Saturday, July 31, 2010

July 2010 Summary

Another month of exercise complete and some surprising insight, changes and learnings. While the month started slow due to being overseas there was consistent exercise from 5th July to the end of the month with 1 day taken as a break. My target of 12,000 kcals was reached and there was reasonable progress on the weight & body fat loss.



Key highlights for the month are:
  • P90X - I came across P90X and have tried 15 sessions. I formally start the proper program on Monday 2nd August.
  • HRM - I've started using my HRM monitor again and from 1st August onwards my daily, weekly and monthly summaries will utilise the HRM kcal readings rather than those on the cardio machines.
  • Nutrition - Overall my nutrition this month has been good with little or no junk food, alcohol etc. The last 4 days I've upped my daily protein intake to 40%+ and although this may be coincidence the last few days have seen the biggest change in weight and body fat loss.
  • I've now lost a total of 8.8kg and 5.9% body fat since I started on this journey on the 7th March.


Month Summary
Starting stats: 78.9kg, 21.5% body fat
End stats: 76.7kg, 19.5% body fat
Weight lost: 2.2kg
Body fat lost: 2%

Days exercised during Month: 26 days
Elliptical calories burnt: 10,624 kcal
Recumbent bike calories burnt: 1,981 kcal
Total calories burnt: 12,605 kcal

Year to Date Summary
Weight lost: 8.8kg
Body fat lost: 5.9%

Days exercised during Year: 87
Elliptical calories burnt: 32,508 kcal
Recumbent bike calories burnt: 12,356 kcal
Total calories burnt: 44864 kcal

July 31st 2010 Daily Update

Another month comes to an end and I'm seeing good results through nutritional discipline, P90X workouts and my standard cardio exercise regime. It is easy to see that I've not just lost weight, but I'm also making progress on becoming toned.

Saturday is Yoga X day.. not entirely sure I'm looking forward to it as I'm not very good, however the general feedback is to persevere, and I also know I am not very flexible so I need to bring it!

We spent the majority of the day at a local shopping mall, so after 90 minutes of Yoga X called it a day hence no Sprint 8 in the evening.

Morning

  • Sprint 8 elliptical = 230 kcal (276 kcal, 148/160 bpm, 00:39, 12:47, 06:41)
  • Jump rope
  • Hula

Afternoon

The second time I have completed Yoga X and noticed some improvement in terms of balance but predominantly in at least knowing what move to undertake based on the name being said. This results in slightly better form as less need to try to see the move being demonstrated on the TV. Also wearing fingerless gloves as find my hands slip and slide on many of the floor positions required.
  • P90X Yoga X (289 kcal, 94/122bpm, 46:08, 00:00, 00:00)


Summary


230 kcal on the machines (12,605 month to date)
565 kcal total recorded on HRM

Weigh In - 31st July 2010: 76.7kg; 19.5%bf

WOW! the last few days have seen the body fat really drop from the plateau I had reached. The only change I have made to my diet/exercise regime was to switch to a higher protein diet while keeping the calories at the same level, and that was on the 28th July - 3 days ago. Maybe it was co-incidence however it seems to have made a difference.


Morning weigh in was 76.7kg and 19.5% body fat which is a reduction of 0.5kg and 1% body fat since the last official weigh in 7 days ago on the 24th July.

Total loss since 7th March 2010:
Weight: 8.8kg
Body fat: 5.9%

Friday, July 30, 2010

Dumbbells & P90X

Just had a call from the UPS letting me know that the dumbbells will be delivered on Monday. If all goes well I will therefore be formally starting P90X on Monday 2nd August. I will likely have some business trips during the next 3 months so will need to determine how best to approach the times I am away.

So far this week I've completed the first 5 days of P90X as a trial run although without the full selection of dumbbells I'm having to use my existing weights that for some exercises are too light or too heavy.

Bring It!

July 30th 2010 Daily Update

Corrected a typo from the last two days' entries that had the weight as 78.x kg rather than 77.x kg... OOPS! Thanks to my wife for noticing!

Jumped on the scales this morning and they really did show 77.0kg 19.5% body fat.. WOW!! Let's hope this continues for the official weigh in this weekend as both the weight and body fat have decreased. Would be great to be at 76.9kg 19.5% at the weekend!

12,000 kcal reached and passed!

Morning

My best reverse work out so far in terms of time spent in Zone 3 (08:54), an increase of just over 2 minutes. My target is to reach 15 minutes in Zone 3.
  • Sprint 8 elliptical reverse = 198 kcal (278 kcal, 148/159bpm, 00:47, 10:25, 08:54)


Afternoon

  • P90X Chest & Back (474 kcal, 119/155bpm, 43:33, 12:06, 00:08)
  • Sprint 8 elliptical = 236 (279 kcal, 148/160bpm, 00:52, 11:24, 07:55)


Summary

434 kcal on the machines (12,375 month to date)
1031 kcal total recorded on HRM 

Thursday, July 29, 2010

July 29th 2010 Daily Update

Weight measured in at 77.4kg and 20.0% body fat. Not concerned with the slight weight increase as that will just be a natural daily variation and I was up earlier this morning than normal. Good to see the body fat down to 20.0% for the 2nd day in a row however need to have 3 consecutive readings before I formally record it.

Morning

No morning exercise today. Left the house at 6:30am as was presenting at an early morning meetings at work. Should be back to normal for tomorrow for morning exercises.

Evening

I enjoy the Kenpo X session of P90X however I am very uncoordinated! My punches and kicks probably wouldn't harm a gnat! I'm told my co-ordination will improve, so patience young Jedi!

  • P90X Kenpo X (448 kcal, 116/150bpm, 43:02, 07:33, 00:00)
  • Sprint 8 elliptical = 255 kcal (294 kcal, 152/166bpm, 00:43, 05:41, 13:52)
  • Sprint 8 elliptical alternating = 229 kcal (281 kcal, 149/164bpm, 00:41, 13:07, 06:40)
On the Sprint 8, the first session was in a forwards direction, the second session alternated between forwards and backwards every interval repeat. A number of my more recent Sprint 8 workouts have not pushed me as much as I would like, probably due to some level of tiredness, however this evening's first session was back to a good, hard workout.

Summary

Progressing well overall and I remain on target for 12,000 kcal this month of cardio on the machines (59kcal to go!).

484 kcal on the machines (11,941 month to date)
1023 kcal total recorded on HRM

Wednesday, July 28, 2010

July 28th 2010 Daily Update

Weight measured in at 77.3kg and 20.0% body fat. Not concerned with the 0.2kg increase as that will just be a natural daily variation. Good to see the body fat down to 20.% however need to have 3 consecutive readings before I formally record it.

Morning

No morning exercise today. Early morning meetings at work and wanting to balance the amount of exercise and not over-train.

