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  #11  
Old 05-05-2010, 12:06 PM
antoheion antoheion is offline
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Oh, forgot to post the intervals- I went for some outdoor uphill sprints outside town: 4 sprints at a 20% incline I guess (took some photos so you can get an idea- maybe it's less) and then a easier one at a 8 incline (?)- I ran as fast as I could for 25, 27, 29, and 27 sec with 1-2 min rest btw intervals. Forgot to mention that I "borrowed" a big rock from a construction site near my gym and I've done some slams with it (about 15kg) at the end of each interval.
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  #12  
Old 05-05-2010, 04:46 PM
antoheion antoheion is offline
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Snacked on some mango&pineapple for dinner, so it's about 1800 calories for today.
Heading for a hot bath now.
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"The loneliest words you'll ever know:
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The emptiest words that there値l ever be:
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Meat Loaf- A kiss is a terrible thing to waste
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  #13  
Old 05-06-2010, 04:45 PM
antoheion antoheion is offline
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Hi everyone, didn't have much time to post today. Total calories for today:1500-1400- not too much time to eat, was very busy.

06.05.2010-Workout B

BW Warmup

1A) DB Split Squat 3x16kg-8 reps-ok
1B) Stability Ball Rollout 3x10 reps
2A) DB RDL 16kg-8 reps
2B) BB Squat&Press 50kg-6 reps, 52.5kg-6 reps, 55kg- 6 reps- had to look for a 6 rep weight, stick with it next time, maybe add 1 kg
3A) DB Squat 3x16kg-12 reps
3B) Stability Ball Jackknife 3x15 reps
3C) Side Plank 3x45 seconds- hard after all this ab work...
Tomorrow- some outdoor sprints and wkt A.
Have a nice evening everyone,
Ion
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"The loneliest words you'll ever know:
If only, if only it were so
The emptiest words that there値l ever be:
It could've been me, it could've been me..."
Meat Loaf- A kiss is a terrible thing to waste

Last edited by antoheion : 05-07-2010 at 01:14 PM.
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  #14  
Old 05-07-2010, 05:07 AM
antoheion antoheion is offline
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07.05.2010
Good morning everyone, here's today's breakfast: 2 bolied eggs, canned tuna, 4 spears asparagus, 4 cherry tomatoes, 1 carrot, raw, some radish- about 340 calories
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"The loneliest words you'll ever know:
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The emptiest words that there値l ever be:
It could've been me, it could've been me..."
Meat Loaf- A kiss is a terrible thing to waste
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  #15  
Old 05-07-2010, 01:08 PM
antoheion antoheion is offline
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Lunch- 1 big salad- salmon, radish, bell pepper, green salad, tomatoes, sweet corn 2 small spoons nut oil- 380 calories

Pre-wkt snack-30g raw cashews- 200 cal
Post wkt snack- 30g raw macadamias- 200 cal
Post-wkt shake- 280 cal

Approx 1400 calories until now
__________________
"The loneliest words you'll ever know:
If only, if only it were so
The emptiest words that there値l ever be:
It could've been me, it could've been me..."
Meat Loaf- A kiss is a terrible thing to waste
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  #16  
Old 05-07-2010, 01:13 PM
antoheion antoheion is offline
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07.05.2010- Workout A

BW warmup

1A) DB Incline Press- 3x41kg-6rep- felt very good
1B) DB Row-3x41kg-6rep- hard, focus on form
2A) Chinups- 4,3,1 rep, the rest to 8- just the negative movement in each set
2B) DB Chest Press- 2x31kg-8rep, 1x31kg-6rep+failure
3A) Close-grip Pushups- did normal pushups instead-15, 12, 11 rep
3B) DB Rear-Delt Raise- 3x10kg-10rep

Instead of intervals- DB Swings- 17kg DB, 6 rounds of 30 sec with 30 sec rest btw sets, about 20 reps each set.

