Tuesday 22nd Feb

--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

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.

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

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.

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.

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.

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.

Monday 7th Feb

Monday 7th February 2011. (Staying off running until at least thursday as I have a twinge in my right quad and knee's playing up a bit. Don't want to mess myself up as I have my RAF Fitness test soon)

Gym, circuit:
20 chest press (30kg)
20 lat pull down (40kg)
20 leg extensions (30kg)
30 decline elbow to knee
20 leg curls (30kg)
20 bicep curls, dumbbells (10kg)
20 tricep curls, dumbbells (8kg)
20 shoulder press (15kg)
20 squats with 30kg barbell
50 sit ups feet fixed
5 minutes on the bike (level 6, keeping speed above 80)
Repeat circuit 3 times

Followed by:
50 sit ups
20 pectoral, dumbbells (10kg)
20 dumbbell rows (10kg)
30 knees to chest holding 20kg dumbbells
20 pectoral, fixed (40kg) - 3 sets


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Food diary:
Breakfast - 3 bowls of sugar puffs, protein shake.
Lunch - 2 slices of toast + crisps.
After gym - protein shake
Dinner - Chicken mash peas + carrots.
Evening snacks - 2 bags of crisps, chocolate bar, chocolate brownie.

Fluid intake - 5x 500ml bottles of water, 2 protein shakes

Weekend

Didn't document it day to day so can't remember my food diaries at all. Standard stuff though.

Friday:
Cardio: 4 mile run against 30mph+ winds - with obstacles (vaults/steps/tricep dips/pull ups)

Saturday:
Gym, weights + bike.

Sunday:
Light swim (rest day).

Thursday 3rd Feb

Thursday 3rd February 2011

After sixth form: Press up challenge:
10 decline close arm press ups (Make a triangle with your thumbs and index fingers)
10 close arm press ups
 --60 second rest
10 decline wide arm press ups
10 wide arm press ups
 --60 second rest
10 decline press ups
10 press ups
 --60 second rest
10 pull ups
10 hindu press ups


Core challenge:
50 knees to chest (holding 10kg weight)
20 dorsal raises
 --60 second rest
50 half sits
20 dorsal raises
 --60 second rest
30 elbow to knee
20 dorsal raises
 --60 second rest
60 second hold plank





Evening: Sam's circuit:

Set 1                                                        Set 2                                                 Set 3
Press ups - 20                                          30                                       (Same as set 1)
Knees to chest - 50                                  60                                                  
3Squat/1jump squat - 40                          40
Close arm press ups - 15                          20
Half sits - 40                                            50
3Lunge/1split squat - 20                           20
Wide arm press ups - 20                          30
Elbow to knee - 20                                  30
Squat - 40                                               50
Plank - 60 secs                                        60 secs
Lunge - 20                                              30
Bicep curl - 40                                        50
Tricep curl - 30                                       40
Dumbbell rowing - 50                              50


(5kg dumbbell)


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Food diary:
Breakfast - 3 bowls of weetabix mini's
Lunch - large chicken panini, steak slice.
Snacks - apple, crisps, tea.
Dinner - ham egg and chips (2 eggs, extra ham).
Evening snacks - crisps, kit kat.

Wednesday 2nd Feb

Wednesday 2nd February

Evening: 30 press ups, 5 mile run, followed by 5 sprints using a football pitch (sprint to half way line, jog to end, 10 press ups, and repeat)

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Food diary:
Breakfast - 2 bowls of weetabix minis, 2 slices of fruit bread (toasted), tea.
Lunch - mini pepperoni pizza, big bag of walkers sensations.
2nd Lunch - ham sandwhich, bag of crisps, tea.
Dinner - 3 bowls of beef stew.
Evening snack - cookies.

Fluid intake - 4x 500ml bottles of water, 2 cups of tea.

Tuesday 1st Feb

Tuesday 1st February 2011
Morning: Sit ups:
Set 1: 42
Set 2: 52
Set 3: 40
Set 4: 33
Set 5: 70


No cardio, rest for legs after plyometric workout yesterday.


