The Peak Condition Project

April 20, 2012 4:45 AM UTC

I learning experience

I started well, finished poorly and that was all down to me, I know that. but even now, I have pcp breakfast and lunches, dinners a little different but not mad.

The main thing I have learnt on this process is that I used to eat FAR to much and a lot of crap.

The Program. Well done Patrick and team, it works so well. Guides you along the WHOLE way. The video tips for correct form are great when you start and something everyone should use. Diet - hard at first to get ya head around it, thankfully I had some tips from PCPers of the past + the food log was great when it came online

Head down now for my next boxing match in September.

Thanks again

March 26, 2012 5:40 AM UTC

no 7's for me

didn't hit the 7s this year, so feel great. training going well. diet struggling a little but still feel good

off to the land of powder (Niseko) on Wednesday, cant wait

March 19, 2012 2:41 AM UTC

day 64

on advise from Teo, DONT go back.

So I will take a glass of Harden the F#ck up and get back involved

off to the gym at lunch!

March 19, 2012 2:29 AM UTC

alive n well

safe to say I have fallen off, but in good shape. weight stayed the same at 79kg and still running, work been crazy + a holiday in between not ideal. may have to dial the clock back and kick on from week 7. As I have said before, relaxed as I have learnt a lot about food and what I eat. time for head down and back in the groove. this time next week I will be right back into it

March 5, 2012 9:42 AM UTC

new PB run

Its far to say I have fallen off the bandwagon a bit, whilst going on holiday and some nights out. but I'm getting back into the groove.

Today I recorded a PB since training of 8km in 40 mins. very happy about that. was nice that it was cool this lunch time in Singapore as it was raining.

off to gym for exercises.

back on the program

February 29, 2012 7:08 AM UTC

alive n kicking

Just had a great long w/e in Bali. I did manage to train, but wasnt PCP compliant on the food front. No point in lying!

back into it this week, training, running and boxing. feeling good.

February 21, 2012 3:44 AM UTC

Urbanathlon DONE

completed my first Urbanathlon on Sunday. I have to say I was really pleased with my time, 14km and 9 obstacles in 1 hr 21 mins. Really enjoyed it. The fact I have lost 5kg and gained a lot of strength has really helped.

The exercises are going well and I'm liking the new exercises, good to have new challenges.

Off to Bali on Thursday, running on the beach and doing the exercises NOT at 5:30am will be a treat. When I get back from Bali its head down for the next month and really push hard.

February 16, 2012 7:05 AM UTC

2 Lee McQueen's

there is 1. PCP compliant Lee McQueen and there is 2. I fancy a booze Lee McQueen

last night number 2 came out. done it some style though! shared a bottle of champers and a bottle of Sassicaia with a very good friend! home n tucked up by 11pm so not silly.

I'm keeping strong on the exercises and loving the increase. boxing training is fantastic and running is fine, although only a few 5km runs this week. Most importantly I am sticking with the diet.

weight has stayed around the 78-79 kg level however muscles coming through.

Have to say I do feel very good. learnt a hell of a lot so far through this process and the key to a healthier me going forward

February 13, 2012 12:45 PM UTC

counting jumps - off that

some seriously good work outs over the w/e. Boxing and running Saturday. Sunday PCP workout plus some shadow boxing.

Good session tonight. This counting skipping jumps does my nut in. I am good at skipping so I have changed to a new strategy, 15 mins skipping 3 x 5 mins with 30 second rest in between. my rhythm much better and on my calculations I am well over 150 (per min) x 15 = 2,250 thoughts on this?

food good. a mate told me to boil eggs in advance and take out the yolk, easy enough.

shower and bed. up at 5:30am to train :-)

February 10, 2012 12:36 PM UTC

Rest

had a day of rest yesterday, energy levels were low and crazy at work.

Today was a new day, up at 5:30am and felt great doing skipping and exercises. Ran 8km at lunch. nice steady pace and feeling good.

off to bed early tonight as I have boxing tomorrow morning at 9am til 10:30am. lunch at home then off for a foot massage me thinks.

