Wednesday Training (Plumstead Runners & Gym Muscle Build - Session 10)

A double-dose of training tonight

Started with meeting the Plumstead Runners at 6.30pm and doing a very gentle 5k jog around Danson Park. Was glad of the slow pace, nicely got the legs and body warmed up for the Gym whilst being careful after last nights 10k. I have to admit the knee felt a little tender at first but it settled down quite quickly. This was the first run I've had without the kinesio tape on for about two months.

Then it was off to the Gym for Muscle Build Session 10...

Warm Up

2.5km treadmill (12:29; 8:00 min/mile)

Weights Room 

Chest Press - 6 sets of 6 reps (50kg) 
Shoulder Press - 6 sets of 6 reps (35kg) 
Pecs - 6 sets of 6 reps (40kg) 
Vertical Traction - 6 sets of 6 reps (55kg) 
Low Row - 6 sets of 6 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)Leg Extension - 5 sets of 5 reps (50kg) 
Leg Curl - 5 sets of 5 reps (50kg)

Cool Down
 
2.5km treadmill (12:26; 8:00 min/mile)

No additional abs work on the Swiss Ball tonight.  I'd done 90 minutes in the Gym tonight and I was dying to get home to have some dinner.

Points to note, I've now upped the Shoulder Press by 5kg to 35kg and the VT by 5kg to 55kg.  Still just about managed 6 sets of 6 reps but it was difficult.  On Sunday I aim to increase the Chest Press by 5kg to 55kg too.

Absolutely no discomfort from the knee on the treadmill which is good news.

All in all, a really good double session tonight.  

The time has come to speak about Bale...

Time for me to open my trap about the Bale saga.

I've resisted temptation so far because quite frankly, I could have written a dissertation, a War & Peace-length epic about my thoughts on the subject.

As I've said time and time again, Spurs is run well by Levy and I trust Levy implicitly.

Let me be honest for a moment here.  Bale isnt worth what Real Madrid will end up paying for him.  I would have snapped your hand off the the £40-50m which was quoted for him at the end of last season.  Bale was world-class for the last six months.  Before that, was he?  No.  In my opinion he's still far too inconsistent.  He still spends a lot of time on the periphery of games, unlike Ronaldo and Messi.  He is nowhere near that standard, yet.

Therefore, as I've said before, Bale could go with my blessing as long as (i) Levy got the fee he wanted and (ii) that fee was used to get in replacements before and not after Bale was sold.

As it turns out, Levy has managed to bring in the likes of Chadli, Paulinho, Soldado and Capoue so it is business well done so far with maybe the likes of Lamela and Erikksen to come.  If selling Bale financed 5-6 players with potential later sell-on values coming in, then it is very good business indeed.

There is no sticking point here.  Bale has three years left of his contract.  The offer of a new contract was on the table to make him the highest earner in history at White Hart Lane but he chose not to sign it.  So there is absolutely no doubt that he was either going to be sold now or at the end of this season, otherwise Spurs would be sitting on another potential "Bosman", whereby he would be free to walk away at the end of his contract and Spurs wouldnt be entitled to a transfer fee.

So it was all down to Levy to squeeze every last penny out of Real Madrid.  It shouldnt go unnoted that Madrid still owe Levy & Spurs to the tune of £20m for the transfer of Luka Modric.  Had Bale been not for sale, the club would have made a statement.

Real Madrid have previous for the way they encourage their transfer targets to behave.  You only have to look at the Modric transfer for proof.

Real Madrid have been antagonising Levy with a presentation stage being built at the Bernebau, Bale shirts being sold in their club shops.  They've kept plugging away until Levy has snapped.

Spurs would have asked Bale to keep a dignified silence through the transfer dealings this summer otherwise it would potentially jeopardise Levy's negotiating position.  Until today, he has kept his side of the bargain.  Until today.

This morning, an unofficial statement leaked to SSN via his agent via Jim White, indicating that he had no intention of returning to the Tottenham training ground.  He has affection for the club and especially the fans but he hopes they understand his position.  Various reports indicated he had missed training for a second day and now AVB has confirmed that he has taken "unauthorised" leave from training.

