goals, so nothing to be bothered by with the current status.

So without further procrastination - pics below.

First pics are relaxed / Second pics are flexed - ignore the camera angle that makes me look like a monkey.

Hate of the tabata timer...

So it's 5:38 am, I've just finished a Tabata workout and realised I really do hate the Tabata clock that I use.

I'm pretty sure that it counts the rest 10 seconds way quicker than it counts the work 20 seconds....I hate it's voice, 5, 4, 3, 2, 1, ding ding.... Argh.

No actually I don't hate it, I really enjoy the Tabata workouts and the timer is fantastic, it's just that you have to push so hard with Tabata workouts and by the end set when you're struggling not to throw up......well think how you'd be.

Anyway the workout itself consisted of a 6x4 routine (6 exercise, 4 sets per exercise):
Burpees
Thrusters
weighted lunges
Straight punch / uppercut
High knee raises
Hovers

I think with that I'm done for today and it's time to go get ready for work.
Wish it wasn't so far away to work and that breakfast was closer :S

Kettlebell session 1

Tonight my training partner and I did a mixed Kettlebell set.
It was a little bit light on compared to normal but the cold weather + a bit of 'DOMS' for both of us didn't help.

The way I figure it's better to train a lighter session than to go all out if you're already in pain.

The session went as follows:

All kettlebell exercises we do are done with 20kg kb's.

10 x double arm kb swing
10 x single arm kb swing
10 x kb figure 8's
5 x kb thrusters
10 x kb pushup + renegade rows
10 x dips
10 x kb floor press
10 x 50kg deadlift

Also tried a couple of 'SOTS Presses' with 10kg dumbbells, those are seriously mental - props to those that can do them with correct form.

See for yourself:
Double Sots Press with 32kg KB

Clearly one of the hardest exercises I have attempted so far.
Looking forward to working them into the routine :)

Bleargh to early mornings

This morning when the alarm went of at 4:41 am, so that I could get up for my 5am Tabata session, it was met with a solid "Snooze mo'fo".

This meant I slept until 6am and nearly missed my train for work.

Downside of pushing so hard and eating with a calorie deficit - some days the body is just to exhausted.

I can't blame it solely on the workout / nutrition though as I didn't sleep decently last night but "Que sera, sera" I'll make up for it tonight with the Kettlebell session.

Listening to 'the fitcast' this morning I thought of a nutrition based question that I'm going to send in.

Basically: Is there a time frame between rising and breakfast that should be looked at? the reason for me is those days I do manage to get out of bed and do a workout it's three hours before I eat breakfast. What I wonder is if I should have something small during the commute to work, then my breakfast like I normally do.

We'll see if it gets a response.
Will update again tonight after the kettlebell session.

Oh and a ponderance:
If the scale says 23% bodyfat, the calipers say 21.1% and the picture estimation puts me at approx 25% which do I go by?

Body fat estimate

It is a really hard task to accurately measure your body fat.
My scales say 23% my calipers read 21.1% so I'm settling on a medium of 22%.

I was curious so I measured - I will now add it to my fortnightly measurements which consist of scale, tape and now digital calipers.

Next measurement day is: 10/07/2010 (Australian date format)

So will give a full update then.

Tonight's workout was quite good, to be honest I enjoyed it.

Tomorrow AM: Tabata
Tomorrow PM: Kettlebell

One day soon I hope to get back to deadlifts and squats, man do I miss squats ;)

Body transformation competition

Yesterday, I signed up for an informal body transformation competition on bodybuilding.com (Link: Fitness comp).

I have never entered anything like this before so even with no prizes I'm a little hesitant, no doubt it will be fine, but there's still that little niggle.

The comp is 2 months to see the biggest body transformation, I'll give it my all (since I'm doing it anyway) and add progress photos as they're required.

Nutrition wise, I am trialing some extra food in my diet to increase the spread and to help with the hunger during a calorie deficit phase.

