I took a break from the gym for October, November, December… and now I am ready to get re-acquainted.
Since October I lost about 4 kg (8lbs) by NOT working out, so all of my clothes sort of fit again. I was hoping to trim down gradually with rowing/running/tabatas…
Things I noticed since not working out
poorer posture - my back feels strange! like nothing is holding it together
less overall energy
less appetite (which sucks - i need the incentive to eat well)
worse PMS- but particularly breast pain, which is totally weird
yes my clothes fit, but I miss my shoulders, ass and chest
lower sex drive? which isn’t the WORST thing for me…
This time the goal is to do more of Crossfit type plan. It’s a better workout for my heart, and when I get the money for a new bike, I will be ready for some long trips again.
the running went okay for a while, but I really have a problem with my feet- when I get better health insurance i will go to a podiatrist and get them figured out. In the meantime I have to take it easy/not run…
The plan is as follows:
Day 1 - metabolic (row, jump rope, bike, run)
Day 2 - bodyweight - jumps., lunges, pushups, circuits+ weightlifting (5-3-1 of course)
Day 3 - metabolic - bodyweight - lifting (5-3-1)
Day 4 - OFF
I have a feeling I will gain these 8lbs back in no time!
also - for the rest of you interested the virgin is still a virgin…
and I’m getting mine.
Hey welcome back. What’s up with the feet? Speaking as a problem foot person, I’ve found Vibrams are the best medicine for most ills as they help strengthen your feet.
Bout time you got back to “work.” Glad to see you survived your rowing insanity last night. Good luck with the training, and hope you get your feet taken care of soon.
today i learned that pickled vegetables are not useless. they actually have lots of vitamin K - good for bones…
also, a word on high intensity interval training
Tabata I, Nishimura K, Kouzaki M, et al. (1996). “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max”. Med Sci Sports Exerc 28 (10): 1327?30.
PDF for the nerds:
short HIITs are nicely supplemented with long (20-60min) cardio workouts of 65%
why do you want to increase your VO2 max? and increase your lactate threshold?
cuz you want to kick ass.
row tabatas
5min warm up 20 easy 10 hard strokes 1000m 263/m 2:16/500m
20s 1:59/500m 30s.m
10s off
20s 1:59/500m 30s.m
10s off
20s 1:56/500m 33s.m
10s off
20s 2:09.500m 30s.m the wall hi.
10s off
20s 2:00/500m 30s.m
10s off
20s 2:01/500m 30s.m
10s off
20s 2:00/500m 33s.m
10s off
20s 2:03/500m 33s.m
10s off
2min cool down - 2:40/500 … that was tiring. next time I will try to keep it at 1:59/500m per interval.
glute circuit with the raising hand forward plank added x 2
air squat x 2 x 10
air lunge x 1 x 10 x leg - right fucked up toe makes this hard
22,5kg x 8 sets x 7 reps
hanging leg raises 8 x bodyweight (bw) x 3
headstands - i missed these.
im wearing my new heart rate monitor at work - when im totally chill it goes between 48 - 55, when im sitting and working/thinking - 65- 70, when im walking 80-90…
it’s cool
last night:
kg x sets x reps …
bench press
bar x 4 x 10
22,5 x 1 x 8
22,5 x 2 x 5
27,5 x 1 x 5
27,5 x 2 x 3
32,5 x 1 x 1
chest fly
15 x 4 x 12
17,5 x 1 x 16
schrug/lat raises circuit
32,5 shrug, 2,5 lat raises, x 5 x 12
better than last time, and I actually thought i could feel the difference somehow in my lungs.
my ass and thighs are really sore from the first squat session.
found someone who might be able to help me prepare for an indoor 2km row competition in spring.
if not i will just time myself at the gym, but i think i would perform much better under pressure.
big improvement on the second set
had it in mind to do another 20min… but I dont want to injury my hips, etc - i have a history of bursitis which I think i actually got from stripping, not rowing
I like the military press, but I really want to strengthen my whole shoulder girtel, so Im making wg pullups, chins and dips my main thing for a while and forgetting about pressing for a minute. Im doing it in a circuit - wgs, dips, then chins cuz its faster… suggestions?
500m warm up - set the thing wrong, meant 5min- but just 2:20/500m
11 200m row sprints with 30s rest!!
1-1:57/500m 28s.m
2-2:00/500m 27s.m
3-1:59/500m 29s.m
4-1:57/500m 28s.m
5-2:00/500m 27s.m
6-1:59/500m 29s.m
7-1:58/500m 29s.m
8-2:04/500m 29s.m
9-2:02/500m 29s.m
10-1:58/500m 30s.m
11-2:02/500m 28s.m
heart rate between 186 and 196 - maybe it went to 200 but I didnt look at it
5min rest
2000m 2:26/500m
heart rate between 170 and 185 - I wanted a better recovery - (160-170) but I couldnt sustain my pace at this heart rate so I stopped 2000m early. Hopefully it will improve with time
total: 4014 meters
1 glute activation circuit
squats
weight x reps x sets - i know its backwards
air x 20 x 1
bar x 10 x 3
22,5 x 8 x 3
32,5 x 5 x 3
42,5 x 3 x 1 - felt awesome but stopped… dont want to hurt anything
also i registered for a 10km running race in march. im not going to run though to train(fucked foot), I think rowing is sufficient … I guess we’ll see. my foot feels better after i work out though. im going to try to get some thai massage on it or something.
happy new year indeed!