Evening

  • P90X Shoulder & Arms (300 kcal, 105/146bpm, 47:53, 01:37, 00:00)
  • P90X Ab Ripper X (82 kcal, 107/123bpm, 15:13, 00:00, 00:00)
  • Sprint 8 elliptical = 222 kcal (266 kcal, 144/158bpm, 01:15, 15:20, 03:50)

Summary

222 kcal on the machines (11,457 month to date)
648 kcal total recorded on HRM 

I changed my nutrition (more fish/chicken) as below.

date protein carb fat
27th July26%54%20%
28th July40%38%21%

Tuesday, July 27, 2010

Nutrition - an example day's food

note: This post may be updated further once I have confirmed the actual brands used for food and their nutritional details.

As a check on the typical calorie intake I have I used FitDay (which is free) to catalogue what I've eaten and determine the total calories and split by carbohydrates, protein and fat. This is a one-off exercise as I don't plan to track to this level each day, however in terms of a representation this gives a very good sample of a typical days food for me.


I'll need to verify some of the details however this suggests I'm taking in around 2,000 kcals a day. This is a little bit higher than my target of 1,800 kcal due to drinking a reasonable amount of fruit juice mixed with water. The one man variable is the lentil soup, which is a guesstimate as it is home made and the recipe does not include nutritional information. The majority of the remaining items have been updated to include the nutritional information from the labels. I may be a little out on portion guesstimates however this won't be significant and may actually result in the daily calories really being a little lower than the figure below.




FitDay also provides an summary of calorie breakdown by Protein, Carbohydrates and Fat.




The ratios of protein, cabohydrates, fat are 26%, 54%, 20% respectively which doesn't put me in the Fat Shredder phase of the P90X nutrition plan. I'll probably need to revisit my nutrition and increase the protein ratio.


A useful exercise! I will reduce the fruit juice and increase the protein intake.

July 27th 2010 Daily Update

Morning

Weigh in - 77.1kg 20.5% body fat. Maybe I'll hit the 76.x kg this week. Continue to be a little concerned on the morning body fat % not reducing although a couple of mornings it has come in at 20.0%.

I'm now including reverse direction as part of the morning workout on the elliptical to provide more variety to my muscles. Reverse direction is harder, I find I need to lean forward more to reach the upper body handles and also I'm not going so quick (rpms) as shown by the 187 kcal machine reading. However my HRM heart rate and kcals are indicating this workout is pushing me as much as the forward direction which typically hits around 220 to 240 kcal on the machine.

  • Sprint 8 elliptical reverse = 187 kcal (277 kcal, 148/159bpm, 00:45, 12:39, 06:46
  • Jump Rope
Evening

My second go at Plyometrics. I did a better attempt this time and it will be interesting to see if I am as sore tomorrow as last time when I could hardly walk. As an update from yesterday's Chest & Back my left bicep is a little sore, however that is all so compared to last time a big improvement!
  • P90X Plyometrics (737 kcal, 142/164bpm, 10:14, 31:26, 16:40)
Considering how intense the Plyometrics was I skipped my evening Sprint 8. Of all the P90X sessions so far where I've had the HRM the Plyometrics has easily burnt the most calories.

Summary

187 kcal on the machines (11,235 month to date)
1014 kcal total recorded on HRM

Monday, July 26, 2010

July 26th 2010 Daily Update

The start of a new week. Looking forward to it! Should break the 11,000 kcal barrier today. This will be the last week were I use the old style of measuring. From 1 August onwards I will switch to measuring all exercis via the HRM.

Morning

  • Sprint 8 elliptical reverse = 189 kcal (273 kcal, 147/160bpm, 00:46, 14:08, 05:11
  • Jump Rope
Evening

It was 15 days ago on the 11th July that I first tried P90X and started with the Chest & Back. I really struggled on the pulls ups and push ups and my entire upper body was painfully sore for the next 2-3 days. This evening when trying Chest & Back (2nd time now) I found a noticeable improvement in being able to do push-ups and assisted pull-ups. Still a long way to go before I can keep up with Tony and the team! We'll see how sore, if at all, I am tomorrow.
  • P90X Chest & Back (353 kcal, 113/150bpm, 44:46, 03:51, 00:00)
  • P90X Ab Ripper X (84 kcal, 108/126bpm, 15:09, 00:00, 00:00)
  • Sprint 8 elliptical reverse = 236 kcal (276 kcal, 146/164bpm, 01:09, 13:12, 06:20)

Summary

425 kcal on the machines (11,048 month to date)
986 kcal total recorded on HRM

Breakfast: All Bran & blueberries
Lunch: Tuna & home made salad
Dinner: Homemade lentil soup (thanks wife!) and 2 slices of wholegrain organic bread
Snacks: Raw carrots, almonds, Fage 2% yoghurt
plus Recovery drink

Sunday, July 25, 2010

Week 30 Fitness Summary

Week 30 (July 19th -> July 25th) is the first week where I have consistently used the HRM for all my exercises and this will continue going forward. I have also changed the Excel spreadsheet I use to record my sessions to provide better granularity and data analysis so I can more easily review progress and see trends over the days, weeks and months.


Workout sessions this week: 14

Total HRM calories burnt: 5513 kcal
Cardio HRM calories burnt: 3662 kcal
P90X HRM calories burnt: 1851 kcal

Total time exercised: 9hrs 39 minutes

HR Zone 1 time: 4hrs 26 min
HR Zone 2 time: 2hrs 34 min
HR Zone 3 time: 1hrs 46 min

Weight loss: 0.4kg
Body fat loss: 0%*

*note: my body fat is measured first thing in the morning and will reflect a dehydrated state. During the day my body fat % is measuring at around 18% to 18.5%.If my body fat doesn't decrease in this coming week then it suggests I am not eating enough and I'm breaking down muscle rather than fat.

A  summary table and chart for the week's exercise are below





Monday and Tuesday (19th & 20th) reflect being away from home at a hotel. Wednesday, Friday, Saturday and Sunday reflect the P90X workouts in addition to my cardio and Thursday was a rest day.


Overall a good week. I am feeling much less sore following P90X sessions.

Dumbbells

The home gym is almost complete! The main area still to get complete coverage is with the dumbells. Currently we have two dumbbell sets we bought in Australia. These look similar in style to the photos below:


Both our sets have interchangeable weights as per below:
  • Silver set: 1kg, 2kg
  • Black set: 0.5kg, 1.25kg, 2.5kg
While these sets served there purpose there are some shortcomings which means it is now time to expand our dumbbell inventory.
  1. The black set end screws work themselves loose after a while and it becomes very distracting to have them loosen in the middle of an exercise
  2. The weight coverage across both sets is a little limited, particularly as it is time consuming to switch the weight plates when exercise
  3. As per 2), when following the P90X routines there is a lot of varied weight use in rapid succession, it is not convenient to switch weights, assuming there is suitable weight coverage in what we have.
  4. As we progress and get fit we will need broader weight coverage up to around 40lbs.
I've decided (and have permission!) to therefore purchase some more dumbbells.  While I'm still researching I will probably go for the following style:
The rubber coating ensures they make less of a bang when knocking each other and will also protect the floor. This style is available from a number of manufacturers in 3lb to 100lb weight, with bundled sets going from 5 to 50lb, 55 to 75lb and 80 to 100lb. I'm anticipating that 5 to 50lb should be sufficient for now and it comes in 5lb intervals.

