Energy shift

When I first embarked on this fitness transformation about a month ago, I had vision of my bounding home from each workout and doing a blog post about the days exploits. However the truth is for the last month I’ve been so exhausted that come the end of the day all I want to do is lay in bed and forget that my limbs and muscles exist. Hence the radio silence on this front.

However over the last few days I’ve noticed a shift in my energy levels and fitness. I now find myself going to bed later and waking earlier yet having more than enough energy to deal with whatever physical and mental challenges the next day brings.

I think the workouts have a lot to do with it. I also think it is the season also. I’ve noticed previous years that the increased daylight hours in March really improves my mood. There something about waking up to daylight after months of waking up to darkness. March in the UK suits me more than any other month. Then they go and fuck it up by putting the clock forward and ‘BST’ (British Summer Time) kicks in. I’ve no idea why they do that. However over the next two weeks I’m going to take advantage of the spring in my step and up my intensity levels. It’s what I feel I need.

Debt of gratitude

I’ve been really lucky to have two personal trainers putting me through my paces. Both, in my opinion, are at the top of the food-chain in what they bring to my training.

@ivargereiko

I first met @ivargereiko at Steemfest 2 in Lisbon Airport. He and @allasyummyfood were swanning through the airport like they had nowhere to be. I knew Alla from Steemfest 1 and introduced myself to Ivar by ribbing them about standing on the escalator rather than walking. We shared a cab to the hotel and ended up spending a fair bit of time together at Steemfest. It was there we first talked about doing this transformation.

@colossus39

I’ve known @colossus39 for a few years. I’m truly grateful for the kickboxing training as I know he no longer takes on clients. Luckily I was able to put him onto cryptocurrencies and he has been able to pass down his pearls of fighting wisdom in return. Colossus is zen like in his approach to martial arts. You can tell speaking to him and seeing him in action that he has lived and breathed fighting for most of his life at a high level.

In uncomfortable cahoots

Having both Ivar and Colossus on my team has been priceless. Sometimes you reach a certain age (around where I am now) where you can quickly become a stubborn old goat. You know who you are, your strengths and weakness and pushing boundaries is the last thing your bones and joints want to do it. However I’ve always been a bit of a contrarian by nature and challenges like this excite me. But I know myself, I still think I can do the same old routines I did twenty years ago and my body will respond in the same way. The fact is my body and mind have been in cahoots for a while, trying to make my ‘workouts’ as ‘comfortably challenging’ as possible. However ever session with Ivar and Colossus they push me in ways I do not suspect. They correct my technique and form. They show me new ways to get the best out of myself. It is what I need.

Tracking those Macros - 19th March 2018

My biggest weakness (by far) is my sweet-tooth. I stuck in a couple of cheat days now and then (already!). So from today I’m committing to keeping track of calories in and calories out. I’ll keep it casual for now. However as I get deeper into the transformation, I’ll get more scientific. So here’s the damage for today:-

MORNING

WEIGHT

• 229lb

I’ve been scrolling through my records and today for the first time in well over a year I’ve managed to dip under 230lb (and that was after a cheat day yesterday - sssh don’t tell Ivar! I think I managed to make up for it with a double session today).

BREAKFAST:

• x2 eggs x2 eggs whites scrambled
• x2 wholemeal bread
• Porridge with raisins and milk (60g)
• Coffee (large)

STEADY-STATE CARDIO

• 20min walk

WORKOUT - ARMS:

This was an arm session Ivar had set out for me over the weekend as we were unable to do our third session last week. I also misread the text. I was supposed to do supersets however I didn’t. Also I missed the part where I was supposed to warm-up with 10 minutes on the rowing machine! However I made a conscious effort to keep my rest between sets down to 30 seconds and to focus on form and time under tension. My aim over the next few weeks is to strengthen my core. I can crush crunches and leg raises however for some reason the planks that Ivar sets out at the end of these sessions always kill me!

Standing biceps curls with bar

• 20kg x12
• 25kg x12
• 25kg x10
• 25kg x10

Triceps dip (support)

• 41kg x10
• 36kg x10
• 32kg x10
• 27kg x10

My dips are piss-poor at the moment!

Biceps Curls with Dumbbells

• 30kg x12
• 20kg x12
• 20kg x12
• 20kg x12

Overhead tricep pulls

• 21kg x10
• 21kg x10
• 21kg x10
• 21kg x10

Triceps Pushdown on Cable with Straight Bar

• 32kg x12
• 32kg x12
• 32kg x10
• 32kg x10

Biceps curls with Straight Bar on Cable

• 32kg x12
• 32kg x12
• 32kg x10
• 32kg x10

Abs at the end of session:

Plank

• 45sec/45rest
• 30sec/45rest
• 30sec/45rest
• 30sec

Side Plank

• 20sec/20sec
• 20sec/20sec
• 20sec/15sec
• 10sec/10sec

Finishing with HIIT on Treadmill:

• Light Jogging 5 min (5mph)
• Sprint 30 sec 50% max speed (6.5mph)
• Light Jogging 2 min
• Sprint 30 sec 60% max speed (7.5mph)
• Light Jogging 2 min
• Sprint 30 sec 50% max speed (6.5mph)
• Light Jogging 2 min
• Sprint 30 sec 80% max speed (9.5mph)
• Light Jogging 2 min
• Sprint 30 sec 100% max speed (11.5mph)
• Walking on treadmill 3 min cool down

STEADY-STATE CARDIO

• 20min walk

AFTERNOON

LUNCH

• Protein smoothie (x1 scoop Whey Protein, x1 scoop Naked Pea Protein, x1 banana, grapes, raspberry)

KICKBOXING SESSION

• 45 minutes

I was delayed getting to today’s kickboxing session with Colossus. After a short 3 min warm-up on the elliptical trainer. We did leg swings. Then spent most of the session doing rounds on the bag. Speed, technique and fatigue definitely don’t mix! Colossus will be away for the next couple of weeks so I’ll be left to my own devices for a while. Shadow-boxing, footwork drills and fitness will be the order of the day, I think!

POST WORKOUT

• Protein shake (x1 scoop Vega Vanilla Protein, x1 scoop Naked Pea Protein, water)

EVENING

DINNER

• x1 Salmon fillet, x1 chicken thigh, veg and handful of roast potatoes.