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.

the lesbian and the kids

Today wasn’t nearly so bad. The ginger was a bit grizzly, but nothing as bad as I’ve seen him in the past.  Bloody horrible would be the only way to describe it, and he certainly wasn’t that.

Training this morning was good.  Consisted of an hour in the pool.  Not a bad effort.  Managed to get a bit of a lie in before having breakfast, making lunch and washing up.  The usual routine.  I wasn’t feeling overly tired this morning, just had enough sleep that I woke up when I was ready, although I did hear the first couple of squeaks from the other side of the wall.

Swam for an hour – my usual 100m on 3 minutes was completely blown out of the water, and I rolled 1k in about 25 and a half.  Was pretty impressed, and just managed to squeeze out another 200m before I hit 30.  Definite improvement.  I’m not actually swimming faster, just having less rest, and continually doing more work in the same amount of time – result!!

A couple of the guys at work asked me why I wasn’t aiming to swim a certain number of laps each time I went – and I think today proved that point.  When I set out, I had no idea that I wanted to swim for so long, or that I wanted to swim 2k in total.  I just felt in the groove, so I kept on going.  I think that that’s how it has to be with my training.  I also think that that approach works for me cause I’m not the type to give in.  I like to give training a bit of lip, and to keep going when times get tough.  I like to beat what I did previously.  Set out to improve each and every session.  I know that at some point that’s not going to be possible, but it’s something that drives me to keep working, to keep getting better.  Think my AHR was also a bit higher this time round – makes sense really.

1 hour

768c, 17%

AHR: 165

MHR: 185

Work wasn’t so bad.  Just bloody counting, counting and more counting.  Went quick enough, but every two hours I was looking round for something to eat.  Was all good though, and well within the diet.  Just sitting here and I’m actually thirsty.  The lesbian and the kids were in today.  Someone I potentially would have hooked up with once, I was just standing, overhearing their conversation thinking that I was a bit weirded out by her child (perhaps only 6 months old) not wanting ‘boob’ anymore.  That, or perhaps the image of being with someone who’s breastfeeding (and said breastfeeding’s implications on fucking) was making me crazy.  As much as I love boobs, I’m not into that at all.

Gym session after work, even though my eyes were well tired.  Went and did my strength work.  I still don’t feel that I’m pushing as hard as I can with the weights at the moment.  Think I’m still in a bit of an adjustment phase being in a new gym and all.  It’s like they’ve tried to cram too much shit in the space and it feels cramped, and you have to negotiate your way around pieces of fluffy equipment to get to the good, and worthwhile stuff – like the single power cage they have in there.

40:10

405c, 30%

AHR: 143

MHR: 166

For the moment I’m concentrating on big exercises – nothing isolation.  I’m doing at least one powerlifting move per workout, although not heavy.  I’m going to have to write myself a program and get into the routine of lifting heavy again.  Shit.  Bring on the mental strength.  The scales were mighty tempting tonight, but I wasn’t really wanting to see what’s going on there.  I feel as though the weight isn’t shifting, although I know I’m getting leaner around my head.  Sounds stupid; but I am seeing weight loss from my face.  Perhaps it’s the little bit of a tan that I’ve going on now.

Done.  Absolutely done.

sleep

Today was one of the worst days I’ve had, feeling wise, for a while.  I was up early enough, considering the number of beers we had last night, and headed for the gym.

R.I. – 30:30 (5 @ 40:20) 10kph, 3% – 18mins

Clean & Press – 3 x 8 @ 20

Leg Press – 3 x 8 @ 80, 1 x 8 @ 90

Narrow pulldown – 3 x 8 @ 25

Straight leg DL – 3 x 8 @ 20

cycling – free spin – 4 mins.

50:00

631 c, 18%

AHR: 163

MHR: 198

After that I went home and we headed out for some fishing.  Was a really nice day, although there wasn’t much about – we kept losing the fecking bait.  Probably some massive crabs just kept snitching it.  During my morning workout I started to feel as though I was going to throw up, which isn’t entirely why I headed home after 50 minutes, I was nearly done anyway, but I wasn’t feeling good, and my post workout shake didn’t sit all that well in my stomach either.

Got over it and we went fishing, then back to work; but by the time I was going to work I had a massive headache, the sickly feeling had returned and I was feeling a pain across my lower back.  Not good.  Perhaps just dehydration as I filled up on food and water while at work and it seemed to get better.

