As the title says, my current routine twice a week, not specifically aiming for any targets at the moment, but if I get stronger & leaner in the process, then that's fine. Just maintaining the physique as it is for now.
It must be noted that this is not a completely set routine, as I tend to change things around a little from time to time, for example, instead of doing dumbell shoulder pressing, I'll do a barbell press instead, or simply alternate from each workout doing pressing one day, then lat raises the next.
So here is the basic layout;
Warm up by doing a few non-weighted exercises such as press-ups, squats, squat thrusts and also incorporate some stretching etc. Bear with me as I don't have the exact name for all the varying ab exercises!
So in this order is exactly what I did one day last week, with no more than 30-60 sec rest between each exercise:
I incorporate Ab work between each muscle exercise, as you will see
Phase 1
Sit-ups x 30
Flat Bench Press (barbell) 60kg x 10
Side Crunches (lying on side, rasing head & body toward ceiling) x 15 per side
Flat Bench Press 75kg x 10
Hanging Leg Raises x 16
Flat Bench Press 60 kg x 10
Leg Raises (from lying on back, straight legs up to ceiling) x 20
Incline Bench Press 50 kg x 12 (Not always done, just an "extra")
Phase 2
Raised side crunch (Side plank, twisting free arm / body floor to ceiling) x 15 per side
Pull-ups (Chins, hands facing towards yourself) x 13 (Max!)
Dumb-bell Flyes 14.5 Kg (per arm) x 12
Russian Twists + 5kg plate x 20 (10 to either side)
1 Arm rows (using bench to stablise with knee & arm on) 14.5 kg x 15 per side
"side" sit-ups (Sit-ups twisting, right and left) x 20 (10 per side)
"Normal" Dumb-bell curls (stood up, alternating), 14.5 kg x 12 per side (Similar to, but not hammer curls)
Phase 3
Reverse Woodcutters using 5Kg plate (ground to ceiling from outside left foot to above right shoulder & vice versa) x 10 per side
Dumb-bell Flyes 14.5 Kg (per arm) x 12
Hanging Leg raises x 12
1 Arm rows 14.5 kg x 15 per side
Normal Sit-ups x 30
1 Arm Dumb-bell curls (concentration curl, elbow pivoting on inside leg, sat down) 14.5 kg x 12 per side
Phase 4
Side Crunches x 15 per side
Dumb-bell Flyes 14.5 Kg x 12
Elbow-to-(opposite)knee sit up twists, alternating, dropping leg straight out each time x 60 (30 each side)
1 Arm rows 14.5 kg x 15 per side
Leg Raises (from lying on floor as in Phase 1)
1 Arm concentration curls 14.5 Kg x 12 (as in Phase 3)
Phase 5
Alternating Front and Side (Dumb-bell) Lateral rasies 12 kg x 12 (6 to front, 6 to side)
Overhead single arm Tricep extension 12 kg x 12 per arm
Repeat lat raises
Repeat tricep extension
Stretch out worked muscles / groups & enjoy protein shake!
I have labelled the phases to highlight that basically, P2, P3 & P4 are the same with small variations.
This routine takes approximately 45 - 60 minutes and is a continuous workout. Time variables are due to less/more reps, less/more exercises or sets, time taken to change plates and specifc resting pauses.
It may look like a lot, but when you are filling in what would normally be a longer rest period with Ab exercises, it isn't too much.
As I said, this was only ONE speicifc day, and I often vary the workout by changing exercises such as:
Pull ups for 3/4 sets to replace curls
Over head Dumb-bell or Barbell Pressing to replace Lat rasies
Not always do Flyes or extra incline Bench Press
Ez or Barbell curl to change from other curls, sometimes reverse grip
Not always add-in Tricep Extensions
And also playing around with the weights & sets, i.e. Bench Press 3 x 60 Kg for 12 reps or 75 Kg 1st set x 10, 70 kg 2nd set for 8, then 65 Kg 3rd set until failure.
Loads of Ab combinations to do to.
I would llike to incorporate dips but no apparatus as yet at home for this!
Saturday, August 30, 2008
Wednesday, August 20, 2008
The Leg Weights
Ok, as it says.
Tuesday night is generally reserved for legs, simply because I'll have probably ridden over the weekend, monday is upper, and I'll need time to recover for the end of the week for any other rides.
So the current system:
Barbell, 50 Kg total,
Squats (Weight on back of shoulders) x 20 reps, immediately followed by calf raises x 20 reps
rest ~ 1 min
Deadlifts x 20 reps, ~1 min rest
Alternating Dumbell lunges x 10 per side (14.5kg / DB) ~ 2min rest
Repeat above two more times, totalling 3 sets for each left.
It may not sound like much, but it is very hard work. Certainly gets you warm!
Reasons for these lifts:
Trying to increase power (Bike Sprinting) without compromising stamina / endurance.
