Circuit of hell

Gym this morning.  Sunday morning.  My one morning off in 15 days of hell.

Circuit – 4 rounds

Run 200m

SM Complex (inv. row, jump pus, w & n bar push ups) x 10

Row 200m

DB C & P x 5 @ 12.5

Burpees x 5

Didn’t do any form of accurate timing, but believe that took me about half an hour.  And I worked hard.  I ran between 10 & 11 (mostly at the lower end, but the last two runs took 1:14 & 1:12) and the row was all in 49sec or less.  I must say that during the circuit I was least looking forward to the row.  Perhaps cause of my legs, just fatigued, or cause I’d just finished the SM Complex.  Either way, I was knocked about. 

Perhaps the run was easiest – maybe cause it was at the start.  The DB C & P were good – felt strong and stable; it’s amazing how much they crunch your cardio.

Feel fairly knocked up from yesterday’s burpees.  My upper body feels tight, and slight fatigue in my legs.  My lower back is also making itself known, but nothing too serious.

Again, my physical reaction showed that I worked hard.  My eyes are extremely heavy & I feel as though I can’t stomach anything, even water.  I was just looking to be away to the loo to have  a puke…but didn’t end up needing it.  A hard workout always cleans me out.

100 burpees

Didn’t really want to train today; so just did 100 burpees.

17:30:5

Fucked!  Had to break them up, a lot.  Did sets of 10 to 50, then sets of 5 to 100.  Was a really, really good workout.

Cheesy goodness

I came back in with the goal of not actually eating so much cheese and crackers when I’m after a late night snack.  Fail.

So far, of the two nights I’ve been in, I have had cheese both.  Admittedly less than I had been having on previous swings (and in saying that, it wasn’t huge – like less than 100g) but still having some.  Tonight I headed for the mess right after finishing in the gym, ate a small dinner and got my crib.  No cheese, although it did look mighty tempting as I was chopping melon.

I figure that I’m not doing something right.  Yes, I do not train on my time off, but I do try to stay relatively active.  I’m actually gettig a bit sick of my up and down-ness in terms of training.  Achieving consistency is a pain in the fucking arse.

Anyway, no cheese tonight, that’s a small step towards a big goal.  The idea behind going to the mess right after the gym was 1. my appetite is significantly lower than if I had of weighted, 2. I worked out on an empty stomach and did weights, so after burn will easily take care of the ‘don’t eat for an hour after working out’ theory and 3. to remind myself that I had just worked off what I put in last night.  I think it worked.  Fish (that looked crap and tasted rubbery) and one small rib – no fat either.  With carrots and broccoli.  Shit vegies tonight.  Really shit.

Workout

DB Squat @ 12.5 / Inverted Row

DB Bench 3 @ 17.5, 2 @ 15 / Standing Cable Row (rope) @ 54kg

DB Clean & Press @ 12.5

Plate push press @ 15 / Burpees

Doing full burpees now, and finding them easier.  I’m still working out without a heart rate monitor, and finding it ok.  Less distraction, particularly when the fucking thing isn’t working.  I guess the only down side is I don’t know, tangibly when I’m improving – although I can see it in performance, I would like to be able to say, without question, I’m doing the same work for less effort, or more work for the same effort.

Too hard

Running today, and it was fucking hard.  Well, actually not as hard as I expected.  I think I did more than what I thought I would, but still not as much as before I headed out on R & R last.

R: 1:30

W: 1:30

R: 3:00

W: 2:00

R: 2:30

W: 1:30

R:  3:00

W: 1:30

R: 1:30

More than prescribed by the C25k program, but also a backwards step from where I was. 

Through the run I so felt like a smoke, but just had the thought that running is way too hard when I have the smokes.  But I do like them.  Particularly when at the pub.

Wow, fast love

Ever heard of anyone meeting someone and being engaged less than a week later.  I have; now.

My mate D 79 is a WoW addict.  D79 plays quite considerable amounts of this game, although does not see their game time as considerable, or even high.  But that’s not the issue at hand. 

D79 has been in contact with someone in their ‘guild’ and has finally made the trip overseas to see what might be there.  She left Friday.  It’s Thursday now, so less than 6 full days later he proposed, she accepted and love is all around. 

I was speechless.  And I’m never speechless.  Opinionated would be somewhere at the top of a description of me; and also relatively quick.  I am very, very rarely speechless.

Although there are all sorts of obvious I-don’t-really-even-know-the-guy questions I guess I’m somewhat in awe, or just being able to know something, and to committ to it – and have the guts to back it up with action.