Ginger and I had a game of chasey when I got home which was class.  It was great to see him running about having fun.  MG didn’t like it much as he was getting razzed up before bed, but G was laughing her head off – bit of a release for her I think.  Was going to do some work with G, but just end up doing 20 minutes on the bike by myself.  Went pretty hard, mostly strength stuff, not speed.  3 minutes @ 2, 2 @ 3, 1 @ 4 & 1 @ 5 – then repeating that pattern, although timing was different with a 2 minute cool down cycle.  Feeling much better after having a good sweat session this afternoon.  Was only 20 minutes, and not really enough to be called a second training session, but was something anyway.

20:54

236c, 24%

AHR: 154

MHR: 172

All good, but I’m so tired.  Fatigue is starting to kill me at 10pm – at least now I know when to go to bed.

Two down, the rest of my life to go

I woke about 3 times between 2am and 5am, putting a swift end to my plan to get up early and a do core workout before work.  Think maybe I was thinking about it too much.  Did however manage to find out that I can get up, dress, eat & be out the door in 20 minutes.  A pointless fact now that I’m training properly again and plan to frequently train before I work in the mornings.  It will come in handy on the 7am starts though.  I suspect I’ve only two of them left.  Or maybe one. 

 

My body knows it.  I’m fatigued.  I can barely keep my eyes open tonight; but I’m ready for the stupid AGM.  Doesn’t start till 8, which is fecking late if you ask me.  Ma says it will go on about an hour-and a half, and there will be sandwiches and all afterwards, but at the moment I just want to climb into bed. 

 

Golf – 9 holes

1:39:13

632 cal; 45% fat

MHR: 84%

AHR: 59%

Zones: M: 09:47; L: 1:16:18

 

Golf was alright.  Didn’t really feel as though I played brilliantly, but ended up on 19 points, with one ding, so it wasn’t too bad.  I think I won for the day; and proved again to SW that I can play. 

 

Strength Training

3 mins bike, warm up

Breathing squats 5 x 10, 10 breaths

4 x 10 DB Deadlift (16s)

4 x 12 Man Makers (5s)

3 x 12 Bench Reverse Crunches

4 x 5 Straight Leg Deadlift, per side (8s)

1 x 5 Bench Single Leg Squats (per side)

4 x 10 DB Squat to Press (10, 9, 9, 9)

3 x 12 FB Crunches

2 x 20 Elbow Crucifix side hold

42:24

426 cal, 26% fat

MHR: 94%

AHR: 74%

Zones: H: 11:42; M: 16:31; L: 13:37

 

The squat to press fecking killed me!  I really had to push for the last 2 sets of those, although on the second one I felt I could have done more than 10.  I chose to save myself.  I’m not sure if that’s the right way to go about things.  I just know I was juiced by the end of the workout. 

 

And now, I sit waiting for the AGM.  I’m contemplating a beer.  Solely for the purpose of making the meeting bearable.  The bitching will be fun though.  I can only hope that it doesn’t drag on all night.  Straight to bed when it’s done.  I’ve had one beer per night over the last two nights.  I don’t feel like having one tonight. 

Grip limitations

The murky fog has finally lifted and rain has arrived.  I’ve sworn never to complain about rain; but it gets me down.  For the last week or so it’s been more snow than rain.  I like white much more than wet! 

 

I was so tired this morning.  A combination of going to bed too late and thoughts about she kept my mind ticking over all night, but I slept quite well.  I was very pleased that come my alarm time I got up and headed for the gym; albeit with a bit of messing about to get my mind on the job.  I’m really enjoying this working out first thing, thing.  It sets me up for the day; wakes me up and fires me up to be motivated.  I am more motivated throughout the day when I’ve trained in the morning.  Training first thing often means that I can train twice in the one day, which makes me feel like I’m working hard and working on achieving my goals, so inherently I’m happier.  The other thing about training first thing is that then if something else comes up later in the day (yet to find a reasonable excuse – although Thursday morning & Friday afternoons it’s usually easy to find one) I’ve already got at least a workout in. 

 

Morning training

Bike 5 mins warm up graduating intensity, dynamic warm up – ballistic stretches.  Intervals.  5 at level 8.  20 seconds on.  Rest as needed. 7 mins level 3 – 4 to finish.

