The Peak Condition Project

April 15, 2012 8:17 PM HKT

School's out for Summer

Well, wow!

90 days have passed, probably 10,000 skip wrestles, 1,000 creeps, 500 pull ups (but not 1 decent V sit) later we are at the end of the chapter. Been a great experience, not one for hyperbole but I do think it is one that has changed my life. My attitudes to health and well being are so different now - I had always been one for relying on exercise not diet to keep me in shape - it was always extremes with me, I would cycle to work in London 50K a day in all weathers and then go to the chip shop on the way home and wolf down 3,000 fat carb calories because I thought I could, in HK I would run to work from Tai Tam to Quarry Bay every day over Mount Parker and have a family pack of Doritos and a bottle of white wine every night because I knew no better (well I kind of did but chose to ignore it), and my favourite excuse was age - at 45 your metabolism slowed down, I kept telling myself I was in good shape for a 45 year old..... Thank you PCP for shattering all my excuses and illusions !!!!

Top things I have learned:

Health has no age limit.

Diet is key and PCP has taught me to view food in a whole new light - my enjoyment of fruit and veg has been one of the most rewarding things in PCP, even egg whites are welcome in my home (maybe not the bedroom, but everywhere else)

All you need is a resistance band, skipping rope add some dedication and sweat and you have the recipe for a healthy life - I have seen the inside of so many gyms in so many cities during PCP and they were all different, but my band and rope were always the same and always effective wherever I was. Will pack them everywhere I go.

It is not always fun and easy - it shouldn't be, if it is then you are doing it wrong, smash the bad days and enjoy the good ones.

Working out will always be part of my life - not every day but consistently.

Other things I have learned:
I have to limit my intake of egg whites - there is an unsavoury chemical reaction (it is not a myth)
Skipping is fun and I can do it
V sits are impossible for a baby giraffe like me
No pain, no gain is true - embrace the burn, it actually feels ok

SO one last big thanks to Patrick, Teo and especially my fellow Gemini's - thank you for your humour, your motivation, your recipes, your moans and for just being there, it is so great to know you are not alone and others share your fears, pains and concerns. I have done a quick reccy of all the final pictures and I can't think of better advertisements for the program, you all look fabulous and without exception the changes are transformational.

As promised, one last Hulk and evidence of the benefits of PCP - skippers calf and pull up back, been an absolute blast and we smashed it!

PCP done......

Photos

April 12, 2012 4:02 PM HKT

Day 89 in the PCP House

loving the supersets, will definitely keep those up, nothing like having to drag yourself down stairs because your arms and legs no longer work !! I am leaving Frankfurt tomorrow, off to London to pick up our eldest who is spending a couple of days with friends, leaving Silke and the babies in Germany and then just me and #1 son back to HK. So in keeping with my PCP life I will be spending day 90 on a plane ! Cant wait to do Day 90 workout on the roof in HK where it all began, going to be emotional and will definitely break into a Rocky jump and Yo Adrian when it is complete !!!!

been an absolute blast and feel more kick ass than I have for 20 years, that takes me back to my post college days, 25yrs old and bullet proof.

Will do my final blog, pic etc when I land in HK on Saturday, will post a final Hulk and Yo Adrian picture for all to ridicule.
Go Gemini

Day 89.... done

April 8, 2012 2:26 AM HKT

Day 84 in the PCP House

finding the last week really tough to stick to, have done so much traveling recently and now living out of a suitcase at my in-laws is making the end really difficult to complete as I would like. Not weighing food, being good but I am not regimently getting down the grams or food types as I would like. The exercises are no problem and managed to keep up my 100% record of not missing one day but I still feel I am not peaking as I wanted to.

I am going to extend so that when I am back in HK I can finish the program the way I want.

good luck to all Gemini's in the last week and congrats, who thought we'd make it this far and be regretting the finish !!!!!

Day 84..... done!

April 1, 2012 7:25 PM HKT

Day 77 in the PCP House

I guess since I have been traveling most of PCP it is no surprise that the last 12 days find me on the road, albeit for more personal than business reasons. Flew out of HK with the family last Thursday to Frankfurt, on to London for a couple of hours and then a dad and daughter long weekend in New York. I managed to spend 27 hours of time zone adjusted 32 hours in airports or on a plane - plays havoc with an exercise regime!

Managed to do all the workouts - the time zone change from HK to NY essentially gave me a day back - but whilst I have been sticking to the diet in principle, I haven't indulged at all, it has been impossible to weigh out anything and stick to my usual deliberate eating timetable. Guess this is more like the first 2 weeks of non PCP life rather than the last 2 weeks of the program. I am back to London then Germany and finally HK in 12 days so may well extend my 90 to 102 days to get to peak condition.

