Discipline or Regret - One Life, Two Choices!

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Workout Adjustments
2008-02-20 01:01:00
I have made a few adjustments to my current workout. I need to be careful and not over do it as I have high PB at the moment. Weighted Crunch (upper abs) 12x Bent-Knee Pull In (lower abs) 12x Double Crunch with Cross (oblique) 12x Raised-Leg Obliques Crunch (Obliques) 12x Two-Point Bridge (transverse abdominis) 5x Back Extension - x12 (lower back Superman (lower back) 12x Squat with Side Raise (glutes & shoulders) 12x Squats with Dumbbells (Glutes) 12x Pile Squat with Bicep Curl (hamstrings & biceps) 12x Pile Squat with Dumbbells (Hamstrings) 12x Push Up (chest) 12x Fly (chest) Bench Press (chest) Bent Over Flyes (back) 12x Bent-Arm Dumbbell Row (Back) 12x Side Raises (Shoulders) 12x Hammer Bicep Curl (Biceps) 12x Tricep Dip (triceps) 12x My dumbbell weights are; one:9kg (19.8lbs) Both: 18kg (39.6lbs) Both dumbbells are used for all exercises except the Weighted Crunch and the Pile Squat with Dumbbells were one dumbbell was used.
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Cardio Resurrected: Tae Bo, Shadow Boxing & Invisible Skipping Ropes
2008-02-19 12:03:00
Ok I have to say that I just finished a cardio workout that I actually enjoyed.  To start off I engaged in some Tae Bo which really got me in a sweat, but I think it would be better as an Abs Workout because it’s 1998 folks and I laughed hard!  This was ok, it got my heart pumping and my only difficulties were trying to do the left side of my body, I couldn’t keep in rhythm; arms and legs doing different things going in the opposite directions.  Have a look for yourself. Next there was Shadow Boxing ………er…& hellip;… as I was indoors and there was no shadows, I imagined my old science teacher and then did 5 rounds with him.  It was kind of like the invisible man meets celebrity death match…… And I won, of course! Here is a crash corse in shadow boxing for you; Then comes the invisible skipping rope (A.K.A Jumping on the spot), I felt quit silly and ….. er …. especially when I has holding cans of beans to r...
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Tuesday, Feb 19th - Feeling Full!
2008-02-19 12:00:00
Breakfast – oatmeal, whey, peanut butter & hot low-fat milk Snack 1 – low-fat yogurt & 1 boiled egg Lunch – chicken salad (peppers, lettuce, cucumber & broccoli) and a dollop of mayonnaise & a handful of nuts Snack 2 – an apple & a handful of nuts Dinner – omelet; 3 eggs, prawns, a handful of mushrooms & two thin-cut slices of cheese Drink – 3 liters of water
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Monday, Feb 18th - Eating My Way To A Healthier Life
2008-02-18 13:58:00
Breakfast – oatmeal, peanut butter & hot low-fat milk Snack 1 – low-fat yogurt Lunch – prawn salad (peppers, lettuce & cucumber) and a dollop of mayonnaise & a handful of nuts Snack 2 – a tablespoonful of peanut butter Dinner – homemade chicken soup with mushrooms and broccoli Drink – 2.5 liters of water
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Muscle Spasms & High Blood Pressure
2008-02-18 12:41:00
After a shower this morning and my chest pain was really digging in, I decided not to go to school and go straight to the accident and emergency. After the doctor shocked me with his cold stethoscope to listen to my ticker and also took my blood pressure.  After consulting with another doctor he said that it may just be a muscle spasm that I am feeling. My blood pressure was kind of high though; 145/93.  A healthy blood pressure for some one my age should be 120/80. I brought along my workout folder with me to show him what I have been doing and he said that I need to calm down a bit and not go so hard so fast.  He was concerned that my new workout was too much for me with my blood pressure the way it is and suggested that I go back to a less intensive workout until I can get my blood pressure back to normal. Then words that came out of his mouth that I didn’t want to hear……“What cardiovascular workout are you doing” ::crap!:: “None” I ...
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Workout Abandoned!
2008-02-18 01:03:00
I started my new workout this morning and halfway through the second circuit I started having stabbing chest pains.  I abandoned the workout immediately and sat for a while to rest.  The pain was in my right chest. I am going to have my blood pressure checked by the school nurse today and then go to see the doctor tonight. I really wanted to continue and finish the three circuits but this is not a good sign, and not worth any risks.  I will let you know how my visit with the doctor goes later tonight.
