Lesson

• Never reveal to much
• make it hard to get
• give her more time on her own, more space, etc..
• no emotional blackmail

arhh!

my server is down! Well not really, it’s due to the UK not able to connect to the server which is in the US.

Pretty disappointed as I wanted to post about my day…

Well here goes on wordpress.com….

Today I went on site at work, in the freezing and foggy cold!! I walked more than 3 hours straight in the cold. My hands were freezing and I couldn’t even write the measurement we took on site properly.

After I came back to the office I felt really sleepy, I was not too worried. But I started to doze off while talking to someone. Its not that they are boring, I was just somehow really sleepy.

I was gonna go to the gym today, but gave up as I was really dozing off, even while driving.I nearly slept on the wheels on motorway. I just closed my eyes for 1-2 seconds and it felt soo good, i didn’t want to open it. But I had to keep myself awake….

Well I am going to sleep now.., to fill my bodies desire.

I’m moving to a proper url

here is my new blog

http://lost-ground.com

Doing weight lifting increases you weight fast

Image via Wikipedia

I just realised how fast weight training can put KG on yourself. I dropped 2kg in 2 weeks of cardio, and when I done 1 session of weights I’ve gained 1kg back and the following day i got my 2 weeks worth of weight loss back.

So what I am going to do now is cardio all the way to lose 5kg and do 1 session of weight lifting then cardio another 5kg then do 1 session of weight lifting.

Or i could do light weight just to keep them firm and that is about it.

I’ll have to play around with this so that I can get a perfect programme.

The thing that annoys me about this is that my main goal is to lose weight but as well as tone up. Should I lose the weight and then tone up or do both at the same time and not lose actual weight? my healthy weight is 15kg less than what I am currently.

my first 40min run, well at the gym

Image via Wikipedia

Today i ran my first 5km straight with little rest as possible with an average of 9km/h

I had my sprints up to 13km/h for at least 1 min and had rests up to 2min.
I’ve also lost quite a bit of weight since i started this new programme of mine 2 weeks ago. I am currently 97kg from 101 which i was 1 week and a bit ago.

I feel great, very healthy and not to tired. It also seems that on the days I do get my rest I feel very down and lack of energy the following day. I think  I’m addicted to training, i just have to go down the gym even for a 30min run or weight, i just feel like i have to.

ill add some more to my training as soon as i get some time.

Overall i like what i have achieved so far in 2 weeks.!!

This week was great!

Image by amyliagrace via Flickr

This week I;ve tried my new programme fully, and it worked. I’ve lost 1.5kg in 4 days of training.

Here was my workout

Monday

• 10 min warmup
• 3 weight lifting on different lower body with at least 3-4 sets going at 10-12 rep
• 3 weight lifting on different parts of my upper body at least 3-4 sets going 10-12 rep
• 2 core exercise
• cooldown stretch

Tuesday: HIT training (cardio)

• 20min cardio (interval training)
• stretch
• 10min HIT (interval training
• 2 core exercise

Thursday (not so good weights)

• 10min warmup
• 3 upper body workout
• 3 lower body workout
• 2 core exercise
• stretches

friday

• 30min cardio+warmup
• 2 core exercise

I have also lost 1.5KG which is great, well I lost 2kg in the morning but gain back some more in the afternoon like always.

I’ll be hitting the gym tomorrow morning. I’ll probably get the bus there and get some exercise at the gym until i get my bike sorted.

sunday 6.7.08

Image via Wikipedia

Today I’ve done some high intensivity training

This was my programme

• 16min treadmill with max 10-11km/h
• 2-3min stretch
• 4 sets of chest
• 3 sets of upper back
• 16min treadmill
• 3 sets of reverse crunch
• 3 sets of leg raises
• 3 sets of crunches

I will be starting a new programme on monday with high intensive training with weights.

Basically i will be concentrating on different parts of the body on weight days and in between i will be doing 60min cardio of different kinds with core exercise.

Cardio on friday

Image via Wikipedia

Yesterday i’ve done quite a bit of cardio and core exercise.

This was my programme

• 16min running/interval maxed at 11km/h
• 10min rowing (finally done it, before i could only do around 6min)
• 3 sets of crunches
• 3 sets of twisted situps
• 3 sets of leg raises
• 7min (1mile run)
• stretches

Side note

my co-workers at my job found that i was on a strict diet. It sort of went a bit awkward when i explained what I was doing. As they eat a lot, and I explained i was eating 6 meals a day and it got into a little argument. and i was pissed  off when they said i was eating too much or in a weird diet. But i explained. and when i said i tried to keep off sugar and chocolate (which i meant confectionary, sweets) i just got a bit defensive about it, when one of them said you had sugar in your tea, well yeah i do, but its not confectionery or chocolate they stuff  in through the day.

What more they could all use a little of physical activity, they drink, eat a lot. And one of them goes to the gym but eats a lot of food at work. Common, if you were going to go to the gym to get fit and lose some, why not stay away from the fatty foods. She might aswell not go and as she is wasting her money on the gym membership if she is eating that way afterwards.

This is because I am not used to talk about my physical fitness to people and what more what I eat and how eat.

Common that is not there problem, but it ended me speaking out a bit too much as i didn’t want them to get involve in what i do.

Strength training

Image via Wikipedia

Today I’ve done some strength training all around. Here is what I have done:

• 10 min warmup
• 4 sets on lat pullups
• 4 sets on triceps
• 3 sets on triceps+chest pushdowns
• 3 sets on quad
• 3 sets on quad curls
• 4 sets on chest push
• 3min rewarmup
• 3 sets of crunches
• 3 sets of leg raises

It seems that I now need to increase activity on my core and find new techniques, I will try to save up and pay for a personal trainer to teach me some new activities to do to keep me at it for a few weeks so that I don’t get bored.

Today I ate 2/3 of an ice-cream and threw the rest away, I was just craving for one after dinner. So the ice-cream intake just came around 120cal (its the mini magnum with double caramel.

I also started to feel some joint pain, I might get some jointace.

I am also planning on getting a new pair of shoes tomorrow

Monday’s workout

Image by Mark Witton via Flickr

I wasn’t able to stick to my plan today as there were a lot of people at my gym but I did my cardios worth.

Here is my programme:

• 15 min Run/Jog/sprint max at 11km/h
• quick loosening of the leg muscles
• 4 sets of 12 on the chest (21kg)…seems a bit easy now but I will increase next week.
• 3 sets of 12 on the triceps (25kg)
• 15min run/jog/sprint max at 11km/h

Tomorrows planned programme

• 10min warmup
• shake the legs
• 3 sets of 12 on the quads (115kg)
• 4 sets of 12 on the chest (21kg)
• 4 sets of 12 on the triceps (25kg)
• 4 sets of 12-10 on the lats
• 3min re-warmup
• 3 sets of 15 on crunches + weights
• 3 sets of 15 on leg raises
• Stretches
• 1min cooldown

I hope i get enuf time ….

But in other news:

I have started to get a good hang on my food intake for two weeks now, I have lowered my choco intake aswell as sugar intake. I have replaced them with fruits and other nutrients with fructose.

I did have one little bit of choco and diet coke on Sunday under moderation as I didn’t want to turn like those people who starve themselves silly of life.