Workout 12/02/2016

Leg day! My first morning workout in a long time where I haven’t eaten/had a coffee beforehand, so that was interesting. It’s hard to tell how much it effected me though – could have been a bad sleep last night too. I did pretty well, it was mostly that I felt sleepy!!

3 sets:

  • 10 x straight leg deadlifts (50 kg, 50 kg, 60 kg)
  • 45 second wall sit
  • 2 x 15 metre duck walk

3 sets:

  • Speedy hurt terminal sled push (50 kg added weight)

Workout 4/02/2016

Today was leg day with my PT – and it felt like the total opposite to my last workout. I had energy, drive, and pushed through the tough bits. I got a PB on the trap bar, pushed through walking lunges (which I often can’t) and did a new exercise on the leg curl. Positive stuff.

3 sets:

  • 6 x trap bar deadlifts (75 kg, 85 kg, 85 kg)
  • 24 x walking lunges

3 sets:

  • 10 x 1 and a Quarter leg curls (17 kg, 20 kg, 15 kg – I went down a weight at the end because I completed the last set by myself, and needed to get through to the end of the 10 reps)

Workout 11/01/2016

I went into the gym with the intention of doing deadlifts today – but all of the deadlifting stations were being used. The workout I ended up with wasn’t the best – I mucked around for too long trying to figure out what to do, so I didn’t get in as many sets as I’d have liked. Ultimate lesson – always have two workouts ready to go before hitting the gym floor!

  • 5 mins rowing machine (at a pace that I could breathe through my nose)
  • 3 sets:
    – 10 situps
    – 10 pushups
    – 10 jump lunges each leg
    – 10 prisoner squats each leg

New training goals

Happy New Year! A lot of people bring new goals or new habits to a new year – I’m not a fan of that. Unfortunately the countdown to the next adventure happens to coincide with the new year though, but that doesn’t matter! In March we’re heading back to Mt Bogong to do the Conquestathon again. This time last year we’d been training for a while already, but this year it just hasn’t happened. With 8 weekends and 10 weeks to train, there’s not a huge amount of time – but there’s definitely enough.

With that in mind, there’s two things I need to do to improve on my time and performance from last year.

  1. Improve my cardio
  2. Lose some weight

Getting the weight off means there’s less weight to lug up (and down!) that mountain. Improving my cardio means that I can go longer, go stronger, break less often, and break for shorter amounts of time. I was quite happy with my recovery times last year, but I was still stopping too often for my liking. I want to move more, stop less, and be still for less time when I do stop.

I haven’t mentioned improving leg strength in those goals. Although I can always do with improved leg strength, I also know that I have enough to get me up the mountain. More would be better, but it’s not the main focus.

So with all of that in mind, I’m aiming to get to the gym at least four times per week in the lead up to Bogong. Between PT sessions, workouts with J and a few of my own ones thrown in, plus our practice hikes, I think I’ll be fine to maintain that. Fingers crossed for some results.

4/01/2016

  • (70 kg deadlift x 3) x every minute for 5 minutes
  • (40 kg deadlift x 10) x every minute for 5 minutes
  • 5 minutes rowing (at a pace where I can still breathe through my nose)

Cutting the crap: kicking some goals

cut the crap

I haven’t posted on here for a while. The 5:2 kind of faded away – there were a couple of weeks where it just wasn’t possible, and without the gains (aka: losses) happening that I’d hoped to see, the inspiration to get back onto it was sparse. I intend to come back to it, but with some alterations to the 5 part of the 5:2. I was getting my two days right, but the rest of my week was letting me down.

A couple of weeks ago something clicked, and I started acting. I was going to write ‘I decided to change’, but that’s not right- all I did was starting acting the way I need to. Put simply, I cut the crap. To elaborate, I cut the refined sugars and refined carbs. Non-refined carbs and sugars are fine – I’m eating the sweet potato and corn, and I’ve actually upped my fruit intake, but the processed stuff is (mostly) gone. There’s been a few days in there where stuff has slipped through, but it’s been a conscious (and planned) decision. The result? I’m down 1.6 kg since 5th October, and down 3.5 kg since the start of August (around when I started 5:2. This ‘eating real food’ thing seems to work for my body, and I think that once I get the 5:2 happening again it’ll kick start it even more.

I’ve also kicked some goals in the gym lately – I’ve leg pressed 180 kg, and deadlifted 85 kg for three reps. I’m super happy with that, and now I’m aiming to lift 100kg by Christmas. My trainer thinks it’s possible, as does J who’s been planning out a bit of a training strategy to get me there. I don’t know why 100kg is so momentous, but it is. And it’s only 15 kg away.

