The truth!

joker77

Training

Cycle

28Kms
1:01 hrs

joker77

Training

Cycle

89Kms
3:07 hrs

Blessington, Lakes, Lacken

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 100Kgs
Chins - none - bar busy
Lat Pulldown -100
Bent Over DB Row - 25Kgs
DB Curls
Ab Crunches

Cycle in - 10kms, 30mins

joker77

Training

Gym - Swim, Steam Room, Sauna

Cycle in - 8kms, 25mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 60Kgs
Press - 35Kgs
Squat - 50Kgs
DB Bench - 50Kgs
Close Grip Bench - 40Kgs
Ab Crunches

Cycle home - 6kms, 20mins

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Training

Gym - Pull Session
Deadlift - none - lets too stiff from squats
Chins - 24 (6 sets)
Bent Over DB Row - 25Kgs
Lat Pulldown -100
Side Lateral Raises
DB Curls
Ab Crunches

joker77

Training

Cycle

97Kms
3:54 hrs

Slaughter Hill, Roundwood, Laragh, Sally Gap

joker77

Training

Cycle

55Kms
2:25 hrs

Greystones, Enniskerry

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 60Kgs
Press - 35Kgs
Squat - 50Kgs
DB Bench - 50Kgs
Close Grip Bench - 40Kgs
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Training

Gym - Skipping, Punch bags (45 mins)

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 100Kgs
Chins - 27 (6 sets)
Bent Over DB Row - 27.5Kgs
Lat Pulldown - none (busy)
DB Curls
Ab Crunches

Cycle in - 10kms, 30mins

joker77

Had planned on cycling out to work in Leixlip today, but the calves feel pretty tight so I thought I'd have a rest day in advance of the weekend. The training is going well at the moment, I feel happy with it, just have to keep it up now till the end of the month and then try as do as much as I can in December.

joker77

Training

Gym - Push Session
Bench - 60Kgs
Press - 35Kgs
DB Bench - 50Kgs
Tricep Pushdown - 35
Ab Crunches

joker77

Training

Cycle

63Kms
2:45 hrs

Enniskerry, Roundwood, Sally Gap, Stocking Lane

Feel really tired out there today, was tough going the whole time

joker77

Training

Cycle

85Kms
3:22 hrs

Greystones, Roundwood, Enniskerry

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 100Kgs
Chins - 29 (6 sets)
Bent Over DB Row - 27.5Kgs
Lat Pulldown -100
DB Curls
Ab Crunches

Cycle in - 10kms, 30mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 65Kgsx2, 60Kgsx4
Press - 35Kgs
Squat - 50Kgs
DB Bench - 50Kgs
Close Grip Bench - 42.5Kgs
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Training

Gym - Pull Session
Deadlift - 100Kgs
Bent Over DB Row - 27.5Kgs
Chins - 27 (6 sets)
DB Curls
Lat Pulldown -100
Ab Crunches

joker77

Bit of a sore throat at the moment, taking a little break.

joker77

Well, it's New Year's Eve, time for a small review of the year:

Cycling: Did my first cycling event this summer - the Wicklow 100. I had been training for the 200, but a pain in the back of my knee caused me to reduce my training in the month leading up to it - so I didn't feel I was quite ready for the 200. The 100 was great, really enjoyed the day. Since then I put in some good months training in July to October, up till mid way through November - haven't been on the bike since then, mainly due to the weather. In total last year I cycled 5,768.50 kms - I'd been hoping to hit the 6k, and really should have - I'm hoping the weather stays as it is now and I can get back on the bike in January and get back into the training. I'll hopefully be back with Orwell and push on from there.

On the gym side, progress was good and steady - when I was keeping it regular. Starting back in early January I'll be hitting the gym at lunchtimes in work as usual, will try to keep the 3 day split with weights.

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 50Kgs
Press - 30Kgs
Squat - 20Kgs
DB Bench - 40Kgs
Close Grip Bench - 40Kgs
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 7.5kms, 20mins

Cycle in - 23kms, 57mins

joker77

Training

Gym - Pull Session
Deadlift - 80Kgs
Chins - 21 (6 sets)
Lat Pulldown - not done
Bent Over DB Row - 25Kgs
DB Curls
Ab Crunches - not done

joker77

Measurement Day 1 - 2011-01-08

Waist: 92.5cms

Body weight: 82.2Kgs


Cycle

28Kms
1:05 hrs

Enniskerry

Back in the saddle, and back to the measurements to start to look at progress. Starting point this time is 82.2 kgs - I weighed myself at one stage over Christmas and it was around 84, so with this week eating right and exercising I've knocked the first kilo off handy enough. The aim is over the next couple of months to get back down to 79 or thereabouts - under 80 anyway. The backside was sore after being back on the bike on Tuesday - Wednesday wasn't pleasant, but it's more or less better now. The legs were still stiff today after the Squats on Tues, will have to have a think about whether or not to include the Squats - they'll definitely slow progress on the bike for a while.

joker77

Training

Cycle

82Kms
3:20 hrs

joker77

Training

Gym - Push Session
Bench - 55Kgs
Press - 30Kgs
Close Grip Bench - 40Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 32.5
Ab Crunches

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 90Kgs
Chins - 25 (6 sets)
Bent Over DB Row - 27.5Kgs
Lat Pulldown -100
DB Curls
Lateral Raises
Ab Crunches

Cycle in - 10kms, 30mins

joker77

Training

Cycle

51Kms
1:59 hrs

Enniskerry, Bray, Dun Laoghaire, Ballsbridge

joker77

Measurement Day 3 - 2011-01-15

Waist: 91cms

Body weight: 81Kgs

Training

Gym - Push Session
Bench - 55Kgs
Press - 30Kgs
Close Grip Bench - 40Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 32.5
Ab Crunches

