Day 364 – error… does not compute!

Words

It seems I may have miscalulated somewhere along the way. You see, I looked back at the date of my very first update and it would appear that it was on the 21st March 2016. Obviously this means that today (being the 21st March 2017) would officially be  the final day of my year. I wasn’t prepared. No beer/wine was chilling in the fridge and no pizza dough had been made and subsequently consumed. Tomorrow it is then. This morning began like any other with a trip to the gym for chest and back day. It was good, if a little sluggish and once again very busy. Post gym I had a couple of early morning meetings to get through but a clear afternoon and during the morning it dawned on me that I have a number of days holiday still to take before the end of March. It’s a ‘use it or lose it’ situation so I opted to ‘use it’ and therefore booked a couple of days off this week along with taking a half day today… Win. Said half day was spent with the family playing games and avoiding our two year old giving us concussion as she pushed a room dividing photo frame on top of my wife and me. I swear she’s out to get us. In the evening, with the wife out at the flicks I enjoyed a relaxing evening of gaming before a nice day off work tomorrow.

The things what I did

  • 9.5k steps
  • 50 reps – single arm dumbell row 10kg
  • 40 reps – single arm dumbell row 12.5kg
  • 30 reps – single arm dumbell row 15kg 
  • 20 reps – single arm dumbell row 17.5kg
  • 10 reps – single arm dumbell row 20kg
  • 5 min HIIT session – intermediate tabata
  • 10 reps – incline dumbell flyes press 12.5kg
  • 20 reps – incline dumbell flyes press 10kg
  • 30 reps – incline dumbell flyes press 9kg
  • 40 reps – incline dumbell flyes press 8kg
  • 50 reps – incline dumbell flyes press 7.5kg
  • 10 min interval session – cross trainer
  • 5 min warm-up/cool-down x 2

The things what I ate/drank

  • Protein drink x 2
  • Toast with poached eggs, baked beans and bacon
  • Small cappuccino x 2
  • Toast with marmite and marmalade
  • Green tea x 3
  • Mozzarella stuffed chicken wrapped in parma ham with spicy cauliflower and green beans
  • Diet Pepsi
  • Redbush tea x 2
  • Nuts
  • 3 litres of water

The things what I feel

Being at the end of the year I’m not really sure how I feel. Those around me seem to think it’s some kind of achievement but I struggle to see it as such. I know that I’ve absolutely made changes for the better in my diet and I’ve found a form of exercise that I not only enjoy but has kept me (relatively) injury free throughout the last six months or so. Also there’s been absolutely zero alcohol throughout the entire process. I’ll summarise my thoughts tomorrow and maybe post some picks but be warned they definitely aren’t earth shatteringly transformational. If only my writing had improved in 12 months.

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Day 363 – why a Monday?

Words

For those of you that aren’t aware, today is the international day of happiness (bit weird that they chose to put it on a Monday but there you go) so today I tried to be a little more happy/positive. It’s amazing what a little change in mindset and perspective can do for your day if you let it. Despite a bit of a sore back I still made it to the gym for an early morning workout but took it slightly easier on the first interval workout until I was sure my back was up to it. Once again my day was full of meetings but that’s to be expected given I’m just starting a new role. I also took the opportunity to do a little learning around a subject I’ve been interested in and one which could mean a change in career direction (eventually). Once the day was done I headed home to the family and an evening of relaxation.

The things what I did

  • 7.5k steps
  • 50 reps – hammer curls 7kg
  • 40 reps – hammer curls 8kg
  • 30 reps – hammer curls 9kg
  • 20 reps – hammer curls 10kg
  • 10 reps – hammer curls 12.5kg
  • 10 min interval session – cross trainer
  • 10 reps – barbell lying tricep extentions 20kg
  • 20 reps – barbell lying tricep extentions 17.5kg
  • 30 reps – barbell lying tricep extentions 15kg
  • 20 reps – barbell lying tricep extentions 12.5kg
  • 10 reps – barbell lying tricep extentions 10kg
  • 5 min HIIT session – intermediate tabata
  • 5 min warm-up/cool-down x 2

