89.6 killos Wooohooo!
Right calf a little sore from running Wilson trail (going to be interesting climbing KK) so I did a light jog along the harbor-front, rather than jump rope.
Abs are in good shape. Muscles in lower back (spino scapula, rhomboids) still too weak to support Lats on pull downs. Can get a max of 12 reps from a dead man hang position - Aiming for 20!
Interested to check my stats and body comp when I get back to Tokes.
Sunday, March 27, 2011
Saturday, March 26, 2011
Day Seventy One
Back on track with training and diet.
I was very proud of going to HK Sevens - which are famous for the amount of beer that gets drunk, and sticking only to water and the salad bar - and still had a great time.
Got my work-outs in for Friday and today. Also run Stage 1 of the Wilson Trail this morning in addition to the legs, which was tough - but absolutely gorgeous. Trail running in HK is one of the little known secrets of this place. Twenty minutes out of Central and your running through bamboo forest over ridges with great views out to the sea.
Also, hit my lowest weight so far 90.1 kg - just a little bit more to push into the 80s - wooohooo!
Stay safe and stay strong!
I was very proud of going to HK Sevens - which are famous for the amount of beer that gets drunk, and sticking only to water and the salad bar - and still had a great time.
Got my work-outs in for Friday and today. Also run Stage 1 of the Wilson Trail this morning in addition to the legs, which was tough - but absolutely gorgeous. Trail running in HK is one of the little known secrets of this place. Twenty minutes out of Central and your running through bamboo forest over ridges with great views out to the sea.
Also, hit my lowest weight so far 90.1 kg - just a little bit more to push into the 80s - wooohooo!
Stay safe and stay strong!
Thursday, March 24, 2011
Day Sixty Eight
Man - rough couple of days at work.
Was up till 2:30a on Tuesday trying to get stuff done for the next day. I have. So not only missed my work-out I was completely wrecked for Tuesday during the day as well.
Finally got a good night sleep Wednesday evening, and got my work-out in today (Thursday), but am going to have to get up early to finish off some more work. It isn't all business class and five star that is for sure.
Looking forward to getting things back under control on the weekend and climbing Kota Kinabalu next week.
Went to failure on the plank this evening again. Third set this time at 67 seconds. Sigh! Everything else was ok - though my biceps were pretty well burned at the end of the thumbs up curls.
Was up till 2:30a on Tuesday trying to get stuff done for the next day. I have. So not only missed my work-out I was completely wrecked for Tuesday during the day as well.
Finally got a good night sleep Wednesday evening, and got my work-out in today (Thursday), but am going to have to get up early to finish off some more work. It isn't all business class and five star that is for sure.
Looking forward to getting things back under control on the weekend and climbing Kota Kinabalu next week.
Went to failure on the plank this evening again. Third set this time at 67 seconds. Sigh! Everything else was ok - though my biceps were pretty well burned at the end of the thumbs up curls.
Sunday, March 20, 2011
Day Sixty Six
So hanging strong in Hong Kong.
Yesterday caught up with friends and went to the Marina Club at Aberdeen. Hong Kong is definitely the land of the endless buffet, but despite all the wonderful munchies my daughter was eating beside me, I stayed to the veggies and fish end of the buffet, which was still delicious.
Did my work out late last night (gym is 24 hours - woohoo!) and hit failure on the plank - 90 seconds is a frikkin long time. I am not sure if rocking on your heels is allowed, but it seems to help. But even rocking could get me through the last set and I dropped like a rock on 27 seconds.
Great thing about the gym is that you can mix in some weight work at the end for the muscle sets you really want to focus on. I think PCP is great because the resistance bands are portable and work out is sustainable, but for a short, hard, burn, a set of heavy weights are hard to beat.
Stay well all, the final stretch is coming up!
Yesterday caught up with friends and went to the Marina Club at Aberdeen. Hong Kong is definitely the land of the endless buffet, but despite all the wonderful munchies my daughter was eating beside me, I stayed to the veggies and fish end of the buffet, which was still delicious.
Did my work out late last night (gym is 24 hours - woohoo!) and hit failure on the plank - 90 seconds is a frikkin long time. I am not sure if rocking on your heels is allowed, but it seems to help. But even rocking could get me through the last set and I dropped like a rock on 27 seconds.
