Day 1 - 14/11/2011
Motivation Level: High
Energy Levels: High
Sleep: 6hrs 35min
Recovery
Rested nicely over the weekend. Well balanced overall on all fronts. Vitamin D galore acquired at the beach and my arse is whiter than ever.
Routine - AM
Fasted (IF): 9hrs
Routine: Analogue stationary bike 20min (10min hill climb @ 2x3min 1x4min intervals)
Duration: 20min
Notes - AM
Nice sweat fest at the end, intensity maintained as a mild intensity interval training. Got carried away on my first interval climb and had accidentally done 4min. A nice warm up to this afternoon’s leg session.
Routine - PM
Fasted (IF): 14hrs 15min
Routine: Everything waist down
Duration: 90min
- Barbell deadlift (wide/sumo stance): 20x60kg 10x100kg 5x150kg 2x180kg 6x150kg 20x100kg
- Romanian deadlift: 5x60kg 5x60kg 5x100kg 4x140kg 5x140kg 10x100kg
- Barbell back squat: 5xbar 5xbar 5x60kg 5x60kg 5x80kg 5x80kg
- Leg press machine seated calf raise: 10x50kg 10x250kg 8x300kg 8x400kg 8x450kg (PB-W)
- Leg press: 20x200kg 20x200kg
Notes - PM
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| Taped this fucker up. My blood indicator and air intake system, like? |
My 5min LISS warm up was skipped because there weren’t any treadmills available. All good. I warmed up with 20x 60kg light deadlifts. I’m not sure what it is but my glutes feel weaker, or maybe I was too cautious with the finger, but I did not replicate my 190kg deadlift I did three weeks ago which felt far easier back then than the 180kg I did today. Coach J was helpful enough to watch my form and she had mentioned my upward movement were very solid but downward wasn’t so much (was only evident towards the end of the set), obvious reason: fatigue = lazy body parts = form starts to go out the window. Nevertheless, 180kg was very doable and I’m not complaining. I LUST so much for the big 200kg, a nice achievement @ 73kg body weight. Oh, and one more thing, my flesh wound didn’t bleed. BOOOYAAAH!
RDL’s were stronger than three weeks ago, go hammies!
Barbell back squat felt difficult. There’s an obvious link to this and why my sumo stance deadlifts weren’t as strong today as they were three weeks ago. The deep 80kg felt harder than the 110kg I was doing last. Form felt weird, consistent practice will return. Fortunately, my ankles didn’t play up, so it seems that only occurs during a closer stance.
My curiosity lead me to try out some calf raises on the leg press machine. I want to gauge how this feels like compared to the seated raises, standing ones in a smith machine with a triangle block, plus the usual standing one you see at the public gyms. It didn’t feel like that much work, even at 450kg. I’ve nearly maxed out the leg press machine with 25kg Eleiko plates so I didn’t really want to over do it. But since this is the first time I’ve attempted them this way, it’s down as a PB. Who knows, maybe my calves will be sore to buggery tomorrow.
The leg press were just for shits and giggles.
I also tested some jogging up and down the 25m indoor track and occasionally transitioned to a 70% sprint during the jogging. All OK but I can still feel some pain during some jogging. It’s weird though that I am able to since I could not replicate the pain via minor jogs last week.
Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2
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| Progress: 2 years, 10 months, and 3 days |
Notes
Had a decent bounce back from the weekend, just as expected, and that’s exactly why I approach every weekend in a relaxed manner, other than the psychological and social reasons to name a couple. No ad-hoc adjustments required for today and for this week I’ve cooked up some honey mustard chicken goodness and the usual mountain of rice. With the usual mountainous Milo, choc whey, and full milk goodness.
Damage Control
- N/A
Notes
Arms are sore at high levels from an early Saturday condition/experimental training. Everything else is clear. Wrists don’t feel tender and right elbow joint is slooooowly clearing. Mild abdominal wall strain is also clearing and only randomly feel the strain but sneezing while sitting down (a common situation that triggers pain from the mild strain) is no longer evident. I should be clear to play some OzTag this week! Healing right tricep tendon loading only maintained one out of the three nights over the weekend, bad boy. The good thing is that the sharp tingly pain is slowly dissipating.
Day 2 - 15/11/2011
Motivation Level: High
Energy Levels: High
Sleep: 6hrs 15min
Recovery
Not cool. PC gaming is picking up (finally) but it’s taking a toll on sleep. I’m already putting a lot of energy to avoid getting Skyrim, currently have just enjoyed Rage (currently on second play through) while pwning n00bs on BF3. I could keep fragging all night and thus far, I’ve forced myself each time to drop the online pwnage and get some sleep.
