Update

It has been a long time since I last blogged. The only excuse I have is that I was busy.. I completed plank challenge, holidayed in Florida, came back to the UK, joined a new gym in Kilburn, started a new rotation, picked up even more at work and generally for abused at work!

Gym workouts are now recorded in a book in my gym bag, and I continue to play ultimate and run.

Will start to update more as and when I can!

Update

Tuesday Gym

Warmup = 32 Pressups


Leg Press

106.5kg - 8
112.5kg - 7
120kg  - 6
127kg - 6 - 8

Bench Press
52kg - 8
58.5kg - 5 - 4 - 6 - 6

DB Deadlift
100lb - 11 - 11 - 11 - 12 - 12

DB Thrusters

60lb - 8 - 8 - 8 

70lb - 5 - 5
Chin Up
5 - 5 - 5 - 5 - 5

DB Hammer Curl
60lb - 5 
50lb - 6 - 7 - 7 - 8

Thursday Gym

Warm up = 30 pressups and 1 mile run (8m16)

Chin Up
7 - 5 - 5 - 5 - 3

Leg Press
106.5kg - 8
112.5kg - 8 - 8 - 8 
120kg  - 8

Bench Press
52kg - 8 - 8 - 5 - 8
58.5kg - 8

DB Overhead Press

70lb - 8 - 8- 9 - 5 - 8

DB Thrusters

50lb - 10 - 10 

Crunches - 45

Med Diet can cut heart disease

http://www.nejm.org/doi/full/10.1056/NEJMoa1200303?query=featured_home&

http://www.nytimes.com/2013/02/26/health/mediterranean-diet-can-cut-heart-disease-study-finds.html?pagewanted=all&_r=1&

Update

Wrapping up here in the US - with 1 week left to go of this 2nd and final stint in Norwalk. Busy but tried to put some time in the gym as well.

Tuesday Gym

Warmup = 30 Pressups

Leg Press
106.5kg - 6
112.5kg - 6
120kg  - 6 - 6
127kg - 8

Bench Press
52kg - 6
58.5kg - 6 - 6 - 6 - 6

DB Bench Press
80lb - 8
90lb - 7 - 6 - 6
100lb - 4

DB Deadlift
100lb - 10 - 10 - 10 - 10 - 10

DB Hammer Curl
60lb - 5 - 5
50lb - 6 - 6 - 6

Chin Up
5 - 5 - 5 - 5 - 5


Thursday Gym

Warm up = 30 pressups

Chin up
5 - 5 - 5 - 5 - 5


Leg Press
106.5kg - 6
112.5kg - 6
120kg  - 6
127kg - 6 - 6


Bench Press
52kg - 6
58.5kg - 5 - 6 - 5 - 5

DB Thrusters
60lb - 8 - 8 - 8 - 8 - 8

Crunches
40

Hammer Curl
60lb - 5

Dropped a 30lb DB on my shoulder... so left before I did any more damage!


Saturday Gym

Warmup = 32 pressups


Chin up
5 - 5 - 5 - 5 - 5


Leg Press
106.5kg - 8
112.5kg - 7
120kg  - 6
127kg - 5 - 7


Bench Press
52kg - 8
58.5kg - 6 - 6 - 6 - 5

DB Bench Press
80lb - 6 - 8 - 8

Overhead DB Press
70lb - 7
80lb  - 6 - 6 - 6 - 6

DB Bicep Curl
50lb - 8 - 8 - 8

Lat Pull Down
52kg  - 6 - 6 - 7 - 6
58.5kg - 5

Crunches
45 - 40 - 35 - 35 - 36

Feb Plankathon Days 17-23

Day 17
1m32
2m10

Day 18
1m31
1m22

Day 19
2m22 (PB)
1m15

Day 20
2m02
2m07

Day 21
1m34
1m44

Day 22
1m32
1m52

Day 23
TBD

Sunday

It's -4C outside, with a 30mph wind and a 'real feel' or -14. No ultimate today then!