Have been on a raw food diet since Thursday - energy levels are low as I'm off sugar and coffee, but the weight is definitely shifting. Yesterday was tough, caffeine withdrawal, and was pretty tired this morning - but I'll stick at it for the week I'd say. Was thinking yesterday I'd pack it in after the weekend, but the measurements this morning made me feel a whole lot better about it.

joker77

Training

Cycle

84Kms
3:28 hrs

Valleymount, Blessington

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 90Kgs
Chins - 29 (6 sets)
Bent Over DB Row - 27.5Kgs
Lat Pulldown -100
DB Curls
Lateral Raises
Ab Crunches

Cycle in - 31kms, 1:09 hrs

joker77

Training

Cycle

30Kms
1:19 hrs

Glencullen, Viewing Point

Climbing was tough, good to get back up the hills though. Freezing out there and a lot of frost on the roads still at nearly 1 o'clock, didn't want to go any further - too cold.

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 60Kgs
Press - 35Kgs
Close Grip Bench - 42.5Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 40
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Measurement Day 4 - 2011-01-22

Stomach: 89.5cms

Body weight: 80Kgs

Training

Gym - Pull Session
Deadlift - 100Kgs
Chins - 32 (6 sets)
Bent Over DB Row - 27.5Kgs
Rope Pulldown
DB Curls
Lateral Raises
Ab Crunches

Measured again - weight still coming off and 1.5 cms off the stomach, happy with that. Have eased back into the normal diet now - just trying to eat as clean as possible, no junk if I can help it. I'm staying off bread and dairy for the time being as well, so the average work day consists of this:

Breakfast 8am: Porridge oats, scoop of whey, teaspoons of linseeds, wheatgerm, honey + water. 2 x Udos oil tabs, 4 x spirulina, 1 x folic acid (to keep the cold sores away)
9am: Coffee in work
1pm: Protein shake after gym workout
2pm: Lunch - some salad, maybe tin of tuna / sardines with it
3pm: Coffee
4pm: Piece of fruit or 2
7pm: Dinner - potatoes, veg, fish
Maybe a few nuts later, trying to kill the evening snacking

Feel good this week, training is going well, weight is good, feel fresh. Big cycle with Orwell tomorrow, might give the fast group a lash again - have been going with the step up group since the New Year - but they mostly turn out to be beginners groups at a slowish pace. Will see how many are there tomorrow and what the groups are working out like.

joker77

Training

Cycle

108Kms
4:11 hrs

Saggart, Rathcoole, Punchestown, Dunlavin, N81, Home

joker77

Training

Gym - Push Session
Bench - 60Kgs
Press - 35Kgs
Close Grip Bench - 45Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 40
Ab Crunches

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 100Kgs
Chins - 33 (6 sets)
Bent Over DB Row - 27.5Kgs
Lat Pulldown -100
DB Curls
Lateral Raises
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 24kms, 61mins

Cycle home - 24kms, 61mins

joker77

Measurement Day 5 - 2011-01-28

Stomach: 89.5cms

Body weight: 79.4Kgs

Weight down another little bit (0.6kgs), stomach levelled out. Had a few pints last Sunday night, and have had a couple of treats this week, so all in all didn't expect the figures to be too different. Happy though.

Heading to Germany today till Monday, so training is getting a little break. The legs probably need it - the cycle to Leixlip and back was tough on them yesterday.

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 62.5Kgs
Press - 35Kgs
Close Grip Bench - 45Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 40
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Training

Gym - Pull Session
Deadlift - 100Kgs
Chins - 35 (6 sets)
Bent Over DB Row - 30Kgs
Lat Pulldown -100
DB Curls
Lateral Raises
Ab Crunches

joker77

Measurement Day 6 - 2011-02-06

Stomach: 88cms

Body weight: 78Kgs

Had an all nighter on Friday night, and didn't eat a whole lot yesterday, might explain the 1.4Kgs loss. No cycling this morning - too windy out there and still a little wrecked.

joker77

Training

Gym - Push Session
Bench - 65Kgs
Press - 35Kgs - fail

Too tired

joker77

Measurement Day 7 - 2011-02-13

Stomach: 89.5cms

Body weight: 80.5Kgs

Sick last weekend, and most of the week, only getting fully over it now - so training took a back seat. Got new wheels for the bike (Mavic Ksyrium Equipe), last Thursday week - but it was far too windy to head out.

Was in Madrid during the week, eating rubbish so the weight is up a little again. No worries though, will put the eat down again from this week and get back training.

Training

Cycle

81Kms
3:10 hrs

Bray, Roundwood. Couple of climbs to sort the men out from the boys - found them tough - all those cigarettes over the last couple of weeks I really felt in my chest. Will be packing that in again, clean out the chest.

joker77

Training

Gym - Push Session
Bench - 62.5Kgs
Press - 35Kgs
Close Grip Bench - 47.5Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 45
Ab Crunches

joker77

Training

Gym - Pull Session
Deadlift - 100Kgs
Chins - 34 (6 sets)
Bent Over DB Row - 30Kgs
Lat Pulldown -100
DB Curls
Lateral Raises
Ab Crunches

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 65Kgs
Press - 35Kgs
Close Grip Bench - 50Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 45
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Measurement Day 8 - 2011-02-20

Stomach: 88.5cms

Body weight: 77.7Kgs

Training

Cycle

46Kms
1:37 hrs

Had a sore throat waking up, didn't feel the best. Went with the fast group, shouldn't have, had to turn around after an hour - got killed on a small climb. Feel a bit rough now, coming down with a cold I'd say.