Day 16 Cario plyometric Circuit
Slimming World Weigh in Result = -7lb, that makes -13.5lbs so far. Also I took home the slimmer of the month and the slimmer of the week awards, happy? i should co co.
After a good intake of carbs in the form of brown rice, followed by a rest it was in to the garage again for another installment of Insanity. Really felt good throughout the whole workout. i increased the intensity in the 2nd and 3rd rounds of the warm up and did not stop for extra rest whilst doing the first 12 set period.
14 days ago I could not have imagined getting this far in the workout without extra rest, so this is another indicator of
a.) My fitness is improving because
b.) I am bringing it each time I press play and
c.) Insanity REALLY REALLY works (as Shaun T says "This Sh#t is bananas")
Time for home made syn free burgers and syn free slimming world chips as a treat.
Tuesday, 26 March 2013
Monday, 25 March 2013
Day 15 Monday 25th March
Day 15 Fit Test
Today is the first real measurable test of how my fitness has improved, by taking the Fit Test again. Results as follows, day 1 results in brackets
Switch Kicks (72) 98
Power Jacks (46) 55
Power Knees (60) 85
Power Jumps (20) 29
Globe Jumps (7) 9
Suicide Jumps (10) 15
Push Up Jacks (13) 25
Low Plank Oblique (40) 50
I am really pleased with these results I think it is an excellent improvement for 2 weeks work. Particularly pleased with almost doubling my press up jack count and adding another 9 power jumps. Next Fit Test is Day 36, so 3 weeks to improve even further. Lets hope the scales tell a similar tale tomorrow at Slimming World weigh in.
Today is the first real measurable test of how my fitness has improved, by taking the Fit Test again. Results as follows, day 1 results in brackets
Switch Kicks (72) 98
Power Jacks (46) 55
Power Knees (60) 85
Power Jumps (20) 29
Globe Jumps (7) 9
Suicide Jumps (10) 15
Push Up Jacks (13) 25
Low Plank Oblique (40) 50
I am really pleased with these results I think it is an excellent improvement for 2 weeks work. Particularly pleased with almost doubling my press up jack count and adding another 9 power jumps. Next Fit Test is Day 36, so 3 weeks to improve even further. Lets hope the scales tell a similar tale tomorrow at Slimming World weigh in.
Day 14 Sunday 24th March
Day 14 Pure Cardio
WAHOOOOOOO I went a workout without calling on the relief bucket.....RESULT.
Nicely rested after yesterday, so I was looking forward with a little hesitation for Pure Cardio today. I upped the intensity in the warm up and made it without a stop.....well pleased. The main workout went well, I was doing longer periods before rest was required and the rest stops are become shorter and shorter, on some occasions just stopping to take 4 or 5 rescue breaths. I did collapse on the floor in a heap at the end but quickly got up for the cool down stretch. I am really pleased with my progress so far and I am almost starting to enjoy it.
After Insanity I had a quick recovery drink and then off to karate. Some good basic moves done in stance, high reps as well so a good workout on the legs, speed and power so quite a bit of energy expended, then Matt Sensei took us through some conditioning drills that they had done at the Brown and Black belt training earlier that day. These consited of sprints up the dojo with someone holding you back, quads and lungs burning. Then on to more quad work utilising side stepping and dropping in to side stance to touch your partners knees, then some reverse punch work, all good for heart and lungs and quads.
All this follwed by a healthy meal and plenty of water
WAHOOOOOOO I went a workout without calling on the relief bucket.....RESULT.
Nicely rested after yesterday, so I was looking forward with a little hesitation for Pure Cardio today. I upped the intensity in the warm up and made it without a stop.....well pleased. The main workout went well, I was doing longer periods before rest was required and the rest stops are become shorter and shorter, on some occasions just stopping to take 4 or 5 rescue breaths. I did collapse on the floor in a heap at the end but quickly got up for the cool down stretch. I am really pleased with my progress so far and I am almost starting to enjoy it.
After Insanity I had a quick recovery drink and then off to karate. Some good basic moves done in stance, high reps as well so a good workout on the legs, speed and power so quite a bit of energy expended, then Matt Sensei took us through some conditioning drills that they had done at the Brown and Black belt training earlier that day. These consited of sprints up the dojo with someone holding you back, quads and lungs burning. Then on to more quad work utilising side stepping and dropping in to side stance to touch your partners knees, then some reverse punch work, all good for heart and lungs and quads.
