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1:17 pm
VIP Coaching Program Members
August 10, 2010
Offline
Thanks Chen, just have to work away at it
7:32 am
VIP Coaching Program Members
August 10, 2010
Offline 
Day 11 – Cardio Power and Resistance (39 mins) – Thurs 15th August
OMG!!!!!!!!!!!! Badminton last night wrecked me. 2 hrs of hard games. Played very well but when I got tired in the last 45 mins, I was making simple errors. def need to get this program done.
This was so hard today. Woke up tired and all. Really didnt want to work out at al but i forced myself to do it. Glad its done.
11:21 pm
February 15, 2011
Offline 
Congratulations Phil
You are putting us to shame but I'm delighted for you. I've managed one small run with my wife this week. After that I've had work and meetings and a lot of rain to stop any additional training.
Keep it up as you're doing a sterling job. We're all supporting you, albeit from the sidelines rather than doing the exercises with you.
Watch your food intake to ensure you have the right food groups to help you with energy.
All the best.
Paul
7:57 am
VIP Coaching Program Members
August 10, 2010
Offline Thanks Paul, everyones comment on here is helping me on the hard days. I just have to keep going. This forum is helping me do this programme big time so thanks every1 and please keep posting!!
My diet currently 2500 calories trying to achieve 40% carbs, 40% protein and 20% fat. I can feel my belt is looser & my energy levels is still extremely good and my muscles are getting stronger! My current diet is working well!
Day 12 – Pure Cardio & Cardio Abs (54 mins) – Friday 16th August
Today the Pure cardio is getting easier althou I really hate the frog jumps. I will get better at them! Then I had to do Cardio Abs which is very hard. amazing how weak my abs are when you watch every1 else on it. But I pulled a muscle in my Left blade at the very last exercise and I stopped even though there was 2 more sets of it. I could feel it catching & I dont want a serious injury.
The good thing for me is tomoro is REST DAY so this should also help with this shoulder. Its not to bad, can just feel it. Should be fine for sundays workout!
9:24 am
VIP Coaching Program Members
August 10, 2010
Offline Day 13 – Rest – Saturday 17th August
Did resting Heart rate today in bed 1st thing so everythings the same as last time
before :117/66 Pulse 58
today 116/73 Pulse 51.
My Peak flow has improved a bit.
before 540/490/530
today 530/540/530
I measured my bodyfat with a Accu-measure and used the 3 site method (chest, abdomen and thigh) and my average body fat is 10.92%
This is decent althou I would like to get between 8 & 9% to really show my 6pack etc. Decent 4 pack thou! 🙂
6:47 pm
December 31, 2011
Offline At this rate you will be a fit as me soon…..
Keep up the good work but don't overdo it and damage yourself. I am getting by with around 6 hours playing time per week…couple of weeks off work now but when I go back I will be back in the gym for some weights and circuits etc.
6:38 am
VIP Coaching Program Members
August 10, 2010
Offline Great John, Im only getting 2hrs, but hoping to get 4 hours from next week onwards. Dont worry, il be grand, eating lots of good food and sticking to the programme! Enjoy the gym when you start, will def help your badminton
Day 14 – Fit Test – Sunday 18th August
As you can see from my numbers below, I smashed all of my scores from 2 weeks ago. At the start, I was literally going as fast as any1 could go so not sure if i can improve these. On all but 1 move, I crushed the 2 people doing the fit test on the video. Very happy with the results so far but I know I can do better at the end. Just running outta gas a bit.
| Move | week 0 | fit test 1 |
| 1. Switch Kicks | 140 | 143 (+3) |
| 2. Power Jacks | 57 | 64 (+7) |
| 3. Power Knees | 110 | 138 (+28) |
| 4. Power Jumps | 63 | 101 (+38) |
| 5. Globe Jumps | 10 | 13 (+3) |
| 6. Suicide Jumps | 9 | 16 (+7) |
| 7. Push-Up Jacks | 25 | 40 (+15) |
| 8. Low Plank Oblique | 70 | 87 (+17) |
6:28 pm
December 31, 2011
Offline Seriously though…working hard on your fitness is fantastic! Keep up the good work. It is good to see someone putting in the effort to make themselves better – go for it Phil – we are all rooting for you.
7:39 am
VIP Coaching Program Members
August 10, 2010
Offline Thanks John, all support welcome 🙂
Day 15 – Plyometric Cardio Circuit (41 mins) – Monday 19th August
This workout is slightly easier cardio wise but the last set is probably the worst of all. With basketball throws, level 1 drills, ski abs & In/Out abs. This is killer on your shoulders and core! I have to stop with this set a fair few times as just cant keep going.
Glad today is done. Didnt really feel like doing it today when I woke up but I got up and did it anyway.
Til tomorrow my badminton friends
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