Fat Chook

Absolutely shattered today. Woke early – when I’d planned to; but wasn’t ready to get up…far from it. Feeling quite tired now – but that’s well to be expected.

I had planned to train after work, before I got there – at work though I was wrecked. So much to do – all this paperwork is getting to me…it’s killing me; but at the same time I’m enjoying it! I’m enjoying work so much more – I think it’s the responsibility thing.

Went up to chat to the girls after golf. I slumped in the sofa near Ms G…laid my head down and could have slept. Good craic though – it was a bit of a pick me up. When they were on their way out, Ma & Ms G swung by for a chat. It helped. Wish I could play with them; unfortunately work is so prohibitive!

Back to the task at hand – I somewhat decided that I wasn’t going to train after work – a couple of reasons…tiredness, shoulder’s a bit niggly. When the time came I just did it.

4 rounds: 250m row, 15 MB Thrusters (5kg). Go again on the minute.

Short again; but the biggest thing for me is that I did something when everything in me said no. Although it wasn’t the same as what I’d normally do, it felt good to do something.

On another note; one way to reduce fat reduction: how to stop eating chicken skin. Buy a preroasted chicken thigh; refridgerate. When you peel the skin back there’s this opaque looking grossness covering the meat – it’s filthy! Although I was completely grossed out at the time, now thinking about woolfing a warm, moist, tender chicken thigh, I just think mmmmm. Yoghurt instead.

Peace out!

Consistency. Intensity. Persistance. Dedication.

Special D

Worked out after work today. Have been doing a lot of planning for the upcoming trip; so not much in the way of training two times per week…but still doing enough to keep my spirit going. Have been keeping up the intensity and shooting for real short, real sharp!

Tonight was the following:
21-13-6
Jumping PUs
Push Ups
Air Squats
21: 01:58.04
13: 01:36.19
6: 00:50.89
Total: 4:25:12
Row 4 x 250m (rest 2 x 60 + 2 x 45s between): 07:03.47
Total Time: 11:28.59

Friday last week, 25th April, I did a short upper body workout, combined with a little bit of rowing.
run 500m
DB Bench 3 x 12 @ 16kg
1 x 1 @ 30kg (big help from Kenny)
1 x 3 @ 25kg (little help from Kenny)
Row 2 x 250m
DB Lat Raise 2 x 12 @ 5kg
Had to leave it at that. Felt like vomiting, although stoked at even trying the 30s. Think that 1rm lifts may have to become a part of my schedule!

Recently I did a 300, but in different style. 2 rounds x 150. Burnt the time; and I think probably had about the same intensity…although was definately less tough on my muscular endurance.

150 x 2 – 15 of each – 2 rounds
Push ups
Walking Lunges (5s)
Jumping Pus
DB Thrusters (6s)
FB Crunch (with MB)
Air squats
Man Makers (5s)
DB Clean to Shoulder (16)
DB Swings (12)
1/2 Burpee

Round 1: 06:58.55
Round 2: 07:02.81
Total time: 14:59.36

Really happy that my round 2 time was only 4 seconds longer than my round one time. Feel 100% sure that I would not have been able to do that when I first started. Burpees are tough. I’m trying to take shorter rests – just enough time to squeeze out one more. One real positive of doing it this was, I think, is that I can do higher weight. Same weight, just higher total weight moved = higher total workload. Sweet – now I’m thinking!!

Forget safety. Live where you fear to live. Destroy your reputation. Be notorious.

Raise the bar

Raising the bar this week. Only two weeks till the Big M arrives…and I want to look smashing. Key, for me here, is consistency in diet. Consistency in training and consistency in effort.

Riley

Today I did a short cardio circuit, followed by spin. I’d planned to do the pure cardio circuit again; but then the gym got busy and I got offered a spin bike – so I took it up.

Cardio circuit x 2, for time:
500m run
300m row
150m glidex

Round one: 7:07.68
Round two: 6:02.68
Total Distance: Run: 1k, row: 600m, glidex: 250m
Total Time: 13:10.53

Spin: 25 min random assortment.

I think I was a bit short on the second glidex as I got offered the spin studio. Run started out faster. I think the first one was at 10.7kph and 1.5%; happy with that. Rowing, both went under 1:11 – but I doubt that I could have kept it up for 4 rounds. I also couldn’t remember if I did 4 or 5 rounds last time. I’m sure that it was 4.