So there we have it.  Bale is on strike to get his transfer.

Well Mr Bale, I've kept quiet until now. For the squeaky-clean "Brand Bale" image you're trying to create, for all that love you feel for Spurs and "especially the fans", by going on strike, you've basically stuck your middle finger up at THFC and the fans that have paid your wages.  A very sour note for you to end your career at Spurs, dont you think?

You've shown a total disrepect to the club, to AVB and to the fans.  I'm just so disappointed with you.  No one was going to begrudge you a world-record transfer to Madrid but this makes you no better than Modric or Berbatov.  A sulky footballer not getting what they want.  Fair play to you, you've served Spurs well but I'll give you two seasons in Spain at the most before you fail and end up back in the Premier League.  You're not in the same class as Messi and Ronaldo and you never will be.  By the way, whoever told you that pink t-shirt and baseball cap was a good look?  I'd consider sacking them if I were you.  But then again, if I were you, I'd be happy staying at Spurs playing for the team I love.

If Spurs wasnt run like a business and money didnt talk, I'd love to see Levy stick by his guns, refuse to sell you to Madrid and let you rot in the reserves.  Petchulant little f*cker.  

Bale...soon to be the only Welshman in Madrid.

Tuesday Training (easy pace 10k)

I'm now into my final week of disrupted training because of Izzy's school holidays.  Because I need to get in a Gym session tomorrow night, I decided on an easy pace 10k tonight.  First time I'd run a straight 10k on the road for a good couple of months due to my nagging knee injury.
 

Fairly relaxed pace throughout. I ran on feel rather than constantly checking the Garmin on my rest, looking at the average pace. I knew I was running close to 9 min/mile pace so 56:15 taking off a few seconds for stopping at traffic lights, cross roads etc was more than reasonable for the pace.

After a quick stretch, an hour or so later as I type, the legs dont feel as though they've done anything, which is a good sign given the lack of running I've done recently.

Bank Holiday Monday Training (Muscle Build - Session 9)

Warm Up

1 km treadmill (5:01; 8:06 min/mile)

Weights Room 

Chest Press - 6 sets of 6 reps (50kg) 
Shoulder Press - 6 sets of 6 reps (30kg) 
Pecs - 6 sets of 6 reps (40kg) 
Vertical Traction - 6 sets of 6 reps (50kg) 
Low Row - 6 sets of 6 reps (50kg)

Upstairs

10 sets of 10 SB sit ups10 sets of 10 SB sit twists

Downstairs again....
 
Leg Extension - 5 sets of 5 reps (50kg) 
Leg Curl - 5 sets of 5 reps (50kg)

Cool Down
 
4 km treadmill (20:56; 8:27 min/mile)

Saturday Training (Muscle Build - Session 8)

Warm Up

1 km treadmill

Weights Room 

Chest Press - 6 sets of 6 reps (50kg)
Shoulder Press - 6 sets of 6 reps (30kg)
Pecs - 6 sets of 6 reps (40kg)
Vertical Traction - 6 sets of 6 reps (50kg)
Low Row - 6 sets of 6 reps (50kg)

Upstairs

10 sets of 10 SB sit ups
10 sets of 10 SB sit twists

Downstairs again....
 
Abs Crunch - 6 sets of 6 reps (50kg)
Leg Extension - 5 sets of 5 reps (50kg)
Leg Curl - 5 sets of 5 reps (50kg)

Cool Down 

2 mile run back to the old dears gaff...

Wednesday Training (Plumstead Runners session)

I was out with the Plums tonight for the weekly Wednesday night run...

I can genuinely say this is the first run off road I've had in around 2.5 months where I have not felt a knee niggle. Just over two hours later, it still feels good. The test will now be tomorrow morning.