In the past I've never been a big fan of free weights and I've always preferred the weight machines in gyms. However with the P90X routine, and being at home I'm finding using free weights more enjoyable to use.

PowerLung Trainer

There could be many different reasons however I've always found that my lungs are not as strong as I would like and an area I'd like to strengthen. Could be due to genetics, or being brought up in a home with smokers, or modern day pollution levels - who knows! I expect they all have had some level of impact and as part of my challenge to get fit, my lungs are part of the overall level of fitness.

After some research I came across the PowerLung products. They sell a series of products which with regular use will strengthen the lungs. The products are marketed for Sports & Fitness, Music & Singing as well as Health & Well-being and your level of lung strength determines which product to go for. There are 4 different versions of the PowerLung that are differentiated by colour:
  • PowerLung AireStream - Orange - Light Activity & Good Health
  • PowerLung BreatheAir - Yellow - Exercise & Active Lifestyles
  • PowerLung Trainer - Teal/Green - Fitness & Sports Training
  • PowerLung Sport - Blue - Top Performance & Elite Athletes
I went for the PowerLung Trainer (Teal/Green) as pictured below. There are two separate settings for adjusting the inhale and exhale. As with most people, my inhale is stronger than my exhale and for the first couple of days I really struggled to have the strength to exhale. I'm now able to breathe more normally using the PowerLung as my lungs become stronger. One tip is that on the exhale I needed to 'blow' the air out quite forcibly at first as otherwise I was unable to have the lung strength to exhale.

Reminiscing the past - part 3

Have completed my A-Levels at Rendcomb College I went to University in North Wales. We didn't have sufficient time to drive to Bangor during our recent UK holiday so there are no photos for now.

Following graduation I moved back to Kemble and looked for a temporary job while deciding what direction my future would take. Would it be further studies at University, a job in the field of my degree or some other field. I began work in Swindon at WH Smith Retail in the IT department undertaking quality assurance and software testing for the new EPoS system they were implementing. My parents also moved from Kemble which meant I had to find somewhere to live. In terms of convenience and getting on the property ladder I bought my first house.

My first house looks much the same now as it did ~15 years ago. I have mixed memories of the house, it was my first, it was also one that I very ambitiously took on as a renovation job. The interior of the house was in a poor state and very old fashioned and I spent the next 4 years improving. This included:
  • Blocking in the open porch to make a proper entrance and utility room
  • Knocking down the old downstairs toilet/utility room and making it into a dining room
  • New kitchen including units, sink, oven, tiling
  • New bathroom, including removing the old hot water tank and fitting in a new bath/shower suite, tiling etc.
  • Moving one of the bedroom walls to make a built in wardrobe
  • Re-fencing and turfing the garden
  • Replacing the old warm air heating with proper central heating
  • New windows and front/rear door including converting one rear window into a patio door
  • New carpets
  • Stripping old wall coverings and redecorating
  • Removing old doors and frames and replacing with new frames
  • Updating the house electrics
The DIY was a lot of work and I made some mistakes along the way. My first attempt at tiling ever was the bathroom and my lack of experience ensure the tiles were not as straight as they should have been. My first ever attempt at hanging doors and door frames ensured that the doors didn't close quite as well as they should. Overall though the house was significantly better when I sold it to when I bought it.

Swindon is famous or perhaps infamous for the Magic Roundabout. The first time people encounter it they sometimes panic, however the concept is straightforward and if each of the mini roundabouts is handled on its own it is straightforward to traverse.


I moved on from WH Smith after a couple of years and started working at British Telecom (BT), also in Swindon, as a Software Engineer. By the time I left BT a few years later it was clear I would be staying in the field of IT. My career did however change slightly on leaving BT. Rather than continue working for an internal IT department of a corporate I moved into consultancy working for an System Integrator called OS Integration which later rebranded to be Conchango.

Conchango was based in Egham, Surrey and with a 60 mile daily commute it became time to move. Selling and buying a new home was not a smooth process. The Estate Agent originally contracted to sell the house didn't meet my expectations and we had to switch to a new Estate Agent who did and excellent job on selling the house. This then meant looking for a new home in or near Egham and while I found a home, the owners were undertaking this as a private sale and messed around, perhaps outright not being honest. Irrespective of what happened the end result was having to live in a rental apartment for 3 months while looking for a new home.

Eventually the right house came on the market at the right price and the new home in Egham was bought. The house now looks very much like when I lived there. Once again I undertook some renovation on the house including replacing the wooden windows with uPVC ones and also redecorating.

As we were in Egham I also popped to the old Conchango office to see if anyone was there that I still new. While Conchango had been bought by EMC in April 2008 I had not expected to see the office closed however on arriving the office was empty, a to-let sign was up and the Conchango logo was a faint image where the sun had left its mark on the now removed signage.


Time has obviously moved on and Conchango has been fully assimilated into EMC and is no longer run as a separate entity. The Conchango website now just redirects the user to the EMC website. Things change and move on.. My time at Conchango was memorable for many reasons and it is sad to see the company no longer present as its own entity.

Reminiscing the past - part 2

My trip to the UK allowed for an opportunity for my wife and I to go and visit the places I grew up. Some of these houses, schools, towns are places I've not been back to for many years and all of them were new to my wife. I'll write some separate posts on the general sight seeing as this post focuses upon my years living in the UK.

After Cherhill my parents moved to Kemble to be closer to the schools my siblings and I attended.


During the time my parents lived in Kemble I attended Rendcomb College, a boarding school for 11-18 year olds with the final 2 years being co-education. The school has since now expanded to include pre-school and ages below 11 years old, fully co-education and also day students. As a fee paying school it has needed to adapt to the changing economic environment and it is good to see the school continues to thrive.

The main original school building which was originally a large mansion built in 1865 by the Goldsmith family. Rendcomb College was founded in 1920 by Mr. F. N. H.Wills.


Walking into the main entrance it becomes clear that there have been some changes in the ~20 or so years since leaving Rendcomb. The statue of King Saul still dominates the entrance hall (and he is still missing one of his big toes) however the large snooker table is gone.


The Stable Courtyard is much the same and is still the main location for teaching Maths, Physics, Chemistry and Biology.



The Old Rectory looks the same however it's use has changed to no longer be the exclusive home of year 1 and year 2.


The Arts Block looks the same however with Mr Burden retiring wood-working is no longer taught at Rendcomb which is a shame. Many families who sent their children to Rendcomb will have wooden stools, bowls and other items made in Mr Burden's classes.


Stable House and Lawn House, which were built during my final couple of years at Rendcomb remain although their uses have changed a little.

Looking back, Rendcomb College was a defining moment in my life, the 7 years spent there were those that most shaped me into who I am now. I would love to be able to go back to the age of 11 and redo those 7 years with what I know now, some things would be a little different!

July 25th 2010 Daily Update

Scales showed 77.1kg and 20.5% body fat this morning.