32 min run (4 miles) on treadmill.

Saturday Gym

Ended up working late on friday - so no gym/run as planned.

Saturday Gym

Pull Up
4 - 4 - 4 - 4 - 4

Leg Press
100kg - 8
112.5kg - 5
120kg - 5 - 6 - 6

DB Bench Press
60lb - 8
70lb - 8
80lb - 8
90lb - 8
100lb - 7

DB Fly
60lb - 5 - 5 - 5 - 5 - 5

DB Thrusters
60lb - 8 - 8

Lat Pull Down
52kg - 5 - 5 - 5 - 5 - 7

Wednesday Gym

Monday/Tuesday rest days

Wednesday
30 press up warmup

Chin ups
5-5-5-5-5

Leg Press
106.5kg - 5
112.5kg - 5
120kg - 6 - 6
127kg - 6

Bench Press
52kg - 5
58.5kg - 5 - 5 - 5 - 5

Overhead Press
70lb - 6
80lb - 5 - 6 - 5

DB Curls
50lb - 9 - 8 - 8

Leg Drop
33 - 33 - 31

Feb Plankathon Day 11-17

Day 11
2m10
1m30

Day 12
1m12
2m16

Day 13
1m16
1m22

Day 14
1m33
1m24

Day 15
1m22
1m15

Day 16
1m58
1m10

Day 17
tbd.

Feb Plankathon Day 10

2m22
1m20

Sunday

The roads are now clear so cars are out and about - but the sidewalks are not, and the trains/buses still not running. That means I'm still completely stuck in apartment.

1hr walking on the treadmill (watching ipad..)

4 sets of stair sprints (10 flights) - urgh.

Feel less stir crazy now!

Saturday Gym

Biggest snow fall I've ever seen. Normally I'd walk on the pavement round here (where there is one..) or catch the train/bus.

The snow has canceled all of those. The sidewalks are under 1-2ft snow (I have no snow gear), the trains are canceled as the tracks are under 3ft in some places and the bus isn't running.

I managed to talk to the shops via the road that was being cleared at the time - as there were no cars out.

Rest of the day was spent in the apartment, so gym time..

Chin up

3-4-5-6-5

Lat Pull Down

45kg - 9

52kg - 8 - 8

Leg Press

79kg - 12 

106.5kg - 10

112.5kg - 9

120kg - 8 - 8

DB Thrusters

50lb - 8

60lb - 8 - 8 - 8

Bench Press

45kg  - 8

52kg - 8

58.5kg - 8

52kg - 8 - 8

Seated DB OH Press

60lb - 9

70lb - 8 - 3

DB Hammer Curl

50kg - 8 - 7

Feb Plankathon Day 9

1m40
1m10

Feb Plankathon Day 8

1m36
1m05

Friday night

Don't you hate it when there is winter weather warning, a state emergency due to the amount of snow falling, you go to the gym to go for a run, and the three treadmills are take up by people walking. The two cross trainers were taken, and the spin bike was taken.

Had to make do until I could get on something good.

12 min recumbent bike
5 min elliptical trainer
25 min spinning

Slim is simple

Great video from Slim is Simple, a new nonprofit for nutrition education.

Thurs Gym

Just needed to go and throw heavy weights around this evening to relieve some stress - not really aiming for any gains or PBs!