Tuesday Training (Muscle Build - Session 7)

Warm Up

1 km treadmill (5:04 - min/mile pace) 

Weights Room 

Chest Press - 6 sets of 6 reps (50kg)
Shoulder Press - 6 sets of 6 reps (30kg)
Pecs - 6 sets of 6 reps (40kg)
Vertical Traction - 6 sets of 6 reps (50kg)
Low Row - 6 sets of 6 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)
Leg Extension - 5 sets of 5 reps (50kg)
Leg Curl - 5 sets of 5 reps (50kg)

Cool Down 

4 km treadmill (20:22 - min/mile pace)

Great session.  Cut the Swiss Ball work out tonight as I did a session of it last night.  The knee felt the best it has done since I first had the injury tonight.  Can honestly say I didnt feel a thing.  Looking forward to the club run tomorrow night now to test it properly.

Scott Parker

Scott Parker served Tottenham well...

Around tea-time tonight, it was announced that Scott Parker had completed a medical and signed a 3 year deal with Fulham.

I'd like to pay tribute to SP.  In the two seasons he was with us, he gave us his absolute all.  He never gave less than 100% and worked his socks off.

His no-nonsense action man-style saw him rightly win the fans Player of the Year award at the end of the 2011/12 season.  Although he was struggling with an Achilles injury going into Euro 2012, he still made the trip and played but was clearly struggling.  The injury required an op after the tournament and he ended up missing the first half of the 2012/13 season before making his first appearance of the season when coming on for the injured Sandro against QPR.

Whether the lack of a pre-season affected his fitness levels, he appeared to be labouring towards the end of the 2012/13 season and Spurs suffered as a result, when the team clearly missed the Dembele/Sandro axis in the middle.  Parker was the poor-man's Sandro when you compare the two partnerships used.  For all his energy levels, Parker just couldnt create the space and cover as much ground as Sandro.

With the arrival of Paulinho, Capoue, a fit again Sandro and the likes of Holtby and Carroll looking for starting places, Spurs have offloaded SP at exactly the right time.

Hopefully SP will go on to have another three good years at Fulham.  I wish him all the best.  I hope he starts by kicking lumps out of Ars*nal this coming weekend!

Monday Training (Light weights at home)

Its supposed to be a rest day but was getting bored while watching Man City v Newcastle.  Not a surprise really.

So out comes the dumbbells and the swiss balls.

Simple session of 10 sets with one set consisting of...

• 12 sit ups
• 8 chest presses (with 2 x 9kg dumbbells)
• 8 chest flys (with 2 x 9kg dumbbells)
• 12 sit twists

40 minutes = done.
 

Palace 0 - 1 Spurs

1/1 for Roberto Soldado

A potential banana-skin of a game against Ian Holloway's newly-promoted Crystal Palace was dealt with in efficient fashion by Spurs.  With Spurs lining up 4-5-1, with fit-again Vertonghen returning alongside skipper Dawson, debutant Paulinho anchoring a 5 man midfield with Dembele, the attacking trio made up of new boy Chadli alongside Lennon and Sigurdsson with £26m Roberto Soldado up front on his own.

A game of few chances but Spurs bossed the possession.  Dembele and Paulinho set the tempo excellently, the midfield attacking trio linked up well with Soldado and it was good to see the full-backs Walker and Rose over-lapping and getting beyond the midfielders.

Chadli missed a far post header in 1st half injury time, Sigurdsson's stinging drive brought a save out of Palace's keeper Spironi and Dembele shaved the cross-bar from distance but Spurs were by far the busier team.

Spurs started the second half brightly.  One penalty appeal turned down but then the Palace left-back handled Lennon's cross and referee Clattenburg righty pointed to the spot and Soldado put the penalty away with aplomb and wheeled away in delight towards the Spurs fans in the Arthur Wake stand.  Selhurst Park is a sh*t hole and always will be.

With 20 mins to go, Holloway prompted Palace into action with a triple change, bringing on veteran Kevin Phillips and new signed Chamakh (aka Ars*nal failure) and resorted to the long ball game but Dawson, Vertonghen and the returning beast of Kaboul, on for Danny Rose with 10 mins to go, held firm.  There was one last chance for Palace but it was hit straight at Lloris who in fairness had little to do throughout.

