30-11-11 Evening workout

6pm Hammersmith

Warm up

Run 1.07km 5min 20s

Row 500m 1min 54s

Bench press

35kg x 10 x 9 x 7 x 6

Lat pull downs

56kg x 10 x 8 x 7 x 5

Deadlift

40kg 12 x 12 10 x 10

Kneeling row

Right: 16kg x 12 x 12 x 10 x 10

Left: 16kg x 12 x 12 x 10 x 7

Leg extensions

49kg x 15 x 15 x 15 x 13

Swiss ball sit ups

45 x 35 x 30

Felt that I was lacking energy and not able to lift, press, pull as much, but still a good workout.

5-a-side Paddington League Vs. The Gym Utd

7.45pm Kick-off this evening which is a much more respectable time to be playing. Update: lost 8-3 despite playing quite well! This must be how wycombe wanderers FC feel after winning league 2 last year...

Recreational Run

With no running over the last 2-3 weeks and weekends, it was time to lace up my trainers and get back to pounding the pavement. 8km, 40min, through Kilburn, Queens Park, Kensal Rise, West Hampstead and back to Kilburn. A little slow in places, and pace varying dramatically from 4.30 min/km to 5.40. Felt good to be back out running though.

24-11-11 Evening workout

6pm, Hammersmith.

Warm up
2k run: 10min 11 sec
500m row: 1min 51 sec

Lat pull down
63kg x 8 x 7
56kg x 8 x 6

Leg extension
49kg x 14 x 13 x 13 x 12

Bench press
35kg x 12 x 10 x 6
30kg x 7

Swiss ball sit ups
40 x 45 x 25 x 15

Deadlift
40kg x 12 x 12 x 12 x 12

Barbell squat
40kg x 12
30kg x 10

5-a-side Paddington League Vs. Smoked Mackeral FC

Last night was a 9.15pm kick off, which is frankly when we should all be tucked up in bed reading a trashy novel. I played my best football this season, but despite a couple of goals and more than a couple of shots hitting the bar, at half time it was 5-5. Our defence was better again, but the opposition were very good at shooting on target from outside of the area, allowing them to gain the advantage in the second half and take the game. I didn't catch what the final score was at the end but will update shortly. Update: final score 9-7.

A good game, and interestingly didn't feel too strange to be running around at 9.15-9.55 at night!

London to Amersham Cycle Ride

Friday's exercise was a great cycle ride from Kilburn to Amersham, 24.61 miles. Average speed (moving) 14.5mph and 29.0mph max speed.

Definitely something I'll do again - with hills, main roads and country lanes - all followed up with a fry up and catch up with my parents.

Slightly slower than I wanted, but gives a time to improve on!

17-11-11 Lunchtime workout

Being careful not to over exert myself after the weekend's illness. 11.45 - 12.30 Hammersmith (The Ark) Lunch time workout

Run

1km x 4.57 min

Incline Bench Press

35kg x 11 x 12 x 10 x 8

Lat Pull Down

56Kg x 12 x 9 x 8 x 6

Chest Press

35Kg x 13 x 11 x 8 x 8

Swiss Ball Sit Up

35 x 35 x 30

Large chicken burrito for lunch from one of my new favourite chains: Tortilla.

From Blogger Pictures

5-a-side Paddington League. Vs Copacabana

After a weekend mystery illness that left me sleeping for almost 48 hours straight, and 4 days of no exercise, it is time for the weekly 5-a-side.

11 - 5 loss. However it was a much better game for me and the team in general. The other team were just too good.

Rest day

Didn't feel great today so skipped the run and had another rest day.

Run and long walk tomorrow.
Update: the unwell feeling from last night has got worse and so today and tomorrow will have no running, no cycling, no swimming and no squash.

10-11-11 Lunch time work out

Everything seemed a little slower today...

12 - 12.50 Hammersmith (The Ark) Lunch time work out

Run

1km x 5 min

Kneeling Row (single arm right)

14kg x 14 x 14 x 14 x 11

Kneeling Row (single arm left)

14kg x 14 x 14 x 12 x 10

Leg Extensions

49kg x 15 x 15 x 15 x 15*

Bench Press

35kg x 11 x 11 x 9 x 7

Swiss Ball Sit Up

30 x 30 x 30

Lat Pull Down

56Kg x 11 x 6 x 6*

Ran out of time.. would have liked to have finished with some more back or leg exercises. Running time tomorrow.

*barely finished the rep

Rest day

Today is a rest day. My plan for rest of the week is a weights session tomorrow, running on Friday, swimming on Saturday and either a game of squash on Sunday or another rest day.

So today is a rest and nutrition day, which means I'll be attempting to cook this: http://chocolatechillimango.com/2011/10/22/chocolate-orange-protein-fudge-bars/

Look at the macros - who wouldn't want to eat this!

Will update later with results.

Update: it worked out quite well once I managed round several mishaps. The crust was a bit dry, so will bake at a lower temperature next time, although the inside was very moist! Might also put a bit of coconut flour in next time. Used a toffee protein desert mix as icing / topping.

5-a-side Paddington League. Vs Abacus Ath.

After winning two seasons of 5-a-side football as manager/captain of West Hampstead Wanderers and then as a player of West Hampstead Athletic, the third season hasn't started so well. Athletic have continued to play on for another season, but the first two games have been lost 6-5 and 9-5 respectively, so as all good pundits would claim; "they need to put some points on the board." I will report back after tonight's game.

5-a-side football is a fantastic way to exercise, as it involves short sprints and constant movement. A rough estimate is that an hour of 5-a-side would burn approx 600-800 calories. This means a lunch full of complex carbs and lean protein is an ideal fuel for 40 minutes of intense exercise.

I wouldn't mind an expresso before the game, but I'll be going straight from work. Next time!

Update: an 8-5 victory doesnt really represent how badly we played in the first half, and one of my own worst displays of the past few years. Still, a win and a good cardio session nevertheless.

Caffeine is my drug of choice

6 months ago my ipad became a third wheel in my relationship.... Today we welcome the fourth member of our relationship.
Say hello to my new nespresso machine.
With 16 different pods to try.. It is going to be a good week!

7-11-11 Lunch time workout

12.15 - 13.00 Hammersmith (The Ark)- lunch time upper body work out.

1km warm up run

4min 36sec

Incline bench press
30kg x 10 x 10 x 10 x 7
Leg press
58kg x 15 x 15 x 14 x 12
Chest press
42kg x 10
38kg x 8 x 8
Lat pull down
49kg x 14 x 11 x 7
56kg x 8
Swiss ball sit ups
25 x 25 x 20 x 20


Chest and shoulders aching a bit.. Lunch was great tuna salad, banana and protein shake.

Resurrecting the dead

I used to have a blog at Warwick, where I posted photos... http://blogs.warwick.ac.uk/nhudgell/ until I started my MA and it ran adrift..

Welcome to the resurrection, with a new focus on fitness and charting my exercise!