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