The 90 Day Challenge: Milk Log
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Rest day yesterday, and back into the weights this morning. Pretty happy with how the weights are going, but don't have much to gauge improvement on - just feel happy about it.<br />
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This repair routine the physio has got me on takes for bloody ever, and I'm supposed to do it twice a day. -
Gym again this morning.As I've said I haven't been able to do any cardio since the injury - which was ages ago. So did weights as usual. However, the best news is that I ran uninhibited for about 10 minutes.
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Something new this morning - went swimming! I quite like swimming, and it never used to take much to get back into it. I found it bloody hard this morning though. It might be just a result of getting a bit older, or it might be because I worked my upper body Sunday and Monday at the gym, or it might be because I have never been in such bad shape...<br />
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Anyway, did it for about half an hour, going very slowly. -
Didn't have the best week last week. However, I turned it around in my opinion by doing a weights session on Friday night. That's one thing I'm beginning to enjoy about doing exercise, you can catch up if you are in the right mind set. In the past I would have written off the whole week and started fresh the next week. But getting that workout on Friday means that last week was as good as any other week really.<br />
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Back into it this morning, and pretty keen to step it up this week. I found a medical assessment I had done in 2004 - and I was carrying an extra 10kgs then (and not of muscle!). That's quite a lot when you consider I weigh 79kgs now, and am not exactly 'streamlined'. Anyway, that should help with motivation I reckon. -
Keep going mate.<br />
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Running is hard and your lgs will feel it after each increase in time or distance. When I was training for my first HM I did an 11 mile run and was willing the GPS on my wrist to click over through the last two miles. It was horrible. <br />
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But the body is a clever old stick really and it learns and adapts. After a good rest, I found I could crank out that distance again with much less pain. You definitely should only be doing long runs once a week and then resting afterwards. Also, try and do hill reps and speed reps as a replacement for a normal training run. You'll be amazed how much they will improve your stamina and fitness. -
[quote name='Luigi']<br />
Keep going mate.<br />
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Running is hard and your lgs will feel it after each increase in time or distance. When I was training for my first HM I did an 11 mile run and was willing the GPS on my wrist to click over through the last two miles. It was horrible. <br />
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But the body is a clever old stick really and it learns and adapts. After a good rest, I found I could crank out that distance again with much less pain. You definitely should only be doing long runs once a week and then resting afterwards. Also, try and do hill reps and speed reps as a replacement for a normal training run. You'll be amazed how much they will improve your stamina and fitness.<br />
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Cheers. I'm looking forward to giving it another try. In the meantime I am stuck trying to develop the muscles that let me down last time.<br />
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Wednesday: Front/tris<br />
Thursday: Back and Bis.<br />
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This morning I had a much needed rest day. -
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That's a bit grim. When I saw my log finally thrust into the 2nd page of the forum I knew I had to act.<br />
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I have been off and on for the last 6 months. My biggest challenge is and has alway been is keeping up with the discipline when other aspects of your life start to get crazy. When work gets stressful is usally the kicker.<br />
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I have used the holiday to kick start the year. Gym once or twice a day. Eating well, and taking fat motabilisers and protein shakes. Work has started again I will be getting more realistic about what I can do, and try to stick at it.<br />
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When I started Fat Busters a year ago I was 77kgs. I am currently 81 to 82 kgs. These probably sound light to a lot of you, but I am only 178cm. I want to make some more progress then I will book in for a body fat test etc and try and get an accurate picture. -
Let's give the log another crack.<br />
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Like I said yesterday I was really good over the holidays. However, this week I am back at work, so I now have to juggle both. Over the holidays I could do a cardio workout in the morning before breakfast, and a weights workout in the afternoon. My understanding is that this is ideal. Also, I was able to take longer - which was especially good in the afternoon. I could take 10 minutes to warm up; apparently doing weights on a higher heart rate is better for fat loss. At the end of the weights work out I could do 15 - 30 mins cardio. I have been told that a cardio workout at the end of a weights work out can be three times more beneficial than at any other time. You'll notice I use a lot of 'apparently' and heresay - basically because it's all I've got.<br />
