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gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. gazareth

    gazareth Senior Member

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    I'm not doing a specific race, I'm just doing Couch to 5K as a way of getting back to some sort of fitness.

    --

    I've missed a few days of logging. I did C25K w7d2 last Wednesday (21 mins running, 10:30 ish pace, 168ish bpm avg HR) and w7d3 yesterday (25 mins running, 10:13ish pace, 168bpm avg HR). I'll do w8d1 tomorrow (28 mins running) and then I'm away for a long weekend with the rugby team. Meanwhile, I also played cricket last Sunday and scored 42 in an easy victory - a good start as that's only six short of my best from last season.

    Diet has been hit-and-miss. This weekend is going to be entirely miss as it's three days of drinking and eating whatever will best accompany the beer/help me recover from the night before. Back on it from Monday! I think I'm going to run the Velocity Diet again to help me get my momentum and good habits back.
     
    leftyx likes this.
  2. volleyball

    volleyball Pickled

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    :dreamy:
     
  3. gazareth

    gazareth Senior Member

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    Couch to 5K week 8 day 1
    28 mins running @ 10:16 mins/mile, 2.7 miles covered, avg HR 172

    This hurt :cry:
     
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  4. gazareth

    gazareth Senior Member

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    I went away on rugby tour, drank too much, got sick (quelle surprise!) and didn't do much last week except try to recover. I played cricket on Saturday and went on a nice long walk on Sunday. I feel 90% better today.

    In order to kick my arse into gear, I'm starting a sort of modified Velocity Diet today. For the most part it'll be like the regular Velocity Diet, but I'm going to allow myself more solid meals than the normal plan. All solid meals will be high protein, low carb and high in veggies.

    Start weight 220.8 lbs
     
  5. gazareth

    gazareth Senior Member

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    Weight today 217.8 lbs

    I can't really call what I've been doing the Velocity Diet, but it's not a million miles away, and I'm finding it easy to stick to. I've been doing something like this:
    M1 - my normal breakfast shake (Greek yoghurt, flax, whey, berries, almond milk)
    M2 & M3 - 2 scoops whey in water
    M4 - a healthy solid meal with protein and veggies. I've had something with salad every day so far this week.
    M5 - optional shake and some PB. I didn't have this last night as I wasn't hungry.

    I'm going for a run this afternoon.

    We're going on holiday for a week on the 4th June, so I'd like to hit ~210 lbs by then.
     
  6. phillydude

    phillydude Don't Never Give Up.

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    :dreamy:
     
  7. gazareth

    gazareth Senior Member

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    Mon 27th Feb

    A1 Walking lunges
    3 x 12/leg wearing weighted vest (unsure of weight)

    A2 Arnold press
    3 x 12 x 10kg

    A3 Battle ropes
    3 x 30 seconds, alternating between two styles


    B1 Farmer's walks
    3 x 40m x 40kg per hand

    B2 Seated row
    3 x 12 x something

    B3 Seated 1-arm sled pulls
    3 x 10m pulls, alternating arms

    First resistance training since something like April 2015. I was sick afterwards. I'm now training with a PT in an awesome local gym on Mondays.


    Thu 2nd Mar

    A1 Trap bar deadlift - high handles
    5 x 75kg
    5 x 95kg
    5 x 105kg
    5 x 115kg
    5 x 105kg

    A2 Push-ups wearing 10kg weighted vest
    To failure - 10, 10, 8, 7, 6


    B1 Forward lunges
    3 x 10/leg holding 5kg plate overhead

    B2 1-arm KB row
    3 x 15/side x 16kg


    C1 Trap bar RDL
    3 x 12 x 55kg

    C2 KB side plank
    3 x 25 secs x 6kg

    Felt sick during this one but kept it down :cool:


    Sat 4th Mar

    A1 High bar back squat
    5 x 10 x 60kg

    A2 1-arm KB press
    12/arm x 16kg
    10/arm x 16kg
    3 x 8/arm x 16kg


    B1 Goblet KB reverse lunge
    4 x 8/leg x 16kg

    B2 Bentover row
    4 x 12 x 40kg


    C1 1-leg KB RDL
    3 x 10/leg x 16kg (with one hand on chest-high barbell for balance assistance)

