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.

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.

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?!

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. 

 

 

 

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.

Reunion

Woke up feeling tired, so slept an hour later than I’d planned. Didn’t get to bed early enough last night – really need to fix that. Habits kicking in though. Got up and straight off to the gym. Had planned to do legs – haven’t done them for a while, 4 days till I play golf again – should be alright. School reunion date was posted today. Can’t go as won’t be in Australia. Somewhat sad about that – but not entirely. I’m not flying home for a school reunion.

Today: 73.6kg (with shoes). 73kg (no shoes). Body Fat – 29.9%
0910 – Detox & Thermobol
0930 – Training. 5 min bike, warm up. 3 x 12 BW squats. 3 x 10 VT (37.5) SS 3 x 10 Leg Press (70). 3 x 10 DB SLDL (16s) SS 3 x 12 Cable Row (27). 12 x full squat with step (16s). 3 x 12 FB Reverse Flyes (5s), 1 x 12 FB Back Extn (no counter weight). 2 x 12 DB Biceps Curl (6s. Sitting on FB). 45 mins
1020 – Medium Banana
1100 – Oats, 2 & 1/2 scoops Greek Yoghurt, 1/2 mango, 10 raspberries
1345 – 150g carrotts, 150g cottage cheese, coffee
1600 – Salad with tuna, medium bowl mushroom soup, 2 small white rolls, 2 tsp butter
1900 – 1/2 coffee
1930 – Promax Diet Shake
2045 – Training. 5 mins run, 11 run intervals – 2%, 12kph – 1 x 30:30, 10 x 35:25, 15 mins bike – 10 mins lvl 4, 5 mins lvl 3. Approx 350cal.
2125 – Thermobol
2220 – Bowl fruit salad (nectarine, kiwi, apple, raspberries)+ 2 & 1/2 spoons Greek Yoghurt

Training today was good, although I didn’t smash my legs. I’ll be sore enough anyway. Plan to do some cardio then have a hot tub tonight to help alleviate soreness over the next few days. Legs felt a little fatigued after the spin yesterday; but good still. Felt that I worked pretty hard on legs, concentrating on good form more than huge weights. Right move to start off with. V happy with my weight. I think a little bit of dehydration as I probably didn’t drink enough yesterday really contributed to it. Still feeling the effects of the crapping that I had yesterday – maybe the detox will kick that out of me. Literally. Updated the ticker & see that I’ve just pushed myself into the ‘Healthy’ BMI range. Feel quite happy about that, even though I think BMI is a load of bollocks.

Had initially planned to take a Promax shake immediately after training; but forgot to bring it up with me – stupid. Hopefully the banana will do something towards replacing glycogen stores & alleviating soreness. Shit. I didn’t kill my legs, but know I’m going to be sore enough anyway. Training tonight was good. Didn’t feel like doing anything, but pleased I still got 30 mins cardio done. Was good. My right shin’s a bit sore; so not happy about that…shit!

Results? Starting to see more definition in my back, when perving in the mirror. Also I feel that my thighs are starting to show some improvement in definition – can see definition around distal part of quads, also through my adductors. Happy enough. Just can’t wait for the fat to shift off my fucking stomach.

Found another class website -> http://stronglifts.com/ it’s grand, and packed with helpful info, a lot of which flows exactly with the theories that I’ve developed through experimentation & experience. Some people in the gym have started saying that I look well, or that I look like I’m losing weight. It’s class, such a great feeling when you don’t really tell people about it, but they start to notice and it comes out during conversation. 2 people today. Fuck it feels great. My weight & body fat levels today have really just spurred me onto being ‘gooder’ than I normally would be. Thinking about my eating; dedication to training.

Committment, intensity, persistance & dedication. Class.