This is for both the Quads and the Hamstrings, both of which can be effectively utilised whilst clipped in to the pedals on the bike - Quads for pushing on the downstroke, Hams for pulling on the upstroke.
Calf endurance and power is not as critical, but the difference in cycling whilst seated or standing up utilises different portions of the leg muscles, and standing up recruits more calf muscle.
Deadlifts are certainly good for increasing grip strength and also gives the lower back an often neglected workout - partly an opposing move to sit-ups, which also provides assisted core strength.
I will stick with this basic plan for now and assess whether my cycling performance is compromised or, hopefully improved upon.
Tuesday night is generally reserved for legs, simply because I'll have probably ridden over the weekend, monday is upper, and I'll need time to recover for the end of the week for any other rides.
So the current system:
Barbell, 50 Kg total,
Squats (Weight on back of shoulders) x 20 reps, immediately followed by calf raises x 20 reps
rest ~ 1 min
Deadlifts x 20 reps, ~1 min rest
Alternating Dumbell lunges x 10 per side (14.5kg / DB) ~ 2min rest
Repeat above two more times, totalling 3 sets for each left.
It may not sound like much, but it is very hard work. Certainly gets you warm!
Reasons for these lifts:
Trying to increase power (Bike Sprinting) without compromising stamina / endurance.
This is for both the Quads and the Hamstrings, both of which can be effectively utilised whilst clipped in to the pedals on the bike - Quads for pushing on the downstroke, Hams for pulling on the upstroke.
Calf endurance and power is not as critical, but the difference in cycling whilst seated or standing up utilises different portions of the leg muscles, and standing up recruits more calf muscle.
Deadlifts are certainly good for increasing grip strength and also gives the lower back an often neglected workout - partly an opposing move to sit-ups, which also provides assisted core strength.
I will stick with this basic plan for now and assess whether my cycling performance is compromised or, hopefully improved upon.
A full recovery!
Well, after being house-ridden for nearly a week, the itching / craving for some exercise was begining to take hold, as it does. I merely needed to get out of the house! So I went for a bike ride on the 8th (Friday), nothing strenuous, but I felt good.
So, once I had gained some confidence back, the weights regime was back in play the next Monday (Upper only).
And as of the following week, I began again with the legs.
This was the real test, and to my astonishment, felt fine, and even the two days afterwards, just the general buzz & pump from a weights session.
All in all, back to full strength and working my ass off.
So, once I had gained some confidence back, the weights regime was back in play the next Monday (Upper only).
And as of the following week, I began again with the legs.
This was the real test, and to my astonishment, felt fine, and even the two days afterwards, just the general buzz & pump from a weights session.
All in all, back to full strength and working my ass off.
Wednesday, August 06, 2008
So the back is still tender!
Well, after crippling myself I intend to get back into some light weights exercises this week. And during my return to the iron world, I am aiming to compile a bit of a health / fitness / weights knowledge somewhere, giving the basics of certain aspects of training out, not only for begginers but also to look back at myself. It will help me to identify and set new goals, especially as my holiday is closely approaching!
Thursday, July 31, 2008
Injuries!
Well, it is currently my 3rd day off work now, but I am feeling a hell of a lot better than the two previous days.
So what happend?
Well, after a nice early morning (7:30am) bike ride on saturday, whereby I could have achieved a personal best time for my typical route (traffic lights etc) (Average HR = 166! for approx 66 minutes), my legs were done in to their usual degree. However, I decided to go to the Gym the day after too (Got a 2 week free trial!). So, knowing that I was also going to go the following day too, I decided a nice and easy cardio session was all I was going to do. So I jumped on the treadmill, walked at a fast pace for a while and then upped the speed, and did around 6K in about 20 mins in total. Now I don't run at all, so I knew my legs may be a bit stiff the day after. Anyway, thought to myself try some light rowing on the machine, and as usual, went a bit more than I needed too, and did 2K in about 8 mins. Then, as a warm down, decided to try the stationary bike for 15 minutes, but again, went a little harder than I should.
Got off and stretched out the legs etc.
The day after, I felt ok, legs were a little tired, but nothing unusually bad. So, that night, it was the "Body Pump" class, which basically involves lifting weights, of quite high reps to music at different rates (push/pull speeds). As I already do some weights, I presumed this wouldn't be too difficult, and without being too cocky, I did only use fairly light weights, for example, some dead lift / squat moves max weight was 30kg.
The main moves were basics, such as Deadlift, Bent over Rows, Squats (Back), Lunges, Shoulder press, Curls, Bench Press, Tricep Extensions and Shoulder raises. Totalling a time of about 60 minutes.
Well, I certainly felt my legs working as they were wobbling to a high degree and lactic acid was kicking in on every movement, but felt ok after the session. Only real problem was the next class coming in, and no real chance of stretching off etc.
Anyway, at home a couple of hours later and I felt the stiffness encroaching upon my whole body and just remember thinking "I'm gonna be stiff tomorrow!".
