The truth!

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Measurement Day 10 - 2010-03-05

Waist: 91cms

Body weight: 82.4Kgs

Took the measurements a day early this week - usually do it on a Saturday after getting out of bed, but today is Friday and I'm off to a wedding today, so doing it in advance. Quads feel kind of tight last night and this morning. This is the first proper session since the New Year - have a big weekend ahead - wedding today, my fiance's Dad's birthday party tomorrow evening, and a Christening on Sunday. Going to try get out on the bike for a spin tomorrow, but that's only about 50/50 at this stage and very much depending on how tonight goes. I won't be drinking for the sake of it, but I haven't seen this bunch of mates since Christmas, and if it's all going well and everybody is enjoying themselves then I'll cut loose like everyone else and take the weekend off - I fecking deserve it!

joker77

Training

Cycle in - 7.5kms, 20mins

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 7.5kms, 20mins

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Went over to the gym at lunchtime with the intention of doing an upper body session, but felt kind of tired so opted for the swim/steam room/sauna/jacuzzi instead. Was kind of a half rest week this week, to continue until after Paddy's Day as I'm away with work in Madrid on Monday/Tuesday.

Wanted also though to conserve a little energy, am going on a long cycle tomorrow. Haven't decided if it's the trip out to Baltinglass I've been doing the last few times, or if I'll be venturing up the mountains. Will take a look now and see if there's a Boards spin going on in the morning, haven't been on one yet but planning to start soon.

joker77

Measurement Day 11 - 2010-03-13

Waist: 91cms

Body weight: 82.4Kgs


Cycle

82Kms
3.22 hrs

Enniskerry, Roundwood, Sally Gap, Brittas, home.

It was good to make a start on the hills. There was one after Enniskerry before Roundwood that nearly killed me though! Stopped about 2/3 of the way up and just collapsed on the ground for a minute, heart about to explode in my chest. Walked the rest of it Stopped for a coffee and a bar of chocolate then in Roundwood, before deciding to tackle the Sally Gap. Didn't really know what to expect, was my first time over it. Again a couple of those hills were very tough so had to walk them. The scenery was fantastic though, was stopping here and there to take pictures. Overall a good spin, could have stayed out for longer but wanted to get home for the rugby (I know, that's an easy excuse to get out of it isn't it?).

joker77

Measurement Day 12 - 2010-03-20

Waist: 91cms

Body weight: 82.4Kgs


Cycle

51Kms
2.03 hrs

Enniskerry, Bray

Had planned on heading up to Laragh and doing a longer spin, but after the climbs past Enniskerry I started to feel nauseous, so had to turn back. Came back via Bray. Had been unwell on Wednesday in Madrid, vomitting a few times after waking up, and wasn't great on Thursday either, but felt I'd be ok today - was wrong though.

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym
Deadlift - 100Kg
Bench - 60Kg
Lateral Raises
Dips - x5 (couple of sets)
DB Curls
Ab Crunches

Cycle home - 10kms, 30mins

Back in the gym after a couple of weeks break, due to being away and then being sick (and then being lazy! ). Today wasn't a full session, forgot my chalk for the deadlift, and was easing back in again.

Have decided to lay off the Squats for the next few months as I ramp up the training for the Wicklow 200. Have signed up for Stephen Roche's Tour de Cure on the 8th May - a 100 km sportif, so that should be a bit of fun and will gently ease me into riding in a bunch. With the increase in cycling, I'm laying off the Squats to allow the legs more recovery time. Will still do Deadlifts for now and see how I get on with them, the rest of the gym work will just focus on upper body.

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins


A little stiff today in the lower back muscles, chest and arms, after the workouts yesterday. It's to be expected after taking the couple of weeks off, feels good to have a little bit of DOMS again! ha.

Before I took the break I'd started doing push ups a few times a week - whenever I got off the bike after commuting home. I've also invested in a doorway chin up bar, so I'm going to get into this routine a few times a week - when I get off the bike I'll do 3 sets of press-ups, pull-ups, and DB Curls. I started yesterday so that's why I'm a little more stiff than if I'd just done the gym session at lunchtime, but as I say it feels good. At the moment I'm at about 30,30,20-25 pushups which is grand - that'll increase naturally. My pull ups are bad though, can only manage 4 or 5 in a set - so will be hoping to see that increase seeing I'll be doing them more regularly.

joker77

Training

Cycle in - 7.5kms, 20mins

Gym
Press - 30Kgs
Chins - 30
CG Bench - 40Kg
Curls

Light swim / Steam Room / Sauna

Cycle home - 10kms, 30mins

Going to record the chins and dips from now on as a total number done.