I don’t think the spin hurt as much as the cardio circuit normally would – even though it was sweltering in there. I think it may have put me off doing spin for good. Bloody hell!

300 Comparison

These results prove that I’m making an improvement. 13 March now seems soft. It’d be interesting for me to go back through it, and smash the time to bits. I’ll probably do that towards the end of the month. April 17th is well harder – loading, weight and exercise selection. Everything requires so much more power, although a lot of the exercises are the same, some of the easier ones have been replaced with more difficult, energy sapping powerful movements – like the DB Clean to shoulder. Weight in everything has improved, am definately getting stronger. I think also definately more able to push through the tough bits. Hit 19 push ups without breaking tonight; although the quality of the latter ones dropped, I still did it – woot.

Aspects of Love

Feeling good this morning…although disappointed in myself again for getting to bed late – wtf is that? Why can’t I stop what I’m doing and go to bed?! Tonight will be different.

I worked out just now…absolutely shattered. Did a cardio circuit; pure cardio, but more than normal. 4 rounds for time:
500m run
300m row
150m glidex

Round 1: 07:25.54
Round 2: 08:24.00
Round 3: 12.18.00
Round 4: 08:27.00
Total Distance: 2k run, 1.2k row, 600m glidex
Total Time: 35:35.00

I can not even explain what happened in round 3 – I kind of wandered between exercises. Wandered really is the only word for it. I don’t know what I was doing – I was so slow! My throat was feeling really phleghmy; so I remember going back to the tready for a rinse; then the glidex fucked up and wouldn’t work, even with a key! That’s the one thing that I fucking hate about these shitty fucking machines – they won’t just fucking work; you have to screw around with getting on, putting key in, pushing quickstart, starting and increasing level in just the right order – or it won’t fucking start and you need to get off and try again! WTF?! Also the fucking treadmills and not stopping when you push stop. Just fucking stop for fucks sake.

Well…there’s my vent I guess. I was really motivated for round 4; and cleaned it up in 3 seconds longer than my round 2. But I guess round 2 probably was, in reality quicker as I didn’t have the wait as the treadmill sped up – worked that one out! I did row the 300m in 1:10 though, which was a spanker as my first (and what I would have thought to be fastest one) was in 1:11. I feel I am a lot stronger in my running now – I can easily clean up 500m at 10.5kph, even after I’ve already been working for over 25 mins. Although when I say easily, I’m obviously still pushing myself; but I don’t need to stop – and I always try to increase it to 11kph for the last 100m. Getting stronger. Overall I’m really happy with this morning’s effort – intensity was definately there, and I didn’t stop and only 3 rounds, when I thought I might
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Tonight I did a 300 workout after work. Was much harder throughout the session, I felt, than previous 300s that I’ve done. Definately did some harder exercises…will be interesting to compare the time! And workload of course.
300
Push ups
Walking Lunges (4s)
Jumping Pull Ups
DB Thrusters (5s)
FB Crunches
Air Squats
DB Man Makers
DB Clean to Shoulder (16)
DB Swings (12)
1/2 Burpee.
Total Time: 17:55.94.

Happy with the workout tonight. I pushed hard and did not quit! I was sweating buckets by the end of it; so obviously my work rate was high. The clean to shoulders really were hard! Everything killed me though…I was really pushing, resting just enough to get out two more. I need to try to reduce this to one. I also need to learn to clean to shoulder properly. The man makers were tough, but still don’t hit the back I don’t think. I think that I’ll need to increase the weight; but feel like I should be a lot more stable through my core before I even attempt that sorta malarky!

Time to compare.

5 on the 12th

Today I ran…I wasn’t feel particularly excited before I did it; but I felt really good, really strong through the first half, up until probably about the 15th minute actually. I ran mostly between 9 and 9.2kph, total of 4k. 3k unbroken, 3 min rest, 1k run.
Total workout time: 40 mins

After running, I went and played from the 10th to the 14th. I was slowed down a lot by a group of 4 guys in front of me…taking fecking ages. But it turned out to be good for my game…made me settle a lot more. Maybe cause I was more relaxed. I seemed to hit the ball a lot straighter today…although i can’t pinpoint what i was doing differently. Had a genuine 5 on the 12th – awesome! Was also way down the 13th again after 2 drives. Hitting the ball longer today as well. When i really watched the ball I was actually alright.

