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.

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.

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!

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.

Sunday Session

Had the gym to myself again today – and loved it.

5 x 5 session.  30 sec rest between supersets.

DB F Squat@ 12.5 / Inverted Row

DB BP @ 15 / NR LPD @ 6

DB Push Press @ 12.5 / Standing Cable Row (rope) @ 49.5kg

DB Bent leg Deadlift @ 12.5 / Single arm row @ 15 (4 sets, rest half way)

DB Swings @ 15 / Burpee (no pu)

10 mins spin bike – steady.

 

 

46: 28 (incl 6 mins post exercise)

329 cal, 27% fat

AHR: 146

MHR: 191

Zones: H: 09:44; M: 10:43; L: 14:35

 

Again the fucking HRM played up.  I have no fucking idea why it’s not working properly but it’s fucking pissing me off.  Clearly the calorie expenditure estimation is well off.  I fucking worked harder, much harder, than 329 cal in 40 mins.

Less push, more press in the PPs.  The swingsburpees really fucked me up; mostly, I think, cause I stuck pretty tight to the rest periods.

What happened to high intensity

I’m just back from my usual weights circuit and somewhat concerned/confused.

I got up and headed for the gym at half 3 this morning, did the usual circuit and worked pretty hard.  I think all rest periods were the same and the weight wasn’t significantly different.  The session felt easier than the ones that I was doing last swing.  My HRM also told me it was easier than the ones last swing.

5 x 5 Strength circuit

DB Squat @ 12.5 / Inverted Row – 30, 35, 40, 45, 45 rest

DB Bench @ 15 / NR LPD @ 6 – 30 sec rest

DB Push Press @ 12.5 / Standing Cable row (tri rope) @ 49.5 – 30 sec rest

1 x bike tabata.  First half @ 5, second at 4.

 

 

30:04 (session took about 25)

256 cal, 29% fat

AHR: 143

MHR: 171

Zones: H: 06:19, M: 10:31, L: 11:20

 

Whether it was the ‘morning-ness’ of the workout, or the not having any smokes this swing I don’t know.  I suspect it’s more about my cardiac function improving cause I’m not filling my lungs with tar.

The weights, particularly through push press, didn’t really feel as strenuous.  In saying that, I think my PP technique needs a little tightening up and I’m being wary with the squats cause of previous VL soreness. 

I don’t actually feel too bad for getting up at crazy-o’clock.

VL soreness

Not going into the office today, so had a pretty good sleep in and even though I could have slept longer I got up for some breakfast.  Had a medium size plate of bacon, eggs and some beans.  The beans they have here are shit!

Went to the gym this morning, as I had decided previously that I would.  The gym was empty so it was a good workout.

5 x 5

DB F Squats @ 12.5 / Inverted Row – 45sec rest

DB Bench Press @ 15 / Standing Cable Row @ 95 – 30 sec rest

DB Push Press @ 12.5 / NR LPD @ 6 – 45 sec rest

DB Swings @ 12.5  / Burpees – 45 sec rest

 

36:30 including walk back to room.

303 cal, 26% fat

AHR: 150

MHR: 183

Zones: H: 07:55, M: 17:33, L: 05:47

 

The HRM says that I didn’t work as hard as I normally do, and I felt as though the workout wasn’t as stressful, cardio wise, as the other ones have been.  That’s why I added the DB Swings / burpees superset in at the end.  All in all it took about 32 mins; so even though I did more work. 

Obviously I did less in the squats, and that was partially due to the previous soreness in my legs.  The first 4 sets were good, but my left VL started to get sore at about # 4 in the 4th set and it was sore in the 5th.  I was not doing the depth through the 5th set due to soreness, and I could also feel myself favouring the R side more.  I’m a little lost about what to do with the soreness that I’m getting.  Wish I had a foam roller with me, I think that would be beneficial. 

I’m still feeling soreness in my shoulders, mostly work soreness, but it generally goes the next day.  I’m seeing more development in my left shoulder – there’s more of a ridge between my anterior and medial deltoid, not sure why cause I do the same amount of work on both sides.  Perhaps it’s just residual strength development from the recons, but I’m not sure.  I could also just have lost fat from my L shoulder earlier than my right.  Who knows.

The gym in here frustrates me.  Or people stealing shit like remotes from the gym.  Today I couldn’t find the channel changer, and even though I could switch the TV on, I couldn’t change the channel to music.  A shit movie was on, and it kind of distracted me.  I guess that’s more about my training attitude than anything else.

Fatigue Much

Very tired and fatigued today.  So much so that I actually had a nap between coming home and going to the gym.

The gym was busy today and the motivation just wasn’t there.  I really don’t like working out when the gym’s busy, but at least I did some.

5 x 5 DB Push Press @ 12.5 / DB Bench Press @ 15, 15, 12.5, 12.5

DB Deadlift @ 15 / Single arm row @ 12.5

2 x 5 DB single arm clean & press @ 10

 

21:52

159 cal, 32% fat

AHR: 134

MHR: 173 

Zones: H: 01:43, M: 08:21, L: 08:37

 

The training was hard muscular wise.  Particularly through my shoulders – but I managed it.  I felt a bit unco when doing the left single arm clean & press, but the right was better than I expected.