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Anyway, the holidays are over and I need to start a routine that is actually sustainable. Taking on too much will simply result in me flagging. Unfortunately, going to the gym in the afternoon is not really sustainable. This means I need to do everything I need to do in the mornings before work. Not ideal for weights.<br />
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This morning I went to the gym, but not surprisingly I didn't have enough time to do the warm up, weights, and cardio. So I did warm up and weights. This morning was wide grip pull downs, dumbell rows, barbell bicep curls, cable pull downs, and back extention. I am using a programme I got from [url="http://www.freetrainers.com"]www.freetrainers.com[/url] that I have modified. My routine is 3 sets, with reps of 15, then 12, then 10. I also pyramid the weights up slightly each set. This is the programme I have been doing for just under a month.<br />
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Before the gym I had muesli, 2 bits of toast and a coffee. After the gym I had a protein shake when I got to work. -
Same breakfast as yesterday.<br />
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This morning I did legs. Hopefully early enough for them to be useable for the BDO. My leg workout at the moment is machine (smith?) barbell squats, leg extentions, calf raises, and ... can't remember what they are called now.. but they are those seated front leg extentions. sets of 15, 12, 10 with pyramiding weights. Protein shake when I got to work. -
How do you feel after a whole session on legs? I find that if I do it all on one day im buggered after I have done squats and deadlifts.<br />
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For legs, my 2 day programme looks something like..<br />
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Day 1<br />
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Deadlifts 4x sets (10, 5, 5, 5)<br />
Squat Press 3 sets (12, 10, 8)<br />
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Day 2<br />
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Squats 3x sets (12, 10, 8)<br />
Hamstring thigny 2x sets (15, 15)<br />
Calf raises 3x sets (15, 15) -
Hi Mickster.<br />
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Legs are feeling fine, so I think I might need to change it up a bit. It looks like you are doing fewer reps, so no doubt higher weights. That would probably be a lot tougher. I've been doing these exercises for a while, so not sure how to shock the legs a bit more. Maybe the lower reps higher reps would be the way to go. -
Before you read any of what I'm about to say, I'd like to mention that im no fitness guru. Everything I have learned has been through the Internet, or down at my local gym.<br />
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[quote]Actually, none of my gym workouts leave me with sore muscles a few days later anymore.[/quote]<br />
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If your not having pain after a gym session it probably doesnt mean all that much. It could mean you recover faster which doesnt sound too bad. On the other hand, if your strength and weight hasn't been increasing, it could be a sign that you need to vary your work outs. e.g. do 2-4 weeks of really heavy weights and low reps, or lighter weights and high reps. I think the theory behind that is that your body adapts, and therefore needs a change to stimulate more muscle growth.<br />
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[quote]Before the gym I had muesli, 2 bits of toast and a coffee. After the gym I had a protein shake when I got to work.[/quote]<br />
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Aparently your not supposed to eat anything within 90 minutes of going to the gym. However, I base that on going to the gym after work. If you have a big meal before going to the gym, you spend the whole time burning the contents of your stomach when you could be burning fat or building muscle. At the same time if you dont have something to eat in the mornings before going to the gym you wont have all that much energy. Maybe someone else can shed some light on this. <br />
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Also, after the gym you are supposed to have a serve of hi-GI carbs to give your body an insulin spike. [url=http://www.betterbodyjournal.com/blog/the-careful-art-of-insulin-spikes]http://www.betterbodyjournal.com/blog/the-careful-art-of-insulin-spikes[/url] is a good link describing it. -
If you are struggling to make gains, I recommend paying for a session with a good personal trainer to give you a fitness assessment and a programme. Every body is different, and a different point of view every now and then from someone whose actually trained to give advice might improve you heaps.
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Cheers for all the input Mickster.<br />
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I have been increasing the weights, but yeah I think an assement with a trainer could be on the cards.<br />
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Re - breakfast. I tend to agree, and if I was just doing cardio then I would have breakfast afterwards. However, I'm not sure if it is particularly valuable to do weights on an empty stomach?