Leg Press
65kg - 12
100kg - 9
112.5kg - 9
120kg - 8 - 8

DB Bench Press
70lb  - 12 - 7 - 8 - 9

Press Up
31 - 30 - 30

Chin Up
9 - 6 - 6 - 4 - 4

Crunch
53 - 51 - 51

Feb Plankathon Day 7

2m07
1m15

Feb Plankathon day 6

1m09
1m20

Tuesday Gym

Pull Up
1-2-3-4-5-3-2-1 (couldn't manage the 4 on the way down)

Leg Press
65kg - 16
100kg - 8
112.5kg - 8 - 8
120kg - 8

Bench Press
45kg - 10
52kg - 8
58.5kg - 8
52kg - 8 - 8

DB Thrusters
55lb - 8
60lb - 8 - 7 - 7

OH DB Press
60lb - 8
70lb - 8

DB Hammer Curl
50lb - 8 - 8

Chin Up (4s)
4 - 4

Leg Chop
25 - 25

Feb Plankathon Day 5

2m15 (pre-gym)
1m10 (post-gym, felt it)

Feb Plankathon Day 4

2m02
1m05

Second one sucked after breaking 2min mark first time around.

Feb Plankathon Day 3

Day 3.
1min 33
1min 10

Off to play Ultimate with Westport team, and then onto Superbowl!

Update: 2hrs of Ultimate in sub zero conditions was good. Need to remind myself to do more Ultimate!

Saturday Gym

No going into work!

Wide Arm Pull Up Hill Training
1 - 2 - 3 - 4 - 3 - 2 - 1

Chin Up 4s
4 - 4 - 4 - 4

Leg Press (increasing 8s)
79kg - 12
100kg - 11
112.5kg - 8
120kg - 8
112.5kg - 8

Bench Press (increasing 8s)
45kg - 8
52kg - 8
58.5kg - 7
52kg - 8 - 8

Lat Pull Down
52kg - 8 - 8

Incline DB OH Press
50lb - 12 - 12
60lb - 8 - 8 - 9

Feb Plankathon Day 2

Day 2.
1min 32
1min 15

Feb Plank-athon

My core is weaker than I thought it was.. so going to plank twice a day for Feb.

Day 1

1m16

1m20

Wednesday

Another good gym workout. Had serious DOMS from leg work on Monday, so little leg work!

Chin Up
8 - 7 - 6 - 4

Leg Press
45kg - 20
72.5kg - 20
93kg - 15
93kg - 15

Bench Press
45kg - 8
52kg - 8
58.5kg - 8
52 kg - 10

DB Bench Press
60lb - 9
70lb - 8 - 9

DB BO Row
60lb - 10 - 10 - 12

DB Fly
50lb - 8 - 8 - 9 - 6

DB Hammer Curl
40lb - 8
50lb 8 - 7 - 6

Seated V Crunch
30 - 33 - 32 - 35

Monday Update

Wanted to get back into the gym and focused on legs and core this evening.

Chin Up (always do these!)

9 - 7 - 5

Leg Press

85.5kg - 12

106.5kg - 12

112.5kg - 10

112.5kg - 10

112.5kg - 10

DB Thrusters

50lb - 10 - 10 - 11 - 11

DB Deadlift

100lb - 12 - 12 - 12 - 15

Front Plank

1.15 / 1.05

Side (right) plank

45seconds, 50 seconds

Side (left) plank

45 seconds

Finished the day up with a Paleo/Primal, grain free pizza. Absolutely amazing. 

Walking

Forgot how good it is to walk. With 40 second walk to the office, I don't get enough, so on Sunday - walked down to South Norwalk (3.5miles), had a coffee in Caffeine, watched Hansel and Gretal (don't - it's terrible) and then walked back.

Nice Sunday!

Saturday Pre-Work

Saturday
Back into the office for the third saturday in a row. Managed to get a good gym workout first, focussing on upper body strength.

Chin Up
8 - 6 - 6 - 4

Lat Pull Down
38.5kg - 8
52kg - 8
58.5kg - 6
52kg - 7.5

DB Overhead Press
40lb - 10
50lb - 10
60lb - 10 - 8

DB Hammer Curl
50lb - 8 - 7 - 7 - 5

DB Bent Over Row
50lb - 11 - 13 - 15

Bench Press
38.5kg - 8
45kg - 8
52kg - 8
58.5kg - 7
52kg - 7

Crunch
52 - 55 - 60

DB Bench Press
60lb - 10
70lb - 9

Cardio

Lacking time this week AGAIN for any exercise - I managed to sneak in 25 min cardio tonight - ran just over 3 miles.