Stiff was the understatement. I could hardly move. My legs were shot and my lower back was not happy in any position. I just thought, crap, I simply can not go to work. I could hardly dress myself and going to the toilet was painful! Good job I have rails on either side of the staircase or I would have been confined to the upstairs all day!
So, my analogy is that simply because of Saturdays hard ride combined with the running / rowing had totally wiped my legs out, and therefore Mondays Gym session was tough on the legs and because of that, my body compensated for the legs by recruiting as much back muscle as possible. Needless to say, 3 days later I am still hurting, although this 3rd day is somewhat much better than the previous 2.
I won't be doing that again, but it does make me wonder if I should try and jog a little so this never happens again? Not only that, do some light weight full body workouts too! And of course, stretch out after each workout!
And apart from being bored at home now, I am annoyed at myself as the weather is ok (ish) and I really want to get back on my back asap!
So what happend?
Well, after a nice early morning (7:30am) bike ride on saturday, whereby I could have achieved a personal best time for my typical route (traffic lights etc) (Average HR = 166! for approx 66 minutes), my legs were done in to their usual degree. However, I decided to go to the Gym the day after too (Got a 2 week free trial!). So, knowing that I was also going to go the following day too, I decided a nice and easy cardio session was all I was going to do. So I jumped on the treadmill, walked at a fast pace for a while and then upped the speed, and did around 6K in about 20 mins in total. Now I don't run at all, so I knew my legs may be a bit stiff the day after. Anyway, thought to myself try some light rowing on the machine, and as usual, went a bit more than I needed too, and did 2K in about 8 mins. Then, as a warm down, decided to try the stationary bike for 15 minutes, but again, went a little harder than I should.
Got off and stretched out the legs etc.
The day after, I felt ok, legs were a little tired, but nothing unusually bad. So, that night, it was the "Body Pump" class, which basically involves lifting weights, of quite high reps to music at different rates (push/pull speeds). As I already do some weights, I presumed this wouldn't be too difficult, and without being too cocky, I did only use fairly light weights, for example, some dead lift / squat moves max weight was 30kg.
The main moves were basics, such as Deadlift, Bent over Rows, Squats (Back), Lunges, Shoulder press, Curls, Bench Press, Tricep Extensions and Shoulder raises. Totalling a time of about 60 minutes.
Well, I certainly felt my legs working as they were wobbling to a high degree and lactic acid was kicking in on every movement, but felt ok after the session. Only real problem was the next class coming in, and no real chance of stretching off etc.
Anyway, at home a couple of hours later and I felt the stiffness encroaching upon my whole body and just remember thinking "I'm gonna be stiff tomorrow!".
Stiff was the understatement. I could hardly move. My legs were shot and my lower back was not happy in any position. I just thought, crap, I simply can not go to work. I could hardly dress myself and going to the toilet was painful! Good job I have rails on either side of the staircase or I would have been confined to the upstairs all day!
So, my analogy is that simply because of Saturdays hard ride combined with the running / rowing had totally wiped my legs out, and therefore Mondays Gym session was tough on the legs and because of that, my body compensated for the legs by recruiting as much back muscle as possible. Needless to say, 3 days later I am still hurting, although this 3rd day is somewhat much better than the previous 2.
I won't be doing that again, but it does make me wonder if I should try and jog a little so this never happens again? Not only that, do some light weight full body workouts too! And of course, stretch out after each workout!
And apart from being bored at home now, I am annoyed at myself as the weather is ok (ish) and I really want to get back on my back asap!
Friday, July 25, 2008
Hill climbing and personal bests!
Just a quick entry here. I've been looking around the internet for cycling routes around my area, whereby some form of time records exist for various known routes. However, I can not seem to find many at all.
So if anyone else wants to compare thier times with mine, here is one of my favourite routes, which loads of cyclists around the Calderdale / Littleborough area will be familiar with.
Basically, it is a loop, whereby my starting point is from the "Bridge" (Todmorden Road / Halifax Road Junction) in Littleborough centre, going clock-wise towards Todmorden, through Walsden, into Tod, then swinging right towards Hebden Bridge and then Mytholmroyd to the begining of the "longest continuous hill climb in England",through and up Cragg Vale then taking a right turn at the top back down to the "bridge" towards Rochdale, past the Whitehouse Pub at Blackstone Edge.
One of the quickest times I have to date, split into three sections are as follows:
Bridge to begining of incline(The actual sign) (Cragg Road) = 33 mins 14 seconds
To top of incline (turning) = 27 mins 22 seconds
Descent to bottom = 5 mins 55 seconds
total time for loop = 66 mins 31 seconds.
This loop is approx 20.2 miles, although according to GPS / Google Earth and Trip computer and be plus or minus about 0.2 mile! This is approx an average speed of 18.2 MPH.
