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 Post subject: Re: Freff's 2012 Journal
PostPosted: Tue Jan 17, 2012 5:30 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
After today I feel absolutely ruined.

Box Squatz - AM

40kg - 21 x2
60kg - 12 x4
40kg - 21, 5 stretch

Box squats, they hurt. Probably doing them again next week and upping the weight a little in some of the later sets if all goes well.

ABBBBDOOMMINALLSS

Sit ups - 21
Crunches - 21
Obliques (each side) - 12
Roations (each side) - 12

Run - Lunch

4.2 miles - 38.42

Timing on the run definitely reflects how I'm feeling today, was hard pushing through it.

SQUSH

I go to a squash club Tuesday nights, unrelated to any of my Ironman/endurance goals but I enjoy playing and I'm kind of training to get better at it in its own right. Probably got 50 minutes in over the course of the evening.


Comments

First line says it all - feeling ruined today. Everything in me aches and it's become a serious effort to even get motivated to go out and train. I hope this is just a phase and I can power through it, but if I'm still feeling like this next week I'm going to re-assess how I'm doing things and switch things around.

-Chris


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Fri Jan 20, 2012 4:42 am 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
Having to play a 2 1/2 day catch up, oh dear.

Wednesday - AM

Curls, seated

6kg - 21, 21
10kg - 12
14kg - 8, 8
10kg - 12
8kg - 12
6kg - 21

Chin ups
5, 3

Hammers
6kg - 21
10kg - 12, 12, 12
6kg - 21

Wrists
15kg - 21
20kg - 21, 21 5 Stretch


After the last few days of training I had felt tired almost non stop, and I know that when you're training endurance that's a sign of over training, so Wednesday night I reset (read: Went to bed at 7). Woke up at 5am next day for gym, so a good 10 hours of sleep. Felt good!

Thursday
24's - 20kg x2

Deadlifts
20kg - 21, 21
25kg - 15, 15
30kg - 12, 12
25k - 15
15kg - 21, 5 Stretch


Took the rest of the day off - still wasn't feeling 100%, early night and in for gym on Friday!

Friday

24's - 20kg

Standing military press, dumbbells

6kg - 21, 21
8kg - 15, 15
10kg - 12, 12
12kg - 2
8kg - 12
6kg - 21

Pull ups

4, 3

Shrugs

40kg - 21
70kg - 12, 15, 15, 21
40kg - 5 Stretch

Lat raises, side > front ( one motion )

6kg - 15
8kg - 8, 6
6kg - 12, 5 Stretch


I'm feeling good today, refreshed and all that. So I might head to the pool later and do some swim training, see if I can't nail down some more technique on my front crawl.

-Chris


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Sat Jan 21, 2012 6:06 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
Today, as most my Saturdays are, was a rest day. For the most part at least - went into town and did some parkour trenin with some friends, couple of box jumps and some precision jumps so nothing too heavy!

Started prepping for a 100 mile ride on the bike tomorrow, I've (hopefully) got a good enough aerobic base for it, so it'll come down to nutrition and pushing through the last couple of miles. The speed will be slow, only a ~15mph average as it's mostly just something to get used to the distance.

Will update tomorrow with how it goes!

- Chris


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Sun Jan 22, 2012 5:22 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
So the ride turned out to be a mere 30 miles today instead of the planned 100 - got a little lost finding the right place, and I think I went to the wrong meeting point anyway!

I was trying out some new nutrition today, TriCarb powder from MyProtein.com, and a couple of snack bars from ASDA, worked really well! Think I'll keep that sort of stuff for future runs, throwing in some gels for the heavier rides.

Tomorrow I'm starting a new program in the gym - getting rid of the 5 day split and going for a Strong Lifts 5x5 program for 12 weeks.

-Chris


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Mon Jan 23, 2012 1:27 pm 
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Posts: 3170
How was the Tricarb powder? Taste good? Which flavor did you try? Also what are ASDA bars?


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Mon Jan 23, 2012 3:24 pm 
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Joined: Tue Dec 20, 2011 3:42 am
Posts: 23
TriCarb was great, absolute rocket fuel. I bought the plain stuff which was a little sickly after a couple of hours, I think next time I'm going to take one bottle of water and one TriCarb, instead of two TriCarbs. ASDA is the UK Walmart, they were 'vitality bars' or something like that, 72 cals, 15g carbs per 22g bar, pretty cheap but I wanted some complex carbs as the TriCarb stuff is all sugar.


Might as well throw my Monday update in here too!

MONDAYYY, AM

Started StrongLifts 5x5 today (http://stronglifts.com/), mostly as an experiment for the next 12 weeks.

Warm up

24's - 15kg

Squtz

20kg - 5 x2
40kg - 3
50kg - 5x5

Bench

10kg - 5 x 2
20kg - 6 (should have been 3)
22.5kg - 5x5

Bent over rows

20kg - 5 x2
25kg - 3
30kg - 5x5

Abdominalals

Sit ups - 12
Crunches - 12
Obliques - 12 each side
Rotation sit ups - 12 each side

PM

run

5.2 miles - 45:54



Tomorrow is likely going to be a killer ab set in the gym, seeing as we now have nothing else to do on Tuedays

-Chris


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 Post subject: Re: Freff's 2012 Journal
PostPosted: Mon Jul 28, 2014 1:35 pm 
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Posts: 3170
Freff do you have a new journal I didnt see one for you?


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