1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

gazareth's journal

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

  1. phillydude

    phillydude Don't Never Give Up.

    Joined:
    May 23, 2005
    Messages:
    14,089
    Media:
    36
    Albums:
    1
    Likes Received:
    68
    Positive thinking!
     
  2. macdiver

    macdiver Well-Known Member

    Joined:
    Mar 18, 2010
    Messages:
    4,510
    Likes Received:
    167
    Those are nice paces.

    Are you still on the velocity diet?
     
  3. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45

    Nope, finished that 3 weeks ago (including the two week transition).
     
  4. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Tuesday
    Breakfast - usual shake
    Lunch - 2 boneless skinless chicken thighs, 10 sprouts, 1/2 avocado, apple
    Afternoon - 2 scoops PP
    Dinner - sea bass fillet, pancetta, salsa, butternut squash, cabbage
     
    #104 gazareth, Nov 25, 2014
    Last edited: Nov 25, 2014
  5. Kid Crisco

    Kid Crisco Member

    Joined:
    Oct 16, 2013
    Messages:
    58
    Likes Received:
    0
    Yo dude,

    Fellow "UK'er" here. What brand almond milk do you use in your shakes?
     
  6. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    I've had a few brands but the most recent was Blue Diamond. They sell a few brands in Waitrose including BD and Alpro. They're basically the same. Just make sure to get an unsweetened one (unless you want added sugar).
     
  7. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Couch to 5K week 3 day 2
    Warm-up: 5 min walk
    Intervals:
    1:30 run, 1:30 walk
    2 x 2:30 run, 2:30 walk
    1:30 run, 1:30 walk
    Cool-down: 5 min walk
    Avg HR: 141bpm
    Max HR: 190bpm
    Distance covered: 2.1mi
    Strava

    Fastest mile (10:01); 1km (5:51); 1/2 mile (4:46); 400m (1:58).


    Wednesday
    Breakfast - usual shake
    Lunch - same as yesterday (chicken/sprouts/pitta) + some salsa
    Afternoon - (planned) PP/PB
    Dinner - (planned) teriyaki salmon, broccoli, rice
     
    #107 gazareth, Nov 26, 2014
    Last edited: Nov 26, 2014
  8. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Thursday
    Identical food to Wednesday, with exception of dinner where I am having greens instead of rice
     
  9. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Couch to 5K week 3 day 3
    5 min walk
    2 min run, 2 min walk
    3 min run, 3 min walk - twice
    2 min run, 2 min walk
    5 min walk

    2.3mi
    140bpm avg HR, 197bpm max


    Friday
    Breakfast - usual shake
    Lunch - 6" Subway chicken breast on whole grain with extra chicken
    Afternoon - 2 scoops PP, 1 tbsp PB, apple
    Dinner - pork belly, sweet potato, broccoli slaw
     
    #109 gazareth, Nov 28, 2014
    Last edited: Nov 29, 2014
  10. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Saturday
    Breakfast - usual shake (milk, frozen berries, Greek yoghurt, flax, PP)
    Lunch - foot-long Subway with double chicken breast, cheese, salad, mayo
    Dinner - Thai red curry with 3 boneless, skinless chicken thighs, green beans and jasmine rice; 1 bottle Brooklyn lager

    Training Sat 29th Nov @ home - upper body

    A1 Bench press - deload-ish, easy 5s - 60, 65, 70, 70, 70
    A2 JG inverted rows - 4 x 8

    B1 Barbell rows - 3 x 8 x 45kg, 8 x 40kg
    B2 OH KB press - 4 sets/side with 16kg: 1 x 10 reps, 3 x 8

    C1 JG push-ups - 2 x 12
    C2 Band Pallof press - 2 x 8/side with 2 red bands
     
    #110 gazareth, Nov 29, 2014
    Last edited: Nov 30, 2014
  11. phillydude

    phillydude Don't Never Give Up.

    Joined:
    May 23, 2005
    Messages:
    14,089
    Media:
    36
    Albums:
    1
    Likes Received:
    68
    Consistent and Persistent... I like it!
     
  12. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Thanks Phil. Consistency is key.

    --

    Weight 217.25lbs
    Waist 40.5"

    Not really losing any scale weight these last 3-4 weeks, but my waist size is still going down. Not sure what's going on, but possibly gaining back some lost muscle mass. Either way, I'm losing fat - my clothes are looser and people are noticing a difference in my appearance. I've just got to keep going. It might take another six months to get to where I want to be, but I need to stay focused on the process and not the outcome.

    Sunday

    Breakfast - usual shake
    Lunch - CHEAT MEAL - roast chicken, roast potatoes, sprouts, carrots, gravy; chocolate fondant & ice cream
    Dinner - leftover roast chicken sandwich with avocado; apple


    Training Sunday 30th Nov @ home - lower body

    A Front squats - 5 x 3 x 95kg
    On set 1 I had the bar too low down my shoulders and I almost lost it on the last rep. From then on I set-up with it tight against my throat. It felt way more stable but it did affect my ability to take a big breath between sets, and my throat still feels a little scratchy now! The actual squats were easy; my upper back was holding me back slightly.

    B RDLs - 3 x 12 x 80kg
    I did 4 x 8 x 95 last week and I couldn't be bothered to load more weight on the bar after front squats (particularly as I had to strip weight off to get it from the stands to the floor), so I went more reps instead.

    C1 Barbell bridge - 3 x 8 x 75kg
    C2 Front plank - 3 x 45 seconds
     
    #112 gazareth, Nov 30, 2014
    Last edited: Dec 1, 2014
  13. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Couch to 5K week 4 day 1
    5 min walk
    3 min run, 2 min walk
    4 min run, 3 min walk - twice
    3 min run, 2 min walk
    5 min walk

    2.8 miles

    Average HR 152bpm but my monitor appears to have gone fruity again and I have several readings over 200bpm in Strava. Highest HR besides those anomalies are 181bpm ish. Fastest two mile effort today (22:55) and 1/2 mile (4:40).

