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. 

Day 19

Day 19

Monday 21 July 2014 

Run 10.3km 1hour 44 5:50pkm

Cycle 6.76km 21.38 mins 18.8kph 

Last night was a good roll out with Still Waters again. My left calf and hips are still buggered though. Hence why I'm cycling in and out now. It's a decent warm up and I'm excited to be back on my bike in general. I've stripped it back to bare metal bars again now and feel my confidence growing once more. 

I used to ride a hell of a lot but stopped when my career took over. 

I also stopped all other activities, hence the state I'm in. 

That said I can see and feel changes in my body shape and build already. This is a great positive for me. 

We ran out to Salford university and down to what seems to be known as the killer k. It's a large strip of concrete on the edge of the canal that is a kilometre long. Feeling good I ran with another 2 evenly paced guys on the team and upped the pace every so often. Trying to get a grip of the fartlek theory. It's working and I feel a better runner for it. 

A few sprints and a nice sunny evening were well needed. 

We were also challenged to pace our best kilometre down regents road in Salford. I set off like a bullet and was speeding for a good 400m then I hit a wall and slowed a lot. I was still pleased with the way I handled it and didn't vomit. The whole team pushed it really well, to say our main runner was lost to London at the weekend. 

One of the girls was really struggling due to lack of hydration we think. So on the last 4k I ran at the back with her so Ciaran could get a stretch out. This was absolutely fine with me as I knew my calf wasn't happy. 

The heat was 23 degrees when I set out so it's no wonder she was tired. We all were. I was talking to her about my hydration back pack. I truly believe in it and think they are amazing kit. Mine is nothing fancy but it works and frees my head up to think about the run in hand. 

The last 10k had one water stop and was a 20 degree day at least. I wouldn't have got round if it wasn't for it. 

Also on a slightly more athletic note. My sister came first in The Race to the Stones on Saturday. I'm so proud and as ever it has pushed me and a whole group of people to aspire to more. It may take a little time, and more effort than you want to exert but you can be better and happier too. 

I truly believe I'm a better person for being involved in things now. This time last year I only had enough courage to go running alone and to the gym. Gyms scared me and the thought of socialising etc scared me stiff. Now I can't get enough. 

I love taking part and have acquired new friends and new horizons from it. I will never shove anything down anyone's throat or preach, but I know in myself I'm happier and more fulfilled. 

Cheers

L

Day 18

Day 18 

Sunday 20 July 2014

Run 5.89km @ 5.56pk 34.56 mins

I had a good mid speed run out this morning. Choosing to head down to Salford Quays and see the sights along the water front. 

My glutes and calf are still twinging but felt okay after a few minutes. I have never really practiced fartlek running but as I'm training to lose weight I will benefit from Hiit more than long distance I know. But as I've said previously it isn't about the way I look in 2 weeks. I'd rather enjoy the whole thing than give up on things that I enjoy. 

I do plan on running the Manchester marathon next year in March. This should help a lot. 

My hips will forgive me I'm sure. 

I use the Nike plus app on my smartphone, I find it useful when gearing up to races and for recording accurate times.

Day 17

Day 17

Saturday 19 July 2014

Upper

Bench Press 4 x 10 @ 40kg

Dead lift 4 x 10 @ 80kg

High pulls 4 x 15 @ 17.5kg

Pull ups 4 x 10 assisted 36kg 

Tricep dips 4 x 10 assisted 36kg

Decline plank with foot touch 4 x 20

I was looking forward to this today! After a serious storm last night my sleep was not at a premium but still getting up and at em. 

The problem with using a budget 24 hour gym is that there is always someone wanting the equipment that you are on. In the middle of any set you have someone asking you 'how long' or 'are you nearly done'? Then hanging on almost stalking is really off putting and makes you feel like you should rush. 

I tried to keep my form and push out all 10 reps of my bench press at 40k. 

Concentrating on form rather than weight is going to help me a lot more than blasting out massive weights I can't complete. I make sure I'm not going easy on myself but also putting myself in a bad situation. 

In my first few weeks in a gym last year I actually got stuck under the bar during a bench press. This really scared me for ages and I have only just stopped using the smiths machines as a back up. 

My dead lift was solid at 80k and the rest of my workout I seriously pushed it. Getting to the decline plank at the end I was battered but pleased. 

