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Day 9

Posted Nov 17 2008 9:09pm

Hey guys - really good training day today. I incorporated quite a lot and also had a talk with myself about diet.

I have read it time and time again, perspiration is only half of the game, nutrition is what gets you the rest of the way. If I am being honest, I never really believed that, I always just thought if you trained hard you could eat what you want. How wrong have I been. Looking back over my posts last night I realise I have added a confession to almost every blog post and really

THAT IS UNACCEPTABLE!

Why did no one tell me?

Also my portion sizes were way out of whack! I would think to myself, since I am on a low carb diet with no pasta/potatoes it is ok to eat 3 bananas and a yohgurt! Well it all stopped today. Today I am keeping a proper log of everything I am eating including the sizes.

On the training front I squeezed in 15 minutes of solid capoeira at lunch, incorporating the relative few moves I know along with 10 minutes of foot speed drills and box jumps. This set me up nicely for my kicking routine before ending with 15 minutes of stretching. I was pissing sweat by the end but so worth it. Who knew that high and powerful kicks could target your abs and obliques so much!

Weight training tonight went well and as the missus was taking a wee while in the gym I even jumped into the last 15 minutes of a Les Mills circuit class as a cool down.

A really really good day.

Workout Summary : Day Nine of Owen's Cover Model Plan
  • 1PM Martial Arts : Kicks Only Heavy Bag Routine [40 mins PE 8] See Sidebar for details
  • 2PM Dynamic Stretching : Hick Kick Routine
  • 6PM Weight lifting Drop Sets [40 mins PE 9]
    • Squat w/barbell [2 sets] [20 reps 60KG 10 reps 60 KG] Struggling w/ no spotter
    • WG Lat Pulldown [2 sets] [10 reps 45KG 10 reps 35KG]
    • NG Lat Pulldown [2 sets] [10 reps 45KG 10 reps 35KG]
    • Bench Press w/ dumbells [2 sets] [10 reps 26KG 10 reps 20KG]
    • Shoulder Press [2 sets] [10 reps 12KG 10 reps 9KG]
    • Supermans [2 sets x 15]
    • Crunches [2 sets x15]

Diet Summary : 4 litres of water consumed
  • 8AM : Breakfast
    • 125 ml Probiotic Yohgurt
    • 50g of oats with 250ml semi skimmed milk
  • 11AM : Snack (2 hours before workout)
    • 1 X Kiwi Fruit
    • 2 X Cups Twinnings Green Tea
  • 3PM : Post Workout
    • 30g Protein Powder
    • 50g of oats
    • 5g Creatine
    • 1 litre of semi skimmed milk
  • 645M : Pre Workout
    • 125 ml Probiotic Yohgurt
    • 5g Creatine with 300ml water
    • 2 teaspoons of honey on
    • 1 slice of wholewheat, seeded bread
  • 10PM : Dinner
    • 200g Rump Steak
    • Side salad with lettuce, tomatoes, spring onion, sliced peppers
    • 3 slices of mozzarella
    • 2 cups of spinach
    • 2 tablespoons of balsamic vinegar
Any comments / suggestions would be appreciated.

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