Day 194: Another Late One

It's really late again and little to say, swimming with the kids and not much else, can't wait to get back to the gym next week!!!

Until tomorrow...

Day 193: Another Busy Day

More Birthday Celebrations with bowling and a lovely lunch!!!

Until tomorrow...

Day 192: Birthday Bash

Not mine my mother-in-laws. Great day but it's late and I'm knackered!!!

Until tomorrow...

Day 191: Good Luck Guys and Girls

It's the 14 day group shred 2.0 but alas I will not be participating this time around. I am on holiday and with almost no training happening as it's all about the boys, it's their half term so my training goes on the back burner. I will get back to it next week bu it did not seem right to join the shred this time round.

I am thinking about some sort of mini shred from next week until Christmas so will have a good think over the rest of my holiday and see!!

Good luck to all who are participating though.

Until tomorrow...

Day 190: Cinema

Started the day with a nice swim with the boys and then lunch followed by High School Musical 3. I quite enjoyed it I must admit and they certainly did. No training today as per the above.

Until tomorrow...

Day 189: Raining All Day

It did not stop today. The weather was so horrid that when I went to take the boys swimming I could not get parked anywhere so I had to come home!!!

Cinema for High School Musical 3 tomorrow , can't wait !!!!!

Until tomorrow...

Day 188: Surprise Training

Saturdays' have been my rest day for as long as I can remember but as I am on holiday now I have decided to take any chance I can for a workout so today when my wife took the kids out I went for a 5k run. Weather was pretty good, slight breeze but surprisingly warm. Ended up coming home in just over 26 minutes which is pretty decent.

So a nice start to my holiday with a good run, cold weather on its way with some parts of the UK rumoured to possibly get a bit of snow!!!

Keep warm.

Until tomorrow...

Day 187: Getting Heavier

The weights I am lifting I mean, which is always a good sign that you are progressing in the correct direction. Back, legs, arms and abs today. Managed a good pace 1000m row today, was not trying to beat any PBs just have a good warm-up.

Was doing more isolation exercises today and managed a full 4sets x 10 reps at 14kg per dumbbell for chest flys which is a first for me along with 4 x 10 on 16kg dumbbells for the bicep curls another first.

Had a great abs session in between my weights routines and my core is certainly getting stronger too as I am starting to manage the exercises more easily so I think it is time for a shake up on these very soon.

Vacation time now, not going anywhere so blogging should continue uninterrupted but not sure about the training though so will just take it one day at a time.

Until tomorrow...

Day 186: HIIT the Gym

Yes, another gruelling HIIT session which I managed to increase the intensity on again. Same as routine as Day 180 except for the 21st minute, the last 20 seconds went to 17kph. Felt good afterwards, not as drained as on Day 180 which is good news.

Next it was onto the elliptical trainer for 10 minutes at level 12 keeping an average of around 140 rpm apart from the last minute when I pushed it to around 160.

That was around 450 calories in 30 minutes of exercising.

Until tomorrow...

Day 185: More Weights

Back to the gym today and more weights. Started warming up on the rower with 1000 metres and then mixed it up a little with the exercises that I did today, still concentrated mainly on chest and upper back with a little lower back also. Used mostly compound exercises today so was targeting several muscle groups at once.

Had an abs workout in between and am starting to up the number I do now which is great.

Until tomorrow...

Day 184: Change of Plan

The weather was great today so I couldn't justify training inside. I took the opportunity to do a 10k today. The first one for a while but felt great, even now as I type some 2 hours after finishing I still feel great. A decent enough time, not my best but by no means my worst, just a little over 49 minutes.

As I said the weather was great, blue, sky, warm sun, very little breeze. Had my IPOD playing and all was right with the world for that short amount of time!!

Until tomorrow...

Day 183: Great Weights

The start of a new week and what a way to start. Another 1000m row for warm-up and managed to get another second off the PB so down to 3m 27s now. Then it was on to chest, upper back and shoulders. Managed 14 kg dumbbell chest flys for 1 of the 4 sets which is a new weight for me!!

Then a good abs session to let the muscles recover a little and then it was on to biceps, triceps and lower back. Again managed 2 out of 4 sets on 16kg dumbbells for biceps.

I felt really drained after so it was a great workout. The weather has certainly turned today although no where near as bad as I was expecting. HIIT Tuesday and I'm not looking forward to it after last Thursday's tough time but I'm hoping the legs have recovered now and I deliberately stayed away from any leg workouts today!!

Until tomorrow...

Day 182: End of the Weekend

Another great day swimming with the kids and their friends. Huge pile of ironing this morning and apart from that a few other jobs around the house. Looking forward to hitting the gym hard this week for some great workouts.