A great, workman-like win for Spurs.  The new boys Soldado, Paulinho, Chadli and Capoue [who came on for Dembele in the second half] looked at home and are now fully aware of the kind of thing that will be thrown at them on a cold Tuesday night in November or February up at somewhere like Hull or Stoke.

MOTM by a mile was Paulinho for me.  Hard to remember an occasion where he misplaced a pass.  I'm pretty sure he didnt all game.  Put himself about, made a couple of breaks forward.  Very promising indeed.  Strength in depth in that position is now excellent.  Dembele, Paulinho, Sandro and the impressive Capoue along with the likes of Holtby when he is fit, Spurs are clearly moving from strength to strength.

As for Palace, they worked hard but showed very little quality.  If throwing the kitchen sink for them means lumping the ball long to the likes of Chamakh and Phillips, they're going to have a very long season indeed.  My prediction is that they'll be relegated by Easter.

Next game up for Spurs, a little trip to Georgia, where we take on Dynamo Tblisi in the Europa Cup qualifying round on Thursday evening.

BBC Match report here

EDIT:  Check out the stat on the picture below...seems I didnt give Capoue as much credit as he deserved...

Capoue...The Beast Mk 2?

Sunday Training (Muscle Build - Session 6)

Warm Up

1 km treadmill (5:09 - min/mile pace) 

Weights Room 

Shoulder Press - 6 sets of 6 reps (30kg)
Chest Press - 6 sets of 6 reps (50kg)
Pecs - 6 sets of 6 reps (40kg)
Vertical Traction - 6 sets of 6 reps (50kg)
Low Row - 6 sets of 6 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)

Upstairs to the Stretch & Tone Room

7 sets of 10 SB Sit Ups (feet together and only up to 45deg)
7 sets of 10 SB Sit Twists (feet together and only up to 45deg twisting through waist) 

Back downstairs again

Leg Press - 5 sets of 10 reps (100kg)
Leg Extension - 6 sets of 6 reps (50kg)

Cool Down 

4 km treadmill (20:56 - min/mile pace)

Similar session to last Wednesday but had to do the shoulder presses first as someone was using the chest press.  Managed the shoulders ok but when I came to do the chest press, I found it harder than ever, presumably because the work on the shoulders really does take it out of me.

Really good session though.  Felt almost exhausted coming out of the the 4km treadmill.

Knee doesnt feel great today and hasnt felt great for a couple of days.

Thursday Training (aborted 10k)

Because of my rest day on Tuesday and rescheduling the Gym trip to Wednesday evening, that meant missing the weekly Plumstead Runners session, so I planned to run 10k on Thursday morning before Izzy arrived to make up for it.

As a result of not eating after the Wednesday night Gym session and attempting to run before breakfast and not after, I paid the consequences. I felt pretty much empty of fuel after 2.5 miles and at 3.8 miles, I had to stop just to stretch my legs out which felt like they were getting heavier and heavier.

Its really unlike me to feel like that but Chandra did warn me that my cardio performance would reduce while I'm going through the muscle building stage. It certainly didnt help low on fuel. Had I not slept past my alarm and got up at the planned time, I would have had some breakfast beforehand but I was drastically running out of time!

So after stretching the muscles out, I cut my pace and took the quickest route home. Just short of 5.5 miles in the end so it was an ok workout but not what was originally planned. Another harsh lesson learnt!

Two rest days coming up now (Fri & Sat) then back in the Gym Sunday morning once Izzy has been dropped home.

