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12:01 am
February 15, 2011
Offline
Fantastic news Phil!
Delighted for you.
Paul
7:49 am
VIP Coaching Program Members
August 10, 2010
Offline Day 26 – Pure Cardio & Cardio Abs (54 mins) – Thurs 5th September
Was dreading getting up in the morning to be honest but I forced myself out. Legs felt good, felt good doing it. Aint lost any of my fitness as I was able to get to the same points I did before if not pushing myself a bit harder!
Did better on the ab workout, I did 2 full sets with no breaks. Just need to be able to do the full thing with no breaks.
Happy I did it. Achilles felt fine, just need to keep at it and keep pushing the play button!!
3:01 pm
March 10, 2013
Offline Great news on the Achilles Phil.
Would be interested to know what improvements you can see in your badminton.
Keep up the good work.
Roger
3:12 pm
VIP Coaching Program Members
August 10, 2010
Offline Rogerh said:
Great news on the Achilles Phil.
Would be interested to know what improvements you can see in your badminton.
Keep up the good work.
Roger
So far I can only say what I seen from playing last night and monday night and I was wrecked due to the heat but wasnt as exhausted as I was a month ago. I always felt like I wanted to stop as the night went on and I was puffed but the last 2 nights I was fine.
Saying this I had more breaks, and some of the matches werent as taxing due to maybe having a weaker player on the court.
The good thing is that the 1st month of this program is the easy part. Month 2 is harder and the workouts go from 40 mins up to an hour. From my experience before, they make month 1 seem easy lol.
Month 2 starts in 4/5 days. Excited to really push it and see what I can do!
7:35 am
VIP Coaching Program Members
August 10, 2010
Offline Day 27 – Plyometric Cardio Circuit (41 mins) – Friday 6th September
Getting up past couple days been a real struggle thanks to having a week uff with my achilles. Got lazy. Felt good anyway and even though I wanted to quit, I pushed hard through the whole thing and burned out at very end but got furthur before I had my 1st break so pleased
Was the In and Out abs which got me this time. Happy I got past the 1st Ski Abs.
Rest day tomorrow which I will be grateful for the lie in!
12:23 am
February 15, 2011
Offline Phil
We are also grateful for giving us a rest day too!
Fantastic achievement and so pleased there's no flare up of the achilles injury.
Paul
9:04 am
VIP Coaching Program Members
August 10, 2010
Offline Thanks Paul, all kind words are greatly appreciated.
Day 28 – Rest day – Didnt do anything but work hard all day in work so enjoyed the rest
Day 29 – Core Cardio & Balance (37 mins) – Sunday 8th September
New workout today which is basically a recovery workout with a few to burn the muscles a but cardio wise, quite easy. Only small amount of cardio.
I will be doing this workout now til tuesday & we start the proper stuff on wednesday where ther workouts are 60 mins long rather than 40 mins! This will be large step up in intensity so hopefully I cope.
11:55 am
VIP Coaching Program Members
August 10, 2010
Offline 
My Peak Flow (with Peak flow meter)
540/490/530 average = 520
530/540/530 average = 533
560/540/530 average = 543
565/570/585 average = 573 (believe I have better technique here also)
555/565/570 average = 563
I measured my bodyfat with a Accu-measure and used the 3 site method (chest, abdomen and thigh) and my average body fat is
17th August = 10.92%
8th September = 9.69%
Very happy with a 1.5% loss in body fat. Wish my peak flow was better but i was off a week. I need to work on my lungs. I have a special device to help with that, I just need to use it. I should be at 650 litres/minutes!!
My General Resting heart rate is 124/74 Pulse = 63. This is me up a while and ive just sat down a minute. Any time I have measured this before, its been in bed before I GOT UP to get a true reading of resting heart rate and to be more consistent. I will do this in the morning time and it will be interesting to compare
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