In my tour of hotel gyms the Parker Meridien in New York is a good choice if you find yourself in the city. Feeling good, strong and pleased with the progress of PCP - the best compliment so far was from my German mother in law who remarked that I looked good and 10 years younger, in words it doesn't sound much but given I stole her daughter from her and whisked her away to HK with her grandchildren this is very rewarding - context is important, you have never had a mother in law until you had had a German mother in law! By the way, not something that I am suggesting those of you without a German mother in law go and experience, just take my word for it.

March 27, 2012 10:12 PM HKT

Day 73 in the PCP House

just back from Taiwan, feeling good about the workouts to failure, the gym at the W in Taipei doesn't have a dip bar so I have developed a new technique of doing the chest dips on a running machine - nice and wide to make them that little bit harder, and in the W gym they had 6 lined up so had to do a set on each, the other gym goers thought I was testing them or just thought I simply didn't know what I was doing and had never seen a running machine !! Later I was doing the abs workout at the back of the gym and spotted one of the gym attendants trying to copy my challenge and he gave up on machine 3 - now that made me feel good !

Will focus on last few days but I still am obsessing about the last few changes I want to achieve, I need to lose a couple more kilos to get there.....

Keep on going Gemini's, not long left.
Off to Germany tomorrow night, economy on Cathay with a 2 yr old and 9 month old in tow, the 13 yr old is now old enough to look after himself but not much else, wish us luck....

Day 73... done

March 25, 2012 8:34 PM HKT

Day 71 in the PCP House

The circus came to town, and like many other PCP posts I fell at the hurdle of the 7's.... Friday night, no problem... no drinks, stuck to diet, job done. Saturday came along, different matter. I had already decided that since I was hosting clients in our box that there was no way egg whites and water would not look out of place, so I embarked on a plan of beer, water, beer, water, beer.... and I had a number of tactical waters and limited the whole day to 3 beers, diet did ok, salad and fruit. Feeling good with myself however when I got home I went for dinner with Silke and managed to convince her that a glass of red would be ok, so of course a bottle later I had drunk enough to be making bad food choices and had a burger, left the fries but it was a cheeseburger, good quality, Classified's finest but bad choice. Stomach cramps and process so wonderfully timed in todays training tip ensured - not want to ever duck on reps, this process was definitely done to the max and yes I reached failure.

So now feel terrible and stupid, because it wasn't worth it. Just home from the finals and was fully compliant, fruit, chicken salad and no alcohol in sight and now resolutely focused on the last 3 weeks and losing the last stubborn couple of kg to get to my goal. Off to Taiwan for a couple of days and then Frankfurt, London and New York for the next 3 weeks, I get back to HK on day 88...... PCP in a suitcase.

Good luck to all other Gemini's and hope you all fared better over the 7's - I know one fellow PCPer fell off the wagon harder than me, but that would be telling..... Rock the last weeks

Day 71... done

March 23, 2012 11:00 PM HKT

Day 69 in the PCP House

Can't post a photo as the site won't let me and previously rambled on in a blog that doesn't seem to have been uploaded for some reason, here is the precis....... hitting a plateau, worried that the last 21 days isn't long enough to hit my goals (Brad abs !!!), weight not shifting, being a good boy on both diet and exercise but gains have sloped off last couple of weeks.

Stay strong... will try to get the issues with photos etc fixed and post week 10 picture.

Day 69.... done

March 14, 2012 10:04 PM HKT

Day 60 and a bit in the PCP House

Forgot to mention that the relevance of the training updates is beginning to freak me out a little bit - they are always timed to perfection and I feel a right burke for moaning about how little progress I had made over the last weeks when in hindsight I have come miles - definitely a case of PCP blindness. Not sure how I feel about being so predictable in my behaviour that the updates fit me, I am either a sheep or sticking to the plan and progressing how they would like..... baaah for now (couldn't resist)

P.S> I know it may be PCP tunnel vision but I still just want 6 little things......

March 14, 2012 9:57 PM HKT

Day 60 in the PCP House

Back from Korea and the best gym in asia so far is the gym at the Chosun Westin in Seoul, it is great - every machine known to man or woman, even has a kung fu sit up station (wasn't so pleased to see that) really very cool, I recommend it if you are ever traveling to Korea.

Thought I had seen it all regards lunches and dinners but in Korea I did find myself in a pickle - is jellyfish a carb, protein or just stuff.... I assumed protein and snaffled it down but not sure.

Also I am getting a really tense neck during situps, to be honest my neck hurts more than my abs - I have re-watched the videos over and over again and I am following the technique - anyone else have this problem or just thick neck me....

