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.

Monday madness

This morning I felt very tired & slept till about 9am. Obviously I’m needing more sleep now; and I think the training is largely responsible for it. I initially had planned to go off to Rushmere & do some looking about, particularly for more work shorts after doing some training, but I just couldn’t get going this morning. Not training wise, I was always going to train this morning, and was organising my morning around training, but the motivation, or drive to get going just wasn’t there.

1000 – Thermobol
1015 – Training – 25 mins bike – hills again. 5 mins warm up at 2/3, 1 rep 100m@ 4, 5, 6, 7, 8, 8, 7, 6, 5, 4, then regular hill repeats after to 25 mins. Peaked out at 9 for 100m once, & final 50 @ 9 x 3. Core – 15, 12, 15 FB Crunches & FB Frog-kicks; kneeling. Shoulders – DB SP 2 x 12 (5), 1 on fitball, 2 x DB Lat Raise (4), 2 x 12 DB Post Delt flyes (3). 5 mins Kneeling MB Throws. 10 mins treadmill 500m run, walk.
12:00 – Detox & Green Tea
1330 – 2 poached eggs on 1 piece granary toast with 1 tsp butter & 2 tsp tomato sauce, Green tea
1500 – cup of coffee
1550 – 1 nectarine & 1 banana
1830 – salad with chicken & 200g grapes
2230 – Promax Diet Shake with 250ml Skim Milk

Very happy with the training today. Sweat was absolutely pouring out of me, but it felt great! Didn’t have detox this morning cause I’d just brushed my teeth – stupid idiot! Felt great with my training, especially my bike work. Half way through I wasn’t sure I could do the full 10 reps, I hadn’t set out to do it, although I’d set in my head that I wanted to do more than before. My legs were very fatigued, but I pushed through and was strong all the way to the end. I had planned, the whole way through work, and even before I got there, to do a 2k run after my shift, just before my shake & bed. That went to pot when Mr Big, Mr Tall & Knee-boy got to the house to do work. Can not let them see me working out after work. Had to pull a biggie & close extra well – everything was done…I’m sure!

Diet wise, today wasn’t the best. Only had one thermobol, but it was at the start before my cardio, so all was not lost. I probably could have eaten a bit more, particularly at work, but I got busy & well…sometimes in my job it just doesn’t happen. Luckily I didn’t have to take circuit today, so I could eat then, if I hadn’t have been able to then it would have been 1940 at least before I ate again. Preparation – thinking ahead about my schedule. Loving my chocolate milkshake of a night – mmm slow release Protein! Could do more Thermobol, and probably some more protein in there, but I did have extra calories in the form of butter & sauce, so I guess the extra calories there made up for the lack of food (cal wise), but not nutrient wise. Surprisingly I’m not struggling being down to 1 cup of coffee per day. I definately have more energy & I don’t seem to have lulls throughout the day. Yes, I’m still fucked when I wake up – but it’s cause I don’t get to bed/sleep early enough – I have only myself to blame for it!

I’ve been feeling very happy with my progress so far, albeit only a week in. I’ve been feeling a little as though I’ve the hard part done – and I guess it is, but at the same time it’s far from job done. I really have to focus on the hard bits. Hard bits I expect – days that I have other stuff to do. Days when I’m tired. Injury. I think the best way to overcome these obstacles is to have a plan to get around them. Days when I have other stuff to do, I think will definately be countered by planning. Get up earlier, get into the gym late – whatever it takes. It’s about prioritising for me now. Days when I’m tired, have my supplements and get into it – lie to myself…‘I’m just going to do an easy one’. God knows I can’t just do an easy one. But it all adds up – do something every day. Injury – I need to do everything that I can to ensure that I do not get injured. Stretching will be a lot of it, doing my rehab exercises when I do chest/shoulders. Yes, I didn’t and haven’t really done it so far, but processing it in my head now, it really only takes 2 minutes at the start to get my rehab done at the start of the session – after my warm up, and 5 minutes to get stretching done at the end. It’s also vital that I get enough rest – that I take down time, that I sleep enough, that I recover when I need to. Cold/flu wise, coming into winter, loads of salad, fruit & veg will help, definately!!

Kicking my arse – and loving it!

What does not destroy me makes me stronger.

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.