I came back and weighed out a beef, ham and coleslaw salad and had a protein shake. 

Same again tomorrow!

Day 16

Day 16

Friday 18 July 2014

16 minutes rowing @ 10 setting

Biceps curls 4 x 12 @ 36k 

Today I came to the conclusion that I must do this to the best of my ability or not at all. I am a photography assistant by trade therefore I'm around beautiful men and women models as a rule. Usually with abs and biceps but rarely absolutely flawless bodies as in the magazines. Don't get me wrong. They're okay but never 'cover models'. 

Today I worked with a male model whom I worked with 2 years ago and he was in shape. I met him again today and he's an Adonis. He's packed on muscle and trimmed down to an amazing standard! He has a completely picture perfect physique. 

I felt stupid talking to him about training etc so casually chatted around it. He did work extremely hard and now works at whatever area he feels needs. Abs are a must daily and chest is a favourite.

I have great admiration for Gille and the hard work he has put in over 2 years. If I can get near that in this one year I will be absolutely extatic. Even 2. 

Day 15

Day 15
Thursday 17 July 2014

2 x 1 min Plank
2 x 40 lay down leg raises
2 x 20 push ups
20 Body Squats
Fixed gear bike ride 6.82km 25.26 mins

Today was quite a varied day in all different ways. I woke up late so couldn't get to the gym. This is really bad time management and laziness I know but I made sure to do 2 rounds of core work. This was rather painful after yesterdays 18kg decline sit ups but it was necessary.
I also had a quick run out on the bike to meet Still Waters. My hip is still knackered so I'm not willing to run on it yet. I hope to get out on Monday with them.
I'm looking to go to the gym circuits class tomorrow morning and also do some cardio after that.
Saturday is heavy weights I hope.

Again I'm feeling good except a few twinges in my glutes and hips. These are probably off squats yesterday I presume.

Slow steady is the only way I think...

Day 14

Day 14 

Wednesday 16 June 2014

Leg day

Squat 10 x 70kg assisted

Squat 4x10 @ 60kg unassisted 

Leg Curl 4 x 10 @ 39kg

Decline dumbbell crunch 4 x 12 @ 18kg

4 x 21s @ 20kg

Hanging leg raise 4 x 15 to failure

At last I'm feeling the benefit! I had a really productive session at the gym this morning. Leg day is always an enjoyable routine as I love squats, I feel you can really push it. 

I tried really hard to push the weights this morning and up them from last time. Gaining 10kg on my squat is a great positive. I aim to get back to my original best of 90kg in 3 weeks. I understand the benefits of slow gradual progression and do not want to incur injuries so will up it gradually. 

Leg curls and weighted dumbbell crunches sting like hell but feel great after. 

I've come away feeling great and starting to feel like I'm getting somewhere again. No shortcuts this time just hard work. 

My diet is also getting a going over. Tomorrow is scale day... Weighing my food out not weighing myself. 

I will however be doing a weekly body photo as of Sunday. 

Day 13

Monday 15 July 2014

30 mins row at setting 6...

I can't shake this weird fatigue I have acquired at all! No matter what sleep pattern I have I can't get up. I know this is psychological as I am usually pretty good and rarely have problems attending classes early morning etc. I'm hoping to hit the leg section of Mens Fitness in the morning.
I'm not sure what to do as my legs are pretty stiff as a rule, but I really enjoy 'leg day' so I'll stick it out.
Due to my laziness I missed gym this morning, choosing to hit it tonight. How stupid I was! I will never learn! At 5:30pm when I got there it was like a muscle and false tan fest, and all the racks had a queue already. This is the exact reason I started going pre 6am last year, and will continue.

Due to the cattle market, I chose to do some rowing. I rowed for a steady 30 minutes and did a little warm down on the cross trainer. I dont want to run until Thursday so I'm not injury prone and able to give it my best shot.

Tomorrow is two weeks of 'no days off' I realise looking at my days, some are lighter than others but I feel that in 345 more that won't matter. the odd day with just leg raises or 20 burpees to get blood flowing will be beneficial.

Diary so far

So far...

I realised I have not put anything about the first 2 weeks of this venture. Listed below is my regime so far, at present its pretty sporadic and odd looking to most as I have had a 10k race and been a little occupied. I hope to settle this moving forward...

