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 Post subject: Freff's 2012 Journal
PostPosted: Fri Dec 30, 2011 2:45 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
I've never had a public training journal, so this should be interesting! I've recently signed up for the UK Ironman in Bolton - a 2.4 mile swim, a 112 mile cycle followed by a 26.2 mile run. I've got ~7 months to train and I'm hoping to do it in sub 14. Training is a little all over the place at the moment, one of my main goals is to work out a proper schedule for it.

If all goes to plan, I'll be posting all my work out logs, and all of my nutrition. Nutrition logs will be a new one for me!

Goals:

UK Ironman ( 22 July )
Establish a firm training schedule


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Sat Dec 31, 2011 9:14 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
It's 2am here and I thought I'd put a quick post in before hitting the pillow.

I just signed up for two more events - a half marathon and a 50k ultra, which puts my race schedule for 2012 looking like this:

March 25th - Half Marathon
July 22nd - Ironman
October 7th - 50k Ultra

Somewhat nervous, I'm slightly worried that I've piled on too much. But it's given me three goals which I've always wanted to hit - so I can't back out now!

Since signing up it's felt like a prolonged day 0, lots of research and learning for the long weeks ahead. Tomorrow morning I plan on putting up a day #0 picture and statistics, then head out for a run + do that whole diet and meal plan thing I've heard so much about. Looking forward to it!

- Chris


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Mon Jan 02, 2012 3:32 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
Day #1

Exercise

AM - 28.4km cycle ~50 minutes. Forgot to stopclock it, a mistake which will be rectified.

PM - *Planned ab set*, will edit once completed.

Food

Breakfast ( before cycle ) - lentils + vegetables

After cycle - two bananas + lentils

Lunch - Pasta

Dinner - Brown rice + grilled mushroom, pepper and onion

Snacks - Celery sticks, peanuts

Comments

Had a headache most of the day after coming back from my cycle, not sure what went wrong - everything pre, during and post was as normal and it was a standard route. I think it might be that I haven't done much exercise over Christmas and was a shock to the system.

Breakfast was odd today - been away from home the last two weeks, so coming back to realise I had nothing breakfast capable in my cupboards meant I ate food from last night.

All in all, a good start. Tomorrow I plan an AM run, PM is currently undecided.

-Chris


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Thu Jan 05, 2012 12:31 am 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
I missed blogging on Tuesday + Wednesday! I had a full day assessment centre / job interview Wednesday, so aside from a quick shoulder set on Tuesday morning I was too busy preparing for the interview to do anything. Nutrition slipped a little too.

Thankfully I don't have anything else like this planned, so I'll be piling the training back on now.

Tuesday

Shoulder set AM :

Wide grip pull ups - 5, 5, 5, 4

Chin ups - 7, 7, 4

Narrow grip pull ups - 2

Nutrition:

Breakfast - bran flakes.

Lunch - curried lentils + brown rice, two bananas, salted peanuts

Dinner - pasta

I had a pretty hefty cupcake as well, at the time I put it down to stressing over an interview the next day

Wednesday

No exercise today! Woke up at normal gym time and worked on interview technique instead, once I got home from my assessment I crashed out and woke up a few hours later.

Nutrition

Breakfast - bran flakes

Lunch - pitta breads, hummus + salsa

Dinner - Pasta


Dinner lately has always been plain pasta, I've been a little tired going from a lazy routine over Christmas to a proper routine again. So once I fall back into place I think it'll start getting a lot more interesting.


Right, time to hit the squat cage for Thursday's session!

- Chris.


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Thu Jan 05, 2012 4:46 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
THURSDAY!

Back in the gym this morning, but the squat cage was taken - turned to the leg press machine instead.

39kg - 21 x2
59kg - 15 x2
79kg - 12 x2
59kg - 21
39kg - 21
39kg - 5 stretch set

Quick ab set after this

Sit ups - 12
Crunches - 21
Oblique sit ups - 12 each side
Rotation sit ups - 21 each side

Food has been odd today, massive lack of appetite across the entire day.

5am Breakfast pre-gym - bran flakes
7am post-gym - Lentils (massive craving)

2pm lunch - brown rice + curried lentils, banana

8pm - more lentils, spaghetti.


Usually I eat 5am, 7am, 10am, 2pm, then it varies across the evening. So something's definitely wrong! I was definitely hungry, just didn't want to eat anything.

Anyone have any ideas what's happening?

Tomorrow is shoulders in the gym, hopefully head for a run in the evening if I can stomach eating anything during the day.

