Wednesday 16th July 2008
0630hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, redcurrants, raspberries, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and whey protein powder).
1000hrs 1 bowl Alpen Original with soya milk
1300hrs 250gms rice with 21 large prawns.
1600hrs Shake - Soya milk, banana, water and 50gms whey protein.
Dinner - Lemon sole with mixed veg (carrots, peas, sweetcorn, cauliflower and broccoli)
Training: Just 60 press-ups today :o( Car went in for service and wasn't ready so had to get a lift home off my bro and didn't get indoors until gone 1930hrs by which time was too late to train.
Lol, don't worry pal, I am making some progress.
I have to be honest in my journal otherwise it's a waste of time.
I'm embarrassed to write that I've missed training but with a 7 week old bambino in the house and working 12 hour days life can get a bit hectic sometimes.
i struggle to fit in the training sometimes, and my missus isn't due to drop till next week aarrgghh!!
cant wait for it though to be honest 9 months of brewing its gotta be good
sure is, little girl, was it your first?
pretty buzzed about it - can feel a home gym coming on though!!!
I don't get chance to do any training before about 9pm in the week because of the kids and it's a test of your motivation to get stuck in at that time I have to admit.
I agree with Roach, there's no point lying about it in a journal because you can write "did hard set of cosgrove type workout" as many times as you like but it doesn't do anything for your shoulders !
None of us are aiming to be professional athletes and everyone has different personal circumstances so it's a case of accepting that and doing what we can, when we can I reckon, and this section is at least acting as a help/guide/motivation for some people and that makes it all worthwhile.
Now get lifting and lift heavy {{{---}}}
Yes it was, a little boy - 7 weeks old today.
It has it's trying moments but on the whole it's great, you will love it I'm sure. Try to take it in turns to get up and feed/change him during the night as a good night's sleep will be your new best friend . Let us know when she arrives.
Having 4 all aged 6 and under means there's no choice but to get involved at my house !
Thursday 16th July 2008
0630hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, bananas, apples, raspberries, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 40gms whey protein powder).
1100hrs Shake - 1 banana, soya milk, 50gms protein powder and 100gms porridge (back to carb loading) and water.
1430hrs 250gms rice with 18 large prawns.
1730hrs Shake - Soya milk, banana, water, 50gms whey protein, 100gms porridge oats, 50gms Extreme carbs.
Dinner - Plain fillet steak with mixed veg (carrots, peas, sweetcorn, cauliflower and broccoli)
Training: Trained triceps and abs. Triceps: cable push down 4 x 12 reps (+1 x 15 rep warm up), super set with reverse dips 4 x 10 reps, overhead extension (resistance band) 4 x 12 reps superset with triceps pushdown (resistance band) 4 x 12 reps. Various abs exercises including crunches (incline and flat), leg ups (from a standing position) and hanging curls(knees to shoulders).
Last edited by Roach-Rampino; 19th July 2008 at 12:18 PM.
Friday 18th July 2008
0630hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, bananas, apples, raspberries, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 50gms whey protein powder).
1100hrs Shake - 1 banana, soya milk, 50gms protein powder and 100gms porridge and water.
1430hrs 250gms basmati rice with chicken.
1730hrs Shake - Soya milk, banana, water, 50gms whey protein, 150gms Extreme carbs.
Dinner - Turkey breast stir fry. No sauces but fairly well spiced and the fucking black pepper grinder broke into the wok, so I had to pick out about 60 f**king peppercorns!!! lol
Training: Trained shoulders: Seated shoulder press (barbell) 1 x 15 reps warm-up. Then decided to go heavy so 6-10 reps x 4 sets. Then seated dumbell press, again went heavy but got 4 x sets of between 6 and 10 reps. Then seated side laterals, 4 x 12 reps (bit lighter as I'd done two sets of bulking), then standing pull backs 4 x 12 reps for rear delts. Finished with 3 x 20 leg raises (for abs).
Saturday 19th July 2008
0630hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, bananas, apples, raspberries, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 50gms whey protein powder).
1030hrs Shake - 1 banana, 50gms protein powder and 100gms porridge and water (ran out of soya milk at work).
1430hrs Shake - 50gms protein 150gms porridge, water, soya and a splash of blueberry juice.
1530hrs Went out to Oxted with the missus and baby to a pub for some lunch but the f88king kitchens had closed at 15oohrs and all they were serving was home made piizzas. Because I haven't eaten bread for ages it sat in my stomach like a bloody stone. Only drank water though.
Dinner - 4 cod fish fingers in a wholemeal pitta and some salad. Again my guts didn't take well to the bread :o(
Training: Trained chest. Flat bench press: 1 x 15 reps warm up then 4 x 12reps, then flies 4 x 12 reps superset wtih cable cross-overs (with resistance tubes) 4 x 12 reps. Finished with some crunches for abs.
Not a great day food wise but as is pretty much always the case life got in the way!
Sunday 20th July 2008
0900hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, bananas, apples, raspberries, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 50gms whey protein powder).
1300hrs Chicken breast, ham, salad (lettuce, tomato, carrot), couscous, halloumi and wholemeal pitta (had to use up the pack!).
1700hrs Banana.
1900hrs Chicken fajitas. Not too bad I guess, chicken breast, peppers, onion and flour tortilla but did have a blob or two of reduced fat creme fraiche.
Training: Just went for a long walk (1hour). Pretty hilly where I live so a good mix of gradients to get the heart going.
A bad day in terms of food intake :o(
Monday 21st July 2008
0630hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, bananas, apples, raspberries, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 50gms whey protein powder).
1030hrs Shake - 50gms protein powder, 100gms porridge, water, soya milk (no banana).
14.30hrs Small M&S sushi selection.
1830hrs Protein shake - 50gms protein powder, splash of blueberry juice, water, 1 banana.
Training: None apart from 60 press-ups at work.
Had 1 hour sports massage though. I have a girl (trained sport masseuse) come to my house every other week on Mondays.
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