5kgLifter's Log

[5kgLifter]

We just came back from a few days break on Stronsay, which was great and we had really good weather there. I got sunburnt before we went even though it was accidental. On the return journey, I managed to get distracted and turned and fell over the water-tight door step on the ferry, so I have a nice gash on the right leg and some bruises on both legs, in addition to minor grazes as well; pulled my shoulder and arm muscles slightly, and some how managed to pull the quads, probably when twisting. So, today I was at the docs and decided it might be a good idea to check on my tetanus, but it's all up-to-date, so all's good. I did have a good exercise regime today though; I cycled to the docs, then had to cycle into town and back within the hour because of the appointment, and then cycled home, after which we walked back into town and back home...so, I kind of started training today

Although I have minor injuries, I intend training tomorrow.

[Puffin]

Great to hear you had a good break after such a lot of hard work. Sorry you're injured though - you can't seem to take a trick lately!! Just take it easy and be careful getting back into training - you don't want to be out of action for any longer than you really have to be and your body sounds like it's taken a pounding lately, with the medication and all. Hope all goes well from here!

[5kgLifter]

20th July:
Started proper cardio routine again this evening...should have been done this morning, but will be swapping it into correct time slot once the room has been cleared up -- lots of study books to pack away still

I decided to work on footstep rate for gauging workout intensity, and in order to assess how much fitness has suffered, before going into anything intense...so a gentle, non-taxing workout, but demanding enough at the same time.

1 hour cardio, mainly MIT; around 60% was done at a lower rate, with only 40% at a higher rate. Fpm (foot movements per minute) ranged from 180 fpm, 160 fpm, 140 fpm, and very little at <120 fpm.


General routine followed [off the top of my head]
5 mins warm-up (step)
2 mins @180 fpm
2 mins @140 fpm
repeat several times
2 mins @180 fpm
2 mins @ 160 fpm
repeat several times
went all out at 56 minutes and hit 180+ fpm in 50 seconds then crashed and went into the cool-down
varied intensity throughout up to 57 minute mark
cool down 3 minutes @ 140, @120, @100
walk around.

Heart rate taken at intervals and was relatively good throughout, so not particularly concerned.

I really enjoyed that, although now I look like a red indian, which is pretty normal for me, even did as a kid when running around...

All in all, it went well, and the injured leg held out on me, even though I still have a raised bump on the shinbone where I hit it about a month back.


Today:
I actually managed to get my weights routine in this morning, Routine B...and feel really good, a bit drained but good. I was in bed ill all day yesterday, so drained is reasonably acceptable considering. Tonight is yoga and apnea...I've still managed to maintain 2 mins hold, so I will go for an easy round of 1min to 1:30mins later on, but intend to push it back up toward the 3 mins over the next 2 weeks.

Calves have recovered, even though it did take them an entire week, so hopefully cardio will be good tomorrow Although, these days I never really know what's around the corner

Update:


Have decided to use yoga in mornings as a gentle after cardio/weights stretch, so it has been shifted to the other end of the day which also allows me to concentrate fully on the apnea in the evenings.

Considering I've had some cola today, my apnea times are good. I decided on the tester apnea of the past few days to start back at the same table I was using on March 1st 2009, although that seems quite a distance back, it is in fact only 2 tables away from the last table I was working on. Instead of only doing O2 or CO2, I will be doing both for a while to re-establish the apnea.

Tonights maxes, at end of tables, were:

CO2 1:25 mins after 15 second vent
O2 2:15 mins after 1 minute vent

Very reasonable considering the maxes in each table are:

CO2 1:00 min
O2 1:36 mins

Apnea workout lasted around 45 minutes in all.

[5kgLifter]

45 minutes relaxed cardio this morning...body is sore all over from the weight training yesterday

[5kgLifter]

I've been out of things for a while due to dealing with illness and celebrations but am hoping that from this point on I can get back into the swing of my exercise. I enjoy exercise because I get to reach my goals every time.

Just a brief overview this time: I lost 1 lb this week, although I only did one session of cardio and a few very easy sessions of apnea...but the weight loss was from Friday to Sunday, also a good thing, so I might have lost a couple of pounds this week in reality

Friday because that's when I decided to do a weigh-in and measurements for a new starting point...I'm not "overweight" in the sense of gross, but could do with losing at least 7 lbs, 14 lbs at most, if muscle is retained, since the muscle that I gained took me to 9st 7 lbs before...so 14 lbs loss would be great. 7 weeks estimated time for the loss. However, weight (fat loss, I should say) is not my motivator, getting in better shape and feeling fitter than I do at the moment is my main motivator...mostly because with the to and fro of life that motivation won't wane as much as it would if it were based solely on weight loss.

I have deliberately split my workout into half a session of weights and half a session of cardio at each workout; I used to do all weights one day and cardio was on a seperate day...but I found some research and want to see what happens and how the body responds to this set-up...I should know in a few weeks.

