Big DOMS

I’m like a 97 year old, arthritis riddled woman. I am stiff and sore from my knees to my lower back. Merely getting out of bed this morning near killed me. Even sitting hurts, it hurts my bum to be precise. The toilet seems way too low; and getting in and out of the bath is an exhaustive activity. I was sitting on my sofa, coffee in one hand, eggs & beans in the other; contemplating writing my first ‘rescheduled rest day’…something spurred me to do it anyway. Was it that if I start rescheduling now, when is it going to stop? There’s always upper body? I don’t know, but I got up, fuelled by plenty of protein and headed out the door. I somewhat wonder if the soreness is due to me having very little carbs yesterday. Maybe.

Regardless I pressed on with training. Focus on upper body I told myself.

Treadmill – Hill walk 5.2kph up to 15% then back down to 8 (24 mins).
Hill run intervals – 8.0 – 9% at 8.2 – 8.5 kph. 30 s : 30 s.
3 x 12 DB Bench Press at 12.
1 x 10 D-Handle Incline Push up (bar on radiant 13).
1 x 10 & 2 x 12 DB Incline Bench Press at 6.
1 x 10 D-Handle Incline Push up (bar on radiant 13).
3 x 12 Seated DB Lat Flyes at 4.
1 x 10 D-Handle Incline Push up (bar on radiant 11).
FB Kneeling + some jumps.

00:54:20
603cal 35% Fat
MHR: 106%
AHR: 79%
Zones: H: 25:06, M: 18:28, L: 10:46

Although the stats show it was a less intensive workout I still feel as though I gave it 100%, I was putting in so much on the D-Handle push ups…but the less impressive stats, probably due to the slightly less intense cardio, still 400cal at the end of 30 mins cardio is still pretty well up there. Was well impressed though, at about 6 minutes out of the end of my walk I said to myself that I’d do 1 x hill run interval (30 sec). After doing that I thought ‘wow, good thing i’m not doing that to the end’ as I really didn’t think I could…but I made myself do it anyway. Stoked that I pulled myself up for that. That’s the kind of committment that’s needed – the ability to dig deep when nothing says you have to. DB Lat Raises were another one – on the first set I was stopping all over the shop – no good; the last two I forced myself to get through the entire set without stopping. Slowly, rhythmically, painfully. The need to go one step further. That’s what’s going to drive my progress forward. I need to continue with that attitude. I always know when I’ve done a good workout – I can’t stomach the thought of food afterwards. Certainly the case today. Diet today suffered a little as a result. Maybe the cause of the tiredness!

Continual screams for mercy and whining about being tired was about all that was coming from me at work today. My legs are atrociously stiff, DOMS – big time. Hopefully they settle tomorrow when I’ve got to train again (not legs thankfully!) and supposedly with Ms G; so I need to be in fine form!

Definitely need more sleep tonight! Off for the wonderful land of nod.

Peace out.

Deary Me

My god. I’m sure my hamstrings are about to snap. I honestly haven’t hurt myself this much since at least the 12 week challenge, way back in 2005. I’m not really appreciating it at the moment, but god it’s working! Training is not a happy thought! Training sounds hideously painful; but I can not pass up the opportunity. Bike and hill walk today, along with a back & bis weight session with some abs in there. That is the plan!

Relatively short, but still intense session today. Shagged. Really did feel as though I gave 100%
1000m row, 04:02 – 500 in just over 2 mins. 10 min treadmill – 5 min hill walk, 5 min hill run intervals – 45:15, at 8%, 5k:8.2k. 3 x 10 supine row, superset with 3 x 12 reverse crunches.
3 x 10 NG vertical traction (35, 35, 32.5), row 1 min.
3 x 12 standing cable row (15, 20, 20) superset with 30 sec flat out row (approx 130m).
3 x 12 seated reverse flyes (3kg) superset with 3 x 12 FB Crunches
3 x 12 lower lat raises (2kg)
Rehab – FB wall bounces & leaning hold
FB Kneeling. Done!

01:09:06
793cal 30% fat
MHR 106%
AHR 81%
36:36 in HIGH HR Zone

Once again my forearms were the limiting factor for the vertical traction, although the problem wasn’t the same for standing cable rows. Shoulder was slightly sore before I started, it’s all good though. Feels relatively stable at the moment, no major problem there. Worked hard during row, and the hill runs! Glad that I can spend more than 1 minute on the bloody ergo at a time!

