Fat Loss Training - Week Five

Monday

I drank my pint of water before staggering out of bed.

I did the work thing.

After work, I hurled some weights around in the man cave for an hour and then cooked a marvellous beef chilli for the family. I scoffed two bowls.

Surprisingly, after last week's beer intake, I still managed to hit my weight loss goal for the fourth week in succession. Must keep it up!

No alcohol, no junkfood, weight training

Tuesday

I cycled in to work on the fast bike. After work, I took the long way home through the country lanes. I felt strong, was convinced I had a tailwind, and pressed hard on the pedals. I got home after 15 miles with an average over 15mph. I'll take that.

I did feel guilty for not going over to the dojo tonight, but I felt I needed the fresh air, and to see the sky for an hour.

In other news, I had a lovely text conversation with my original Karate instructor, Sensei Paul Hexley, who was awarded his Yondan (4th Dan) grade today.

Back at home, Lucy made a fantastic dinner and I drank water.

No alcohol, no junkfood, cycling.

Wednesday

The BBC and the Met Office both agreed that there would be a 90% chance of heavy rain between 7 and 8 which is when I cycle to work. So I left the Lycra at home, put my shirt and trousers on, and got in the car with Lucy. And it didn't rain.

My second day of teaching GCSE. English in the morning was still a monumental struggle with learners refusing to read out loud and the whole class looking like they were being punished. I resisted the urge to jump off a cliff and struggled through to the end. Maths was a bit better with at least a few smiles and the beginnings of banter. Maybe it will get more fun as the weeks continue. The good thing is that the behaviour was exemplary and everyone did their best with the written work.

After lessons, James and I dashed to the gym. There were 5 of us in their today but, despite some waiting around for equipment, we managed to get the workout done in just under an hour. I'm very pleased to report that tonight I equalled my all-time best lift for bench press - and I'm 51 this month!

After this, it was back in work mode as Lucy and I struggled under the mountain of marking, spreadsheets, emails and reports.

When we eventually got home, it was definitely beer o'clock!

3 beers, no junkfood, weight training

Thursday

In the car again today because I had to take some parcels to the Post Office after work. I got loads done at college, but nowhere near enough! After work, I drove home and got stuck into some weight training straight away. I did a solid lift and after an hour I was aching all over, but in a good way.

Instead of having plenty of water and protein to fuel my muscles, I drank three ales...

I made chicken and mushroom stir fry for myself and Lucy.

3 beers, no junkfood, weight training

Friday

I cycled in on the road bike. 

I got loads of planning done, marked work, and attended two meetings. After all that fun, I went out to the bike shed to discover a front tyre puncture. Zed from security happened to be there at the time and he explained that there is someone puncturing tyres in the bike rack this week. He suggested keeping my bicycle in the staff room until further notice. 

I put a new tube in. It only took me about 5 minutes while talking about cricket with Zed. Then I raced home to get ready for karate.

I was the instructor in charge tonight. There were over twenty students, nearly all of whom had successfully graded last weekend and were now eager to learn their new kata. I also had two white belts and two beginners in track suits. I had two brown belts, one of whom was ready to learn her new kata! I was a bit stuck. How could I teach 6 different kata in one lesson and keep everyone involved? There obvious answer was that I couldn't! So I did a high-energy training session with millions of kicks, punches and plenty of pad work. We even did two line-ups at the end where I tried to convince young people that it was okay to punch me in the stomach. One youngster even asked me "Hit you as hard as I can?" 

Hopefully, everyone went home happy and a bit sweaty. I know I did.

I shocked my liver by not drinking beer!

No alcohol, no junkfood, Karate

Saturday

In the morning, Lucy and I walked the dog around Earlswood lakes. We did the whole place and back again - it was 10,500 steps. After lunch, I went to the Karate dojo and blasted my students through kihon, kata and kumite. I was disappointed by the silly behaviour from some of my students, but maybe I am expecting too much from them? They are children, after all, and they won’t necessarily have the same reverence for the art as I do. They are having fun with their friends in the dojo - what a great start in life!

After that, I did a load of ironing before taking Mouse to her friend's house. After Strictly Come Dancing, I was summoned to pick her up again! I ended my evening with a large Scotch and some video gaming until midnight!