God knows, I should probably do that myself.

WoW.  Literally.

Claustrophobia

Sunday workout

5 x 5 circuit

DB Squat @ 12.5 / Inverted Row

DB BP @ 15 / Jumping chins

DB Push Press @ 12.5 / STanding cable row @ 54kg (120lb)

DB Clean @ 12.5 / Burpees

40:28

274 cal, 31%

AHR: 136

MHR: 179

Towards the end of the session I was feeling uncomfortable.  My earphone cord was pissing me off – getting in my fucking way and my bra straps, as per usual, were pissing me off by riding up my traps.  Fucking bastards.  I don’t know why I get like that sometimes.  It makes me feel trapped and claustrophobic.

I know I have to be patient when it comes to seeing results, but I wish it would fucking hurry up.  I’m definitely seeing the fitness results.  My resting heart rate last night, even when I hadn’t actually been ‘resting’ all that much was easily down to 57.  In a way, I don’t understand that cause my running is up the left.   I know that I’m dropping some weight round my legs and shoulders, and that that’s where I lose it first, but really.  Wish the other stuff would hurry up and fall off too!

Bare minimum. Again.

Today’s bare minimum program at the gym.

5 x 5 circuit

DB Squats @ 12.5 / Inverted Row

DB Bench @ 15 / Jumping chin ups

DB PP @ 15 / Burpees

2 x 5 SLDL @ 12.5

30:53

239 cal, 24% fat

AHR: 152

MHR: 179

I did the bare minimum today again due to fatigue levels.  I am tired.  Today I was also uninterested in work.  Very uninterested.

Excuse me this. Excuse me that.

One of my ‘KPI’s is supposed to be getting a whole heap of weight off the fat-bastard I report to.  At first I thought – no worries.  With a good 50kg to lose, it shouldn’t be too much hassle getting it to start coming off.  We had a slight hiccup on the first day and there’s been a steady slide since.

I believe, since this ‘challenge’ started on August the 4th he has undertaken a total of 0 exercise sessions.  Excluding one cricket game where he batted for a total of about 20 minutes, and really didn’t do all that much running.

He says all the right things.  In fact, about 5 days after this whole thing really took off I was talking to him and it seemed as though his attitude had changed and his motivation had kicked in.  It didn’t.  He knows what to say to encourage you to think that he’s motivated and really wants to do it.  Like telling me that he gave up smoking cold turkey.  Fuck off.  Don’t fucking lie to me.  Someone like him would have cheated his way through a year; taken it up again and then cheated his way to eventually giving up with the help of patches or some fucking thing.

It’s like he’s got ‘poor me’ syndrome combined with major heartlidge issues.  He’s full of hot air and fucking excuses.  He forgot his shoes this swing.  If you’re serious about losing weight; you do not forget your shoes.  Your shoes and exercise clothes are the first thing you pack.  Normally it’s his workload.  Today that excuse was used as his excuse to get out of participating in some sports.  Not ony has he signed a fucking contract to do things and control his behaviour in an effort to achieve weight loss, but he’s supposed to be driving the fucking program. 

I just get so angry at all the excuses that he makes.  But not even that.  It’s that he has the guts or gall or fucking arrogance and stand there and make like he’s serious and he’s not just wasting my fucking time.  I’ve a good mind to walk into his office and tear the contract up.  I would also like to tear him a new arsehole for lying to me, and just for being a fat lazy, insociable guy. 

He is one of those fat bastards.  One of the ones who always act jolly and happy.  One of the ones who’s man boobs wobble just as much as their fucking jowls and 5 chins when they laugh.  One of the ones who is overly aggressive, defensive, stubborn and self-effacing.  He consoles himself that it’s not his fault that he can’t lose weight.  He just doesn’t have time.  That’s not his fault.  It’s not at all his fault that he can’t fucking manage his time – and that he’s probably in a job that’s way over his head, education wise.  He’s a chef for fucks sake.  Not that chefs are dumb, but they’re not ‘professionals’ in terms of education outside their field, are they!

Another thing that is really starting to piss me off – and I really noticed a definite attitude change, on my behalf today – his attitude towards work.  I’ve mentioned to him a couple of times about a project that I want to run.  Tuesday he was all for it – even suggesting prizes.  Yesterday he wanted a proposal for it and today it’s not happening.  It’s not only a fucking waste of my fucking time; it’s a huge slap in the face for initiatives I’m trying to implement.  It’s making me feel as though he’s ‘using’ his power.

I fucking hate that he is so full of excuses, and that he seems to think that it is perfectly acceptable to be that way.  It’s just laziness.  Just fucking laziness. 

