HRM

Weights day today and I was totally not looking forward to it.  That’s completely unlike me.  I love weights.  I love picking up big weights and throwing them about a bit.  I also love the burn that you get before the jelly like sensation after you’ve smashed a group. 

Deep in my bum was sore today, just like I’ve gone deep on squats and really worked, right down near my sit bones.  I’m sure it’s just the beginning of hard work again though.  The soreness was really the only reason I felt like not doing weights today – I was always going to do it.  I did drop some weight off the squats though.  I will continue to work as I have been, then really jump up the program when I’m in Vegas in a routine.  I’ve actually measured myself this time round.  Pride!

5 x 5 A

Squats – 40

Bench – 37.5

Inv Row – 12, 7, 5

Push ups – 13, 10, 5

Rev. Crunches – 3 x 12

 

Bike – 16 mins manual.  Level 5 – 6, 7.5km

 

45:21

350 cal, 28%

AHR: 137

MHR: 190

Was a lot more focused on the bike today, felt as though I had a goal, or perhaps more drive to get the heart rate up and not just go through the motions.  As is becoming a fairly usual thing, and starting to really fucking piss me off; my HRM doesn’t seem to pick up my HR when I’m doing weight movements that require extension of my body, or even any movement that means I contract my chest and pull my serratus anterior in.  It’s pissing me off a fucking lot.  I think that I’m going to try wearing the strap tighter so that there’s better contact when I’m not relaxed. 

I suppose that the HRM is really mostly there to make sure that my HR gets up enough when I’m doing my cardio, or fitness work and isn’t so much about the weights.  I like to have the training data from all my workouts, even though the data from the weights isn’t overly important at the moment.  I like to analyse stats.  It gives me something else, something objective to aim for, and beat.

I know that the diet is going crap at the moment, but there really is little that I can do about that without seriously offending someone or alienating myself.  The focus for the next fortnight or so is to get 100% on track with the gym and workouts and then the diet will come when I’m in Vegas, in my own routine.

without

So today at the pool was fecking awful.  That’s the only way it can be described.  Did my 1k (in 27:30), 100m with the kick board and then got the hell out of there.  I was just fatigued.  Although I’m not sure it actually was fatigue, or soreness from the weights session that I did – more just that the thrashing about was much harder.  Had a tendonitis click going on in my left shoulder which was while not actually hurting, uncomfortable and distracting.  It was more that I was noticing it there, not that it was sore.  Pain in the arse more than anything.  It wasn’t at all that I was without motivation today – it was a physical thing.  In a way I see this swim session as a good thing.  After the first 200 I seriously would have considered packing up and going home – if it weren’t for determination to do the 1k – at a minimum.  I made sure I was in there for at least 30 minutes.  A bit of a win for me, over the pool, today.  Sometimes it’s just hard.

30:00

340cal,  25%

AHR: 151

MHR: 177

Work was shit!  At some times I really, really, hate my life.  It’s like I’m just showing up and spending time there.  The fucking stock is all over the fucking place.  I had to count the bloody singlets about 15 times today as things weren’t included in the snapshot when they should have been and were when they shouldn’t have been.  I finally said that I wasn’t doing it anymore and headed off to harass customers.  I was helping a guy with shoes at the end of the day – he had a sore ankle for which he wanted plenty of cushioning.  After talking a little bit, it seems that he had Plantar Fasciitis, or so I thought.  He was surprised that I knew what was going on.  I think I also surprised myself.  Surprised at the amount of knowledge that I have, that I can talk to people about and the help that could have come from me sorting out what his issue was.  I also briefly considered whether infact I should go into physiotherapy, and briefly considered looking up to see the requirements for an Ex. Phys. to do Phty at uni.  But then I want to be a cop.  That’s all I want.

After work I realised I’d forgotten the ipod (essential for gym cardio, or any cardio really) so headed home.  Did some stuff on the treadmill to make up for the lack of swimming/gym cardio today.  I did run intervals and was happy with how they went.  I didn’t think that I’d got to the point where they weren’t an absolute bitch to get done – I guess I was wrong.  Although I worked hard, I wasn’t anywhere near maximum, and felt stronger than I have previously.