60 days milestone, easily the longest period I have trained so consistently for and I feel good, at first I though 90 was going to be the longest quarter ever but now I know I can get to the end and whatever routine they throw at us I am not going to quit - 90 days no problem.

but for now, Day 60.... done.

March 12, 2012 8:44 AM HKT

Day 58 in the PCP House

Day 58 done, grinding through the workouts and enjoying the burn !
I am still disappointed with the weekly photos as they don't look like I feel - so as my eldest says - do a hulk dad, now that's better !! (pic below) Enjoy the week, off to Korea in search of egg whites that haven;t been buried in hay for 30 days and a decent gym......

post soon

Day 58.... done.

Photos

March 10, 2012 10:22 PM HKT

Day 56 in the PCP House

Just back from Beijing - so in my own review of the regions hotel gyms so far the Mandarin in Singapore edges it from the W in Taipei, the Empire in Brunei is ok but the Westin in Beijing is definitely the bottom of the pile and now the Westin in Seoul next for the judging panel.

Had my indulgence this evening, the buffet at the American Club in Stanley, Hong Kong - ate way too many desserts, had a beer and didn't like it (what have you done to me!!!!) almost immediately felt bloated and sick, so the thought of the indulgence proves more attractive than the execution !
driving my wife mad as I keep complaining that I am not seeing any changes, weight continues to come off but I still have some stubborn reserves resisting PCP and it is driving me mad - so happy with the results so far but so close to the holy grail it is infuriating !!!!

new week, new workout and looking forward to climbing out of the valley.

Day 56.... done

March 7, 2012 9:26 PM HKT

Day 53 in the PCP House

Yet again the training updates have impeccable timing ! I have entered a just do it phase and this morning was tough just as the update warned. Can't wait for the days when I crush it and hope they arrive soon.

Off to Beijing first thing so no time to do the workout before I leave so it will have to be tomorrow evening. The next leg in my journey to discover the best hotel gyms around Asia!

Day 53.... done

March 6, 2012 7:33 AM HKT

Day 52 in the PCP House

at the airport flying back to HK - 5am workout done, feeling even smugger than usual (funny how early morning workouts give that feeling) and looking forward to getting home to the family. Our wedding anniversary today so I am dreaming of my wife and my indulgence..........

Day 52... done.

March 5, 2012 11:37 PM HKT

Day 51 in the PCP House

traveling this week again, finished last week in Singapore on Friday and back on a plane to Brunei on Sunday - now in Singapore again and finally home to Hong Kong tomorrow before Beijing on Thursday and Friday. Good for the frequent flyer points but bad for home life and PCP.

Stuck at the workouts no problem, with the exception of kung fu sit ups - I thought torture was banned, I am calling amnesty international ! Diet has been ok but I have been eating out of synch, egg white omelette and natural yoghurt at midnight is not my normal craving. Also plays havoc with my blogging so should be back to normal soon and will get a weekly photo up as soon as I can. I will also listen to my lovely wife and stopping banging on about egg whites and training, PCP has crept into the obsession category without me realising it. Gains have certainly appeared to have slowed down lately, maybe in the valley that Patrick mentioned....

Day 51.. done.

February 28, 2012 8:36 PM HKT

Day 45 in the PCP House

so halfway there, thought I would be more relieved and now we are here I am more excited about the 45 days ahead than counting them down. Very apt training update today as I have been disappointed with my progress the last 2 weeks as I have been putting in max reps and pushing as hard as I could, so at least now I know its normal that my wedding ring can fall off my finger but I can still resemble a muffin in the right (or that should probably be wrong) trousers.

Back on my travels for the rest of the week, Singapore and the Mandarin Oriental again tomorrow thru Friday but since I was only there last week I am comfortable that I will be able to navigate in a PCP compliant manner easily enough. I am still enjoying the experience, there are tough early cold mornings when the last thing I want to do is skip rope and plank but I am able to push through these and then are days when I genuine believe I have become a masochist as I love the burn and the workout.

Good luck Gemini's and congrats on making it to 45.

Day 45... done

February 26, 2012 10:14 PM HKT

Day 43 in the PCP House

So new week, new diet and new workouts - Sunday's are aways the worst for me for workouts, just because with the kids schedules I always get to the workout late in the day, 10pm today and have Monday's workout looming in less than 9 hours !
enjoy the buzz as soon as I start and who knew counting was so difficult, I feel like a new man on the rope now I don't have to count - I just did 14 minutes straight off and no 2 minute sessions, hope that's alright.

I also hope that for veggies the statement all that you want means I can eat less if I like - I find the evening snack of 200g veggies a real bind to get down so if I can cut this in half I will be a happy man.

