MyProtein.com Abs Challenge - Diet

MyProtein.com Abs Challenge - Diet.
The diet closely resembles the Paleo diet, which is the "cave man" diet.

Basically, it's meat with green veg.

My daily lunch for the next 6 weeks mainly consists of:

Chicken
Steamed cabbage
Spinach
Cucumbers.

As a quick snack, I have a boiled egg !!!

My evening meal varies, more to follow.

Gym Jones 300 training fitness boards Week 8 Workout 2

Gym Jones 300 training fitness boards Week 8 Workout 2
24th June 2009 (20090624)
Week 8, Workout 2 (day 3) - Tag team.

400 meters on tradmill

Pull ups with 25% body weight

Press ups

Squats at 25%

3 complete rounds - rotate / swop every time the person finishes on the treadmill.

Click here for the next board, week 8, board 3

Gym Jones 300 training fitness boards Week 7 Workout 2

Gym Jones 300 training fitness boards Week 7 Workout 2
18th June 2009 (20090618)
Week 7, Workout 2 (day 4) - Pull Up (PMF)

1. 2 minutes of Arm rom at level 10.
2. 2 minutes of Austrailian pull ups.
3. 2 minutes of Lateral Raises with 4 kg.

3 rounds.


Click here for the next board - Week 8, workout 1

Abs challenge for MyProtein.com

Exciting news - I've been chosen to take part in an Abs challenge for MyProtein.com.
If you do order from MyProtein.com, don't forget to add the code "MP19533288" at the basket stage.
The training (6 days a week) is to begin this Monday (27th May 2013).

The rough measurements taken today via body fat calipers are:
Age: 36
Weight: 167 lbs
Suprailiac (above right hip): 16mm
Subscapular (behind shoulder blade): 14mm
Bicep: 8mm
Tricep: 8mm

Using these measurements, and using the mens "Durnim/Womersley 4-site fat caliper method" found via: http://www.linear-software.com/online.html

My body details are:

Body Fat %:	20.65
Lbs/Kgs of Body Fat:	34.48
Lean Body Weight:	132.52

Body Fat Chart
Classification	Women	Men
Essential Fat	10-12%	2-4%
Athletes	14-20%	6-13%
Fitness	21-24%	14-17%
Acceptable	25-31%	18-25%
Obese	32% plus	25% plus

Gym Jones 300 training fitness boards Week 7 Workout 1

Gym Jones 300 training fitness boards Week 7 Workout 1
16th June 2009 (20090616)
Week 7, Workout 1 (day 2) - Power Endurance

1. 8 minutes, Bent over row at 25% body weight.
2. 6 minutes, Shoulder press at 25% body weight.
3. 4 minutes of Press ups.
4. 2 minutes of Chin ups.

1 round.


Click here for the next workout, Week 7, workout 2 (pull ups)

Gym Jones 300 training fitness boards Week 6 Workout 3

Gym Jones 300 training fitness boards Week 6 Workout 3
14th June 2009 (20090614)
Week 6, Workout 3 (day 7) - Clean and Press / Strength (Push + Pull)

1. Press ups, 20 repetitions
2. Bent over row at 25% body weight, 20 repetitions
3. Front raises at 25% body weight, 20 repetitions
4. Shoulder press at 25% bofy weight, 20 repetitions

Maximum rounds in 24 minutes.


Click here for Week 7, workout 1

Gym Jones 300 training fitness boards Week 6 Workout 2

Gym Jones 300 training fitness boards Week 6 Workout 2
12th June 2009 (20090609)
Week 6, Workout 2 (day 5) - Clean and Press / Power Endurance

1. 8 minutes, Bent over rows with 25% body weight
2. 6 minutes, Squats, with 25% body weight
3. 4 minutes of Press ups
4. 2 minutes of Clean and Press

1 round only.


Click here for the next board, Week 6, workout 3 (day 7)

Gym Jones 300 training fitness boards Week 6 Workout 1

Gym Jones 300 training fitness boards Week 6 Workout 1
9th June 2009 (20090609)
Week 6, Workout 1 (day 2) - Clean and Press.

1. High pull @ 25% body weight for 8 minutes
2. Snatch @ 25% body weight for 6 minutes
3. Deadlift @ 50% body weight for 4 minutes
4. Shoulder press @ 25% body weight for 2 minutes

1 round only.


Click here for the next board, Week 6, workout 2 (day 5)

Gym Jones 300 training fitness boards Week 5 Workout 4

Gym Jones 300 training fitness boards Week 5 Workout 4
5th June 2009 (20090605)
Week 5, Workout 4 (day 5) - Power Endurance.

1. Bench Press @ 25% body weight for 8 minutes
2. Shoulder Press @ 25% body weight for 6 minutes
3. Plank (Knees to elbows) for 4 minutes
4. Floor wipers @ 50% body weight for 2 minutes

1 round only.


Click here for the next routine, Week 6, workout 1, Clean and Press !!!

Gym Jones 300 training fitness boards Week 5 Workout 3

Gym Jones 300 training fitness boards Week 5 Workout 3
4th June 2009 (20090604) Week 5, Workout 3 (day 4) - Body Weight.

1. Dorsal lifts, 20 reps
2. Side lifts, 20 reps each side
3. Parachute lifts, 20 reps
4. Superman, 20 reps each side

Maximum rounds in 18 minutes.


Click here for next the next workout (Wk5-4)

Gym Jones 300 training fitness boards Week 5 Workout 2

Gym Jones 300 training fitness boards Week 5 Workout 2
3rd June 2009 (20090603) Week 5, Workout 2 (day 3) - Body Weight.

This is a great ab workout.

1. Plank Get-Ups, 25 reps
2. Plank (Knees to elbows), 25 reps
3. Crunches, 25 reps
4. Leg raises, 25 reps

Maximum rounds in 24 minutes.
Record was set at 9 1/4 reps.


Click here for Week5, workout 3

Skoda Octavia mk2 Vag Com VCDS OBD2 location

I was hunting around for the location of the OBD2 port today, managed to find it tucked underneath the steering column to the right.
I prefer it being hidden behind a cubby hold in most other VAG cars..