April 12, 2012 9:16 PM SGT

Done

So we've made it, 

Plenty of wobbles along the way. Life is just like that, but I have been taught about balance, choices, and equations.

Effort put in = level of results. Simple. 

I am now fitter, stronger, tighter and lighter than I have been for years. And I love it. And so do most of the people that know me. 

See you all on the other side....

April 6, 2012 6:29 PM SGT

Rest

Got to that point again where my body say stop. And this time I will listen. For a day or 2.

Did the twins again today. Hitting PB's pretty much every time now, and I thank PCP for that. 

I think the biggest change for me isn't the weight loss or the even the fat loss, but the change in the shape of my core. 

The gut has gone and althought there's no six pack it just all feels tighter and stronger. 

I've never really been off the booze since day 30 or 35, but I stick rigidly to the brekfast and lunch part of the food, and hit the gym every day (twice during the week.)

Whilst I haven't been attentive with the blogs/posts etc over the last few weeks, I do feel parts of my routine have changed for good and I don't have to fight to stay on track. I WANT to continue to eat right and workout....

Head down and push through the run in.....

March 31, 2012 5:41 PM SGT

indulged...

blew up last night. felt pretty pone all day, although i still forced myself over the Twins, which is not something i would have considered pre PCP. It would have been a sofa day with pizzas and burgers...

still, hangover is awful and i feel like i really want to try and get booze free for a few months...

its a shame i never feel the same by the time i get to Thursday.

March 25, 2012 3:14 PM SGT

Sevens weekend

What more can I say.. Not been compliant..... At all... 

Need 12 hours sober before I can consider the gym again, although I did get a workout in (fairly half hearted attempt)

Need now to refocus for the run in...

March 15, 2012 8:16 PM SGT

Weary

Back to back 1am finishes... Tried to be healthy at dinner food wise.  Too tired, too busy to train. 

Decent kip tonight, back in the groove 5.30 Tom morning....

March 12, 2012 8:48 PM SGT

Am back

Smashed it today, although did back an triceps so got my days wrong somewhere...  Anyway. Feeling good to be back in the groove.. 

Dinner next 3 nights.. Could be tricky, but will try super hard not to veer of piste again. Note to self- avoid boze at all costs....

March 11, 2012 3:19 PM SGT

Refocused.

So last week, I wobbled. A lot. Hurt my leg last weekend which hurt like fk, and meant I couldnt do too much cardio .  Pretty frustrating so Had an indulgence on tuesday, then ended up having a drink on Thursday Friday and Saturday. 

I hit the workouts everyday, and enjoyed them, but still a bit bloated from the booze and not so compliant grub.

Time to have a couple of pints of harden the fk up, and get back in line...

Looking forward to the new weeks exercise, and I will test myself this week as a couple of team dinners.   Got our guys over from the states so expect steak restaurants on the cards.... Anyone got any tips for PCP compliance in Morton's.?

March 9, 2012 9:58 PM SGT

Split shift...

Doing cardio(calf still a bit fooked so on bike , no skipping ) in am and resistance in pm. 

Pretty knackering, and my social life is dead..

Hard yakka...

Been deep in my own half defending grimly. 

Need the clouds to lift. 

Lots of grim. Not much enthusiasm..

March 4, 2012 6:06 PM SGT

hmmmmmmm.

ive always been a firm believer that every body, needs one day of rest a week, regardless of how hard the various muscle groups have been worked, and have had a discussion with PCP about it. they didn't agree.

now, thanks to my newly ruptured calf muscle, i'll be having lots of days rest, as i can hardly walk, let alone go anywhere near a skipping rope..

nice one!

March 3, 2012 12:41 PM SGT

Off piste and piste off

So I have discovered PCP is ALL about routine.

We moved house this week, and the wheels well and truly fell off.... Gym routine broken, food routine broken, said
 goodbye to the old house with a bottle of red, said hello to the new house with a bottle of red.... Pizza for dinner as the kitchen was upside down...etcetcetc

No Internet, no new workouts, so redid last week from memory.

Net all a pain in the ar se.

Def noticed the lack of progress in the photo.

Back on line now and will get back on track....once I find my trainers!!

February 27, 2012 8:10 PM SGT

Spuds....

I think spuds may have to make an appearance. I having been trying to stay away but the rabbit food is getting a bit dull. Currently moving house so haven't managed to hit the grocers. I need to be a bit more adventurous. Swede, turnip, butternut squash maybe.. Cabbage...getting dull. 

On another note, amazing how much more energy I have in the gym mid morning post brekkie. 

It's normally 6am or 9pm for me, both producing rather more GRIM than enthusiasm... 1130am tai tai style was cracking today. A rare treat...

February 25, 2012 12:05 PM SGT

Next week

Kung fu sit ups look fun...

Hmm.... Grim enthusiasm. Can confirm..