Still having fun and nearly halfway there - everyone's photos are showing real change so imagine what another 45 days is going to do, in some cases literally half the people they were before. I will get my picture up tomorrow and good luck with the week ahead Gemini's.

Day 43... done

February 22, 2012 3:49 PM HKT

Day 39 in the PCP House

Workout done, diet done, at the airport on the way home, Singapore done.

Day 39...... Done

February 21, 2012 10:10 PM HKT

Day 38 in the PCP House

Day 38 - navigated the flight, delayed my trip as the whole family was really unwell overnight and couldn't leave them in the state they all woke up in - thanks to my darling wife for aligning my priorities, she is a rock in everything so gentlemen if you ever need any advice I can pass on her email !

Did the workout, feeling good. Staying at the Mandarin Oriental in Singapore, normally I stay at the Marina Bay Sands but have to say if you ever find yourself in Singapore, the MO is the place to stay - great lighting in the gym !! and when I called room service for 250ml of skimmed milk, egg white omelette, natural yoghurt and a vegetable kebab - none of which was on the menu, it was no problem, great service.

Will have to hit the gym at 5am tomorrow to work it into the schedule but looking forward to it.

Even better news, no need for wet weather gear on the flight !

Day 38... done

February 20, 2012 8:11 PM HKT

Day 37 in the PCP House

off to Singapore, skipping rope - check, resistance bands - check, trainers - check, nasty little delhi belly bug - check. Apologies in advance to whoever is siting in 14 B on the first CX flight to Singapore tomorrow, going to be a bit of turbulence whatever the weather so I ask for your kind consideration and understanding in advance.....

Did the workout at 6am, all good - had a few trips and splutters with the rope but felt strong through all the new exercises, and then came home from work feeling terrible to find the whole family down with a stomach bug, if I get it as bad as our 2 yr old has it then I would like to change and extend my apologies above to include rows 12,13,14, 15 and 16, seats A to H.... dress for wet weather!!!!

Can't face food, even a PCP dinner so early to bed, will let you know how it goes.....

Day 37.... done

February 19, 2012 9:42 PM HKT

Day 36 in the PCP House

Beautiful day in Hong Kong this afternoon, so up on the roof to start the new exercises - pistol squats are as hard as I feared, but managed to get through max reps, I find those cunning little floorjumps the worst, by the last set I resemble a jelly trying to get into space, a splut rather than a spring.

After years of road cycling the bicycle exercise was fun and a bit of a distraction (didn't see a video of this so hope I found it easy because of my prowess in the saddle and not because I was doing it wrong).

Egg whites, yuk, can't say anything that hasn't been said before so I just chuck them down raw - what a lovely treat for a post exercise snack!

Keep it real and strong Gemini's. My son took my week 5 pic during the week when I got back from India, I was in mid sneeze and he kept clicking, here is the pre-explosion shot....... if I could sort out the face I pull, I think it could be the new "suck in the tummy pose"for by the pool.

Enjoy the week and I am in Singapore and Brunei this week so will blog when I can.

Day 36.. done

Photos

February 18, 2012 8:41 PM HKT

Day 35 in the PCP House

love Saturdays - weather was sunnier in Hong Kong so skipping on the roof, able to get through the sets ok now so perfecting my running man and boxer shuffles, and find this helps to break up the jumps.

Looking forward to new diets and the new workouts, the training updates are impeccably timed - today seemed to be full of far more temptations for some reason and I have found resisting finishing off kids plates - shepherds pie, pasta - really difficult, now I know why. So will push on through on my twigs and dust.....

Day 35... done

February 17, 2012 8:20 PM HKT

Day 34 in the PCP House

Out of India - back in Hong Kong after a week in India - Mumbai and Bangalore, both terrific cities, Mumbai I have been to many time before but it was my first time in Bangalore and that is a very interesting place. Busy so didn't manage to blog form the road but I did all my workouts, just like David's blog I found myself exercising very early in the morning, didn't manage a 3.30am but was consistently in the gym before 5am.

As I feared, client dinners are a no-no on PCP, lunch is fine but dinner is impossible so I took the tips you kindly all shared and I mixed dinner and lunch around a little bit so I was at least getting close to the daily guide. A little tip I discovered whilst on the road, if you stay at a JW Marriott or similar that do the big buffet style breakfast pack a zip lock bag with you and get them to scramble or omelette a couple of egg whites and pop them in the bag for later. I found getting the right measures for lunch a problem also so I took more than a couple of bags with me and raided the buffet for raw veg, fruit, yoghurt and sliced turkey !! thrifty also ! only drawback is the looks you get from colleagues when you put your hand in your briefcase and come out with a fistful of turkey..... all in the name of PCP.