Added some BB Shrugs at the end, because if an old friend who was training in the gym:
BB Shrug- 1x110kg-6 rep
__________________
"The loneliest words you'll ever know:
If only, if only it were so
The emptiest words that there値l ever be:
It could've been me, it could've been me..."
Meat Loaf- A kiss is a terrible thing to waste
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  #17  
Old 05-07-2010, 02:09 PM
antoheion antoheion is offline
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Why I failed in the previous contests:
- wasn't motivated enough and the "hope this works, if not... bad luck" mentality
- rest periods btw sets were too long- I was changing the weights on the adjustable DB's
- workouts I chose were too hard, I was tired and wasn't training with max intensity
- drank orange juice each morning
- drank Lipton green tea- has added sugar!!
- ate yogurth with added sugar
- cheated on my diet often because the foods I ate weren't filling me up- so I was hungry all time
- this should have been first- had almost no social support and no help from my family- hard to stick to your nutrition if everyone around you eats french fries and deep fried cauliflower...
- didn't write down goals on paper- so I couldn't track my progress
- weighed myself too often on an old weighing machine (didn't work so good) and because I wasn't observing a change in short periods of time I was discouraged and would cheat more often on my diet
- ate smoked salmon with added sugar
- was eating "fitness cereals", of course with added sugar
- ate all kinds of pastrami- they all have added sugar
- ate at my grandmother 2 times per week, and she's not exactly cooking healthy
- was expecting to see results from one day to the other
- didn't write all this things on the forum.

So, plenty of reasons not to succed- but now I have solved all this problems- and I really see results- but they come with baby steps and patience and consistency are the way to go!!!
Stay focused,
Ion
__________________
"The loneliest words you'll ever know:
If only, if only it were so
The emptiest words that there値l ever be:
It could've been me, it could've been me..."
Meat Loaf- A kiss is a terrible thing to waste
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  #18  
Old 05-07-2010, 05:19 PM
antoheion antoheion is offline
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Snacked on mango&pineapple this evening- about 100- 150 cal- so a total of about 1550 for today.
Good night,
Ion
__________________
"The loneliest words you'll ever know:
If only, if only it were so
The emptiest words that there値l ever be:
It could've been me, it could've been me..."
Meat Loaf- A kiss is a terrible thing to waste
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  #19  
Old 05-08-2010, 04:06 AM
antoheion antoheion is offline
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08.05.2010- Good morning everyone,
Breakfast- 100g canned red beans, 50g sweet corn, some bell pepper&asparagus
Today's workout- The Total Body Ten& Interval training
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"The loneliest words you'll ever know:
If only, if only it were so
The emptiest words that there値l ever be:
It could've been me, it could've been me..."
Meat Loaf- A kiss is a terrible thing to waste
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  #20  
Old 05-08-2010, 08:40 AM
antoheion antoheion is offline
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I did the Total Body Ten at the gym, it's harder than I expected, but I got once through the circuit without problems. Aiming for 2 times next week.

1A) Y-Squat (15)
1B) Decline Pushup (10)
1C) Step-ups (10 per side)
1D) Pushup (30)
1E) Bodyweight Squat (20)
1F) Spiderman Climb (15 per side)
1G) Forward Lunge (10 per side)
1H) Close-grip Push-up (10)
1I) Stability Ball Leg Curl (15)
1J) Inverted Row (10)

Also did the intervals at the end- 3min warmup on treadmill, 3 min cooldown, and 4 intervals of 45 sec at an 9 incline with 15, 14.5, 14 and 14 km/h. I know Craig said 6, but I simply hate 45 sec intervals (maybe I'm too lazy). I will try to do 5 next week, or at least add some burpees or shuttle sprints at the end.
__________________
"The loneliest words you'll ever know:
If only, if only it were so
The emptiest words that there値l ever be:
It could've been me, it could've been me..."
Meat Loaf- A kiss is a terrible thing to waste
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