Total ascent for the trip is about 360 M (approx 1200 feet).
My second entry is the climb from the bridge in the opposite direction up blackstone edge road to the whitehouse front door! This quickest time being 13 minutes flat. (On a decent, expensive road bike!)
And especially for the loop, traffic lights, general traffic and wind are all major factors in how well you do this circuit!
Feel free to leave your best times so I can go beat them when I can afford a decent bike! Some people may think the loop time isn't that great, but this is due to the fact that I don't have a decent road bike yet, this is my old mountain bike fitted with 1.50 road tyres on it, and it weighs over 13Kg in total............
So if anyone else wants to compare thier times with mine, here is one of my favourite routes, which loads of cyclists around the Calderdale / Littleborough area will be familiar with.
Basically, it is a loop, whereby my starting point is from the "Bridge" (Todmorden Road / Halifax Road Junction) in Littleborough centre, going clock-wise towards Todmorden, through Walsden, into Tod, then swinging right towards Hebden Bridge and then Mytholmroyd to the begining of the "longest continuous hill climb in England",through and up Cragg Vale then taking a right turn at the top back down to the "bridge" towards Rochdale, past the Whitehouse Pub at Blackstone Edge.
One of the quickest times I have to date, split into three sections are as follows:
Bridge to begining of incline(The actual sign) (Cragg Road) = 33 mins 14 seconds
To top of incline (turning) = 27 mins 22 seconds
Descent to bottom = 5 mins 55 seconds
total time for loop = 66 mins 31 seconds.
This loop is approx 20.2 miles, although according to GPS / Google Earth and Trip computer and be plus or minus about 0.2 mile! This is approx an average speed of 18.2 MPH.
Total ascent for the trip is about 360 M (approx 1200 feet).
My second entry is the climb from the bridge in the opposite direction up blackstone edge road to the whitehouse front door! This quickest time being 13 minutes flat. (On a decent, expensive road bike!)
And especially for the loop, traffic lights, general traffic and wind are all major factors in how well you do this circuit!
Feel free to leave your best times so I can go beat them when I can afford a decent bike! Some people may think the loop time isn't that great, but this is due to the fact that I don't have a decent road bike yet, this is my old mountain bike fitted with 1.50 road tyres on it, and it weighs over 13Kg in total............
Tuesday, July 08, 2008
1 weeks worth of food
So here is exactly what I had last week:
MONDAY (Normally weights night but had day off)
7 am Breakfast:
1 cup of Tea (2 sugars & milk)
Bowl of Shredded Wheat & handfull raisins, 1/2 pint milk
10 am: Apple, 1/2 wholemeal sub roll with corned beef (margarine too)
12:30 pm Lunch
Minced Beef Chili & salad
Glass of water
2 pm: Muller light Yoghurt
5 pm: Cup of Perculated Coffee (+ 2 sugars and milk)
7 pm Tea (Dinner for posh folk)
Chicken Tikka/Tandori Chicken & spicy lamb, salad, mint yoghurt sauce & 1/2 roll bread
8 pm: Cup of Decaffinated Coffee (Sugar & milk)
10 pm : 1 weetabix & 1/4 pint milk
TUESDAY (Exercise at 5pm; 28 Mile bike ride on road, approx 1 hour, 40 mins)
7 am: Breakfast as Monday
10 am: Other half of corned beef roll from yesterday
12:30 pm Lunch: Chicken & lamb (from yesterdays tea) roll + salad & sweet mango chutney
Also packet of Walkers lightly salted Crisps (left over from a weekend away, normally don't have crisps in)
2 pm: Muller Healthy Balance fruit corner
3 pm : Apple
+ 1 litre of water drank throughout the working day & 0.5 litres out on bike)
6:45 pm: 1 scoop MP mint choc protein shake + water
7 pm: Tea: Chicken breast + piri piri sauce, oven chips, tomato sauce, 1 cup of tea
10 pm: Left over chicken "bits" (handfull), small bowl of shredded wheat & raisins
WEDNESDAY
7 am: Same as Monday but extra cup of tea
10 am: 1/2 corned beef & cucumber sarnie (wholemeal bread)
11 am: two handfulls of red & white grapes
12:30 pm: Lunch: Beef hot pot (braising steak, carrots, potatoes & gravy)
2 pm: Muller light yoghurt
3 pm: Apple
+ 2 cups coffee & 2 glasses water throughout working day
6 pm: Beef stir fry (thin beef, mange tout, sugar snap peas, peppers, onion, beansprouts, noodles)
8 pm: Cup of decaf coffee, 1/2 crunchie bar (The missues insisted I eat the other half she didn't want)
9 pm: Omlette (2 eggs, bit of cheese)
10 pm: Small bowl of shredded wheat & raisins
THURSDAY (Weights night - upper body & abs)
7 am: Breakfast: Tesco's malted Wheats (Exactly same as Shreddies) & handfull raisins, cup of tea
10 am: 1/2 corned beef sarnie (wholemeal bread)
11 am: Handful of grapes and strawberries
12:30 pm: Lunch: Tin of Tuna (Brine) & salad cream, jacket spud, margarine, salad
2 pm: Slice of lemon Ginger cake, muller light yoghurt
3 pm: Apple
4 pm: Go ahead yoghurt bars x 2 (1 packet)
+ 2 cups coffee & 2 glasses water throughout working day
6:30 pm: Tea; more beef stir fry, similar to last night
7 pm: 1 cup decaf coffee
8 pm: 1 cup decaf tea
10 pm: 2 x weetabix & 1/4 pint milk
FRIDAY
7 am: Breakfast same as Thursday, cup of perculated coffee
10 am: Apple, handful grapes & strawberries
12:30: Lunch: ASDA fresh ravioli (1/2 packet) + home made tomato based sauce, grated cheddar, muller light yoghurt
2 pm: 2 go-ahead bars (1 pack)
Bike ride as Tuesday except average speed of 18 mph
4:30 pm: 2 scoops protein shake & water
6 pm: 1 & 1/2 chicken breasts in Tescos own dopiaza curry sauce (1/2 jar), small porion brown rice & 1/2 Nann bread
followed by 1 cup tea
8 pm: Cup of tea
10 pm: Bowl of special K, 1/4 pint milk (leftover cereal, gone a bit squidgy too!)
