Day 28 - Jump rope a good warm-up for a karate class

Didn't get to do  my PCP session at lunch... got into karate class early and did the jump rope as a warmup to the class... made for a really good training session. Lots more flexibility ... 29degrees in a Japan dojo in the summer is the best sweat in the world ... unfortunately Tokyo doesn't have sentos like Kyoto... Ice tubs after a workout are amazing.

Day 27 - Bit of a crash after "the indulgence"

Had a cookie from Tully's yesterday... mid afternoon... first time I've had a sugar high on such a small amount of sugar... was feeling the sugar crash around 6pm...

Day 25 & 26 - Loneliness of the long distance runner

Caught up with a good friend and sparring partner for a running session on Saturday. He's preparing for Iron Man Korea and needed to get in one more middle distance (middle distance being a 20km run) run in before tapering off his training in preparation for the race. Our usual run in 10km before having a coffee then sparring. That last lap of the palace was tough and on top of the banana I brought along for after the run I needed to stop by the nearest combini to get some other food to stop my legs from cramping up... Made it through the run though and just had to deal with about 10-15min of burning before the food seemed to kick in.

After that session I left Day 25 to day 26 and combined the workouts.

Body Condition:
- Pant and shirts are definitely fitting a lot loose on my body. Not time to go out and buy new clothes, but  may have to add a few notches to the belt.
- Cravings are still there for the odd piece of junk food when I see them, but I've managed to fight them off. Nice to see we get an indulgence this week.

Day 24 - Training on the road

Got in late to Korea last night from Hong Kong, which messed up my dinner/snack schedule. I just had my dinner portion late and had to skip the snack. Hopefully back on track today.

The buffett at some hotels works relatively well with having to prepare the meals. Other than having to skip all the nice looking sweats and tasty greasy bacon, sausages, etc. Managed to bypass that stuff and had a pretty decent breakfast.

Plane tonight... long distance run tomorrow with a former PCPer who's training for Iron Man Korea. then PCP workout in the afternoon.

Energy levels without my carbs at night still oK.

Day 22 - Felt the burn today

With the pick up in intensity of the workouts, I definitely felt the burn today.

Still had my 30min pre run into the gym in the morning to avoid having to take the plesant HK taxis... As recommended by Patrick I worked through the skipping in one go... I had been taking a 20sec break halfway through to loosen up my calve muscles, but I worked through the whole skipping session in one go todAy.

Got a real burn on my chest and shoulders today!

I'm interested to see how my no carb dinner is going to impact tomorrow mornings session.

Day 21 - eating an about an hour before training helped with energy levels

Got another early morning convert... Marcus in now coming into the gym to do the PCP sessions before work! Good start to the day eh. Ran through the skipping and did an extend suasion of stretching.

With the lighter session this last day of week 3, I signed up for a fight session at lunch with my trainer and not to repeat what happened Saturday... I had the carb portion of my lunch with my mid morning fruit about an hour before the training, which definitely helped with my energy levels. Having my full lunch would have probably made the session even better.

Ran through some kick drills, focus kits and managed to know the stuffing out of one of the heavy bags (literally). There isn't a manufacture out there that has managed to make a durable punching bag yet... One more bag reduced to duct tape wrapping to hold it together. A pretty good session all in.

Day 19 - Good training session with Marcus

Got a good night sleep.... 8hrs for once in a while. Met up with Marcus to run through Session 19 and some extra sparring...

Good training day!

Day Half 18 - Hit the training wall

Got up to late have first breakfasts before my fight session.... Hit the wall about 25min into the session, and had to stop to have snack for some energy to make the rest of the way through the hour... I definitely need t he morning feed an hour or so before doing that again... My trainer definitely noticed my lack of power this session.

Working on getting my picture up.... My camera in somewhere half way across the Japan sea toward HK at the moment.

Day 17 - Bit sluggish today after the training in the morning

The day dragged and I needed an extra cup of coffee in the afternoon to make it through the day. Plan to get a better nights sleep tonight.