I am proud of myself for visiting a country with such wonderful food, all of which are favourites of mine, and I resisted every nan bread, every kebab, curry, raitha, phal and beer that passed before me - its like the trials of samson, I still have my hair.

So armed with my new budget buffet skills I am sure that next week in Singapore and Brunei will be easier unless my diet gets changed to twigs and dust......

Back on line, have great weekend Gemini's

Day 34... done

February 12, 2012 8:47 PM HKT

Day 29 in the PCP House

new diets and I am worried - I am about to head out to India for 4 nights, including a couple of client dinners and there is no way that the response to the question, "and for you sir...." is a "I would like 2 egg whites an apple and a banana please" this is going to meet with puzzled looks and probably an upset chef ! Surrounding by curry and not allowed to eat, what was I thinking. Not sure I will be able to be PCP compliant with clients and will have to hedge with fish and veggies. I am worried because I have a 2 or 3 day trip every week now for the next 6 weeks, singapore and seoul should be fine, Brunei not so sure, Beijing has never heard of egg whites - I will most likely get a white egg, but yolk and all.

Workout complete, because of children events etc didn't get to it until 7pm tonight and that's never a good time of day to start a routine for me, especially given that I will be back at it by 6am tomorrow - ah well, quit whinging and get on with it. Guess this is where it gets tougher.......

Day 29... done

February 11, 2012 9:41 PM HKT

Day 28 in the PCP House

so I wrote about my indulgence last night, and mulled it over this morning at 6am on the way to HKFC for a 7am coach to an 8am kickoff.... last night was an indulgence in PCP world but in my old world it would have looked more like restraint, in the old world it would not have left a scratch on me, in the PCP world I felt like the opening scenes of Hangover II. Enjoyed the wine, but did notice it had an immediate fuzzy effect on me and the cheese really sat heavy in the system.

Anyway day done, played football we lost 1 - 0 vs Citibank but a close and competitive game and given I am still nursing an ankle ligament injury, which is fine for PCP but not quite ready for 90 minutes of football, I am pleased with how I played - did feel lighter, stronger not quite as sharp because haven't played for 3 months but definite PCP impact felt. Came home, did the skips, and then egged on by Sophies' post I spent another 15 minutes playing around with different routines - running skip, boxer shuffle, alternates.... really enjoy the rope and have made a new friend for life I think.

nearly one month in, feeling great.

Day 28... done

February 10, 2012 9:53 PM HKT

Day 27 in the PCP House - again !!!!

Ground Hog day, for some reason I thought yesterday was Day 27 could it be because I was wishing I had completed the double Katana already? Anyway Day 27 came round again and dutifully completed the workout, manage to get a set of V sits out but then followed them with some, what can be best described as (if we follow the alphabetic naming convention) J sits and L sits, more rocking horse than hinge.

Ankle felt good today so went football training for the first time in 8 weeks, felt good so I am playing in my first match of the new year tomorrow, which made me feel better about deciding to take the indulgence tonight........... a glass of red and some cheese (stilton - small slice, brie - slice, cambozola - slither) and now feel a bit pissed and stuffed.... PCP has a lot to answer for!

Heading to bed, happy to end the week on a dairy-wine high and feeling good thanks to the kind words of fellow gemini's and my wife's discipline when it comes to making me do things.

Day 27..... done (again)

February 9, 2012 8:12 PM HKT

Day 27 in the PCP House

Cold up on the roof and first morning when I considered not doing the workout and leaving it till this evening, luckily (or unluckily for me) I have a wife who, when it comes to me getting up, gives no quarter so up I got moaning or not.

Glad I did it because it is even colder tonight than it was this morning and I know I would not have had the motivation to do it tonight, so thank you darling even though this morning what I said may have ended in you but may not have sounded like thank it is what I meant ! Hate the shoulder press but love the burn and the challenge of the new exercises.

Saving the indulgence for Friday evening - glass of red and a small slice of brie I think......

Day 27 done.....

February 8, 2012 9:05 PM HKT

Day 25 in the PCP House

Enjoying the new workout, the floor jumps hurt - I have new found respect for the rabbit - king of beasts with thighs that can do that all day. I am starting to enjoy the pain of workouts - am I slightly masochistic..... let's see if I enjoy it tomorrow as much. Lots being said about the pain of the plank but to be honest whilst I was shaking on the third one at the end I found them ok but the V sits are just the worse, I can't do them properly - I look like I am trapped in a fold up bed and trying to get out whilst drunk, impossible but I will persevere.

Skipping getting enjoyable, but every time I get confident and throw in a move I stumble - I will nail alternates and the boxer shuffle before the end of this project.

going to bed to think about my indulgence - at the moment not sure I want or need one to be honest..