Working tomorrow afternoon, hoping to get a gym visit in tomorrow AM!

Update

Monday
As it was Martin Luther King day - I spent the morning in bed catching up on sleep and then the afternoon walking around Manhattan - it is COLD!

As I type this it is -8 degrees celsius. As I said. Cold.

Tuesday
Back to the gym

Chin Up
8 - 6 - 6 - 4

Bench press
52kg - 10
58.5kg - 6
52kg - 7 - 4

Leg Press (deep press)
106.5kg - 13
112.5kg - 12 - 11 - 8

DB Thrusters
40lb - 12
50lb - 10 - 9 - 9

DB Flys
40lb - 13 - 13
50lb - 11

Press Ups (v hard after the BP and Flys!)
21 - 21 - 10

Plank (pathetic!)
1.02 (legs died before core!)
1.10

Sunday

6km run, approx 30min

Followed by 3 x hill sprints (approx 75m) at 100% effort

Update

Yet another busy week at work, and going into the office later to do some auditing, fun times!

Monday

Gym workout

Chin up
8 - 7 - 5 - 4

Bench Press
52kg - 10 - 8 - 5
58.5kg - 7

DB Bench Press
60lb - 10 - 8 - 7

Leg Press
112.5kg - 11 - 12 - 12 - 11

DB Thrusters (urgh)
40lb - 12
50lb - 10 - 7


Wednesday
Quick 30 min cardio workout

Friday
Quick 30 min cardio workout

Saturday
Better gym workout

Chin up
8 - 6 - 6 - 4

Bench Press
52kg - 9 - 8 - 8 - 8

DB Bench Press
70lb  - 12 - 12 - 8

Leg Press
106.5kg - 12 - 13
112.5kg - 12 - 12

DB Deadlift
50lb - 10 - 9 - 6 - 7

DB Hammer Curl
50lb 10 - 9 - 6 - 7

Crunches
54 - 51 - 55

Weekend Update

Incredibly busy week at work - hardly any time for myself.

Friday
20 min run in the morning, 20 min interval training running in the evening.

Saturday (managed to squeeze in a 45 min workout before heading back to the office)

Chin Up
7 - 5 - 6 - 5

Bench Press
52kg - 12 - 11 - 12 - 8

Leg Press
112.5kg - 15 - 12
120kg - 11 - 12

Crunch
52 - 52 - 54

DB Hammer Curl
50lb - 8 - 8 - 7

Sunday
Off to manhattan to watch the Knicks and have a bit of a walk around

Tuesday Gym

Warm up on cross trainer for 5 min.

Chin up
9 - 6 - 6 - 5

Bench Press
52kg - 12 - 10 - 11 - 7

Leg Press
120kg - 12 - 12 - 12 - 11

DB Deadlift
100lb - 12 - 12

DB Hammer Curl
50lb - 8 - 7 - 5 - 6

DB BO Row
50lb - 13
60lb 11

Plank
1m40

Back to it

Friday I was so exhausted from the 3 day work week I just slept for 10 hours and woke up on Saturday feeling much better!

Saturday Gym
1mile warm up run/sprint/run/sprint

Chin up - 8 - 6 - 6 - 4

Bench Press
52kg - 9 - 9 - 8 - 8

Dumb Bell Bench Press
80lb - 7 - 7 - 8 - 8

Leg Press
112kg - 11 - 11 - 12 - 10

Crunch
42 - 50

Dumb Bell Bicep Curl
50lb - 7 - 7

Sunday
45 min of running and bike/spinning

Update

Sunday - Tuesday we spent most of the time in manhattan, evading the cold and seeing things I didn't see last time.

Wednesday back to work - so evening 45 min weights workout.

Thursday - long day, but still managed a quick 30 min cardio session in the gym.