28:24

283 cal, 27% fat

MHR: 89%

AHR: 73%

Zones: H:05:03; M: 15:26; L: 07:46

 

Truth be told I’m actually quite disappointed in my training this morning.  Not the effort I put in…the performance.  I’m abslutely bleatered after it; and I really put in.  On the last two intervals I could really feel the lactic acid pouring into my glutes & hammies; but surprisingly my quads survived ok.  I had gone down wanting to get 10 intervals done; but there was no way that was happening.  Never.  I guess the session took more out of me than I had expected.  Level 8 was higher than normal, and the interval was longer.  I think both of these things contributed significantly to my disappointing performance.  I’m not sure exactly why my performance was so down.  After the 15:30 intervals I have been doing I would have expected to only need the minute rest, but if frequently pushed out over that.  Obviously cause my work time has increased my rest time will also need to; but will it need to increase so significantly that I need a rest that’s extended that much.  5 intervals at 20 seconds mean a total of one minute and forty seconds.  10 intervals at 15 seconds come to a total of 2 minutes and 30 seconds work time. 

 

Afternoon training

5 mins walk to warm up. 30:30 run intervals -5% incline - 5 at 11.0, 5 at 11.5. 

Cable High Row – 2 x 10 @ 35; 2 x 10 @ 32.5

DB Inc Row – 4 x 10 @ 12

DB Cable Narrow Pulldown 1 x 10 @ 32.5

DB Deadlift – 4 x 10 @ 14

DB Bench Press – 2 x 10 @ 18; 1 x 8 @ 16; 1 x 6 @ 16.

50:56

422 cal, 25%

MHR: 96%

AHR: 75%

Zones: H: 13:41; M: 12:03; L: 15:08

 

Training this afternoon was alright.  Ran hard during the intervals but it didn’t really feel comfortable.  The rhythm wasn’t there.  The running felt easier than I expected considering the incline and my HR probably didn’t really go as high as I was expecting; but towards the end of the intervals I was pretty shagged.  The weights were quite tough; my grip was definitely the limiting factor today.  I couldn’t grip any more on the cable narrow pulldown.  My forearms were killing me towards the end of each set of the deadlifts and I was definitely feeling them during the bench press.  Tempo was slower on the third set and it killed me on the 4th.

 

I feel like doing more today.  I was ready to go to hockey; but it’s been cancelled.  I guess the pitch is frozen, but that doesn’t compensate for me wanting to go out and do more.  I spoke with her earlier and said that I wanted to go out and do more.  I’d like to do some SAQ or sprint work.  Maybe even some hill sprints.  Am considering trying to work out before work tomorrow; but that would mean a 5am start…at least.  Unless I take food with me into work & eat as I open up.  Get up, workout, shower in the gym, scoff some cereal & coffee as I open.  Perhaps a good plan. 

 

Tomorrow I plan to do some core in the morning before work; without any cardio then do a lower body program with some steady state cardio at the start and the end, before I go to the stupid AGM.

Warrior Training

Today was something unexpected, but completely extraordinary.  Spectacular even.  I was in a great mood all day; just chilling out at work, foot off the pedal.  Half 4 comes and I stick at work an extra couple of minutes reading this book the BFG brought in with him - Training for Warriors by Martin Rooney.  It’s all about training tips and techniques from and for MMA fighters & generally people who want to be able to beat the shit out of others.  Lets face it, not many people you’ve heard of; but the stuff they can do is pretty impressive.  I’m not one of those who wants to beat the shit out of people on a regular basis, but looking and feeling like I can is certainly my thing. 

Although I’m not sure about the technical content of some of the stuff he’s written in there it does seem to have quite a sound base.  I haven’t read it completely, but it’s obviously derived for combat athletes who are pretty hardy, injury wise.  There’s a lot of stuff that looks like the 7th level of hell, should you get the combination right; and there’s a lot of really creative stuff, and plenty of room for movement in there, however he throws some pretty iffy technical photos in there, with little description on how to do the movement; so you’re never exactly sure on what to do.  I wouldn’t be 100% confident about a person’s ability to replicate the movement as intended.  Or safely.  I’m not sure that this is the type of training you could give to many people, or that many people could stick it; I dare say it’d induce a lot of spew - and be bloody fun to watch.   I’m not sure that it’s the greatest book in the world, but it certainly made me want to train hard.  And train hard I did.  Like a warrior-in-training.

