TWTW: 28 June - 4 July 2010

Monday 28 June 2010
Workout:

Bike: 45mins, EM - L12

Treadmill walk: 15 mins - 3.5-7% incline at 3.6mph

Bike: 30mins, SS - L12

W/S: Complexes
Hang cleans
Romanian deadlift
Bentover row
Squat
Shoulder press
Dead lift
Bicep curl
10reps of each exercise done one after the other for 1 circuit with 30kg BB - bicep curl done with 20Kg BB

Eeeee…I'm still feeling "compromised". A 2 day hangover? I could see it if I had had an enormous amount to drink, but I really don't think I did. I'm wondering if maybe it's what I was drinking? The night started out on Vodka Redbull (a quick one at home and another at the club), but quickly moved to cider (I really like the taste, it's cold, and I've convinced myself that because I'm sweating so much when I dance like a loon (as I am inclined to do!) I need to replenish my fluids, a 500ml bottle of Magners cider somehow seeming (at least at the time) to be a sensible rehydration solution. Maybe I'll have to switch back to gin; I can't ever remember hangovers with gin like I seem to get with cider. That's it, must be the beverage, nothing to do with the quantity.

Given I wasn't feeling wonderful, today's workout was very much a "just get it done" - try to sweat some of the remaining toxins out, not to mention burn off at least some of the crap I ate yesterday. The bike was fine if maybe a teensy bit boring (not entirely sure why, it wasn't any different than it usually is!), so I hit the treadmill for a quick incline walk - thinking that maybe I'd even have a bit of a jog; an idea that my stomach quickly vetoed once on the 'mill. 15 mins on the 'mill and I was once again bored, so back on the bike for a further 30mins (having concluded that my gut probably couldn't take the vigor of the rower) before doing a quick complex circuit.

I'm not feeling at all hungry, so will likely keep today's food pretty light and sensible - hoping I'll feel better as a result, not to mention maybe drop a bit of my disco bloat!


Tuesday 29 January 2010
Workout:

Bike: 60mins, EM, L12

W/S: Complexes
Hang cleans
Romanian deadlift
Bent over row
Squat
Shoulder press
[Forward lunge] - just 1st, 2nd and 3rd circuits
[Bicep curl] - just 1st circuit
Dead lift
1st circuit - 20kg (i.e. just the O-bar) x10s
2nd circuit - 22.5kg x10s
3rd circuit - 25kg x10s
4th circuit - 30kg x5s
5th circuit - 32.5kg x5s

Bike: 30mins, EM, L12

Once again I'm not hitting the pool! Yesterday's excuse was that I was feeling fat and bloaty and really wanted to put in as big a workout as possible (swimming in my mind not being as intense as say bike, weights or running), today's excuse was that my weight is still higher than I'd like so once again, needed to "hit it hard"(it evidently being the gym rather than the pool!). I'm away on business tomorrow, so no swimming, maybe Thursday? Maybe Friday (I've got a days holiday - yahoo yipeee!).

Feeling significantly less damaged or "compromised" than yesterday, but still didn't feel like running - even though I know I've got to. I managed a pretty good sweat today, but am left feeling like I could have gone harder. Think I need to put in a REALLLY hard session on Thursday (or maybe even tomorrow night when I'm back - though not sure).


Wednesday 30 June 2010
Workout: No workout - away on business


Thursday 1 July 2010
Workout:
Bike: 45 mins, EM (L12) and Hills (L10-L19)
15mins EM L12;
15 mins Hills (30seconds on each level, progressing from L10-L19, repeating for 15mins)
15 mins cadence drills (85/90/95/100 rpm) on L10, 11, 12 and 13

Run: Intervals
1 min working interval, 1 min walking at 3.5mph recovery
6.0mph - 8.0mph - increasing by 0.2mph for each working interval

W/S: Complex 1
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 10s with 20kg
2nd circuit = 20s with 20kg (except bicep curl, just 10s)

Complex 2
Bench press
Leg press
Assisted pull up
Circuits of 10/8/6/4/5/10/8 reps

Bike: 10mins, L12

A good session after not working out yesterday (because I was away on business and didn't really have time to hit the gym before my first meeting). That said, I'm feeling a bit "off track" with my training, sort of like I've lost a bit of focus. Maybe not, maybe it's just the overriding guilt from not swimming and running as much as I think I should be!


Friday 2 July 2010
Workout:

W/S: Complex 1
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 10s with 20kg
2nd circuit = 20s with 20kg (except bicep curl, just 10s)
3rd circuit = 25s with 20kg
4th circuit = 20s with 20kg
5th circuit = 10s with 20kg

Bike: 60 mins, EM, L12

A really good session, no doubt in part down to my having the day off work - meaning I could stay as long as I wanted, and didn't have to worry about being late to work (by which I of course mean later than I USUALLY am!). Feeling pretty good, if maybe a teensy bit guilty about not swimming this week - seems to be all too regular a (not) happening laterly!


Saturday 3 July 2010
Workout:

Bike: 60mins, EM, L12

W/S: Complex 1
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 20s with 20kg
2nd circuit = 25s with 22.5kg (except bicep curls - just 10s)
3rd circuit = 25s with 22.5kg (except bicep curls - just 10s)

Bike: 30mins, EM, L12

Nice session; not too hard, but not a killer either. Once again, I seem to have managed to miss the pool today!


Sunday 4 July 2010
Workout:
Bike: 60mins, EM - "strength" - L13/14!!

W/S: Complex 1 (using 10kg DBs)
Hang cleans
Romanian dead lift
Bentover row
Squat
Shoulder press
Bicep curl
Dead lift
1st circuit = 20s with 10kg DBs
2nd circuit = 20s with 10kg DBs

Tired. Very very tired. More tired than I've been in a long time. Maybe it was biking on Levels 13/14 for an hour (guess I MUST be getting stronger!), maybe it was the complexes afterwards (for just a bit more self-inflicted torture!!) or maybe it was the late Saturday night (which I suppose was actually more of an early Sunday morning!). That said, it feels like a "good tired", the sort of tired you are after putting in a really good effort (by which I mean in the gym, not effort in the bar/club!). Thankfully I seem to have figured out how to avoid the "reverse hanover" - no more cider made by a certain manufacturer. I'm sure there is nothing wrong with their cider, and I do very much enjoy it, but it seems it may very well have been the cause of my rather unusual (i.e. "reverse") hangovers. I drank a fair bit Friday at a music festival and Saturday night at a club, but managed to escape hangovers both times! Whew.