Morning

I'm significantly improving at the jump rope however still unable to complete an unbroken 5 minute session without tripping on the rope. Also continuing to improve at the hula so now am comfortable to say I can hula!
  • Sprint 8 elliptical = 231 kcal (272 kcal, 147/161bpm, 01:04, 13:08, 05:57
  • Jump Rope
  • Hula
Evening

The Yoga X workout is 90 minutes and is tough. I was falling over on many of the balance routines, lacking strength and flexibility in much of the first 3rd of the session. In time I'll become more flexible and better able to balance.
  • P90X - Yoga X (387 kcal, 99/132bpm, 56:49, 00:00, 00:00
  • 30 min recumbent bike = 245 (332 kcal, 133/151bpm, 13:55, 15:41, 00:00)

Summary

476 kcal on the machines (10,623 month to date)
991 kcal total recorded on HRM

Saturday, July 24, 2010

July 24th 2010 Daily Update

Back to normal routine today

Morning

  • Sprint 8 elliptical = 247 kcal (308 kcal, 154/167bpm, 00:44, 06:09, 13:51)
  • Hula
  • Jump Rope
Felt like a good exercise, not fatigued and pushed myself a bit. Will break the 10k barrier for the month today and looking good for the 12k target.


Evening

  • P90X Back & Biceps + AB X = (459 kcal, 113/157bpm, 62:25, 03:30, 00:34)
  • Sprint 8 elliptical = 238 kcal (278 kcal, 148/162bpm, 01:08, 11:24, 07:37)
  • Hula
  • Jump Rope
  • Back Extensions
The P90X Back & Biceps really burns the biceps, I can still feel it a while after the session has ended. I do need to get some more dumbbells as I don't have sufficient variation in weight to really push it. Ab Ripper X remains a really killer to the point of almost feeling a little nauseous. I am however already noticing some gain in strength.

Summary

Passed the 10,000 barrier today!

485 kcal on the machines (10,147 month to date)
1045 kcal total recorded on HRM

Weigh In - 24th July 2010: 77.2kg; 20.5%bf

The weight is still reducing, I've lost an additional 0.3 kg since 16th July weigh in. The Body Fat % is more stubborn. Have had a 20.0% measurement on one morning but overall it remains at 20.5%. I know it will reduce, just have to be patient.

Morning weight in was 77.2kg and 20.5% body fat

Friday, July 23, 2010

P90X HRM summary

For each P90X session I complete in the next two weeks I will include the data from my HRM for comparison

exercisekcalsavg bpmmax bpmzone 1zone 2zone 3
Ab Ripper X120109 130 18:5100:0000:00
*Back & Biceps + AB X459 113 157 62:2503:3000:34
Cardio X51013817115:2813:0313:57
Chest & Back47411915543:3312:0600:08
Chest, Shoulders & Triceps370 113 149 45:3404:1400:00
Core Synergistics583 125 159 37:0420:5902:31
Kenpo X561 121 153 34:4723:0801:53
Legs & Back49512015141:3414:5800:00
Plyometrics73714216410:1431:2616:40
Shoulders & Arms32910714750:4601:4600:00
Stretch X1909612333:5900:0000:00
Yoga X534 107 142 69:1102:5600:00

Update 26th Jul 2010: I've changed how I'm recording the P90X sessions and will now record the Ab Ripper X session separate to the main strength sessions. Rows above with a * currently include Ab Ripper X in the numbers and these will be replaced as I re-complete each session.

July 23rd 2010 Daily Update

Scales showed 77.5kg and 20.0% body fat this morning. First time I've been down to 20.0% in a good 2-3 years. We'll see if the body fat remains at 20.0% over the weekend as I've been at 20.5% for a while.

Exercise continues this evening following yesterday's rest day.

Evening

P90X followed by a double Sprint 8 workout on the elliptical trainer.
  • P90X Core Synergistics (583 kcal, 125/159bpm, 37:04, 20:59, 2:31)
  • Sprint 8 elliptical = 210 kcal (270 kcal, 146/166bpm, 01:00, 12:42, 06:29)
  • Sprint 8 elliptical = 218 kcal (279 kcal, 146/160bpm, 02:27, 12:14, 06:25)
Summary

428 kcal on the machines (9662 month to date)
1011 kcal total recorded on HRM

Thursday, July 22, 2010

P90X will be formally starting on Monday

I've tried a few of the P90x workout sessions, the Plyometrics is one of the real killer ones in working the muscles and leaving me sore the next day. The sessions tried so far are:
  • Chest & Back - left my entire upper body sore!
  • Plyometrics - left me struggling to walk for a couple of days
  • Legs & Back
  • Kenpo X
  • Stretch X
  • Chest, Shoulders & Triceps.
All of these sessions have pushed me hard and my body is hardening (I think) to the workouts as the soreness following a session wasn't so bad last night!

So my approach will be to continue with my current nutrition, I'm not avidly counting my calorie intake however my guesstimate will be that it is in the area of 1800kcals-2100kcals.

I'm making one minor change to the schedule. I'll be switching the days that I do Kenpo X and Yoga X around so that the 90 minute Yoga Session falls on a weekend. I may not complete each session on the required day depending on travel commitments, however if there is a break then I'll either continue from where I got to or I will restart the current week. I will continue with my current workout in addition which includes 2 x 20 minutes of cardio each day in addition to the hula and jump rope.

My official start will begin on Monday with Chest & Back X. For the remaining 4 days of this week I'll continue with following the following P90x sessions:
  • Core Synergistics (Friday)
  • Back & Biceps (Saturday)
  • Yoga X (Sunday)
Bring It!

Update: 25th July 2010

I've decided to delay the start until the new dumbbells turn up. If all goes well that should be the first week in August. Without the dumbbells it will be more difficult to really assess progress as I'll have a very limited selection of weights to work with.

In the interim I'll continue with P90X next week in the current ad-hoc manner, which will mean P90X most, if not every day, however I'll mix up the order a bit and cover the sessions I've not tried yet.

July 22nd 2010 Daily Update

Work intrudes on a Thursday morning with meetings starting at 7am hence no pre-work work out! I'll aim to catch up this evening. Weighed myself this morning and a minor weight loss over the last week, I'm happy with that considering the diet is harder to be as disciplined on when away from home. Current weight is therefore 77.4kg. Body Fat remains the same at 20.5% which is a little disappointing however I know it takes longer to see this drop due to the way scales work and the body stores fat.

From an exercise standpoint, today was a rest day after 17 days continuous exercising. We'll be back to the standard routine tomorrow.

