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...

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.

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...