Great thing about the gym is that you can mix in some weight work at the end for the muscle sets you really want to focus on. I think PCP is great because the resistance bands are portable and work out is sustainable, but for a short, hard, burn, a set of heavy weights are hard to beat.
Stay well all, the final stretch is coming up!
Saturday, March 19, 2011
Day Sixty Five
First day in HK and went down early to the hotel gym and hallelujah - they have a pull-up bar (seems to be only Japanese hotels that leave this out of their gyms).
Did my skips, though the rubber flooring kind of throws my rhythm. I am used to the petrol smelling, cold concrete of the apartment garage and the springy, air conditioned gym is just to fancy.
Also did 8 minute abs and some pull-ups, then went for breakfast. Mmmm... big bowls of blackberries and blueberries in low fat yogurt. Will do my main muscle work out later today.
Weather is pretty grey so probably no trail running (also family in tow, so can't just cut and run). Anyway got to go and catch up with friends. Got to stay strict - way too much good food in HK.
Did my skips, though the rubber flooring kind of throws my rhythm. I am used to the petrol smelling, cold concrete of the apartment garage and the springy, air conditioned gym is just to fancy.
Also did 8 minute abs and some pull-ups, then went for breakfast. Mmmm... big bowls of blackberries and blueberries in low fat yogurt. Will do my main muscle work out later today.
Weather is pretty grey so probably no trail running (also family in tow, so can't just cut and run). Anyway got to go and catch up with friends. Got to stay strict - way too much good food in HK.
Friday, March 18, 2011
Day Sixty Three
Getting ready to take off to HK. Downloaded my new diet to my iphone along with the exercise pdfs. Packed my rope and resistance bands. Hoping I will get a chance to do some trail runs with my buddy Adam, but weather is not looking so good over the next few days.
Did my workout first thing this morning - well first thing after I woke up at 9:00a :-) Feeling good, looking forward to seeing some friends in Honkers and then on to climbing Kota Kinabalu in Borneo.
Am going to join a friend for the Sevens on Friday at the Macquarie Box. As anyone who has gone to the Sevens knows, its all about the booze ... and they watch Rugby. So this will be an interesting test of will.
Will take my Week 9 snap when I get to the hotel and post up later.
Did my workout first thing this morning - well first thing after I woke up at 9:00a :-) Feeling good, looking forward to seeing some friends in Honkers and then on to climbing Kota Kinabalu in Borneo.
Am going to join a friend for the Sevens on Friday at the Macquarie Box. As anyone who has gone to the Sevens knows, its all about the booze ... and they watch Rugby. So this will be an interesting test of will.
Will take my Week 9 snap when I get to the hotel and post up later.
Day Sixty Two
Lots of jump rope today - did a few abs and push-ups as well.
still having trouble pushing below 90 - bouncing along at between 90kg and 91.5kg.
Diet is going well. Off to HK tomorrow, so that will be a major test - packing the scale as well and looking forward to the veggie section of the buffet.
Feeling good but work and taking care of my daughter, who has been out of school all this week has been a handful. Still only 28 more days to go - yes!
still having trouble pushing below 90 - bouncing along at between 90kg and 91.5kg.
Diet is going well. Off to HK tomorrow, so that will be a major test - packing the scale as well and looking forward to the veggie section of the buffet.
Feeling good but work and taking care of my daughter, who has been out of school all this week has been a handful. Still only 28 more days to go - yes!
Wednesday, March 16, 2011
Day Sixty One
Another day done
Have found what I believe is a PCP friendly snack that is great for energy just before work-outs. Dried lemon peel. I have a tough time believing that the water weight of lemon peel is much different from its dried weight, and while I know if may not appeal to most - its got a great tangy taste that I love.
So, pumped on lemon peel, worked through my sets again with James today - seeing as I am on work from home all week and James' has the only network my PC seems to be able to access. Have been crashing his pad for the last couple of days.
Was a good work out. Man the planks at 5 times 60 secs is a good burn, held it - but definitely felt it and could not have gone another set that is for sure.
Hoping everyone else out there is keeping safe and strong.
Have found what I believe is a PCP friendly snack that is great for energy just before work-outs. Dried lemon peel. I have a tough time believing that the water weight of lemon peel is much different from its dried weight, and while I know if may not appeal to most - its got a great tangy taste that I love.