Wednesday Training (Muscle Build - Session 5)

Warm Up

1 km treadmill (5:01 - 8:06min/mile pace)

Weights Room

Chest Press - 6 sets of 6 reps (50kg) 
Pecs - 6 sets of 6 reps (40kg) 
Shoulder Press - 6 sets of 6 reps (30kg) 
Vertical Traction - 6 sets of 6 reps (50kg) 
Abs Crunch - 6 sets of 6 reps (50kg)

Upstairs to the Stretch & Tone Room
 
7 sets of 10 SB Sit Ups (feet together and only up to 45deg)
7 sets of 10 SB Sit Twists (feet together and only up to 45deg twisting through waist)
 
Back downstairs again
 
Leg Press - 5 sets of 10 reps (100kg) 
Leg Extension - 6 sets of 6 reps (50kg)
 
Cool Down

4 km treadmill (20:54 - 8:27min/mile pace)

Tuesday Rest Day (and Alan Partridge: Alpha Papa)

I decided that Tuesday would be a rest day. The knee didnt feel quite right and I wanted to get in the Gym on Wednesday evening and run Thursday morning so made sense to rest.

I made the most of my rest night and went to see the new Alan Partridge film "Alan Partridge: Alpha Papa" at the cinema. Without a shadow of a doubt, it is by far the funniest film I have seen in years. I could literally watch that again and again.

Seriously, if anyone doesnt get Partridge then they need shooting quite frankly. AP at his very very best. Brilliant.

Monday Training (Light Cardio)

Annoyingly, I realised on the way home yesterday that I'd left my HR monitor and my gilet jacket at my parents house and I needed to retrieve both before my next Gym session on Tuesday evening, so I decided to kill two birds with one stone by running there.

Limiting myself to 4 miles but run at a half-decent pace.  I ran on feel and not by HR for a change so I just ran what felt comfortable and it was an interesting result.

 

4 miles at 8:18 min/mile pace which is spot on my 10k PB pace. Felt comfortable throughout, had got into a solid rhythmn and was a good enjoyable run. It has given me a huge boost as I've really not done much running recently in comparison to earlier in the year and to find 8:18 min/mile pace so comfortably is reassuring that I'm training in the right way.

As for the knee, it feels better but there's still a niggle there.

2013 v 2012 Training Stats

I've just been updated the 2013 training stats as of today and I thought it would be interesting to compare like for like with the same period last year.

So, for the record, this is my 2012 training stats...

2012 Training Stats 1st Jan - 12th Aug...Click to expand...

Now when you see the 2013 stats, it does really show a signficant change in my training regime...

2013 Training Stats 1st Jan - 12th Aug...Click to expand...

Now bearing in mind I lost time in April due to a reoccurring chest-infection and I've had to scale back my cardio training in June onwards from the persistent knee niggle I've been suffering from, its interesting to see that I've lost 4 hours on last year but I've burned significantly more calories for the same period.

The main plan this year was to spend less time cycling and spend more time running and in the Gym.  So far so good and the results are clearly paying off.

Average speeds for cycling and running have increased whilst the average HR for the same activities has reduced, meaning I'm a damn sight fitter than I was than this time last year.

Levy sniffing around Halilović again...

It appears that Levy and Baldini are again sniffing around the teenage Croatian wonder-kid Alen Halilović.  Only 17, this boy has got some serious talent.  It would be a huge coup for Spurs if we could pull this one off.



An attacking-midfielder, who apparently can play in behind a lone forward and on both flanks, he looks to have electric pace and a unlike his countryman Luka Modric, an eye for goal. 

ITK suggests the negotiations for him broke down earlier in the window but with his club desperate for cash, it looks possible the move could be well and truly back on now. Fingers crossed as he would be an excellent addition to the squad. Lets not forget, this "boy" has already made his first full start for the Croatian national team too, at the ripe old age of 16.

Sunday Training (Muscle Build - Session 4)

After two days of rest, it was back in the Gym for me today, for another weights session.

