Dieting, work and using Lent to my advantage

Lent is upon us, and being the good little catholic that I am I decided to give up a few of my favourite things, which by no coincidence at all (If God is watching) coincides directly with my fitness goals!

My diet in general is quite good but presents two different challenges as I transition from working week to weekend!

Work

In work, it’s all about meetings; planned meetings, unplanned meetings, meetings that run over…why o why do they always run over! šŸ˜” Typically at a conservative estimate I probably find myself in meetings between 20 and 25 hours a week, maybe more! As a result it can be hard to regulate my meals! I figured that meals requiring forks are out when flexibility is needed! Sandwiches with whole grain bread and a chicken breast has become the option to ensure I eat! I have grown quite comfortable pulling my lunch out in senior management meetings! On the plus side it makes it look like I work really hard, which I do šŸ‘ Continue reading

Advertisements

Day 3: Cardio – 40 mins Medium intensity, Weights – Rest Day

The DOMS have arrived, woke up this morning clung to the bed! Chest and Triceps in agony all day. I love being back though. Luckily today is a non weights training day so just the 40 minutes cardio to get through this evening. After last nights interval training my legs are a bit tired, the aim of this workout is to get my heart rate up to a medium to high level (around 150bpm) continually for the 40 minutes. In doing this I don’t necessarily need to burn out my legs, and leg day is coming at me fast tomorrow. I choose to complete my Continue reading

Day 2 – Weights: Back & Biceps, Cardio: 20 min Intervals

Day 2 –Ā Back & Biceps

Woke up this morning feeling quite good, DOMS are not due to kick in for another day or so. It’s back and Biceps today, the back is a large area and usually one of my longer workouts, I know the gym I am attending does not contain a large barbell so will need to improvise without the ability to deadlift. Looking forward to he gym all day!

Cardio: 20 minuteĀ Intervals on Threadmill

4 x 5 minute cycles
1st min: Walk
2nd min: light Jog
3rd min: Jog
4th min: Light run
5th min: Sprint
repeat 4 times not rest (aside from walk minute)
Cardio Mood: Sweaty!! Intervals are always tough, heart rate peaked at around 185 bpm, just shy of 300 cals in 20 mins, great way to start my workout.

Weights Work Out: Back & Biceps
Exercise 1: Single Arm Dumbbell Row
10 reps @ 25 Kg (Max weight in this gym)
10 Reps @ 25 Kg (Max weight in this gym)
10 reps @ 25 Kg (Max weight in this gym)
Comment: Nice Exercise, lats warmed Continue reading

Day 1 – Weights: Chest & Triceps, Cardio: 20 min low intensity

Day 1 – Chest & Triceps

It begins! Feeling absolutely fantastic to get back to the gym.”Weights I’m going to smash you” I say to myself (and shout in peoples faces), jk! But I am excited, lets do this! Check out my workout below and remember make every set count!

Cardio: 20 minute walk
Cardio Mood: Exactly what I needed to ease back into the gym, not at all difficult and burned some calories, Great!

Weights Work Out: Chest & Triceps
Exercise 1: Chest Press
Warm Up: 12 reps @ 60Kg
12 reps @ 100 Kg
12 Reps @ 104.5 Kg (Max weight in this gym)
12 reps @ 104.5 Kg (Max weight in this gym)
Comment: Good, however hitting max weight on day 1 will be no good for progress, new gym needed or alternatively up reps next time out! Continue reading