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.