I have a flight to catch at 5.30 pm for a flying visit to India for a close friends wedding. Leaving today evening and back on Tuesday morning.
Woke up at 4.45 am to get workout done before office. It was very difficult to get up that early but I love the fact that exercises are done for the day.
I am enjoying tricep workouts, specially double katana, its tough, gives a good good burn and I love it.
Curl's are fun as well, I am doing 5 reps more per set on them, just to push to max and get a strong burn.
I need to get better at abs and leg exercises, whenever i get tired my form suffers and I slack unconsciously. Well best way to improve it is to keep trying !
Pull ups, push ups and chest dips still feel the most difficult exercises, time to push mind and body to aceive good results on these.
Food on target, had a good breakfast, and we (me and mini) are taking apple, banana and boiled eggs with us in flight for dinner. I have no interest in having salty, fried airline food for dinner.
Thankfully this will be the last trip till Aug end and I will be able to focus on my PCP motto completely ("every gm every rep").I am for sure going to do all my exercises and try my best to source some protein (eggs is most likely) during the wedding.
This might be the last post before Tuesday, have a great weekend everyone, be strong, peak condition is only 60 days away !
Thursday, June 30, 2011
Day 30
So end of a month ! 30 days in PCP
food was all on target, all weighted to correct amount.
for me chest dips were big FAIL, really couldn't do it ! did some with irregular form and def not satisfied.
Going for a flying visit for a friends wedding for this weekend. Food should not be a problem, getting fish will be an issue because its going to be a vegan wedding, I am probably going to substitute egg white instead of fish for protein.
Have a great week, enjoy the BURN !
food was all on target, all weighted to correct amount.
for me chest dips were big FAIL, really couldn't do it ! did some with irregular form and def not satisfied.
Going for a flying visit for a friends wedding for this weekend. Food should not be a problem, getting fish will be an issue because its going to be a vegan wedding, I am probably going to substitute egg white instead of fish for protein.
Have a great week, enjoy the BURN !
Wednesday, June 29, 2011
Day 29
one of the perfect PCP days ..
all food on target
bfast : wheat bread + tomato + leaves + boiled egg + milk
snack : papaya + egg white
lunch : fish + salad + wheat bread
aft snack : apple
dinner : apple banana milk smoothie
evening snack : veggies
exercise :
skipping could do about 150 without tripping , then 50-70 tried my best to do all without breaks, but after 600 had to take 10 sec breaks just to catch my breath.
still dont have a decent place to do pullup so did incline pull ups.
motto for next 2 months : "every gram every rep"
all food on target
bfast : wheat bread + tomato + leaves + boiled egg + milk
snack : papaya + egg white
lunch : fish + salad + wheat bread
aft snack : apple
dinner : apple banana milk smoothie
evening snack : veggies
exercise :
skipping could do about 150 without tripping , then 50-70 tried my best to do all without breaks, but after 600 had to take 10 sec breaks just to catch my breath.
still dont have a decent place to do pullup so did incline pull ups.
motto for next 2 months : "every gram every rep"
Tuesday, June 28, 2011
end of week !
took me 30 mins to finish 1300 skips.
Still tripping every 50-80 reps and that is irritating me a lot. Well only way to go is forward.
Eagerly waiting for start of next week and to get back in a regular routine of perfect PCP compliant days.
One quick question, is there any vegetarian option which can substitute for protein ? this is purely for emergency case. I have to make a flying visit on weekend to India for a close friends wedding. It is going to be a pure vegan affair. There will be ample supply of veggies and fruits but egg or fish will be hard to comeby.
I am going to ask the hotel kitchen to specifically provide me with fish and boiled eggs, just in case that is diff, I want to substitute it with the closest veggie which acts as protien.
Still tripping every 50-80 reps and that is irritating me a lot. Well only way to go is forward.
Eagerly waiting for start of next week and to get back in a regular routine of perfect PCP compliant days.
One quick question, is there any vegetarian option which can substitute for protein ? this is purely for emergency case. I have to make a flying visit on weekend to India for a close friends wedding. It is going to be a pure vegan affair. There will be ample supply of veggies and fruits but egg or fish will be hard to comeby.
I am going to ask the hotel kitchen to specifically provide me with fish and boiled eggs, just in case that is diff, I want to substitute it with the closest veggie which acts as protien.
