Driving by the book

Training
Bike. 25 mins.  1 song at 3, 4, 5, 7, 8, + 2 mins @ 9. 2 mins @ 6 to 25 mins.
Run 1km at 10.5, 1.5% – 100m @ 11 & 120m @ 12 to end.  Under 6 mins.

 

Right shin is sore as fuck.  Icing  it now.  Cooling down the insides with an ice cold Miller.  Ice feels so good.  So so good.  I’ve drunk so much alcohol this week.  3 Millers left in the house – then it’s gone.  Till Pretty Marys Friday.

 

Pushed hard on the bike, although I feel fitter, so the easier level songs felt easier.  Very pleased that I pushed to 2 minutes at  9 when I was only going to go at 1 min.  Felt strong through the run, breating was in rhythm and my legs felt strong, even after the bike which was good.  Shins weren’t sore at all during the un, but sure are killing me now.

 

Was quite motivated through training.  Work was a completely different story though.  Did SFA and didn’t care at all.  Not the best employee at the moment.

69

Golf – 18 holes.

Round in 95, and it was stroke.  So that was 2 under for the round – and I won – woot!  Was a really good effort.  Had a birdie at 12 with a chip in, and at 15 thanks to an awesome approach shot that left me about 1 foot from the hole.  Was such a sweet approach.  The last 2 times I’ve played that hole I’ve had a par & a birdie, both times off the back of sweet approach shots.  I’ve used a bigger club than the distance suggested, used an 8 from just short of the big tree today, near the rough on the right and wellied it real good.  So happy to get up there and see little KIWI sitting near the hole for a ‘near enough’ tap in. 

I had 3 x 7s for the round, so there’s definitely lots of room for improvement.  Putting was much better.  I took more time over the putts and actually thought about what I was doing and what I wanted to do with the ball.  Made some good, longer putts and was happy enough.  Not sure what was different today at golf.  Guess that I just had it in my head that I was to concentrate today & that’s what I did.  after the 7s I let them go – focused on the next hole; and even after good shots, I let them go too, worried about what I was to do next.  Perfect!

Food:

Oats, yoghurt, mango.  Coffee

1 snickers

600ml coke

1 small galaxy bar

2 nutrigrain soft bake bars

1 apple

750ml water

1 magners light

1 pint Carlsberg

Burger with chips, bacon, cheese, mayo & sauce

2 millers

1 turkey, avocado, cheese, low fat mayo sanga on small bits granary bread

18 holes golf – 5 hours 

Massereene

Golf at Massereene.  Played with HF & did well.  I wasn’t really happy with my all round game today – I drove well, really well, but duffed or didn’t hit a lot of my iron shots well.  Not happy with that.  Putting was well – concentration was a lot better.

The course was sweet – I found it quite easy to play – somewhat better than edenmore, the trees are more mature & the fairways seemed to be a lot wider, more forgiving.  Although the bunkers were a lot tighter in around the green; and there were plenty of them.  It really was a lovely course, and the craic was good too.

Food wise, was alright.  Breakfast, coffee, snickers, redbull, apples, burger & chips, 1 & 1/2 pints cider, 1 baileys coffee.  Can’t remember the rest.  Not good on the diet.  Not enough water.

No rest for the wicked

Right so…quite tired this morning despite getting to bed earlier than I would normally have.  To be fair though that was still quite late – not good enough really. 

 

Not sure what I’m going to do for training – maybe feel that way cause I’m tired.  More sleep needed!

 

0915 – Detox

1010 – Coffee

1030 – Training – Bike 20 mins.  10 mins speed intervals.

1130 – Oats, 2 scoops natural yoghurt, ½ mango, 50g blueberries.

1400 – Coffee

1500 – Coffee

1630 – Promax Diet shake

1845 – tuna salad

2110 – 230g fried Steak with green veg (broccoli, beans, snow peas, asparagus).

2140 – Fruit salad (1 nectarine, ½ mango, 100g grapes, 20g blueberries) with 3 scoops greek yoghurt.  40g cherry ripe

 

Training was tough this morning – definitely feeling the effects of not having a rest day last week – although I am tired.  That’s probably an explanation.  My legs were fatigued – really felt it was tough to get through the first few reps – speed work 100on 200 off.  Did half of them at lvl 7, turning the intensity down for the recovery, then upped to lvl 8 for the last half.  Glad for a recovery week this week, although I still feel I need to work hard as redemption for my week of shit.  Went to get on the treadmill to do a 25 min walk & couldn’t – my foot kinda clicked, then I was getting this shooting pain, no matter what way I landed on it.  Fuck.  I really tried to work through it, just couldn’t.  Couldn’t put any weight through my left foot.  Shit!  At least I’d done my hill intervals, they were the most important part of my training this morning.

