Program 1.1, Day 1

Day 1 of new program...

Today's workout started out with soft-tissue mobilization, dynamic warm-up and activation exercises as for Program 1, followed by

4. Strength Training
-RDLs
-chest supported rows
-offset split squats
-standing split stance cable press
-shoulder I, T, Y
-ball rollouts
-external rotation

5. Energy Systems Training
-bike intervals + MB slams (these got my heart rate up!)

Today's food
walk with Rob and TJ
M1: pumpkin oatmeal with sunflower seed butter, egg whites
train, day 1 (BCAAs)
M2:banana berry protein shake
M3: tuna salad pita
M4: kangaroo chilli, broccoli
M5: chicken, apple and walnut salad
M6: choc peanut butter pudding

Program 1.1, Day 2

New program, higher reps, harder exercises... Still working on getting my core stronger and my hips loosened up. And yes, I'm starting on day 2. Will do day 1 on Friday.

Today involved soft-tissue mobilization, dynamic warm-up and activation exercises as for Program 1, followed by

4. Strength Training
-front squats
-push ups
-hip dominant back extensions
-standing split stance cable row
-face pulls
-tall kneeling Pallof ISO

5. Energy Systems Training
-KB swings on the minute

---

Today's food
walk with Rob and TJ
M1: pumpkin oatmeal with sunflower seed butter, egg whites
train, day 2 (BCAAs)
M2: banana berry protein shake
M3: tuna salad pita
M4: kangaroo chilli, broccoli
M5: chicken, apple and walnut salad
M6: choc peanut butter pudding

Program 1, Day 2

Hot day today. I walked to the gym this afternoon and was almost there when I realised I'd left my workout notes at home. So I turned around, walked home, got my notes and walked back again. So about 45 minutes of walking in the heat before I even got to start my workout. Felt a bit dehydrated not long after starting but slowly felt better as I consumed my workout drinks.

Today's workout consisted of soft-tissue mobilization, dynamic warm-up and activation exercises as for Day 1, followed by

4. Strength training
-Plate squats
-Push-ups
-RDLs
-Split stance cable pulldown
-Prone row to external rotation
-Side plank
-Band internal rotation

5. Energy system training
- KB swings on the minute

6. Post workout stretching
- quad stretch
- calf stretch

Today's food
M1 protein shake, muesli, eggs
walk TJ
M2 chicken, green beans, pesto
M3 chicken salad, nuts
M4 kangaroo patty, sweet potato, cauliflower
M5 tuna salad with wasabi dressing, sweet potato

Program 1, Day 1

As per my previous post on my program goals, I'm doing lots of exercises to work on my glutes and shoulders at the moment.

Today's workout consisted of
1. soft-tissue mobilization of the following muscles with foam roller and tennis ball
- spine
- TFL
- hips
- quads
- feet/calves
- posterior shoulder

2. Dynamic warm-up using exercises from Assess and Correct
- quadruped rotation
- push-up plus
- dynamic blackburns
- split stance rotation
- scapular wall slides
- supine straight leg raise
- side lying hip abduction
- walking spiderman
- wall ankle mobs
- goblet squats

3. Activation/acute corrective exercises, also from Assess and Correct
- quad stretch
- supine bridge
- clam shells
- seated psoas holds

4. Strength training
- Pull throughs
- DB rows
- Split squats
- Split stance cable push
- Shoulder I, T, Y
- Front plank
- External rotation on knee

4. Energy system training
- bike intervals

5. Post workout stretching
- quad stretch
- calf stretch

This workout contained lots of new exercises for me so I found it quite tiring mentally, as well as tiring for those muscles I obviously don't use enough (glutes!). All good though. Looking forward to trying out 'Day 2' on Wednesday.

---

Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: spicy peanut chicken, bok choy, zucchini
M3: chicken salad, nuts
M4: kangaroo patty, sweet potato, beans
train: day 1 (workout drinks)
M5: fish, sweet potato, salad

New Coach

Rob and I did each other's skinfolds today, three weeks since the last lot. Although my scale weight has only decreased slightly, my fat mass is down and my lean mass is up, so am happy with that. Will keep food the same for another two weeks then measure again.

I hit the gym this evening for the first time in a week. I'm still not feeling 100% but wanted to do SOMETHING. I was due to do a deload week this week, so went with that and took it easy with two sets of each exercise (lower body).

For the last couple of months I have been using a couple of programs by Mike Robertson: this one and this one. His style of programming seems to really suit me: it's challenging but enjoyable, and I'm seeing some gains out of it.

I had looked into doing online training with him (so I could have something tailored specifically for me), but I was hesitant due to the cost. However, over the weekend I had the opportunity to sign up with him for half price, with the understanding that all of my fees would be donated to the Haiti relief fund. So not only do I have the opportunity to work with a great trainer, I am able to donate to a good cause as well.

Over the next week or so I will be submitting pics, video clips and a list of goals to him, so will keep you up to date with that. Exciting!!!

Today's food
M1: 'muesli', eggs
walk TJ*
M2: chicken stir-fry
M3: larb gai, nuts
M4: kangaroo patty, sweet potato chips, cabbage
train (workout drinks)
M5: monkfish, sweet potato chips, roasted spiced cauliflower (sprinkled with turmeric, garlic powder, chilli powder, salt)

*Am going to try walking TJ after breakfast for the next two weeks as I think that going before breakfast is contributing to the length of my cold.

I will lose 10kg by 31 December