SATURDAY (uh oh...)
No particuar structure, just in this order:
2 cups tea, small bowl shredded wheat & raisins
Bacon & egg muffin (2 rashers bacon, fried egg, white muffin with brown sauce)
Chiken tikka breast, cottage cheese & salad
muller light yoghurt
Mousaka (using beef), salad, 1/3 triffle
THEN:
1/2 bottle wine, 2 bottles corona, 6 cans fosters
double decker choc bar, 1/2 crunchie bar
And 2/3 Kebab for supper from take-away (Mixed chicken & donner, salad mild yog sauce on Nann bread: £5 delivered!)
1 pint vimto
SUNDAY (mild hangover, would have gone out on the Mountain bike, but bad weather, watched the F1 GP and start of the Tour De France instead!)
1 cup of tea, small bowl shredded wheat
Bacon butty again (no egg)
3 more brews
1 pint vimto
Chicken breast, piri piri sauce, cheddar melted on top, salad & cottage cheese
1 more brew
McDonalds Hot apple pie (Missues was passing, this is my first McD's in > 1 year)
Gammon, egg, pineapple, veg (s/snap peas, mange tout, broccolli) roast spuds, roast carrots & peppers
other 1/3 triffle, 1 more brew and 1/2 twix to finish the night off!
Well, there you go, I sometimes eat worse than this, but generally I do eat better, this was a fairly bad week for me, but the alcohol is pretty standard and sometimes friday nights too. Although I'll not bother some weekends if I know I'm having a decent bike riding weekend, however this weather is currently crap and I can't motivate myself as I have ridden in the strong winds and rain recently and it's enough for one month so I'm relaxing!
The majority of stuff listed is all home made, just the triffle and the obvious choc bars and alcohol that were not made by myself or my missues!
MONDAY (Normally weights night but had day off)
7 am Breakfast:
1 cup of Tea (2 sugars & milk)
Bowl of Shredded Wheat & handfull raisins, 1/2 pint milk
10 am: Apple, 1/2 wholemeal sub roll with corned beef (margarine too)
12:30 pm Lunch
Minced Beef Chili & salad
Glass of water
2 pm: Muller light Yoghurt
5 pm: Cup of Perculated Coffee (+ 2 sugars and milk)
7 pm Tea (Dinner for posh folk)
Chicken Tikka/Tandori Chicken & spicy lamb, salad, mint yoghurt sauce & 1/2 roll bread
8 pm: Cup of Decaffinated Coffee (Sugar & milk)
10 pm : 1 weetabix & 1/4 pint milk
TUESDAY (Exercise at 5pm; 28 Mile bike ride on road, approx 1 hour, 40 mins)
7 am: Breakfast as Monday
10 am: Other half of corned beef roll from yesterday
12:30 pm Lunch: Chicken & lamb (from yesterdays tea) roll + salad & sweet mango chutney
Also packet of Walkers lightly salted Crisps (left over from a weekend away, normally don't have crisps in)
2 pm: Muller Healthy Balance fruit corner
3 pm : Apple
+ 1 litre of water drank throughout the working day & 0.5 litres out on bike)
6:45 pm: 1 scoop MP mint choc protein shake + water
7 pm: Tea: Chicken breast + piri piri sauce, oven chips, tomato sauce, 1 cup of tea
10 pm: Left over chicken "bits" (handfull), small bowl of shredded wheat & raisins
WEDNESDAY
7 am: Same as Monday but extra cup of tea
10 am: 1/2 corned beef & cucumber sarnie (wholemeal bread)
11 am: two handfulls of red & white grapes
12:30 pm: Lunch: Beef hot pot (braising steak, carrots, potatoes & gravy)
2 pm: Muller light yoghurt
3 pm: Apple
+ 2 cups coffee & 2 glasses water throughout working day
6 pm: Beef stir fry (thin beef, mange tout, sugar snap peas, peppers, onion, beansprouts, noodles)
8 pm: Cup of decaf coffee, 1/2 crunchie bar (The missues insisted I eat the other half she didn't want)
9 pm: Omlette (2 eggs, bit of cheese)
10 pm: Small bowl of shredded wheat & raisins
THURSDAY (Weights night - upper body & abs)
7 am: Breakfast: Tesco's malted Wheats (Exactly same as Shreddies) & handfull raisins, cup of tea
10 am: 1/2 corned beef sarnie (wholemeal bread)
