Gym Day
NEW ROUTINE

Cardio

Treadmil (Warm Up) 5 minutes between 3 and 4 mph (warm up now incorporated in 30 minutes) - 5 mins at 3.1 mph

15 minute jog/walk -

three minutes jog/2 minute walk;
two minutes jog/2 minute walk;
60 seconds jog;
60 seconds 3.5
60 seconds 3.4
60 seconds 3.3
two minutes 3.2

Total jogged - 6 minutes - walked 9 minutes

5 minute cool down - at 2.8 mph

Rowing - 1200 metres in 8 minutes at level 6 at 2.50/500 - 1044 metres in 6 minutes at level 6 at 2.35/500 to 3.00/500 -ACHIEVED


Resistance
Dual Lateral Pull - 2 x 12 at 20g (seat set 3/3)
Lateral Pull - 2 x 12 at 40g achieved
Sit Down Row - 2 x 10 at 37.5 (seat set 2/2) achieved plus 2 x 10 at 37.5 other handles
Calf Raise - 2 x 10 at at 20g Annie suggests I try for 3 x 8 at 15g to strengthen calves over summer - achieved
Leg press - 4 x 20 at 130 (seat set at 3)
Abductor - 2 x 15 at 70 achieved
Adductor - 2 x 15 at 75 achieved

Cardio

Cross Trainer - 10 minutes manual starting from resistance level 9 max., level 6 minimum - keeping over 120 steps per minute

Fit Ball - achieved

Back raises - 2 x 15 -
Sit ups on floor (ball under feet) - 2 x 15
Balancing - as previous
Plank - 2 x count of 30

Cool Down

Treadmill - 5 minutes 3.1; 1 minute 3; 1 minute 2.9; 3 minutes 2.8 to 2.5 - 10 minutes

Stretching -

Fencing lunges working up to 20 -

Normal stretching

6th May - American Contra Dancing; house - 3 hours
7th May - Morning decorating (Lord of the Rings - 3 CDs); Fencing
8th and 9th May - Rest Days
10th May - Afternoon decorating (Lord of the Rings - 3 CDs)
11th May - Most of day spent decorating (Lord of the Rings - 3 CDS plus Pirates of the Caribbean) - have done less than 10% of ceiling, there must be an easier way of getting that painted paper off!!
12th May - Gym routine (see next post); 3 games of badminton; Scottish Country Dancing
13th May - Rest Day - have fever
14th May - Fencing - 5 bouts on piste - got some points!

6th May - American Contra Dancing; house - 3 hours
7th May - Morning decorating (Lord of the Rings - 3 CDs); Fencing
8th and 9th May - Rest Days
10th May - Afternoon decorating (Lord of the Rings - 3 CDs)
11th May - Most of day spent decorating (Lord of the Rings - 3 CDS plus Pirates of the Caribbean) - have done less than 10% of ceiling, there must be an easier way of getting that painted paper off!!
12th May - Gym routine (see next post); 3 games of badminton; Scottish Country Dancing
13th May - Rest Day - have fever
14th May - Fencing - 5 bouts on piste - got some points!
15th May - Scottish Dancing - 18 dances

6th May - American Contra Dancing; house - 3 hours
7th May - Morning decorating (Lord of the Rings - 3 CDs); Fencing
8th and 9th May - Rest Days
10th May - Afternoon decorating (Lord of the Rings - 3 CDs)
11th May - Most of day spent decorating (Lord of the Rings - 3 CDS plus Pirates of the Caribbean) - have done less than 10% of ceiling, there must be an easier way of getting that painted paper off!!
12th May - Gym routine (see next post); 3 games of badminton; Scottish Country Dancing
13th May - Rest Day - have fever
14th May - Fencing - 5 bouts on piste - got some points!
15th May - Scottish Dancing - 18 dances
16th May - day socialising at the fencing competition
17th May - 1 hour on house; 2 hrs 40 mins on garden

6th May - American Contra Dancing; house - 3 hours
7th May - Morning decorating (Lord of the Rings - 3 CDs); Fencing
8th and 9th May - Rest Days
10th May - Afternoon decorating (Lord of the Rings - 3 CDs)
11th May - Most of day spent decorating (Lord of the Rings - 3 CDS plus Pirates of the Caribbean) - have done less than 10% of ceiling, there must be an easier way of getting that painted paper off!!
12th May - Gym routine (see next post); 3 games of badminton; Scottish Country Dancing
13th May - Rest Day - have fever
14th May - Fencing - 5 bouts on piste - got some points!
15th May - Scottish Dancing - 18 dances
16th May - day socialising at the fencing competition
17th May - 1 hour on house; 2 hrs 40 mins on garden
18th May - 2 hours on house
19th May - 2 hrs 40 mins on garden

6th May - American Contra Dancing; house - 3 hours
7th May - Morning decorating (Lord of the Rings - 3 CDs); Fencing
8th and 9th May - Rest Days
10th May - Afternoon decorating (Lord of the Rings - 3 CDs)
11th May - Most of day spent decorating (Lord of the Rings - 3 CDS plus Pirates of the Caribbean) - have done less than 10% of ceiling, there must be an easier way of getting that painted paper off!!
12th May - Gym routine (see next post); 3 games of badminton; Scottish Country Dancing
13th May - Rest Day - have fever
14th May - Fencing - 5 bouts on piste - got some points!
15th May - Scottish Dancing - 18 dances
16th May - day socialising at the fencing competition
17th May - 1 hour on house; 2 hrs 40 mins on garden
18th May - 2 hours on house
19th May - 2 hrs 40 mins on garden
20th May - 1 hr in garden - finished clearing weeds!!

6th May - American Contra Dancing; house - 3 hours
7th May - Morning decorating (Lord of the Rings - 3 CDs); Fencing
8th and 9th May - Rest Days
10th May - Afternoon decorating (Lord of the Rings - 3 CDs)
11th May - Most of day spent decorating (Lord of the Rings - 3 CDS plus Pirates of the Caribbean) - have done less than 10% of ceiling, there must be an easier way of getting that painted paper off!!
12th May - Gym routine (see next post); 3 games of badminton; Scottish Country Dancing
13th May - Rest Day - have fever
14th May - Fencing - 5 bouts on piste - got some points!
15th May - Scottish Dancing - 18 dances
16th May - day socialising at the fencing competition
17th May - 1 hour on house; 2 hrs 40 mins on garden
18th May - 2 hours on house
19th May - 2 hrs 40 mins on garden
20th May - 1 hr in garden - finished clearing weeds!!
21st May - Fencing - One Hit Epee - 18 very short fights!
22nd May - 1 hr in garden - Come and Try It session

6th May - American Contra Dancing; house - 3 hours
7th May - Morning decorating (Lord of the Rings - 3 CDs); Fencing
8th and 9th May - Rest Days
10th May - Afternoon decorating (Lord of the Rings - 3 CDs)
11th May - Most of day spent decorating (Lord of the Rings - 3 CDS plus Pirates of the Caribbean) - have done less than 10% of ceiling, there must be an easier way of getting that painted paper off!!
12th May - Gym routine (see next post); 3 games of badminton; Scottish Country Dancing
13th May - Rest Day - have fever
14th May - Fencing - 5 bouts on piste - got some points!
15th May - Scottish Dancing - 18 dances
16th May - day socialising at the fencing competition
17th May - 1 hour on house; 2 hrs 40 mins on garden
18th May - 2 hours on house
19th May - 2 hrs 40 mins on garden
20th May - 1 hr in garden - finished clearing weeds!!
21st May - Fencing - One Hit Epee - 18 very short fights!
22nd May - 1 hr in garden - Come and Try It session
23rd May - 3 hrs in garden - the fine weather means I got a lot sorted

6th May - American Contra Dancing; house - 3 hours
7th May - Morning decorating (Lord of the Rings - 3 CDs); Fencing
8th and 9th May - Rest Days
10th May - Afternoon decorating (Lord of the Rings - 3 CDs)
11th May - Most of day spent decorating (Lord of the Rings - 3 CDS plus Pirates of the Caribbean) - have done less than 10% of ceiling, there must be an easier way of getting that painted paper off!!
12th May - Gym routine (see next post); 3 games of badminton; Scottish Country Dancing
13th May - Rest Day - have fever
14th May - Fencing - 5 bouts on piste - got some points!
15th May - Scottish Dancing - 18 dances
16th May - day socialising at the fencing competition
17th May - 1 hour on house; 2 hrs 40 mins on garden
18th May - 2 hours on house
19th May - 2 hrs 40 mins on garden
20th May - 1 hr in garden - finished clearing weeds!!
21st May - Fencing - One Hit Epee - 18 very short fights!
22nd May - 1 hr in garden - Come and Try It session
23rd May - 3 hrs in garden - the fine weather means I got a lot sorted
24th May - 1 hr in garden - two sets of tennis - first of the year

6th May - American Contra Dancing; house - 3 hours
7th May - Morning decorating (Lord of the Rings - 3 CDs); Fencing
8th and 9th May - Rest Days
10th May - Afternoon decorating (Lord of the Rings - 3 CDs)
11th May - Most of day spent decorating (Lord of the Rings - 3 CDS plus Pirates of the Caribbean) - have done less than 10% of ceiling, there must be an easier way of getting that painted paper off!!
12th May - Gym routine (see next post); 3 games of badminton; Scottish Country Dancing
13th May - Rest Day - have fever
14th May - Fencing - 5 bouts on piste - got some points!
15th May - Scottish Dancing - 18 dances
16th May - day socialising at the fencing competition
17th May - 1 hour on house; 2 hrs 40 mins on garden
18th May - 2 hours on house
19th May - 2 hrs 40 mins on garden
20th May - 1 hr in garden - finished clearing weeds!!
21st May - Fencing - One Hit Epee - 18 very short fights!
22nd May - 1 hr in garden - Come and Try It session
23rd May - 3 hrs in garden - the fine weather means I got a lot sorted
24th May - 1 hr in garden - two sets of tennis - first of the year
25th May - 40 mins in garden - otherwise a rest day - son's birthday and I have fever
26th May - 2 hrs on housework plus decorating - Return of the King and Pirates of the Caribbean - new steamer makes taking the paper off much simpler and easier

6th May - American Contra Dancing; house - 3 hours
7th May - Morning decorating (Lord of the Rings - 3 CDs); Fencing
8th and 9th May - Rest Days
10th May - Afternoon decorating (Lord of the Rings - 3 CDs)
11th May - Most of day spent decorating (Lord of the Rings - 3 CDS plus Pirates of the Caribbean) - have done less than 10% of ceiling, there must be an easier way of getting that painted paper off!!
12th May - Gym routine (see next post); 3 games of badminton; Scottish Country Dancing
13th May - Rest Day - have fever
14th May - Fencing - 5 bouts on piste - got some points!
15th May - Scottish Dancing - 18 dances
16th May - day socialising at the fencing competition
17th May - 1 hour on house; 2 hrs 40 mins on garden
18th May - 2 hours on house
19th May - 2 hrs 40 mins on garden
20th May - 1 hr in garden - finished clearing weeds!!
21st May - Fencing - One Hit Epee - 18 very short fights!
22nd May - 1 hr in garden - Come and Try It session
23rd May - 3 hrs in garden - the fine weather means I got a lot sorted
24th May - 1 hr in garden - two sets of tennis - first of the year
25th May - 40 mins in garden - otherwise a rest day - son's birthday and I have fever
26th May - 2 hrs on housework plus decorating - Return of the King and Pirates of the Caribbean - new steamer makes taking the paper off much simpler and easier. Badminton in afternoon, 3 games and Scottish County Dancing Party at night.
27th May - walk around Kingston looking at shops was the height of my exercise today - otherwise resting from yesterday.
28th May - decorating - all three Lord of the Rings CDs. Fencing in evening. Not many people so lots of practise. Didn't have a lesson with the coach but DH gave me a short epee lesson. Fenced epee against Tim and Tony and foil against Vil and Chris H.

6th May - American Contra Dancing; house - 3 hours
7th May - Morning decorating (Lord of the Rings - 3 CDs); Fencing
8th and 9th May - Rest Days
10th May - Afternoon decorating (Lord of the Rings - 3 CDs)
11th May - Most of day spent decorating (Lord of the Rings - 3 CDS plus Pirates of the Caribbean) - have done less than 10% of ceiling, there must be an easier way of getting that painted paper off!!
12th May - Gym routine (see next post); 3 games of badminton; Scottish Country Dancing
13th May - Rest Day - have fever
14th May - Fencing - 5 bouts on piste - got some points!
15th May - Scottish Dancing - 18 dances
16th May - day socialising at the fencing competition
17th May - 1 hour on house; 2 hrs 40 mins on garden
18th May - 2 hours on house
19th May - 2 hrs 40 mins on garden
20th May - 1 hr in garden - finished clearing weeds!!
21st May - Fencing - One Hit Epee - 18 very short fights!
22nd May - 1 hr in garden - Come and Try It session
23rd May - 3 hrs in garden - the fine weather means I got a lot sorted
24th May - 1 hr in garden - two sets of tennis - first of the year
25th May - 40 mins in garden - otherwise a rest day - son's birthday and I have fever
26th May - 2 hrs on housework plus decorating - Return of the King and Pirates of the Caribbean - new steamer makes taking the paper off much simpler and easier. Badminton in afternoon, 3 games and Scottish County Dancing Party at night.
27th May - walk around Kingston looking at shops was the height of my exercise today - otherwise resting from yesterday.
28th May - decorating - all three Lord of the Rings CDs. Fencing in evening. Not many people so lots of practise. Didn't have a lesson with the coach but DH gave me a short epee lesson. Fenced epee against Tim and Tony and foil against Vil and Chris H.
29th May - rest day, morning in bed, afternoon reading book, evening in pub!
Wicked!
30th May - rest day, morning wandering round shopping centre, afternoon watching son fence, evening quietly with family
31st May - start of new regime - see next post.

No whisky; cutting down on wine; fitday every day, 2000 calories; 25 carb max. Exercise every day if possible, house cleaning, gardening and decorating all count, as well as tennis, badminton, dancing, gym, fencing, and walking
and my new WAP 2 mile tape. Much better quality pictures and sound and the routine is much better so I will be sticking with this one for a while.

May 31st - weight 13 stone 10.6 lbs; 41% body fat (end of TOM)
Exercise: 2 mile WAP tape; 6 minute walk; 1 hour on house; 15 minutes in garden.
Fitday: Carbs - 24; Calories 1844
Percentage: Fat 66%; Protein 27%; Carbs 4% and Alcohol 4%

June 1st
Exercise: 2 mile WAP tape; 1 hr 10 mins on house; 2 sessions decorating - Fellowship of the Ring and the Two Towers
Fitday: Carbs - 18; Calories 2017
Percentage: Fat 72%; Protein 22%; Carbs 3% and Alcohol 3%

June 2nd
Exercise: 2 mile WAP tape; 1 hr 30 min on house; 45 minutes garden; Scottish Country Dancing 6 dances plus (danced some twice)
Fitday: Carbs - 35; Calories 1314
Percentage: Fat 65%; Protein 19%; Carbs 11% and Alcohol 5%

June 3rd
Exercise: 2 mile WAP tape; 20 mins on house; 2 hrs 30 minutes walk round town; 1 hr in gym (see separate post); English Country Dancing (several dances, can't remember how many)
Fitday: Carbs - 36; calories 1770
Percentage: Fat 69%; Protein 21%; Carbs 6% and Alcohol 4%

Mmm good calories are quite low but need to get those carbs down again tomorrow.

June 4th
Exercise: 2 mile WAP tape; 2 hrs 20 min on house; 2 hours fencing
Fitday: Carbs - 37; calories 1782
Percentage: 66%; Protein 16%; Carbs 7% and Alcohol 11%
High carbs again but I seem to be losing weight at a good rate so I'm going to stick with this level!!

June 5th - Weight 13 stone 8 lbs
Exercise: 2 mile WAP tape; morning supervising fencing competition; afternoon Scottish Country Dancing; 40 minute walk on the downs in the evening.
No fitday: unable to compute or even remember exactly party food - didn't have too bad a day but will start again tomorrow.

Short gym session.

17 minutes treadmill - 1 mile
6 minutes upright bike - 1 mile

Fitball routine

4 kgm dumbells exercises on arms

Footwork for fencing

Next 6 days propose to do 2 mile WAP tape plus local walk/jog every day.

June 6th - weight 13 stone 8.6 lbs; 41.5%
Exercise: 2 mile WAP; 30 mins house; 14 mins 29.40 secs - 225 steps jog - see post 61
Fitday: Cals 1542; Carbs 26
Percentage: Fat 54%; Protein 13%; Carb 5% and Alcohol 27%


June 7th
June 8th
June 9th
June 10th
June 11th
June 12th
June 13th
June 14th
June 15th
June 16th
June 17th