Strength (Core): 
Knees to chest (holding 10kg weight) - 60
 --Rest 120 secs
Half sits - 50
 --Rest 120 secs
Dorsal raises - 25
 --Rest 60 secs
Elbow to knee - 40
 --Rest 120 secs
Plank - 60 second hold

Rest for 120 secs and repeat.


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Food diary:
Breakfast - 2 bowls of weetabix minis, 2 slices of fruit bread, tea.
Snack - apple.
Lunch - ham sandwhich, crisps, tea + digestives.
Dinner - Fish, mash, peas, tea.
Evening snack - 2 bags of crisps, 2 cream eggs, cookies.

Fluid intake - 4x 500ml bottles of water, 3 cups of tea, -roughly 3L


Any questions, ask away.

Monday 31st Jan

--UNFINISHED--


Monday 31st January, start of week 2 of my training diary.

Morning: Press ups
Set 1: 23
Set 2: 25
Set 3: 21
Set 4: 15
Set 5: 29

Cardio/strength: Football for an hour, followed by 2 mile run.
 --5 minute rest
Plyometric workout:
Tuck jumps - 20
Squat jumps - 20
Clap press ups - 15
Lateral hurdle jumps - 15
Overhand pull ups - 8
Split squat jumps - 15
Single leg lateral hops (each leg) - 20
Clap press ups - 10
 --5 minute rest
Decline wide arm press ups -30


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Food diary:
Breakfast - 2 bowls of crunchy nut, 2 slices of fruit bread, 2 cups of tea.
Snack - apple.
Lunch - ham sandwhich, bag of crisps, tea.
Dinner - 3 bowls of beef stew, 3 mini baguettes.

Fluid intake - 5x 500ml water bottles, 3 cups of tea. >3.5L

Sunday 30th Jan

Sunday 30th January

REST DAY


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Food diary:
Breakfast - 2 bowls of crunchy nut
Lunch - roast
Snacks - apple, kit kat
Dinner - chinese buffet
Evening snacks - half a toblerone, 3 big cookies, bag of crisps

Fluid intake - 4x 500ml bottles of water, 2 cups of tea, 2 beers.

Saturday 29th Jan

Saturday 29th January

Morning: Press ups:
Set 1: 10
Set 2: 15
Set 3: 20
Set 4: 25
Set 5: 19


Cardio: 7.2 mile run - 54m14s - 120 second rest, 39 press ups, 80 sit ups.

Evening: Strength (Core)
Knees to chest (holding 10kg weight) - 70
 --Rest 120 secs
Dorsal raises - 25
 --Rest 60 seconds
Half sits - 50
 --Rest 120 secs
Dorsal raises - 25
 --Rest 60 secs
Elbow to knees - 40
 --Rest 120 secs
Dorsal raises - 25
 --Rest 60 secs
Plank - 90 second hold
 --Rest 120 seconds
Side plank - 30 second hold (each side)
 --Rest 120 seconds
Sit ups - 50


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Food diary:
Breakfast - bacon sandwhich, tea.
Snacks - bag of minstrels, penguin, snickers, twix.
Lunch - surprisingly, nothing (was in a rush).
Dinner - Curry
Evening snacks - 2 packs of crisps, 2 kit kats, ham sandwhich, few cups of tea.

Fluid intake: 4x 500ml bottles of water, 4 cups of tea. >3L

Friday 28th Jan

Friday 28th January 2011

Gym:
Cardio: Treadmill run - 2 degree incline, 2.4km in 12m .. 60 second rest .. 2.4km in 10m16.
Weights

Press up challenge:
Set 1 - 23
Set 2 - 28
Set 3 - 20
Set 4 - 21
Set 5 - 31


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Food diary:
Breakfast - 2 bowls of mini weetabix, 2 slices of toast + butter, tea.
Snacks - Malteasers, apple.
Lunch - Piri piri chicken pastie, mcdonalds big mac meal.
Dinner - Pizza
Evening - Few beers, kebab, big bag of minstrels.

Fluid intake - 5x 500ml water bottles, 2 cups of tea, medium coke @ mcd.

Ask any questions.