So, pumped on lemon peel, worked through my sets again with James today - seeing as I am on work from home all week and James' has the only network my PC seems to be able to access. Have been crashing his pad for the last couple of days.
Was a good work out. Man the planks at 5 times 60 secs is a good burn, held it - but definitely felt it and could not have gone another set that is for sure.
Hoping everyone else out there is keeping safe and strong.
Tuesday, March 15, 2011
Day Sixty
Day 60 and two thirds down - wooohooo!
Finally, found a store with eggs and apples and other PCP friendly food in stock. So I am back on my favorite hot milk and egg whites.
Went round to James' for a work-out and photos (posted below). He has managed to get a pull-up bar set up, so tried a few sets with him on that. Then went through today's exercises, good burn. I think the 8 minute abs are paying off as I am able to hold the V sits at the end of each set - can feel it, but can hold it.
Missed taking the numbers. I am planning on picking up one of the Omron scanners myself - as I am keen to keep measuring post-PCP to make sure what comes off, stays off.
Sunday, March 13, 2011
Day Fifty Eight
Woohoo! on another peak day performance.
Ran 20k with a buddy from HK, who is looking to join PCP next group and James. Then came back and finished off my Day 58 workout. The chest dips give a good burn and I am trying elevated push ups to get a bit more body weight onto the chest.
Cooked up mushrooms and garlic in olive oil and nutmeg and the last of the egg-whites and smoked salmon. Understand that smoked salmon is now no good for the final push, so am going to have to pick up fresh salmon and grill it asap so it can last.
Post earthquake main concern is that a lot of the PCP foodstuffs. Eggs, apples, etc are getting harder to find. Hoping that the transportation system gets going soon so can restock the fridge.
Glad to know all my fellow PCPer are all ok. Stay safe, stay strong! 32 days left and counting.
Ran 20k with a buddy from HK, who is looking to join PCP next group and James. Then came back and finished off my Day 58 workout. The chest dips give a good burn and I am trying elevated push ups to get a bit more body weight onto the chest.
Cooked up mushrooms and garlic in olive oil and nutmeg and the last of the egg-whites and smoked salmon. Understand that smoked salmon is now no good for the final push, so am going to have to pick up fresh salmon and grill it asap so it can last.
Post earthquake main concern is that a lot of the PCP foodstuffs. Eggs, apples, etc are getting harder to find. Hoping that the transportation system gets going soon so can restock the fridge.
Glad to know all my fellow PCPer are all ok. Stay safe, stay strong! 32 days left and counting.
Friday, March 11, 2011
Day Fifty Six
Uggh - more late night calls last night - so again did not wrap up till after midnight. And too tired to blog.
I am going to crash early tonight and let my body recover. Still am pretty pleased with how I am progressing. I am hitting real resistance now in terms of weight loss - the 91k mark is hard to break. But, I am pretty sure my body composition is shifting - more muscle, less fat - so am not too worried about the overall weight figure. Still my target remains 88kg.
The fat on the bottom two abs and just under the obliques is also hanging in there. Though, I think the last couple of weeks have noticably loosened its grip. Thirty four more days to go to completely ditch the muffin top - am really going to have to burn, baby, burn when it comes to the last bits of fat.
Attached is a photo of the California style omelette. Egg whites, salmon, dill and capers. Really nice, really healthy - strongly recommend it.
I am going to crash early tonight and let my body recover. Still am pretty pleased with how I am progressing. I am hitting real resistance now in terms of weight loss - the 91k mark is hard to break. But, I am pretty sure my body composition is shifting - more muscle, less fat - so am not too worried about the overall weight figure. Still my target remains 88kg.
The fat on the bottom two abs and just under the obliques is also hanging in there. Though, I think the last couple of weeks have noticably loosened its grip. Thirty four more days to go to completely ditch the muffin top - am really going to have to burn, baby, burn when it comes to the last bits of fat.
Attached is a photo of the California style omelette. Egg whites, salmon, dill and capers. Really nice, really healthy - strongly recommend it.
Wednesday, March 9, 2011
Day Fifty Four
Did my eight minutes abs again in the morning, and tried something a little different for my munchies. Egg whites and smoked salmon omelette with dill and capers. Really nice!
Lunchtime had my veggies and protein (smoked chicken, snowpeas and carrots), and went to the gym. Mixed in a little weight work with the resistance bands to focus on biceps and pecs.
