Tuesdays are the new Mondays

Monday was memorial day which meant 30 deg C heats, strolling through Central Park - and drinking copious amounts of water. Good times.

Tonight was my normal monday night work out then..


Chin Ups
8 - 6 - 6 - 4 - 4

Chest Press
58.5kg - 11 - 9 - 7 - 8

Seated V-Crunch
53 - 51 - 42 - 48

Leg Press
112.5kg - 7 - 11 - 9 - 8

I did 1 set of each, 30 sec rest and then the next exercise. Once through all, 2 min rest and then onto the next set of each. Great cardio AND weights all at the same time.

Finished off with some..

Dumb Bell Thrusters
22.6kg (2 x 25lb) 11 - 11 - 10 - 7

Had a couple of these today - they're awesome. Protein cupcakes with 50kCal, 1g Fat, 6g Carbs, 6g Protein.

Sunday Sun

Saturday = rest day. Watched the Eurovision SC at a european colleague's house. That was essentially it.

Sunday = an hour of throwing practice followed by 2 hours of Ultimate games, in 27 deg heat with 60% humidity. Suffice to say I was a little sweaty - v good cardio. Workouts are paying off as I played considerably better with better speed and height on my jumps.

Finished Sunday's exercise with a quick gym trip.

Chest Press

58.5kg - 7- 10 - 7

Long Arm Weighted Crunches

9kg (20lb) 22 - 19 - 23

Chin up

5 - 4 - 3

Seated V Sit Ups

40 - 36 - 42

Quick change and into the pool for some relaxation time. Nice day!

3 times a charm

It's friday night, so had little energy - and ALMOST didn't make it to the gym. But I DID make it, even though I just did 3 sets of everything.

Chest Press
58.5kg - 10 - 8 - 4

Chin Up
6 - 6 - 5

Cable Woodchop
49.8kg R - 11 - 10 - 9
49.8kg L - 10 - 9 - 9

Seated V-Crunches
50 - 54 - 50

Dumbbell Thrusters
27kg (2x30lb) - 12 - 9 - 9

Run Nick Run!

Thursday - 7km 34min58s

Tuesday night's alright for... weights?

I can tell that new 'strategy' is already starting to pay off.

Chest Press
58.5kg - 8 - 9 - 7 - 7

Chin up
8 - 5 - 4 - 4

Leg Press
112.5kg - 13 - 13 - 13 - 12  (I really should up this, but it's 2 from the heaviest weight on the machine, and   I don't want to ruin my knees - so will make sure form is perfect for the moment, and see if I get to the gym at work to do some proper squats).

Seated V-Crunches
52 - 41 - 45 - 44

Long Arm Weighted Crunches
11.3kg (25lb) - 23 - 21 - 22 - 23 (I should work on form here, this is tough).

SHOULD HAVE DONE DB THRUSTERS.. but too lazy / tired / already spent over an hour in the gym.. have things to do.

Update

Saturday: Rest day, trip into the city to watch the football and meet up with some work colleagues for dinner. Great football bar to watch CL final, West Village is NICE but pricey.

Sunday: Finally some Ultimate team training with proper warm up and drills followed by a game and then normal sunday pickup - awesome cardio.

Monday: Rest day.

45 min win

To finish off the week I wanted to do weights, legs, cardio, upper body, burn off some calories as we went out for lunch AGAIN (it's friday). That's all possible right? right!?! Despite the ache I had in upper body and legs from the week - it was necessary as tomorrow is a rest day in the city watching CL final, shopping, eating, drinking etc. So it's definitely possible, set up a circuit and did 2 sets on each.

Chest Press
58.5kg - 9 - 7

Chin Up
7 - 5 (struggled a bit with these as triceps ached from the workout on tuesday)

Long Arm Weighted Crunches
30lb - 16 - 17

Seated V-Crunches
30 - 40

Leg Press
112.15kg (!!) - 10 - 11

Cable Woodchop
Right 40.6kg - 16 - 22
Left 40.6kg - 16 - 21


Dumb Bell Thrusters (THESE ARE KILLER)
50lb (25x2) - 15 - 11

Cardio

Wednesday - 7km 36min straight up and down main avenue. BORING!

Thursday - Pick up Ultimate with the Norwalk group.

45 minutes of pain

To continue my work ethic I focussed on upper body today (Tuesday). Running tomorrow and then legs on Thursday or Friday.

1 mile run warm up
7min 52sec

Chest Press 
58.5kg - 8 - 8 - 7 - 7 - 5

Long Arm Weighted Crunch
9kg (20lb weight) - 16 - 17 - 20 - 23

Seated V-Crunch 
25 - 30 - 30 - 35

Chin Up
7 - 5 - 5 - 3 - 2

Feels good to push through to 4 or 5 sets! If I had had more time I would have done some planks, but left work later than I wanted, so no chance!

Weekend

Saturday: 4mile run (treadmill as boiling outside!) followed by 3 sets of leg presses at 106.5kg (up to 11 or 12 each time). BBQ in the sun with lots of meat and then into Stamford to check out a few bars.