Alcohol, no junkfood, 10,000 steps, Karate

Sunday

I bounced out of bed ready for a bike ride with chaps. We met up at Jonnie's place and then headed out on our Luddington ride. It was a little chilly and I was wearing three layers and my Autumn gloves. I still had bare knees though. Jonnie surprised me by wearing his tights!

Jonnie also surprised me by being a lot stronger than he had been for weeks, maybe months. Mark was also full of beans and did a lot of work on the front (and off the front!) He is still struggling to find a pace that we are all comfortable at, but that will come with experience (and I know I don't always get it right!)

There was a fantastic chocolate cake waiting for us at Wilmcote. After chats with Jane, we climbed back on the bikes, kept the pace high, the chaps let me win the sprint, and we were all back with a very healthy average of 14.6mph over 42 miles.

Back at home, I enjoyed lunch, a coffee, and some dark chocolate (it's amazing what you can find in the man-cave) and then got on with another load of ironing. After that, I did two hours of marking until I decided it was beer o'clock!

Beers, junkfood, cycling

In summary, four boozy nights were offset by exercising everyday and only allowing myself to indulge in junkfood on Sunday. Not bad, but still need to keep an eye on the drinking...

Fat Loss Training - Week 4

Monday

Cycled to work.

Did work stuff.

Cycled home. In the man cave I did an hour of heavy weight training during which I hurt my left arm. I've looked it up on the interwebs and it appears that the muscle I've strained is called brachioradialis. But I'm probably wrong. Anyway, it hurts. I managed to finish my exercises and even improved slightly from last week.

I jumped on the scales today and was pleased to find that I had hit my weekly weight loss goal again. I just have to keep this going for another 14 weeks!

It was my turn to cook dinner for the family and I enjoyed some beers while cooking and eating.

3 beers, no junkfood, weight training

Tuesday

I just have too much to do at work. I've teaching from 9 until 4:15 and I still have loads of marking to do including other teachers' marking (don't ask.) Plus, I'm getting ready to teach my first ever GCSE lessons tomorrow. To this end, I got in the car with Lucy with the idea that we stay as late as possible to get as much done as we can.

By the time the college was closing, I had my worksheets ready for the morning but hadn't started marking yet. The marking went in my bag to take home...

At home, Lucy and the girls went out to dinner and I went out to do 15 miles on the bike. Back at home, I had my dinner while swotting up on my GCSE maths and doing some more marking. I called it a day at 9:40pm and wrote this blog entry instead.

no alcohol, no junkfood, 15 miles of cycling.

Wednesday

Alarm. Water. Brekkie. Cycled to work.

Today was my first GCSE lessons (English and then maths). It was also the first time in a loooooong time using someone else's lessons plans and schemes of work. It didn't suit me. We covered most of the content, but I was so focused on lesson structure and delivering the aims and objectives that I struggled to make the lesson engaging. I was a rather boring teacher. Happily, the students were awesome and seemed to put up with me. At least they came back after lunch!

I cycled the long way home and covered 15 miles in just over an hour.

At home, I thought I deserved a beer, but then realised that I had to pick up Martha from a restaurant later in the evening. So I drank water and made chicken and mushroom tagliatelle for the family. 

I collected Martha from her night out and then watched England lose a rain-soaked T20 against South Africa. In Wales. Why play cricket in Wales in September?

No alcohol, no junkfood, 15 miles of cycling

Thursday

I woke up at 5:33am for no reason. I measured my resting heart rate: it was exactly 50bpm. According to the app I'm using, that's 'normal'. I remember, about 14 years ago when I was still mountain biking, my resting heart rate was graded as 'Olympian'.

Normal

I drank my pint of water, had brekkie, and then set up my weights for a session when I get home tonight. My left arm is still sore but I'm going to strap it and see if it holds. I used the car for work today.

After work, I did my usual heavy (for me) weights session and the arm held. I had covered it in Deep Heat and strapped it and it seemed to do the trick. I even managed to lift a little more than I had on Monday. After this, I sipped beer while waiting for dinner.

3 beers, no junkfood, one hour of weight training

Friday

Alarm, water, breakfast, bicycle.

It was a bit chilly this morning so I opted for full finger gloves on the bike. It made me a bit sad to think that the next time I'll feel warm on the bicycle will be in April. Probably. I wish global warming would hurry up.

