5kgLifter's Log

[5kgLifter]

Well, triceps ache a bit, so that's good; quads still ache, but are now recuperating. So, both of those exerciese are at the correct weight load.

Calves feel nothing after the bashing they got so, the weight load needs to be increased next time around. The back doesn't feel achey as such, but it doesn't feel entirely as if it wasn't touched, unlike the calves, so that will need a slight upping of the weight load. Calves need a really good kick up the butt

[5kgLifter]

Chest day went well. Although I'm only half way through this split, I'm not that sure I'm enjoying it or getting as much out of it as I would if I'd stuck with my old routine. I am seriously considering swapping back to my tried and tested routine, old it may be but I at least feel like I'm doing more and getting less DOMS that means they don't affect cardio workouts. DOMS, I don't mind, I feel that I've had a good workout that way...but when they start interfering with cardio days on a regular basis that's not good, and especially since I'm using lower weight loads at the moment which indicates the body is actually doing less work in total.

It doesn't make sense that a split gives me less in terms of exercise yet a full body routine feels great and gives the body a better workout. Maybe it's because I did a full body workout for years, but all the various splits that I've tried just feel incomplete in some way even though they are intense at the same time. I'm deciding whether to just revert back to the M/W/F full body routine which gives me a better all-round workout and is more intense on the muscles without feeling more intense at the same time.

CO2 table variation that was followed this week:

2:00 mins vent 1:00 min hold
*0:15 secs vent 1:00 min hold
*0:15 secs vent 1:00 min hold

* Cycle continued for 30 mins.

I vary the CO2 and O2 table once in a while for a bit of difference, as you all know by now, and for fun. It's also handy when I can't be bothered to deal with longer holds and yet still allows for a good duration of breath holds but throughout a longer time period. It helps with stamina and improving how the body responds to CO2 build-up in a different way. And, I did this in the evening after I'd been drinking cola call it an experiment that proved how cola drinks (caffeine) affects heart rate in a bad way where exercise is concerned

[Trusylver]

It shouldn't take long before you adapt and not suffer from DOMS as much with the new routine

what are you doing to assist recovery after your workout ?

[5kgLifter]

Originally Posted by Trusylver

It shouldn't take long before you adapt and not suffer from DOMS as much with the new routine

what are you doing to assist recovery after your workout ?

Normal assist recovery plenty of stretching. However, I reckon the full body is a better option for me, since I was out of it for over 24 hours with a cluster headache, and when they occur they throw my schedule out completely; at least with the 3 day full body I can generally get a good workout in even if I've had a couple of bad days...I don't lose as much time and the body still gets a good workout in.

In fact, it was because of yesterday and last night, and the night before, that I have made a decision to stick with the full body for my own benefit...it made me realise that the full body rotuine is at least more adaptable to my health issues, whereas the splits keep getting in the way, in the sense of missed days always end up being a juggling process...with the full body it's just a matter of carrying on and just missing one or two workouts depending on how bad the week has been.

Even though Monday was bad (and I should have stayed in bed) and Tuesday was horrendous (forcing me to remain in bed), I'm out of bed today but it did highlight to me that the full body is workable in my position, whereas the split routines are more problematical. It's a shame really, but I'm gonna be sensible and stick with what works...at least I gave it a try, several times.

DOMS, I'm okay with, I actually like them because I feel they indicate a good workout...as long as I don't overdo it that is

[Trusylver]

for most people a 3 day full body workout is the best option , too many people get caried away with spit routines when they don't need it and don't know how to set it up correctly in the first place to avoid over training.

i am glad your feeling better after a bad couple of days

[5kgLifter]

Originally Posted by Trusylver

for most people a 3 day full body workout is the best option , too many people get caried away with spit routines when they don't need it and don't know how to set it up correctly in the first place to avoid over training.

i am glad your feeling better after a bad couple of days

That's true, I've seen loads of split routines set up by newbies that have no idea about arrangement of muscle groupings. I tried several out of magazines and from some sites and then devised my own, but none of them were enjoyable.

Since I'm only in it for fitness and it worked great before, I think I'll look forward to getting back to it; I have my sheet written out ready. Strangely I always made gains on it as well, which a lot say is impossible.