Sunday: Pick up Ultimate in Westport for 2 hours, great cardio.

Five guys workout

Damn my team and the american dream of going out for burgers / lunch on friday's. What can you do .... work it off!

After a Five Guys lunch trip - and working a 13 hour day.. there was still a need to have a quick trip to the gym to burn off perhaps 1 small bite of the cholesterol choking cheeseburger I consumed earlier in the day.

Chin up
5 - 4 - 3

Chest Press
58.5kg - 8 - 7 - 7

Incline Overhead DB Press
32kg - 11 - 12 - 12

Front Plank
2 x 1min 15 sec (approx)

Right Side Plank
2 x 1min 05 sec

Left Side Plank
2 x 1min 15 sec

Crunches
60 x 50


Running and leg work tommorrow. Now to research healthy BBQ recipes. 

Restart

I was getting into a bit of a rut again with my workouts, so I restarted workouts and nutrition today with a few overarching goals. I need to nail down the goal specifics so I can track against them - but all in all it was a great workout today - and feeling good about the nutrition element!

Outdoor Run
6km - 32min (slow but had a massive stitch at 3km so not too bad considering!). Not an interesting route - straight down the road and back.

Chest Press
58.5kg - 8 - 10
52kg - 10 - 12

Leg Press
106.5kg - 10 - 10 - 11 - 11

Crunch
50 - 50 - 55 - 55

Chin ups
6 (!!) - 5 - 5 - 3
nb - massive improvement on previous weeks. 6 was amazing - felt really good all the way through. Second 5 set was 4 and then went straight back in anger and struggled through another.

Dumb Bell Dead lift
45kg (2 x 50lbs) - 10 - 10

Ran out of time at this point (needed to get some food on!). But a great workout.

Things to remember:
1. If I get to 10 reps, I probably could have used a heavier weight.
2. If I get to 10 - I can probably do 11 or 12 - push through, don't just stop at a round number..
3. 4 sets of reps is much better than 3 - why not 5 of heavier weights and slightly less reps?
4. Need to do some plyometrics at some point so that I don't lose any explosive power when gaining strength.

Monday Gym

Quick trip to the gym tonight

Chest Press
58.5kg - 10 - 10
52kg - 11 - 10

Chin ups
5 - 4 - 3 - 3

Leg Press
106.5kg - 10 - 10
100kg - 10 - 10

Crunches
50 - 52 - 55 - 55

Dumb Bell Deadlift
36.2kg (2 x 45lb DBs) - 10 (ran out of time!)

Dumb Bell Overhead Press
27.2kg (2x30lb DBs) - 7 - 10

Check out mynetdiary.com as well - it has a £6.99 ipad app that has pretty much all the food types you would ever eat pre-loaded. Tracks all your nutrition with a macro Protein/Carb/Fat gram level. It's great!

Weekend

Saturday
6.5km run ~34 minutes (a bit slow).
50 x 50 x 50 sit ups
4 chin ups

Quick trip to Walmart - picked up a cheap & small George Foreman - as I'm fed up of either frying or baking the whole time..

Went into NYC to meet up with some HRLP friends, had drinks at a rooftop bar on 5th just by the flatiron building, and quickly remembered why people think NYC is expensive. Weather was meant to be much nicer, but you get the idea of what the bar roof was like.




Sunday
Lazy morning watching football on Fox Soccer and then out to Ultimate in Westport. Great game, very good cardio! Need to stop hucking if there the receiver is clearly marked.. Met one of the guys playing for the new CT professional team - very impressed.

Back to Norwalk for chores and groceries.

20 x 25 x 20 x 20 press ups.

Have a slight burnt head from playing Ultimate in the sun (it wasn't sunny when we started..).

Tuesday

Harder gym session than normal, was great - slept amazingly! Need to do this more often.

Run 3 miles - 27 minutes

Chest Press
58.7kg - 7
52kg - 12 - 10 - 8

Chin Ups
4.5 - 4 - 3.5 - 3

Crunches
50 - 50 - 50

Leg Press
100kg - 11 - 11 - 11 - 10

Finished up with some box jumps (x15)

Rain stop play

Wednesday and Thursday last week were write-offs. Weds I worked late, and was too exhausted to do a run, and then Thursday not only did it rain all day and night (so no Ultimate) - I was again stuck at work til 9pm = no exercise.

It was therefore all about the weekend.

Saturday: 
Was meant to have Ultimate practice - but they canceled the training due to attending a tournament the weekend before - so after throwing around with a couple of guys, I headed back to the gym.

Run 1mile 8.09

Chest Press
52kg - 10 - 10 - 8

Leg Press
100kg - 11 - 11 - 10

Chin up
5 - 4.5 - 4 - 3

Crunches
30 - 35 - 35



Sunday:
Needed to get a run in so did a normal paced 6km (31min) just up and down the main avenue before meeting some friends for lunch at http://www.nicholasrobertsbistro.com/nicholas_roberts/about

After a delicious lunch, headed over to the Sunday Ultimate pickup game. We had 3 games of first of 7 which were great and a fantastic workout.

Slept well.