Training Nov 22nd 2009

Read an interesting article today about how to lose body fat without losing muscle. In summary i says its better to do more weight training and interval training for cardio. Also in terms of food sometime more is better than less.

Lose fat again muscle

Cardio

Cross Trainer

12 minutes

Level 4 / Level 15 (intervals)

160 calories

1.7km

Weights

Leg Extension	3 sets 10	49kg / 54kg / 61kg
Lower Back Machine	3 sets x 10 reps	59kg
Rowing Machine (Upper back)	3 sets x 10 reps	22kg
Hanging Leg Raise	3 sets x 10 reps
Glut Raises	3 sets x 10 reps
Shoulder Press	3 sets x 10 reps	22kg
Upper Back	3 sets x 10 reps	31kg
Lat Pulldown	3 sets x 10 reps	34kg(1)/ 41kg(2)
Inner Thigh Machine	3 sets x 10 reps	31kg
Outer Thigh Machine	3 sets x 10 reps	31kg
Leg Press	3 sets x 10 reps	63kg(2)/71kg(1)
Seated Leg Curl	3 sets x 10 reps	34kg(1)/41kg(2)
Calf Raise	3 sets x 10 reps	50kg/60kg

Training Nov 21st 2009

The plan is too continue with weights and cross trainer until next weekends FIT 10km run.

Cardio

Cross Trainer

60 mins

Level 4

750 calories

9.2km

Weights

Glut raises

3 sets x 20/17/15 reps

Training Nov 19th 2009

Still recovering from the knee problems. Does feel better now. Still sticking to the cross trainer and weights.

Cardio

Cross Trainer

42 mins

Level 4

530 calories

6.4km

Weights

Concentrated Arm Curl Machine	3 sets 10	13.9kg
Glut raises	3 sets x 10 reps
standing leg raises	3 sets x 10 reps

Training Nov 18th 2009

I had not done any arms / chest weight training. Today I did a session focused on chest and triceps. Also did some sit ups.

Weights

Bench Press	3 sets 10	16kg
Close Grip Bench Press	3 sets x 10 reps	16kg
Inclined dumbell press	3 sets x 10 reps	7.5kg
tricep curls	3 sets x 10 reps	7.5kg
sit up	40 reps / 30 reps / 10 reps

Training Nov 16th 2009

To recovery from my knee problems it was recommended to do cross trainer and weights and stretches so i did just that today.

Cardio

Cross Trainer

15/18 minutes

Level 5 / Level 4

350 calories

Weights

Leg Extension	3 sets 10	49kg
Lower Back Machine	3 sets x 10 reps	50kg
Rowing Machine (Upper back)	3 sets x 10 reps	22.5kg
Hanging Leg Raise	3 sets x 10 reps
Shoulder Press	3 sets x 10 reps	22kg
Upper Back	3 sets x 10 reps	26kg
Lat Pulldown	3 sets x 10 reps	34kg
Inner Thigh Machine	3 sets x 10 reps	27kg
Outer Thigh Machine	3 sets x 10 reps	27kg

Knee Strap

After reading some articles I decided that my injury is due to overuse. On runners world it was recommended to get a knee strap.

I purchased the following today:-

knee strap

Also I read today the glutamine is good for recovery. I didn’t know that my protein powder already includes glutamine so i purchased a separate tin. I got one made by gold’s gym. Lets see how that goes.

Knee Injury and Prevention Articles

Today was investigating the type of knee injuries that can occur and and to prevent and treat them.

Here are some interesting links I’ve found:-

http://www.runnersworld.com/runnersbody/

http://www.coolrunning.com/engine/2/2_5/194.shtml

What hurt’s

Body Stats Nov 15th 2009

Weight	65.6kg
Fat %	16.6%
Muscle	51.8kg
Bones	2.8kg
BMI	22.7
Energy	1532kcal
Age	22 years
Water	51.0%
Internal Fat	Level 7

————-

	Muscle (kg)	Fat %
Right Arm	2.5	10.7
Left Arm	2.4	11.7
Right Leg	10.2	14.0
Left Leg	9.9	14.6
Torso	26.8	19.2

Training 14th Nov 2009

My left knee is still hurting. Some days its better and some days its worse. I’ve been reading about it on the internet and its probably due to overuse and maybe due to running on uneven surfaces. My normal route is normally sloped upwards on the leftside due to trees growing. I’m planning to reduce the weekly mileage a bit but try to keep the long run. I will also move to running on the treadmill for a while as its less impact on the body.

At the gym today I started off at walking speed and then increased to about 9km/h. In the end the run felt ok and not really any discomfort apart from some chaffing on my right leg and my chest.

Cardio

Treadmill

62 minutes

9.2km

Training 10th Nov 2009

My left knee was a bit sore from the weekend exercise and also my right foot was feeling weird today. Went for the 4km run and it wasn’t good. My right foot felt heavy and my outer thigh on both sides and my back was hurting. After 2.5km got a stitch as well. Might need to reduce the road mileage and do some miles in the gym instead. Will do a shorter run then normal on Thursday so hopefully fresh for the 9km Sat run.

Cardio

Road Running

25.05 minutes

4km

19 degrees dry

Route Map