Workout was as follows:

Warm Up

1 km treadmill (4:57 - 8:00min/mile pace)

Weights Room

Chest Press - 6 sets of 6 reps (50kg)
Pecs - 6 sets of 6 reps (40kg)
Shoulder Press - 6 sets of 6 reps (30kg)

Vertical Traction - 6 sets of 6 reps (50kg)
Low Row - 6 sets of 6 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)

Upstairs to the Stretch & Tone Room

5 sets of 10 SB Sit Ups (feet together and only up to 45deg)
5 sets of 10 SB Sit Twists (feet together and only up to 45deg twisting through waist)
(Have cut out the dumbbell work having done the chest and pecs earlier)

Back downstairs again

Leg Press - 5 sets of 10 reps (100kg)
Leg Extension - 6 sets of 6 reps (50kg)

Cool Down

4 km treadmill (21:07 - 8:27min/mile pace)

By the end of the 4km run, I was beasted.  Sadly, it appears I was a little presumptious on the knee injury.  Within 0.25km, I could feel the niggle.  It doesnt hurt like it did in previous weeks but it was definitely a niggle.  As a type this report up at 5pm this evening, almost 5 hours after the session finished, I can feel it now.  Still no pain but a definite niggle.

However, I was told that the knee wasnt going to be a quick fix.  I just hope that the niggle does clear up in time.

Spurs v Espanyol friendly at WHL...impressions and thoughts

Roberto Soldado scored his first Spurs goal at WHL from the spot...

Spurs finished their pre-season programme with a sell out at WHL against Espanyol.

The game finished 1-1.  Roberto Soldado opened his account for Spurs from the spot midway through the first half after Danny Rose was brought down in the box, although the replays showed it was a tad harsh on the Espanyol defender.

In typical Spurs fashion, Spurs failed to defend a near-post set piece, conceding just before half-time.  The second half turned into a feisty, scrappy affair but a draw was a fair result.

The biggest cheer of the day was on the 60 minute mark when Sandro "The Beast" Raniere made his first appearance this rupturing his knee ligaments in the QPR game back in January.  Kaboul played the full second half too and it was absolutely brilliant to see the two power-houses back in the side.  I certainly feel full of optimism with both of them back.

Without wanting to go into a full review of the game, I wanted to pick up on a few observations:

• Danny Rose - may have won the penalty and looked ok going forward but he is not a left-back.  Still far too much to learn.  I dont know what Disco Benny has done to upset AVB but surely BAE is the better option at left-back?  (As Chandra rightly pointed out in the Gym, both Vertonghen and Fryers can play the position so we do have cover there even without BAE anywhere near the starting XI.)  Talking BAE, comments he made on Twitter over the weekend seem to suggest he will be leaving sooner rather than later.  If this happens, I'll pay my personal tribute to him later.
• Soldado - only played 60 mins but if he works as hard as he did in very game for Spurs like he did in that 60 mins, we've got one hell of a centre-forward on our hands.  Looked sharp throughout, always looking to come off the shoulder of the last man, looked comfortable dropping deep to receive and lay off, looked good in the channels.  Impressed.
• Chadli - saw a bit of him last weekend against Monaco and he looked as though he was a little nervous and took a few touches too many at times but he looked much more composed.   Linked up well with Soldado, Dembele and Rose down the left, especially an excellent little flick around the corner for Rose.  Good work rate.  Impressed.
• Paulinho - looked very good.  Good use of the ball, good work rate, good link up with Dembele.  Scored with a header early in the first half but was incorrectly ruled out for off side.  Excellent 60 mins.
• Kaboul and Sandro - great to have them back in the side.  Fabulous.  Read AVBs thoughts on the returning pair here

Sandro...aka The Beast back in the side

Of course, the main TV footage by ITV concentrated on the one issue that we're all sick of right now.  Gareth Bale.  In the quick pre-match interview, AVB said Bale is still suffering from a sore foot.  You could tell he didnt mean it.  I'm assuming he's off.  To be quite honest, for anything in the region of £85m+ he can go with my blessing.

Spurs are looking good right now with or without him.

 

Saturday update

I'm now into my second rest day, ahead of my next schedule muscle build session in the Gym tomorrow morning.

Met up with Chandra for a few beers after his late shift in the Gym last night and have had one of them reasonably quiet Saturdays.  Bit of shopping this morning, bit of housework and a huge dose of cricket on the TV.  As I type, the Aussies are 92-4, trailing by 146.

