Day 43: Personal Training Day & Comments

Time is flying past, day 43 already. It was my PT session today and also time for some stats. I am not going to go into the usual detail this week as I still think things are a bit up and down and I do not want to get too tied up in the numbers. I was 14% BF today which is actually down on last week which is great news but I had a heavy weights session yesterday which could have skewed the results. The main thing is I am back in the groove giving it 110%, I am thinking positively and I am going to succeed in reaching my goal.

I will go back to analysing my BF in weeks to come as this is the only way I can be sure I have reached my goal and I will reach it!!! Thanks everyone for your comments, especially you Dougal, appreciate it mate, I know I was over analysing things and it was I guess more for new people to the blog than for myself and also to keep myself accountable.

A general comment to everyone or anyone reading, if you post a comment today would you check the next time you visit to see if I have commented on that or is it better to reply back to your comment in your blog?

So as I said today was my PT session and a hard session it was today. A hard cardio session with lots of variety:

PT Session Workout

Run
2 km on the treadmill in 10 minutes, and this was roughly, 1 min at 6 kph, 1 min at 10 kph, 1 min at 11 kph, 1 minute at 12 kph, 1 min at 13 kph, 4 minutes at 14 kph and 1 minute at 16 kph following by a quick warm down jog.

Row
Next it was onto the rowing machine (concept 2 rower). I used the highest setting today (10) and set the distance to 3000 metres. Averages about 1m 51 secs / 500 metres which is around 28 strokes per minute and this brings it out to just over 11 minutes for the full 3000 metres. A good 2 minutes rest was then had. If you have not rowed before I highly recommend this. It is an amazing full body workout especially on a high setting. However it is also a killer!! But as with all high intensity sessions they burn huge amounts of calories, and this was estimated at around 250 calories for 11 minutes.

Abs
Next was a 20 minutes ab session, comprising of a whole host of different exercises, from utilising the fitball and weights for extra resistance, then onto the mat for some planks and full sit-ups. A few others as well and I have yet to find names for these. Again this was made tougher by the row before hand.

Bike
And we are no finished yet, next was the stationary bike for 8 minutes (why 8 minutes???) because I had 18 minutes of my PT session left. So 8 mins on effort level 6 I think it was at around 100 rpm.

Elliptical Crosstrainer
And finally the crosstrainer for 10 minutes, effort level 10 averaging around 145 spm. A great finish to the workout.

This was just what I needed to get back into it. The whole workout burned around 750 - 800 calories which is great. Could still feel the weights session from yesterday so that it is good to see it is still working and the row today I can certainly feels in my upper back now.

Lower body weights tomorrow when I get back from the office, another early start so I get to see hopefully another great sunrise. A good clean day with regards to nutrition getting ready for my weekly pic!! I will need to send mine early to Adam as I am going to Scotland for 4 days, Friday through Monday to see my Dad. Looking forward to some nice hilly runs while I am there. Anyway poses some problems with blogging, I will hopefully find a way but don't want to risk the pic so will send this early.

Anyway, that's all for now.

Until tomorrow....