11 am: Handful of grapes and strawberries
12:30 pm: Lunch: Tin of Tuna (Brine) & salad cream, jacket spud, margarine, salad
2 pm: Slice of lemon Ginger cake, muller light yoghurt
3 pm: Apple
4 pm: Go ahead yoghurt bars x 2 (1 packet)
+ 2 cups coffee & 2 glasses water throughout working day
6:30 pm: Tea; more beef stir fry, similar to last night
7 pm: 1 cup decaf coffee
8 pm: 1 cup decaf tea
10 pm: 2 x weetabix & 1/4 pint milk
FRIDAY
7 am: Breakfast same as Thursday, cup of perculated coffee
10 am: Apple, handful grapes & strawberries
12:30: Lunch: ASDA fresh ravioli (1/2 packet) + home made tomato based sauce, grated cheddar, muller light yoghurt
2 pm: 2 go-ahead bars (1 pack)
Bike ride as Tuesday except average speed of 18 mph
4:30 pm: 2 scoops protein shake & water
6 pm: 1 & 1/2 chicken breasts in Tescos own dopiaza curry sauce (1/2 jar), small porion brown rice & 1/2 Nann bread
followed by 1 cup tea
8 pm: Cup of tea
10 pm: Bowl of special K, 1/4 pint milk (leftover cereal, gone a bit squidgy too!)
SATURDAY (uh oh...)
No particuar structure, just in this order:
2 cups tea, small bowl shredded wheat & raisins
Bacon & egg muffin (2 rashers bacon, fried egg, white muffin with brown sauce)
Chiken tikka breast, cottage cheese & salad
muller light yoghurt
Mousaka (using beef), salad, 1/3 triffle
THEN:
1/2 bottle wine, 2 bottles corona, 6 cans fosters
double decker choc bar, 1/2 crunchie bar
And 2/3 Kebab for supper from take-away (Mixed chicken & donner, salad mild yog sauce on Nann bread: £5 delivered!)
1 pint vimto
SUNDAY (mild hangover, would have gone out on the Mountain bike, but bad weather, watched the F1 GP and start of the Tour De France instead!)
1 cup of tea, small bowl shredded wheat
Bacon butty again (no egg)
3 more brews
1 pint vimto
Chicken breast, piri piri sauce, cheddar melted on top, salad & cottage cheese
1 more brew
McDonalds Hot apple pie (Missues was passing, this is my first McD's in > 1 year)
Gammon, egg, pineapple, veg (s/snap peas, mange tout, broccolli) roast spuds, roast carrots & peppers
other 1/3 triffle, 1 more brew and 1/2 twix to finish the night off!
Well, there you go, I sometimes eat worse than this, but generally I do eat better, this was a fairly bad week for me, but the alcohol is pretty standard and sometimes friday nights too. Although I'll not bother some weekends if I know I'm having a decent bike riding weekend, however this weather is currently crap and I can't motivate myself as I have ridden in the strong winds and rain recently and it's enough for one month so I'm relaxing!
The majority of stuff listed is all home made, just the triffle and the obvious choc bars and alcohol that were not made by myself or my missues!
Friday, July 04, 2008
Cover Model Photos
So, as expected Mens Health sent me the annual "you have no chance mate" letter, and as I previously mentioned, my photos are going to be available here.
I would love to be a role model for those people who do not believe that a fit, healthy, athletic physique is achieveable for the average man.
At 25, a lifestyle change was required and starting Judo aquainted me with a level of fitness I had never before imagined, 6 years later this enthusiasm for sport continues in the form of cycling.
Although the usual cover model look creates the visual impression of overall health, the cycling I enjoy limits the larger mass of the expected cover model – typically 90 - 120 minutes worth of intense cycling, twice a week is how I maintain my cardiovascular & aerobic fitness.
I also incorporate a 60 minute, home-based weights routine twice a week to ensure that my whole body gets a good workout. During days where I can’t cycle, I still aim to work the legs with a weights regime.