However, just before updating this blog, something dawned on me.  Today is the first day where I've felt absolutely no discomfort in my left knee for just over two months. On the advise of the Physio, I have been working my quads with leg presses and leg extensions in the Gym.  He suggested that the quads were inbalanced and was affecting the Patella tendon in the knee and thus causing the discomfort.

So perhaps, the work on the quads is finally beginning to show now.  I've been doing the work regularly for the last two weeks so would make sense.

The true test will be tomorrow morning when I get on the treadmill again.  Then I will know for sure whether there's discomfort in the knee or not.

Anyway, positive news on the injury front for a change.

Thursday Training (Muscle Build - Session 3)

Back in the Gym tonight for my third muscle build session.

I trained under the watchful eye of Chandra tonight, so there was no room for cheating (not that I would anyway...)

Session went as follows:

Warm Up

1 km treadmill (5:08 - 8:13 min/mile pace)

Weights Room

Chest Press - 6 sets of 6 reps (50kg)
Pecs - 6 sets of 6 reps (35kg)
Shoulder Press - 4 sets of 6 reps (30kg)

Vertical Traction - 6 sets of 6 reps (50kg)
Low Row - 6 sets of 6 reps (55kg)

Upstairs to the Stretch & Tone Room

5 sets of 10 SB Sit Ups (feet together and only up to 45deg)
5 sets of 10 SB Sit Twists (feet together and only up to 45deg twisting through waist)
(Have cut out the dumbbell work having done the chest and pecs earlier)

Back downstairs again

Abs Crunch - 6 sets of 6 reps (50kg)
Leg Extension - 6 sets of 6 reps (50kg)

Cool Down

4 km treadmill (21:05 - 8:27 min/mile pace)

A really good session tonight.  I was glad Chandra was keeping a close eye on me as its good to know that I'm doing everything correctly.  Chandra has now changed my Swiss Ball routine to make it a few degrees harder and I was feeling the sit ups around the 4th rep so it proves the intensity was greater.  As Chandra said, he knew all he wanted to know from looking at my face.  It must have been a picture.

Wednesday Training

Out with the Plums tonight. Out to Bexley, through the farms on the other side of the North Cray Road and then back up Gravel Hill and through Bexleyheath to the club.

Was a decent run tonight. Nothing overly taxing as with all the Wednesday night runs, its very much a social chat pace. The 09:05 min/mile average moving pace shows that. Sadly the knee felt a lot sorer tonight than it has done recently. I think its time that I went for another visit to the physio to get it sorted once and for all.

Tuesday Training (Muscle Build - Session 2)

Totally and utterly beasted.  No other words for it.

Chandra has now totally changed my routine and it has come as a bit of a culture shock.  He did warn me it would feel like that and god he was right.

Plan is to cut my warm up cardio and then make up for the short fall at the end of each session, concentrating on the Weights Room first then doing my Swiss Ball circuits afterwards.  The idea that I'm at my freshest for the weights works.

So the session went like this...

Warm Up

1 km treadmill: 4 mins 47sec (7:42 min/mile pace)

Weights Room

Chest Press: 3 sets x 6 reps (50kg)

Leg Press: 5 sets x 10 reps (90kg)

Leg Extension: 5 sets x 5 reps (50kg)

Chest Press: 3 sets x 6 reps (50kg)

Abs Crunch: 10 sets x 10 reps (40kg)

Vertical Traction: 6 sets x 6 reps (50kg)

Low Row: 6 sets x 6 reps (50kg)

Pecs: 6 sets x 6 reps (25kg) – ouch

Shoulder Press: 3 sets x 6 reps (30kg) – bloody ouch  then another 1 set x 6 reps(same weight) but stopped at 4 reps had a rest and done another 2.

Upstairs to the Stretch & Tone Room

10 sets of the usual Swiss Ball circuit...