Snack was banana - I know bananas are on the high calorie list, but the convenience store had run out of the little fruit salads I usually pad out my day with.
Dinner, cooked up my usually tofu and ginger - love that stuff! and had another egg-white and milk. May throw in a few more push-ups before bed, though I have another late night call starting at 11:00 - ugh!.
Am going to try making up the omelette again tomorrow and take a snap - very happy with that little creation.
Lunchtime had my veggies and protein (smoked chicken, snowpeas and carrots), and went to the gym. Mixed in a little weight work with the resistance bands to focus on biceps and pecs.
Snack was banana - I know bananas are on the high calorie list, but the convenience store had run out of the little fruit salads I usually pad out my day with.
Dinner, cooked up my usually tofu and ginger - love that stuff! and had another egg-white and milk. May throw in a few more push-ups before bed, though I have another late night call starting at 11:00 - ugh!.
Am going to try making up the omelette again tomorrow and take a snap - very happy with that little creation.
Tuesday, March 8, 2011
Day Fifty Three
Late night as couldn't switch off after call. Cascade effect was could not get up early and had to squeeze jumps in with lunch work-out.
But got it all done. Fridge restocked with PCP friendly munchies. Off to bed now so can get up early and get the rhythm going again. Looking forward to getting down to Yokohama this weekend and seeing how much progress we have all made.
Will be interested to see the stats.
But got it all done. Fridge restocked with PCP friendly munchies. Off to bed now so can get up early and get the rhythm going again. Looking forward to getting down to Yokohama this weekend and seeing how much progress we have all made.
Will be interested to see the stats.
Monday, March 7, 2011
Day Fiftytwo
Got up this morning, did my 8 min abs to get psyched "and their fun too", some push-ups and jump rope. Had a little bit of smoked chicken for my 60g protein, snow peas for veggies, along with some mango smoothy for milk and fruit snack.
Lunchtime was late, so I hit the Hibiya Palace buffet first before it closed and then went to the gym. Would not have been my first choice, but a) I was starving by 1:00p and b) I tried to moderate my portion so I was not too bloated for exercise.
Hit the gym and finished my work-out. I am going to do another couple of short sets on the oblique/abs and pecs, before I go to bed to justify my egg whites and hot milk.
Lunchtime was late, so I hit the Hibiya Palace buffet first before it closed and then went to the gym. Would not have been my first choice, but a) I was starving by 1:00p and b) I tried to moderate my portion so I was not too bloated for exercise.
Hit the gym and finished my work-out. I am going to do another couple of short sets on the oblique/abs and pecs, before I go to bed to justify my egg whites and hot milk.
Sunday, March 6, 2011
Day Fiftyone
I'm back!
Hakuba was a lot of fun, but very hard to maintain the rhythm of PCP. Took family up boarding, went back-country, came back absolutely exhausted. Traversing on a board through the woods is damn hard work, not just on the legs, but also pulling yourself up snowdrifts. The guys I was with today literally had to pull me up with a rope the last slope as I was climbing 2 meters and sliding back 1 meter - even with snow shoes!
My indulgence came just in time, we went out to this great Izakaya in Hakuba and I was able to join my family in a plate of Genghis Khan style lamb hotpot - man was it good. See the photo below.
Anyways, back into the rhythm, up tomorrow for my jumps and back to my veggie buffet and lunch time work-out tomorrow. Woohoo!
Hakuba was a lot of fun, but very hard to maintain the rhythm of PCP. Took family up boarding, went back-country, came back absolutely exhausted. Traversing on a board through the woods is damn hard work, not just on the legs, but also pulling yourself up snowdrifts. The guys I was with today literally had to pull me up with a rope the last slope as I was climbing 2 meters and sliding back 1 meter - even with snow shoes!
My indulgence came just in time, we went out to this great Izakaya in Hakuba and I was able to join my family in a plate of Genghis Khan style lamb hotpot - man was it good. See the photo below.
Anyways, back into the rhythm, up tomorrow for my jumps and back to my veggie buffet and lunch time work-out tomorrow. Woohoo!
Friday, March 4, 2011
Day Forty Nine
Hakuba is a not a PCP friendly place, but am doing my best. Luckily the lodge we are staying at has a kitchen so I have bought some eggs and milk at 7-11 for breakfasts. But, no fruit snacks, and pretty hard to jump rope in the snow. Not even with the James Brinck patented virtual rope.