20 mins run intervals, 3 minutes stretching.
30:30 -  all at 4%

3 mins 10

5 mins 10.5
5 mins 11
5 mins 11.5
2 mins 11

20:00

230 cal, 17%

AHR: 164

MHR: 186

Not 100% accurate as HRM wasn’t working the whole time I don’t think…  It was fucking pissing me off, perhaps escalated by tiredness, but I felt some of the gear rage coming back.  Bastard.  Anyway, it was s pretty good session, even if the HRM fucked up.  I also iced afterwards, which I need to start doing more often (and am going to start doing, nightly).

I’m not nearly as sore as I expected to be from the weights session that I did the other day.  Perhaps the huge walk with golf helped that, perhaps also wearing skins while I was running tonight helped.  I think that that might be a good way to take some of the DOMs away from my future legs sessions – stretching, rest and then some form of activity (preferably walking/golf) later in the day.  Seems to have worked this time round.

More one glove tan tomorrow, along with a bit of training.  Short game work.

once bitten

Weights

5 mins cycle
5 x 5 Sq – 20,22.5,25,30,30,30
5 x 8 C & J @ 25
5 x 5 45 LP @ 90
5 x 5 SLDL @ 25
10 mins cycle

49:05

457c, 33%

AHR: 137

MHR: 180

When I returned from my weights, and got on the bike, there was a kerfuffle at the treadmills behind the bikes.  A little sticky revealed that there was a woman there, who had previously been ‘working out’ (cardio junkie) and a ‘trainer’ (6week ‘this is your leg’ course) attending to some guy who was looking all passed out on the treadmills.  I’d seen him earlier in the day, while I was warming up, and he was struggling.  It wasn’t just that he had the complete wrong idea about the stepper (no, it is not correct to stand, will all your body weight pushing the bloody step down) but he just looked fatigued; like he was going to fall over.  So the straw that broke his back must have been the treadmill.  Perhaps, and this is just what he looked like (and a complete stereotype, deduced from the thousands of people I’ve met in my gym career) that he might be the type of guy that is desperate to lose weight, so he comes to the gym without having eaten all day.  Fasting guys, we should call them.  Anyway, I’m assuming that he got an attack of the hypoglycemia bug and took badly to it.  He musn’t have fainted though as sure as shit if he fell over the two girls with him wouldn’t have been able to get him back up again.

Post gym I stretched for a good 10 minutes, which is pretty much unheard of for me.  I think I’m going to be less sore cause of it, and hence should, finally, learn that lesson.  Stretching is good.  After coming home and having a shake and a little food I played 18 holes at Innes Park.  Not too bad.  Actually better than I thought I would.  Still need work on lots of my game, and think I can be more aggressive with the chipping, though I’ve more confidence with my 60 now that I have previously.

2:25

1319 c, 35%

AHR: 135

MHR: 160

 

Rilex has found out that he can open things, like containers, by biting on them (like on the side, you get the picture).  Well…my finger didn’t ‘open’ so he just kept biting harder and harder. little fecker.   All the while he was hanging onto my other finger (on the other hand) so I couldn’t get him off.  I actually had to shake my hand, with quite a bit of force mind you, to get him to let go.  Then chucked him out of the pool real quick.

tune up

Went in for a tune up today.  After so many hours I feel rundown and tired, like a car I suppose – need a good lube at times.  My neck was so sore, and it was radiating down into my trap, both high and lower, and into my scap stabilisers.  When I couldn’t take it anymore I headed for some healing hands.  Wasn’t too bad at all.

It’s both sad, and weird that that’s the most naked a chick’s seen me in a while.  I don’t like it being like that.  I want a girlfriend…  shit.  The massage was good though.  She kept doing this zig zaggy thing – up one side of my back, down the other.  Back up and then back down again.  Then she lifted my scapulae & did it round the medial borders of each of them.  I thought I was going to die while she was doing that.  Not so much sore, but uncomfortable.  Bloody uncomfortable.  It’s a weird feeling, having someone dig their fingers under your shoulder blades.  The zig zaggy thing happened again – down my calves, then down my tib ant, then up my hamstrings.  I can’t say that she was overly rough, or nearly as hard as the girls lead me to believe, but she got into it and gave me a bit of a touch up.  Was pretty happy actually.  She said that I was ‘strong’ around my shoulders, and well built through the back of my shoulders; also that I had well developed calves (I bloody know, and hate).  She wasn’t surprised at all that I was built after I’d told her that I don’t mind a bit of powerlifting occasionally.

