Sunday Training (Muscle Build - Session 30)

Sunday.  Into Day 5 of this current course of antibiotics, chest doesnt seem to be getting any clearer although I've stopped coughing now.  I havent run since last Monday evening.  Frustrated?  You bet I bloody am.

Izzy wanted to stay an extra night, so that was nice.  I took her back home at 10am this morning and made my way straight to the Gym, after dropping my parents car bar to them.

First heavy weights session since end of November 2013.

Warm up

1.5 mile walk from Parents to Gym (approx 20 mins)

1km treadmill warm (SLOW as not to put pressure on chest - 11kph)

Weights

Chest Press 6x20/40/60/70kg

Shoulder Press 6x20/30/40/50kg (the 50kg was a bit of a struggle)

Pecs 6x20/30/40/50kg (again, the 50kg felt a bit of a struggle)

Vertical Traction 6x25/50/60/70kg

Abs

10 sets (20 SB situps; 20 SB sittwists with 6kg bar)

Legs

Leg extension 6x30/40/50/60kg

Leg press 6x90/100/110/120/130kg

3 hours later as I type the workout up, I'm feeling good.  The 11kph on the treadmill didnt make me caught but my chest still feels full of crap so I cant really run properly or outside until its clear again.

Bearing in mind I've been doing the TRX since the end of November as I wanted to concentrate very much on running and not building muscle during December and January as I'm in the throws of marathon training, I think I done more than ok.  I wont lie, shoulder pressing 50kg was a struggle.  The same as it was back in November mind you but I still done it.  50kg on the pec deck was evil.  Managed 5/6 reps at 50kg before I thought better give it a rest.

On the whole, very happy though.  I just hope this chest infection hasnt played too much with my cardio fitness though.  We'll soon find out!

Tuesday Training (Muscle Build - Weights Phase 2: Session 1)

Tonight was my first proper weights session for 2 months since taking on the TRX, following up from Chandra's assessment on Friday night.

Warm Up

1km treadmill (4:50; 7:48 min/mile; Av HR 141bpm)

Weights

6 reps of each exercise at each weight...

Chest Press: 6 reps of 20/40/60/70kg

Shoulder Press: 6 reps of 20/30/40/50kg

Pecs: 6 reps of 20/30/40/50kg

Low Row: 6 reps of 25/50/60/70kg

TRX

3 sets of 10 crucifix

Abs

10 sets of 10 SB Sit ups (one foot off ground); 10 SB Sit twists (feet together with 6kg bar)

Legs

Leg extension: 6 reps of 30/40/50/60kg

Leg press: 6 reps of 90/100/110/120/130kg

Cool down

2km treadmill (11:04; 8:57 min/mile; Av HR 141bpm)

Another good session in the Gym.  Minimum cardio tonight, just sufficient enough to warm up and cool down as I'm trying to keep a lid on my mileage this week by training 5 days in a row again.  It was good to actually spend an hour working out as by training with the TRX, I seem to get the circuit done in 40-45 mins at a push.

The legs feel reasonably good as a result tonight, despite the heavy weights.  Really happy with my progress.  I did attempt to lift 80kg on the chest press but it was a step too far.  I managed to move it but not push it right out.  Chandra said it would come in time.  I'll keep trying.

Now looking forward to running with the Plums tomorrow night.  Hopefully not too far tomorrow but hey, if it is, I wont be phased by it. 

Friday Training (5 mile run & Chandra's Gym Assessment)

Warm Up

Home > Gym: 2.0 miles (17:02; 8:27 min/mile; Av HR 147bpm)

(no Garmin dumps this post as got far too much to write!)

It was bloody freezing on the run to the Gym, I was almost shivering by the time I got there.  As I was putting my jacket in the locker, Chandra met me in reception and told me to do a quick 500m on the treadmill to warm up...

Treadmill: 500m (2:33; 8:13 min/mile; Av HR 133bpm)

As I finished the 500m, Chandra started his assessment. A quick Q&A session based on what I felt had worked/what hadnt and how I felt I was progressing.  I've been really enjoying the TRX suspension training and I could already see the benefits of it by how my chest had changed shape in the last 8 weeks.