Work. Was. Insane.

A never-ending avalanche of spreadsheets, emails and stressed staff. Communication is terrible, teachers close to tears, teachers in tears. I even got told off today!

The only way I can get through it with my sanity intact (sort of) is to keep in mind two things:

• To do the best I can in the time I have available.
• To prioritise the students. 

I was glad to get on the bicycle and hurt my legs racing home. I jumped in the shower and then headed to the dojo. Tonight was a grading overseen by Sensei Gary Beggan. Some of our wonderful young people (and not so young!) were grading for their next belt. It was an honour to be part of it. To see everyone striving to do their best and enjoying themselves put the rest of the day in perspective. A wonderful hour and a wonderful experience to be involved in.

It goes without saying that beers were involved with my dinner tonight!

3 beers, no junkfood, Karate

Saturday

After my pint of water, I got up early and drank coffee. Just me and the morning.

A little later, I made breakfast for myself and Lucy. We had bacon and eggs with tomatoes grown in her greenhouse.

After breakfast, we drove out to Tyseley Locomotive Works to enjoy a tour by Vintage Trains. It was a slow, relaxed, informative tour of the original sheds and engines by a team of dedicated and knowledgeable chaps. I enjoyed looking at all the wonderful engineering, and I got to take a few photos too.

Vintage

After the tour had ended, we headed home and I had some lunch before I went along to my Karate session at Shirley Village.

Today was the first grading after the summer. Sensei Gary was in charge and he had me leading the warm up at the start, and then handing out new belts at the end. I am very pleased and proud to report that all of my students passed with a distinction!

Back at home, Lucy and I had dinner and then watched the T20 Blast finals on TV. Obviously, a few drinks were involved! Cheers!

Alcohol, no junkfood, Karate

Sunday

With Mark away, and James otherwise engaged, I headed out into the lanes with Jonnie. The Karate gradings continued today and I was needed to help out at Kings Heath at 1pm. With this in mind, Jonnie and I couldn't do our usual full ride down to Wilmcote and back. Instead, we put together a route that went down the Petticoat Route and then cut across East to join one of our routes home. In total, we covered 27.7 miles and got home before the rain came! 

At the first grading, the atmosphere was electric! Students cheering each other on, working really hard and showing the very best karate spirit. As soon as I walked into the dojo I was struck by what looked like competition-standard team kata - by a group of white belts! Astounding!

While the grading itself was conducted by Sensei Gary, I was in charge of three little beginners aged 5, 4 and 2. I managed to hold their attention for about half an hour before we decided to sit down and watch the grading results and the new belts being handed out. (I believe sweets may have been distributed by myself and the 2 year old 🙂).

Back at home, I scoffed some lovely homemade fishcakes before spending 2 hours on spreadsheet and emails for work. After this, I was back in Karate mode, back in my karategi, and back in the car.

This time, I met up with Sensei Gary at Tudor Grange Leisure Centre for the final grading of the weekend.

Again, the standard was high, we had lots of success, and one of my Saturday students achieved a distinction!

Back at home, we had dinner and I drank a few ales. Cheers!

3 beers, no junkfood, Cycling, Karate

In summary, it was a successful week, but not great. I exercised everyday, successfully working around my arm injury, and didn't have any junkfood at all. However, I drank for 5 out of 7 days which is only going to hold me back on my weight-loss journey... 

Fat Loss Training - Week Three

Monday

I woke up feeling particularly tired and groggy after a rubbish night's sleep. Drinking on a school night...

I drank my pint of water and then trudged downstairs for toast and coffee. I cycled in to work with a lovely tailwind behind me. 

Today was the first day of teaching. It was a bit stressful because of some communication problems and the staff room was a little disheartened. However, by the end of the day, there were 15 young men in my classroom and we found ourselves getting some stuff done and having a bit of a laugh. I left work in a good mood. I cycled home to make dinner (homemade bolognese) and then started a weight training hour. I'm pleased to find that I improved a little bit and managed more reps than last week. Always moving forward!

I got on the scales today. I was deeply shocked to see that I had reached my weight loss goal for the second week! I honestly thought I'd ruined my chances because of the amount of days I drank alcohol last week. I'm determined to be more sober this week!

After dinner, I did the washing up and drank water!