The things what I ate/drank

  • Protein drink x 2
  • Toast with poached eggs, baked beans and bacon
  • Small cappuccino x 3
  • Lean in 15 chicken pie with green beans and broccoli
  • Giant salted corn
  • Green tea
  • Lasagne and salad
  • Diet Pepsi
  • Redbush tea x 3
  • 3 litres of water

The things what I feel

Feeling good today, only two full days left of my year and I’m definitely feeling positive about some of the results I’ve achieved even if it’s not everything I wanted out of the year. The day has been a good one, a little productive with a little learning thrown in for good measure. On the food side things have been okay, I had a bit of a deviation this evening as I just could not be bothered to cook so we opted for a ready meal instead. I always regret it after and not just because of the indigestion. No those things just can’t beat the real thing and by that I mean homemade.

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Day 362 – return of the back

Words

For whatever reason this morning saw my lower back decide to give way again. It’s the second time in a couple of weeks and although it wasn’t as full on as the last one it was enough to cause me significant pain for a good portion of the day. Speaking of which, once again I got a decent lay-in this morning but once I was up and we were all showered and dressed we headed out to grab some pre-promised ice-cream (the shop was shut on the previous Monday). We didn’t get back home until late afternoon and once the girls were fed, bathed and in bed, dinner cooked for everyone else and prep completed for work tomorrow, I spent the evening with a bit of gaming and some TV.

The things what I did

  • 6.5k steps

The things what I ate/drank

  • Granola with whole milk
  • Green tea x 4
  • Flat white coffee
  • Ham and egg sandwich
  • Gelato
  • Giant salted corn
  • Lean in 15 chicken pie with green beans and broccoli
  • Nuts
  • Redbush tea x 3
  • 2 litres of water

The things what I feel

As usual I feel much better for the lay-in (thanks wifey) but a little fed-up that my back has gone again as it prevented me from managing to perform a workout this morning. I’m hoping that it isn’t so bad that it doesn’t prevent me from getting to the gym tomorrow. Managing only three days a week is becoming a little too frequent for my liking as it really should be four as a minimum. Other than that I’m pretty chipper and ready for a new week.

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Day 361 – catch up 

Words

Another day of playing catch up due to being out during the evening. Being a Saturday meant that it was my day to spend with the little ones. We didn’t have a great deal planned but knowing the afternoon was going to be a wet one we chose to head into town for a coffee and a stroll around in the morning. That done we came home and spent the rest of the day playing, listening to music and having fun. During the evening the wife and I went out to the brother-in-laws house to celebrate their sons birthday and in doing so I even managed to avoid eating cake.

The things what I did

  • 10k steps

The things what I ate/drank

  • Toast with marmite and marmalade
  • Green tea x 4
  • Flat white coffee
  • Cheese and ham toastie
  • Diet Pepsi
  • Jacket potato with chilli and sour cream
  • Redbush tea x 3
  • 2 litres of water

The things what I feel

Man that was a day full of carbs. Weekends truly are my downfall where food is concerned as it’s so easy to just grab something quick and simple and due to having the little ones things of very little nutritional value are in abundance in the house. Stress and frustration (both work related) do not make great bedfellows for willpower, hence the crappy food choices during the weekend. Still, five out of seven isn’t bad.

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Day 360 – T minus 5

Words

Tough start today but then the first leg day of a new cycle is always a bitch. I always struggle with it in the first week and then by week three I’m having a blast and loving it. I’m glad I powered through it today but I definitely won’t be saying that by this time tomorrow. Fridays in the office are always relatively quiet as many people choose to work from home and today was no different. I managed to get out at lunch for a stroll into town before grabbing some lunch attending a few meetings and then heading home for the weekend. The evening was a quiet one but one where we started watching Iron Fist on Netflix. I’ll reserve judgement until I’ll watched a few more episodes.