By the end of the massage I was feeling much better – and had better range and less soreness in my neck and shoulders.  Perhaps a once a week tune up is the way to go…

beach sprints

Well…despite a distinct lack of running, my shins are back to hurting.  Ice required.  I’m not sure why they’re hurting.  Perhaps standing while working all day; perhaps the training fins, perhaps the dramatic increase in exercise over the last two weeks.  Perhaps also the nimbus.  In truth, I probably need new orthotics, I’m just not in the place to afford them at the moment, but at the same time I don’t think that I can go into the academy not having them – particularly if there’s lots of running involved.

Slept much better last night.  Got in bed for 9.15 then read for a while.  Sleep came relatively easily after about half 10.  Was up at half 5 and off to the beach for a sprint session.  Was so nice down at the beach this morning.  Will probably wear swimmers and a bra next time and do some water running afterwards.  Will be a bit of a pain in the arse though if I’m wet getting into the car.  The water was lovely, the little bit we did paddle.  Did the sprints in the soft sand 5 x about 20m, 5 x short hills, 5 x long hills.  All up about 30 minutes.

27:35

340c, 18%

AHR: 162

MHR: 208

Going to the gym before work today, then working 12 – 9.  Not a bad day really.  Eyes feel tired again, but there’s been plenty of food sent to work so I’ll have lots of supplies when I get there.  2 x protein shakes today me thinks.

At work again now.  Minding the second shop.  Probably my favourite job in this place.  Gym was alright, though I got a little carried away with the whole application thing and was a bit late for the gym.  This application is taking up a hell of a lot of time.  Who keeps track of everywhere they’ve lived since they were 10?

Anyway, the gym.  No cardio warm up, just jump in and go…

C & J – 5 x 10@ 20

DB BP with twist – 3 x 10 – 6, 7, 7

Neutral pulldown – 3 x 10 @ 22.5

Seated row – 3 x 10 @ 27.5

DB Bent over flyes – 3 x 10 @ 6

Standing one arm row – 3 x 10 @ 22.5

45 LP – 3 x 10 @ 80

35:38

364 cal, 29%

AHR:145

MHR: 173

Not bad considering I was running late.  Still working up to working proper hard, but I’m getting there.  Consistency is most important until it becomes a lifestyle change.  Working a lot less hours next week, so hope to get even more training done.  And some more golf.

Just in from work.  Am shagged.  I’ve a really tight left hamstring, a sore left knee and my neck feels shite.  As does my right trap.  Hoping a night of sleep and not getting up at 5.30am will soothe all the pain and fatigue, I don’t think it will, but there’s always hope. I was feeling good until now – or till my knee started hurting at about 4pm.  Not exactly sure what it is – amd a little worried, but for no particular reason.  I feel as though it’s all to do with the hamstring that’s tight as feck.  Feel incredibly old tonight.

Updating before bed.  Is this what life has come to??

Cheap skate bastards

21-13-6

Jumping PUs

BW Squats

1/2 Burpee

06:12

10 mins bike, 2 mins glidex

24:03

235 cal; 28% fat

MHR 89%

AHR: 72%

Zones: H: 05:01; M: 11:57; L: 07:28

 

Not feeling it at all today.  Nearly feel as though I should have just stayed in bed.  So much harder when I’m fatigued.  My legs and traps are fucking killing me.  Burpees fucking killed me…shit.  My left knee was giving me a bit of gip when I was cycling, but perhaps that was just lookin to ‘get out of it’ a bit early.  Was fatigued & uncomfortable more than anything.  I can’t believe I’m not feeling it today – especially as I was so motivated last night.  Ugh. 

 

She wants me to do her new cardio program with her today – that’s never happening.  Not only am I not sure I’d beat her – actually I think it’d be pretty close except I feel quite sure I’d kick her arse at the crossfit bit I threw in there; but I feel way to sore to even contemplate competing against someone at the moment.  Dead is how I feel.

 

And my fucking internet isn’t working again.  This is really starting to piss me off.  Fucking bastards. 

 

On the up side of the coin for the last few days I’ve been in the greatest mood, except that I now feel as though I’m starting to let things annoy me again.  Expecially the fucking internet.  And my bounce commission that the cheap-skatey-fucking-Edenmore-bastards probably aren’t going to pay.  There’s nothing that I can do about it if they don’t pay – I’ve just been suckered into doing something that’s not my job.  And they’re making me pay for the fucking visa that they fucked up the application of.  Fucking bastards.  Nearly makes me want to bring out the fucking C-word to describe them.  Fuckers.