I believe that I have achieved a good balance between having the aerobic fitness, stamina and strength I want all year round, whilst enjoying an active social life. In the process I have acquired a body I am proud of, which is realistically achieveable for the majority of guys out there wanting to shape up.
Exercising has given me the knowledge, self confidence and self belief which has allowed me to contibute to the forums to hopefully benefit others. Overall, it has given me the desire to look after my body well into the future, minimising the risk of modern-day health problems.
Now, I found a photo from last year that I submitted to Mens Health, and I'm shocked to see I even bothered then. But before all judgement takes place, it is worth noting that Mens Health magazine not only wanted photos but also a description of why you exercise, what you do etc. all in 250 words, which as anyone who entered will know, is very difficult to describe in such a small paragraph. My angle is simply that I don't want to sacrifice my social life, as I do enjoy a drink etc as we all do, but the only way of keeping the gut off is by burning off the excess calories.
Here is the exact wording I submitted (dead on 250 words!):
I would love to be a role model for those people who do not believe that a fit, healthy, athletic physique is achieveable for the average man.
At 25, a lifestyle change was required and starting Judo aquainted me with a level of fitness I had never before imagined, 6 years later this enthusiasm for sport continues in the form of cycling.
Although the usual cover model look creates the visual impression of overall health, the cycling I enjoy limits the larger mass of the expected cover model – typically 90 - 120 minutes worth of intense cycling, twice a week is how I maintain my cardiovascular & aerobic fitness.
I also incorporate a 60 minute, home-based weights routine twice a week to ensure that my whole body gets a good workout. During days where I can’t cycle, I still aim to work the legs with a weights regime.
I believe that I have achieved a good balance between having the aerobic fitness, stamina and strength I want all year round, whilst enjoying an active social life. In the process I have acquired a body I am proud of, which is realistically achieveable for the majority of guys out there wanting to shape up.
Exercising has given me the knowledge, self confidence and self belief which has allowed me to contibute to the forums to hopefully benefit others. Overall, it has given me the desire to look after my body well into the future, minimising the risk of modern-day health problems.
So here is how I looked last year vs this year:
Now seeing these two shots side by side, I know there was and still is room for improvement!
I was hoping to get a decent early summer tan too, but you know that wasn't happening naturally so a minimal tweak using google's picassa gave it some warmth! I think I recall being slightly sunburnt last year though!
I know I didn't have the massively ripped torsos of the guys who have gone on to the final, and to be honest, I don't think a photo shoot for me a couple of weeks ago would have done any justice as I ahve had shed loads of beer sessions and eating out! Needless to say, the weather has been diabolical so I haven't had the chance to get out and ride either! But I'm back into the training now, and although I said to myself that next year I wouldn't bother, if I continue to make improvements like this, I may just try again!
I must say a big thanks to the missus for putting up with me & helping on the photos too!
For my next post, I'm going to give you an exact, but typical breakdown of this weeks food and exercise, and although not consumed yet, it will involve alcohol!
Tuesday, June 03, 2008
Cover Model Competition
Ok, so it's that time of year again!
Mens Health Magazine (UK) have their annual cover model competition to see if health & fitness enthusiasts have what it takes to get their torsos on display of their front cover.
Needless to day, there will be plenty of guys entering that have some far superior physiques to that of mine, that is to say, they will have lower body fat and bigger muscles than myself. But at what stage do you consider yourself fit & healthy? I'm certainly not going to condem those who do spend a lot of time in the gym, pumping the iron to get the physiques thay want, but to me, being fit and healthy is not necessarily represented by chiseled looks.
My lifestyle is probably similar to a lot of average guys out there, I work, 5 days a week, 40 hours a week. I have enough time in the evening to cook & clean & watch crap on tv should I choose to. But for those days where I choose not to be a couch potato, getting bored of all the same stuff on tv, I get some exercise in instead. As you may know, this involves cycling and also weights based training - at home, not in the gym!
I don't want to drink every night, I eat home-cooked food and I certainly don't want to get fat!
Sure I have binge drinks once in a while and I love a good take-away curry, but all the time?
Apart from anything, eating and drinking hurts my wallet!
So, for all my efforts in keeping an active lifestyle whilst being able to do the things I enjoy, I believe my physique is achieveable for the average guy who just needs a little push in the right direction. And for this reason, I aim to enter the MH comp this year to try and establish a body that I believe anyone can acquire with a little self discipline.
And, due to the fact that there will be so many top class, solid physiques and some handsome devils, I honestly don't think I will get selected, but when this day comes, I will show you a photo or two of the entry pics anyway. But until then.........get some exercise in! Why not make it a goal for yourself for next year? It is seriously good motivation anyway.
Mens Health Magazine (UK) have their annual cover model competition to see if health & fitness enthusiasts have what it takes to get their torsos on display of their front cover.