 

Not feeling great at work today.  Stomach cramp type thing – feel bloated.  Just not great.  Swapped with GI Joe, so that was good enough.  My food was good today – with the exception of too much fs & yoghurt and the cherry ripe.  Although the cherry ripe was AWESOME so was very restrained to have only half.  So so delicious.  Off to bed early…opening early tomorrow – so unmotivated about work at the moment.  Fuck fucking fuck.  I wake up and can’t think of anything worse than heading off to work.  Had my head shots taken for my Canadian visa today; all I could think about was going home.  I looked at flights leaving Dublin for BNE on Saturday.  At the moment all I wish for is a ticket on one of them…FUCK!

 

 

Reassment 1.0 – Mountain of Lard

So, the week has come.  Time to look back and assess my progress so far – assess my dedication, commitment, persistence & effort in the pursuit of perfection.

 

My weight’s gone up.  I feel shit about it.  Feel like I’ve completely failed in what I’ve done.  The hard work that I’ve been putting in over the last few days has gone to waste.  Not happy at all.  I feel shit, more about myself and letting myself down.  I know that I’m putting in the effort with training – I train daily.  Vary the routine.  Progressively overload.  Put 100% into each and every session.  Why can’t I control the diet better.  Obviously the weight has gone up – maybe it’s not all bad.  I’ve been heavy on weights this week – and have had more carbs to go along with that.  Also I feel that I’m getting fitter – maybe my muscles are holding onto more water.  But I don’t think that they’re really the causes.  Just the sugar coated version of me fucking up this week.  Definitely have let slip a little with the diet – becoming too relaxed, too complacent, too happy with my progress so far.

 

Things have fallen apart over the last couple of days.  The wheels really have fallen off the cart.  I’m not doing the right things with my diet – it’s gone to pot.  Training has been good, but I’m going backwards, partially due to the Friday blow out; but also cause I’ve been inconsistent in eating the right foods. 

 

Fuck ups:

1. Too much shit

2. Inconsistency with supplements

3. Not enough sleep

4. Snacking on the wrong stuff – letting bad snacks creep in.

5. Lunches – not eating salads enough

6. Not consistent with timing of foods

 

Fixes:

1. Stop eating crap – simple

2. Take supplements consistently – take them every day, consistently

3. Go to bed earlier – sleep better

4. Concentrate on healthy snacks – control what I’m putting into fat head

5. Preparation of lunches, snacks before work – have it all sitting there – ready to go.

6. Take and eat foods that I can manage between clients – quick but good snack foods

 

Fairy Pants

So Sunday arrives.  Feeling very bloated and not great in the stomach this morning.  Pretty shite awful.  Think it’s the not taking the detox, so back into it this morning.  Trained, with the intention of beasting myself; but did anyway…I can’t help myself.  Maybe it was that Ms G was in the gym, that I needed to prove that I work out hard.  I suppose that working out in front of everyone, the clients in the gym, I feel the need to prove that I do put in.  That I work my arse off.  That I put in and kill it each time.

 

0930 – Detox & Thermobol

1030 – Training.  10 mins bike. 20 mins run intervals.  40:20. 12.5kph, 2%.  Abs – FB Crunches, FB Frog Kicks, FB MB Crunch & Push. 2 x 5 OLS.  Approx 500cal. 1 Lit water.

1410 – Omelette (3 egg whites, 2 yolks), cheese, 1 slice granary toast, 1 tsp butter

1700 – 3 x smoothie sorbet icecreams (288 cal)

1830 – Golf practice

2030 – 230g fried Steak with green veg (broccoli, beans, snow peas, asparagus) & mushrooms, 450ml skim milk. 1 can sprite zero.

2130 – 1 nectarine

2200 – Thermobol, 1 nectarine

 

Must go shopping today to fill up the cupboards with good stuff.  Lots of vegies, fruit, clean protein.  MMM.  Loving Ugly Betty!

 

Icing shins at the moment.  I can feel them getting sore, although weren’t too bad during the run today.  Making more of an effort to keep them alright.  To look after them, my body is an amusement park style.

Rough as hell

0915 – Oats & Green Tea

1030 – Coffee

1200 – random fruit, 3 x ¼ salmon mix sangas on white.

1345 – small coffee

1400 – Training – 10 min warm up on treadmill.  DBBP – 3 x 9 (18s).  Standing cable row (rope) – 12 @ 25, 2 x 10 @ 27.5.  DB pyramid chest flyes – 3 x 10 (6s).  Cable straight arm pushdown – 3 x 12 (12.5).  DB Lat Raises – 3 x 10 (6s).  DBSP – 1 x 5 (6s).