 

Afternoon training:

20 minutes bike.  5 mins warm up, 10 mins hills, 5 mins easy.

DB Bench

DB Inc Bench

DB Flyes

10 mins treadmill, walk

58:47

427cal, 41% fat

MHR: 84%

AHR: 62%

Zones: H: 01:00; M: 12:10; L: 41:24

 

After work and training she delivered me to Rushmere for coffee then to Tescos for some supplies, to finally bring an end to the famine that is currently engulfing my house.  I had a really good night, and really needed it to stop me thinking about the cheap-skate-bastardy shit that keeps happening at work.  Bastards.  We had such a laugh; we always have such a laugh.  Recalling stories from my trip around Germany last year, some of the extremely numpty-head-ish things that Niamh did.  Unbelievable.  The christmas tree incident and K’s reaction to it was probably the funniest thing ever.  She couldn’t understand how I actually put up with it…

Blister hell

Once again, on the right track. My blister, courtesy of my newly acquired ‘Ma Rep’ golf shoes, is one from hell. I’m sure. It’s about the size of a 50p coin, full of shite and driving me insane. It hurts to walk, run, generally wear shoes. My pluggers are the only relief, unfortunately though I have to work, and no shoes at work would see me receiving the biggest pineapple ever. Going to get it sorted with a ‘second skin’ patch that I’ve been told about. We’ll see how it goes. I’ve 18holes on Friday, Saturday, Sunday & maybe Monday so I hope that Fatty’s ‘no friction’ report is accurate. It’s bugging me!

Today. 75.6kg
900 – Detox & Thermobol
910 – 45 mins bike (10 mins flat, lvl 2 & 3; 6 reps hills – 500m @ 3, 100m @ 4, 5, 6, 7 & 8; 15 mins hills, random, above 4, 5 mins flat, lvl 3) approx 400 cal. Shoulders – Ext Rot, Int Rot, Scap retraction, 3 x 12 DB Shoulder press (6), 3 x 8 – 10 DB Lat Raise (4), 3 x 12 DB Rear Delt Flye (3), 3 x 12 DB Supraspinatus ‘V’ (2). 1 Lit water
1120 – Oats, Green Tea, 1/2 mango, 2 spoons Greek Yoghurt & Honey
1320 – Chicken, lettuce, cucumber sandwich with 1/4 avocado, tsp cottage cheese, tsp mayo – 2 slices granary bread. 450ml water.
1430 – Coffee
1650 – 125g cottage cheese, 250g carrot sticks, 2 wholegrain ryvita, small apple
1815 – Green tea,
1830 – Banana
1920 – Thermobol
2030 – Salad (lettuce, tomato, beetroot, canned corn, red onion, tuna)
2215 – Thermobol, 1/2 serve Promax Diet with 250ml skim milk

Good start to the day. All’s going well, felt tired when my alarm went off at 730, so slept until 9. Definately feel the need for more sleep over the last couple of days. It was my day to run this morning, but the blister prevented it. Tried walking this morning, when the bike conked out at 25 mins, but wasn’t happening. Not like I can’t do anything, just an annoyance. Big pain in the arse.

Supplements – The detox is certainly making me er, rid myself of waste. I think partially combined with the exercise – very consistent (regular) over the last couple of days. And it doesn’t taste too bad, so it’s all good. The thermobol is making me sweat like a fat chick. It’s pouring out of me when I’m doing my cardio. Both mornings I’ve taken on a litre, easily. A couple of times yesterday I felt thirsty, feel like I could always drink a bit more, but not overly thirsty & hydration levels seem to be under control.

Feel headachy this afternoon. Water maybe, although I’ve had probably 2.5lit today, including the green tea. Although I’ve been eating pretty much constantly today it doesn’t really seem like it. My blister is killing me – I think I might die! I had the shake tonight cause I only had a salad 2 hours ago, to keep burning through the night and all. Mixing it with milk definately makes it taste better, just like a frothy chocolate milkshake. Although normally I’m into vanilla milkshakes. Not sure I could do vanilla with water though. Very happy with today again – the only real fat was from the mayo, and the tiny bit in the cottage cheese & skim milk. Not too bad really.

Plan to get up early & train before work in the morning as I’m playing golf tomorrow afternoon.

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