More a diary record for myself than anything. Honestly can’t remember what I did this last month, thank goodness for FB!
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Apparently bit hit n miss on bike and gym.
1st weigh in at SW I do remember though. Will be attending on a Thursday PM so should tie in nicely for Friday/weekend blog updates.
1st week went VERY well with a loss of 3lb!
Got back into the swing of the diet quite well though did go over my ‘syns’ quite a bit.
Didn’t realise for those not initiated into the ways of SW that I hadn’t explained ‘Syns’, apologies.
They are naughty food points that you count. They are called ‘Syns’ rather than Sins as they are not to be thought of as bad, rather that they SYNergistically complete your diet so that you’ll stay on track and not lose the plot big time…like what I had been doing.
This 1st w/e I didn’t plan my Syns but I did count them. I just ate what I wanted but kept a record.
Ideally you’re supposed to spread them out having between 5-15 a day, though my brain does not forget that a bottle of plonk is 27 Syns!
The 3lb loss was achieved with 128 Syns, so 58 over the recommended 70 for the week!
Even made the gym a few times too!
DB SLDL: 12x15reps (cadence up 1, down 1), 12×10 (up 1, down 3), 12×5 (up 1, down 5), 14×5 (up 1, down 5), 16×5 (up 1, down 5) – great squeeze worked hard despite not getting DBs I wanted at times I wanted
Rows: 15kgx15reps (up 1, down 1), 20×10 (up 1, down 5), 25×5 (up 1, down 5), 30×5 (up 1, down 5), 35×5 (up 1, down 5) – LOVE these! Strict form great!
Pull-Ups: 70kgs x15reps (up 1, down 3), 60×10 (up 1, down 3), 50×5 (up 1, down 5), 50×5 (up 1, down 5), 50×5 (up 1, down 5) – AWESOME stretch/full ROM frickin LOVE these! + decrease of 5kg assist on last 3 sets! Fly Fifi fly!
CableX: 5kg(each stack) 5x15reps (up 1, down 1), 6.25×10(up 1, down 3), 7.5×10 (up 1, down 4), 10×5 (up 1, down 5), 5×15 (up 1, down 1) – OweeEee! great/strong
DB Inc Press: 12kgsx15reps (up 1, down 1), 12×10 (up 1, down 3) 12×10 (up 1, down 4), 14×5 (up 1, down 5) 16×5 (up 1, down 5) – great/strong
MilitaryPress: 10kgsx15reps (up 1, down 1), 12.5×10 (up 1, down 3), 15×5 (up 1, down 4), 17.5×5 (up 1, down 5), 5×15 (up 1, down 1) – OweeEee! great/strong
Oh and got told off for ‘inappropriate’ gear changing on my bike! I was changing up/down the gears too quick at the top/bottom of inclines and jumping the chain off, having done it 2/3 times, I’ve learnt my lesson and now give my knacker bike time to catch up.
My body was NOT quite so forgiving this week!
141.5 Syns = double recommendation and I gained 1.5lb!
TBH I don’t think that was justified given last weeks stats, but I didn’t follow the plan as I should have so…
BUT I didn’t cave and cheat last night though, as much as I wanted to hide under the duvet drowning my wallows in gin!
I have set about planning a better strategy for the week ahead, so I know the Syn situation better ahead of time.
Also going to pop into the gym on a Fri am to weigh on the body composition scales then when I have blips like this it might help me mentally if the muscle/hydration levels are up and the fat’s down, despite it not showing as scale weight.
No socialising to derail me this w/e either as it’s qualifier time for a couple of girlfriends. So lots of Tupperware at the ready, for a change, will see minimum Syns consumed this w/e.
Did have a great boost/compliment this week too; A friends of a friend asked if I’d give some friendly advice on her diet/exercise as she has aspirations to step on stage in the not too distant future. She bigged my up quite nicely raving about my blog and FB page, made me feel good, thank you huni
1st leg session in quite some time!
I had been avoiding to give legs chance to acclimatise to all the cycling and still not sure it’s neeed at this stage. But thinking that the leg weights might actually help the cycling too?
LegPress: 50kgx15reps, 100kgx10, 150×5(3down/1up), 150×5(4down/1up), 150×5(5down/1up) – YaY!
SumoSuat: 22kgx15reps(1down/1up), 22×10 (3down/1up), 22×5(5down/1up), 24×5(5down/1up), 26×5(5down/1up), – OwWweEe!
Lunges: TRX+MyFatAss x10reps(each leg)x5sets – Noticeably stronger frm cycling YaY!
Sweating LOTS & LOTS! – GREAT session!
The following couple days cycling wasn’t as ouchy as expected, tho did re-introduce a decent 25g dose of glutamine post WO to help with recovery.
Have noticed too this week how cycling on different surfaces affects/uses different muscles; on tarmac my glutes seem to ache more doing the laps of the park whereas on gravel in the middle of my journey to work this tension is relieved.
May have mentioned re sprints in park on bike at one point? HaHaHaHa! NO! doing the 10km each am on its own at whatever pace is enough, sprints may come in time, but will be some time off I reckon.
I’ve also started adding electrolytes to my water: http://eletewater.co.uk/ I wasn’t sure of any difference for quite a few days, but all of a sudden I really don’t feel as thirsty. I really do feel/look better hydrated & skin looks great! Certainly noticeable that in the office, despite being the heaviest/fattest I seem to be coping the best with the heat! So along with the Glutamine after WOs that may hav helped muscles fill out giving abitov a skewed weigh in result?