The workout

25 mins Run intervals.  10%, 15:15 @ 10.5 x 3 minutes; then 2 reps at 9%, 8%, 7%, 6%, 5%, 4% & 3%.  30:30 at 3 @ at 10.5, 11, 11,5, 12, 12.5, 13, 14 (15sec) & 15 (15 sec).

5 mins bike

BW squats – bar.  3 x 10 with 10 breaths between.

DB Bent Leg Deadlift – 3 x 10 @ 16, 14, 14

DB Pushup & Twist – 1 x 4/side

Bench Reverse Crunches – 3 x 12

DB Single Leg Straight Leg Deadlift – 1 x 8 @ 8

DB Straight Leg Deadlift – 2 x 8 @ 12

DB Squat to Press - 3 x 10 @ 9

Cable High Row – 10@ 32.5; 8 @ 37.5; 10 @ 35

FB Crunches – 3 x 15

Side Crucifix Hold – 2 x 20sec

5 mins walk to cool down

The result

1:05:40

753 cal, 20% fat

MHR: 101%

AHR; 79%

Zones: H: 36:08; M: 14:40; L: 14:23

 

I absolutely ran the legs off me.  A quick look at my watch at the end of the intervals, well nearly the end of the intervals, told me that I’d cruised through 300cal in 21 minutes.  That is the shit!!  The squats, at first were ok, but doing the 10 breaths between each set made it more cardio & by the time I got to the end of the deadlifts my legs were absolutely ragged.  Great workout though.  I’m really pumped about how I worked out today.  The run was tough as hell, but the 30 sec splits at the increasing speeds weren’t all bad.  Pretty happy with them actually.  I felt I really, really worked hard today.  All the exercises, well the majority, were compound exercises, all requiring lots of big muscle groups and virtually all needing the entire body. 

 

I was switched on today.  Focused.  One of the guys from the gym said to me, after I’d stopped with the ‘get out of my way’ face that I had on while working hard, that he could tell I was in the zone – that I was working out hard and that I was intent on finishing what I started.  That’s the way I need to be!  She was there today, sexy shoes and all, but I was totally into my training.  I feel 100% motivated tonight…it’s so class.

 

I’m now home, sitting showered ready for bed.  I’m getting dinner on soon, then it’s away to bed for me.  I’m tired, didn’t really sleep all that well last night; but well enough all the same.  I’m loving the fact that I’m showered already.  This is a new change that, I feel, is going to make it so much easier to get to bed early; and to get up early.  Now I’ve sat I’m actually tired.  Time to go to bed, relax and sleep well.  Can not wait.

 

Back in the saddle

So I’m back.  Back with a vengence.  I know I say this all the time, but I’m really starting to believe it now.  I like going to training; I plan my day around it – like getting up before 8am starts.  Not so bad at all.

Todays training:

0613

20 minutes cardio – bike. 5 mins warm up, 10 mins hill sets, 5 mins cool down

3 rounds – 20 Squats, 15 FB Crunches, 10 Push ups, 5 Burpees (5:50)

30: 00

315 cal, 25% fat

AHR: 150

MHR: 184

Zones: H: 09:19; M: 15:12; L: 05:13

 

Was pretty happy with that.  Shoulder was a bit sore down the medial border of my medial delt, and at the distal point of my ant. delt, but it’s all good.  Trained again before I went to Mrs U’s house – 30 minutes back weights just, but was something at least.

 

4 x 8 Cable high row; 3 x 8 Cable seated Row; 4 x 10 Upper Back; 4 x 10 Incline row (low)

170cal, 46% Fat

AHR: 57%

MHR: 78%

Zones: M: 02:05; L: 19:44

 

My shoulder wasn’t sore while I was training; but I was definitely being a bit careful; really looking after it; making sure my scap was stabilised etc.  It was completely uncomfortable as she walked in just behind me.  I’m not sure how to deal with this.  It was a good excuse to really focus on the workout; but I’m still noticed her; as always…  Oh why the fuck to I like her so much?!