Day 25... done

February 7, 2012 9:46 PM HKT

Day 23 and 24 in the PCP House

First business trip of the PCP course navigated successfully I think - packed lunch and fruits for the first day (overkill in hindsight) so had to check my bag on the plane and that only left dinner to get by on the first day. Went to Japanese so fairly easy, steamed whitefish and veggies. I was in Taipei staying at the W - great hotel if you are ever looking for a place to stay in Taipei, and very accommodating, so when I got back to my room they sent up fruit and a low fat yoghurt, job done. Did the workout in the gym at the hotel, the music they were playing (canto pop) played real havoc with my skipping to begin with and it only got worse when every view I had was a mirror, now I know I am not the most graceful but even I was shocked at how leaden I look when I skip - need to definitely brush up on my technique. Back in HK now and looking forward to tomorrows workout Day 23 and 24... done

February 5, 2012 9:01 PM HKT

Day 22 in the PCP House

Workout all done, new diets arrived and no carbs for dinner! it was expected as was the arrival of the dreaded egg whites on my plan.

Starting to enjoy the rope now and after I finished todays workout I spent an extra 15 minutes with rope trying to put down some new moves - listen to me, mr skippy !

Found loads of skipping videos on YouTube and this one, whilst very much one of those awful US infomercial type of videos it has some instruction in it rather than just a video of someone who bounces like tigger and makes you feel like an elephant with a rope in comparison.... Take a look, I have been trying with hopping from leg to leg and failing with crossovers but I have seen too much footage of boxers that I am not stopping till i get the boxers shuffle and the alternate foot nailed (from minute 29 on the video)..... apologies as well to all teh Brits as they call it free style jump rope, skipping to me and you.
Have fun..

http://www.youtube.com/watch?v=CV_od8U7LHw&feature=related

Day 22... done

February 4, 2012 12:44 PM HKT

Day 20 and Day 21 in the PCP House

So Day 20 up on the roof early, through the work out no problems, however the pull downs definitely worked some part of me that has clearly been on strike for a number of years un-noticed. Our CNY party at the Harbour Plaza, 285 people in fancy dress with the theme of Heroes and Villains - I was dressed as Darth Vader, full kit - mask, body suit and armour and nerdy I know but a really cool authentic red sith light sabre. I not only lasted the whole dinner on warm water, I also endured Karaoke until 1am on warm water. Very smug and proud of myself, nothing will test my will power like this again.

To make matters worse, I had packed my fruit allowance in a tupperware box and snuck out back to eat during the meal - it was a 12 course chinese banquet and I am sure nothing was PCP compliant so I didn't touch a single plate, snuck back to the house in the small hours, careful not to wake the children and ate my veggies that my wife had left for me in the study at 1.30am. Not my normal behaviour when returning to the house after 1am in fancy dress I can assure you !!!

Skips today no problem, I think I am getting the hang of them now - I have started experimenting with single leg, double leg, single leg variations to spice it up and going to go for a crossover next time. Enjoyed it, the smug glow of being a sober sith lord certainly helped and at the party a number of colleagues who I haven't seen for a couple of weeks remarked how well I was looking and I had lost weight, including one who in typical Chinese style stated very loudly that I had lost fat !!!

Feeling good and looking forward to Week 4, new diets and new workouts - bring it on.

May the force be with you

Day 20, Day 21.... done

February 2, 2012 9:10 PM HKT

Day 19 in the PCP House

Just read the messaging board - some very funny fellow PCPers, and David I want your life - making your own maple syrup now that is living off the land my style !

Day 19 workout was ok, just getting through them at the moment - like yesterday not a problem but feels like a chore at the moment. Have the company Chinese New Year Party tomorrow night, so my first big challenge and test of will power. It is fancy dress with the theme of heroes and villains, so I am going to be dressed as Darth Vader drinking water all night !!! now that is a first..... I will post a pick of me in full dark lord mode tomorrow, may even do some skips in the outfit now that would scare the neighbours...

Day 19... done

February 1, 2012 9:25 PM HKT

Day 18 in the PCP house

Becoming a bit routine now, just as we were warned the edge and excitement has gone off a little and this morning just felt like I was going through the motions - motions that burned no doubt, but motions all the same.

Guess this a mini wall to be smashed through, not a crisis or anything just getting a bit routine, need another weigh in to add a little va-va-voom

Hope everyone else is doing well

Day 18... done

January 31, 2012 10:07 AM HKT

Day 17 in the PCP House

Pull ups over inclines every day - with a pull up you feel liek you are really working, I feel like Stallone in Cliffhanger (my choice of movies probably says way too much about me) only everyone would die if I had to hold them by one arm off a cliff..maybe by day 90 I will be saving straded climbers.