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Sunday, Feb 17th - The Tuna Chronicles
2008-02-17 14:26:00
This is kind of funny, but I had my first tuna fish that didn’t come from a can today.  Yep Susan bought a freshly caught tuna and steamed it for me with a fresh salad and boy was it a feast. Breakfast – oatmeal, whey, cinnamon powder & hot low-fat milk Snack 1 – nothing Lunch – Two slices of whole meal bread, tuna & mayo Snack 2 – a tablespoonful of peanut butter Dinner – freshly caught tuna, and a raw salad (carrots, peppers, lettuce & cucumber) mayo, and peanuts Drink – 2.5 liters of water
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New Workout - New Challenge
2008-02-16 14:52:00
I am changing my workout again for next week, making it tougher and more challenging. Have a look below; Mon, Wed & Fri - Strength Training Weighted Crunch (upper abs) 12x Bent-Knee Pull In (lower abs) 12x Double Crunch with Cross (oblique) 12x Two-Point Bridge (transverse abdominis) 5x Superman (lower back) 12x Combining upper and lower body moves together Squat with Side Raise (glutes & shoulders) 12x Pile Squat with Bicep Curl (hamstrings & biceps) 12x Push Up (chest) 12x Fly (chest) Bench Press (chest) Bent Over Flyes (back) 12x Tricep Dip (triceps) 12x I am planning to do this workout for the next three weeks incorperating the overloading principle into this so that each workout will have a slight twist to it. WEEK 1:  dumbbell weight = 13kg (28.6lbs) Mon: With stretches in between exercises, taking 45 minutes   Wed: Without stretches in between exercises, taking 30 minutes (still stretching before) Fri:  Without stretches in between exercises, taking 2...
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Snack Slashing & Timed Munching For Fat Burning
2008-02-16 13:32:00
I got myself a copy of the Men’s Health Training Guide 2008 and was reading an overview of the TNT Diet plan (Which I have yet to find available here in Indonesia.) The TNT diet is about eating the right things at the right time.  The TNT diet has got three time zones, which you can apply to your workout goals.  These time zones are; Fat Burning ; a low-carb diet to rev up your bodies fat-burning engines Reloading; a high-carb diet for muscle building  Muscle-Building; nutrition based to help you speed up muscle growth and recovery time I am (obviously) interested in the fat burning zone, which has led me to do a little bit of online digging and reviewing of my current eating. Currently I am eating 3 meals; breakfast, lunch & dinner and 3 snacks per day.  I am looking at adjusting this to assist in my fat burning goals. What I plan on doing next week is slashing my last snack from the menu and then timing my meals and snacks more carefully.  What I have been doing...
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Saturday, Feb 16th - Feeling Full!
2008-02-16 13:13:00
Breakfast – oatmeal, whey, peanut butter & hot low-fat milk Snack 1 – nothing Lunch – Two slices of whole meal bread, chicken breast & mayo Snack 2 – low-fat yogurt Dinner – chicken on the bone with a coconut sauce and white boiled rice with steamed vegetables (my cheat meal) Snack 3 – whey shake   Drink – 2.5 liters of water
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Iron Deficiency Solved
2008-02-09 12:43:00
I am a happy camper today, I came home with some extra weight (no I didn’t binge at Pizza Hut!).  I got myself 4x 1.25kg (2.75lbs) Kettler plates to solve my iron deficiency problem. So for next week I am packing on some more weight to give my muscles another rush, and keeping my overloading principle in motion. This is what I am currently pushing and pulling at 4am in the morning; OLD DUMBBELL WEIGHT 1 dumbbell is a total = 6.5kg (14.3lbs).    2 dumbbells a total of 13kg (28.6lbs) Lets see what my new weights will be; NEW DUMBBELL WEIGHT  1 dumbbell is a total = 9kg (19.8lbs).    2 dumbbells a total of  18kg (39.6lbs) I am looking forward to next weeks workout.  I’ll be brining my reps back down to 12 and still attempting to power through 3 circuits. So tonight and tomorrow will be big rest days for me so I can give it all I got on Monday morning.  I’ll be sure to let you know how it goes.
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Saturday, Feb 9th - Feasting Fine
2008-02-09 12:10:00
Breakfast – oatmeal, whey, peanut butter & hot low-fat milk Snack 1 – a handful of peanuts Lunch – Two slices of whole meal bread, 1 chicken breast, mayo & a thin-cut slice of cheese Snack 2 – whey shake Dinner – homemade chicken soup (on the bone) with a carrots and broccoli Snack 3 – mixed raw vegetables (carrots, peppers, lettuce & cucumber) and a dollop of mayonnaise Drink – 2.5 liters of water
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Friday, Feb 8th - Tuna Fusion Roll Enjoyed Immensely
2008-02-08 13:58:00
Breakfast – oatmeal, whey & hot low-fat milk Snack 1 – Table spoonful of peanut butter & an apple Lunch – Tuna Fusion Roll (Susi – this is my free, anything I want meal for this week) Snack 2 – whey shake Dinner – Two slices of whole meal bread, 2 eggs, mayo & a thin-cut slice of cheese Snack 3 – a handful of nuts & a low-fat yogurt Drink – 2.5 liters of water
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The Overloading Principal
2008-02-08 11:41:00
I have been trying the overloading principal this week. If we put our bodies under pressure or challenge it, it starts to change to meet that challenge. If we have a workout plan and we keep doing it for weeks then our body will adapt and get use to that workout. In the new Men’s Health book Power Training (which I have yet to find & buy) they suggest changing something in our workout every time we go to workout.  No big dramatic changes but build it up, never doing exactly the same workout twice. This week I have been tried these variations; Monday’s workout I took out all the stops (stretching before my workout) and pressed through my 45 minute in only 30 minutes. Wednesday I still did my stretching but before my workout and during that workout I used slower motions to build up the tension on my muscles. Today’s (Friday) workout I upped my reps from 12 to 15. Let’s see after a good nights sleep tonight will do. But I can tell you I am feeling it, ...