Wrong timing…

Fucking shit! Woke up this morning, exactly as I’d planned – pumped to get into my first 2 k run in a week, but all plans were shattered again – Mr Big is still here. Fuck. I could still go down and do it I guess, but it’s not worth the risk – I can’t get caught working out in the gym alone, even though GI Joe has given me his permission. I can wait till 6.10 at the latest, if they’re not gone I’ve got to shower up here then get to work. Fuck! Fucking twice now that my plan has been shot to hell, in the space of 12 hours. What do I need to do? 6.00 – Think I’m just going to call it a non-opportunity & shower up here…starting to work out at 6 is getting tight…I’ll do a couple of sets of push ups, squats & crunches the stretch for my workout instead. Not the same as a kick arse 2k but it’ll have to do for this morning.

If I can’t workout, I’ll shift it to this afternoon – before golf, or after. Although I’m not sure there will be golf this afternoon with the absolute lashing that’s been dished out here. The rain is rediculous…I could nearly sail away on a boat if this continues.

Weight: 75.1kg (after breakfast, no shoes)
0515 – Detox & Thermobol
0630 – Oats with 2 spoons greek yoghurt & 1/2 Mango. Green Tea
0900 – 120g carrot sticks, 75g cottage cheese, 1 banana & Green Tea
1030 – cup of coffee
1145 – Salad with tuna & 1/4 avocado
1400 – Thermobol, Green tea, small apple
1540 – Training - Olympic challenge, 400m top-xt, lvl 3 – 50 sec. Run 2k (12.05min), Bike – 10 mins level 4. Back – D Handle Supine Row (3 x 5), VT – 8, 8, 15 @ 35, Standing cable row (triangle, 1 foot), 3 x 12 (22.5), Rotator cuff work 1 x 10 each way, both shoulders @ 2.5, some kneeling + stand on ball.
2100 – Thermobol, 100g cold grilled chicken, 75g lean pork. 100ml skim milk.
2130 – 150g grilled cod, veg – broccoli, beans, snow peas, sweet corn, carrot – 2.5 portions maybe.

Worked 0700 – 1530 then trained. Was pretty happy with my run today. Initially, while I was doing it I was ‘oh fuck, I’m fucked, can’t believe I can’t do this‘, but then realised that I ran 1.6k at 10.3, 1% which I don’t think I’ve done before, well stoked with my time considering I walked 50m to get up to speed then had a 50m break (totally needed as totally fucked). Not sure if I cained my back, but worked hard all the same. Was very aware of the golf day I have tomorrow – didn’t want to push too hard, but still felt I gave it 100% on all the exercises. Something tasted funny about the cottage cheese/carrot combination today – think it was the carrots as they’re getting on a bit, but not 100%. Plan to have fish tonight – looking forward to fish & veg actually. No butter on it though! Will buy a lemon when I’m out today & bake it with that in it. Mmm…fish!

So craving carbs though!! Oh my god I’m craving carbs. Totally looking forward to having some fish – I’m also warming a lean pork loin chop that needs eating…more in an effort to stop woofing down everything in sight. I know there are cherry ripes in the cupboard, don’t want to eat them really though…I don’t think. Perhaps some jols?! Fucking carbs. Fucking body. Fucking head. Gnawing on some cold grilled chicken. Maybe I’m just hungry.

This afternoon I feel low, flat, tired – a bit down maybe. But not down at all. I am happy with things at the moment – I think it might be the diet. A bit of carb crash, but then I guess that I’ve had enough fruit & veg over the last couple of days that that shouldn’t happen. I need some Milo!

Persist with the difficult, push the boundaries, outdo expectations, improve performance!

Building a new body

Again we start…I got some determination from somewhere. Last night I heade off to Tescos & I arrived back, bags bundled with fruit & veg, tuna, cottage cheese and general good stuff. My first time with ryvitas, wholegrain of course. We’ll see!