Wednesday, July 21, 2010

July 21st 2010 Daily Update

Morning

  • 25 mins elliptical = 300 kcal (369 kcal, 146/162bpm, 05:09, 03:55, 16:40)


Evening

The evening exercise was carried out back at home as I've been in Washington DC the last few days. Good to get back to my own gym equipment as the hotel gyms are hit or miss in terms of quality and quantity of machines/weights. Tonight's session saw me break the 9,000 kcal barrier for the month. Less than 3,000 kcal to go this month to hit my 12,000 kcal target.
  • P90X Chest, Shoulders & Triceps + Ab Ripper X (422 kcal, 109/149bpm, 66:41, 02:06, 00:00)
  • Sprint 8 elliptical = 242 kcal (287 kcal, 150/167bpm, 00:40, 10:19, 09:22
Summary

542 kcal on the machines (9234 month to date).
1078 kcal total recorded on HRM

I've adjusted the Heart Rate Monitor so that my max heart rate is 190 rather than 220-age. We'll see if this increases the accuracy once I re-run the fitness test.

I won't typically post the Heart Rate Details for the P90X however for the session this evening my heart rate was 109 bpm average with 149 bpm max and 422 kcal burnt. Even with the Heart Rate monitor likely having the kcals 15% high, it still shows the body is being worked. Alas I was too weak to complete many of the exercises (many variations of press-ups for example). As a reminder the kcals burnt by exercises not on the elliptical trainer or recumbent bike do not count to my monthly or yearly targets and are not included in any of the totals shown.

Tuesday, July 20, 2010

July 2010 mid month fitness update

May and June saw me take my exercising to the next level with a lot of cardio pushing the recorded calories to 11k and 13k respectively. This exercise combined with a more regimented nutrition approach began to rip the fat of my body and provide the beginnings of visible muscle tone.

July started slowly with the first few days without exercise due to oversees travel, however since then I've recorded over 8k in calories burnt. If I average 300 kcal for each of the remaining 11 days this month then I'll hit my target of 12k albeit at a lower number of calories per day exercised.

Average kcals burnt per day of exercise

  • May = 611 kcal/day
  • June = 590 kcal/day
  • July = 461 kcal/day (projected based on an average of 300kcal for the remaining 11 days)
However these figures can be misleading as in June I've begun adding more weights and other exercising to the schedule and in July I've begun to take my first few tentative steps into the world of P90X. July may also see me surpass an average of 300kcal for the remaining 11 days so we'll see what happens.

What is clear though is that my stamina has noticeable increased, my weight has noticeably decreased and there is a significant reduction in visible body fat. I'm still only part way through my journey however I'm ~50% towards reaching my goal with only 77 days of exercise over 5 months.

My upper body is still very weak, I can only do 1 pull-up and 10 press-ups. My target is 20 pull-ups and 50 push-ups before the end of the year.

In terms of sacrifices made, there have not been too many and none that I'd say have negatively impacted my happiness in life.
  • Investing time in my health. My shorter commute to the office (10 minutes a day rather than 120 minutes) means that I now have 'spare' time available in which to exercise that I didn't have before. In terms of eating my diet has changed to some degree. 
  • Alcohol has been cut out, however once I am below 75kg I'll go to 1 glass of wine with a meal when eating out. To replace the wine I'm drinking carbonated water when eating out and it has not felt a burden or chore at all. The money saved in cutting out the alcohol covers a significant amount (if not all) of the cost for the additional gym equipment I'm purchasing.
  • Eating out - we're still eating out as much as we used to, I'm just much more considerate of portion size and willing to leave food on the plate if I am feeling full. In terms of selecting what to eat I typically go for fish however the odd steak is still selected. The food tastes good, I like fish so once again no burden. Typically appetisers are skipped (or are a salad), and desserts are left to my wife to eat!
  • Pizza and other fast food - we no longer have these. The odd slice of pizza would be ok, but trying to get one slice of pizza delivered is not easy!
  • Grocery Shopping - we never bought much processed food (e.g. instant/ready meals) so this hasn't changed too much. There is a bit more vegetables and fruit, a little less sweet potato fries, and quite a lot more All-Bran and Shredded Wheat.
The main point is that, depending on how bad your existing diet is, you can still enjoy eating out and not feeling hungry while losing weight and getting fit. When exercising it is important however to push yourself hard and get the heart rate up if you want to see results quicker, however above all be patient. I spent 4 years putting on 15kg of fat, I'm unlikely to be able to lose it in 4 weeks! My target is 8 months which keeps me at an average of 2kg a month that is sustainable and a healthy weight loss rate. If you go too extreme then statistically you're likely to put the weight back on again within a year and also stuff up your metabolism.

July 20th 2010 Daily Update

A gentle start followed by a hard push near the end saw me hit my highest recorded heart rate since beginning to exercise back in March 2010. 173 bpm, probably could have gone higher as wasn't pushing 100%.

  • 46 mins elliptical= 563 kcal (591 kcal, 137/173bpm, 11:47, 20:40, 14:05)
Summary

563 kcal on the machines (8692 month to date).
591 kcal total recorded on HRM

July 19th 2010 Daily Update

Juggling the work diary meant only an evening work out today. In total a 45 minute elliptical interval session followed by a 5 minute cool down on the elliptical. The warm up/cool down and low intensity, high intensity sections of the workout map very well to the heart rate zones from the heart rate monitor.

This session broke me through the 40,000 kcal barrier for the year and the 8,000 kcal barrier for the month. All good goals.. Next goal, 50,000 kcal for the year! I remain impressed with P90X and will begin a more formal start this weekend.
  • 50 mins elliptical = 603 kcal (676 kcal, 142/158bpm, 06:04, 21:26, 22:35)
Summary

603 kcal on the machines (8129 month to date).
676 kcal total recorded on HRM

Heart Rate Monitor showed a 676 kcal burn whereas the elliptical trainer showed a 603 kcal burn. I'm taking the gym machine measurement as this is consistent with how I've measured for the last few months.

From using the HRM over the last couple of weeks it seems to measure much more accurately when I keep my work out to Zone 1 and 2. It begins to show a larger error in Zone 3 and this may be related to the fact that I need to put in my correct max HR level (which is more than the 220-age measurement used by default). I'll try changing it and see what happens. I will also rerun the fitness test this weekend and update my weight settings to see if these help.

Sunday, July 18, 2010

July 18th 2010 Daily Update

Morning:

  • ~30 mins elliptical = 320 kcal (337 kcal, 131/149 bpm, 10:03, 18:50, 00:36)
Evening:

  • ~25 mins recumbent bike = 130 kcal (203 kcal, 116/150bpm, 22:44, 00:54, 00:57)
  • ~34 mins elliptical = 400 kcal (419 kcal, 134/153bpm, 08:20, 19:37, 06:24)
Summary

850 kcal on the machines (7526 month to date).
959 kcal total recorded on HRM

Saturday, July 17, 2010

July 17th 2010 Daily Update

Morning:

  • ~30 mins elliptical = 311 kcal (307 kcal, 129/148bpm, 12:33, 13:25, 01:39)
Evening:

  • ~40 mins weights
  • ~40 mins elliptical = 450 kcal (453 kcal, 131/157bpm, 12:38, 18:57, 08:54
Summary

761 kcal on the machines (6676 month to date).
760 kcal total recorded on HRM

Friday, July 16, 2010

Television: News & Advertising different countries

I've lived in the USA for around 9 months now (time flies!), prior to that was a little over 4 years in Australia and then prior to that many years in the UK. One item I've noticed is how different the television is in each country. Not so much the TV shows as with satellite/cable many shows are syndicated internationally now on one of the many hundreds of channels available to the user, it is more the news shows and the adverts that are different.