The doctor’s appointment was due today unfortunately I didn’t get that little British girl I had a couple of weeks ago. Booooo! Blood pressure was checked, apparently it was a ninja level. Not really, all normal there though. I had three vials worth of blood taken out for several tests, one of which is an FBE. ETA on results this Friday. Finally, the finger slice was checked, all good too.
Routine - AM
Fasted (IF): 10hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
Acquired enough endorphin fix, warmed up for whatever I have planned for my lunch time session. Tested some bar only hang cleans and my clumsiness as I discovered isn’t any good to my healing flesh injury. There goes the idea of grinding out hang cleans for my lunch time session. Currently, I’m trying to plan out what to do for today’s lunch session and I’m really wanting to avoid some LISS or MIIT at this stage. I want something exciting, something challenging.
Routine - PM
IF: 15hrs
Routine: My attempt again at some random metabolic stuff
Duration: 70min
- Set 1: 15x 40kg Barbell front squats (arms crossed) SUPERSET 1xTrack (25m) 15kg Overhead plate walking lunges SUPERSET 10x (5 each side) 16kg Kettlebell Turkish get ups SUPERSET 25x 80kg Barbell deadlift
- Set 2: 15x 40kg Barbell front squats (arms crossed) SUPERSET 1xTrack (25m) 15kg Overhead plate walking lunges SUPERSET 4x (2 each side) 24kg Kettlebell Turkish get ups SUPERSET 25x 80kg Barbell deadlift
- Set 3: 15x 40kg Barbell front squats (arms crossed) SUPERSET 1xTrack (25m) 15kg Overhead plate walking lunges SUPERSET 4x (2 each side) 24kg Kettlebell Turkish get ups SUPERSET 35x 80kg Barbell deadlift
Notes - PM
I love how sweat just uncontrollably drips off my chin like a leaking tap. How I struggle to stand up and rely on my arms leaning/holding onto things to stay upright. And how on the final set I was brought down to my knees. I will continue this particular protocol on my off non-heavy tension days since barbell cleans do aggravate the flesh wound a little (since naturally the bar rests on my finger tips post clean) and perhaps in two weeks time (over three more sessions) that I will no longer be brought down to my knees. The aim was to focus on core strength whilst targeting some glute work since they aren’t really sore from yesterday’s waist down session. I completely underestimated some routines. For instance, I believed I could yank out the overhead plate lunges to at least 2xTrack (had the masochist idea of doing these at 100m, 4xTrack) but no, even 1xTrack was a fucking struggle. I thought I could push out at least 10x (5x each side) 24kg kettlebell Turkish Get Ups, no, 2x per side was enough. And finally, I thought I could easily grind out 60x reps of 80kg deadlifts, again, nope. The continuous routines chained together just amplifies the fatigue levels as each routine/set drags on and the impact has shocked me. The good thing out of this is that I now have a baseline to work with for this particular template. Now, it’s time to evolve, it’s a continuous improvement process. A fun one at that!
Nutrition
Total: 2,300
Protein: 280g
Fat: 120g
Carbohydrates: 35g
Meals: 1
Notes
Mild increase adjustment on the intake today, weight-in is static. I got given some fresh eggs last week which I’ve been including in my cooking over the weekend and since they’re high in awesome fatty goodness it’s a good chance to use them up on my non-heavy tension days. Increased the peanut butter intake today too, love it!
Damage Control
- N/A
Notes
Healing right tricep tendon daily physio loading maintained. Quads and glutes are clear. Hamstrings are mildly sore. Ankles are almost clear with the help of random stretching. Right elbow joint is either the same or has gone through a minor improvement. The left elbow joint feels like it’s worsened just a little but nothing serious.
Day 3 - 16/11/2011
Motivation Level: High
Energy Levels: High
Sleep: 5hrs 4min
Recovery
Not doing myself any favours here with 5hrs sleep. It was 29 degrees in my room when I got home last night and it was only just before 1AM when it dropped to 23. My ideal sleeping conditions is at around 19 degrees. We’ll see how it affects my heavy chest/shoulder session this lunch time, which is the first time I’m doing them after a 3 week fucking break!
Routine - AM
Fasted (IF): 9hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
Easy peasy. A solid MIIT session, nothing too strenuous, nothing too easy. Just right.