Took more fat photos today. Not sure that I can see any improvement…particularly around my middle. But the mirror says that I’ve lost some off my shoulders. And i’m in a S work shirt. That’s progress; but not as much as I want to see. Starting a food diary tomorrow. Will be hard as I still have some shite in the house…but it needs to be done – and I know that! Consistency across the board is key!

Tomorrow I’m working a middle. I plan to do a workout in the morning, perhaps cardio circuit; but without push ups. Perhaps sub with jumping pus & reverse crunches…Not 100% yet. Then I plan to do a 300 workout at night, after I’ve finished. Will add some different exercises – might look something like this: push ups, walking lunges, jump pull ups, db thruster, fb crunches (with small MB), air squats, db bent over row (heavy), db clean to shoulder (alt), bench jumps & 1/2 burpee. we’ll see. Bring it on!
4 core values: Intensity. Committment. Dedication. Persistance.

Forget Safety. Live where you fear to live. Destroy your reputation. Be notorious.

I’m having a crisis

I’m having a crisis…I believe I am actually getting fatter! How can this be? Ok, I know I eat like a garbage disposal; and a lot of it is crap…but most of the time I am my-body-is-a-temple-good. It’s making me feel shite, and like all the effort is completely getting me nowhere. Food Diary I believe to be the answer to this quandry!

Today, post work…I needed some stress relief – so I did a crossfit style workout that killed me…I had planned to do it anyway, the stress relief was a bonus.

20 mins, as many rounds as possible:
1 1/2 burpee
5 Jumping Pull Ups
10 Push ups (first 3 rounds – full, rest were on bench)
15 Air Squats
13 rounds completed in 20:16.

Was good, the burpee, although it didn’t feel like much, would have added time over the whole workout. Last time I did this thing I did 12 rounds, with less work and bench push ups the whole time. Improvement definately – just wish I was getting skinnier!

Certifiable Woman

This morning was good. I really worked hard, and did everything that I had to do, although the order was a bit screwed cause the rower was taken for 2 of the rounds. I still added them in though.

5 rounds for time:
300m run
200m row
100m glidex
10 push ups
10 supine row
1st round: 06:06ish
4 rounds time: 26:45
5 rounds time: 35:19

Actual order: T, R, G, P, SR / T, G, P, SR / T, G, P, SR / T, R, G, R, P, SR / T, R, G, P, SR, R
There were some screw ups with the treadmill, so that definitely added time; however I really pushed hard, will be interesting to compare with last time. Each time push myself…half way through the second last run I thought ’shit, I’m not sure if I can do 5 rounds’ but I’m so glad that I did. I feel that my fitness is improving; but I’m heavier; and I’m still feeling pretty fat – more than usual, although I’m going to swap to a S shirt for work; from L, so, god, I don’t know…I feel I’m not getting anywhere, but at the same time, in some ways I know that I am. The shirt thing.

Forget safety. Live where you fear to live. Destroy your reputation. Be notorious.

Easy rider

Today my legs have been stiff. I’m not surprised, although now I sort of feel as though I didn’t work as hard as I should have. I think maybe I should aim to go a bit longer for the next couple of weeks. I also want a bit more structure. Yet to decide what to do tomorrow…that time will come.

Today was an easy rider day, just to loosen the legs and get some spin going on my rest day. Soleus very tight today, both are. Big stretch tomorrow when I’m done working out – maybe hot tub…

11 mins Row – 6 x 1min (250m), with 1 min rest between
20 mins Recline Bike – 5min @ 4; 5min @ 5; 2min @ 6; 1min @ 7; 2min @ 6; 3min @ 5; 3 min @ 4; 1min @ 3.

Kinda forgot the purpose of my workout today when I was heading up towards level 7 – my legs were getting sore, fatigued really quickly; but I remembered and backed off.

Feel quite uninspired to write at the moment. Feel a lot like I’m getting into more of a routine now. Feel as though I am keen to go train; but I think this would be enhanced if I had more structure to my plan. Like I’m keen to get in there and do it; but don’t really go in with any goals to speak of. Duration.

Intensity, Committment, Dedication & Persistance.