All this follwed by a healthy meal and plenty of water
Sunday, 24 March 2013
Day 12 Friday 22nd March
Day 12 Cardio Power and Resistance
It is getting more and more difficult to write about these workouts because most has already been said, so a little of how I am feeling today. In a word knackered' a 13 hr shift last night followed by another tonight, so up early today followed by beans on toast and after a rest on to training. All I can say is that I should have waited longer after eating to train, I'll say no more on that.
Apart from the obvious training was good' no rest during warm ups, but I still need more strength in my legs for the explosive moves that Insanity thrives on. I used to think that I had good leg strength but the last 12 days have taught me that I have a long way to go to get anywhere near my potential. Fitness levels are increasing and I am feeling much better in myself, more energy during the day and increased concentration as well.
Tomorrow I will have my rest day, which would normally be a Sunday. But I have Karate this Sunday so it will not be a full rest, so I will double up on Sunday with Pure Cardio and Karate.
It is getting more and more difficult to write about these workouts because most has already been said, so a little of how I am feeling today. In a word knackered' a 13 hr shift last night followed by another tonight, so up early today followed by beans on toast and after a rest on to training. All I can say is that I should have waited longer after eating to train, I'll say no more on that.
Apart from the obvious training was good' no rest during warm ups, but I still need more strength in my legs for the explosive moves that Insanity thrives on. I used to think that I had good leg strength but the last 12 days have taught me that I have a long way to go to get anywhere near my potential. Fitness levels are increasing and I am feeling much better in myself, more energy during the day and increased concentration as well.
Tomorrow I will have my rest day, which would normally be a Sunday. But I have Karate this Sunday so it will not be a full rest, so I will double up on Sunday with Pure Cardio and Karate.
Friday, 22 March 2013
Day 11 Thursday 21st March
Day 11 Cardio Recovery
Again as stated before there is no cardio today, but lots of deep muscle excercises. SLOW, DEEP lunges and squats. After 16 deep squats or lunges, hold the position for 10 -15 secs followed by small pulse movements in the deep squat / lunge position. Total muscle BURN. at this current stage I do have to have a couple of rests and stretches whilst I should be in the deep squat / lunge position. This Cardio recovery is a super leg work out and will only go to improve my karate foundations, i.e strength in stance and power for improved movements and technique.
I did find it a bit easier than last week, but this was good as I was able to concentrate on proper form and technique and get more from the workout. The beauty of Insanity is all the workouts aid one another and the past weeks ministrations have helped my performance in Cardio Recovery, just as tonights workout will aid the plyometric and resistance / power workouts.
Results and Recovery Formula.
After each workout that I do, I use a recovery formula with a 4:1 ration of Carbohydrate to Protein. The 2 most important dietary needs after a workout are:
1. Replacing body fluids
2. Replacing muscle glycogen
The quick digestion and absorption of protein provides branched chain amino acids which stops the muscle protein itself being burnt up for energy. It also increases the insulin response which drives the carbohydrate into the muscles, but because the protein levels are not too high it does not slow gastric emptying.
The most important time to replenish your muscles is during the hour after excercise, so that you are fully fit for your next session. There is scientific evidence that the 4:1 blend can provide 29% greater increase in endurance than carbohydrate only drinks and 57% greater than water alone. It will re hydrate you 40 % better and your muscles will recover 40% faster.
The scientific evidence is out there on the web, I have checked, but will not bore you with the facts, but I will say a comprehensive study was undertaken with endurance cyclists. I will also attest to the fact I have seen a noticable increase in muscle recovery in the form of reduced soreness in the days after excercise. Normlly I will ache for 2 days following something like last Sundays conditioning work with Kagawa Sensei, but I only had really reduced soreness for perhaps half a day. Maybe it is psycological but I will continue to drink my recovery formula after workouts.
The only downside is that it counts as 5.5 syns on Slimming World. Ah well hey ho never mind.
Again as stated before there is no cardio today, but lots of deep muscle excercises. SLOW, DEEP lunges and squats. After 16 deep squats or lunges, hold the position for 10 -15 secs followed by small pulse movements in the deep squat / lunge position. Total muscle BURN. at this current stage I do have to have a couple of rests and stretches whilst I should be in the deep squat / lunge position. This Cardio recovery is a super leg work out and will only go to improve my karate foundations, i.e strength in stance and power for improved movements and technique.