Until tomorrow...

Day 181: Rest Day

A nice day with the kids or one of them at least. Picked up one of their friends and went swimming and they both had a great time being drowned by me in the pool!! It was a fun time. Weather was beautiful again today, still t-shirt weather and shorts if you can keep in the sun which is great news for the UK in mid October.

Until tomorrow...

Day 180: HIITing Hard

That was an awesome HIIT session today. The same as Day178 but the final 10 seconds in the 21st minute was cranked to 17kph. I was beat after this one today, I think it was the leg raises that did me in. No aches or DOMS but not quite as much power in them as earlier in the week. I kept going though and powered to the end...just!!!

After a quick stretch it was onto another intense abs workout and then home for lunch. Great workout with no fuss! Lovely weather in the UK again, blue seas and blue sky's, hope it lasts for the weekend.

Wishing everyone a great weekend.

Until tomorrow...

Day 179: Gathering Momentum

It was back to the weights today and I am finding the 1 day weights 1 day HIIT is revitalising me. I feel pretty great again both mentally and physically. Again started with a 1000m row and managed to get sub 3m 30s for the first time which was great.

Then it was chest, upper back, shoulders, followed by lower back, legs and traps. An intense workout where the only rest was at the end of each cycle of 3 exercises. I did 4 sets of each exercise and then managed a new pb for bicep dumbbell curls. 10 reps at 16kg per arm. Admittedly the last 3 were a bit ropey but I am increasing the weights every week currently which is great.

Another HIIT session to round off a great week, then 1 more week until vacation. Not going anywhere but there will be a few days out with the kids, so training will get a bit dodgy that week.

Until tomorrow...

Day 178: New HIIT Intensity

It was time to increase the intensity on my HIIT workout today. The last time I went to this intensity was way back on the 26-Nov-2007 on my original Day 57, for those that don't know I blogged for 58 days then lost the plot and disappeared for around 4 months and then re-started and this is where I am now!!

I didn't quite get back to exact workout but most of it was there only the 21st minute wasn't the same speed but I have increased the whole workout this time round:

I did the following:
1 min at 6 kph
1 min at 12 kph
1 min at 14 kph
1 min at 16 kph

Then it was on to the following (previously all 5 cycles were run at the above speeds):
1 min at 6 kph
1 min at 13 kph
1 min at 15 kph
1 min at 17 kph
This was performed 3 times in a row and then a final cycle of:

1 min at 6 kph
1 min at 12 kph
1 min at 14 kph
1 min at 16 kph and then the 21st minute.

Each time I perform this I always add in the 21st minute just to ensure that I push it slightly further each time. As this was a new set of speeds for the 3 middle cycles the 21st minute was run at 16kph today.

I must admit I was pretty knackered after that but not drained. I felt so alive after as well it was great. I then moved on to 10 minutes of intense abs before heading home for a quick lunch and more teleconferences!!

Plan on taking the kids swimming as soon as I have finished work this afternoon. Weather is pretty awful again hence why I went to the gym. Weights again Thursday.

Until tomorrow...

Day 177: Late

Well it's 23:00 UK time so need to get to bed as I was up at 5:30!!! No running due to rain and kids football practice and office. Will either run outside or in the gym tomorrow depending on the weather.

Until tomorrow...

Day 176: Upper Body

Pushed myself down to the gym today, another Monday of not wanting to go. Had a great 1000m row and beat my pb by 1 second which was great, then it was on to the weights, chest and back followed by a good abs session and then biceps, triceps and shoulders.

I felt absolutely exhausted after it and even had to sit down for 5 minutes when I got home I was so worn out.

Early start to the office tomorrow so will need to wait and see if there is time for a run.

Until tomorrow...

Day 175: Hangover

Not mine my Wife's as usual for a Sunday so again steered clear of going for a run. Managed to get a way for a swim with my eldest so it was a lot more active than when I take the 2 of them as we are restricted as to what we can do when the youngest is there.

Another lovely day though and will get down to some weights on Monday.

Until tomorrow...

Day 174: Rest Day

Another beautiful day weather wise. Took the kids and their friends to crazy gold today which was great fun and really hard for them too. I think the designer went a bit overboard on some of the holes!!

Not training today but hopefully I will get out for a run Sunday.

Until tomorrow...

Day 173: Another Cracking Day

Another great day weather and training wise. The sun was shining the IPOD was blaring it's tunes and I was running along the beach enjoying it all. Got a good 5k in today and still feeling good and strong.