picked up race pack for next weeks race....link below if you want to have a look

http://urbanathlon2012.menshealth.com.sg/

really looking forward to it, should be fun

just a quick one today....laters

February 7, 2012 1:05 PM UTC

Boxing

1st training session at the boxing gym post broken finger in December. Absolutely loved it. after 3 x 5 mins skips (well in credit now!!!) and the following exercises. star jumps, shuffles, lunges, squats, burpees, plank, walking plank, touch jumps, mountain climbs, press ups, speed punching straight then upper cuts all for 30 seconds per set....NO REST then REPEAT....boom, that hurt. on to shadow boxing, play sparring, then technique work. Then on to the bag, followed by sprints and finally ABS.....Wicked workout. back again Thursday. this morning nailed skipping and exercises, felt very good, pull ups not good but will keep trying. with less weight and greater strength its only a matter of time! Food, mrs has been cooking up a storm so well happy. She is a diamond missus. off to bed and will get up 1 hour later tomorrow as I need rest and will train at lunch. Fight 3 in October at a lower weight class is the goal and am feeling on track

February 6, 2012 8:55 AM UTC

Snooze button

I was very tired at 5:30 this morning and banged the snooze button a few times!!! So out of bed and done my 1100 skips, then lunges and in order not to be late I packed my push up bars and bands in rucksack and went at lunch for balance. The good thing is I felt amazing so added 2 more reps for each set, done extra abs and finally some more biceps and chest.

broken finger healed so I'm off to Vanda Boxing Club tomorrow for first session, very happy about that. will include 15 mins straight skipping, I'll be 5000 in credit!!! hahahaha

tonight got a well earned massage

until tomorrow PCPers

February 5, 2012 9:11 AM UTC

Day 22

Had a blow up Friday night!!! naughty boy. Several reasons, but oh well I blew up. Its only 1 night. Now back on track.

Really enjoying the training and the fact they are getting harder is good.

3 weeks til Bali holiday. FOCUS on looking good for the beach

February 1, 2012 12:15 PM UTC

keep pushing

see results = feel good = push harder = see even better results!!

thats what I was saying to myself at 6pm whilst sitting in the office about to either A. run 10km home (which I really didnt feel like doing) or B. get a taxi.

I choose A and ran home. absolutely shattered when I got home, as I was before I left work but I pushed through (the 2 hills near home and 29 degree heatmeant it hurt a lot)

Hopefully after 90 days I will look back on this blog and make sure I am still pushing. What you put in is what you get out!

Mrs McQueen cooking me a lovely dinner then its early to bed tonight.

January 30, 2012 1:06 PM UTC

day 16

after watching the tennis and going to bed at midnight, I couldn't get up at silly o'clock to do exercises! went to the gym at lunch instead which was good. shame my rope snapped....however Mrs McQueen was a superstar and found a pukka adidas rope, different wires and weights, cant wait to try it out in the morning

dinner was fantastic tonight - small portion ok-ish. Mrs cooked a mean pad kra pow = wicked + rice + veg. all set for lunch tomorrow as she made a job lot.

finished the evening off with a 4k run with the wife. stretched out and now bed as I am tired.com

got to say I'm in the groove with this program and feel really good

until tomorrow PCPers

January 29, 2012 1:35 PM UTC

Day 15

cracking along. Punched out exercises first thing, had brekkie and loving the guacamole on toast. lunch a very boring chicken sandwich lots of salad and balsamic. dinner Pad Kra Pow steamed rice n veg.

Chin up bar getting installed at home tomorrow. not quite sure how that will go, but will be a new challenge.

10km walk with the kids round McRitchie Reservoir. kids were absolutely knackered....I was a bit tired also

right thats ya lot today, Rafa just leveled at 2 sets all. Cup of blackcurrent tea to watch it with

January 28, 2012 1:40 PM UTC

2 weeks done

2 weeks in and today I got my first "you look well" compliment (thanks Gabs)

felling strong, managed to bang out 800 skips in 8 mins. 4 blocks of 100 then 2 blocks of 200. the last 100 skips I always do at high speed with knee raises, certainly gets the old ticker going. Went for an 8km run after and speed and fitness definitely improving.

Thursday this week was the toughest day so far. So badly wanted to booze, but managed to get through it. Last night watched the tennis with 3 lime sodas (not the sweet one) and it was no issue. Woke up this morning and felt fantastic. Went surfing with the kids at wave house, learnt to do a 360 on the flow rider, kids had nachos and chicken wings I had pre made pineapple and grapes. 170g to be exact :-)

so 2 weeks down and 10 more to go. bring it on!!!

Thanks to everyone for posting food ideas, it really has helped.

Cup of tea and watching footy.....would love a twix or some chocolate with it but I will stay strong

January 26, 2012 1:02 PM UTC

Day 12

exercises done and felt good. food doing my nut in today as is the NO booze. shite day but ho hum, tomorrow is new day. up at 5:45am to do exercises. have a good run in the sun planned for lunch. then its the w/e :-)

January 24, 2012 12:02 PM UTC

Routine and fuel

I usually train every morning but because of Chinese New Year I have exercised in the afternoon - bad call on my part. Still managed to max out on everything (with good form) however the whole food thing was thrown out of sync and therefore not feeling so strong. Note to self, train in the morning and keep eating to replenish yourself with fuel

Still cracking along nicely though and good to read other peoples blogs on what to make and very happy I can have mustard.