Monday, June 27, 2011
And back on track !
Woke up at 6.00 am today after almost 26 hrs on road and in flight from Saturday 4pm HK time till Sunday 7 pm.
We followed the diet properly today, after a week of eating out (mainly fish and salad) it was great to have PCP friendly food at home.
It took me a while to get in the grove to do the exercises.
1> Skipping : done in sets of 100 with about 5-10 sec break in between
2> Squats : done properly 4X15
3> Pushups : again the weakest point ... did 2 sets on toes and rest on knees.
4> Double Katana : Great burn in triceps, enjoyed it specially the burn in last set when I did 3 more
5> Shoulder fly : done properly
6> V Situps : a bit of issues with regards to the correct form, are we supposed to put the legs back on ground? or should we suspend them half way in air ?
Lunch : Sushi and salad
fruit snack : grapes at both times
dinner : Steamed fish + Salad
finally couple of pics from Italy.
We followed the diet properly today, after a week of eating out (mainly fish and salad) it was great to have PCP friendly food at home.
It took me a while to get in the grove to do the exercises.
1> Skipping : done in sets of 100 with about 5-10 sec break in between
2> Squats : done properly 4X15
3> Pushups : again the weakest point ... did 2 sets on toes and rest on knees.
4> Double Katana : Great burn in triceps, enjoyed it specially the burn in last set when I did 3 more
5> Shoulder fly : done properly
6> V Situps : a bit of issues with regards to the correct form, are we supposed to put the legs back on ground? or should we suspend them half way in air ?
Lunch : Sushi and salad
fruit snack : grapes at both times
dinner : Steamed fish + Salad
finally couple of pics from Italy.
Sunday, June 19, 2011
Pcp on road
Me and mini are traveling for this week and it has been difficult to follow pcp since yesterday.
Specially food, we are having salad and fish as much as possible but since we have to eat out, we have no control on oil or salt which we consume.
Also not knowing language is difficult.
It's our first anniversary and we are travelling in Rome and Florence for this week.
Skipping is replaced by 3-4 hrs of walk in streets of Rome and we plan to do our exercises in night.
Specially food, we are having salad and fish as much as possible but since we have to eat out, we have no control on oil or salt which we consume.
Also not knowing language is difficult.
It's our first anniversary and we are travelling in Rome and Florence for this week.
Skipping is replaced by 3-4 hrs of walk in streets of Rome and we plan to do our exercises in night.
Wednesday, June 15, 2011
Day 15 start of week 3
Sets were fine, skips were done in 100 x 8 with some tripping in the last half.
Food was on target, though it was really really tough to have smoothie with raw egg white in milk. Have to find some better way to have egg white.
Lunch was salad , fish and rice
Dinner was even better, we tried fish stew, perfect mix of veggies and fish. All this with a bit of pasta.
Fruit snacks were grapes and apple.
Weight was 91 kg, around 300 gms less than last count. Also got the pics done, will upload them tomorrow.
Food was on target, though it was really really tough to have smoothie with raw egg white in milk. Have to find some better way to have egg white.
Lunch was salad , fish and rice
Dinner was even better, we tried fish stew, perfect mix of veggies and fish. All this with a bit of pasta.
Fruit snacks were grapes and apple.
Weight was 91 kg, around 300 gms less than last count. Also got the pics done, will upload them tomorrow.
Tuesday, June 14, 2011
Day 14
Glad to see only skips today.
Motivatio levels were not at highest, messed up a bit on food timings. All healthy food and pcp compliant but couldn't go out at lunch to get fish for protien and just had salad with fruits for lunch.
I am finding rowing and standing ovation a bit easy, not getting any burn while doing them. Need to find a way get more burn while doing them.
We tried steamed fish today and it tasted great, some lime, chilly flakes, lemon grass and pepper.
Motivatio levels were not at highest, messed up a bit on food timings. All healthy food and pcp compliant but couldn't go out at lunch to get fish for protien and just had salad with fruits for lunch.
I am finding rowing and standing ovation a bit easy, not getting any burn while doing them. Need to find a way get more burn while doing them.
We tried steamed fish today and it tasted great, some lime, chilly flakes, lemon grass and pepper.
Saturday, June 11, 2011
Day 12
So the first day when I did sets in morning and it felt a big difference.
