Friday

Chest press
58.5kg - 9 - 9 - 8 - 8

Chin up
8 - 6 - 5 - 5

Weighted long arm crunch
25lb - 24 - 22 - 23 - 22

DB Deadlift
100lb - 12 - 14 - 13 - 13

Thursday

Wednesday was a long day at work and a rest day. Cooked this - really really amazing.

Thursday - ran 7.2km in 31C heat so SLOW and had to stop a few times to not pass out... Finished in the gym with some incline weighted sit ups, dumbell clean and presses and chin ups. Didn't record how many, only 1 set of each.

Last day at work here in the US tomorrow, before 2 week holiday and back to blighty for rain, miserable people, smelly gyms but on the postive side, longer nicer runs round the streets of london, back to living with L! and my bike! Good times.

What do you take away from this..

I eat fat

High Fat, Low Carb (no grain/gluten) diet. Seems to work for me.

http://www.ajcn.org/content/early/2010/01/13/ajcn.2009.27725.abstract

Abstract
Background: A reduction in dietary saturated fat has generally been thought to improve cardiovascular health. Objective: The objective of this meta-analysis was to summarize the evidence related to the association of dietary saturated fat with risk of coronary heart disease (CHD), stroke, and cardiovascular disease (CVD; CHD inclusive of stroke) in prospective epidemiologic studies.

Design: Twenty-one studies identified by searching MEDLINE and EMBASE databases and secondary referencing qualified for inclusion in this study. A random-effects model was used to derive composite relative risk estimates for CHD, stroke, and CVD.

Results: During 5–23 y of follow-up of 347,747 subjects, 11,006 developed CHD or stroke. Intake of saturated fat was not associated with an increased risk of CHD, stroke, or CVD. The pooled relative risk estimates that compared extreme quantiles of saturated fat intake were 1.07 (95% CI: 0.96, 1.19; P = 0.22) for CHD, 0.81 (95% CI: 0.62, 1.05; P = 0.11) for stroke, and 1.00 (95% CI: 0.89, 1.11; P = 0.95) for CVD. Consideration of age, sex, and study quality did not change the results.

Conclusions: A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.

Tuesday

Chest press
58.5kg - 12 - 9 - 8 - 7 - 6
Leg press
127kg - 12 - 11- 10 - 12 - 10
Chin up (hard after chest press)
5 - 6 - 5 - 4.5
Seated V Crunch
60 - 56 - 61 - 34

Can't wait to get back to UK, proper gym and my bike!!

Update

Saturday: Whilst cooking blueberry pancakes, did 120 seated v crunches on the coffee table, and 60 ish press-ups. Cycled round central park with M&D, and did a small amount of walking round manhattan.

Sunday: Attended final Ultimate practice in Westport - played a competitive game of open team vs masters team. We kicked their buts 18-5 (or something like that). Watched England get knocked out of Euro 2012 and then onto a great game of Mets vs Yankees at Citi Field.

Monday: Rest day

Paleo Blueberry Pancakes

By far the best 'healthy' cooking that I've done.

Ingredients:
4 organic eggs
1/2 cup almond flour
1/2 cup coconut flour
1 ripe banana
1/2 teaspoon baking powder
20ml(ish) almond milk (could sub in coconut milk)
1/2 cup blueberries
nutmeg

Optional: raw honey

Blend eggs, flours, mashed banana, baking powder and milk together until you have a thick batter. Using a ladle/spoon, spoon into small ovals in a pre-heated nonstick frying pan.

Add blueberries on top and press down into mixture, and sprinkle some nutmeg over the mixture.

Leave for a minute or so, until it's cooked on one side, and carefully flip over to cook other side. Careful not to over cook on each side (like I did slightly on first two!)

For extra deliciousness (and carb content), add some raw honey or pure maple syrup.

This is not a low carb or low calorie breakfast. It is however, grain and dairy free. Enjoy!

(not the best photos - but I couldn't stop myself from tucking in... before I remembered to take some..)

Norwalk Heat

It's currently 33°C here in Norwalk, with 50% humidity, making it 'feel like 37°C' (according to weather.com). Basically, it's hot.

So no outside running tonight. Instead will try to get the to the gym with an aim of doing at least 3 exercises, 5 sets, proper form.

Update:

Chest Press
58.5kg
10 - 9  -7 - 8 - 6

Leg Press
127kg* - 13 - 12 - 10 - 11 - 11

Chin Ups
6 - 5 - 5 - 4 - 3

Seated V Crunch
62 - 60

Doing 5 sets with good form of just 3 compound exercises - seemed to give me a very good workout versus lots of exercises with fewer reps. Stuck the crunches on the end - as it always makes me feel good!

*I am reaching limit of the machine and want to move to proper squats or deadlifts, but I'm limited to the machinery in apartment gym. Back to the UK soon, so I will see if they've improved the work gym or whether I have to go back to the Fitness First in Kilburn.

Monday

Run 
7.22k 34min (ran first 5k in 23min, felt good!)

Chin ups (palms facing each other) 
7 - 6 - 5 - 5 - 4

Saturday Morning

Quick workout before a trip into the city with M&D.

Chest Press
25kg - 32 (warm up)
58.5kg - 8 - 4- 6 - 6 (better form)

Seated V Crunch
75 - 62 - 60 - 67

Long Arm Weighed Crunch
11.3kg (25lb) - 25 - 22

Dumb Bell Thrusters
31.7kg (2x35lb) - 4
27.2kg (2x30lb) - 8

Then proceeded to walk between 12-14 miles around Manhattan. Tired at the end of the day - had a little snooze on the train on the way back.