joker77

Measurement Day 13 - 2010-03-27

Waist: 90.5cms

Body weight: 81.6Kgs


Cycle

92Kms
3.50 hrs

Enniskerry, Newtown Mount Kennedy, Slaughter Hill, Roundwood, Sally Gap, Britas, Terenure, Home

The figures are an estimate - my bike computer packed it in. Was my first spin with the Boards crew - well enjoyable, and will definitely be doing it again. Ddin't make it all the way up Kippure again, had to stop and walk the end. Apart from that the legs felt good, was a decent spin up the hills today.

joker77

Training

Cycle in - 7.5kms, 20mins

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym
Deadlift - 100Kg
Bench - 60Kg
Lateral Raises
Dips - x5 (couple of sets)

Cycle home - 40kms, 1hr 30mins

joker77

Training

Gym
Press - 30Kgs
CG Bench - 40Kg
Curls
Ab Crunches

Swim, Steam Room, Sauna

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Measurement Day 14 - 2010-04-03

Waist: 90cms

Body weight: 80.6Kgs


Cycle

116Kms
4.40 hrs

Tallaght, Britas, Sally Gap, Laragh, Roundwood, Bray, Dun Laoghaire, Town, Rathmines, Home.

Down a kilo from last week - did a bit more training but I'd say it's down to missed meals.
Good spin today, legs felt good and could have gone for longer, but it started pissing down when I got into town so just came home. Up to the Sally Gap from Britas was tough, but made it without having to stop.

joker77

Training

Cycle in - 7.5kms, 20mins

Gym
Deadlift - 110Kgs (2 sets) 100Kgs (2 sets)
Bench - 60Kg
Lateral Raises
Dips - x5 (1 set)
DB Curls (half hearted, tired after the weekend)
Ab Crunches

Cycle home - 55kms, 1hr 50mins

I think with my weight coming down and eating less, it's harder make increases in the weights in the gym. I'm happy enough though if I can keep it up with at least 2 sessions a week, until after the Wicklow 200. After that, if I like I can start eating seriously again and trying to gain muscle mass.

joker77

Training

Cycle in - 7.5kms, 20mins

Gym
Press - 30Kgs
Chins - 25
Smith Press - 30kgs
CG Bench - 40Kg
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Training

Gym
Swim, Steam Room, Sauna

joker77

Measurement Day 15 - 2010-04-10

Waist: 89cms

Body weight: 80.1Kgs


Cycle

118Kms
4:35 hrs

Tallaght, Brittas, Sally Gap, Laragh, Roundwood, Newtown Mount Kennedy, Greystones, Bray, Dun Laoghaire, Town, Rathmines, Home.

Decent training spin today with a good bit of climbing

joker77

Measurement Day 16 - 2010-04-18

Waist: 90cms

Body weight: 80.4Kgs


Cycle

136Kms
4:44 hrs

Tallaght, Blessington, Baltinglass, Tallaght, Town, Sandymount, Blackrock, Home

joker77

Training

Gym - Pull Session
Deadlift - 100Kgs
Chins - 25
Bent Over DB Row - 22.5Kgs
Seated DB Curls - 7.5Kgs
Ab Crunches

Have decided to switch up the training in the gym, and just rotate a pull and a push session. Because of the increase in cycling, the legs need the rest so the Squats are on hold. I'll continue with the Deadlift for now.
Basically the pull session only involves pull type movements - Deadlift, Chins, DB Row, Curls etc, and the push session will be push types - Bench, Press, Close Grip Bench, Seated Smith Press, Incline Bench, things like that. I'm hoping to get back to 3 times a week in the gym, so this will rotate nicely.

joker77

Training

Cycle

52Kms
1:54 hrs

Enniskerry, Bray, Town, Home

joker77

Training

Gym - Push Session
Bench - 55Kgs
Press - 30Kgs
Close Grip Bench - 40Kgs
DB Bench - 17.5Kgs each
Lateral Raises
Ab Crunches

joker77

Measurement Day 17 - 2010-04-24

Waist: 89cms

Body weight: 79.2Kgs


Cycle

121Kms
4:50 hrs

Dundrum, Enniskerry (not the main road), Sally Gap, back over Sally Gap to Roundwood, Ashford, Newcastle, Bray, Town, Home

Decent spin with some good climbing

joker77

Training

Gym - Pull Session
Deadlift - 100Kgs
Bent Over DB Row - 20Kgs
Lat Pulldown - 100
DB Curls
Ab Crunches