Before I provide my perspective I should say that I'm not a TV addict, and I likely watch 5-10 hours a week maximum and more typically the lower number of hours. My two favourite shows at present are NCIS (the original show rather than LA) and also House; although the only show I will actively adjust my schedule to try and watch is NCIS. In the past I've liked JAG and a few other shows however my usual preference is historical and nature shows on the Discovery, History or Nat Geo channels together with some Science Fiction/Fantasy on SciFi channel (why did they rename it to SyFy I just don't understand!). MythBusters is also amusing if it happens to be on. The main time I watch TV is when I am gymming, although with my move to P90x the TV is now in use with Tony Horton showing me my moves, hence I'm watching less TV at present.

News

My preference for TV news shows goes 1) UK 2) Australia 3) USA. Now within each country the quality varies and I find that the BBC News (International or Domestic) is usually the better one. The main difference I see betweek the standard UK News and the USA News is the level of dramatisation and lack of factual information that comes across in the USA News.

Once again it will vary by which news channel in the USA you are watching but they seem to be able to spin a story out for an hour or more on TV with very little substance and little real factual information. I'm unsure why this is, maybe it is the demographics they are reaching in the country, I do however find that I rarely watch the news shows now that I'm living in the USA, however in the past I would watch news more often. In the office we have a TV with the news on all day that I see when I go for a beverage.

In terms of keeping up to date on the News via the Internet. I've not found a USA news website that I like - so if you have a favourite then please post it as a comment. I still go to news.bbc.co.uk for my daily news although they've just undertaken a major refresh of the user interface that is taking a little bit of getting used to. As I have family in Australia I also check http://www.news.com.au/ on a regular basis.

Advertising

In terms of frequency of adverts when watching TV then the UK has the least number of adverts per hour and the USA the most, at least that is how it feels. I'm sure there are some stats out there which will validate or refute this however that is my observation. Also in the UK the BBC channels have no adverts at all which may have skewed my perception a little.

In terms of content of the adverts, then this is where there is the most significant difference! I'd characterise the USA adverts as have a large percent of the time being on one of three categories.
  1. Fast Food - just so many different fast food companies advertising junk food it is unbelievable and perhaps explains some of the obesity challenges the country is having. It is not just the company but the type and content of the advert and how cheap the meal deals are that is a continual shock.
  2. Drugs/medication - there is a lot of advertising based on drugs to help cure you of almost any perceived illness! In addition the adverts may run for 60-120 seconds however it is 30 seconds on the product and then 30-90 seconds on its potential side effects, disclaimers and caveats! Things may have changed in the UK/Australia however I do not recall the adverts being quite like this and it almost seems that the drug manufacturers in the USA are so fearful of being sued that they have to take this approach rather than assume that people will read the instructions and warnings that come with the medication.
  3. Lawyers/litigation - the adverts are very tailored to specific circumstances, illnesses, issues and there are many of them. Maybe this is related to 2) above however it does ecsaserbate the perception that the USA is a country that taked sueing and litigation to the extreme.
One of my favourite recent UK adverts is one asking people to use their seatbelts and titled 'Embrace Life'. It is well put together, makes a very strong message to me without the need for blood and gore. I like it... and yes I do wear a seat belt!

Direct link to website video: Embrace Life
Link to YouTube version: Embrace Life

It is easy to come to arrive at a different country and find the differences from what you are used to as positives and negatives. The USA is a great country, a varied country and one that presents significant opportunity. I would say however that there are some perceptions to a newcomer that are difficult to overlook such as the obesity, health and litigation culture that exists. I believe the above perspectives are related to this and it is one of the aspects of the USA that I feel is holding it back from progressing to the next level.

It is also true that people are typically more comfortable with what they've been brought up with and hence I will have a subconscious disposition to the UK television and culture. Maybe this is true and the reason for my perspective. It is difficult to really judge. I would say that if the American public disliked the television they were seeing then it would probably be known and the TV channels and advertising agencies would change their programs so I'll conclude that the public are happy with what they are watching.

Some more information can be found on Wikipedia - Television advertisement

Weigh In - 16th July 2010: 77.5kg; 20.5%bf

The mid month morning weigh in was a very pleasant surprise as I've been floating around the 78.1kg/21.0% for a few days and breaking through the 77.x/20.x barrier has seemed a challenge.

This morning was 77.5 kg and 20.5% body fat!


Progress continues on track.. target remains around 70-72kg and 14% body fat. I am very please to have got through this interim goal, although there is still a way to go! I am feeling motivated and great!

July 16th 2010 Daily Update

Morning:

  • Sprint 8 elliptical = 222 kcal (303 kcal, 149/162bpm, 00:41, 04:09, 15:33)
Summary

222 kcal on the machines (5915 month to date).
303 kcal total recorded on HRM


Will probably have a break from exercise this evening as I am feeling some level of fatigue from starting the P90x while also undertaking an additional 40+ minutes of cardio each day!

Thursday, July 15, 2010

July 15th 2010 Daily Update

Morning:

  • Sprint 8 elliptical = 246 kcal (314 kcal, 151/162bpm, 0:16, 2:50, 17:16)
Evening:

  • P90X Legs & Back although it was a struggle (no HRM used)
  • 30 mins recumbent bike = 233 kcal (348 kcal, 131/145bpm, 7:33, 22:28, 0:0)
Summary

479 kcal on the machines (5693 month to date).
547 kcal total recorded on HRM

Wednesday, July 14, 2010

July 14th 2010 Daily Update

Muscles still a little sore all over however kicked of the morning with the elliptical. Likely to do P90X Kenpo tonight.

Morning:

  • Sprint 8 elliptical = 233 kcal (309 kcal, 150/167bpm, 00:33, 03:16, 16:30)

Wore my heart rate monitor watch today to compare its readings to the machine. The Calories were way out, showed as 309kcals. This is likely to be due to not finishing setting up the watch with my stats. My main reason for wearing the watch is to get some better stats on the heart rate.

So the majority of my work out is in Zone 3 which matches my target. The Zone 1 & 2 will predominantly be the warm up and cool down which is built into the 20 minute Sprint 8 program.

Evening:

Tried the Kenpo X routine of P90X. This is a 60 minute long work out of kicks, blocks and punches. The chance to be Jet Li or Jacki Chan! Alas my coordination was pretty poor so what should have been an intensive work out was far less intensive than it should have been. I'll improve with practice.. (Avg HR: 121, Max HR:153)

Followed the Kenpo X with pushing myself that little bit extra on the elliptical. (Avg HR 150, Max HR 168).
  • P90X - Kenpo X (561 kcal, 121/153bpm, 34:47, 23:08, 01:53)
  • Sprint 8 elliptical = 254 kcal (309 kcal, 150/168bpm, 00:37, 03:50, 15:58)
Summary

487 kcals on the machines (5214 month to date).
1179 kcal total recorded on HRM

Spent the day still feeling the muscle soreness from Sunday's and Monday's Kenpo X work out, I'm hoping my body is adapting and by the end of July I'll not be feeling the Delayed Onset Muscle Soreness (DOMS).