Legs are still very stiff. Not sore, just very stiff – killing me, but loving every minute of it! Off to work.

God Speed

Intensity, Consistency, Persistance & Dedication

Rowing Legs

A morning to try a new style of workout. Rowing/Legs circuit. Knackered. Shagged. Tired. Stoked!

Warm up: 5 min hill walk (graduating), 2 x 20 Walking Lunges (UW), 20 BW Squats, 2 x 20 side skips. Bring it on!

3 x 10 Walking Lunge (14kg) / Leg Press (90 (2) + 80) Superset with 150m row (under 00:36) between each.
3 x 10 DB SL Deadlift (14kg) / Step Ups (5/side) (14kg) Superset with 150m row (under 00:36) between each.
Squat Breathing Ladder 1 – 10 – 1 with 5kg MB. 150m row (under 00:36).
5 DB Push Press (6kg); 10 x 5kg MB O’Head Squats, 150m row (under 00:36).
10 x 5kg MB O’Head Squats, 150m row (under 00:36).
Legs stretched out by Kenny. I hate stretching!

00:53:51
685cal 30% fat
MHR 98%
AHR 86%
42:18 in HIGH HR Zone

Feel so stoked at my workout today. Something completely new, completely exhausing yet something so exhilariting. Not quite to the extent that I was last year; or was I? Again it comes to the question that I always seem to ask myself… I honestly can say that I put in 100% today. Although now I question if I could have worked harder… I dropped my last set of leg press – I couldn’t do 90 while keeping good form. I could not have done it. During the Deadlift/Step ups my forearms killed – nearly lost the weight…had to take a small break, it killed me. Weak point. I am determined that I can not let my work ethic and devotion to the plan be questioned…it’s me who does the majority of the questioning. I will not let my standards slip, I will work harder than I have the session before.

Determination, drive, committment and sacrifice.

*******************************************

Tonight, towards the end of work, I’ve been given a preview of tomorrow…ouch! My legs are so, so fatigued! Stiffness setting in as I walk, bend, sit, rise from sitting, squeegy out the spa area, brace myself to lift, walk to see someone. Absolutely everything! I love it to bits though – everything about it screams hard work. It shouts that I’ve done my work for the day, that I’ve earnt the wonderful, wonderful calories that I’ve ingested.

Speaking of calories – the most awesome salad today. Lettuce, cherry tomatoes, avocado, cucumber, grapes and salmon. Some light balsamic & vinegarette dressing and I’m done. It was awesome! I took it for both lunch and dinner, it made mostly only lunch. It was so great – delicious, filling…I’m so going to make it again! I ate the rest with a protein shake for dinner. Yoghurt for supper when I got in from work…mmm, Sainsbury’s thick yoghurt. 200cal per pot, but worth every single one of them!

All is good, all will be good! I love feeling that I’ve achieved something today. Said to Ms G about the feeling I get when I’ve come out of a workout, so tired that I literally have to lie down for recovery. I feel elated. I feel pumped. I feel as though I can achieve anything! I feel atop the world.

I want to feel that every time I train. That feeling comes from giving 100%. I want to give 100% in every session. I will give 100% in every session.

Peace out.

We train with the same commitment we take into competition — if you are not willing to give it everything you have, to go until there is nothing left to give then you should not bother competing. The only outcome of value is that which is realized by utterly committing all of one’s resources to the task at hand.

Motivation, drive and determination.

More on motivation, drive, determination and a need to succeed. Something I wrote about 8 months ago…when I was ready, prepared and completely willing to train my legs off. I am going to train rigorously and unforgivingly. to push myself to the limits, to find my maximum and to beat my best. to ensure i can compete, at the end of the day when it’s all about me.

Monday 25th February…
I feel stoked about this. Well up for the challenge, and what a challenge it will be. Over the last few weeks I’ve been doing a lot more running, running intervals; basically running my legs off. My shins are starting to hurt. I need to pull back on the sheer volume – I have to run over ever second day – that is it. Do not overdo it. Even this morning…with a sore shin, I can’t think of doing anything else in the gym but running. I guess I just find it the easiest way to really train intensely. Running intervals pushes my heart rate through the sky – I love it

Initial Goals
Weight Loss – 65kg by december 2008
Body Fat Reduction – into size 14 ‘NEXT’ jeans
Fitness – Run 5km by June and 10k by December 2008
Core – Squat on fitball, without help getting up.