Needless to day, there will be plenty of guys entering that have some far superior physiques to that of mine, that is to say, they will have lower body fat and bigger muscles than myself. But at what stage do you consider yourself fit & healthy? I'm certainly not going to condem those who do spend a lot of time in the gym, pumping the iron to get the physiques thay want, but to me, being fit and healthy is not necessarily represented by chiseled looks.
My lifestyle is probably similar to a lot of average guys out there, I work, 5 days a week, 40 hours a week. I have enough time in the evening to cook & clean & watch crap on tv should I choose to. But for those days where I choose not to be a couch potato, getting bored of all the same stuff on tv, I get some exercise in instead. As you may know, this involves cycling and also weights based training - at home, not in the gym!
I don't want to drink every night, I eat home-cooked food and I certainly don't want to get fat!
Sure I have binge drinks once in a while and I love a good take-away curry, but all the time?
Apart from anything, eating and drinking hurts my wallet!
So, for all my efforts in keeping an active lifestyle whilst being able to do the things I enjoy, I believe my physique is achieveable for the average guy who just needs a little push in the right direction. And for this reason, I aim to enter the MH comp this year to try and establish a body that I believe anyone can acquire with a little self discipline.
And, due to the fact that there will be so many top class, solid physiques and some handsome devils, I honestly don't think I will get selected, but when this day comes, I will show you a photo or two of the entry pics anyway. But until then.........get some exercise in! Why not make it a goal for yourself for next year? It is seriously good motivation anyway.
Thursday, March 13, 2008
Cycling talk - Gadgets
Enough about weight training for now - more cycling!
Well, since I have now been using my HRM (Heart Rate Monitor) for years, I decided to purchase a decent bit of gadgetry! So here is some information for anyone out there wishing to purchase the same or similar piece of equipment. It is the Timex 5F011 Bodylink unit - this consists of a Watch, a GPS unit, a data recorder and a chest strap. When you have all these units working together, you can get yourself a load of decent data, if thats what you are after.
It will plot a number of functions, visible as a graph, of which you can choose two pieces of data at a time, from elevation, altitude, heart rate, speed and pace. This is shown (poorly) below:
This and other screenshots can be seen much more clearly here:
The information obtained from the device is pretty smart, as it gives you Raw NMEA data, which can be used for plotting a route such as:
This data can be transferred too, I have only found one site at the moment which is:
After pasting your data into this, you can obtain an image that shows your route as shown via this link:
There are a few other nifty pieces of data that can be used whilst training / after training too.
The basic functions are the ones that are of any real particular interest/importance, and these are available on the watch unit and from the data recorded, which is uploaded after. These of course, are functions like average speed, average Heart Rate, Max HR, time and distance (shown in a link above).
Overall, I really rate the whole system, but it could benefit from a few upgrades / features such as temperature gauge, a cadence link to the bike, smaller or all in one GPS and data recorder, or even better all in the watch! The software could be better - when compared to polar products, Polar seem to have, not specifically better, but more functional software - the inability to move a cursor on the displayed graph at a certain point, to find out specific statistics at that point in time is a bit of a let down, whereas polar have this function already.
And compared to the price I paid, it is now available, much cheaper and certainly a bargain, see here for more details:
So is it useful? Yes
Is it a necessity? No.
Is it a great gadget? Absolutely.
This is a versatile piece of equipment as it stands - no messing about when changing from one bike to another or simply going for a jog etc.
I would highly recommend it and just wish Timex would bring out some nice software udates...
Tuesday, February 26, 2008
Back into training
Ok so it's been 2 months since the last post (must have been bored on chrimbo eve), but I have to let myself off as I was installing my new kitchen everyday after work for the past 5 weeks. During that time, I did not do one bit of exercise, drunk alcohol for fun and eat home made ready meals from the microwave, yet still my body fat went down to 12% and yet I looked like shit.
Back into the training now, I certainly lost some strength which I am now slowly regaining.
Bike riding has been slow progress due to some really crap weather - wind is the worst factor in any riding situation if you ask me. Apparently it was reaching 28 mph last friday (23rd feb) yet I still decided to ride - a big mistake, let alone hard it was bloody dangerous as I was being blown across the main road with cars / vans etc nearly pounding into me! It was fair to say, my worst time ever and I shall bear that in mind next time it is that windy!
Well, only a brief bit of waffle but I'm sure I'll have more sooner rather than later!
Back into the training now, I certainly lost some strength which I am now slowly regaining.
Bike riding has been slow progress due to some really crap weather - wind is the worst factor in any riding situation if you ask me. Apparently it was reaching 28 mph last friday (23rd feb) yet I still decided to ride - a big mistake, let alone hard it was bloody dangerous as I was being blown across the main road with cars / vans etc nearly pounding into me! It was fair to say, my worst time ever and I shall bear that in mind next time it is that windy!
Well, only a brief bit of waffle but I'm sure I'll have more sooner rather than later!
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