- Chris


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Sun Jan 08, 2012 4:40 am 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
Guess who forgot a Friday + Saturday post. That's right, THIS GUY.

Friday - Shoulders + unscheduled rest day.

Shoulders

Dumbell shoulder press (standing)

6kg - 21 x2
10kg - 15, 6
*at this point I switched to seated*
10kg - 15
12kg - 12, 8
10kg 15
6kg - 5 stretch

Pull ups

5, 3

Shrugs

40k - 21
60k, 15, 15, 15
40k - 5 stretch
*back was feeling a little awkward, so I kept the weight low and stopped a little earlier than usual*

lat raises
4kg - 21 front:21 side
6kg - 12 front:12 side, 8 front:8 side x2
4kg - 3 stretch front:3 stretch side.

Rest - Since getting back from the gym I'd felt absolutely wrecked, I think with the job interview during the week and not eating very well, everything had caught up with me. I went for a 30 minute nap at 2pm to wake up 6 hours later. I don't think I'd been listening to my body enough the last week.

Saturday

Scheduled rest day, aside from a couple of pull up sets here and there ( bar is always on door, so whenever I walk past I'll do a couple ) I relaxed.


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Sun Jan 08, 2012 3:25 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
SUNDAYYY! End of week #1.

Today was a bike day, I did 17 miles on a undulating/moderately hilly route. Again, forgot to stopwatch. It was roughly 50/60m.

Edibles

Breakfast - Porridge - oats, wheat bran, nuts+raisins
Lunch - potato, mushroom+onion niceties, sweetcorn
Pre dinner snack - 6 bread rolls
Dinner - brown rice, black bean stir fry

snacks - bananas, apples, oranges, salted peanuts

Not too happy about eating all of those bread rolls, but they may have been good to get CaloriesIn up.


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Wed Jan 11, 2012 5:01 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
Looks like I'm pretty bad at daily updates. This will have to change me thinks! Getting in from work + training and crashing out, but once I get into the mindset of updates not being too difficult, I'll update on the regular.

Monday - Chest

AM

Dumbbell bench press

6kg - 21 x2
10kg - 15
14kg - 12 x4
10kg - 15
6kg - 21

Tri pull downs ( using some matrix machine cordy thing )

17.5lb - 21
Dips
Headcrushers
27.5 - 12
17.5 - 21

Dips

-32kg - 5, 3

Headcrushers

10kg - 12
20kg - 12, 12, 5
10kg - 21

PM

4.2 mile run - 38 minutes

It was my first time doing bench press with dumbbells and headcrushers, so I didn't try to push the weight too much - kept it low and tried to get the technique right. Next Monday I'll start pushing it.

Tuesday - Back

Deadlifts

10kg - 21 x2
15kg - 12 x2
25kg - 8 x2
15kg - 12
10kg - 21, 5 stretch

ABBBBDOMINALS

sit ups - 12
crunches - 12
obliques - 12, 12
rotation sit ups - 12, 12

PM

7.5 mile run - 1.16.35

First time I've ever done deadlifts, so I kept the weight low and I'll be building up slowly.

Wednesday - Arms

Curls (reps per arm)

6kg - 21 x2
10kg - 12 x2
12kg - 8 x2
8kg - 12
6kg - 21

Chin ups - 5, 3

Hammers (reps per arm)

8kg - 21
12kg - 12
16kg - 8
12kg - 12
8kg - 21 x2
6kg - 21

Barbell wrist curls (behind back)

15kg - 21 x3
5 stretch set

Ordered some soy protein isolate today! Before now all my protein has come from food, so I'm hoping to start improving a little more with the increased intake.

New Goal

Update every day - do not allow cascade posts. Doing this will also allow me to put in my nutrition - I forget what I've eaten after a couple of hours, let alone a few days! Maybe I should start writing that down too?

So if all goes to plan, I'll be seeing you lovely people again tomorrow
-Chris


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Thu Jan 12, 2012 5:45 am 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
I just decided to use 'the cloud' to log my nutrition. Kind of. I've tried various solutions in the past from using mpamyrun.com and nutrition.self.me, but they were never versatile enough and I hated the set up involved in order to write in recipes.

To combat this, I'm now using google dox to write each food I intake. It's not as good as self.me because I don't get any nutrition data unless I calculate it.

I do however own a website on the tinterwebs, and being a software engineer I don't see why I couldn't design and build my own platform for this sort of stuff, as buggy as it might be in the beginning.

So that's my current plan for nutrition, thought you would all like to know!

https://docs.google.com/document/d/1Aul ... bkbAQ/edit

And you may access it there, isn't that wonderful?