In other news – I’m heading to Bali in a couple of weeks. I absolutely cannot wait, but I’m also starting to do some mental prep. Do NOT eat all the rice. Do NOT drink all the cocktails. Some rice, some cocktails. Moderation is the name of the game 🙂

Finding motivation: counting down to Spartan

Spartan-Race-Spartan-Logo2

I’ve lost some motivation recently. Not only with my eating (which didn’t surprise me at all), but also in my training (which did). Losing training motivation snuck up on me and yes, it surprised me a bit, because for the majority of the last 18 months my motivation’s been strong. While I’ve not enjoyed specific exercises, or had down days in the gym, for the most part I’ve wanted to be there and I’ve wanted the results. But over the past couple of months I’ve found myself consistently thinking about skipping-out on PT sessions, and dragging my way through them when they do happen. My PT’s noticed it too. At the start of the year I set a couple of goals for myself- weight loss (not specific), to be able to deadlift my own body weight, and to do a pull-up.

Turns out I’m very motivated by an end-point, but when I set that end-point myself I don’t work so well. This isn’t new to me- I’m constantly dealing with this exact same thing in the workplace when it comes to deadlines- but it’s a new concept for me in the gym. Needless to say, with no ‘other-imposed’ due date on those goals, they weren’t pushing me very hard.

Late last year I completed The Stampede, a 10 km obstacle event. It’s not a race- it’s supposed to be fun, supportive and non-competitive. My partner couldn’t do that event, so we’ve been keeping tabs on the obstacle race calender for a similar event to do together ever since. There’s been plenty happening across the first half of the year, but none of them at a convenient time. Anyway, Spartan Race recently announced their next Melbourne dates and races – on September 12 their running a 7 km, 21 km, and completely insane 42 km. So we signed up for the 7 km.

It’s crazy, but the day after I paid my cash and signed up, my motivation in the gym shot through the roof. Suddenly I had a six month time frame in which to achieve some fresh goals, and my mind was really really happy with that. Spartan seems to have a lot of monkey-bar style challenges (although it’s hard to tell, because they don’t release a map of the course), so my first goal is to improve my grip and upper body strength enough to be able to complete at least one of those obstacles. And if I can do one, hopefully I can do more.

We’ve signed up for the 7 km, because let’s face it, 21 km is just a bit nuts. The furthest I’ve ever run non-stop is about 3.5 km, and I’m definitely not up to running that right now, so my second goal is to get my running back up to a fairly decent standard. I’d like to be able to run 5 km of the 7- which should be doable, seeing as there’ll be obstacles breaking up the running. So it’s back to the Couch to 5km running app for me- and with six months, I know that’s realistic. I think the time-frame is the best bit about all of this. Not only do I have my motivation back, but I also have goals that I can actually achieve in the time frame. Run 5 km, do one monkey bar obstacle, and of course generally kick the rest of the course’s bum.

I know Spartan is a tougher, more competitive course and environment than the very family-friendly Stampede, but I’m really looking forward to giving it a go- and giving my body a go at pushing hard.

Some lessons hard learned (but learned none the less)

fruit and veg

My dinner for the last fortnight

The last fortnight has been busy for me. Super busy. I’ve been away from home a lot, and I haven’t had a lot of time to prepare meals. In fact, for a few days there everything I ate was completely out of my control.

For the most part I’ve been really good- what could have easily turned into an excuse to eat McDonalds every night for dinner for a fortnight instead became a love-fest for apples, carrots and capsicums. In the last two weeks I’ve consumed a minimum of 14 apples, 7 raw carrots and 7 raw capsicums- and that’s just been the contents of my dinner. My protein intake’s been a little bit low as a result, but overall I’m much happier for having eaten huge amounts of raw veggies than I would have been if I’d eaten maccas.

For the first half of last week I was on a campsite. Like, the kind you go on for school camp. The site I was at does pretty good food by campsite standards, it’s not entirely gross, but unfortunately it didn’t fit in very well with my current diet at all. I’ve been going to this place for years, but I’d never quite realised just how many wheat-based carbs they pump into their visitors. Cereal and toast for breakfast, sandwiches and wraps for lunch, pasta and pizza for dinner, and scones, cakes and biscuits for morning tea and supper. On top of that I was incredibly tired and gave out to some nasty old snacking habits.

I just hadn’t had time to mentally prepare myself for my time away, so I hadn’t psyched myself up to pass on the morning teas and suppers, or to say no to the copious amounts of lollies and chips that were being passed around. I did fine at breakfast, eating fruit and coffee instead of the wheat-based carbs, but by morning tea I was on the bandwagon and eating the sweet stuff. Lunchtimes were fine- I passed on the rolls and wraps and chose to have the salad and proteins by themselves, but that’s as good as I got. Lolly snakes were my major downfall, as was a late afternoon box of TeeVee Snacks chocolate biscuits.

