Birch's Fitness Journal - Page 6 - Ausbb

birch · 17-03-2010, 08:27 PM

17/03/10

MEALS

- 7:00AM - 3 fried eggs. 1 piece wholegrain toast, 1 scoop WPI with 250ml milk, 1 teaspoon creatine with 200ml grape juice & 1 banana
- 10:00AM - Apple & 15 almonds
- 1:00PM - Garden salad with 125g tuna slices
- 4:00PM - 2 chicken tenderloins & mixed vegetables
- 5:30PM - 1 scoop WPI with 250ml milk
- 6:30PM - Pollo fetuccini

EXERCISE

- 10km run (53 mins @ 12kmph)

Went out to dinner with my mate and his gf tonight and had a pasta dish. Probably not the best choice, will have to be my cheat for the week and make sure I eat solidly on the weekend.

EDIT: Was able to run tonight instead of walking. I also fixed my treadmill so I can get it off incline and flat. Ran with no incline at 12kmph which felt good.

birch · 17-03-2010, 10:33 PM

Ran tonight, felt good

minithemeezer · 18-03-2010, 08:27 AM

Good news that your foot is on the mend so quickly.

How tall are you, may I ask? Our diets seem remarkably similar ... though I can't remember the last time I ate pasta and bread!

birch · 18-03-2010, 09:47 AM

Quote:

Originally Posted by minithemeezer

Good news that your foot is on the mend so quickly.

How tall are you, may I ask? Our diets seem remarkably similar ... though I can't remember the last time I ate pasta and bread!

Yeah the foot should be good for weights next week

Last time I measured myself I was 178cm, which was 4-5 weeks ago. Gonna measure everything again this weekend and take pics for like a 'before weights' thing

I usually only eat pasta once every few weeks when my mum makes spaghetti bolognaise, and I might stop having bread in the morning and just having my shake with oats instead.

birch · 19-03-2010, 07:26 AM

18/03/10

MEALS

- 9:00AM - 3 fried eggs. Shake with 1/3 cup oats, 1 banana, 1 scoop choc WPI & small handful of mixed berries
- 1:00PM - Garden salad with 125g tuna slices
- 3:30PM (PWO) - 1 scoop WPI with 250ml milk & 1 scoop creatine with 200ml grape juice
- 4:15PM - Diced beef & mixed vegetables
- 5:30PM - White tea
- 6:00PM - Apple
- 7:30PM - 2 chicken tenderloins & mixed vegetables

EXERCISE

- 6km run (32 mins @ 12kmph)
- Chin-ups: 8-6-5
- 4x6x10kg DB Curls
- 4x6x7.5kg Side Lateral Raise
- 4x6x30kg Squats
- 3x12 Reverse Crunches

Weighed myself this morning and came in at 71.2kg, new diet must be working. Just did some random weights and stuff after my run yesterday, felt good.

birch · 19-03-2010, 09:32 PM

18/03/10

MEALS

- 6:30AM - 3 fried eggs. Shake with 1/3 cup oats, 1 banana & 1 scoop choc WPI. Teaspoon creatine with 200ml grape juice
- 9:30AM - Apple & 15 almonds
- 1:00PM - Garden salad with tuna
- 4:00PM - Diced beef & mixed vegetables & white tea
- 6:00PM (PWO) - 1 scoop WPI with 250ml milk
- 7:30PM - Subway footlong

EXERCISE

- 6km run (32 mins @ 12kmph)
- Push-ups: 15-10-3
- 3 x 1 minute Planks

Went to subway for dinner with some mates, got multi grain roast chicken with heaps of salad. Had a couple cookies as well, been craving some sugar all week so thought I'd endulge for the first time in a while

Running tomorrow so not too worried about it.

haz · 19-03-2010, 11:01 PM

give this a try next time your at the gym. get on the treadmill after a warm up, do 5 mins at 13km/h once 5 mins is up walk quickly to the chin up bar and pump out 5 reps then immediately do 10 push ups then walk quickly back to your treadmill and run for 5 mins at 13km/h, then chins and push ups again. do this for 4 sets. dont go to failure on the chins or push ups, leave one or two in the tank and try and go for 4 sets of similar number (e.g. 10,10,10,9) you can also up the speed if its too easy.
it'll mix up an otherwise boring 30 mins of watching the 7pm project

birch · 20-03-2010, 10:24 AM

Quote:

Originally Posted by haz

give this a try next time your at the gym. get on the treadmill after a warm up, do 5 mins at 13km/h once 5 mins is up walk quickly to the chin up bar and pump out 5 reps then immediately do 10 push ups then walk quickly back to your treadmill and run for 5 mins at 13km/h, then chins and push ups again. do this for 4 sets. dont go to failure on the chins or push ups, leave one or two in the tank and try and go for 4 sets of similar number (e.g. 10,10,10,9) you can also up the speed if its too easy.
it'll mix up an otherwise boring 30 mins of watching the 7pm project

That sounds good, I'll give it a go today actually. I don't even watch tv when I exercise cause I don't have one in the garage lol. I just listen to music and stare at the garage door and let my mind wander, don't mind it that much really.

birch · 21-03-2010, 09:18 PM

10km run (53 mins @ 12kmph)

Didn't get to do exercise on Saturday cause my mate was having family problems and had to hang out with him for the day so yeah. Had a mate's 20th last night so had a bit to drink and wanted to run today and try and work off as much as I could. Was going to go for 12km but at about 9.8km I started getting a bad pain under my left rib so I stopped at 10.