12 sits ups, 8 chest press (with 8kg dumbells), 8 chest fly (8kg), 12 sit up twists with a 6kg bar.

Cardio Finish

4km treadmill.  First 2km at 0.5% incline, second 0%.  

Started at 11km/h then increased by 0.5km/h every 0.5km, so was at 12km/h after 1km and then held it there for the remaining 3km.

All in all, I can safely say that was the hardest Gym session I have ever done.  It was good feeling I had some energy for the weights but I couldnt believe how quickly that energy (and power) drained from my body.

Half way through the 4km treadmill run at the end of the session, I felt on the verge of giving up and was seriously considering stopping the treadmill at 2km.  Lets not forget, I've run 10-13 milers for almost fun this year but the energy levels werent there.  I fault on and got to the end.  I think thats the first time I've ever run with anything other than 0% on the gradient and it killed me.  I'll be doing more of this in future.

Headed home for a chocolate milkshake to top up on protein but will now be looking at some protein supplements to use to aid recovery.

I feel broken tonight but I feel good for it.  NO PAIN...NO GAIN!

 

 

Monday rest day...

Monday was rest day for me as I'm planning another Gym session for Tuesday and Thursday, which fits around the Plumstead Runners night on Wednesday.  Talk about organised.

However, when I say rest night, I got to 8pm and I was bored as hell, so I thought it wouldnt be a bad idea just to do a light weights session with the Swiss Ball.  10 sets of my usual 12 sits ups, 8 chest press, 8 chest fly then 12 sits twists with 2 x 9kg dumbbells.

10 sets in 40 minutes built up a sweat in my sauna of a living room.

I am conscious that in this muscle building stage I'm in, I need sufficient rest between weight sessions now to allow the muscles to rebuild otherwise I will be risking weaknesses and injuries.

Sunday Training (Muscle Build - Session 1)

Sunday was the first day of weight training.  Minimum cardio and maximum weights.  As of 7pm this evening, I'm broken :)  However, the phrase "no pain, no gain" is important to remember at points like this.

As per usual, I started with a 2.5km warm up on the treadmill, at a slightly greater intensity than normal but then I hit the weights...

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I started off working the quads but then went upstairs to work on my usual swiss ball routine.  Handily, Chandra was in the Gym today and he came up just as I was finishing.  I told him what I'd done on Saturday and suggested upping the weights but reducing the repetitions for greater results.  Obviously he knows what he is talking about so I nodded my head and headed downstairs to the bigger boys room.

Got on the leg press machine and filled in Chandra with the latest on the knee situation.  I ended up doing one legged leg presses of 60kg just as an experiment and the left knee felt ok under stress.

Then Chandra dragged me to the chest press.

C: "What did you say you done yesterday?"
J: "40kg"
C: "Right, we'll start with 45kg then.  You're aiming for 6 sets of 6 reps...doesnt matter if you dont hit that right now, we'll work up to it..."

...so I do 1 set of 6 reps.

C: "How did that feel?  Do you think you could do another one?"
J: "Yeah, think so!"
C: "Ok, not heavy enough then, lets go to 50kg! Try another set and see how you get on"

...so I do 1 set of 6 reps.  I'm literally blowing out of my backside.

J: "OMG that was hard"
C: "Sounds the perfect weight then!  Aim for 3 sets then build up to 6 then we'll go from there!"

...so I done another 2 sets.  I was beasted by the end and had nothing left.

Same process for the pecs machine, up 5kg to 25kg, abs crunch machine up 10kg to 35kg and so on.  Everything I done the day before was upped in weight but the reps cuts.

I spent just over 2 hours in the Gym.  Approx 25 mins on the treadmill with the cool down included and about 90 mins doing the weights.  I felt really good when I came out.  The levels of motivation are back up and more of a sense of achievement too.

Chandra insisted that to begin with, the weights are only to be done 2 times a week with sufficient recovery in between.

Oh...and something to bear in mind, I got my brother to take some pics of me in just my boxers tonight, so I can do a before and after comparison once I start to take shape properly.