Eff-ing shoulders

So tired this morning.  Slept through both alarms and was about 2 hours later to work than I normally am.  All up I had about 8 hours, and I still didn’t want to get up…the bed is so comfy!

So did not feel like training today, but headed into town to fill up and get some more Up & Go, which has become my breakfast of choice, then came back and got into it. 

5 x 5

Squats @ 15 / Inverted Row – 45 sec

DB Bench @ 15 / Standing N cable row @ 49kg

DB Push Press @ 12.5 / NR LPD @ 6

2 x 4 min tabata on bike – lvl 5, rpm >100

 

38:48

444 cal, 12%

AHR: 177

MHR: 192

Zones: H: 34:01, M: 00:40

 

Stupid shoulders are really sore after that session.  I don’t know why I’m getting sore now.  I would have thought that I would have got soreness last week when I initially started doing this shit.  It’s not a sub-luxation sore, more sore around the top of my shoulder capsule – where the supraspinatus attaches.  Feck.  Killing me.

Someone appears to have stolen/borrowed/removed the KB from the gym, so no KB swings in this circuit.  I hate miners.  On fucking $140k and steal a $40 KB.  Bastards.

Squats were hard again.  VL was causing the issues this time – soreness through the squat and it feels like a lack of strength or power when on the way up.  Perhaps it’s lack of recovery from the two sessions in a row earlier in the week (over the weekend perhaps, who fucking knows when I do this shit for 15 days running). 

Today everything feels hard.  Piece of shit ear phones seem to have shit themselves, not even a week after I brought them.  Probably wouldn’t normally worry about them, but these fuckers cost me $40.

I made myself do the tabata bike at the end cause I had chips and a chicken drumstick in town.  Yesterday I had 2 chocolate biccies.  Seems today my motivation has disappeared.  I know that it’s going to take a lot of work, and sacrifice to get to my goal of being fit and hot for my summer holiday at the end of the year – I guess today my tiredness caused me to forget about that briefly.  I feel disappointed in myself, and that it was stupid to give into that just cause they were there.

10 things you should love about lifting

Spending hours slogging it out on the treadmill, bikes, glidex and stepper might make you sweaty & feel all fuzzy inside, but it’s not getting you anywhere…  Your body & your health will benefit from a switch to a combination of weights and cardio.  Here’s why…

Strength.  Do you struggle with simple daily chores such as bringing the groceries in & lifting the kids.  Developing more strength through lifting will make light work of these chores and will also support and protect your body from injury or pain while doing your thing.

Lose body fat.  Right.  So you’re slogging it out on the stepper but getting nowhere.  Maybe it worked for a month or two?  By now your body’s onto it and doing it with the least possible exertion.  Adding strength training to your routine will improve your BMR, or the rate at which you burn calories.  Strength training also creates an after burn, revving up your metabolism for the following couple of hours, and the rest of the day.  Throw some weights in to increase your basal metabolic rate and transform your body into a fat burning furnace; cardio girl.

Women will NOT bulk.  It doesn’t matter what you’ve heard in the past – it’s not true.  Women’s bodies simply do not produce enough testosterone to produce massive size gains.  Aside from that, our strength ‘limitations’ relative to that of men mean that we can’t lift enough to build.  You’ll just get ’lean’.

Bone Health.  Bones need to be worked on too.  Weight lifting enables bones, which continually regenerate, to grow back stronger & healthier.  Weight training has been proven to improve spinal bone mineral density by 13% over just 6 months.  Banish fragile & brittle bones forever!

Improve your athletic performance.  Want to hit that ball further?  Cycle harder?  Ski better? Hit the weights, improve your strength and improved power will follow.  Trust me – people who are big & strong can hit the ball much further, cycle longer & swim faster than twiglets!

Reduce your risk of Heart Disease.  Weight training improves your cardiovascular health, but not in the way you expect.  Strength training lowers your LDL (bad) cholesterol, increases HDL (good) cholesterol & helps lower blood pressure.  Healthy heart and fit, firm body – what more can anyone want?

Reduced risk of Diabetes.  Strength training may help improve the way your body processes sugars, which helps reduce the risk of suffering adult onset (or type II) diabetes.  Regular training also helps regulate insulin levels, another factor in developing diabetes. 

Improve your brain.  No, it doesn’t make you smarter (well, it might, but that’s just my theory) but it can improve your attitude, outlook and help ward off depression.  A Harvard study found 10 weeks of strength training reduced clinical depression symptoms more than standard counselling.  Strength training also improves self confidence, body image & just makes you happier. 

Exercises!  All said & done, you need to do the right exercises.  Fluffy exercises like triceps kickbacks & inner thigh exercises may give you the fuzzy feeling in your stomach like you’ve done something; but it’s not the best way to results.  Get on the squat train, do some push ups & work your body hard for the best results.  Big body movements with heavy-ish weights will be your friend.

Start now.  Whether you’ve been working away for years and getting nowhere or if you’re a newbie in the gym there is a program that is perfect for you.  Start now  & watch the benefits come flooding in!