CableX: 5kg(each stack) 5x15reps (up 1, down 1), 6.25×10(up 1, down 1), 7.5×5 (up 1, down 3), 10×5 (up 1, down 4), 7.5×5 (up 1, down 5) – Great! strong
DB Inc Press: 12kgsx15reps (up 1, down 1), 12×10 (up 1, down 2) 12×10 (up 1, down 3), 12×7 (up 1, down 4) 12×5 (up 1, down 5) – Ooo, down on last wk!? heat? felt great/strong tho
MilitaryPress: 10kgsx15reps (up 1, down 1), 12.5×10 (up 1, down 1), 12.5×10 (up 1, down 3), 12.5×10 (up 1, down 4), 12,5×10 (up 1, down 5) – OweeEee! great/strong
Pull – ended up just a cple of back exercises as didn’t feel like doin SLDL – saving legs for cycling, but better 10 quick sets than nothing! & I needed a good stretch too:
Pull-Ups: 70kgs x15reps (up 1, down 3), 60×10 (up 1, down 3), 50×5 (up 1, down 3), 50×5 (up 1, down 4), 50×5 (up 1, down 5) – AWESOME stretch/full ROM frickin LOVE these!
Rows: 15kgx15reps (up 1, down 1), 20×10 (up 1, down 2), 25×5 (up 1, down 3), 30×5 (up 1, down 4), 35×5 (up 1, down 5) – LOVE these! Strict form great!
Oh and I had my 1st cycling related injury! I got stung my left eyebrow, collided with something at speed! 1st time I’ve been properly stung! I didn’t like it! But luckily had a full pack of antihistamine with me.
Weigh In = -2lb! YaY
Hard to motivate self this am, but 10.5km completed.
Scorchy 10.5km home.
Chief tanner duties today. A girlfriend is competing in her very first competition in the figure category. It’s hard work tanning peeps!
Reward/cheat meal; Potato Rosti & Cheesy stuffed mushrooms with rib eye and a stunning bottle of red, NOM!
I was designated driver for competitor (Dania) and the Assistant tanner (Kelly), Kelly lives closer and was able and willing to do Dania’s final coat on Sun am.
Dania had also had the hairdresser in and a make up artist that am and she looked stunning! – not that she doesn’t everyday!
The hours drive to St Albans went without any hitches thank goodness and we arrived at venue in plenty of time to relax, bar stage nerves.
The day went very well. Dania did herself proud, posing was great and she looked confident and relaxed doing her T-Walk. Kelly and I rushed back stage after Danias class came off stage for both Pre-Judge and the evening routine show, desperate to get photos of Dania in her bikini(s) to document her day well for her. There may have been some tears! Dania’s relief at having accomplished her momentous achievement very clear, it was lovely, so glad and proud myself to have been able to assist and pay forward all the help I received when I completed.
14.5km cycled & Legs tonight:
LegPress: 50kgx15reps, 100kgx10, 150×5(3down/1up), 150×5(4down/1up), 150×5(5down/1up) – took all 5 sets to get in the mood, was feeling tired from heat when I arrived
SumoSuat: 22kgx15reps(1down/1up), 22×10 (2down/1up), 22×5(3down/1up), 22×5(4down/1up), 22×5(5down/1up) – in the groove now, really strict form, concentrating on keeping abs tight whole time, noticed I let them go at bottom of rep!
Lunges: TRX+MyFatAss x10reps(each leg)x5sets – Fuck these were tough tonight! Getting really low with leg really extended behind on drop tho & again concentrating on abs, they’re not as tight as I’d like all thru movement(s)
Sweating LOTS & LOTS! – GREAT session!
14.5km cycled, avoiding all storms/showers & Push at gym tonight, totally not feeling it when I arrived bit meh with heat, but had a great session in the end.
DB Inc Press: 1 of the 12kgDBs had gone AWOL! 10kgx15reps (up 1, down 1), 14×10 (up 1, down 2) 14×10 (up 1, down 3), 14×10 (up 1, down 4) 14×8 (up 1, down 5) – felt great/strong
PecDec: gym being refitted so no CableX at mo – 15kgx15reps (up 1, down 1), 20×10(up 1, down 1), 20×5 (up 1, down 3), 20×5 (up 1, down 4), 20×5 (up 1, down 5) – Enjoyed this forachange
MilitaryPress: 10kgsx15reps (up 1, down 1), 15×10 (up 1, down 1), 15×5(up 1, down 3), 15×10 (up 1, down 4), 17.5×5 (up 1, down 5) – OweeEee! great/strong
Meh got a dodgy left knee, 14.5km done Pull/Back tonight at gym:
Pull-Ups: 70kgs x15reps (1/3), 60×10 (1/3), 50×5 (1/3), 50×5 (1/4), 50×5 (1/5) – AWESOME stretch/full ROM frickin LOVE these!
Rows: 15kgx15reps (1/1), 20×10 (1/2), 25×5 (1/3), 30×5 (1/4), 35×5 (1/5) – LOVE these! Strict form great!
No weigh in
10.5km x2 (to/frm work). Quite enjoyed this am, but HATED this pm quite saddle sore?! And just not enjoyable but done! I want a curry & a cuddle! …but was good and had tuna burgers & salad.
Great meal out with fabulous company celebrating a girlfriends amazing achievement competing on her 1st (but hopefully not last!) BBing comp.
A ‘little’ hung over!
So when Mark suggested a roast lunch out I took no persuading!
Frickin Dlicious! http://www.greatfosters.co.uk/
Off to see Physio for a check up on knee(s) tom, given the relatively small amount of cycling I’m doin it’s not right I’m getting probs.
Power walking the 9km round trip to/frm walk this week, feels GREAT actually!
So mayb good that injury has forced variety.
30thPhysio appointment went VERY well. As suspected the main issue is tight TB bands and so the main part of my prescribed rehab is LOTS of foam rollaring, OWwEe!!
It’s this tightness that is pulling on my knee cap/tendons and in turn putting pressure on/nipping the fat pads in the knee.