I did find it a bit easier than last week, but this was good as I was able to concentrate on proper form and technique and get more from the workout. The beauty of Insanity is all the workouts aid one another and the past weeks ministrations have helped my performance in Cardio Recovery, just as tonights workout will aid the plyometric and resistance / power workouts.
Results and Recovery Formula.
After each workout that I do, I use a recovery formula with a 4:1 ration of Carbohydrate to Protein. The 2 most important dietary needs after a workout are:
1. Replacing body fluids
2. Replacing muscle glycogen
The quick digestion and absorption of protein provides branched chain amino acids which stops the muscle protein itself being burnt up for energy. It also increases the insulin response which drives the carbohydrate into the muscles, but because the protein levels are not too high it does not slow gastric emptying.
The most important time to replenish your muscles is during the hour after excercise, so that you are fully fit for your next session. There is scientific evidence that the 4:1 blend can provide 29% greater increase in endurance than carbohydrate only drinks and 57% greater than water alone. It will re hydrate you 40 % better and your muscles will recover 40% faster.
The scientific evidence is out there on the web, I have checked, but will not bore you with the facts, but I will say a comprehensive study was undertaken with endurance cyclists. I will also attest to the fact I have seen a noticable increase in muscle recovery in the form of reduced soreness in the days after excercise. Normlly I will ache for 2 days following something like last Sundays conditioning work with Kagawa Sensei, but I only had really reduced soreness for perhaps half a day. Maybe it is psycological but I will continue to drink my recovery formula after workouts.
The only downside is that it counts as 5.5 syns on Slimming World. Ah well hey ho never mind.
Thursday, 21 March 2013
Day 10 Wednesday 20th March
Day 10 Cardio Ployometric circuit
Again warm ups felt good, again after a 13hr shift from hell, luckily I managed to grab some chicken and rice around 1700hrs so I did manage to fuel myself for the workout.
Managed to complete the warm ups without resting, so now need to increase intensity in the 2nd and 3rd rounds.
Did not manage to go without puking again but that was right at the end on the last of the level 1 drills. Plenty of explosive leg movements done, concentrating tonight on deep squats and explosive jumps from the squat position.
I particularly like the core work included in the workout, the ski abs and in / out abs, trying to concentrate on using my core to pull my legs in and not press off my toes.
After the workout had a recovery drink, but due to having guests did not get to eat my meal until 2145 hrs, not ideal, so only a few carbs consumed in the form of a small jacket potato, plus lean pork chop and 3 veg.
Again warm ups felt good, again after a 13hr shift from hell, luckily I managed to grab some chicken and rice around 1700hrs so I did manage to fuel myself for the workout.
Managed to complete the warm ups without resting, so now need to increase intensity in the 2nd and 3rd rounds.
Did not manage to go without puking again but that was right at the end on the last of the level 1 drills. Plenty of explosive leg movements done, concentrating tonight on deep squats and explosive jumps from the squat position.
I particularly like the core work included in the workout, the ski abs and in / out abs, trying to concentrate on using my core to pull my legs in and not press off my toes.
After the workout had a recovery drink, but due to having guests did not get to eat my meal until 2145 hrs, not ideal, so only a few carbs consumed in the form of a small jacket potato, plus lean pork chop and 3 veg.
Day 9 Tuesday 19th March
Day 9 Pure Cardio
Today felt good (well as good as you could be after a 13 hr shift), warm ups felt better tonight as fitness is improving. By the end I was still a gibbering mess on the floor at the end. I train in an garage and still managed to sweat buckets.
Main thing today though was weigh in night at slimming world, stats so far.
Starting weight 16st 12lbs
Weigh in tonight 16st 5.5lbs
Total weight loss this week 6.5lbs
Today felt good (well as good as you could be after a 13 hr shift), warm ups felt better tonight as fitness is improving. By the end I was still a gibbering mess on the floor at the end. I train in an garage and still managed to sweat buckets.
Main thing today though was weigh in night at slimming world, stats so far.
Starting weight 16st 12lbs
Weigh in tonight 16st 5.5lbs
Total weight loss this week 6.5lbs
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