Nutrition:

All Bran with blueberries for breakfast
Almonds, broccoli and carrots for snacks
Tuna, cucumber and peppers/capsicum for lunch
Yoghurt for afternoon snack
Sweet potato soup for dinner
Protein shake after workout

Tuesday, July 13, 2010

Heart Rate Monitors and targeted exercising

When exercising I typically work out at between 70% to 85% of my theoretical maximum heart rate. If pushing very hard then I will peak at the low 90% level. To determine your Maximum Heart Rate (MHR) then use the following calculation: MHR = 220 - Age. So if you are 20 years old your MHR is 200bpm, if you are 30 it is 190 bpm etc.

About 4 years ago when I was last very fit my actual maximum heart rate was higher than this calculation however it gives a good guide to begin with. As ever, if you're very unfit, have health issues etc then do consult a professional and your doctor before exercising or pushing yourself hard.

Heart Rate Monitors (HRM) come in different shapes and sizes, to suit pretty much any budget from $30 to $500. They can include additional items such as GPS trackers etc for the keen runner or cyclist. I highly recommend using a HRM, they can help provide clear guidance to your workout and depending on the additional features included can track calories, distance, routes, include multiple HR zones for interval training. At the very least having a summary of your maximum and average heart rate at the end of a workout can help you understand how your body is adapting and how close to your maximum potential you are.

When looking for a HRM determine your budget and the features that are important to you. I personally prefer the Polar brand as their heart rate straps work with almost all gym equipment for those times when you are using gym cardio machines. I also like the features they provide at the price point and in my experience their calorie counting formula is fairly accurate. I do recommend however that you take the time to research and ensure that the user feedback is positive. One of the latest top of the range Polar HRMs (FT80) for example has a fair amount of negative feedback regarding the clarity of the display and not being able to read it in many normal conditions.

So why are HRMs so beneficial, well the difference in gaining fitness and losing weight between exercising at 60%, 70% and 80% of your maximum heart rate is pretty significant.

Stats displayed in this blog

Where the cardio machines have kcal counters then these numbers will be included in the blog and also used for the basis of the kcal figures being summed. I may switch in August to solely use HRM kcal (although these seem to read higher).

When I am wearing the HRM I will also include the following in italics (kcal, avg bpm/max bpm, time in zone 1, time in zone 2, time in zone 3)

July 13th 2010 Daily Update

Unsure on the reason but a very bad night's sleep. In bed before 11pm however still awake at 1am and then woke up after a broken night of sleep at around 5:15am. Today is going to feel like a long day and it is mostly meetings and more meetings today in the office! Almost all of my upper body has the dull ache of pushing muscles (too?) hard.

Scales showed 78.1kg and 21.0% body fat this morning. Let's see if I break the <78kg barrier this week!

My 70th formal day of exercise this year!

Unsure if my body will be up to P90X day 3 this evening, let's wait and see.

Morning:
  • 20 minutes on the elliptical trainer (level 8)
 213 calories burnt on the machines in the morning (4509 month to date).

Evening:

Came home and my muscles in my legs, upper body, arms and pretty much every where else are stiff and sore so I've decided that common sense should prevail and I will not do the P90X Shoulders and Arms session tonight. Instead it's elliptical followed by the 60 minute P90X Stretch program. Found the stretch program for P90X to be good, only challenge is trying to watch the TV screen on some of the positions is not possible so for a beginner it can be a little difficult to follow the instructions without pausing and checking.

  • 20 minutes on the elliptical trainer (level 8)
  • 60 minutes P90X Stretch
 217 calories burnt on the machines in the afternoon (4727 month to date).

Monday, July 12, 2010

A typical week day

There's no such thing as a typical week day, however if there was then this is how it would look.... Some of the changing factors include meeting schedules, whether I am out of the office etc..

06:30 - get up - (official weigh in when valid)
            Coffee & watered grapefruit juice
            morning workout: 20 minutes elliptical Sprint 8 workout
07:15 - breakfast - Kellogs All Bran (or equivalent), fresh blueberries, 2% organic milk

08:00 - head to office
10:30 - snack - raw carrots/almonds/raw veg (e.g. broccoli)
12:45 - lunch - tuna, red/yellow/orange bell pepers, kidney beans, balsamic vinegar
14:30 - snack - raw carrots/almonds/raw veg (e.g. broccoli)
16:00 - yoghurt e.g. Fage 2% natural yoghurt
17:30+ - head home

17:30+ - evening workout - typical 60 to 90 minutes
               weights (alternate days)
               hula
               jump rope
               20 minutes elliptical
               30 minutes recumbant bike 
               note: I may replace some of this with P90x. I drink a protein shake & water while working out and just after.

20:00 - dinner - usually home made soup e.g. lentil or sweet potato

Additional snacks/nibbles/drinks during the day:

  • Container of raw unsalted almonds on my desk for munchies
  • Filtered iced water during day - typical 3-5 water bottles (excludes any liquids while gymming)
  • Green Tea 2-4 mugs a day
  • Fruit - watermelon, clementines, pears
  • 1-2 frozen godiva small chocolates
  • 1 babybel cheese

July 12th 2010 Daily Update

Woke up at 6am, got up 6:30.. morning coffee and glass of watered juice to start the day before heading down to the gym. I can feel yesterday's P90X in my arms, so still looks positive in terms of a workout.


Trousers and shirt for work definitely getting a little on the loose side. Looks like I'll need to update my work wardrobe!

Morning:

  • 20 minutes on the elliptical, pushed it up to level 10

245 calories burnt on the machines in the morning (4089 month to date).

Afternoon:


  • P90X Plyometrics - 60 minutes of various jumps. absolute killer!
  • 20 minutes on the elliptical, level 9 and that was tiring after the P90X
  • a short hula to finish the day

207 calories burnt on the machines in the afternoon (4296 month to date).

After 2 days of P90X I remain impressed, the workouts are tough (for me), readily accessible, easy to understand and well delivered. I believe they would give anyone who is of medium fitness level a tough challenge. My arms/shoulders/pectorals still have a gentle ache from yesterdays session and today's session really worked my legs - especially my quadriceps.

Sunday, July 11, 2010

July 11th 2010 Daily Update (and P90X)

Up at 8am and a quick 20 minutes on the elliptical trainer to start the day followed by poached eggs on wholegrain toast (thanks wife!). Before I exercised I had a mug of coffee and some water. I upped the resistance level from 8 to 9 and found it pretty easy, could be the coffee or just my body is getting back into the routine following the holiday. I may try level 10 for my next morning workout.


This afternoon will either be taking out the pushbikes for a ride outdoors, or back to the indoor gym depending on weather and wife!

