--UNFINISHED--
Tuesday 22nd February 2011
Doing the "Evil Russain Hit The Deck Program" for the next few weeks.
Every 60 minutes I "hit the deck" for 18 press ups (50% of my max)
Cardio: 4 mile run
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Food diary:
Breakfast - 2 bowls of maple and pecan, 2 crossiants, tea, protein shake.
Lunch - Chicken sandwhich, bag of crisps, protein shake
Snack - Danish butter cookies, chocolate fingers, toblerone.
Dinner - Ham egg + chips, protein shake.
Fluid intake: Will edit
Tuesday, 22 February 2011
The last week
Did lots of gym in the weekdays, then lots of press ups + pull ups at the weekend coz I went to my dads and the gyms are shit round there.
Will keep it updated this week.
Will keep it updated this week.
Tuesday, 15 February 2011
Tuesday 15th Feb
Rest day
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Food diary:
Breakfast - 2 bowls of maple and pecan
Lunch - chicken sandwhich, crisps, lots of chocolate fingers
Dinner - ribs, chicken, salad, chips
Evening snack - chocolate brownies, chocolate fingers, crisps
Fluid intake - 4x 500ml water bottles, 1 tea, 1 glass of apple juice
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Food diary:
Breakfast - 2 bowls of maple and pecan
Lunch - chicken sandwhich, crisps, lots of chocolate fingers
Dinner - ribs, chicken, salad, chips
Evening snack - chocolate brownies, chocolate fingers, crisps
Fluid intake - 4x 500ml water bottles, 1 tea, 1 glass of apple juice
Monday, 14 February 2011
Monday 14th February
My medical examination is booked for 1st March and my fitness test will follow shortly :)
RUN: 3 miles with obstacles at the 1.5 mile point (hurdles, vaults, pull ups, dips, stairs, precision jumps) - Once home 120 second rest and max press ups + sit ups in 60 seconds: Score:
Press ups: 36 in 60 secs
Sit ups: 41 in 60 secs
5 minute rest
Decline press ups: 20
Knees to chest holding weight: 30
Lunge (each leg): 15
Tricep dip: 20
Half sits: 40
Heel raises: 20
Rest 120 secs + repeat.
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Food diary:
Breakfast - 2 bowls of maple and pecan, 100g of yoghurt, tea, protein shake.
Lunch - 3 mini cornish pasties, chicken sandwhich
Before run - banana 30 mins before, boiled sweet 10 mins before.
After run + exercise - protein shake
Dinner - Beef, mash potato, salad + dressing
Evening snacks - 2 bags of crisps, chocolate fingers, butter cookies, chocolate brownie.
Fluid intake - 5x 500ml bottles of water, 2 cups of tea, 2 protein shakes, 2 glasses of apple juice.
RUN: 3 miles with obstacles at the 1.5 mile point (hurdles, vaults, pull ups, dips, stairs, precision jumps) - Once home 120 second rest and max press ups + sit ups in 60 seconds: Score:
Press ups: 36 in 60 secs
Sit ups: 41 in 60 secs
5 minute rest
Decline press ups: 20
Knees to chest holding weight: 30
Lunge (each leg): 15
Tricep dip: 20
Half sits: 40
Heel raises: 20
Rest 120 secs + repeat.
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Food diary:
Breakfast - 2 bowls of maple and pecan, 100g of yoghurt, tea, protein shake.
Lunch - 3 mini cornish pasties, chicken sandwhich
Before run - banana 30 mins before, boiled sweet 10 mins before.
After run + exercise - protein shake
Dinner - Beef, mash potato, salad + dressing
Evening snacks - 2 bags of crisps, chocolate fingers, butter cookies, chocolate brownie.
Fluid intake - 5x 500ml bottles of water, 2 cups of tea, 2 protein shakes, 2 glasses of apple juice.
End of week Thursday 10th Feb - Sunday 13th Feb
Was ill during this period so only didn't do a lot of physical stuff. Took it easy as I had that twinge in my leg to take care of as well.
Went to the gym once, did a few circuits, few sets of 20/30 press ups + 40/50 sit ups, nothing worth mentioning really.
Went to the gym once, did a few circuits, few sets of 20/30 press ups + 40/50 sit ups, nothing worth mentioning really.
Wednesday, 9 February 2011
Wednesday 9th Feb
Rest day
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Food diary:
Breakfast - two bowls of sugar puffs, beans on toast, tea.
Lunch - Chicken tikka sandwhich, crisps, toblerone.
(Protein shake)
Dinner - chicken and chips
Evening snacks - 2 bags of chocolate peanuts/raisins.
Fluid intake - 4x 500ml water bottles, protein shake, 3 cups of tea.
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Food diary:
Breakfast - two bowls of sugar puffs, beans on toast, tea.
Lunch - Chicken tikka sandwhich, crisps, toblerone.
(Protein shake)
Dinner - chicken and chips
Evening snacks - 2 bags of chocolate peanuts/raisins.
Fluid intake - 4x 500ml water bottles, protein shake, 3 cups of tea.
Tuesday, 8 February 2011
Tuesday 8th Feb
Tuesday 8th February 2011.
Cardio, swim 7am - 25 minutes breast stroke with a few fast lengths.
Max press up test (without stopping, must remain in press up position). Score: 34
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Food diary:
Breakfast - protein shake, 2 bowls of mini weetabix, scrambled egg + beans on toast, tea.
Lunch - Ham sandwhich, tea.
Snack - crisps.
Dinner - Chicken and bacon baguette with salad + lots of potatoes
Evening snacks - chocolate brownie, 2 tea cakes, chocolate cake bar.
Fluid intake - 6x 500ml bottles of water, 3 cups of tea, protein shake.
Cardio, swim 7am - 25 minutes breast stroke with a few fast lengths.
Max press up test (without stopping, must remain in press up position). Score: 34
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Food diary:
Breakfast - protein shake, 2 bowls of mini weetabix, scrambled egg + beans on toast, tea.
Lunch - Ham sandwhich, tea.
Snack - crisps.
Dinner - Chicken and bacon baguette with salad + lots of potatoes
Evening snacks - chocolate brownie, 2 tea cakes, chocolate cake bar.
Fluid intake - 6x 500ml bottles of water, 3 cups of tea, protein shake.
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