    C2 Standing pull-up
    3 x 10


    Mon 6th Mar

    A1 Walking lunges
    4 x 12/leg wearing weighted vest and holding 8kg DB in each hand

    A2 Arnold press
    2 x 12 x 10kg
    2 x 12 x 12.5kg

    A3 Battle ropes
    4 x 30 secs, alternating styles


    B1 Farmers walk
    3 x 40m x 40kg per hand

    B2 Seated row
    3 x 12 x something

    B3 Seated sled pull
    First set was one arm at a time, then changed to two hands at a time


    Thurs/Sat sessions are written by my PT. I was sore all week last week - I'm not too bad from yesterday so I'm starting to acclimate. I also felt much stronger/fitter in yesterday's session so it's good to feel progress already. Now to add some running back in the mix.

    I weighed 220.0 lbs last Wednesday, so I don't have a huge amount to lose (25lbs ish) to get back to where I was two years ago.
     
  8. phillydude

    phillydude Don't Never Give Up.

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    What, you disappear for almost a year, and then return like nothing happened? What an arse... welcome back. :moon:
     
  9. gazareth

    gazareth Senior Member

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    Pretty much nothing happened to be honest. I didn't train, I didn't eat well, my weight didn't go up by a huge amount. Life continued in uneventful fashion. But - hello everyone!
     
  10. M@

    M@ Monster Maker 2017
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    wyii.png
     
  11. Seltzer

    Seltzer Elite Member

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    :wave:
     
  12. gazareth

    gazareth Senior Member

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    Thu 9th March
    219.8 lbs (-0.2 in 8 days)

    Fri 10th March

    A1 Trab bar DL - high handles
    10 x 95kg
    4 x 10 x 105kg (belted)

    A2 Push-ups with 10kg weighted vest to failure
    9, 9, 9, 8, 7 (42 total, +1 from last week)


    B1 OH plate forward lunge
    4 x 10/leg x 5kg

    B2 1-arm KB row
    4 x 10/side x 16kg


    C1 Trap bar RDL
    3 x 12 x 60kg

    C2 Side plank with KB
    3 x 30 sec/side x 6kg
     
  13. Jaer

    Jaer Well-Known Member

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    I do like how you just returned right to the journal like it was just another day of tracking.

    Jaer
    thought it was smooth. Like, "Nothing to see here. Just working out."
     
    gazareth likes this.
  14. gazareth

    gazareth Senior Member

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    Monday 13th March

    PT session

    A1 Walking lunges
    4 x 12/leg wearing weight vest & holding 8kg DBs

    A2 Arnold press
    4 x 12 x 12kg each hand

    A3 Battle ropes
    4 x 30 secs alternating


    B1 Farmer's walks
    1 x 40m x 40kg each hand
    2 x 40 x 45kg each hand

    B2 Seated row
    3 x 12 x something

    B3 Seated sled drags
    3 x 20m


    C "JR Prowler Challenge"
    Every minute on the minute, push a prowler for 3 lengths of the room (approx 20m per length), adding 20kg to the prowler before each set.
    I completed 3 sets and was about 2/3 of the way through the 4th when I ran out of time.

    --

    Thursday 16th March

    Weight: 218.6 lbs (-1.2 lbs in a week)


    A1 Back squats - high bar
    5 x 10 x 70kg

    A2 Standing 1-arm KB press
    4 x 12/12 x 16kg
    1 x 10/10 x 16kg


    B1 KB goblet reverse lunge
    4 x 8/8 x 16kg

    B2 Barbell row
    4 x 10 x 42.5kg


    C1 KB 1-leg RDL
    3 x 10/10 x 16kg

    C2 Standing pull-up
    3 x 10

    --

    Nutrition good. Another weights session tomorrow. I need to start mixing some running in soon.
     