Today – weight 76kg
940 – Detox & Thermobol
950 – 25 mins bike (10mins flat, lvl 3; 5 sets hills – 100m @ 4, 5, 6, 7 & 8; peak @ 9 on 5th; 2 min flat) Back weights – Supine row, VT, Standing Row, Straight arm pulldown. 1 lit water.
1120 – oats & green tea
1200 – coffee
1330 – Promax Diet shake & banana, coffee
1600 – Thermobol & salad with tuna, green tea
1740 – 125g cottage cheese & 250g carrot sticks
2045 – Thermobol
2045 – 5 min run (800m), DB Bench Press (16, 16, 14), core – 40 mins
2200 – Salad, canned corn & Tuna with vinegarette
Total fluids – 2.6L, 2 coffee, 2 green tea

Pretty happy with today. Felt good, don’t even feel like eating the kit kat that’s sitting on my bench. Probably could do with a bit more fruit – perhaps with my lunch, didn’t really feel full after it; but it was nice enough. The training was good – I got straight up & headed out, the ride was good. Feeling really positive about today – determination to do it this time is huge – can not wait to start seeing some results. I think this time, it’s about making the food a lifestyle thing. Preparation is also huge – I loved being able to just grab a salad out of the fridge, bung some tuna in it & go. I think, for the sake of an hour every couple of days it’s important that I get prepared early.

Really do feel great – it’s a great start, my energy was a lot better today, I think cause my diet was good, more consistent eating, constant fuel & loads of water. Better.

Consistency, Intensity, Persistance & Dedication

Back side front

After not such a great sleep last night I’m up, and strangely raring to go. Psyched about a huge workout. Not sure where the motivation has come from, but it’s certainly come from somewhere, come up and grabbed me like a vice. Perhaps cause I have a plan. I’m hell excited about the plan and determined to get through every single set, give it 100% and don’t back down! Giving it my all. Here we go!

3 x 8 DB Stiff Legged Dead Lift (16s) / 3 x 12 Standing Cable Row (25), row 150m
3 x 12 Vertical Traction (37.5) / Leg Curl (22.5), row 150m
3 x 12 Reverse Flyes (5s) / 3 x 10 Single Arm Cable Row (12.5, 10, 10)
3 x 12 FB Back Extension
3 x 10 Alt Reverse Lunges (5/side with 6s)
10 x 100m row, 30 sec rest.
Done!

00:53:06
658 Cal; 30% Fat
MHR: 190 bpm; 97%
AHR: 167 bpm; 85%
Zones: H: 25:10; M: 19:38; L: 08:18

Holy shite! Smashed me…was great though. Loving working out with my new hair – it is the shit! No more hats, I am free to express myself in anyway I please…although now there’s nothing to hide my eyes from others when I am filled with pain and exhaustion!

What a huge, great workout! A workout packed with intensity and a determination to do things right. Packed with passion, drive and a fierce determination to get it 100% right 100% of the time. Demand perfection. Demand absolute intensity. Demand committment to my workouts. Committments to succeed.

After the absolute high of completing a huge, great workout my day fell apart. Work was hard. So hard on so many levels. Again I feel like I’m the only one putting in. Mr Important came back today – really just to check his fantasy football scores. It’s fecking rediculous. Gi Joe on the other hand did some work…PT work. Sad & drank coffee & generally strutted around like he runs the place. Ms G came in, and caught me at a bad time. We talked some; talked about what I was feeling. Frustration maybe. Fed up with feeling as though I’m the only one who puts in, yet at the same time I’m the only one who ever gets pineapples for anything that goes wrong as others sit about (drinking coffee) and take the credit for shit I’ve done. I feel that I might as well talk to the tree outside to try to get things done! I know what I’m talking about for god’s sake. Poor Ms G; so thankful that she listened. She’s been very good to me, I suppose returning the kindness I’ve shown her. She feels, like GM, that I’m set to leave. That I’ve made the decision to go. I don’t feel that I have, I am more than prepared to stay, on the proviso that I feel like I’ve something to offer and that I’m contributing. I feel down, fed up and upset. Could have so easily cried, had Ms G pushed the issue. Wanted a hug but couldn’t ask. Hope I feel better tomorrow than I did today.