February 25, 2012 11:48 AM SGT

Ouch...

Think there were 15 empties in my kitchen this am.. Inc a used bottle of Frangelico!!!

Bed at 2 ish, smashed... But, 

Up at 9, and did the twins, twice!

Amazing how the powers of recovery are sooo much stronger when you are fit and strong.....

Tired now, but chuffed....

February 24, 2012 8:16 PM SGT

Back

Hit the gym really hard. Amazing what a days break can do. Extra sets to make up for yest and dinner party tonight so thought I'd get a bit in credit!!!!! 

Happy Friday, good weekend all...

February 23, 2012 11:18 PM SGT

Listening

My body said no today.... 

Woke up tired, stayed tired, went home tired, and think its my body saying enough... So for 1-2 days I am going to rest...

If I feel up to it will get back in gym tom , but am relaxed if I don't. I have hit every session, every day for 6 weeks... 

 I hope I feel great Tom and can smash extra's but cool if not. Don't want to do damage that takes weeks to heal... Knees ache, calves ache, back aches.. 

Massage maybe..  

February 22, 2012 9:31 PM SGT

Weeks of 2 halves

Sun through Wed 110% committed,  on Wed evenings my wife plays netball and I'm left home alone with the sirens calling me onto the red wine rocks.. They sing so beautifully, it's hard to resist!!! 

Bashed through th workouts.. The isolation sets hi each muscle group pretty good. Posted week 6 pic. Very happy with progress. Love handles proving stubborn (damned Sirens!) but starting to find muscles I haven't seen for a while in back,chest,arms etc.

Good stuff...

February 21, 2012 8:47 PM SGT

Bicycles

Is it just me. But when I do the bicycles, the only thing that hurts/burns is my legs.. Or more specifically, my hip flexor muscles.... I threw in some sets of crunches to work my core a bit more post the planks... Thoughts anyone?

February 20, 2012 8:32 PM SGT

Daytime workout

Job front quiet today so hit the gym mid morning, 

What a luxury.... More energy during and home to get quality time with my gang.    

Perfect pick me up...

Sure beats 930pm 

February 18, 2012 7:11 PM SGT

Quadzilla

Hit the twins again today. I felt strong.... Lungs Were similar to normal, but legs were much more robust. Not sure if it's the extra strength from the leg exercises, carrying at bit less weight, or a bit of both.... 

Either way, was pretty chuffed...

Wobbled a bit on the diet front(few beers) but will sleep early and work it off tom...

February 17, 2012 8:01 PM SGT

Wobble

Had a small wobble last few days. Work been busy, had to go out twice and generally tired and grumpy. Fell into booze one night which was annoying but the diet coke just got too much all night...

Hit the gym every day but it was because I had to not because I wanted to. 

Really felt I needed a break/rest but forced myself into it an struggled through begrudgingly.... 

Not the way I want to go through this.

Hoping the weekend gives me Time to rest up clear head and get back to enjoying it...

February 14, 2012 9:31 PM SGT

Delayed indulgence

My first indulgence day went a bit tits up, so I had a rerun today.. What a romantic..

Fillet steak, (with a fried egg on top!) button mushrooms, grilled peppers and roasted tomatoes, washed down with a 07 Muga Reserva...All cooked by my fair hand.. And it was good(in a "and on the 7th day God looked back on the world and thought, you know what, not bad my man" way... I never cooked before.. Ever) 

Worked out hard before dinner.. A few extras for the ensuing vino.".

Time skipped tonight, way better..  Hit the shuffles.. ( thanks Seth!) felt great.. 

Workout pretty straightforward until the 4th set of leg raises... I clearly have weak gut muscles.....

Feeling pretty good right now....

February 12, 2012 8:39 PM SGT

Dinner

A banana and apple smoothie, followed  by 2 egg whites, followed by a plate of veg.... Is just odd. 

In Need of a rethink for tomorrow 

February 12, 2012 8:42 AM SGT

i cheated

i saw the new menu today.... dinner has basically become a smoothie.. so i decided to throw another egg on and added a slice of ham and another slice of toast for brekfast. got a long day on the sidelines cheering my boy at rugby today so need all the energy i can get.

workouts look tougher (good),  brekkie and lunch look similar.... dinner has gone!

in all honesty i think its ok. i almost felt i was eating more than i used to last week,

def think smash milk. apple and banana up (can we add in one of the fruits from earlier in the day?)

February 11, 2012 12:17 PM SGT

tired.

hit the Twins again today. prefer to get up on the hills than in the gym on the weekend.

whilst legs were strong and i felt strong i noticed my lungs burning.  i wonder if the skipping is working me as hard as i used to work on the cardio side....not sure. jury out.
I am missing my swimming. think need to shift some of the workouts to early morning so i can get back in the pool in the evening.

am tired today though. still think a rest day here and there a good idea yet PCP thinks not. why is that?