Routine - PM
IF: 14hrs
Routine: Chest/Shoulders
Duration: 90min
- 5min Treadmill LISS warm up
- Dip: 37xBW 6xBW+25kg 6xBW+25kg 4xBW+50kg 2xBW+50kg 8xBW+25kg 10xBW
- Dumbbell flat bench press: 6x38kg 6x50kg 3x70kg 2x70kg 5x50kg
- Dumbbell incline (45 degrees) bench flye: 6x30kg 6x38kg 5x45kg 4x45kg 6x38kg
- Dumbbell reverse flye: 6x38kg 6x50kg 6x50kg 6x65kg 10x38kg
- Dumbbell isolated side lateral raise: 8x19kg 6x19kg 6x22.5kg 6x30kg 8x25kg
Notes - PM
Firstly, finger flesh injury status: no pain, no blood, no worries! All good. Today’s session actually felt good, refreshing. Three weeks of solid no upper body and it’s not a bad result especially considering that the flesh wound hasn’t opened up. Clearly, my lifts are weaker but upon enquiring with coach G and J, both referred to it as a blessing in disguise as well as the outcome on the first week being a common thing. Apparently I should find my strength levels to have returned to my original and/or with improvements by the second week onwards. My forearm strength on my left hand is quite weak however, but not surprising since it was left to do nothing for some time, not even my usual daily activities. On the lateral and reverse flye, left forearm and grip was going first. Can’t complain really after three weeks of a solid passive break for the upper body. Oh and I nearly forgot: the 5hrs 4min sleep probably didn’t help.
Nutrition
Total: 3,600 calories
Protein: 360g
Fat: 90g
Carbohydrates: 280g
Meals: 2
Notes
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| Meal 1 of 2. Mild cut: amidoinitright.jpg? |
Damage Control
- N/A
Notes
Minor improvement on elbow joint. Wrists are clear. Ankles are a little sore from the barbell front squats yesterday. Mild abdominal strain OK. Healing right tricep tendon daily loading maintained. My back is sore, mid and upper section, this is probably a good thing since I’ve been cranking out deadlifts like they are about to go out of fashion yesterday, to me I was using good form: tits out, arse out, and naturally, I tighten my back and especially my lats as to “take control” of the bar instead of the bar doing the “controlling”. Quads are clear as well as my glutes but my hamstrings are nice and sore, top stuff indeed. No major soreness/DOMS on legs appear to be surfacing, amazing. I wonder what I need to do to make a Robocop or penguin walk comeback. I discovered that we have a bye this week for OzTag, more recovery for the abdominal wall strain. Also, I really need to stop picking my finger flesh wound.
Day 4 - 17/11/2011
Motivation Level: High
Energy Levels: High
Sleep: 6hrs 30min
Recovery
Minor improvement. It was cooler last night, slept like a baby. BF3 is responsible for the less than 8hrs sleep. Really keen to smashing some kettlebells at lunch time.
Routine - AM
Fasted (IF): 10hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
Easy MIIT, a pre-workout for my PM workout. Breakfast complete.
Routine - PM
IF: 15hrs
Routine: Kettlebell Love
Duration: 45min
- 16kg Single arm kettlebell swing - Warm up: 120x (20R/20L x3)
- 24kg Single arm kettlebell swing - 100x (20R/20L x2 + 10R/10L x1) 60x (20R/20L x1 10R/10/10L x1) 50x (10R/10L x2 5R/5L x1)
- 16kg Single arm kettlebell swing - 80x (40R/40L x1)
- 16kg Kettlebell Turkish get up - 10x (5R/5L x1, Left tricep cramps on 5L, LULZ)
- 20kg Barbell Turkish get up - 4x (2R/2L x1)
- 24kg Kettlebell Turkish get up - 6x (3R/3L x1)
Notes - PM
The kettlebells are back for my non-heavy tension/condition days. FUCK, I’ve missed them so much! I never completely strayed from them and occasionally would rip through some routines during heavy tension sessions but I never recorded them as I didn’t consider them significant enough for anything. My finger injury held up really well except towards the end of each cycle on the 24kg because as my left forearm grip weakened I used everything I could to hold on to that fucker, and that particular finger was holding onto the kettlebell alright. I have made a mistake of assuming that the S&C upgraded their kettlebells, the one I’ve been using today (24kg) was, surprise surprise, from a Russian coach who looks after track and field athletes. She made sure I look after her beautiful cast iron while she left them there. After this short easy routine I discovered how much grip strength I’ve lost, most notable on the left hand which is not surprising since I’ve barely used it due to my injury with the aim of ensuring it got a decent amount of recovery, in and out of the weights room, that was a success. The left tricep cramps were funny during the Turkish get ups. The full length Olympic barbell Turkish get ups were included as I was inspired (A new mini milestone set: 40kg in a 4 weeks) by a photo at Crossfit Babes Tumblr (http://crossfitbabes.tumblr.com/) which I’ve been sincerely admiring all week. All in all, this session was a light re-introduction to kettlebells. I’m pretty content with 410 kettlebell swings over 5 sets, 200 of which were warm up and cool downs with the 16kg kettlebell over 2 sets while the 210 swings with a 24kg over 3 sets.Nutrition
Total: 2,300
Protein: 280g
Fat: 120g
Carbohydrates: 35g
Meals: 1
Notes
Same as Tuesday, Day 2. Still got a fair few eggs, adding a couple to my cooking. Still keeping the peanut butter intake up, I can’t get enough of it.
