Day 12

Date Friday 17th July 2009

Food

Breakfast

• Whey protein milk drink.

Mid Morning Snack

• None

Lunch

• Mushroom 2 egg Omelette + salad + glass of milk

Afternoon snack

• 
  

Dinner

• 
  

Evening snack (10 o'clock)

• 
  

Exercise

5 mins skip rope

Kettlebell routine

- 10 swings

- 10 catch pull press

- 10 swings

- 10 squats

- 10 swings

- 20 single arm snatch and press (Alternative left and right hand)

- 10 swings

- 10 single arm bent over rows (left hand)

- 10 single arm bent over rows (right hand)

- 10 swings <- put in extra swing here.

- 10 single arm bent over rows (left hand)

- 10 single arm bent over rows (right hand)

- 10 swings

- 10 squat-pulls

- 10 swings

25 Mins. Which is a personal best not withstanding that I added another swing between the bent over row session.

Finished with another 2 mins of jump rope. Pretty good going really and I've started to notice improvement.

100 press up challenge progress:-

Completed Week 3 day 3.

20 pull up challenge progress:-

Starting to prep for the 20 pull up challenge. I've got the bar sorted out and give it the odd go from time to time. I'll give it another week or so and then start the challenge proper.

Day 11

Date Thursday 16th July

Food

Breakfast

• Protein whey drink

Mid Morning Snack

• (none)

Lunch

• Mushroom Omelette with salad. Glass of milk.

Afternoon snack

• Protein whey drink

Dinner

• Small Quiche and some chips on the way to the Duran Duran concert in Edinburgh Castle. It was awesome and I did about 2 hours of shuffling/dancing to the music which would have helped in burning off a few calories. And I didn't have any beer this time.

10 O'clock snack (Actually Midnight)

• Protein whey drink

Exercise

20 mins skip rope

Didn't feel like doing it due to the cold but I did it never the less.

Day 10

Date Wednesday 15th July 2009

Food

Breakfast

• Whey protein milk drink.

Mid Morning Snack

• None

Lunch

• Mushroom 2 egg Omelette + salad + glass of milk

Afternoon snack

• Whey protein milk drink.

Dinner

• 2 Veggie Burritos

Evening snack (10 o'clock)

• Whey protein milk drink.

Exercise

5 mins skip rope

Kettlebell routine

- 10 swings

- 10 catch pull press

- 10 swings

- 10 squats

- 10 swings

- 20 single arm snatch and press (Alternative left and right hand)

- 10 swings

- 10 single arm bent over rows (left hand)

- 10 single arm bent over rows (right hand)

- 10 swings

- 10 squat-pulls

- 10 swings

27 Mins. Slower then the other day because of the cold i've got. Not fun at all.

100 press up challenge progress:-

Completed Week 3 day 2.

I'm also going to look at the 20 pull up challenge. Why not. Just keep loading

myself up with more physical exercise. We'll see if the body copes with it.

Todays lunch

Note the small plate. It was lovely.

Day 9

Date Tues 14th July

Food

Breakfast

• Protein whey drink

Mid Morning Snack

• (none)

Lunch

• Mushroom Omelette with salad. Glass of milk.

Afternoon snack

• Protein whey drink

Dinner

• 
  

10 O'clock snack

• 
  

Exercise

20 mins skip rope

In same ways it's getting harder because I can skip for longer. I think I must have managed almost a full minute at one point. Strangely, upping the workrate helps my timing. The sweat was really coming off me at one point and I was breathing really hard so the intensity level must be about right. A faster workrate definitely uses the shoulders a lot more. I can feel them ache a bit. One good thing is that I do think it's getting easier because I'm recovering quicker and I suppose each lbs of weight I lost makes it easier.

Still have my cold but I'm working through it.

Day 8

Date Monday 13th July 2009

Food

Breakfast

• Whey protein milk drink.

Mid Morning Snack

• None

Lunch

• Plain 2 egg Omelette + salad + glass of milk

Afternoon snack

• Whey protein milk drink.

Dinner

• Veggie Curry with rice

Evening snack (10 o'clock)

• Whey protein milk drink.

Exercise

5 mins skip rope

Kettlebell routine

- 10 swings

- 10 catch pull press

- 10 swings

- 10 squats

- 10 swings

- 20 single arm snatch and press (Alternative left and right hand)

- 10 swings

- 10 single arm bent over rows (left hand)

- 10 single arm bent over rows (right hand)

- 10 single arm bent over rows (left hand)

- 10 single arm bent over rows (right hand)

- 10 swings

- 10 squat-pulls

- 10 swings

25 Mins.

I also started my 100 press up challenge. http://hundredpushups.com/index.html

Started off on Week 3 day 1 first column. It was tough but manageable.

