The journey of JohnyEnglish……

Okaydokay peeps… so we had a weekend of rugby, booze and chinese food! Well I say ‘we’ what I really mean to say is…..

‘I had a bloody great weekend of rubgy (shame we lost), booze and chinese food’!!

Anyhoo methinks Im going to write this month off, as far as productive gains are concerned, and concentrate on not putting too much back on! Well any gains I manage now will definately be out the window after my nephew gets here! As you may have gathered Im really looking forward to this as I’ve not seen him in over 8 years!!

Gym time today… What can I say? My resistance training was hampered by not only the weekend but also the 1 mile run I pushed out. But anyhoo here we go…..

Overall

Max HR: 180 bpm
Avg HR: 124 bpm
Cals: 501

Warm Up

Equipment: Eliptical XTrainer
Duration: 7 mins
Distance: 0.31 km

Cardio

Equipment: Treadmill
Duration: 06:51 mins
Distance: 1.6 km / 1 mile

6 seconds slower than my fasted recorded time so I’m ok with that

Resistance Training

Didnt have the energy or the motivation to do too much so, if Im honest, I just went through the motions

Lever Bench Press

Set 1: 15 reps @ 121 lbs
Set 2: 10 reps @ 154 lbs
Set 3: 8 reps @ 200 lbs

Pec Deck

Set 1: 8 reps @ 110 lbs

Lever Incline Press

Set 1: 6 reps @ 110 lbs

Reverse Grip Pulldown

Set 1: 12 reps @ 100 lbs
Set 2: 10 reps @ 121 lbs
Set 3: 8 reps @ 132 lbs

Seated Cable Row

Set 1: 8 reps @ 154 lbs

Seated Lever Pullover

Set 1: 6 reps @ 165 lbs

Cool Down

Equipment: Eliptical XTrainer
Duration: 20 mins
Distance: 0.85 km

Yesterday I was working from my home office and I had quite a few reports/presentations to finish so I did’t get to the gym.

Last night saw my better half and I chillaxing at home and before I knew it I’d demolished the better part of a bottle of wine! Anyhoo woke this morning not with a hangover but feeling fuzzy…. Still not 100%; so my planned full body workout got changed to a cardio session! Methinks that this month will see very limited improvements; especially with my nephew coming out soon!!

Well ’nuff bantering here we go…..

Cardio

Max HR:124 bpm
Avg HR:111 bpm
Cals Burnt: 293
Equipment: Eliptical XTrainer
Duration: 45 minutes
Distance: 2.13 km

Ah well there you go peeps…. Now methinks that tonight we’re going to be spending a bit of time playing Shawn White Snowboarding, Soul Caliber IV and quite possibly a bit of SingStar on the old PS3… (Can’t wait till I grow up coz I wanna be spaceman!)

Anyhoo have a great weekend and I’ll catch you all later!

Just had 130g of cottage cheese (luv the stuff) and a glass of skimmed milk and now I’m ready for bed! So night all….

Calorie Expenditure: 3124 Cals
Low Calorie Day: Target = 2624 Cals
Actual Calories: 2713

Protein: 271g or 39% of daily ratio
Carbs: 284g or 41% of daily ratio
Fat: 60g or 20% of daily ratio

Equipment: Eliptical XTrainer
Duration: 42 minutes (40 / 2 minutes cool down)
Distance: 1.95 km

Max HR: 140 bpm
Avg HR: 125 bpm
Cals Burnt: 370

A little bit over on target calories yesterday but still below maintenance. Anyhoo here ya go!

Calorie Expenditure: 2633 Cals
Low Calorie Day: Target = 2133 Cals
Actual Calories: 2464

Protein: 239g or 38% of daily ratio
Carbs: 265g or 42% of daily ratio
Fat: 58g or 20% of daily ratio

Well folks Im now its off to the gym for some fasted cardio before deskfast; catch you later!

Max HR: 165 bpm
Avg HR: 138 bpm
Cals Burnt: 220

Equipment: Eliptical XTrainer
Warm Up: 2 minutes
HIIT Cardio: 12 minutes (20 seconds / 40 seconds)
Cool Down: 2 minutes

Calorie Expenditure: 3400 Cals
Low Calorie Day: Target = 2900 Cals
Actual Calories: 2864

Protein: 257g or 36% of daily ratio
Carbs: 365g or 51% of daily ratio
Fat: 44g or 13% of daily ratio