February 9, 2012 8:02 PM SGT

am i wierd?

i actually was looking forward to getting home tonight so as to get into the workout. mindset def changing

February 5, 2012 1:10 PM SGT

Sit ups!!

Is it just me or is 4x25 sit ups really tough. Last set is pretty brutal... Rest of it ok. Expect will get hungry later.... 

February 5, 2012 8:31 AM SGT

Breakfast veg

Need some inspiration. Not a food group I ever had for brekkie. Any ideas?

February 4, 2012 8:30 PM SGT

Tired

Got home Friday, put kids to bed, banged out the workout, no booze, went to bed feling ok.

Wife still in England, so had the kids at football this am then did the twins at lunch ( couldn't face the skip today)then had to attend a princess party all afternoon. Sitting on the sofa, and treated my self to a half bottle of  97 Muga reserva. 

Looking forward to Sal being back Tom. Will hit gym had Tom, work off the wine. 

Body starting to change shape quite a bit. I have triceps again.... Yippee

Above should read hit gym HARD

February 2, 2012 7:57 PM SGT

back in groove

finally back on terra firma HK and back in the swing.

work outs this week vs 1st week(i missed second week skiing) are a bit tougher but not too bad. skipping is ok.

food is also ok.

net all, better than i thought having missed a week on it.

woke up this am in a world of hate though-" tired/hungry/achy/bored of it all" type of mood... went around lunchtime,

any tips to see me through them?

January 29, 2012 2:14 AM SGT

Coming home.

Spent the last 48 hours in bed with fever and flu. Clearly no issues on the food and drink front but exercise was a bit tricky  without getting out of bed.

Skiing was great but looking forward to getting home and getting back in the gym. 

I feel less bulky for sure, but want to start to see some shape change and some definition.

Even though I missed week 2 exercises, week 3 seem doable so should be able to get back in the swing of it.

Looks a little too much for pre work tho.

Thinking skipping before and workout after home.

January 26, 2012 3:28 AM SGT

Day 11

Still skiing. Had stacks on snow, been riding hard so burning loads of calories. Have had neither the time or the energy to do the workouts (always knew this would happen. Went into the week with eyes wide open) . 

Trying to do diet but also proving a bit tricky. Cooking separate meals for me and the kids is an unfair ask on Sal.

Still had no booze so dead chuffed with that. 

Eating half portions where I can't eat right so not all bad. And no longer want for more like I used to.

Def leaner. 

Been a brilliant holiday but looking forward to hitting PCP with earnest next week. 

January 22, 2012 9:47 AM SGT

Holiday

Arrived in whistler overnight. Was very good on plane re food. Could have lapsed

Just seen diet and workout

Likely neither are happening. Skiing with a 4 yr old and a 6 year old will put pay to that..

Body weight Training where I can, cardio taken care of  on the slopes and carry one of the kids home on my shoulders

Breakfast sorted, lunch and dinner more tricky. Healthy where I can or half portions.

Have already learned from p.c.p that routine is very important.....

January 19, 2012 8:49 PM SGT

Day 5

observations-

Mind- clear and focused. (mostly, the occasional yearning)

Body- OK. moobs sore first few days from pressups. , otherwise ok. Def  hit a lull each day 5pm - 7pm before workout. (noticed alot yest, post a verbal tirade at someone for no real reason.)

Diet- Also OK. not as anal as some. eating half what used to have so still have the occasional vice. 3 months long time ,        think slow and steady best approach there.

Exercise- first 5 mins a small battle each day, then fine. Last 5-10 feel like i could go on. currently do not, slow and steady.

Booze- gave up Jan 1. no issues here, but am now a hermit.

Routine- getting there. currently exercise on arrival at home, post saying goodnight to kids. That may go astray if work       picks up and hometime gets beyond 8pm and i will have to shift exercise to early morning.

Concerns- Whistler tom for 10 days, doubt i will be able to do food side of it justice so likely to continue half portions through the week, will take exercise stuff and prob skip cardio/legs and do more core/upper body,

Overall- feel tighter, def less bloated, and more awake during the mornings, but think need more sleep. have not been to bed before 1130 and up at 545... keep calm and carry on...

January 16, 2012 9:26 PM SGT

Day 2

Less fun bobby

After a late finish on what was supposed to be a quiet day(8ish) then home 8.30, force a workout then a dinner (read half a dinner!) I'm def leaning towards forcing myself up early to get it all out the way and have rest of day to myself.
I can def see a few "can't be arsed" creeping in if continue to do what I did tonight.

See how rest of week pans out

January 15, 2012 7:15 PM SGT

Day 1

 From now on, call me 'Fun Bobby'...

January 1, 2012 6:27 PM SGT

Welcome to Your New Blog!