Quick Thursday Morning Workout

Tuesday and Wednesday = rest days

Thursday Morning:

Run 1 mile - 7m39 (warm up).

Chest Press
62.5kg - 3 (could barely lift this..)
58.5kg - 7 - 7 (need to work on better form to lower bar all the way down).

Leg Press
120kg - 15 - 11 - 12 (make sure to lower all the way down).

Chin Up (palms together)
8 - 6 - 5.5

Seated V Crunch
58-54-55

Deadlift
45kg (2x50lb) - 12 - 13

Time to go to work!

Monday

Knowing that there wouldn't be a lot of opportunity for workouts this week (M&D are in town from tomorrow) - a good upper body workout was needed tonight.

Chest Press
58.5kg - 10 - 10 - 9 - 5 (need to switch up soon)

Chin Ups
8 - 5.5 - 5 - 4


Bicep Curl
22.6kg (2x25lb DB) - 5 - 9 - 7 - 6

Long Arm Weighted Crunch
9kg (20lb DB) - 26 - 27 - 24 - 24


Seated V Crunch
51 - 54 - 53 - 53 - 46

Seated Overhead DB Press
27kg (2x30lb) - 12
31kg (2x35lb) - 8

Ran out of time.

Sunday

Legs a bit tired due to workout on friday and sprints yesterday - so went for a slow jog to loosen them up and test out new trainers.

6km in 32.52

Trainers good - seem to make me want to stride out - but that may be all the leg workouts I've been doing and increased muscle - hard to tell.

Seem to have have good mid-sole cushioning - lets see how it goes on a longer run!

HOT outside (approx 26 deg), so time to watch the Euros, and then soak up the sun by the pool.

Saturday

Bit of a lie-in after a 2.30am fire alarm evac. Still no word on what set it off - but thankfully not a fire. Imagine it's those interns late-night-drunk-cooking.

3 others turned up to Ultimate practice as it was raining. But despite the rain - we ran sprints and some killer drills that made me want to vomit. One of the others actually did. Nice.

Might slack off Ultimate tomorrow and just go for a run instead, haven't been on a nice long run in a while - so will probably do that!

Currently reading: Good Calories, Bad Calories by Gary Taubes. Only a little way in but very interesting. It's not a diet book (I don't stand by dieting, you should make lifestyle choices, not look for quick fixes) but a book about the controversy around diet, health and the science behind it.

Friday

Wanted to get out and try my new trainers - but given that I'm playing Ultimate tomorrow and and sunday, I figured that I'd be better off doing more weight work. Must remember what I promised myself though about doing a good balance of weights and cardio!

Pull Up
6 - 4

Chin Up
6 - 4

Long Arm Weighted Crunch
9kg - 22 - 22 - 23 - 18 (good form)

Side Crunch
Right - 48 - 52 - 56
Left - 52 - 51 - 54

Leg Press
120kg - 12 - 12 - 12

Bicep Curl
R - 13.6kg - 7 - 4- 6
L - 13.6kg - 4 - 4 - 5

Chest Press
58.5kg - 9 - 9 - 8

Press Up
25

Wednesday

Whilst I didn't quite get into the gym as early as I had hoped, I still managed to get a good workout in. Thankfully all the interns that arrived over the weekend, had either already quit, gotten bored, or were being romanced by Corporate America.

Chest Press

58.5kg - 10 - 9 - 7

Chin Up

8 - 6 - 5 - 5 (have made real progress here!)

Dumb Bell Thrusters

31kg (2x 35lb) 8 - 5

27kg (2 x 30lb) 9

Dumb Bell Deadlift

45kg - 10 - 10 - 11 (Can not do a heavier weight as they don't have any heavier!)

Seated V Sit Ups

54 - 52 - 50 - 38

At this point it was getting late - so decided to give it a rest and do some more on Friday. Went back to eat up some carbs, lean protein and watch Sons of Anarchy.

Baked some more choc protein cupcakes (with incremental increase in each protein pow that went in!) half with blueberries, half without.

Tuesday

Had very little time today between leaving work and continuing with more work. L was here for a long weekend, so needed to get to the gym given no real exercise (other than biking round central park and walking through manhattan) since Thursday.

Run
3 miles - 24min 45 sec

Press Up 
33 - 30

Bought new trainers at the weekend: Nike Lunarfly 3s so this was my first real opportunity to test them. Very different from the last few pairs of Asics that I've worn - but felt good. Will try them out properly / on the road later this week.

Will attempt to get a big workout in tomorrow and a longer run later in the week (if possible). Planning on playing Ultimate both days at the weekend, so not the end of the world if I don't get to run.

Thursday

Work is busy. Finished late, and then had to have a call with Asia (yes that's right, the whole of Asia, I am that important) so no Ultimate - still time to get a quick workout in though.

Run

1mile 7.27

Seated V Crunch

54 - 52 - 40 - 33

Dumb Bell Incline Overhead Press 

31.7kg (2 x 35lb) - 12 - 12 - 11 - 13

Dumb Bell Deadlift

45kg (2 x 50lb) - 11 - 9 - 9

Press Up

30 - 30 

Chin Up

6

Ran out of time! Finished off the protein choc cupcakes today - and came across the ones I put blueberries in - OMG they were good. Ate a whole pack of beef jerky as well. Good times.