Should be back to it on Monday

[5kgLifter]

Stayed up late watching the X-Factor, I know, I must be mad . Anyway, I figured I'd use the time to do some breath-hold training too. So, yesterday's breath-hold routine:

(Started at 2:30am this morning when it was nice and quiet)

0:15 secs vent 0:45 secs hold
continued for a duration of 45 minutes

0:15 secs vent 1:00 min hold
continued for around 15-20 minutes

0:30 secs vent 1:30 mins hold
continued until just before 4am

1:00 min vent 2:00 mins hold (very last hold, for fun)

Last hold was good because it was after a 1:00 min vent which I normally do at least 1:30 to 2:00 min vent for a 2:00 min hold. The above was a mixture of CO2 and O2 training which was nice, and done on an adlib basis.

Routine lasted 1 and a half hours, and was very relaxing, finished at 4:00am this morning, then hit the sack

[5kgLifter]

I did a similar routine to the above post, for a couple of days, but not at the same time of day . I needed to relax, and it seems to get me into a nice meditative state and inwardly focussed. Wednesday I have to travel to a hospital appointment which means a 6am start, taxi, plane, bus, and then a 2-hour medical test to undergo pretty much as soon as I step through the hospital doors and then to top it all, I have to hang around until my 6pm flight. The test isn't exactly nice and all information from the hospital etc indicates I could feel extremely unwell after it , needless to say, I'm not looking forward to it, so I need to just do whatever I can to relax at the moment, hence just taking time to meditate through extensive breath training.

[5kgLifter]

First, the idiots who booked my ticket, spelled my name wrong, so it was touch and go if they would let me travel, but it was the NHS so they let it go; another complaint for me to write Then the bra clasp set off the alarms at the airport To top the day, everything seemed to be running to a tight schedule or late all day: the bus got me to a 10am appointment 5 minutes late, thankfully the staff had not taken the next patient in, although they wouldn't have arrived until midday which is when my appointment would have finished. The bus hit every red light in Aberdeen, Sod's Law! Then the plane back this evening was delayed by bad weather....nice bumpy rides both ways in the aluminium tin cans they call aeroplanes

My first meal was at just gone midday, fortunately I wasn't feeling sick after the 2-hour long test...which did surprise me almost as much as it did the staff. So, when I got back this evening I filled up on chips, chicken kievs, onion rings, and a bap...all the bad stuff

Hopefully it's my last Aberdeen trip for a while, next appointment is up here and will only take 10 minutes to get to, 20 minutes at the most.

I'm looking forward to getting back into training seriously now, since I was putting it off slightly until I'd had today's test mostly because I didn't want to risk being ill on the day.



Anyway, I got back after a 13-hour round trip to my hospital appointment, and surprisingly I don't feel too bad, so I figured I'd catch up on the forum and then get back to full training Friday.

I never slept well, the night before, so I was shattered, but am slightly recuperated today.

[5kgLifter]

New, longer table for my O2 sessions:

00:00 vent 00:20 hold
01:00 vent 00:30 hold
01:00 vent 00:45 hold
01:00 vent 01:00 hold
01:00 vent 01:15 hold
01:30 vent 01:30 hold
01:30 vent 01:45 hold
02:00 vent 02:00 hold (easy: always done)
02:00 vent 02:15 hold
02:00 vent 02:30 hold (not bad: occasionally done)
02:00 vent 02:45 hold
02:00 vent 03:00 hold (already reached once)
02:00 vent 03:15 hold
02:00 vent 03:30 hold
02:00 vent 03:45 hold
02:00 vent 04:00 hold
02:00 vent 04:15 hold
02:00 vent 04:30 hold
02:00 vent 04:45 hold
02:00 vent 05:00 hold (target for this year)

Total training time, when done from start to end, is around 90 minutes.

The above is a progressive O2 table which means I can start on the 4th hold in instead of starting on the first one, depending on what I decide to do at each session. It should keep me busy for the rest of the year, and since my initial (very first) hold was 25 secs and that has increased by 600% over the course of 5 weeks, and that my new basic hold time is 1:00 min that indicates there is room to hit the 5 min mark or even beyond if I take things easy.