[5kgLifter]

Repeated last night's CO2 table so that I can get back into the swing of the CO2 set-up...too close to meals or exercise and it was a struggle, so I will take it back to a separate time away from exercise sessions, unless they are entirely apnea based sessions.

Plan:
Base of 12,200 kg
Expected base of 15,500 kg (which is what I was doing before)
Limit of 31,000 kg
anything below 12,200 kg when out of sorts or recovering from illness

I plan to start with 12,200 kg for a week, then add more in on a day to day, or week to week basis, as and when I feel it is right up to a limit of 31,000 kg in any one week, excluding bodyweight exercise variables, since IMO they can't be calculated accurately.

Cardio will take the base form of 2.5 hours per week, with an additional hour walk (as desired) gradually building up to 5 hours plus an additional hour walk as desired, and dependant on weather especially in winter.

The volumes lifted weekly are not overly high because this is not for hypertrophy but for generalised fitness and endurance, although there may be some hypertrophy, but I'm not expecting it to be much. The plan has worked in the past so I'm confident that it will be beneficial again.

Only the volume lifted will be entered in here each week, because I already list an exercise by sets/reps out on a sheet and I can't be bothered to do it twice, but this log will give me a running detail of volume intensity from week to week which will compliment my home log and give me an at a glance idea of how things are progressing one way or the other.

I will be inserting a week or two's break between now and Christmas and then it should fall perfectly for another break over the Christmas/New Year period

[5kgLifter]

Minor alteration, major improvement in CO2 table.

Yesterday (after evening meal and exercise)

2:00 vent 1:00 hold
1:30 vent 1:00 hold
1:15 vent 1:00 hold
1:00 vent 1:00 hold
0:45 vent 1:00 hold
0:30 vent 1:00 hold
0:20 vent 1:00 hold
0:15 vent 1:00 hold
0:15 vent 1:30 hold

Today (empty stomach and early morning)

0:15 vent 1:00 hold
0:15 vent 1:00 hold
0:15 vent 1:00 hold
0:15 vent 1:00 hold
0:15 vent 1:00 hold
o:15 vent 1:00 hold
0:15 vent 1:00 hold
0:15 vent 1:00 hold
0:15 vent 2:00 hold

In today's table there was no warm-up hold required to hit 1:00 so I just continued the 15 secs vent, and did not attempt to take it further than 1:00 hold until the last of the normal 8 round sequence even though things felt great...to hit 2:00 mins on a CO2 table after only 15 secs vent and 8 rounds in addition to coming back from a lay-off felt great!

It just shows what a small tweak can do to for any routine.

[5kgLifter]

12,200+ kg target for weights achieved.

Cardio sucked at 1 and a half sessions, but this was due to working out optimal step height after leg day and so forth, so next week should be okay.

Apnea *4 CO2 sessions, impressed with final session.


1 lb weight loss this week, which is good. Although cardio did not come off as expected, for me it's more important to maintain the weights sessions over cardio anyway...cardio, however, should build up next week; Saturday walk complete, 4 miles in 45 minutes. CO2 sessions were good because now I have a base time of day for the best progress, in addition to realising that after meals is not a good option and hinders progress in a very big way. All-in-all, this week has been a breaking in week and has allowed me to just make minor adjustments to the times that workouts/apnea is done, the manner in which each is done, and the position (important for apnea) and step height etc. Next week, the weights will be upped, since the body has handled this week well. I'm hoping cardio will be fully up and running too.

There could be a set-back, as I have my specialist appointment through, so it is time to reduce the meds so that I know one was or the other at the appointment whether I still need the meds or not...it's the only way to know for sure, even though I don't fancy an "attack" because I know it will knock me out for an entire week, but I have to do this so that I know and can inform the specialist of any problems...fingers crossed.

[5kgLifter]

Having a nice lazy-ish day today, although did not hit the sack until 3am so I'm not exactly energised for exercise. My muscles still have a nice ache from last week's workouts which is a good sign. I was going to split my exercise sessions to twice a day, but taking a really hard look at it, I realise I don't want to be exercising twice a day...I'd rather do apnea sessions in the morning and concentrate on weights and cardio in the evening, so I made some last minute alterations to my routine yesterday too.

I've made loads of modifications over the past few weeks, and then even designed the routine and overhauled it several times, but as long as it's for the good, I'm okay with the fact that I have continued to tweak it until I feel comfortable with it...better that than having to psyche up to working out twice a day and letting exercise eventually fall by the wayside due to lack of interest in the way I set it up initially

Ready to roll tomorrow, but since the body is still recuperating, that's not a big deal...the extra day's rest today will be good for me.

[5kgLifter]

Tonight's session was hellish, in a fun way I may have to start consuming an isotonic drink since I ended up with cramp in both feet, which lasted for about 30 minutes after I'd finished, but I didn't notice it until I stopped exercising...very odd.

I found a decent homemade "recipe" from the paraolympic team site, so I'm gonna use that; I don't want to buy expensive drinks just for workouts...and I'll see how it goes during my next session