Damage Control
- N/A
Notes
No loading on healing right tricep tendon required as it was a chest/shoulder day yesterday. Hammies are still pretty sore (thanks to coach J, she’s awesome!). Chest, sore at moderate levels. Elbow joints have improved and at times they feel they have completely gone but they do resurface intermittently. Finger slice is healing rapidly, dead skin/flesh is starting to fall off. Today, I caught up with the original nurse who looked after my finger slice the day it occurred, she mentioned that I should be good to trim the dead flesh/skin off. Flesh/skin trimming will occur over the weekend, maybe. It’s drying up a fair bit and I can see tearing happening, perhaps it’ll break off on it’s own soon.
Day 5 - 18/11/2011
Motivation Level: High
Energy Levels: High
Sleep: 5hrs 20min
Recovery
Adding up the total sleep time over the last 6 nights, I am currently averaging approximately 5hrs 40min worth of sleep. What a disgrace, LULZ.
Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
A solid MIIT morning warm up. Breakfast, a pre-workout workout for my workout.
Routine - PM
Fasted (IF): 15hrs
Routine: Back
Duration: 90min
- 5min Treadmill LISS warm up
- Chin up (Body weight): 26 15 12 10 10 (PB-R)
- Cable row: 6x60kg 6x60kg 6x90kg 6x125kg 6x125kg
- Cable close grip pull down: 6x60kg 6x60kg 6x80kg 5x100kg 5x100kg
- Partial deadlift/triple extension to Barbell shrug: 6x70kg 6x70kg 6x120kg 4x170kg 8x160kg
- Barbell row bent over under grip: 6x20kg 6x20kg 6x60kg 6x80kg 6x100kg 4x110kg 15x60kg
Notes - PM
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| Extra protein |
Chin ups were the only PB based routine today, a little dirty but I got it done. Cable rows were maintained as far as weights were concerned but I fell one rep short from my last routine, which was a PB. Close grip pull downs were also maintained weights wise, fell shorter on reps, but got a little dirtier. The partial deadlift explosivo to a shrug hold were a little weaker, less explosive. Barbell rows actually felt solid, I think I could have pushed out an equal PB on the reps which I was 4 reps short but an improvement from the last time I did them.
All in all, not much of a surprise with the decrease in oooomph but I’m not discontent or disappointed. It is only expected after a 3 week break. I’m fairly satisfied overall with the session despite the circumstances.
Nutrition
Total: 3,300 calories
Protein: 355g
Fat: 65g
Carbohydrates: 255g
Meals: 2
Notes
Only a mild increase to be done today, I’ve got one more of those edible cookie bowls filled with mini biccies. Weight-in throughout the week is the most consistent I’ve ever seen it at. For five days from Day 1, weight has been static except for a 1kg+ spike yesterday but it has quickly dropped back overnight. That’s a good thing as I find the weight drop over three weeks a week prior were too rapid for my liking. There is no doubt that outside factors have played a part in this and it will be interesting to see what the return of my kettlebell love sessions will do starting next week. I’ve always “felt” that whenever kettlebell routines are implemented, the way I do them, at their frequency (twice a week on non-heavy tension days), that they make me feel that much more high. My body feels like... I don’t know. I mean it feels already supercharged, look at the fucking amount of food I’ve been eating and how my body has responded. Perhaps for now, I would describe is as super-awesomeliciously-fan-fuckintastic-orgasmically-super-fuckin-charged.
Damage Control
- N/A
Notes
Healing right tricep tendon daily loading maintained at only 50% (don’t ask....). The only sore body parts today are hamstrings from Day 1 this week at mild levels while chest still at an awesomely moderate levels from Day 3 this week. Finger flesh has been trimmed back last night as dead flesh has started to peel. I noted this yesterday and that is simply something bad waiting to happen, a potential to rip off more than just overhanging dead flesh if it gets caught on something. So, it’s best to maintain it by trimming it off. It added extra protein for my stir fry.
Weekend Outlook
Training
Same as last weekend, shoulder conditioning work and arm experimental. The remaining time will be considered as passive recovery period. A solid day is planned doing nothing but laying on the sand under the sun on a beach somewhere. That’s right, I’m going beach hunting. Mollymook (Turros Beach and Dolphin Point for longer stays) beach has been my favourite place of Vitamin D and weekend relaxation but now I’ll be adding more options to that small but very precious list.
Nutrition
Relaxed as usual and well balanced. Just like last weekend, a balance of social and nerd. I’ve got two parties I’ve been invited to, one starting tonight but I’ve been really responsible with alcohol consumption.
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