I did squats in the gym this morning, will post up a full routine + comments on it later after I've gone swimming!

- Chris.


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Thu Jan 12, 2012 2:14 pm 
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Cool, please keep us all updated on how this current form of logging your nutrition is working for you. I have also used nutrition.self.me and others and I always give it because I eat so many things that aren't in the system that it takes forever to go through and list all of the nutritional info for everything I ate.

-Dylan


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Thu Jan 12, 2012 5:12 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
Sure! I'll be starting slow - just going to start logging which foods I'm eating, then after a week or two begin noting down weights, once that becomes comfortable start doing some real number works on them, but I'll keep progress noted as I update the journal.

Today was squats in the gym - I messed up swim timetable for the local pool and missed the lane hours, but I now know for tomorrow, so it shouldn't happen again.

Squatz

Front squatz

20kg - 21 x2
40k - 12 x2

*put the weight back on my back after this point*

Back squatz
40kg - 12
60kg - 8, 12, 12, 12, 5 stretch.

Comments

Front squats are...weird. I won't be keeping them up during Thursday sessions, but I might condition for them outside of that in case I decide I want to do them in future - does anyone have any tips for them? Whenever I had the weight firmly on my shoulders it pressed against my throat and that was a little uncomfortable, is this something I'll just have to get used to?

Tomorrow is shoulders, interval running and swimming in the evening.

- Chris.


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Sat Jan 14, 2012 3:29 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
Friday! ...Friday, gotta get down on Friday?

Today was shoulders in the gym and a run at lunchtime. Still getting in and feeling absolutely wrecked, so I passed on swimming again.

shoulders

24's - 10kg x2 ( description can be found here - http://www.youtube.com/watch?v=D-uBxxK4c3U )

Standing dumbbell shoulder press

6kg - 21
8kg - 15 x2
10kg - 12, 8
8kg - 12
6kg - 15

Pull ups (on rockclimbing rocks) - 3, 2

Dumbbell shrugs

20kg - 21
28kg - 15
30kg - 12, 12
20kg - 21

Lat raises (per arm)

6kg - 15
8kg - 6
6kg 8 x2
stretch x3
run

4.2miles, ~38 minutes.

Comments

This week I've had to pass on a lot of evening sessions, but I know this week I'm going to have to start going to them or I'll fall behind on my schedule.

24's was pretty fun, we used it as a warm up - next week we'll be doing it on sqaut, deads and shoulder days. Probably going to up the weight a little - I felt like I was throwing 10kg around a little bit too much.

Saturday is rest, 's going to be good.

- Chris


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Sat Jan 14, 2012 3:31 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
Had tried submitting this early morning before headed out for the day, but I came back to find there was a form error - late post is late!

Today was Saturday! Complete rest day, as expected, it was excellent.


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Sun Jan 15, 2012 2:17 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
Bit of a short entry today! Might not be finished till tomorrow either

Cycle - 17 miles, 58 minutes.

Going for my first swim of the year very soon, so I'll try edit this once I get back in, but if not it'll be an edit tomorrow job!

- Chris.


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Mon Jan 16, 2012 4:21 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
Well, today was tough. Feeling toast right now - writing this then probably going to hit the pillow!

The swim yesterday didn't happen, mixed up my timetables and went when water polo had booked up the pool.

Chest - AM

Dumbell bench

6kg - 21
8kg - 21
14kg - 15
18kg - 8, 7, 7, 4
10kg - 15
6kg - 21

Tri pull downs
22.5lbs - 21
dips,
skullcrushers
22.5lbs - 21
12.5lbs - 21

Dips
36kg deducted - 3, 2

Skull Crushers
10kg - 12
15kg - 8
20kg - 5, 4
15kg - 12
10kg - 5 stretch

Run - Lunch

4.2 miles - 37.28. Put me at just under 9min/miles so I'm pretty happy with it.

Swim - PM

No set routine, just started working on front crawl technique and 'getting used to the water' making sure I have a better plan for the next time I go

Comments

Arms and chest have been feeling dead since this morning, walking is an interesting feeling. Squats tomorrow should be...fun?


I'm cycling a century at the weekend! Meeting up with some other local cyclists to do ~75 miles, and it's a 25 mile round trip for me to get to the meeting point. Hopefully my aerobic base is as strong as I'd like to hope it is, just nailing down the nutrition for it and I should be okay.

Tomorrow - squats, run, squash (if I haven't keeled over and died by then)

- Chris


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