Update

Thursday  

Completed / Target

60 / 60 chin ups

115 / 110 press ups

4 / 5 planks (1 min each)

Felt like a good core workout - but ran out of time to finish it as need to pack for Sweden / Istanbul / Brighton.

I'll be blogging from the road for the next 9 days. Lets see how much time I get for exercise!

Wednesday

Played 7-a-side football - good cardio, but could feel the strain on my legs from previous days leg press / dead lifts.

Tuesday gym

DB Deadlift
60kg - 13 - 12 - 12 - 12

Benchpress
57.5kg - 6 - 5 - 3*
55kg - 2* - 4

Leg Press
86kg - 11 - 12 - 11 -

Lat Pull Down
70kg - 10 - 9 - 6

Ran out of time.

Update

Monday: Rest Day

Sunday:
Cycled to squash and back (Played 4 games lost 3!, 11-6, 3-11, 10-12, 6-11)
Ran 7km once back.

Cycle:


Run - not great run, but good to get other either way. Walked a few times, as twisted ankle slightly playing squash, and it was HOT!


Saturday:
Pull up: 6 - 5- 5- 5- 6
Press up: 30 - 31 - 30 - 9


Friday:
Ran home - didn't log the whole route, as I turned it off once I stopped for the first time. Walked/jogged the rest of the way.





Thursday:
Gym at lunch time - interrupted by a fire alarm - so pretty annoyed!

Pull Up
8-6-5-5

Leg Press
93kg - 10
86kg - 9 - 8- 8

Fire alarm.

Bench Press
55kg - 5 - 6

Wednesday

Cycled to work, found a slightly new route and shaved off some distance / time.

4.83 miles in 20min and 28seconds. Considerably better than the train and bus in 50 min..



Your reading for today.
http://www.primalbritain.co.uk/wp-content/uploads/2012/07/Carbs-Are-Killing-You-Paleo-Infographic.png

Tuesday

Deadlift* 
56kg - 12 - 12 - 12 - 13

Bench Press
55kg - 7 - 6 - 5 - 4

Leg Press**
65kg - 15
79kg - 11 - 12
86kg - 13

Lat Pull Downs
70kg - 8 - 8 - 7

*Time to move up a weight..

**Different seating arrangements make it harder / easier. Trying to work out the best way to do this without getting an injury. Also need to remember to not put the seat too far back otherwise you don't get the full bend of the legs.

Weekend

Generally didn't do quite as much as I wanted to, but still had a relaxing weekend.

Saturday just walked to Westfield shopping in SB.

Sunday, cycled to Finsbury, played squash, cycled back and did a fair few chin ups and press ups.

Lots all 3 games of squash 2-10, 8-11, 10-12 but as you can see - I got back into it after having not played for 5 months..

10 miles cycled in 46min. Avg of 12.6mph but then lots of traffic lights and pretty sunny!

Thursday

Cycled in, 4.93 miles, 21.53min. According to new phone cycle tracker - endomondo.

Gym session

Chin up (wider grip than at home)
7 - 6 - 5 - 4

Leg press*
79kg - 8 - 10 - 10

Bench press
55kg - 6 - 6 - 4 - 3

DL
56kg - 11 - 11 - 12 - 11

See the cycling at the top - repeat for cycle home.

*leg press machine quite different from one at Norwalk gym, and 79kg was ok, but need to adjust position and make sure not straining knees or tendons.

Tuesday

Plan to head to Ultimate pick up tonight in Hyde Park.

Chin Ups: 8 - 6 - 7 - 8 - 7

Update: Cycled to Hyde Park, played pick up ultimate, played ok (except for some outrageous throw aways), good speed and defense.

Will have rest day tomorrow gym on thursday and friday.

Your reading for today

http://www.bbc.co.uk/news/health-19112549

http://www.marksdailyapple.com/health-benefits-of-intermittent-fasting/#axzz22kaabU1E

Plan for this week:
2 x Gym (wednesday & friday?)
1 x Ultimate (tuesday)
1 x running or cycling and/or squash at the weekend
1 x game of tennis with L

Update

Tuesday - rest day

Wednesday - cycled over to Clissold Park in Finsbury for a game of Ultimate. Cycled back. 12 miles and a good game of ultimate - legs tired.

Thursday - rest day but got through quite a few chin ups during the day - lost count

Friday - Struggled to get out of bed, but just about made it to the gym for a quick 30 min upper body workout. Gym packed so unable to do what I wanted. Did lots of random exercises, but felt good.

Weekend will be packed with olympics and grandparents wedding anniversary celebrations, so no exercise.. will make up next week!