Couple all of that eating with a grand total of zero exercise, and by the end of day three I’d put on a whopping two kilograms. Wow. Not only was I heavier, but I was feeling revolting. For the first time I truly understood the meaning of the word ‘bloated’- my tummy felt bloated, as did my arms, legs, face, feet….. I just felt really blown out. Without going into too much detail my bowel was seriously confused, and I was letting off some pretty foul smells. For the first time I realised just what a huge impact my dietary change is having on my body.

Upon returning home on Wednesday I was immediately back into my preferred eating habits- lots of fruit and veg, enough protein, minimal carbs, and no wheat. Within half a day I was feeling better. Despite being tired I hit the gym three days in a row, and by Saturday morning (just 48 hours after I’d weighed in at 2 kg heavier) I’d dropped 1.25kg again.

What a freaky lesson in, well, everything. The importance of listening to my body, the importance of exercise, and the impact that refined carbs and refined sugar has on my body. I’m back on track again, and with only 2 weeks until the conclusion of The Challenge I’m hoping to be very close to having lost 8 kg by the time it’s over.

 

P.S- a few blogs ago I wrote that I was aiming to deadlift 60 kg soon. On Saturday I managed to do just that- and do a set of 10!! Pretty stoked, and looking forward to smashing some more PBs in that area 🙂

Progress and goals

Today marks Day 3 of Week 8 of the Challenge. Week 8- where have those last two months gone?! In some ways it feels like I’ve been doing this forever, and in other ways it feels like it’s been a very very short time.

As of Monday (two days ago) I have lost 5.5 kg since the challenge started, which I’m pretty chuffed about!! I do look back and realise that I’d lost four of those kilos in the first four weeks, but then again, I did get sick in there which really threw me off. I’ve had a last 7 days in terms of weigh loss and exercise- my food’s been a little bit out, with some fish and chips and cake making its way in, but exercise seems to have well and truly made up for that.

Over the weekend I did a 16km walk- not the longest I’ve ever done, but certainly getting up there. I was hurting by about the 7 km mark, and it definitely got worse as the k’s went on, but my recovery was a lot better than I’d anticipated. Sunday I was stiff but not ridiculously sore, and by Monday I was fine. I’d worried that the sore muscles would carry over for longer and I’d be left with a sub-par performance during PT sessions later in the week, but it just didn’t happen.

Today I joined a fitness group at work for the first time. I’ve been hearing about it and receiving the calendar invites for a while, but I just hadn’t got around to going. It’s free and run by a colleague who figures that if she’s going to be working out in her lunch time she may as well be running a bit of a group session for her co-workers. I was definitely apprehensive about it heading in- exercising in front of people I know is always a stress point for me, as is putting myself into new situations where I will need to push myself physically without really knowing what I’ll have to do and if I’ll be up for it.

I was up for it. We did running warm-ups, and I was fine (albeit my usual slow plodding self). We did pyramids, doing one burpie then running, then two burpires then running etc, and I was fine. We did the same with push-ups and, for the first time in my life, I felt like I was doing correct pushups, all the way to the ground, and I didn’t feel like the weakest person in the group (I was on knees, but that’s ok. I know I’m working up to full ones, and they’ll come soon). We did a range of body-weight exercises tabata-style, doing 45 second exercises then breaking for 15 seconds. I could do all of the exercises, I knew how to modify them so I could do them safely for my shoulders, and I didn’t slack off and stop before the end of the reps.

I have come a loooooooong way in the last 12 months with my fitness. That I could do today’s class and feel good (maybe even great?) about it is proof of that. Now that I’m eating right and putting in the extra hours exercising each week, I’m starting to see results in my body rather than just feel them. While I still feel that I’m not losing much weight off my hips, I know my arms are slimming and so is my face. I can see that . And I do that know despite not being able to see it on my hips it is slowly happening, because my clothes are fitting better.

In today’s workout my colleague talked about setting fitness goals. I have a couple. I’m a little hesitant to put timelines on them, but I have a rough idea in my head. Here’s the three that are currently at the top of my mind:

  • I’ve lost 5.5kg. I want to lose 7 (ish) more to hit the weight that my PT and I discussed as being a good healthy weight for me
  • I want to do full push-ups with legs completely extended (no knees)
  • I want to dead-lift 60 kg (currently sitting somewhere around 45 I think?)