Starting weights tomorrow, really pumped for it. Gonna start a new journal for that so, peace

17-03-2010, 08:27 PM	#51 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	17/03/10 MEALS - 7:00AM - 3 fried eggs. 1 piece wholegrain toast, 1 scoop WPI with 250ml milk, 1 teaspoon creatine with 200ml grape juice & 1 banana - 10:00AM - Apple & 15 almonds - 1:00PM - Garden salad with 125g tuna slices - 4:00PM - 2 chicken tenderloins & mixed vegetables - 5:30PM - 1 scoop WPI with 250ml milk - 6:30PM - Pollo fetuccini EXERCISE - 10km run (53 mins @ 12kmph) Went out to dinner with my mate and his gf tonight and had a pasta dish. Probably not the best choice, will have to be my cheat for the week and make sure I eat solidly on the weekend. EDIT: Was able to run tonight instead of walking. I also fixed my treadmill so I can get it off incline and flat. Ran with no incline at 12kmph which felt good. __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication. Last edited by birch; 17-03-2010 at 10:15 PM.

17-03-2010, 10:33 PM	#52 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	Ran tonight, felt good __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication.

19-03-2010, 07:26 AM	#55 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	18/03/10 MEALS - 9:00AM - 3 fried eggs. Shake with 1/3 cup oats, 1 banana, 1 scoop choc WPI & small handful of mixed berries - 1:00PM - Garden salad with 125g tuna slices - 3:30PM (PWO) - 1 scoop WPI with 250ml milk & 1 scoop creatine with 200ml grape juice - 4:15PM - Diced beef & mixed vegetables - 5:30PM - White tea - 6:00PM - Apple - 7:30PM - 2 chicken tenderloins & mixed vegetables EXERCISE - 6km run (32 mins @ 12kmph) - Chin-ups: 8-6-5 - 4x6x10kg DB Curls - 4x6x7.5kg Side Lateral Raise - 4x6x30kg Squats - 3x12 Reverse Crunches Weighed myself this morning and came in at 71.2kg, new diet must be working. Just did some random weights and stuff after my run yesterday, felt good. __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication.

19-03-2010, 09:32 PM	#56 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	18/03/10 MEALS - 6:30AM - 3 fried eggs. Shake with 1/3 cup oats, 1 banana & 1 scoop choc WPI. Teaspoon creatine with 200ml grape juice - 9:30AM - Apple & 15 almonds - 1:00PM - Garden salad with tuna - 4:00PM - Diced beef & mixed vegetables & white tea - 6:00PM (PWO) - 1 scoop WPI with 250ml milk - 7:30PM - Subway footlong EXERCISE - 6km run (32 mins @ 12kmph) - Push-ups: 15-10-3 - 3 x 1 minute Planks Went to subway for dinner with some mates, got multi grain roast chicken with heaps of salad. Had a couple cookies as well, been craving some sugar all week so thought I'd endulge for the first time in a while Running tomorrow so not too worried about it. __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication.

19-03-2010, 11:01 PM	#57 (permalink)
haz Active Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 1,260	give this a try next time your at the gym. get on the treadmill after a warm up, do 5 mins at 13km/h once 5 mins is up walk quickly to the chin up bar and pump out 5 reps then immediately do 10 push ups then walk quickly back to your treadmill and run for 5 mins at 13km/h, then chins and push ups again. do this for 4 sets. dont go to failure on the chins or push ups, leave one or two in the tank and try and go for 4 sets of similar number (e.g. 10,10,10,9) you can also up the speed if its too easy. it'll mix up an otherwise boring 30 mins of watching the 7pm project __________________ Harry

18-03-2010, 08:27 AM	#53 (permalink)
minithemeezer Senior Member Join Date: Dec 2009 Location: Mornington Peninsula, Victoria Gender: Posts: 279	Good news that your foot is on the mend so quickly. How tall are you, may I ask? Our diets seem remarkably similar ... though I can't remember the last time I ate pasta and bread!

21-03-2010, 09:18 PM	#59 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	10km run (53 mins @ 12kmph) Didn't get to do exercise on Saturday cause my mate was having family problems and had to hang out with him for the day so yeah. Had a mate's 20th last night so had a bit to drink and wanted to run today and try and work off as much as I could. Was going to go for 12km but at about 9.8km I started getting a bad pain under my left rib so I stopped at 10. Starting weights tomorrow, really pumped for it. Gonna start a new journal for that so, peace __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication.