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Wednesday, November 23, 2016

How to Lose a Belly When You're 42 (part 14)

Monday
Weight: 10st 9lbs
I was a bit disappointed to learn that I weigh exactly the same as I did last Monday. I tried to convince myself that I've lost some fat and gained some muscle but it didn't work..
I cycled to work and back and then went for a run. It was quite a mild night so I got very sweaty early on. I bumped into Auntie Sally out on a walk and she was perspiring too!
It was a slow run but I felt okay when I got back.
I cooked eggs for the family and then put my feet up.
No junkfood, no alcohol.

Exercise

Cycled to work and back
Run: 4.7 miles at 10:48 pace

Food

2 x wholemeal toast with peanut butter
Pineaple juice
2 x cups of redbush tea
1 x cup of Earl Grey
3 slices of banana malt loaf
2 bananas
1 satsuma
Leftover stir-fried chicken pieces
Mexican scrambled eggs (peppers, onion, homegrown tomatoes, tortilla, mushrooms) with homemade potato wedges from Mom's allotment.

Alcohol

None

Tuesday

Weight: 10st 8lbs
Due to car issues, I could only ride my bike to work today, then I had to put it in the back of my Fiat and drive home. In the evening, I went to pick up the amplifier and mixing desk I need for the quiz on Saturday night. I had to drive to Redditch and back. By the time I got back home and scoffed a late dinner, I was far too tired/lazy to do a weight lifting session.
I watched a bit of TV and wasted an hour on the Playstation. I went to bed just after midnight but unfortunately I couldn't get off to sleep. I just lay there looking at the ceiling. The last time I remember checking the time it was 3:30am...
No junkfood, no alcohol.

Exercise

Rode to work (4.6 miles)

Food

2 x wholemeal toast with peanut butter
Glass of pineaple juice
Redbush tea
Banana
Handful of mixed nuts
2 fresh plaice fillets with tomatoes, rice and vegetables.

Alcohol

None

Wednesday

Up at 6am after about 2 hours sleep (if that)
I had to drive today
Back at home, I did a weight lifting session and managed to lift heavier than I did last week.
I cooked for the family. In bed for 10:30!
No junkfood, no alcohol.

Exercise:

Press ups: 100
Triceps dips: 100
Leg raises: 100
Deadlift (54kg): 5 sets of 5 reps
Side raise (6.5kg): 5x5
Front raise (8kg): 5x5
Squats (37kg): 5x5
Curls (37kg): 5x5
Overhead Press(29kg): 5x5


Thursday 

Weight: 10st 7lbs
Rode in to work in my shorts because I can't find my winter riding trousers. It was a cold experience!
I had malt loaf for lunch and then picked at nuts and fruit.
In the aferternoon, I took the Sports and Leisure group to the sportshall. After our usual warm-up (which the lads now take in turns to lead themselves) we did 2 rounds of circuit training. One of my students is about to take his kickboxing black belt grading in 10 days time. He was desperate to show some moves to the class so I let him have the last 10 minutes of the day to demonstrate and teach the group some techniques. The speed of the guy is incredible! I wouldn't have a hope against him in a fight and I don't think anyone else at our club would either, apart from Sensei Ronnie of course. At only 16, this kid has a very bright future ahead of him. His dedication to training is obvious - he'll probably have his own dojo before he's 25.
Rode home very very hungry!
Dinner was chicken and pasta.
After dropping my Dungeons and Dragons players home I started weightlifting at about 10pm. I replaced yesterday's deadlifts and OHP with DB curls and Shrugs.
At 11, I slumped on the couch with muesli and Playstation. I actually fell asleep with the controller in my hand...
No alcohol, no junkfood.

Exercise
Cycled to work and back
Leg raises:100
Push ups: 100
Triceps dips: 100
Shrugs (48kg): 5 sets of 5
Curls (37kg): 5x5
Squats (37kg): 5x5
Dumbbell Curls (17kg): 5x5
Side raises (6.5kg): 5x5
Front raises (8kg): 5x5

Food

2 x Wholemeal toast and peanut butter
Redbush tea
Apple and orange juice
Malt loaf
Nuts
Banana
Plum
2 x chicken breasts with pasta
Bowl of muesli with semi-skimmed milk.

Alcohol

None

Friday
We had to attend a meeting in Digbeth again this Friday. unfortunately, the roads were very frosty in the morning so, rather than risking a 25mm or 30mm tyre in those conditions, I chose the mountain bike with its 2.4 inch tyres!
Big mistake.
The bike is heavy. I'd forgotten just how heavy. Coupled with the massive knobbly tyres this meant I was very slow and working very hard. To get back in time for karate meant I had to push really hard. I was very tired and very sweaty when I got back home.
It was worth it though, the karate training tonight was excellent - reminding me of my first dojo 17 years ago when we practised basic techniques over and over to improve them and to develop our fitness and stamina. I came away happy!
At home, I ate sensibly and didn't drink alcohol.

Saturday

I got up in time to ride my bike but decided it would be too frosty/icy on the roads. I went for a run and covered a slow 4.7 miles without stopping or walking. 


My excuse/reason for not riding in the cold.

In the evening, I was the 'quizmaster' for a pub-type quiz to raise funds for Mouse's trip to Ecuador. We held it at Wilmcote Village Hall and there were about 50 people in attendance. I don't think I did a very good job. Everyone thought it was too hard (apart from the eventual winners!) and I think I was too serious as a compere for the evening. I should have put some jokes in there.
I had a few beers during the evening and and opened some wine at home.

Sunday

We attended a very enjoyable lunch for our friend Mark's birthday. We met family members at the Rose and Crown and I was disappointed by the lack of local ales. However, Jonnie and I opted for Hobgoblin which was very welcome. After three of these I was ready for my three course dinner. It was top quality fare: a very tasty soup followed by THE best Sunday chicken lunch I've had in a restaurant. The pudding was a fantastic millionaire shortbread accompanied by chocolate ice cream. All for £17! Highly recommended. After not being allowed to pay for our dinner, Lucy and I went home where I opened another beer...and then some wine...


Summary
Another failure of a week. It was all going splendidly until Saturday night when I got a bit carried away and stayed up until 2am. After that, I was on a bit of a mission...

Monday, November 14, 2016

How to Lose a Belly When You're 42 (part 13)

Monday
Weight: 10st 9lbs
Cycled in to work and back.
In the evening I did a weight lifting session before cooking dinner.
No junkfood, no booze.

Exercise
OHP (29kg): 5 sets of 5 reps
Side raise(6.5kg): 5x5
Barbell curls (36kg): 5x5
Squats (36kg): 5x5
Dumbbell curls(17kg): 5x5
Front raise (8kg): 5x5
Press ups: 100
Leg raises: 100
Triceps dips: 100

Tuesday
Weight: 10st 7lbs
Cycled in to work and back.
Dojo was a group basics session followed by low grade kata.
Homemade curry.
No junkfood, no alcohol

Wednesday
Weight: 10st 7lbs
Drive to work.
Home for a cold, cold run. For some reason, I went out without my hat. My ears were freezing! They were so cold that it gave me a headache! I wasn't even sweating when I got home after 4 miles.
Shepherd's pie
One bottle of Guinness.
No junkfood

Exercise

Run: 4.3 miles at a very slow 10:56 pace


Thursday

Weight: 10st 8lbs
Cycled in to work and back.
I did a fitness session with the Sports and Leisure group in the afternoon. I joined in with the warm-up (LOTS of running), the martial arts, and then the football. I was pouring with sweat when I finished - my clothes were sticking to me. Good workout!
At home, before playing Dungeons and Dragons, I scoffed a big helping of homemade chili. Then, Will the nextdoor neighbour brought some fresh pasta round and I couldn't resist.
After dropping everyone home, I got back at 10 and simply couldn't face any weightlifting. I switched on the PS4...
No sugary food, no alcohol

Friday
We had a meeting at a different campus in the afternoon so this morning I swapped the Raleigh for the Specialized. By cycling to Hall Green, then to Digbeth and then back home I covered a total of 16.4 miles (mostly in rush hour.)
Tonight's Karate session was a back to basics lesson - hardly any combinations, just making sure we had our blocks, kicks and punches correct. The big problem was the amount of young people everywhere. The were several times where I had to stop a technique for fear of hitting one of the kids. We need a bigger dojo or separate adult lessons. There are too many there on a Friday night now.
Home for the second beer of the week - Aldi's own Medusa! Tasted like a fizzy Vimto.
Lucy had made a fabulous homemade Chinese dinner, so I had two helpings of that followed by two more beers. Bed at 11.

Exercise
Cycled to work and back (16.4 miles)
One hour of Karate training

Food

Cornflakes with semi-skimmed milk
Apple juice
2 x redbush tea
Banana
Homemade Chinese chicken with stir-fried vegetables and egg-fried rice.

Alcohol

2 bottles of ale
1 bottle of stout


Saturday
Weight: 10st 7lbs
The weather was far too wet for an enjoyable ride, so I settled for a weight lifting session. For some reason I struggled to get through the program in the hour I'd allowed myself, but I did it. I had a pleasant ache in the muscles for the rest of the day.
I spent most of my Saturday at the computer completing the questions for a quiz I'm hosting to raise money for Mouse's World Challenge holiday to Ecuador. In the evening, Jane (the cake lady) and Eric came for dinner so I had a few ales while being sociable (and staring at celebrities dancing on TV.)
Bed at 11.
No sugary food.