Thinking tomorrow could be a lean beef burger day. mix the beef up with mushrooms & onions, salad on top and finally add bit of mustard!! Beautiful.

January 22, 2012 2:11 PM UTC

The REAL diet

ok today started at 8am with exercises. liking the new routine with more to do. So that was the easy part....

the DIET

was doing my head in whilst at the shops but once I bought 2 days worth of fresh fruit (oranges bananas apples, cherrys strawberrys) Veg = spinach, lettuce, cucumbers, brocolli carrots and finally proteins = salmon and chicken I started to work out what I (or wife or maid) can cook.

some dishes today.

Brekfast. Mushrooms and tomatoes lightly fried in olive oil, 1 runny boiled egg into some fresh bread black pepper = nice sarnie.

Lunch = salman sashimi, steam rice and veg

dinner = chicken breast, rice and veg. would have loved some mustard or tabasco etc, need find out more on that, think its a no go but will find out. adding something to make it less bland would be greatly appreciated

found some really good fruit teas at supermarket, made a job lot and will put in the fridge over night. pour with ice, should be a nice cold drink to have in sunny hot Singapore.

right thats my Jamie Oliver bit over and done with

feeling like I can do this well and get some outstanding results!! stay positive has to be the goal.

off to watch the footy

January 20, 2012 1:47 PM UTC

Day 6

Nearly week one complete and feeling good...well legs are sore with the squats and lunges! most probably didnt help that I ran 10km home from work but still was a good run and a great way to end the day.

Sushi with wife n kids was very nice, some yummy diet pepsi and water (sake will have to wait a few months)

so kick on tomorrow with 500 skips, which I really enjoy given the boxing training I have done. Hopefully broken finger will heal by the end of this month so I can get back down Vanda Boxing Club and start training again, after all the reason I am doing this project is to get healthy and get down to 70-72 kg and fight at a weight where the guy is the same height! Haven't done bad so far though at 80kg as I'm 2 and 0.

enough waffling off to bed

January 19, 2012 11:12 AM UTC

Day 5

well I'm kicking along nicely, could murder a beer.... what with it being thirsty thursday! but, NO....be strong. I know they said do 1/2, so that would be 3 Guinness tonight and 1 bottle of wine!! but there is no point if I'm going to do this and cave in. I want the maximum out of this. NO EXCUSES

Exercises. feeling good and still maxing out on the reps and that is the way its going to stay.

waiting to find out what the REAL diet looks like but I can see why they have devised the plan with 1/2 what you eat to start because I realise how much I over eat.

small piece of salmon and veg, bit of tv with kids then bed

thats it for today

January 16, 2012 11:31 AM UTC

Day 2

exercises done, feeling good, nice to be back skipping. looking forward to routine lastting longer. will add run tomorrow morning to get the day off to a good start.

food was ok today......ok I'm hungry but do realise how much excess you put down ya gregory (gregory peck = neck in cockney) Mrs McQueen has cooked a wonderful Sheppards Pie for the family. I will take my half portion and that will be day 2 complete.

over n out

January 15, 2012 11:53 AM UTC

Day 1

Here we go. 90 days to get myself into proper shape. I am weighing 84kg. let myself go in December and now is the time to kick start my fitness regime. 70-72 is the target in preparation for White Collar Boxing bout number 3 in October.

So day 1. Well I woke up at 6am, after a last supper and vino with the boys from the office and was feeling a little jaded!! The wife and I had signed up for the Terry Fox 10km run so there was no pulling out. Got to admit, the first 3km was very tough, but then I found my groove and was clocking 6 min per KM so I knew we could get round in under 1 hour. Finished in 58:57 so well happy with that.

Food. quite surprised that food this week is all half portions, doesn't seem that hard and today has been fine. 1 oatmeal cookie after run. 1 half roast beef sandwich with mustard for lunch and 2 chicken Fajitas for dinner. need an apple now though.

exercises were good. Skipping is fine because of the boxing training. done the maximum of reps per exercise and that is the goal for this whole course. to push it hard and never give up

So thats it Day 1 done. Exercises printed up and ready to go in the morning before work.

January 12, 2012 10:36 AM UTC

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Week 6

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.