Cycle

53Kms
2:02hrs

Dundrum, Glencullen, Enniskerry, Bray, Town, Home

joker77

Training (yesterday)

Gym - Push Session
Bench - 55Kgs
Press - 30Kgs
Close Grip Bench - 40Kgs
DB Bench - 40Kgs
Smith Overhead Press - 20Kgs + bar
Ab Crunches

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 100Kgs
Chins - 30
Bent Over DB Row - 25Kgs
Lat Pulldown - 100
DB Curls
Ab Crunches

Cycle in - 10kms, 30mins


Cycle - 29kms, 1hr 10mins

joker77

Measurement Day 18 - 2010-05-16

Waist: 88.5cms

Body weight: 79.4Kgs

Calf is injured the last couple of weeks, starting to annoy me at this stage. Went to go for a spin on the bike there - calf just doesn't feel right still. Have been to the physio twice - he needled it both times but it doesn't seem to have sorted it. It's touch and go now whether it will have healed enough and I can get enough training in for the Wicklow 200. It's looking more likely I'll be doing the 100 this year...

joker77

Training

Cycle

28Kms
1:01 hrs

Up to Enniskerry and back

Great to get back out on the bike - has been too long. The calf/knee is still not right, been to the physio who originall thought it was tight bands in the calf, but after these were sorted and the issue was still there - he now thinks is nerve related. Getting a bike fitting done on Friday, so will see if that turns up anything

joker77

Measurement Day 19 - 2010-06-05

Waist: 88.5cms

Body weight: 79.1Kgs


Training

Cycle

62Kms
2:20 hrs

Up to Enniskerry, on to Roundwood, then home.

Calf / knee isn't too bad, I reckon it'll hold up for the WW100 next weekend.

Got the bike fitting yesterday, nothing significantly out of whack which was good news

joker77

Training

Cycle

29Kms
1:02 hrs

Up to Enniskerry and back

joker77

Training

Cycle

100Kms
3:35 hrs

Wicklow 200 - did the 100 route - 28km/h - happy with that

joker77

Training

Gym - Push Session
DB Bench - 35Kgs
Press - 27.5Kgs
Bench - 40Kgs
Ab Crunches (light)

Just getting back on the horse...

joker77

Training

Cycle

29Kms
1:01 hrs

Up to Enniskerry and back

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Training

Cycle

28Kms
1:04 hrs

Up to Enniskerry and back

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Chins - 15
Bent Over DB Row - 25Kgs
Lat Pulldown - 90
DB Curls
Ab Crunches

Cycle in - 10kms, 30mins

joker77

Training

Cycle in - 10kms, 30mins

Gym - light cardio 40mins - skipping / punchbag

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 50Kgs
Press - 25Kgs
Ab Crunches

Cycle in - 10kms, 30mins

Arms hanging off me at this stage - they're out of shape!

joker77

Training

Friday

Chins - 15
Bent Over DB Row - 25Kgs
Squat - 40Kgs
Deadlift - 60Kgs
DB Curls
Ab Crunches

Today

Bench - 50Kgs
Press - 30Kgs
Close Grip Bench - 40Kgs
DB Bench - 35Kgs
Smith Overhead Press - 20Kgs + bar
Ab Crunches
Swim / Steam Room / Sauna / Jacuzzi

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 80Kgs
Chins - 20
Bent Over DB Row - 25Kgs
DB Curls
Ab Crunches

Cycle in - 10kms, 30mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - cardio 50mins - skipping / punchbag

Cycle home - 10kms, 30mins

joker77

Training

Gym - Push Session
Bench - 50Kgs
Press - 30Kgs
Close Grip Bench - 40Kgs
DB Bench - 35Kgs
Ab Crunches

Cycle

52Kms
2:06 hrs

Up to Enniskerry, Bray, Home

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Measurement Day 20 - 2010-07-02

Waist: 88cms

Body weight: 78.9Kgs

Just thought I'd take the measurements this morning to see where I'm at. Definitely still feeling pretty light these days. Have started back in the gym the last couple of weeks - want to put in a good couple of months training both on the bike and in the gym, have a holiday in the sun at the start of September, so would like to look well for that. A bit vain I know, but who doesn't want to look their best when you're strolling round in a pair of shorts?

joker77

Training

Gym - Pull Session
Deadlift - 100Kgs
Chins - 20
Bent Over DB Row - 27.5Kgs
Lat Pulldown - 100
DB Curls
Ab Crunches