Ron, congrats on your 84 days mate, you look awesome, got check out Ron's blog on the side bar to see his fantastic results and also his meeting with the one and only Adam Waters.

Have a great weekend everyone.

Until tomorrow...

Day 172: To Nice to Pass Up

I just couldn't force myself to go to the gym today to do my HIIT session....because it was so nice outside I just had to go for a run instead and hopefully it will be just as nice tomorrow as I have no car to get to the gym so it will be another run.

It really was fantastic today, bright sunshine very little wind, very warm. The sunrise this morning over the sea was just amazing and a real pleasure to wake up too.

I managed an 8k run today just over 40 minutes so not too bad, certainly not my fastest but not too bad either. Still feeling good which is the main thing at the moment. Lynda I hope you get some of our sun soon!!

Until tomorrow...

Day 171: Increases

Even after only a few sessions I am managing to push up the weights, some of the heaviest I have ever lifted. I am hitting 2 sets 10 reps of 16kg for each arm on barbell curls which for me is great, followed with another 2 sets of 10 at 14kg, chest flys at 12kg per arm, leg extensions at 50kg. All new bests for me and weights is not my strong point as most of you know.

Another HIIT session tomorrow and then some distance on Friday as car is being serviced.

Until tomorrow...

Day 170: Expect the Unexpected

Yesterday evening got a call from work asking me to come up to the office today so it was a 5.20am start so had no time for training today although had a very brisk walk to the cafe at lunchtime to get a sandwich which was nice, so better than nothing.

Looking forward to some heavy weights tomorrow and then some more HIIT Thursday.

Until tomorrow...

DAY 169: HIIT Training

High Intensity Interval Training. It's great for blasting fat if you are pushed for time. With that said though remember that fat loss is all about a calorie deficit so you still need to ensure that you have that deficit.

21 minutes of HIIT on the treadmill followed by 10 minutes on the bike and then 5 minutes on the elliptical trainer.

The HIIT was my usual intervals of 1 minute at 6kph, 12kph, 14kph & 16kph and this was done 5 times. Followed by the final minute. Could not remember what my last minute was so ran the whole minute at 17kph and felt great afterwards.

Until tomorrow...

Day 168: Grandparetns Day

Yep Grandparents Day and our kid's grandparents to lots to help out so we took them some presents around to say thanks today. No training today as like most Sundays now the wife was hungover and as it was raining didn't fancy running and would never have got to go to the gym. Still had another great time at the pool with the bots and will train hard tomorrow.

Until tomorrow...

Day 167: Rest (Fun) Day!!

Yep rest day today, and the rain came down and the wind blew it was great!! Shopping, tip run and swimming. It was a great day.

Until tomorrow...

Day 166: Fun's Creeping Back

Yes, it's starting to get fun again, I have much more energy again now. I really think it was all the extra running but no adjustment to calories that did it. I am eating more now and feeling great, time of course will tell whether I am also reducing my bodyfat but I am in no particular rush now, a bit a time.

Had another good row at the gym followed by some chest, lower back, arms and abs work. By quads are really killing today. Those squats really worked on Wednesday, even had trouble sitting and standing today, but it's all good.

Looking forward to a great weekend and wishing everyone a great one to, Grandparents Day on Sunday in the UK not sure about the other countries!!

Until tomorrow...

Day 165: Autumnal Run

After an amazingly hot weekend for this time of year there was a definite nip in the air today. The wind has changed and even though it was a sunny day as it was blowing from the North it was decidedly chilly whilst running today. I will certainly need to invest in some winter running gear this year!!

My quads were really (and still are) aching from yesterday's squats but I didn't let it stop me running today. Went off for a 5k run today with a pretty decent time despite the dead thighs!! Heading back to the gym tomorrow for more weights as I am enjoying them a lot, just need to figure out what I am doing now, need to find myself some sort of coach I think to put some meaningful workouts in place!

Until tomorrow...

Day 164: Slowly Coming Back

Slowly getting a a zest for training coming back. Whether its the four or five days o multi vitamins starting to kick in or the raised calorie intake or the new found enthusiasm in weights who knows.

Did some rowing today only 1000 metres as a warm-up but checked my times and at 3m 34s was only 4 seconds outside of my previously recorded time which I was really pleased with.

Then I got down to some serious weights again. I am really trying to push the weight at the moment (for me at least), as I know a lot of you lift far heavier but I am runner and have a runners body!! Managed 4 sets x 10reps at 70kg for squats which I was pleased with  as I have not done those in a long time. Did various other back, arm and shoulder workouts with another abs session in the middle.

Felt great afterwards.

Until tomorrow...