The weigh in...

So lost 3lb this week. I'd like to think I've managed to gain a bit of muscle as well. If all goes well, by the end of this week, I'll have lost almost half a stone in two weeks. Which would be pretty good going. In theory, 6 weeks from now I could hit my target weight. I doubt it will be as easy as that.

Did no exercise over the weekend and did have drinks over the weekend plus the odd bit of snack food but didn't go daft.

It looks like my youngest son has given me a cold. But I'm still going to stick to the program. Will see how the exercise goes today.

Day Five

Date Friday 10th July 2009

Food

Breakfast

• Whey protein milk drink.

Mid Morning Snack

• None

Lunch

• Mush Omelette + salad + glass of milk

Afternoon snack

• None

Dinner

• Take away Indian. It was lovely. Plus a few beers.

Exercise

7 mins skip rope

Kettlebell routine

- 10 swings

- 10 catch pull press

- 10 swings

- 10 squats

- 10 swings

- 10 single arm snatch and press (left hand)

- 10 single arm snatch and press (right hand)

- 10 swings

- 10 single arm bent over rows (left hand)

- 10 single arm bent over rows (right hand)

- 10 swings

- 10 squat-pulls

- 10 swings

Another 27 Mins. It's been a tough first week. But I got there in the end.

Day Four

Date Thursday 9th July

Food

Breakfast

• Protein whey drink

Mid Morning Snack

• (none)

Lunch

• Mushroom Omelette with salad. Glass of milk.

Afternoon snack

• Apple

Dinner

• Quiche and some oven roasted veggies with some new potatoes

10 O'clock snack

• Protein whey drink

Exercise

20 mins skip rope

It was tough but I think I recovered faster today. It's a good sign. I've got one more day to go with some kettlebell training tomorrow and then I'm done exercising for the week.

And next week...

I'm going to introduce burpies into the mix. It's going to be a tough week.

My jump rope

Or instrument of torture as I like to call it.

Feeling tired and sore today. I guess my body's not used to this amount of hard exercise. I think i've lost a bit of weight but I'm only going to check my weight once a week or so. I've got a whole bunch of Kettlebell routines to do today and I'm not looking forward to it.

Day Three

Date Wednesday 8th July 2009

Food

Breakfast

• 1 bowl of mini weetabix + Whey protein milk drink.

Mid Morning Snack

• None

Lunch

• 2 Veggie burgers + salad + glass of milk

Afternoon snack

• None

Dinner

• Pizza and chips. I know it's bad. Shoot me.

Exercise

7 mins skip rope

Kettlebell routine

- 10 swings

- 10 catch pull press

- 10 swings

- 10 squats

- 10 swings

- 10 single arm snatch and press (left hand)

- 10 single arm snatch and press (right hand)

- 10 swings

- 10 single arm bent over rows (left hand)

- 10 single arm bent over rows (right hand)

- 10 swings

- 10 squat-pulls

- 10 swings

That was tough. 27 mins in all. And I'm still having to pause a bit to catch my breath between kettlebell routines. I guess I know I'm fit when I can do the whole lot without rest.

My Kettlebell (24kg)

Isn't she a beaut.

Day Two

Day Two

Date Tues 7th July

Weight 16st 9lb (Fat git ;))

Food

Breakfast

1 bowl of mini weetabix

Mid Morning Snack

(none)

Lunch

2 Veggie burgers, some tomatoes and strawberries. Glass of milk.

Afternoon snack

Apple

Dinner

Homemade veggie curry + yoghurt

Exercise

18 mins skip rope

I'm starting to get the hang of skip rope. I can almost do 1 full min of skip rope without tripping myself up. Can't wait to be able to do a full five minutes.

Time to blast off

Day one

Date Monday 6th July

Weight 16st 9lb (Fat git ;))

Food

Breakfast

1 bowl of mini weetabix

Mid Morning Snack

1 apple

Lunch

2 veggie burgers with salad and glass of milk.

Afternoon snack

Small packet of Hoola Hoops

Yoghurt

Dinner

2 x Veggie Burritos

Exercise

5 mins skip rope

Kettlebell routine

- 10 swings

- 10 snatchs

- 10 swings

- 10 catch pull press

- 10 swings

- 10 squats

- 10 swings

- 10 single arm snatch and press (left and right alternating)

- 10 swings

- 10 single arm bent over rows (left and right) repeat twice

- 10 swings

- 10 squat-pulls

- 10 swings (didn't do)

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