Feeling good still, feel strong at the moment.

Day 17... done

January 30, 2012 8:53 AM HKT

Day 16 in the PCP House...

6am on the roof got through the sets no problem, heeding the advice and going for the burn on all my reps - the sit ups and leg raises never fail to produce a "fail" and I am really looking forward to trying pull ups tomorrow - haven't done any since I was probably 10 on a jungle gym, few pounds been added since then so I think 3 sets of 6 is as likely as Simon Cowell winning a popularity contest.... new week and feeling good

Day 16... done

January 29, 2012 7:45 PM HKT

Day 15 in the PCP House

Got the training done first thing then hung around waiting for the new diet plan, didn't get it until late today so had breakfast and lunch under the old regime and when I got the new one saw nothing had changed so nothing lost. It would be helpful for us living in Hong Kong, Japan, Australia etc to get the plans earlier as we are 13+ hours ahead of EST.

Felt strong today, took the training advice and by shortening the resistance bands with my foot position etc I am going for the "fail" and getting there !!

Looking forward to week 3, especially like the bit about how this is where we start to see gains as I am already pleased with renewed strength and weight loss already !

Hope the rest of Gemini have a great week

Day 15... done

January 28, 2012 8:45 PM HKT

Still Day 14 in the PCP House

just noticed that according to next weeks exercise plan I have less press ups and lunges to do than this week - can this be possible.........

January 28, 2012 4:28 PM HKT

Day 14 in the PCP House

All good, even though it was just skipping today I think my mind had gone into day off mode because it was really difficult to motivate myself to do the jumps - did them ok but need to get my mind out of Saturday day off mode, wasn't helped by the fact that it is a beautiful spring day in Hong Kong, 24 degrees and clear skies and for the time being no humidity.

Off to the beach with the kids now to enjoy the last of the sun.....

two weeks.. done.

January 27, 2012 7:53 PM HKT

Day 12 and Day 13 in the PCP House

so Day 12 was a blur... spent the whole day cooking getting ready for the return to work on Day 13...

....which was also a blur, on the roof nice and early to get the daily routine complete and coming home tonight I realised that if I don't get it done early doors it is going to be really difficult to motivate myself after a day at work to get on the rope. Thanks for the comments in the 200+, didn't mean to brag or anything but was so chuffed with myself and happy to report that after a slow start I am now getting off 150+ skip wrestles consistently.

Managed to navigate the work snack lunch snack routine easily enough but the real challenge is ahead.. I moved yet another trip from next week so I can get another clear run at things from HK but after that I cannot delay any more so I have Singapore, Seoul, Taipei and Mumbai to do in 3 weeks - need some tips on how to combine PCP with planes and hotels and client dinners.

second week nearly over, going quickly so far

Day 12, Day 13... done

January 25, 2012 8:58 PM HKT

Day 11 in the PCP House....

Hmmm, saw todays training update - a straight eight is not happening in this house.
As a father of four I am used to getting by on far less than 8 hours as I am sure all the other parents are, but at the moment our two youngest, 26 months and 7 months old, are doing everything they can to ensure we get no sleep !! I am convinced they have walkie talkies hidden about their person and signal each other when it is time for the one to get some rest whilst the other takes over Operation All-Night.

Workouts going fine, did it in the cold (by Hong Kong standards it was freezing) and the rain today and still felt good - I have to log all this gung ho, bring it on enthusiasm for the dark days so I can re-read it and call myself a twat for being so naive but I hope also to remind me not to let down the naive silly sod also.

Massive breakthrough today, 200+ skips without a trip, tangle or decapitation - amazing, seeing as only 24 hours ago I couldn't put more than 30 or so together - hope for everyone, not sure what I did but I guess it just clicked or I am getting stronger.

Day 11 - done

January 24, 2012 2:25 PM HKT

Day 10 in the PCP house

made my first kitchen mistake this morning. Saw a post yesterday asking about oats etc for breakfast and saw another about a little of honey so like a crazed goldilocks, porridge and honey (a little drizzle) were duly made. Very nice until I realised that for the rest of breakfast I had to gnaw down 2 eggs and veggies. So just a pointer for you all, oat porridge with honey = very nice, finish the equation with + 2 boiled eggs + raw carrot = meal only a hungry billy goat would eat.

Lesson learned, thought I would share in case anyone out there was considering a porridge egg carrot meal - don't.

Enjoying the workouts, still on max reps and getting the hang of positioning feet to work the resistance for a "burn" (more a singe at the moment but I will get there)

re-discovered Moroccan Mint tea - nice.