No alcohol, weight training, no junkfood

Tuesday

6:10 alarm, pint of water, up for breakfast. I cycled in to work on the road bike.

Today I taught a group of teenagers studying on our Care course. It was good fun and the morning was over in a flash. This afternoon I was shuffling papers and building spreadsheets.

I cycled home on the road bike but took an extra detour into the country lanes. I eventually covered 15.1 miles at 14.4mph. I got home a bit sweaty. That was 19.7 miles of cycling for the day.

This evening, I took Martha to a hospital appointment while Lucy prepared dinner. We got home to enjoy chicken stir fry with loads of rice.

I drank water!

No alcohol, no junkfood, cycling.

Wednesday

Alarm, water, breakfast. It was a struggle just to open my eyes this morning...

It was a very wet morning and I didn't take much convincing to jump in to the car with Lucy. I didn't fancy cycling home later in soaking wet clothes (and shoes). 

I volunteered to take the Construction group this morning. We had some fun stacking timber and drilling holes, while wearing second-hand safety boots and hi-vis vests.

In the afternoon - a short GCSE maths meeting. Then at 4, I met James in the gym for our weekly one-hour workout. I'm pleased to report that James is still taking it seriously and going hard at it. It's good to see. I hope I'm still doing that in ten years time.

I did my raises and rowing and push ups and pull downs and incline presses. And then it was time for the bench press! I'm still trying to match my personal record which I set in June. I hate the feeling of going backwards and not progressing. Today, I was only two reps off my PR at the heaviest weight I've ever lifted. Happily, James was spotting me when I went for the record. When I failed, he had to take some weight off the bar before I could push it off my chest to escape!

Lucy and I went home, and I made a chicken and mushroom stir-fry and drank water.

No alcohol, no junkfood, weight training

Thursday

In the car again for work. After college, Lucy and I did a big shop at Tesco. Back at home, I set up my free weights for an hour of weight training.

Tonight, I managed to improve a little bit on Monday's effort and I got all the exercises done in well under an hour too. This was all while listening to the TMS team as England struggled against South Africa in the second ODI of the series. After I put the last weight down, I quickly retired to the couch, put Sky Sports on the TV and cracked open a beer.

England lost.

3 beers, no junkfood, weight training.

Friday

I struggled this morning, but I still drank my pint of water before clambering out of bed for a huge bowl of muesli. I jumped on the bike and was at work by 8am.

Today was intense. I have so much planning, enroling and marking to do that it was actually impossible to do it all. I managed to keep calm and just stuck with my plan of doing as much as I can in the time I have to do it. Anything else is just panic that doesn't help.

I cycled home with a rucksack of unmarked assessments.

The Karate dojo was great fun tonight. Lots of young people training hard, laughing with friends, developing their confidence and making lots of noise. I was glad to be a part of it.

Tonight, Lucy did a brilliant job of having my dinner ready as soon as walked in the door! I decided to drink milk instead of beer tonight.

no alcohol, no junkfood, Karate

Saturday

This afternoon's Karate session was the last one for my students before their grading next week. Sensei Gary took charge and I helped him to prepare them for kihon combinations, kata and sparring techniques. I even got to join in for the kumite and got a bit sweaty!

As soon as I got back home, I got changed and Lucy and I drove off to meet Mark, Jonnie and Sally at James' place for a barbeque! It was a very pleasant evening with lots of banter, great food and drink and a lovely warm evening. Most importantly, we got to meet James' daughter and grandson for the first time!

As the designated driver, I drove the gang home at about 10pm, and then went straight to bed!

No alcohol, no junkfood, Karate

Sunday

Up at 7:00 for tomatoes, bacon and eggs. The tomatoes were fresh form Lucy's greenhouse! A large coffee, a quick service of the bike (tyres and lubricant) and then I was off into the lanes with James, Jonnie and Mark. As we agreed yesterday, we set off on our relatively new Scarface route which takes us down Weatheroak Hill, up Scarfield hill, up the Astwood Bank climb and then though some lovely lanes until we join up with our original Coughton Route. Today I was feeling very spritely and injury-free so I enjoyed throwing myself up the climbs. We then took a shortcut up to the Billesley Wall and then to Wilmcote for wonderful coffee cake.

It had just started to rain when we got there. 