1530 – 3 x cheese on granary toast

2100 – Chicken & Veg big soup (Heinz), 4 slices granary toast with butter

 

Absolutely busted my upper body in training.  Was great.  But so disappointed in so many ways.  The Friday blow out was so bad.  But it was such a great night.  Pleased that I did the run before I went out, or Friday would have been a complete failure.

Pretty pretty Mary

Friday wasn’t all that grand at all.  Overslept – shit!  Avoided a huge pineapple by just getting there in time – by in time I mean just before Handy Andy arrived, scraped in.  Just out of the scratcher!

 

Food wise – shit.  Narrowly avoided the bacon butties they were cooking upstairs.  Had way too many coffees, a salad,

1600 – Training – 35:25 Run intervals.  5 min warm up, 20 mins run intervals. 3% incline.  5 @ 12.5; 10 @ 13, 5 @ 12.5

1700 – 2400 – 1 x Smirnoff, 1 x Miller, 1 x rum & coke.  Maybe 10 beers out.  Ribs, prawn toast, Midnight Haunt chow-mein. 

 

Absolutely busted in training.  Was such a good session following a shit day.  Was never not going to train.  Always knew I had to do it, especially before being away for beers and chinaman. 

 

Poached Eggs

 

Today – 72.9kg

0820 – Detox, Thermobol

0920 – Green Tea

0940 – Training – 20 mins bike – 5 mins warm up. 5 x hill intervals (100m @ 4, 5, 6, 7, 8, 50m @ 9), 9 mins speed intervals (100 on, 200 recovery @ 7).  Legs – 3 x 8 OLS, 3 x 12 step BW Squats, 3 x 10 LP @ 75. 10 mins walk cooldown.

1130 – 2 poached eggs on 1 slice granary bread, 1 tsp butter, 1 tsp tomato sauce.  Green Tea.

 

Training today was pretty good.  Happy with the intensity on the bike hills – and definitely happy with my one leg squats.  Pushed hard, balance is improving.  Feel a bit tired, but not too bad.  The poached eggs were great – heaps of butter in 1 tsp, and it gave a v different, but nice taste.  More F & V today!

 

Short Day

1020 – Oats, 1 & ½ scoops natural Yoghurt, 1 tblsp Bramley Apple Sauce.  Coffee.

1300 – Tuna, sweetcorn & low fat mayo mix on 2 slices of granary bread.

1400 – Small Banana, bottle of hydroactive (50 cal).

1500 – ½ cup coffee

1600 – Thermobol, Coffee

Training – 1 hr spin (hill intervals). 588 cal (40%). MHR: 93% (179). AHR: 81% (157). Zones: H: 41mins. Chest/shoulders – 3 x 8 DBBP (18s); 12, 12, 10 DBSP (6s); 2 x 10 Inc. Pyramid flyes (5s); 2 x 10 DB Lat Raise (5s).

1920 – 1 nectarine, handful peanuts, Green Tea.

2100 – 4 x chocolate chip digestive biscuits (272cal)

2115 – grilled steak & green veg (broccoli, beans, snow peas)

2230 – 200g grapes,

2300 – Thermobol, ¾ serve Promax Diet shake with 250ml skim milk.

 

Extremely busy at work today.  Not doing the second part of the shift that I’d planned to do; but it’s all good.  Everything was rescheduled.  Ate regularly, between appointments, although I really haven’t had that much to eat today.  I was so tired this morning.  Looking back I’m not sure where the day went.  Short shift, late up & tired I think made the day go faster. 

 

Training was good.  Pleased with how it went; worked hard through the hill intervals.  Was a bit sore on my legs; but worked hard.  My heart rate was lower than what I expected from the soreness in my legs.  Obviously I’m getting fitter cause I can do more work at a lower heart rate; but still work to do.  It’s the intensity.  During some of the hills the question in my head was ‘Can I work harder?’ & then I’d push it up a bit.  Happy with my effort.  Legs though aren’t sore at all.  Obviously I didn’t push them hard enough last night.  Thought I would have been sore from the one leg squats; however I’m not.  Will have to go back and do them again.  Fucking effort!  Need to produce 100% at all times.  Judging from the lack of DOMS I didn’t do that last night.  Shit!

 

I feel somewhat deflated by my results this week – 73.4kg & 29.6% body fat.  I know the body fat result will be highly dependant on my hydration levels, and that’s slipped a little in the last couple of days.  Also I’d had a few coffees which would have dehydrated my levels a little.  The weight thing though – I know exactly what happened…too much crap.  It’s as simple as that – not exercise/training related, but bloody food.  Getting too lax with my food – either letting bad snacks slip in, or not eating regularly enough.  GET IT SORTED FAT-ARSE!!