Day 1

Thursday 3rd July 2014

Upper body taken from Mens Fitness 12 week challenge.

Chin up 4x8 4010

Incline Bench Press 4x8 4010 @ 40k

Dead lift 4x8 2111 @ 70k

High Pulls 4x15 @ 15.5k

Bicep 21’s x 4 @ 15.5k

Decline Plank with alternate foot 4x25

Tricep dips 4x10

Day 2 

Friday 4 July 2014

Circuits at Pure Gym 30 minutes of 1 minute rounds

Day 3

Saturday 5 July 2014

15 air squats

5.75 km beach run with my siblings

One hour walk on beach with dogs and family.

Day 4 

Sunday 6 July 2014

20 air squats

Day 5

Monday 7 July 2014

Attempted to run but hips still not playing.

20 diamond press ups

Day 6

Tuesday 8 July 2014

MF lower body 

Squats 4x10 @ 50k

Leg raises 4x12 @ 36k

Hanging leg raise 4x15 done to failure… I struggle with grip on these quite a lot.

Decline dumbbell crunch @ 16k

Day 7

Wednesday 9 July 2014

Elliptical 22 mins on rolling hills setting at stage 10.

Superset: 

Kettle bell swings 2x 20 @ 16k, 2 x 20 @ 20k

Goblet Squats 4x10 @ 20k

Disc up downs 20 x 2 @ 15k

Disc lat raises 2x 15 @ 15k

4 x 21’s @ 20k

Day 8

Thursday 10 July 2014

3rd day MF

Workout 1

Bench 4 x 10 @ 50k

Rack Deadlift 3 x 10 @ 90kg 1 x 10 @ 100kg

Pull ups, High pulls, Tricep dips, Decline plank + alternate foot touch as stated in the book

Day 9 

Friday 11 July 2014

Body Squats x 40

2 minute flat plank

Day 10 

Saturday 12 July 2014

3.45 km Jog @ 6.32 per k slow due to hips playing up and dirty 10k tomorrow 

Day 11 

Sunday 13 July 2014

We love Manchester 10k, 51.16 as a personal best. Shaving 2:55 off the Great Manchester Run in May.

Day 12, Monday 14 July 2014

Day 12

Monday 14 July 2014

 

Cycle 6.87km 27 mins on road. 

40 leg raises

Exercise is bad for you. ;/

My legs are pretty sore from yesterday's 10k. I'm also a little fuzzy after a pint or two too many watching the World Cup final. Germany won if you didn't already know. 

I haven't ran with Still Waters tonight because I don't want anymore injuries. my hips are acting up and i'm generally sore. I did however ride to the meeting point and said goodbye to Richard. One of my oldest friends as he is moving to London at the weekend. 

I may join them at the track on Thursday. I really enjoyed the feel of it yesterday, I think I could learn a lot from it. 

I haven't done a lot today but as planned I have done something and that is the aim.

I imagine this could infuriate some people as it seems like a get out clause. I am not massively worried as I'll be at the gym in the squat rack at 6:45am...

We love Manchester 10 k

This morning I ran the We love Manchester 10k. I've had a bit of a niggly hip injury and sore left calf due to over doing it and running 45 k a few weekends ago. Not my cleverest idea. 

As ever I got up and prepared myself at about 7 am. My hydro backpack filled with water last night and prepped. I use a budget version of a Camelpak I picked up a while ago because the Great Manchester 10k was the worst hour ever. I over hydrated, I had to pee, and I almost threw up. Jesus it was awful. So anyway, I run with a hydro bag because then I don't need to think about it. 

We all met up at the athletics arena as planned. I had my name card gifted to me by my good friend so I was named Kim today. 

Had a pee (another of my usual ticks) and lined up. Myself and another medium paced lad in Still Waters had planned to start out together but it didn't work out. I was actually a little pleased to be able to get involved with myself and have a nice time. I'd attempted a decent warm up of squats and leg raises etc., I felt okay. 

Set off at about 9:30am and listened to my body a lot. My hips weren't too bad but my chest was a bit tight so I paced it out. Choosing to get in my own head and concentrate rather than clapping at spectators and helping people on. 