Fight session in the morning ... the plans work through session 18 with Marcus tomorrow afternoon.

Here's to a no drinks weekend.

Day 15 - fell off the wagon

Training continues to go well, but a friends birthday was last night and ended up having few drinks. Will be back on track today.

Day 14 - Week 3 begins

Got my 5.5hrs of sleep last night... and kicked off the morning with day 14s workout... my carbs have started to be rationed so I'll have to see if the energy levels experienced over the past 2weeks will be maintained.. But think my pick up in energy levels is more due to no alcohol for since day 2 of the program... Thats tough going but what was more difficult the one day I did go out was seeing those chips, nuts and popcorn on the bar table and not eating any.

Day 13 - Energy up - weight down

Felt energized at this mornings work out... Weighed in at 87.7kg! but that was after the workout and all the water loss during...

I agree with Marcus... don't really care about how to make gourmet food with the diet plan... cook up the meat throw it on the rabbit food... and some wheat bread and water...

I mixed up the breakfast and morning snack this morning and threw my morning snacks measure of fruit into the blender with that yummy plain yogurt and the egg... made for a good after workout breakfast... doing the same tomorrow... but gonna try mixing the veggies and fruit in the smoothie...

Day 11-12: Energy level remain nice and high

I spent the morning of Day 11 out on a run of the "Twins" with a friend of mine who completed the Jan-Mar PCP session. He had fantastic results, and was part of my motivation to join this session. And he maintaining the Peak condition he hit by the end of the PCP session with very little bounce back.

With the 1.5hr trail run, 1000-plus stairs involved... great day for a run... I rolled Day 11 training into today's session. I'll post a shot I took at the top of one of the peaks, when this troglodyte figures out how to do that kind of techi stuff... This program is the first time I've ever used any social networking sites... takes a bit of getting use to

Day 10 - Made it thruogh an evening out with collegues with out any booze!

- Havent done that since training for my brown belt test in 1995.

Day 9 - Energy levels picking up

Moved through the workout first thing this morning. Abs are my weakest exercise at the moment. Haven't had any issues with my energy levels with the change in diet. Actually my energy level has picked up. At lunch I did a fight session today with my trainer and was less worn out than usual. The trainer really likes pounding me into the ground ... good session.

Day 8 - PCP kicks off

Got my workout done first thing in the morning. Glad Patrick sent out the training guides last night.
- I didnt have any food prepped, as I'm in my last and final day at a service apt, so I had to go in search of food for breakfast, but managed to keep to the menu standards.
- Still a bit peckish from time to time during the day but the fruit snack definately helped pick me up, especially the afternoon one.

Day 7 - A little lighter, and feeling a little healthier

Almost through week one. I finished the Day 7 workout before heading into work.

It was difficult cutting back on eating, but:
- I havent had any alcohol since Thursday.
- Haven't bought any junk food since th program started.

Its still difficult after dinner... Still feel hungry... but making it through

Day 6 - Made it through grocery shopping

After landing in HK, ended up working out just before dinner. Going to the grocery store hungry isnt a good idea... but made it through without buying any chips, chocolate , cookies or any other junk food.

Day 5 - the day after...

Spent the day packing up my flat in Tokyo for my move to HK... Got to the workout in the the afternoon after a 6km run... I'm going miss running around Kasai Rinkai Koen...

My daughter was hassling my wife as to why I can jump rope in the house and she can't... So being the good Dad that I am ...  I let her skip on my yoga mat in the house after I was done the work out... made her mom real happy!!!! (not)

Weighed in after the workout... probably not the best time to do it... but... those extra ounces of water weight off make me feel better. Sub 90kg... by 400 grams... Hungry mostly after dinner... drinking water to compensate.

Marcus(Brudda) you love this... Just downloaded a new Georges St Pierre (4yrs of documented training) call the Striking Truth....