Jane had a job for me: I had to empty two rather heavy garden pots. Happily, Mark volunteered to help me - I couldn't have done it on my own! While we were enjoying our coffee and cake, Lucy and Martha turned up. We all had a good chat and then the boys and I set off home. Or rather, we tried to - Mark had some trouble with his chain getting caught under the chain guard, and this took us a little while to sort out. Eventually we got going for the last push home.

Here comes the rain!

The roads were wet but we managed to get almost home before the real downpour started! We all got rather soggy and were rather amused to notice that when we got back to Jonnie's place, it stopped raining!

After an afternoon of ironing (while watching Three Body Problem - highly recommended to fellow sci-fi nerds) I drove over to pick up Lily and then came back to collect Martha, Mouse and Lucy. We headed off for dinner at The Drum and Monkey in Dorridge. It was a nice enough place with decent service and nice grub. I had my first ever alcohol-free beer. It was okay, a bit like a bitter but without any sharpness at all. The only strange thing about the experience was that the waitress would talk to and prioritise Lucy and the girls, and seemed to address me only as an afterthought or an obligation. 

Anyway, it was very pleasant and we all went home for pudding, except Martha and I were the only ones having pudding!

I dropped Lily back home and then tumbled into bed with a cup of tea.

No alcohol, cake and pudding, 45 miles on the bicycle.

In summary, a much better week than last week: I exercised every day, I only had junkfood on Sunday, and I had six sober days. If I keep this up, I'll be able to fit into my suit before Christmas!

Fat Loss Training - Week Two

Monday

Awake at 6am, drink my water, slide out of bed for bacon and eggs and fresh filter coffee.

During breakfast, I had a look back at my archived fitness records: I had weighed myself the day after I was awarded my black belt, and I weighed 63.8kg. At that point, I was probably the fittest I've ever been, and I was 4kg lighter than I am now. It gives me a clear idea of what to aim for as far as weight loss is concerned.

A little later and I start a weight training session. It is comprised of press-ups, triceps-dips, leg raises, front raises, side raises, squats, bar curls, isolated DB curls, and overhead presses. It takes me almost an hour (59 minutes and 26 seconds!) but I get it all done and manage the same amount of reps at the same weight as I did in June. Phew.

Also, I stepped on the scales this morning and was pleased to find that I had lost 600 grams last week. I was happy that I'd hit my first week's target.

After that, I head out onto the front drive in the sunshine with Martha. We set about working on the coffee table. Today she finishes painting the frame and then we screw the thing together. After filling the screw holes, a good sanding, a wash, and another fine rubbing down, we give it the first coat of stain. It's starting to look like something you might have in your living room. We call it a day after six hours in the sunshine. Lots of vitamin D today.

Predictably, on a hot Bank Holiday Monday, Lucy and I are going to have a few drinks in the evening! I enjoy a couple of beers with Martha while we play video games together, then I have one more with my dinner (while watching the last Black Sabbath gig on TV.)

3 beers, no junkfood, weight training

Tuesday

I cycle in to work, do lots of work stuff, and then cycle home again. After I've had a shower and strapped on my karategi, Martha joins me in the car and we head off to Tuesday night dojo.

With Sensei Gary away, Martha is in charge of the white belts and I take the rest of the class. I give the class a fast-paced drilling in Kihon, Kata and Kumite. Everyone gets stuck in and there is a great attitude in the club tonight.

After an hour, I take the advanced class and Martha joins in as a student. I must say, for someone who doesn't train regularly, her techniques, especially kicks, are rather impressive! She had forgotten her kata, however!

The rest of the class required some revving up, but I eventually got them up to speed and we did some kumite drills before finishing on the pads.

Back home for Lucy's homemade beef chilli!

No alcohol, no junkfood, Karate

Wednesday

You know the drill: 6:10 alarm, pint of water, out of bed, brekkie.

I cycled in to work and was the first to the staff room. I enrolled many lovely students today, but was caught up doing interviews and paperwork and stuff so couldn't get to the gym with James at 4pm as arranged. Instead, I turned up at 4:50 by which time James had finished and gone home!

So I had the gym to myself which meant I could blast some heavy metal (Nine Inch Nails, Pantera, Meshuggah etc.) At the end of the hour, I still didn’t match the reps and weights from June, but I did better than I managed last Wednesday. Progress is progress.