I ran 2k at an average pace and felt a tap on the shoulder. It was Jamie (the lad I was supposed to be running with). I felt mixed emotions about that as we started running together. I instantly felt myself pacing rather than just going and instantly my legs said 'No'. We kept up with one another for a K or two but then he ran me off. I was happy to let him because I didn't have it in me. 

The Manchester terrain is hilly and windy. The next few kilometers were very much me getting it done. It wasn't until I got to 6k that it felt good enough to start moving up. Getting faster. I started to help myself on by widening my stride and instantly gulping a few slugs of my backpack. At around the 6 mark my weird heaving fit came on as I neared our loving 'CheerDem' pack shouting me on as I ran past. One of the lads ran after me I think but I was actually zoned, and trying not to chunder. The nausea subsided a little and my legs started to feel good. Through the 7 and up to 8 mark I was going some. I passed Jamie on the way past the Etihad. There was no point me stopping with him as I was feeling okay and he was walking. I knew he'd catch me up. 

I continued to gain what I felt was a good pace and the oofs and eeks of my body were starting to get louder. 

The last downhill came up but I chose to steady pace it because I hoped for a sprint finish. Jamie gained me again as I was speeding up. I asked to run him and he was okay with that. The last kilometer came and funnily enough a good power song came on my iPhones. I truly believe music aids exercise. I put it down (maybe a little early) but hit the home straight with a few dry gags. 

The last half k was very confusing. It was winding and as you came into the athletics arena there was a big 300-meter run to the finish. I gave the extra I had and came through the finish at 50 minutes 50 seconds as far as the Nike app says. I've not checked my race time yet. It's a tad confusing. 

I'm happy with my time, as it's the fastest I've ever ran both a 5k and 10k. I got a 25:11 5k and a 50:50 10k next time I'd like a sub 50. 

My biggest contender is my own body pushing against me when I run. I enjoy it and I'm getting better at it but my body dictates my speed totally. I struggle with any speed at all as my legs strain and chest tightens easily. I hope to combat these things, as I'm sure it's psychological. At present my running backpack and slow steady mentality is working. I'm still a way from a marathon but gaining momentum. Every little helps! 

12 July 2013

I started exercising in May 2013 after several years of vegetation, because my friends, in their “lad” ways essentially bullied me into submission. I had gained 3 stone after starting a new career and ditching my bike and train rides for a car and couch. Taunts of "pudding tits” and "You can’t do that fatty” got me. I told them I would do a Tough Mudder, this was met with laughter and the same taunts but no raised hands or volunteers. I trained for 3 months and ended up running the Yorkshire Tough Mudder on the 9th of September alone, My girlfriend came and cheered loyally. It was a great day, lonely at points but I did it in a time of around 2:45. Average, but to say I’d never attempted anything like that before I was pleased. The taunts and nicknames are still there and probably will always be, but hopefully one day they’ll be just an old joke.

At the moment I’m a 29 year old fitness trier, weighing in at 90kg and 5,9 I’m overweight. I’m hoping to change this. I have been a regular gym attendee for well over a year. My body has changed slightly, but I am a self confessed yoyo’er (in all walks of life). This said I have set myself the task of exercising every day for a year. My diet will hopefully fall in line too. 

This is not a heinous weights and protein fest, more a make sure you move everyday tubby alarm call. 

I am using several books and plans, such as Mens Fitness 12 week plan as well as running with my mates. 

I run with Still Waters Run Deep in Manchester. A group of runners and nice creatives, I’m at the bottom end of the speed scale and thats fine with me. I leave the fast running to my athlete sister Sorrell Walsh and the names and numbers I’m sure I’ll introduce soon. I run like a bald gorilla, but at least I do cardio… To say “I do cardio” is a bit of a weird thing to say. I enjoy running and take great pleasure from it. I am not, however, a runner. I run, granted, but I’m slow and laboured. I have done Tough Mudder, Manchester 10k and Hackney Half for medals and headbands, and tomorrow i’ll take on the We love Manchester 10k with a dodgy hip and a Camelpak, looking like a bald gorilla.

I have no planned result after the year is out, and don’t really want to look like I’m in a magazine. I just want to be healthy and happy, maybe sans pudding tits.

This blog will hopefully be a testament to a life lead by my want to become better personally and physically, through exercise and necessity. 

Below are some pictures from the last year, from when I started working out to now.