Day 7 - Food, exercise and Weighing day

Day 7 - Food, exercise and Weighing day

Could not wait to wake up this morning, jump on the scales to see how my weight loss journey is going!

Dum, dum daah.

Start date:           Wednesday 19th February 2014
                        Weight: 90 kg

First weigh-in:
                        Weight 86.2 kg

Loss for the week:

3.8 kgs - 8.4 lbs
(happy, happy, happy)
Not bad for one week of exercising and eating good.

Not bad considering it has only been a week of serious exercise.
Still got the paunch though, but it is better . . I am just liking my shoulders . .
watch this space!

FOLLOW ME FOR THE SAME RESULTS - I am week one of 12
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Meals

Breakfast
40 g porridge oats
190 ml 1% milk
20 g black seedless grapes

Lunch
Chicken soup

Dinner
German sausages
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Today I wanted to concentrate my workouts on the following:

• cycling
• running
• chest exercises

1. Stretching - This is similar everyday and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 2 x 10 second hold

Cat stretch - 2 x 10 seconds

Lower back curl - 2 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm
Lunges - 2 x 10 each leg

*note. 1 week in and I am feeling much more flexible. . . I can now stretch without feeling like I am about to snap or tear something; which is nice!

2. Cycling

30 mins - 4 minutes level 2, 1 minute level 17 (standing) and repeat until time elapsed

Rest 5 minutes

3. Gym work - 30 seconds between reps, 2 minutes between sets

*ALL weights are lifted with quick spurts and lowered very slowly; taking five times longer than the lift.

• Alternate hammer curl -

15 reps each arm / 2 sets / 14 kgs

• Alternate half hammer curl - quickly and directly after each set of full hammer curls

15 / 2 / 14 kgs

• Bent arm dumbbell pullover whilst on inclined seat (30 degrees - notch 3)

20  / 1 / just bar as this was the first time I had moved my arms this way with any weight
10 / 1 / 2.5 kgs
5 /1 / 7.5 kgs

• Barbell guillotine bench press

20 / 1 / bar + 2.5 kgs each side
10 / 1 / bar + 7.5 kgs each side
9 / 1/ bar + 7.5 kgs each side (could not lift the last one at this weight)

• Incline chest press with free weights

10 / 1 / 6 kgs

10 / 1 / 8 kgs

10 / 1 / 10 kgs

4. Running - 15 minutes (to warm down)

5 minutes - level 6

2 minutes - level 7

2 minutes - level 8

2 minute - level 9

2 minute - level 10

2 minute - level 11

5 minute cool down - level 4

Felt very good with the running yesterday; was happy to get back into it . . . smiled a lot during the run.
Next run I will try 30 minutes.