I had more energy than before and could finish the skips in 7 sets of 100 each, way way better result than before.
Had to cut the set and will finish incline pull ups in evening because of rain.
We will probably go to wet market and some fresh fish and lot of fresh vegetables. Idea to prepare atleast 2 days of veggies, so we dont spend too much time during the weekday on food prep.
Have a good sunday everyone ! enjoy !
I had more energy than before and could finish the skips in 7 sets of 100 each, way way better result than before.
Had to cut the set and will finish incline pull ups in evening because of rain.
We will probably go to wet market and some fresh fish and lot of fresh vegetables. Idea to prepare atleast 2 days of veggies, so we dont spend too much time during the weekday on food prep.
Have a good sunday everyone ! enjoy !
Day 11
So done with Day 11, tons and tons of food and I can't wait for next week to hopefully reduce the amount of food.
Sets were not very very difficult except skipping, I am still not getting better at them and tripping every 50-60 after the first half.
I find Rowing and Standing Ov a bit too easy right now. I think this would get tougher with time.
Need to get better at Pushups, Incline Pull ups and skipping.
Pics are up on flickr, I want to double check the settings of flickr to confirm if there are searchable by web or can be accessed only via peakcondition blog. Does anyone has any idea about this ?
Sets were not very very difficult except skipping, I am still not getting better at them and tripping every 50-60 after the first half.
I find Rowing and Standing Ov a bit too easy right now. I think this would get tougher with time.
Need to get better at Pushups, Incline Pull ups and skipping.
Pics are up on flickr, I want to double check the settings of flickr to confirm if there are searchable by web or can be accessed only via peakcondition blog. Does anyone has any idea about this ?
Friday, June 10, 2011
Day 10
Mostly everything on track
Eating sooo much food is a pain, I am feeling full most of the time.
Rest things on track, will uploads pics tomorrow.
Have a good dry weekend !
Eating sooo much food is a pain, I am feeling full most of the time.
Rest things on track, will uploads pics tomorrow.
Have a good dry weekend !
Thursday, June 9, 2011
Day 9
Day 9 was much better than yesterday. Food was managed to the dot, thanks to my wife Mini.
Skipping was same as yesterday around 300 in sets of 3 and the last 300 tripping every 20-40 jumps.
Rest of exercises were fine as well, getting a good burn in legs after all the sets. Looking forward to Friday and weekend to get bit more time for exercise and food prep of next week.
Food amount is huge ! 1780 gm of food plus 2 boiled eggs plus 300 ml milk a day. It was really tough to eat so much food at lunch. It went on forever!
Have a great Friday everyone.
Skipping was same as yesterday around 300 in sets of 3 and the last 300 tripping every 20-40 jumps.
Rest of exercises were fine as well, getting a good burn in legs after all the sets. Looking forward to Friday and weekend to get bit more time for exercise and food prep of next week.
Food amount is huge ! 1780 gm of food plus 2 boiled eggs plus 300 ml milk a day. It was really tough to eat so much food at lunch. It went on forever!
Have a great Friday everyone.
Wednesday, June 8, 2011
Day 8
Well so much tougher than last week. Wish I had a bit more prep time to plan for day 8
Exercises were done on time. I can do first 300 skips in sets of 100 without tripping, got more tired after that and finished the remaining 300 tripping every 30-40 skips.
Food was more or less inline. Still need to sort out some small things and all should be on target from tomorrow.
Things are def starting to get interesting.
In terms of weight some stats from Sunday
Weight 92.4
Body fat mass 25.1
BMI 26.4
Skeletal muscle mass 38.3
Weight today : 91.2 kg
Have a great week ahead.
Exercises were done on time. I can do first 300 skips in sets of 100 without tripping, got more tired after that and finished the remaining 300 tripping every 30-40 skips.
Food was more or less inline. Still need to sort out some small things and all should be on target from tomorrow.
Things are def starting to get interesting.
In terms of weight some stats from Sunday
Weight 92.4
Body fat mass 25.1
BMI 26.4
Skeletal muscle mass 38.3
Weight today : 91.2 kg
Have a great week ahead.
Monday, June 6, 2011
Day 6
I did the exercise at 9.30 pm, this is much later than I plan to exercise on a daily basis and hopefully I will be able to switch back to early morning sets from tomorrow.