I cycled home absolutely knackered! I started dinner for the family while having some sort of massive internal war with myself about whether or not to pour a beer. In the end, I managed to stick to water. Well done, me.

no alcohol, no junkfood, weight training

Thursday

6:10am, water, up, brekkie.

Today, I drove in to work with Lucy. It was a hectic day but I still found time for water, chicken and rice for lunch. We were supposed to go home at 5, but the demands of this time of year meant that we stayed until almost 6:30. We went home via Aldi.

At home, I did an hour of weight training. I'm pleased to report that I managed to progress a little and added a tiny bit more weight than Monday's session. Always moving forward!

However, I found myself sipping red wine while I waited for dinner!

Red wine, no junkfood, weight training

Friday

6:10, water, out of bed, breakfast.

On the bike and rode to work in a light rain. After a busy day at work, I cycled home ready for some Karate!

Tonight's session was run by Sensei Gary. We had some fantastically enthusiastic young people with us who trained hard and made some real progress. I even got to partner Sensei to demonstrate some one-step sparring. He is fast and strong!

Back at home, I drove the girls to pick up a Chinese takeaway. Thanksfully, my lovely wife had prepared some fresh plaice with chips and peas for my dinner! Of course, it was Friday, so I enjoyed a couple of beers too.

Alcohol, no junkfood, Karate

Saturday

Woke up, drank a pint of water, got up, made breakfast for Lucy and myself. 

This morning, I had two jobs - Add the first coat of varnish to my coffee table, and to fit a new bottom bracket to my road bicycle. It was a bright sunny morning so it was a joy to work outside. Poor Lucy had to go to work for enrolment.

Coffee table varnished.

It didn't take me long to get the first coat of varnish done, so then I got the bike up on the work stand and took the old bottom bracket out. It didn't appear damaged, but these are sealed units and bearings were probably cracked inside. The new bracket went in straight away and I soon had the bike tightened up and ready for a test ride!

I was relieved to find that the bike was now smooth and silent. It obviously was the bottom bracket, but the question remains: why did it only last 5 months?

The next few hours were devoted to housework: mopping the kitchen, ironing, bleaching the bin etc. 

Then, a bit of a disaster. I got ready to teach my afternoon Karate session at Shirley Village Hotel. I had a shower, put on my karategi, got my big kick pad, three pairs of spare gloves, focus pads and my water, mini-first aid kit and reward stickers. I lumbered outside onto the front drive...to suddenly realise that Lucy is using the car for work! In a panic, I called Sensei Gary who assured me that he was already at the dojo and ready to take over. Phew. 

I went back inside, dropped all my stuff, put my karategi in my backpack, jumped on my bike and cycled to the the dojo.

Happily, Sensei Gary saw the funny side and he delivered a high energy, productive session which helped all of our students get ready for the grading next month. Then I cycled home in the rain.

Later, Lucy made a wonderful chicken and pasta dinner and I drank beer.

Beers, No junkfood, Karate

Sunday

Alarm at 7am, drink a pint of water, slide out of bed for a massive bowl of muesli. With Jonnie away, Mark and James came round to my place for a 9am start to our weekly bike ride. Today, we headed on our Honiley Variation route which avoids all main roads and has some lovely views. We chatted along, did some no-pedal racing, did some silly sprints and James had a puncture. At Wilmcote, the chocolate cake was good and the coffee strong. We had a good chat with Jane, and then leapt back on to the bikes to head home via Jonnie's Shortcut. This is quite a lumpy route that takes us up and over the Purity Brewery site.

I'm pleased to report that the new bottom bracket worked just as it should and the bike was smooth and quiet throughout the ride. The lads let me win the sprint at the end too.

Back at home, I put the last coat of varnish on the coffee table before doing an hour of ironing. The I put the radio on to listen to the Hundred final whilst manning the barbeque.

As you might expect, listening to the cricket and barbequing chicken, for me, is quite impossible without a beer in my hand...

4 beers, 42 miles of cycling at 14.6mph, slice of cake.

In summary, the week has been a bit of a disaster with only 2 sober days! That's a lot of extra calories through alcohol. More positively, I have exercised for at least an hour everyday and have had no junkfood apart from one slice of homemade cake.