My basic nutrition consists of:
Breakfast: oats
Snack: red apple
Lunch: salad
Snack: popcorn
Dinner: meat + veg (usually chicken or beef)

I've added the popcorn today as it is low calorie, low fat and great for filling a hole until the next meal.

For a full breakdown of the meals check my fitday log.

The workout tonight will consist of:
20 minutes HIIT on the static cycle
20 x wide pushups
20 x tricep pushups
20 x decline pushups
20 x dips
20 x full situps
20 x olbique situps

Not full on, but enough to get the blood pumping and still save my body for kettlebell tomorrow.

Double workout for Monday

So I like Mondays :)

Double tabata session and running.
Got changed up today instead of kettlebell as my training partner did weights yesterday and was suffering a bit of DOMS (Delayed Onset Muscle Soreness).

So we ran, lightly until it bucketed down with rain.....so back to the gym for a 5 x 4 Tabata session.

Burpees
Squat + press
Hover
V-situp
Pilates single leg lower / raise

All in all quite a big abs day for me... going to be sore tomorrow.

Hmmm I was wrong

After adding everything into my food log for yesterday, my estimation of 3000 calories was wrong.

It was still a rubbish day nutrition wise - with a lot of junky foods, but was only 2200 calories, which is a plus.

Tabata session this morning was good, I did a six exercise set by four reps.

For those that don't know what Tabata is:
20 seconds exercise, 10 seconds rest, repeat till desired set amount.
Change exercise.

Sounds easy right?
Well give it a go, you will feel like puking.

Squat + dumbbell press
Burpees
Pushups
Straight punches + uppercuts
V Situps
Oblique leg raises (pilates move that I don't know the correct name for)

Links below for some good write ups on Tabata:

Link 1: Squidoo.com
Link 2: tabataprotocol.com
Link 3: Tmuscle.com
Link 4: Mens life

Will do another post later tonight after the Kettlebell session :)
Later.

Weekend blur

Well it's Sunday night and I don't feel I've accomplished a great deal over the weekend.

It started off on a bad note with a junk food breakfast, followed by going out for dinner to an all you could eat restaurant (not my choice, but a family members birthday) even so I rounded out the total daily calories consumed at around 2000 which is reasonable considering that I went for a 9km walk.

Today a different story, I got sucked into the trap of 'snacks' at the AFL and estimate that I've hit around 3000 calories - still live and learn.

I haven't logged everything today - as I don't feel I need to.
I know it was a bad choice day and my estimates (based on current logging) are reasonably accurate.

I also missed today's workout due to lacking time, but I'll make up for that tomorrow by doing a Tabata session at 5am, Kettlebell in the evening and then rounded off with another Tabata session :)

Not going to dwell on the negative though - the positives instead, since taking control, measuring and making myself accountable, I have lost nearly 1.5kg, I have gained muscle size in some areas, lost in others and taken 3cm off of my stomach.

IN JUST 2 WEEKS!

At that rate - even with the odd cheat / rubbish food day thrown in - I should definitely hit my goals by Xmas.

Look forward to work outs tomorrow and detailing the exercise sets for the first time.

First post

Well, what better time than while recovering from a 9km walk, to write the first post?

This blog is basically my daily journal as I work to transform my body.
I am currently an 87.4kg, 29 year old male with 23% bodyfat.

The idea behind the blog, is so that I can document my transformation from overweight to lean and muscular.

Body stats are updated on bodyspace - bodybuilding.com, nutrition stats are on fitday.

I will be uploading pictures once a month to show the progress from where I started to where I am at now.

As I progress along I will be updating daily with the workout, calories eaten, calories burned and how motivated I am to hit my goal, along with my current reading / listening in the fitness world.

Todays workout was:
9km walk in 1 hour 30 minutes
20 Situps, 20 Obliques situps

Tomorrow will be Tabata at 5am and then a kettlebell strength session in the afternoon.


Feel free to bookmark and read along or simply watch the progress.

Cheers and talk to you soon.