Wednesday Upper body

Weights – Upper body

32:30 

172 cal, 47% fat

MHR: 74%

AHR: 57%

Zones: M: 01:36; L: 25:54

Monday

Weights

28:02 

137 cal, 47% fat

MHR: 81%

AHR: 56%

Zones: M: 01:55; L: 18:32

 

Hockey Training

1:30:49 

333 cal, 55% fat

MHR: 70%

AHR: 51%

Zones: M: 00:18; L: 52:15

 

Split shift again. 15 Hours Down

Yet another split shift.  Feel more used & abused than I really want, although how can one tell the difference between being a good person, kind hearted & doing the right thing and being just plain walked all over?  Sometimes I feel as though I get stuck in the middle of that great big abandon.  I won’t see them stuck, but I feel as though I really can’t say no.  I’m too close.  I live to close.  I’m too nice.

 

To be fair GI Joe is very good to me at times, like letting me off work early to play golf, then giving me the hours, saying that I make it up anyway.  Which I do.  Simone the big man would never have considered that to be fair but GI Joe knows I put in.  Knows I earn what I get.  Loads of people have said to me that the place will fall apart when I’m gone.  K-C reckons she’s leaving.  No motivation to come she says.  Is that me, or the program?!  Hmmm.

 

I was surprisingly busy at work today.  Not so busy, but every time I was just getting into something someone was lookin me for something or other, just generally being high maintenance.  Me being tempermental…  Ma’s mate phoned me twice, once to say that Big Pelier could come to the spin-a-thon (bloody good thing too or I would have had to call and shout at him).  So I mentioned that one of us would be in contact with him.  Then she called again to tell me that I shouldn’t phone him, that he was busy at work & he said to her not to phone him at work.  Bloody hell – I can imagine why – no doubt he doesn’t want her rabbitting on at him while he’s doing his copper thing.  I briefly wondered if she phoned him to ask if she could take a crap.  Probably.  GI Joe and I laughed about that, she’s a nutter – harmless but an absolute numpty head.

  

Today was the beginning of the end of the spin-a-thon challenge, or Saturday from hell as I’ve begun referring to it as.  My god, I can not believe what I’ve signed up for.  So, it’s currently all systems go on the eating front.  7000cal in a day.  Shite.  Actually, that might be a great weight management plan…do one of them a month & bada-bing bada-boom, all of a sudden you’re maintaining the athlete look no worries.  Insane thought.  Definitely saner people locked up…

 

 

The new Polar is awesome.  FT60 training computer it’s officially known as.  I’ll just say it’s class.  It is clear, does everything one could ever want and looks smashing.  And at £184.50 it costs more than most can afford, or will pay, making it kinda exclusive.  I love my Polar.  I’ll be sad to get rid of the orange one, but I kinda need the 50 quid.

 

Training today was light.  Just a quick spin to empty the glycogen out of my legs before I load up again for Saturday.  After the spin I did K-C’s new weights program, somewhat to see what it was like, somewhat out of boredom & somewhat to tell her that I can do it, to push her further.  Was a bit easy, I must say.  Although I think a lot of it was cause of the fatigue from spin, that I probably didn’t push as hard as I could have.  That I just set out to do what she did…only a little more weight.  GI Joe stretched the hell out of my hammies & calves before I spun.  Was surprised by the flexibility still in them, even though they felt as tight as hell.  Also getting pretty happy with the development in my legs, some nice shape coming through above my knees.  Although still not as good at K-Cs.  I love her legs.  Could look at them all night long, all day & for, well, just such great definition in her quads - absolutely class!

 

SPIN (Maximise performance & improve fitness)

1:00:27

554 cal (23% fat)

AHR: 153

MHR: 183

Zones: H: 25:04; M: 22:52; L: 12:30

 

WEIGHTS (fat burn & improve fitness)

00:23:34

158 cal (36% fat)

AHR: 131

MHR: 185

Zones: H: 00:41; M: 07:49; L: 13:59

After I’d trained & rested for an hour I was back at work for shift 2/2 today.  K-C was in looking through her program – we had some great craic.  I love working with her…cause I can tell her what I think & she takes it.  Cause I don’t have to baby her.  I just like hanging out with her.  In so deep.  Feck!

Just went off to get some food before.  Loads of protein, stuff for sangas – cooked chicken, turkey, avoes etc.  Steak, broccoli & loads of fruit.  Also got some of my favourite greek yoghurt and some of the wonderfully delicious and zingy Intense burn energy drink – 2 for £1.50 woot.  Bring on Saturday of hell.