28

28 

Wednesday 30 July 2014

Champ magazine Black Knight Run with Still waters run deep 7.17km 

Cycle 6.56km 25.15 mins

Tonight was a great evening to be part of my team. We met at 9pm and hit the streets of Manchester on a weird and wonderful route all over every part of the city centre. 

You would think it would be quite quiet at that time of night but there were people everywhere shouting support and abuse all over the show. Most of it funny but as ever a few idiots were out. 

The crew saw some new faces turn up and a team of 15 lads and ladies hit it hard. 

I still have a bad calf and intend on getting a Physio on it ASAP. I was stupid to run that long on it after a big race and fear it needs professional manipulation. 

This doesn't really affect my team running as I tend to sit at the back of the pack and support anyone struggling. A new member had just finished Ramadan this past weekend and wasn't feeling very fast so I sat with her through a lot of it. The team is pretty good and shares the wealth. Letting each other take turns at the back and front. 

We showed a good team effort tonight and from it's inception less than a year ago of me and the few other lads (sometimes only 2 a week) it's now a legitimate running organisation. This is only a good thing. 

I am glad I got out and learnt some new stretches for my hips too. I will be using a lot more time upcoming to stretch and properly mobilise myself. My bike also helps that. 

Over and out. 

26 and 27

26 and 27

Legs and back 

I started this blog to check off daily goals and as a marker to see how in doing in my daily life. 

As a whole I'm feeling a lot better. A bit tired every now and again but mentally and physically more balanced. 

I think that by doing this as a normal person and not a model/actor/ body builder that it is actually real. There is only me spurring myself on to do this. Not a personal trainer or a boss paying me to do it. 

Sometimes I do miss a workout if I can't get up but I make sure I do SOMETHING later on. I run, row or cycle on a day that I don't do weights. 

I'm rather sick of books and magazines telling me that I'll be looking like Brad Pitt or I'll have abs in a week. I'm not going to. I absolutely blasted myself last for the past year, more than I ever have and it's not happened. 

However. Now I am upping my game and not resting until it happens we shall see. 

Earlier this year I was attending up to 6 gym classes a week and eating salads and protein all the time. I got slimmer but not abtastic or Heath ledger guns. 

What I'm trying to say is that the average man with a job and commitments can't do a 12 week plan to the T. He can hit the gym yes, but life is a reality. Commitments are there, you may HAVE to miss a day or be unable to get up because you don't have an ex marine calling you at 530am. 

I am 100% positive I can get fitter and healthier within 3 months. I'm already in better shape after 3.5 weeks but real life is a factor. 

I can't get to the gym daily. I can move for 30 mins a day though. Whatever lifestyle you lead you should be able to free up 20 or 30 mins for a jog or a quick whizz out on your bike. 

Tonight for example, I planned on doing a 10k in my home town called the Millbrook Monster but had to work late and didn't get back. If I were doing it for a magazine or a pro Instagram athlete etc id be there with logos etc all over. In real life I was late and missed it. Instead I'm off running with SWRD at 9. Late but it's an event that starts late luckily. 

I'm trying to say that if you can't do the workout or route you wanted because real life hits then at least do something. It's so easy to sit on the sofa but the sofa is comfier when your legs hurt. 

End of rant. 

Day 25

Day 25

Sunday 27 July 2014

I ran this morning in the loosest sense of the word. After my hard rowing and probably not the best stretch out after my legs are stiff and sore. 

Therefore I took it slow and short jogging a short distance around and not putting too much pressure on my thigh and calf (yes I'm a mess). 

This week is going to be pretty cardio heavy again. I have 2 races and 2 still waters sessions in. 

Warm ups needed...

Day 24

Day 24

Saturday 26 July 2014

Row 30.06 6512m

My god I'm tired. A long working week paired with daily workouts and some after work frivolity really hit me hard today. 

I slept in until 11am absolutely by accident. I woke up feeling a bit worse for wear but made myself hit the gym again. 

My legs aren't up to running yet but I really wanted a good burst so hit the rower again. There was a spin class on next to me with heavy metal and the instructor bellowing to the beat. This really hit my pace hard. I ended up rowing to his instruction which was quite fun actually. I did 400m more than yesterday in the same time. I'm happy with that. I sweated out the couple of beers we had last night and the rest of my day was all good.  

My psychology is a lot better lately, I can handle stress better and I'm generally a lot happier. This may also be because it's summer but feeling fit and healthier is awesome. 

Day 23

Day 23 

Friday 25 July 2014 

Row 30.07 6189km

Kettle bell swings 4x20 @ 12kg

Today was a bit of a rushed slap together. I did plan on doing the Friday morning circuit but got an early call time at work. Therefore I got up at 530 am and hit the rower. 

I enjoy it because I hate it. Weird I know but I feel more of an achievement hitting a half hour on the rower than anything else. I try to go at the highest gear intensity (10). This said my personal intensity may wain a tad towards the end of the workout. Finished off with 80 kettle swings. 

But as ever I felt great after and find my body tightening up daily. 

Still a long way to go...

22

22

Thursday 24 July 2014

Yasso 800s Track run 7.56k 800m fast plus 200m slow x 5 plus sprints etc 

Still waters have distributed a running calculator and a track plan called Yasso 800. Essentially run 800m and then jog/walk 400 x 5 adding a set each week. This is part of our marathon training. 

This was my first track session and I enjoyed it very much. My hips are still fucked but bearable. 

The fartlek inspired drills were really useful as usually I struggle to become inspired by fartlek as I get confused. 

The heat was exhausting but I gained a lot out of the session. I'll keep going as I enjoy the pace and technical nature of the track. I can calculate my pace a lot better I think. We'll see in the coming months. 

 

20 and 21

20 and 21 

22 and 23 July 2014

MF upper and lower workouts

Lower

Tuesday 22 July 2014

Squats 80k 4x12 

Leg Curl 4 x 10 @ 39kg

Decline dumbbell crunch 4 x 12 @ 14kg

Hanging leg raise 4 x 15 to failure

Upper 

Wednesday 23 July 2013

Bench Press 1 set 40k 1 set 50k 4 sets 60k to failure x4 

Dead lift 10 x 50k 4 x 10 @90kg  2 x 10 @100k 10x 110kg

High pulls 4 x 15 @ 20kg

Pull ups 4 x 10 assisted 21kg

Tricep dips 4 x 10 assisted 21kg

Decline plank with foot touch 4 x 20

Sorry about this double update. 

I have got back in the swing well and truly now. I've also discovered a quieter easier access gym from the same group I use. This means I can get straight to the gym after work in 15 minutes rather than 45. This means I don't need to get up at 530am unless I feel it's needed.

Fridays are one day I like to do circuits pre work. Until this week I'd try to grab time at 7am before work half asleep or having had not enough sleep skipping workouts. Not good. 

Min pushing my weights and getting more confident at things like my bench press. Taking notice of my body but also upping the weights with confidence and feeling great benefits. 

My belly is going and my confidence is building. All round good week so far.