    First 3 minute run was easy, the first 4 minute run was OK until the last minute or so when I was going uphill, the other two runs were harder work. Another session down. I think day 2 of this week is 5 min runs in the middle two intervals with the same rest periods, then decreasing rest periods on day 3. It's ramping up quickly now!


    Monday
    Breakfast - shake: 250ml almond milk, 1 scoop PP, 1tbsp flax, 1/2 cup frozen berries, 3 tbsp Greek yoghurt
    Lunch - 2 boneless, skinless chicken thighs, 10 sprouts, 1/2 avocado, 1 tbsp chipotle mayo; apple
    Afternoon - 2 scoops PP
    Dinner - sirloin steak with carrots, broccoli, peas
     
    #113 gazareth, Dec 1, 2014
    Last edited: Dec 1, 2014
  14. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Rest day. I can tell I'm in a good place as I'm actually disappointed about that. I'm planning to do an extra lift this week and do some deadlifts on Thursday. For some weird reason I'm excited about the idea of doing some deadlifts on Christmas Day so I thought I should ramp up towards that by getting my back used to pulling again :lol:

    Tuesday
    Breakfast - usual shake
    Lunch - same as Monday - chicken thighs, avocado, sprouts, apple
    Afternoon - 2 scoops PP, 2 tsp PB
    Dinner - sea bass with pancetta, salsa, green beans, new potatoes

    Meanwhile I'm thinking of setting some goals for 2015:
    * Get to 34" waist measurement at whatever weight (likely somewhere in the region of 175-185lbs)
    * Run 5K in 26 minutes
    * ... and eventually 10K in 50 minutes
    * Finally deadlift 227.5kg (500lbs) and bench press 120kg (250lbs)
     
    #114 gazareth, Dec 2, 2014
    Last edited: Dec 3, 2014
  15. volleyball

    volleyball Pickled

    Joined:
    May 29, 2004
    Messages:
    955
    Likes Received:
    25
    Excellent goals! :tu: I've been thinking along the same lines, especially with weight-training goals. Your numbers are a little well beyond my reach anytime soon, but I'm inspired. I'll have to give it some thought.

    (However, a 26-minute 5K will happen when -- and only when -- a vicious wild animal chases me for the entire distance. :nope:)

     
  16. macdiver

    macdiver Well-Known Member

    Joined:
    Mar 18, 2010
    Messages:
    4,510
    Likes Received:
    167
    Nice goals. All are achievable. You are going to have a great '15/
     
  17. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Thanks guys. I was so close to a 500# deadlift at my last powerlifting meet (3 years ago). In fact, I'm pretty sure I'd have got it if my grip hadn't failed me on my second attempt - that forced me to re-take 215kg (and get it easily) so I never got the chance to take a shot at it. I'd love to finally nail that. I honestly believe that most people can pull 400# if they train for it for a sustained period, but 500# takes a little bit more (and 600# more again!).

    --

    Couch to 5K week 4 day 2
    5 min warm-up walk
    3 min run, 2 min walk
    5 min run, 3 min walk - twice
    3 min run, 2 min walk
    5 min cool-down walk

    2.9mi

    HR data is all over the place so the average/max mean nothing to be honest. Not impressed with my HR strap.

    Fastest 2 miles (22:10). I also got my second fastest 1/2 mile (4:43) despite this being the first time that I have been running long enough in any interval to run a whole half mile. This just shows that I was slow today.

    I did a different route today and the first two intervals were up a very slight gradient - nothing horrible, but just enough to keep my calves working. As a result my gait was a bit stiff and my pace was down. I was also running into enough of a headwind to make it more of a challenge. My calves were pretty sore and stiff by the time I got to the downhill section so I couldn't make up the pace then. I did manage to up the pace at the start of the last interval to get a PR on a Strava segment. Strava is showing my pace to be above 9:30/mile for most of the run intervals. Boo. I guess a big part of this program is getting my body used to running for longer and longer periods - my lungs haven't ever felt gassed, it's mainly just my legs that are finding it tough.

    Wednesday

    Breakfast - guess what? usual shake
    Lunch - same as yesterday
    Afternoon - (planned) - same as yesterday
    Dinner - (planned) -teriyaki salmon, new potatoes, broccoli
     
  18. M@

    M@ Monster Maker 2017

    Joined:
    Jan 17, 2006
    Messages:
    14,816
    Media:
    1
    Albums:
    1
    Likes Received:
    79
    I fully support these goals and intend to steal them*. :nod:





    *Most of them. No chance I'm lifting those numbers in 2015.
     
  19. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Not with that attitude!
     
  20. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,047
    Media:
    1
    Albums:
    1
    Likes Received:
    28
    This can be arranged. Depending on your definition of a vicious wild animal, that is.

    Yoink!

    Yoink!

    Yoi... :confused: ...nk!

    See, now when I read things like that, I feel way out of whack with my lifts. I can maybe put up 415, 425 on a DL, but I hit a 335 bench the other week. That seems...unbalanced to me. I bench close to what I can squat!

    I'm too chesty! :cry:

    I do like the goals, and my own are pretty similar (and I should write them down like this), but a 34" waist would be a lot of inches gone for me. Inches I would like gone, yes, but still quite a lot, and I think I might have those protruding apps like some wrestlers, which would make that number difficult.

    For me, of course, I'm not shooting down your goals, which are awesome. I'm just thinking out loud-ish.

    Jaer
    will make his 2015 goals and start working on them. Accountability is needed!
     

Share This Page