Exercise
100 push ups
100 triceps dips
100 leg raises
Squats (36kg): 5 sets of 5
Curls(36kg): 5x5
Dumbbell curls (17kg): 5x5
Deadlift (54kg): 5x5
Shrugs (48kg): 5x5
Side raise (6.5kg): 5x5

Food

Bacon and scrambled eggs with wholemeal toast and homegrown tomatoes
Banana
Tuna and homegrown tomatoes with noodles
Chicken with sweet potato fries, lettuce, homegrown tomatoes, stir-fried vegetables and couscous

Alcohol

3 ales
Half a glass of cider


Sunday
Cheat day!
Today I was manning a table at a tabletop sale at Alderbrook School - raising funds for Mouse's World Challenge. Due to lack of space in the car, I opted to cycle the 2.7 miles to the school! Cycling in jeans is uncomfortable...
I thoroughly enjoyed myself selling old tat to the public and spending the day with Jane (the cake lady), Mouse and her friends.

Tat for sale!

I cycled home to scoff some chicken and get ready for karate.
At the dojo, we concentrated on basics and kata in order to prepare for the gradings next month.
Martha says she doesn't feel ready for the grading (she hasn't learned her new kata) but I'm going to go for it.
Back at home, I indulged in some cheat day foods (cookies, yay!) and had a drink.
Bed at 11pm

Exercise
Bike ride : grand total of 5.2 miles!
One hour of karate training.

Food
Lots of stuff that's bad for me.

Alcohol
2 ales 
A large whisky before bed.


Summary
Quite possibly my most successful training week since May.
I didn't drink too much and I only indulged in junkfood once. 
I'm not running as far or lifting as heavy but I'm sure I can change this before the end of the year!

Tuesday, November 8, 2016

How to Lose a Belly When You're 42 (part 12)

Monday
Weight: 10st 9lbs
I cycled in to work today. It was quite hard going on the Raleigh after spending the last two weeks on the Specialized. At work, I ate some malt loaf and fruit. I've been feeling crap all day - I just put this down to too much beer last week and not enough exercise.
Cycled home to do a weights session and then make my Mexican scrambled eggs.
No junkfood, no alcohol.
I'm determined to get it right this week...

Exercise
Cycled in to work and back (9.2 miles)
Press-ups: 100
Leg raises: 100
Triceps dips: 100
OHP (29kgs): 5 sets of 5 reps
Side raises (6.5 kg) 5x5
Bar curls (36kg): 5x5
Squats (36kg): 5x5
Deadlifts (54kg): 5x5
Front raises (8kg): 5x5

Food

2x wholemeal toast with peanut butter
Glass of apple and mango juice
4x cups of redbush tea
Three slices of malt loaf (no butter!)
Apple
Banana
Mexican scrambled eggs (peppers, homegrown tomatoes, onions, mushrooms) with potatoes from Mom's allotment.
1 coffee

Alcohol

None


Tuesday

Weight: 10st 8lbs
Cycled in to work. At college, I found time for some malt loaf and a banana but I didn't drink as much water as I wanted to.
Cycled home.
It was a chaotic lesson at the dojo tonight. Sensei Gary did a great job of controlling all the karateka, most of whom were kids. We did a long warm up where I worked with a young black belt. After that, we focused on kata where I got to perform Basai Dai about 5 times. Got a bit sweaty.
At home, fish and rice for tea.
I'm absolutely aching for a glass of good beer but I'm determined to train hard this week. I'll sip some water instead...
No junkfood, no alcohol.

Exercise

One hour of karate training
Cycled to work and back

Food

2x wholemeal toast with peanut butter
Glass of apple and mango juice
3x cups of redbush tea.
3 slices of malt loaf
Banana
2x plaice fillets with savoury rice and green beans.


Wednesday

Weight: 10st 7lbs
Resting heart rate: 48 bpm
I had to drive to Handsworth today. For lunch, I had some fruit and nuts and malt loaf.
Back at home, I went for a run. It was a cold evening (only 6 degrees according to the BBC) so it was a bit of a shock running around in shorts. 4.3 miles later and I was sweating buckets! I'm glad I managed to run for 45 minutes without stopping or walking.
Back at home, Lucy had made a delicious all day breakfast. This was very tasty but not really training food! I'll be surprised if I've lost any weight today.
After this, I slumped on the couch feeling very full and satisfied!
No sugary foods, no alcohol.

Exercise

Run: 4.3 miles at 10:17 pace.

Food

2 x wholemal toast with peanut butter
Cup of redbush tea
Glass of apple and mango juice.
2 handfuls of pistachio nuts
Apple
Three slices of malt loaf.
All day breakfast: potato waffles, beans, fried egg, tomatoes, sausages, mushrooms.