January 23, 2012 7:58 PM HKT

day 9 in the PCP house......

Chinese New Year going well, and I have found a new thing to annoy my wife with - my insistence of getting everything measured to the gram, shaving an apple today to get from 197g to the full 200g. There are elements of PCP which probably appeal more than I expected - who knew I was a measuring geek !!

Enjoyed the workout today, did it later in the day with it being new year and all so midday in the rain on the roof and finished with a smile. Doing max reps ok, but still having a problem with skipping - read others are doing double jumps between skips, they auditioning for the circus or do they have more legs than me? Please don't let me be the only one who is having trouble.

Good luck to everyone in Gemini for making the full 90 days....

January 22, 2012 2:25 PM HKT

Week 2

Enjoyed the workout but I really need to get a pull up bar as an incline pull up under the dining table isn't going to work for long - got through the sets ok but not ideal, I have a pull up bar that hooks over the door frame so going to have to go out and get another one.

Feeling good, glad to have a diet plan - breakfast of tomatoes on toast and 2 scrambled eggs was great, lunch of whole meal pasta, chicken, broccoli and asparagus felt like a treat. Trouble is I have now run out of food ideas, what did everyone else have? Any inspiring recipes? My wife came up with an interesting exploding egg recipe but I wouldn't advise that one !

January 21, 2012 2:28 PM HKT

Day 7 and a bit

just saw my diet plan, looks like my big engine status has been recognised, thank you.

I know this will be a silly question but i am guessing tea is ok, but sugar in it isn't

I will check the diet Q&A but thanks for the plan....off to the shops

January 21, 2012 2:07 PM HKT

Day 7

1 week so I thought I would celebrate with..... 500 skip wrestles

Like most others I am looking forward to the regiment of a diet plan as though I try hard to stick to half portions it isn't only the size of meals I eat that needs changing it is the frequency and content, and frankly I am never going to be at the front of the broccoli queue, tequila maybe, bacon buttie definitely, cup cakes somewhere in the middle, broccoli, spinach at the back or missing from action.

Week 2 bring it on - looking forward to stepping up the physical challenge and wary of, but ready for the food challenge.

January 20, 2012 8:00 AM HKT

Day 6

a breakthrough, a small one but 70 skips without a break - twice !!!!!
Doing max reps and really enjoying my new start to the day

Chinese New Year to look forward to, 3 days off - not sure if that makes things easier or not, children's meals to finish off and I love fish fingers......... can't wait to see my food plan, remember I am the big petrol engine not the small electric one.

bring on the 500 skip wrestle dance..........

January 19, 2012 8:07 PM HKT

Day 5

just read the Day 5 update, they are right about the thigh burn.
Sit ups are my weakness, I am really struggling on the last set so pleased that tomorrow is leg raises - only marginally better, but I will take anything at the moment.

Enjoying the program but have a sense of dread about next week and food plans, nightmares about egg whites - please remember I am 6'3" and 107kgs, as has been said many times, I am a big engine

Actually still looking forward to my 6am skip endurance\obstacle\dance\wrestle tomorrow.

January 18, 2012 8:40 PM HKT

Day 4

All felt easier this morning - skipping at 6am on the roof is actually a great way to start the day. I had to see the physio about a pre PCP ankle injury and they massaged out any calf tightness from skipping so now feel even better. So whilst the exercise is not proving too hard the food is - it has to be more mental than physical and I am hoping it will pass soon - I also hope it is ok to graze on fruit, I am sticking to half portions - 1 slice of toast, 1 pret sandwich (now I know why they make those single servings) etc I am on about 3 apples a day to get me through - is this cheating?? Really enjoying it, already got me thinking about lifestyle etc so a good thing. I am looking forward to my morning workout !

January 16, 2012 8:11 PM HKT

Day 2

hmmmm maybe half isn't enough after all but the skipping felt easier today - it took just 40 minutes today!

January 15, 2012 8:11 PM HKT

Day 1

very excited that day 1 is finally here. Not planned but I managed to start day 1 with a hangover so now the thought of 90 days of no alcohol doesn't seem so bad after all.

Few things I know now that I didn't this morning:
I am not a natural with a skipping rope
half is enough
and push up bars make a press up a lot harder.

Things I did know before, but just confirmed:
I really want to do this and and will give it everything I have to make it a success.

here we go, good luck to everyone else on the program, especially my wife - as if I needed any more incentive to stick to this.

Weekly Photo

Week 12

What is the Peak Condition Project?

This is a 90 day program challenging trainees to get in the best shape of their lives. Using the simplest of materials, adherence to diet, intelligent exercise and the power of social networks, PCPers safely and sustainably make it to the highest levels of fitness.