Gained weight – time to refocus

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Eeek, I gained 1.5kg this week.  I’m finding it quite difficult to balance full time shift work (sometimes crazy hours) with getting to the gym and getting enough sleep.  Since I started this job I’ve gone from hitting the gym 5/6 times a week to 2/3 times a week, and I’m buying bad food on my meal breaks far too often.  This weigh in just highlights the need for me to get back into good habits. Perhaps I’ll stop putting my hand up for extra work if it means I can’t look after myself so well.  I’m no superman!

Today I had a flu vaccination so was advised against my PT session today. I used it as an opportunity to talk with my trainer about last weeks physio appointment.  He’s being really good and is going to rework my program to address the tight muscles on my torsos right side.  He’s also recommended I see a masseur that has just started working at the gym to loosen those muscles and work out the stiffness.  Can’t hurt to try it a few times.  

So yeah…. just really need to refocus and be disciplined again about everything that goes into my mouth and getting out for exercises.  I went to the gym twice last week and a 5km run on Friday night.  Although I finished the 5km in under half an hour, I found it difficult… though I know running is all about good days and bad days.

Hoping to have a better week this week.

Monday weigh in and PT

I’m having a lot of trouble sleeping during the weekends at the moment.   I finish work at 10pm on Friday night and have to be back there by 8am the next morning, and probably because the job is so new and exciting I’m having trouble switching off.  I don’t know how I did it but I managed to survive the weekend on about 1 hours sleep each night.

Today I caught up and slept in til 1pm!  I had a personal training session with my weight-loss partner at 2pm, and like always it was pretty intense:

We started with a circuit of:
Barbell squat and presses  x12
workouts365.com_single_arm_dumbbell_shoulder_pressBox jumps  x 10
Incline sit ups  x 12
Press ups x MAX

We did that circuit 3 times.  Our next circuit was on the mat with a dumbbell:
Lie on our back, stand up and press
Kettle bell squats (with dumbbell)
Dumbbell on the ground, pull up and press (alternating hands)

That second circuit was incremental, so one of each then two of each etc for 10 minutes.

I weighed myself afterwards and had lost another 700g  (1 pound) this week.  I was a little surprised to be honest.  I had still been eating left over chocolates from my birthday and eating a bit of take out in town after work.  Last night I even had fish and chips.  Sometimes it seems there is no connection at all between junk food I eat and my weight.

Anyway…  I’m still losing weight… still the lightest I’ve been in years, and work is going great.  I’m a pretty happy guy.

My personal trainer is trying to kill me…

…  but I lived to tell the story!

Today is Monday which means weigh in and a personal training session alongside my workout partner.  Today’s weigh in was good – 92.5kg which is a 600g (1 pound) loss from last week.  Yesterday was my birthday so I allowed myself a few treats – I pigged out actually – chocolate, crisps and hot chips.  Not sure if that weight has gone on yet, or whether it might show up in next week’s weigh in.  600g isn’t a huge loss, but I’m the lightest I’ve been in years and I accept it’s going to get harder to maintain weight loss the closer I get to my goal  (currently 90kg).

today's weight

Today’s personal training session was a killer! We warmed up with 1000 meters on the rower (on hardest level/relaxed pace).  Then the real task began:

Row 250m, 1  DB push-up burpee, 1 dumbbell curl and raise, and 1 dumbbell step up.
Row 250m, 2 DB push-up burpees, 2 dumbbell curl and raises, 2 dumbbell step ups.
Row 250m, 3 DB push-up burpees, 3 dumbbell curl and raises, 3 dumbbell step ups.

All the way up to 10 of each.

Dumbbell BurpeeIt took me exactly half an hour and nearer the end I was really struggling. My partner and I seemed to be on the same level.  It took me a good 20 minutes to recover, and then I had a dip in the pool to cool down.

Tonight’s dinner is pork and vegetable stir fry.

Feeling good 🙂

Great news (but not for diet…)

I had a really great week last week.  I got a new job which I really like, and have been training for that.  Unfortunately my diet and gym workouts have suffered a little but hopefully things will settle down with my new job and I’ll be back to normal and good habits soon.

I had 3 days off the gym in a row last week.  I went for a 5km run Saturday night, and did a high intensity resistance workout at the gym on Sunday (the lunges around the pool are a killer).  On Monday morning I had a PT session with my partner.  A rowing machine challenge (30 seconds rowing, 30 seconds rest for 10 minutes on hard/fast) and then some biking in between weights exercises. Was good – didn’t kill me as much as last week.  My weigh in was good news – back down to 93.1.

Today I was too tired to gym and worked this evening.

I’m working every day for the rest of the week but going to do my best to get to the gym when I can.  It won’t be as often as I have been, and I’m a little worried about how much bad food I’m eating (so easy to get a snack in town while I’m there).  Won’t be surprised if next week’s weigh in is a gain… but I’ll do my best to get back into good habits when I’ve adjusted to the new job.

Overall I’m quite happy at the moment.

Week 2: Weigh in and PT session

I’m going to try and get through this post quickly because I’m not feeling so good.  I think I overexerted myself today.  Now I have a headache and feel very flushed (hot) and drained – 8 hours after!

I was very good over the weekend.  Completed a high intensity cardio program on Saturday, and a high intensity resistance program on Sunday.

When it came to weighing in today, I was disappointed to discover I’d gained half a kilo (1lb), despite all my efforts. I know I had a couple of binges last week but I thought I’d worked hard enough to offset them. 

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Guess I’ll just have to try harder.  I know it can be just natural bodyweight variation so I won’t dwell on it too much.  I’ve also been really sore the last few days from the harder exercises so I’m no doubt gaining lots of muscle that will assist in fan burning down the track.

After my program partner and I weighed in, we had a session with a personal trainer (Debbie).  It’s the first time I’ve ever had a PT session. And OMG it was TOUGH:

Warm up on treadmill, and then speed upped to 14km/h (fastest I’ve ever set it to) 
Run for a minute, then 10 burpees. 
Run for another minute, 10 burpees, 10 squat jumps.
Run for another minute, 10 burpees, 10 squat jumps, 10 push ups
Run for another minute, 10 burpees, 10 squat jumps, 10 push ups
Run for another minute, 10 burpees, 10 squat jumps, 10 push ups

At that point we were both keeling over, but there was no way Debbie was having mercy.  Out by the pool we did ladders with high knees etc,  and then plank-exercisebox step ups and kettle ball swings.  Some more ladders, and then onto the mat for planking.  We did 60sec, followed by 50sec, then 40sec, 30sec and another 30sec.  Sooo tough!  Some more ladders and then some more box squats and kettle bell swings.

Overall it was an intense workout that had me sweating like a pig and painfully out of breath most of the way through. I estimate that I pushed myself about 40% harder than I would have without a trainer. 

For 20 minutes after the session I was dizzy and had to stay seated.  I took the bike ride home very easy because I was worried that I would faint.  I spent the rest of the day resting.

Tomorrow we are doing a cardio challenge at the gym, but I’ll probably leave it til the evening to give my body a slightly longer recovery period.

I haven’t had these headaches for a while – not since I first started going to the gym and I was pushing myself hard.  I’m sure my body will adjust eventually to this higher level, too.  But right now, I’m heading to bed for a much needed recharge.

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