Had 1/2 pint of beer today, probably last in this month, usually would have had 2 pints in social gathering like today. Somehow, 1/2 was enough.
Pushups is still a pain, but am getting much better at skipping, could do maximum of 94 skips without tripping.
Have a great end of week and looking forward to exercises of week 2.
Had 1/2 pint of beer today, probably last in this month, usually would have had 2 pints in social gathering like today. Somehow, 1/2 was enough.
Pushups is still a pain, but am getting much better at skipping, could do maximum of 94 skips without tripping.
Have a great end of week and looking forward to exercises of week 2.
Sunday, June 5, 2011
Day 5
Done with the Day 5 exercises, tougher than day 4 as expected.
Bfast fruits with yogurt and bit of honey. Lunch was light as well.
Pushups still a pain, it's still the most difficult thing to do among all the exercises.
Bfast fruits with yogurt and bit of honey. Lunch was light as well.
Pushups still a pain, it's still the most difficult thing to do among all the exercises.
Saturday, June 4, 2011
Sober Saturday, Day 4
Woke up at 6 am and went for a hike to lamma island at 7 am, this would be the first time I am up that early on a Saturday morning. A good 1.5 hr hike followed by lunch at City Hall for dim sums (half size ofcourse)
Sets were done fine, did them in evening, though following food guidance was a bit tough ... Had both dinner and lunch out. Tried my best to keep to half sizes though now sure it overate.
Have a great Sunday !
Sets were done fine, did them in evening, though following food guidance was a bit tough ... Had both dinner and lunch out. Tried my best to keep to half sizes though now sure it overate.
Have a great Sunday !
Friday, June 3, 2011
Day 3 Happy Friday
First friday after a long time when I am not out drinking after work. Instead came back home, got the skipping and sets done.
Legs were sore throughout the day but it feels much better after doing the exercise.
Pushup's is still an issue, I am not able to finish all 3 sets of 8 with a proper form. I hope practice does make it better.
have a good weekend !
Legs were sore throughout the day but it feels much better after doing the exercise.
Pushup's is still an issue, I am not able to finish all 3 sets of 8 with a proper form. I hope practice does make it better.
have a good weekend !
Wednesday, June 1, 2011
Day 2 - Early start !
Woke up at 5.30 am today to exercise. No issues with skipping but I def need to improve my form for pushups.
I start well but after 5 in the set my form goes haywire. Also I think I need to push my weight forward while doing a push up.
1 Question regarding lunges, is the knee of back leg supposed to touch the ground during the lunge ?
Breakfast : 1/2 wheat bread with egg, lettuce and tomato sandwich.
Already feeling a bit hungry, will wait for a couple of hours before going for early half lunch !
Also, is it ok to have a fruit (or half fruit) if sometime during the day I get too hungry.
I start well but after 5 in the set my form goes haywire. Also I think I need to push my weight forward while doing a push up.
1 Question regarding lunges, is the knee of back leg supposed to touch the ground during the lunge ?
Breakfast : 1/2 wheat bread with egg, lettuce and tomato sandwich.
Already feeling a bit hungry, will wait for a couple of hours before going for early half lunch !
Also, is it ok to have a fruit (or half fruit) if sometime during the day I get too hungry.
Day 1 - The Start !
First of all Congratulations to everyone who just finished PCP ! Very well done, I am sure the end result was worth every min of effort you put into the program.
Day 1 going fine, stuck to half portions throughout the day.
Breakfast : 1/2 croissant and 1/2 skim milk latte
Lunch : 1/2 grilled veg sandwich on rye bread + 1 apple
Day 1 exercises finished in 15-20 mins, have some issue with proper form while doing pushup, a bit more practice should take care of that.
Will start waking up early from tomorrow and try to finish the exercises before work.
Have a great evening everyone, here is to 90 days of hard work, toil and some fab results at end of it !
Cheers !
Day 1 going fine, stuck to half portions throughout the day.
Breakfast : 1/2 croissant and 1/2 skim milk latte
Lunch : 1/2 grilled veg sandwich on rye bread + 1 apple
Day 1 exercises finished in 15-20 mins, have some issue with proper form while doing pushup, a bit more practice should take care of that.
Will start waking up early from tomorrow and try to finish the exercises before work.
Have a great evening everyone, here is to 90 days of hard work, toil and some fab results at end of it !
Cheers !
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