253 calories burnt on the machines this morning (3,356 month to date).

Lunch was tuna salad (home made with no mayo, plenty of bell pepper/capsicum,  kidney beans, cucumber). Afternoon snack was a yoghurt and some dried almonds. Dinner will be my wife's fantastic home made Sweet Potato soup... simply the best (both the wife and the soup!)

Afternoon Update:

I tried out the first P90X workout, 1 hour with the Chest and Back. Have to say it was a killer workout for me, could really feel it in my muscles so from this one hour experiment I'd give P90X a thumbs up as a good workout regime that will get results. The pullup bar was a good addition so will monitor my improvements over the coming weeks. I haven't included any calories being burnt in order to keep my monitoring consistent.

An additional 20 minutes on the elliptical and 30 minutes on the recumbent bike closed of the day.

488 calories burnt on the machines this afternoon (3,844 month to date).

Progress seems to be good today, upped the levels on both the elliptical (level 9 Sprint 8 - may try level 10 this coming week) and the recumbent bike - custom Interval program switched from levels 3/7 to 5/8. Let's take it to the next level!

P90X - anyone tried it?

I watch TV while working out and there wasn't much of interest this morning so flicking through the channels I came across a 30 minute infomercial for P90X, a revolutionary new way to get in shape using muscle confusion!

Reading past the hype it looks a like set of 12 DVDs that take you through daily exercise routines.At time of posting this blog there are over 580 customer reviews on Amazon of which 488 are 4 or 5 stars so that sounds promising.

I'm expecting that the exercises themselves won't be new however the way the schedule is packaged will make it easier for people who just want to follow a set of instructions. It also includes guidelines for nutrition.

I haven't tried it myself although a quick google shows the majority of feedback is positive although there is also some not so good feedback (perhaps from people who've not really tried it?). I'll give it the benefit of the doubt in that if you follow the regime for 90 days you will see some good results, the benefit of P90X is the additional motivation and guidance it gives you.

I may try it and see what it is like, however if anyone else out there has tried it then feel free to post some comments on how it worked (or not) for you.

update:

I tried the day 1 (Chest & Back) P90X work out this afternoon and my muscles are burning. Seemed pretty good.

Iron Gym Extreme Workout Bar

Had a $10 voucher for Sports Authority so decided to go for a work out bar - mainly for pull ups to strengthen my upper body.

After looking at what was available I bought the Iron Gym Extreme for $39.99 before discount. Quick and easy to put together although one spring washer missing - luckily I have a few in my tool box. Was worried about how stable it would be on the door frame and whether there would be damage however seems sturdy enough.

My record for today is 2 pull-ups using the narrow grip... pretty pathetic!

Reminiscing the past - part 1

My trip to the UK allowed for an opportunity for my wife and I to go and visit the places I grew up. Some of these houses, schools, towns are places I've not been back to for many years and all of them were new to my wife. I'll write some separate posts on the general sight seeing as this post focuses upon my years living in the UK.


Cherhill, Wiltshire

I lived in the quiet village of Cherhill from the age of around 5 through to 12. My parents moved 3 times within the village and our visit back down memory lane has shown that much of the village remains the same. The school I went to seems very much the same, there are a few new houses and the most noticeable difference was the gas station is no longer there and has been replaced with 10 or more houses.



This is the first house I remember, albeit the only recollection I have were the light shades in the living room and the stairs (open style, wooden, going down into the living room). I would have been around 4-5 years old when we lived here. The house is semi-detached and my dad bought it while it was still being built and was able to influence the design. Due to being semi-detached the design had to match both houses and luckily the other purchaser was happy with the modifications as well. It looks like the house has had an extension built over the garage.


This is the second house and the one I have the most/fondest memories of. My dad bought the land and had it designed. The main items I remember were the very large kitchen/diner with a full length breakfast bar (good when you have 5 children), the polished wooden floor in the hallway which our dog (Heinz) used to slide across when you shouted out 'food' and also the large, albeit odd shaped, garden where we grew grapes for wine and lots of fruit and vegetables. The house seems similar to when we were there although the garden has been subdivided and another house built. I remember the many months that my dad (with us helping!) worked on mixing concrete to create patio stones. I didn't walk up the driveway to see if the patio stones are still there, I would expect they'd have been replaced by now considering this was 30 years ago! I also remember this house from my dad buying and restoring cars such as 2 Triumph TR6s. Many happy memories, alas we didn't stay in the house for too long as there was an opportunity that couldn't be missed.



This third house in the village was opposite the first house. It was an older house with farm outhouses for keeping goats, chickens etc. It had a fairly large amount of land with mature apple trees on them. My dad bought the house, sold off the two ends of the land and had planned to then build an extension on the main house.  However we moved before the extension was built. Looking over the fence on our recent visit the extension has been built by a subsequent owner. I would have been in this house from the age of around 10 to 12 years old.


This aerial photo shows the original land for the house in red and then the sub divisions in yellow. We kept the middle plot and house.



   This stream below doesn't look like much however it was where Nick, Caroline and I spent many hours daring each other to jump across, and for someone who is 6-10 years old that was a big jump!



The village of Cherhill is in Wiltshire and an area broadly known as the 'Vale of the White Horse' where there are many historic burial mounds and more recent white horse chalk monuments on the hillsides. The hill you see here is where we often walked up and also in the winter, snow permitting, would sledge. Photo from the road.




Two aerial shots, the first shows the edge of the village, the White Horse and the monument with the second being a close up of the White Horse itself.





 Not far from Cherhill is Avebury and Silbury Hill. These are both significant pre-historic sites of interest.

Avebury

The larger, although less famous relative of Stone Henge. Avebury is the site of an ancient monument consisting of a large henge, several stone circles, stone avenues and barrows, surrounding the village of Avebury in the English county of Wiltshire. It is one of the finest and largest Neolithic monuments in Europe, about 5,000 years old. Although older than the megalithic stages of Stonehenge 32 kilometres (20 mi) to the south, the two monuments are broadly contemporary overall.

The following shows how it may have looked before the stones were taken and used for building the local village and other buildings. Much of the destruction happened on the orders of the Christian church who were trying to remove links with pagan mythology and rituals.

This is how Avebury looks now. While many of the stones are gone the original mound and ditch are still clearly visible from the air.


Some of the remaining stones, they are typically 12+ foot high (around 3.5+ metres)


 

Silbury Hill

At 37 metres (120 ft) high,  Silbury Hill – which is part of the complex of Neolithic  monuments around Avebury, which includes the Avebury Ring  and West Kennet Long Barrow – is the tallest prehistoric human-made mound in Europe and one of the largest in the world; it is similar in size to some of the smaller Egyptian pyramids of the Giza Necropolis. Its purpose however, is still highly debated.

While the public are not allowed to climb the hill the view is pretty spectacular. The hill may not look that impressive from the photo however when you consider that it was built without modern tools and is thousands of years old then the scale of it becomes more thought provoking.


Aerial shot and photo from the viewing location follow







Acknowledgment to Google Maps for the aerial views.