1

did nothing that could really count as exercise over the weekend and am not really bothered by this. My run of 18 days now has me in the habit, I hope, so it should be easier from here. I'm also trying to let my arm heal up a little before I start using it again. As such I will most likely reverse the UW this week and do lower body first and save the upper body for later in the week. Managed a few sets of intervals this morning on the way in.

Bike
Out - 23:41
In - 23:15

Also completed an UW lower body

4

up and biked in to work this morning. Realised that it was only my brain that was tired and in terms of exercise it is not required and can therefore go take a flying ...

Tried something new on the way in today. Intervals. Interval training is perhaps the best way to get your body to burn off fat. It doesn't take long to do and will have the body chew through fat reserves for about 36 hours afterwards. Not a bad return for 20 mins of work. Basically I'm going to start throwing structured sprint sets into my commute to work. Blast it for 30 secs (ramp it up to very nearly the max), cruise for a minute (but not slack) then repeat. Did 3 sets this morning and hope to build up to 6-8. It also gets me places faster as evidenced by the 'Out' time.

Bike
Out - 22:47
In - 20:43

3

UW with the upper body today. A good workout though I seem to have done some damage to my left elbow. There is some sort of tweak in there when I lift a weight on it. I'm thinking Tennis Elbow at this point. Going to back down on using it so a lighter weight and less chin ups. I think the chin ups are what caused it in the first place. I'm also going to chew on some ibuprofin for a week or so and see if that helps. If no change then it may be doctor time.

I also weighed in today at 90.08kg. This is an increase in general on when I started. I'm not too concerned however as I know I have a daily calorie deficit. The other thing is that with the UW workouts there is a focus on increasing muscle mass and that is something I'm beginning to notice. Its particularly obvious on the Lats (back muscles under the arm) as I've noticed less room there for my arms to move and the Pecs. An increase in muscle mass will lead to an increase in weight as it is heavier than fat. This is a course that should not continue indefinitely though, if it fails to begin decreasing then i'll have to have another look at what I'm eating.

2

Tackled another UW workout today, lower body set

1

Well  I am back to 1. I fell ill in the middle of last week and decided to take the rest of the time as recovery. Gave me an opportunity to catch up on some stuff and enjoy a 4 day weekend. I have new tyres for my bike which is great as they are puncture resistant though my riding time to work has taken a bit of a nose dive. This one is much heavier than my old bike and I can really feel it, especially in the mornings. I head to work at about 6:45am and the 1st part of the journey is 1.1 miles uphill.

Bike
Out - 24:52
In - 22:08

18

managed to get in maybe 15 mins of cardio, certainly no more than that

EPIC WIN UPDATE!!!!!!!!

I've just made a fabulous discovery. My resting pulse rate has dipped below 60! It's now at 57/58. This is fantastic news and I see it as proof that something I'm doing is working.

To put this into a perspective, before I tore my knee apart rock climbing my resting pulse rate was sitting at around 42-45. A long way to go but this has just made me morning.