  15. gazareth

    gazareth Senior Member

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    Monday 20th March

    A1 Barbell rear foot elevated split squat
    3 x 8/leg x 30kg

    A2 Renegade row
    3 x 10/side x 12kg

    A3 Prowler push
    3 x (3 x 20m) x 100kg


    B1 Bench press
    To chest to failure, then 2-board to failure, then 3-board to failure
    2 x 60kg
    Reps something like 8/9/5 and 7/5/4

    B2 1-arm DB row, hand & knee on bench
    2 x 12/side x 15kg

    B3 Assault bike
    2 x 10 calories (~1 min first set, ~90 seconds second set)


    PT decided to change exercises up this week. This was one of the most brutal training sessions I've ever done. I was sick between the sets of the B exercises and had to wimp out of a third circuit. That first circuit was as close to the feeling of being in a really physical rugby match which just won't relent that I've ever come across in the gym. The feeling of arriving at the start of a set of prowler pushes when you're already gassed is horrible.

    I had to lie down when I got home and almost fell asleep! I've got some food in me now and I'm feeling back to normal. Let's see if I can have a productive afternoon of working... :lol:
     
  16. M@

    M@ Monster Maker 2017
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    :eek: What's Assault Bike?!? Sounds very Mad Max! :spaz:
     
  17. gazareth

    gazareth Senior Member

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    Looks a bit like this:

    [​IMG]
     
  18. gazareth

    gazareth Senior Member

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    It was pissing down with rain this morning so I thought it would be a good opportunity to try out a local gym. I went to one just 5 mins away and got a free 3-day pass to try it out. It's well equipped but they've packed a lot of stuff into quite a small space so it felt quite claustrophobic. I basically have a choice of this place, which is only £15/month for off-peak (before 4pm) or £27/month for any time, or the place where I go for my PT sessions, which is awesome but costs £53/month (or £70-odd if I stop having the PT sessions). :confused:

    Wednesday 22nd March

    A1 Trap bar deadlift - high handle
    6 x 60kg
    6 x 80
    6 x 100
    6 x 120 - belt
    6 x 140 - belt

    A2 Push-ups
    3 x 12 x BWT
    2 x 10 x BWT


    B1 Lunges with plate held overhead
    3 x 12/side x 7.5kg

    B2 1-arm DB row
    3 x 12/side x 15kg


    C1 KB swings
    12 x 20kg, 2 x 12 x 16kg

    C2 KB side plank
    3 x 30 secs/side x 7.5kg
     
  19. gazareth

    gazareth Senior Member

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    Saturday 25th March

    A1 Back squats

    3 x 6 x 80kg
    2 x 6 x 90kg
    All belted

    A2 1-arm KB OH press
    5 x 12/side x 16kg


    B1 KB goblet reverse lunge
    8/leg x 16kg
    10/leg x 16kg
    8/leg x 16kg

    B2 Inverted row
    3 x 10


    C1 1-leg KB RDL
    2 x 10/leg x 16kg

    C2 Standing pull-up
    2 x 10

    Poor session. Tired, low energy, lethargic, stiff.


    Monday 27th March

    A1 RFE split squat

    1 x 8/leg x 30kg
    2 x 8/leg x 40kg

    A2 Renegade row
    3 x 10/side x 10kg

    A3 Backwards sled drag
    1 x 20m x 100kg
    2 x 20m x 120kg


    B1 Bench press
    To chest to failure, to 2-board to failure, then to 3-board to failure
    2 sets, don't remember reps - improved on last week though

    B2 1-arm DB row
    2 x 12/side x 15kg

    B3 Assault bike
    2 x 10 calories (both sets under 1 minute)

    Progress on all exercises from last week. And I wasn't sick!
     
  20. gazareth

    gazareth Senior Member

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    Weds 29th March

    A1 Sumo 4x5x60%
    Warm ups:
    5 x 70kg
    5 x 80 (misload)
    Work:
    5 x 110
    5 x 120
    5 x 130
    5 x 130
    all sets belted


    A2 WG lat pull down 4x15
    15 x 6 plates
    15 x 6 plates
    15 x 6 plates
    13 x 6 plates


    B1 BB reverse lunge 4 x 8/8
    8/8 x 30kg (easy)
    8/8 x 50
    8/8 x 50
    8/8 x 55


    B2 DB incline press 4 x 12
    12 x 12.5kg
    12 x 15
    12 x 15
    12 x 17.5


    C1 Back extensions 3 x 10
    10 x BWT
    10 x BWT
    10 x BWT


    C2 Sliders 3 x 2 lengths
    2 lengths
    2 lengths
    2 lengths
     

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