Thursday 27th Jan

Thursday 27th January 2011

Cardio, 5:30pm :: Ran 4 miles high intensity (not timed exactly, approx. 25 mins)

----

Strength (Core), 10pm ::
Knees to chest (holding 10kg weight) - 60
 --Rest for 180 secs
Dorsal raises - 20
 --Rest for 60 secs
Sit ups - 100
 --Rest for 180 secs
Dorsal raises - 20
 --Rest for 60 secs
Elbow to knee - 40
 --Rest for 60 secs
Plank - 90 second hold


Rest for 5 minutes &

Knees to chest (holding 10kg) - 50
 --Rest for 60 secs
Sit ups - 60


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Food diary:
Breakfast - 2 bowls of muesli, spoonfull of malt extract, tea.
Snacks - 2 oranges, apple, mini pepperoni pizza
Lunch - ham sandwhich, crisps, tea.
Dinner - Lamb fillets, mash, cabbage.
Evening snack - crisps, digestives.

Fluid intake - 4x 500ml water bottles, 1 can of coke, few cups of tea. Roughly 3L



Fire away with any questions as always.

Wednesday 26th Jan

Semi-rest day, midweek relax for legs and core muscles.


No cardio, no free weights, just press ups today.

Press ups -
Set 1: 20
Set 2: 25
Set 3: 20
Set 4: 20
Set 5: 28

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Food diary:
Breakfast - 3 bowls of cereal.
Snacks throughout the day - apple, orange.
Lunch - Mini pepperoni pizza, chicken panini.
Dinner - pizza and chips

Fluid intake: x4 500ml bottles of water, 3 cups of tea and 2 cans of coke.


Feel free to ask any questions.

Tuesday 25th Jan

Tuesday fitness and food.

Cardio, 6pm :: Ran 5 miles steady state (towards st osyth and back) - 42m38s

----

Strength (Core), 9pm - Circuit ::
Knees to chest (holding 10kg weight) - 50
 --Rest 60 secs
Half sits - 40
 --Rest 60 secs
Elbow to knee - 30
 --Rest 60 secs
Plank - 60 secs hold
 --Rest 60 secs
Dorsal raises -20
 --Rest 60 secs
Sit ups - 60
Rest 120 secs & Repeat



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Food diary:
Breakfast - 2 bowls of maple pecan, 2 slices of toast with malt extract, cup of tea.
Snack - Orange, apple, cookies
Lunch - 2 slices of toast with malt extract, cup of tea, bag of crisps.
Dinner - Fish, mash, runner beans.
Evening snack - packet of crisps, chocolate fudge brownie, last of the cookies :(, peanuts.


Any questions feel free to ask away.

Monday 24th Jan

Had a busy morning and an exam at 1pm, so didn't get a chance to do anything until after work.

Cardio, 6pm :: Ran 3 miles (two 1.5 mile runs, first 1.5 completed in 11m41s .. 60 second rest .. second 1.5 completed in 10m26s)

---

Strength (Upper body), immediately after the run :: Press ups (5 sets)
1st set - 18
2nd set - 22
3rd set - 16
4th set - 16
5th set - 25

 :: Free weights (5kg dumbbells) - Set 1/Set 2/Set 3
Tricep - 25/30/25
Bicep - 40/50/40
Shoulder (Front elevations) - 15/20/15
Chest - 40/50/40
Trapezius -50 x3
Dumbbell rowing - 40/50/40
Shoulder + Lat (Side elevations) - 15 x3


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Food diary:
Breakfast - 3 bowls of shreddies, cup of tea + 2 slices of toast, spoonfull of malt extract.
(Packet of crisps and a snickers in the car)
Lunch - Chicken sandwhich, packet of crisps, cup of tea.
(Cardio)
Dinner - Steak, mash, carrots/peas.
Evening snacks - Bowl of cereal (maple & pecan crisp, sexy cereal right there), packet of crisps, chocolate brownie, few cookies.

Fluid intake: 5x 500ml bottles of water, few other odd cups of tea throughout the day, >3l fluid intake.

That's monday over!

Introduction

This is a training diary in preperation for the RAF Regiment.

Hopefully you'll pick up a few tips on fitness and maybe you have a similar goal and hopefully this will help you.

I will keep a diary of the exercise I do and the timings in which I do them, as well as the food I eat.

I will start on Monday 24th January.