Have found a veggie place for lunch, which is good. Lots of humous and curries though. Not sure what oil they have been fried in, but it will just have to make do till I get back to my PCP friendly apartment in Tokyo.
Still legs are getting a good work-out. Lots of burn today as got back to boarding for the first time this year.
Have found a veggie place for lunch, which is good. Lots of humous and curries though. Not sure what oil they have been fried in, but it will just have to make do till I get back to my PCP friendly apartment in Tokyo.
Still legs are getting a good work-out. Lots of burn today as got back to boarding for the first time this year.
Wednesday, March 2, 2011
Day Forty Seven
Another great day - but busy.
Still enjoying the lunches at Hibiya Park - great thing about the veggie buffet is that it avoids the trap of eating the same 2 - 3 veggies each day. They have a great mix (see the photo below) and finally can get value for money from buffet, because can pile up more than one plate.
Got some pull-ups in at Hibiya Park, did a set of 10 and then again got to failure at 2 on next set. Patrick figures it is not the lats letting me down, but something lower down. When I find out where the rhomboids are, I am going to work them out till I nail these things.
Had to cut my usual gym based work out short due to an unexpected conference call. Which was a bummer, but got in everything except the jump rope (1,500 eats up a fair amount of lunch time). However, did get in some extra sparring training with my buddy Brent and our trainer Jan Kaszuba tonight for just over an hour. Really good work out with the kicks, so the legs definitely got a burn. Stuck the video up on flikr so I can review - if you want, you can check it out here.
Packing the rope and resistance bands and off for snow-boarding tomorrow in Hakuba, and fresh snow is falling right now - woohoo!
Still enjoying the lunches at Hibiya Park - great thing about the veggie buffet is that it avoids the trap of eating the same 2 - 3 veggies each day. They have a great mix (see the photo below) and finally can get value for money from buffet, because can pile up more than one plate.
Got some pull-ups in at Hibiya Park, did a set of 10 and then again got to failure at 2 on next set. Patrick figures it is not the lats letting me down, but something lower down. When I find out where the rhomboids are, I am going to work them out till I nail these things.
Had to cut my usual gym based work out short due to an unexpected conference call. Which was a bummer, but got in everything except the jump rope (1,500 eats up a fair amount of lunch time). However, did get in some extra sparring training with my buddy Brent and our trainer Jan Kaszuba tonight for just over an hour. Really good work out with the kicks, so the legs definitely got a burn. Stuck the video up on flikr so I can review - if you want, you can check it out here.
Packing the rope and resistance bands and off for snow-boarding tomorrow in Hakuba, and fresh snow is falling right now - woohoo!
Tuesday, March 1, 2011
Day Forty Six
Today was awesome!
First of all - fresh strawberries with bran flakes on hot milk was a great way to start. Did not get my early morning jumps in, but did to 8 min abs - it is a great way to kick start the day - "and its safe too".
Had my veggie buffet and forgot to take a photo - will tomorrow - but it was so good. Two plates of various great veggie dishes piled high. No more eyeballing to see if I cross the 180 gram mark.
Then, went to the gym, and not only got in a few extra sets on the lats. But broke my record on jump rope. 1,295 is now the official new high water mark for my jump rope. Takes me a couple of errors to get in the zone, but once I get over my legs getting pumped I feel like the energizer bunny on these things.
Looking forward to the remaining 44 days, though this weekend is boarding so it will be a little tougher to maintain.
First of all - fresh strawberries with bran flakes on hot milk was a great way to start. Did not get my early morning jumps in, but did to 8 min abs - it is a great way to kick start the day - "and its safe too".
Had my veggie buffet and forgot to take a photo - will tomorrow - but it was so good. Two plates of various great veggie dishes piled high. No more eyeballing to see if I cross the 180 gram mark.
Then, went to the gym, and not only got in a few extra sets on the lats. But broke my record on jump rope. 1,295 is now the official new high water mark for my jump rope. Takes me a couple of errors to get in the zone, but once I get over my legs getting pumped I feel like the energizer bunny on these things.
Looking forward to the remaining 44 days, though this weekend is boarding so it will be a little tougher to maintain.
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