The things what I did

  • 13.5k steps
  • 50 reps – leg extentions 18kg
  • 50 reps – weighted crunches 6kg
  • 40 reps – leg extentions 25kg
  • 40 reps – weighted crunches 7kg
  • 30 reps – leg extentions 31.5kg
  • 30 reps – weighted crunches 8kg
  • 20 reps – leg extentions 38.5kg
  • 20 reps – weighted crunches 9kg
  • 10 reps – leg extentions 45kg
  • 10 reps – weighted crunches 10kg
  • 5 min HIIT session – intermediate tabata
  • 10 reps – dumbell rear lunges 20kg
  • High/low plank to fail
  • 20 reps – dumbell rear lunges 16kg
  • High/low plank to fail
  • 30 reps – dumbell rear lunges 12kg
  • High/low plank to fail
  • 40 reps – dumbell rear lunges 10kg
  • High/low plank to fail
  • 50 reps – dumbell rear lunges 8kg
  • High/low plank to fail
  • 3 min HIIT session – intermediate tabata
  • 5 min warm-up/cool-down x 2

The things what I ate/drank

  • Protein drink
  • Toast with sausage, bacon, eggs and baked beans
  • Small cappuccino x 2
  • Mini eggs
  • Sausage ragu with sweetheart cabbage
  • Green tea x 2
  • Chicken satay with cauliflower rice and peppers
  • Diet Pepsi
  • Redbush tea x 4
  • 3 litres of water

The things what I feel

Pretty destroyed right now as it goes but that’s a good thing. The day has been okay but certainly not a very productive one (aside from the workout), Fridays can regularly be like that though . On the food side of things I’ve been mostly good but I allowed myself a little Friday treat mid morning. 5 days and counting.

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Day 359 – things to think on

Words

A great rest day today, one where my body got ample opportunity to recover and I also got a nice walk in at lunchtime to keep the old limbs swinging in preparation for a hardcore leg day tomorrow. On top of that I had a great conversation about coaching and some of the options open to me at work to round off the day. Being in the office early meant I could leave fairly early and get home to see the family before a bite to eat and TV time. Like I said…ample opportunity to recover!

The things what I did

  • 10k steps

The things what I ate/drank

  • Granola with semi skimmed milk
  • Small cappuccino x 2
  • Carrots and humus, ham, crab paté and crackers
  • Peppermint tea
  • Sausage ragu with cabbage
  • Diet Pepsi
  • Redbush tea x 3
  • 3 litres of water 

The things what I feel

Not a bad day today both mentally and nutrition wise. I’ve not been at my best recently (particularly at work) but I think I can finally see some light, now I just need to do something about it. Sometimes all it takes is a simple conversation to make you realise that things aren’t as bleak as they seem but the power to change them has to come from you. Best get on changing them then.

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Day 358 – a change is as good as a rest (day)

Words

A change from my usual rest day today as it’s only my second day in the gym this week. It wasn’t a bad session but it was a tough season but that may be because I’ve been over training a little. I’ve been doing 10 minute HIITs in between the weights when it should only have been 5. I doubt it makes a huge difference but it definitely makes the entire workout tougher as a result. The rest of the day was pretty standard from a work perspective and I’m feeling a little better about the recent changes so that’s positive. Once again the evening has been spent playing the game of TV catch up.

The things what I did

  • 9k steps
  • 50 reps – single arm dumbell row 10kg
  • 40 reps – single arm dumbell row 12.5kg
  • 30 reps – single arm dumbell row 15kg
  • 20 reps – single arm dumbell row 17.5kg
  • 10 reps – single arm dumbell row 20kg
  • 10 min HIIT session – intermediate tabata
  • 10 reps – incline dumbell flyes press 10kg
  • 20 reps – incline dumbell flyes press 9kg
  • 30 reps – incline dumbell flyes press 8kg
  • 40 reps – incline dumbell flyes press 7kg
  • 50 reps – incline dumbell flyes press 5kg
  • 5 min HIIT session – intermediate tabata 
  • 5 min warm-up/cool-down x 2

The things what I ate/drank

  • Protein drink
  • Sausages with toast, scrambled eggs and mushrooms
  • Small cappuccino x 2
  • Lean in 15 chicken pie with green beans
  • Green tea x 2
  • Mozzarella stuffed chicken wrapped in parma ham with mixed vegetables
  • Redbush tea x 2
  • 3 litres of water

The things what I feel

Not a bad day all round today and like I said I’m feeling a bit better about stuff at work which helps massively. On the nutrition side of things all seems to be good or rather healthy(ish) at least. I also think that I’ve found a plan to stick with once the final cycle of lean in 15 is finished in just over three weeks. With the final week of my year looming I’ll have to admit that I’m very much looking forward to not blogging every night but I may well do something weekly or perhaps more often if the mood takes me.

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