Motivation
I feel fat
I hate the way I look
I hate the feeling of rolls around my body when I lay in bed at night
I hate that I can’t fit into jeans – I can’t find any that fir me
I feel disgusted at myself…

Yesterday’s workout …

15 mins running – 45sec on (12), 15 sec rest.
10 min hill (8%,30sec 8.5k/30s 5.7k).
Superset 3 x 12 DB Bench (12/14, 12/14, 12) @ 10) / DB Shoulder Press (4kg) – Row 1min (246m).
2 x 5 FB Push up, 2 x12 Supraspinatus Raise (3kg), Row 1min(263m).
1 x FB Prone, 2 x Lower Trap Raise (3kg).
5 min hill walk

01:09:06
793cal 30% fat
MHR 106%
AHR 81%
36:36 in HIGH HR Zone

Emphasisis on Intensity, Consistency, Persistance & Dedication is of unmeasurable importance. It is vital to the success of the program. It is vital to my personal success. Without these four key concepts I will not achieve the results I want, or need.

What you know does not matter – what you do matters.

FRESH!!

This is the time. Right now!

I’ve begun this so many times, and so many times the battle has been lost. All my motivation, determination & efforts have continually been thrown away. I’ve decided that now, February 2008 has to be the time. And so far I’m on track.

Update since last July. Basically all went well for 3 months, then I decided I’d had enough. I packed in my job (my great job which I miss a lot sometimes) and left for the other side of the pond, again. In some sense back to where it all began. Northern Ireland this time though.

I put on all the weight I lost in Middlemount. I reverted back to a (huge) shadow of myself. A huge lump who’s easily fatigued, pale and pudgy. I hate being this way.

Why is this time different? Maybe I want it more. Maybe it will be easier as my social life isn’t as huge, although there are always ‘Pretty Mary’s nights’ to consider. I’m determined to make it right this time.

Training
My workouts will always vary. They will always require all that I can give and they will always demand my complete dedication. They will be based around a number of different training methods, from traditional set/rep ranges to alternative cardio and the odd ’smashy smashy’ session.

[20 August 207 - Post 'crossfit' workout thoughts.] I remember a certain workout last year. Based around crossfit this workout had me beat. I completed. It was something mental like 5 rounds for time of 10 x o’head b’bell squats, mb throws, jumping pull ups, burpees, turkish get ups. I completed in 00:24:32. I was completely exhausted. I lay on the rough, dirty, sweat stained indoor cricket carpet willing myself to move, but unable to summon the energy to even contemplate rising. I was like this for 10 minutes. Someone came to check on me. I could barely speak. I was exhausted – physically, mentally, emotionally. The thought of riding my bike 1k back to camp and to a hot shower was almost too much to stand. I lay, I finally recovered, and then I loved it. I loved every second of it!

As much as it hurt at the time, as much as it left me completely broken – I loved it. Completing it made me so proud. I want to get back to there. I am going to get back to there!

I will post often and honestly.
I will always push myself to run further, push harder, lift more and perform better.

I will ensure that I am completely responsible for my actions – get smashed on Friday nights, train hungover on Saturday mornings. There is no option here.
I will surrender everything to the program, every training session.
I will leave nothing in the gym/on the park or in my body.
I will prove that my program WORKS
I will prove that Australians train harder.
I will never give in, soft out or take the easy route.
I will give 100% regardless of circumstance, timing, pressure or deflation.

Why not 110 or 120%? You can only ever give 100%. If you feel as though you can give more, you haven’t given enough. You can only ever give 100% – that’s all you have to give, but in order to give this you have to give yourself. Surrender to the program – stand up to the challenges, look them in the eye and then give it lip!

Motivation
1. I feel and look horrible
2. I am an Exercise Physiologist for fucks sake! How can I possibly encourage people to achieve their goals when I have so many that are outstanding…long overdue? The best education one can provide is inspiration. Lead by example and you will have committment and the committed.

A lot of the reason I’m doing this is to prove to myself that I can do it. I have so little doubt that I can. I need to stay injury free, stay on top of sleep and to push myself harder than I ever have.

My Training Philosophy
If the day’s workout prescribes hard work (as opposed to recovery or “conversational” intensity) and you can read a magazine, or talk, or take a sip of your favourite sports drink, or recognize it’s your phone that’s ringing, or if you’re not feeling dizzy, then you are not working hard. Avoiding hard work isn’t wrong but it should not be confused with embracing effort, mouth wide open and giving it a bit of tongue … Gym Jones