Chandra agreed there was a significant change in my shape, so it was time to hit the weights room for the first time in 8 weeks, to see what improvements the TRX has made to my actual muscles.

The plan was to do the shoulder press, chest press and the VT doing 6 reps at a low weight and then increasing the weight to as far as I could go.

As a reminder, lets take a look at what I was lifting back at the end of the September after 17 weight sessions...

Shoulder Press - 6 sets of 6 reps (35kg)
Chest Press - 6 sets of 6 reps (55kg)
Pecs - 6 sets of 6 reps (45kg)
Vertical Traction - 6 sets of 6 reps (55kg)
Low Row - 6 sets of 6 reps (55kg)

Nothing major, especially as I've never had any upper body strength and only the 17 weights sessions I'd done from August onwards but I'd shown some progress in just August and September.

So first up was the shoulder press...

Shoulder Press:  6 x 20kg, 6 x 30kg, 6 x 40kg, 6 x 45kg (a 10kg increase)

Chest Press: 6 x 20kg, 6 x 40kg, 6 x 50kg, 6 x 60kg, 6 x 65kg, 6 x 70kg (a 15kg increase)

VT: 6 x 20kg, 6 x 40kg, 6 x 50kg, 6 x 60kg, 6 x 65kg, 7 x 70kg (a 15kg increase)

Well hell-o.  Ber-limey, where the hell did that progress come from?  That really opened my eyes up.  Chandra said the TRX would work wonders and it bloody well has.  I was walking 8ft tall after I chest pressed the 70kg.

The hard evidence.  Did I really chest press 70kg?!?!?! Blimey :)

Chandra seemed as chuffed as I was.  "See, I told you you would see massive improvement if you stuck at it", he said. "Little steps and all that..."

He took me back upstairs and told me to show him the TRX routine.

I banged out 6 of the crucifix, the shoulder press, the one armed pressups the the bicep and tricep curl and as I was doing the tricep curl, Chandra said "woo hoo, you've actually got some triceps, I can see them!" lol.  Now that is progress!

So, the plan is now to alternate the weights with the TRX every other session, maintaining the strength I've built and keeping the shape but not putting on a huge amount of weight and affecting my cardio system too much what with the marathon coming up.  We can change things about again after the marathon.

Chandra finished the session by making me do some Swiss Ball stuff, showing me how to make the sit ups a damn site harder.  Rather than having the feet about 2ft apart, I had to have them touching together.  Once I'd mastered that, I had to lift one foot off the floor.  Centre of gravity totally destroyed, felt like I was falling over and all the effort goes through the abs.

Final thing. Planks. When I started in the Gym about 12 months ago, I hated them. I still do tbh but massive improvement in them too.  On the Swiss Ball, lack of technique done me a bit but the first one I managed 42 seconds, the second about 1min 10 seconds.

That was the best Gym session I've had in 12 months.  It felt like such a boost to see how far I've come.

Despite the cold, I ran back home...

Gym > Home (the longer way): 3.4 miles (30:13; 8:53 min/mile; Av HR 148bpm)

Got a home, had a quick shower and headed to the pub for a couple of pints with Rich W.  Fab Friday night.

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.

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.

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.

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...

Click to expand...

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.

Saturday Training

I dropped Izzy back home to her Mum today before lunchtime as her choir was doing a performance of some kind, so I had Saturday afternoon pretty much to myself today so I thought it would be a great idea to get myself back in the Gym and make a start on the minimum cardio/maximum muscle building routine I'm beginning to incorporate into my training.

So off to the Gym I went.

A basic 2.5km warm up with the usual 0.5km increments in speed, hit the weights then a 2.5km cool down.

The session looked like this...

Click to expand...

As you can see, the weights session (highlighted in blue) heavily outweighed the cardio today.  Several hours later, as I type this, I'm feeling the effects.

My regular routine in the Gym is to use the Swiss ball, a pair of dummbells and a bar.  Since the patella tendonitis and the work required on my quads, I've been using the leg extension and leg press machines but today I've started using the upper body machines.

It was a really good session and I came out of the Gym 2 hours later feeling as though I'd really pushed myself.

The workload charts should see a significant change in the workload schedule at the end of August and hopefully will show that I've spent more time in the Gym than I did when I started the year in January.