Maybe it would be easier if he’d just stop fucking lying and say “I’m a fucking fat, lazy prick.”  Admit it.

Chocolate pudding

Two-a-day again today.  I was feeling ok.  I think my mistake might have been eating right after training.  Tiredness and fatigue has just slapped me in the face.  It’s all good though.  Not a lot of work to do tonight then I can fall into bed and dream about yet another 4am start.

3.30 again I headed down to the gym.  There was another guy in there but he kept to himself and I did the same.  I don’t mind that arrangement.  It was alright.  Waited for the second alarm to go off then got up without much trouble.  I had this sensation of being really really sound asleep.  I can’t remember whether it was from waking up, or from dreaming.  Whatever it was, it was a nice feeling.

5 x 5 – longer rest (approx 45sec)

DB Squat @ 12.5 / Inverted Row

DB BP @ 15 / NR LPD @ 6

DB PP @ 12.5 / Standing cable rows @ 50kg

 

27:00

147 cal, 43% fat

AHR: 121

MHR: 149

Zoens: M: 02:19, L: 19:48

 

I think the HRM was pretty accurate.  I definitely did the circuit slower than I normally do.  I guess there was a bigger emphasis on strength with this one, and less emphasis on getting the cardio benefit.  I felt pretty composed through the whole workout.  Never feeling as though I was rushing to get breath in before time to start again.

I get frustrated at non-commercial gyms, and the lack of planning and forward thinking behind them.  My program, or what I want to do, is so limited cause there’s no free olympic bar, no squat rack, no decent spin bike and not enough free weights.  There’s also no KBs and no MBs.  It just makes strength training that much harder – and less intense in a way, cause you can’t keep loading up every session.  Particularly when the DBs are in 5kg increments.  Anyway.

Then cardio this afternoon.  Just a low intensity sustained effort.  I watched Spy Game while on the bike for half an hour, then did a hill walk for 15 minutes.  Love that movie, and I really didn’t notice the time go.

30 mins bike – level 3 – 5

15 mins hill walk – 5.0% up to 9% incline then back down some

 

45:00

429 cal, 36% fat

AHR: 128

MHR: 155

Zones: M:24:57, L: 20:11

 

I think cardio wise I fared a lot better for the bike, and the walk.  I wasn’t pushing at much more than an RPE of 6 but I sustained it, and my heart well and truly kept up with my legs.

And the chocolate pudding.  I want some.  Last night it was all I could think about, even though desert choice was just chocolate cake & chocolate sauce.  I made the mistake of having some pudding last time I was here, and it was effing delicious.  I want some again.  In the mess tonight I was prowling like some spaced out zombie on the look out for something sweet.  I don’t want chocolate – that won’t hit the spot.  It’s all about the chocolate pudding for me.  I am just mentally fatigued at the moment.  Definitely not helping my state of mind about food, although my current attitude seems to be pretty spot on, and generally not wavering too much.  That might be a challenge when it comes to running tomorrow though.

So hungry…

Could be taken a couple of different ways I suppose.  Although the meaning of this title is literal.  I’m STARVING.  Perhaps not as starving as some Africans, but still, starving.

Running training again today.  I really did not feel like doing it today.  I don’t know if it was lack of motivation, cause I am feeling motivated, just fatigue perhaps.  I slept well enough last night, but still took a while getting to sleep.  I think I may have been too well intentioned – the lights went off at about 8.30, but I struggled to sleep then.

C25k – Week 3, session 2.

9.2kph, 1% incline

R 1:30

W 1:30

R 3:00

W 3:00

R 1:30

W 1:30

R 3:00 – 9.2/9,5

W 1:30

R 1:30 – 9.5

10 x hill climbs on bike.  100m @ 3, 4, 5, 6, 7, 8 then 400m recovery.

 

41:52 (including walk home)

437 cal, 19% fat

AHR: 161

MHR: 197

Zones: H: 21:28, M: 14:30, L: 02:33

 

I think the HRM worked pretty consistently today, although I really can’t be sure as I can’t say I was checking it a lot.  I think it may have not worked for the first run.  The zones seem pretty accurate though.  I would say the H zone was mostly running (I do have a very high HR when I run) and the top end of the hills, and the M zone would, I assume have been from the walk intervals and bike recovery. 

Considering my condition before the workout, I was pretty pleased with how I went.  The running was still a bit tough, and to be expected.  I think though the shorter ones are getting easier, and I found on the longer ones that I was struggling at 9.2, but was more comfortable at 9.5.   Hmmm.