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Thursday, Feb 7th - Magic Water
2008-02-07 13:48:00
I forgot to put what I am drinking on my daily food log, I have made a promise to go T-total for the first 8 weeks of my new lifestyle and I have also eliminated soft drinks, coffee and tea (also because I have a peptic ulcer). Breakfast – oatmeal, whey, peanut butter & hot low-fat milk Snack 1 – low-fat blueberry yogurt Lunch – Two slices of whole meal bread, chicken breast, mayo & a thin-cut slice of cheese Snack 2 – apple & a handful of nuts Dinner – grilled pork & mixed vegetables with olive oil Snack 3 – mixed raw vegetables (carrots, peppers, lettuce & cucumber) and a dollop of mayonnaise Drink – 2.5 liters of water
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Motives Are Important
2008-02-07 07:14:00
After all my past failed attempts to lose weight one thing that I know that also caused me to fail was my motives. We can have many motives for losing weight. Speaking for myself; my motive was always purely to be accepted by others and not ridiculed. The wrong motive. Now I am (kind of) doing it for myself……..Kind of? Being obese you are at a far higher risk of having a heart attack, heart disease, diabetes, etc. There are many illnesses and diseases linked with obesity. I am a husband… I am a father… In July I will have been married for 3 years…… do I want to check out after being married for only 13 years? My son will be 10 months old on the 2oth of February….. do I want to check out before his 10th birthday? NO & NO!! Am I losing weight for my family? ….. again, no! I am losing weight and becoming a stronger person and a more disciplined person for ME! I don’t want to leave the two things that mean...

Workout Addiction & A Disease Called Ignorance
2008-02-07 01:01:00
I am feeling so good today. I am really feeling my muscles this week as I made that adjustment to do my stretches before my workout and then power through my three circuits in 30 minutes, I am feeling the effects already. I am so addicted to my workouts now that it’s hard to wait out my rest days. But I need to resist, and I know that while I am resting and sleeping my muscles are reinventing themselves bigger and bulkier! I was on Yahoo Answers today and the amount of people that are trying to lose weight too fast or attempting diets that will probably cause them to fail (and even be a lot worse off than when they started), I went on a rampage answering all the questions about fad diets and losing weight too fast. They all reminded me of myself not so long ago. Ignorance is an awful a disease!
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Wednesday, Feb 6th - Sailing Along
2008-02-06 13:46:00
Breakfast – oatmeal, whey, peanut butter & hot low-fat milk Snack 1 – low-fat strawberry yogurt Lunch – Two slices of whole meal bread, tuna, mayo & a thin-cut slice of cheese Snack 2 – apple & handful of nuts Dinner – Omelet; 3 eggs, a handful of mushrooms, a handful of prawns & one thin-cut slice of cheese Snack 3 – mixed raw vegetables (carrot, peppers & cucumber) with a dollop of mayonnaise
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Tuesday, Feb 5th - Tonight’s For My Wife & Son
2008-02-05 11:22:00
Ok so why am I putting in my daily food log when the day is not over yet? Today I have promised my wife that I wouldn’t go online tonight that we (Susan, Daniel and I) would spend the evening hanging out together. Breakfast – oatmeal, whey, peanut butter & hot low-fat milk Snack 1 – raw vegetable mix (carrots, peppers, lettuce & cucumber) and a table spoonful of mayonnaise Lunch – Two slices of whole meal bread, 1 chicken breast, mayo & a thin-cut slice of cheese Snack 2 – apple & a handful of nuts Dinner – grilled fish & Kangkong (a green leafy vegetable found here in Indoneisa) Snack 3 – I will have a low-fat yogurt for my 3rd snack later on
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Get Good Sleep to Build Those Muscles
2008-02-05 10:47:00
One major way that strength training leaves cardio lagging behind is the fact that you can keep burning fat and building muscles long after your workout. As you finish a cardio workout your body will also stop burning off the calories. In fact when we are slogging through our workouts we are not building up muscles we are actually tearing them, yep that’s right a tear. Then it’s during rest and sleep that our bodies heal these small tears all over our muscles and they are bigger once healed. This is why it’s not good to do a strength training workout everyday (working the same muscle groups) as you don’t give your body the time it needs to heal. From my digging around I have found that most experienced people (bodybuilders and fitness instructors) would suggest 8 hours sleep a night or some have said that they take an afternoon nap. Overtraining sounds so strange to me, before I would have said “the more, the better!”, but this is not the case. If you don’t have su...
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