Alcohol

none

Thursday

Weight: 10st 7lbs
I had to drive to work again today.
I ate healthily at college despite the amount of lovely looking cakes on offer in the staff room!
I did a bit of exercise with the sports group - just the last round of circuit training (push ups, skipping, bench steps, medicine ball exercises etc) and then 10 minutes of stretching/yoga.
I was going out straight from work so I grabbed a slice of lasagna from the staff canteen to keep me going.
Tonight, we attended Mouse's awards evening at school where she was presented with an Outstanding Achievement for Three or More Subjects: she won in drama, PE and religious education. I was very proud of her drama and PE results!
Back at home, Lucy sensibly decided it was too late to eat but I ended up having a bowl of home made chili before bed. The dreams later that night were horrifying!
No sugary foods, no alcohol.

Exercise

One round of circuit training

Food

2x wholemeal toast with peanut butter
Cup of redbush tea
Apple and orange juice
Banana
Three slices of malt loaf
Homemade beef chili with wholewheat pasta

Alcohol

none


Friday

Weight: 10stone 7lbs
Cycled in to work. 
At lunch time I had to attend a meeting in Digbeth so I jumped on the bike again. After three slices of malt loaf and an utterly pointless 2 hour meeting, I cycled back home. It was quite a hair-raising experience racing through the rush hour traffic in Sparkhill - I found myself riding a little more aggressively than I usually do...
Tonight's karate session was taken by Sensei Ronnie Christopher. For me, the highlight of the evening was when he asked the people watching (parents of the kids in the class) to keep quiet while we were training! I feel like I've been waiting for this moment for the last three years! In fact I talked about it on my blog in 2014 here.
In glorious silence, we were able to concentrate on our new kata: Hangetsu. 
I remember fist learning this kata under the tutorship of Sensei Paul Hexley. He explained that this kata was originally performed bare-chested to show the musculature of the karateka. Although I can't find any reference to this online, I have no reason to doubt him.
Tonight, leaving our gi in place, we went through the kata twice with Sensei Ronnie and then he let us perform it on our own. I was convinced I knew it so I added a bit of performance - and messed it up royally, even my kiai was in the wrong place! Struggling on, I messed up again and ended up copying the others. WTF?
After that, my confidence dipped and I was feeling quite downhearted. I tiptoed through it again, this time taking care to follow the others but still messing it up!
For the fifth and final time we were to go through Hangetsu, I had a little word with myself: I could either go home feeling disheartened and disappointed or I could go at it hard and perform the kata of my life! So I chose to give it my all...and fucked it up massively. Even Sensei Ronnie came over to point out that there were moves missing from my kata.
I went home with down-ears and my tail between my legs...
In the evening, Lucy and I went across to the Harvester for dinner and I had a couple of crap beers.
I'll be glad when it's Saturday...

Exercise

Work and back (about 14 miles today!)
One hour of karate training.

Food

2 x wholmeal toast with peanut pbutter
2 x cup of redbush tea
Glass of apple and orange juice
Three slices of malt loaf
Salmon with rice and peppers
Bag of crisps

Alcohol

1 and a half pints of flavourless cold ale (I left half on the table.)
2 bottles of ale
Half a bottle of red wine

Saturday
I messed up again.
I woke up with a rubbish headache and spent most of the day moping around the house and lying on the couch.
In the evening, we visited our next-door neighbours and set off some fireworks. They fed us chili and rice, pudding, and lots of ale.

Sunday
The day of the Ruach Karate club competition!
Martha and I went off very excited but also nervous. We had entered ourselves for the fighting and kata (technique) events. Of course, I had a mild hangover and not enough sleep. My preparation for the event could not have been worse.
The competition itself was very good. A little chaotic at times but very spirited and friendly with loads of encouragement from everyone. Sensei Ronnie is a marvel both as a karateka and a teacher. He left no-one out and made everyone feel good about themselves. One competitor with learning difficulties was 'progressed' into the second round of the kata competition and he could not have been prouder or happier.
Martha came up against some very stiff competition. She was knocked put of the kata competition in the first round by a black belt. I won my first two rounds and then met the same black belt, who went on to win the competition, in the semi final. That's how I won my bronze medal!

Some of the veteran competitors!


Awarded with my bronze medal.


In the fighting, Martha lost out to two black belts but still came away with a bronze medal. 
I won my first fight but lost my second fight 1-2 to a black belt.



My second fight - I ended up losing 1-2 (don't let the blue belt fool you - I was fighting a black belt!)

With Sensei Gary's organisation and Sensei Ronnie's passion and skill, the day was a roaring success. Sensei Mark did a great job of refereeing the fighting with compassion and encouragement.
A superb family day.



Summary
The story repeats itself - a great week of training followed by a weekend of drunkenness and laziness. 
I'm going to get my head out of my ass and start training hard: Next year, the club karate competition will have a very different result for me - I'm going for gold!