Powerful Beyond Measure

LaHaine

A new log to signify a bit of a new start.

For the next few weeks/months this is really going to log all my gym work outs and then a bit of interval training too and some middle distance running. It may appear at times that I'm doing more weights than running but long term this is all geared towards a triumphant return to the Dublin marathon so bear with me.

My previous log detailed my marathon and Gaelforce West training. Gaelforce West was great, as for the marathon, the less said the better.

I'm now living/working in Australia and have joined a gym a couple of weeks back. I'm getting back into the swing of weights etc. and its a lot easier to run on a treadmill here than outside, the humidity is a killer.

So for now my training will be loosely based around 2/3 whole body weights sessions, two interval type sessions, be it treadmill, bike, rower or general crossfit type session and a couple of slowish middle distance runs.

I had 3 sessions with a personal trained which helped with my techniques with weight movements and taught me how bad I am at any sort of interval training.

Everyone has to start somewhere!

I'm currently weighing in at about 81.5 kg, which is pretty slim for me going by the past few years. But I would like to lose a bit more weight ultimately. (At about 5'9 im still over weight I would think.) I think that will come with better diet and training. So I'm not overly worried.

For the next month its all about getting consistent with good habits.

Long term ill be eyeing up the Dublin marathon, this all depends when I'm back in Ireland, 2013 or 14. Id also like to take another crack at GaelForce West as I enjoyed that so much. Obviously ill firstly be looking to decrease body fat and increase strength in the short term. Core strength is a big thing for me so I hope to work a lot around core and leg strength. Again I think this will pay off long term.


Marathon goal 3.30.
GaelForce West top 100.

"Aim high, and you won't shoot your foot off."

LaHaine

22/12/12

Gym

Squats 70kg 3x10
Split Squat(Smith Machine) 60kg 3x10 each leg
Hamstring curl 3x10 each leg (level 5 on machine)

Wide grip Lat pull down 3x10 (level 5)
Assisted pull up (narrow grip) 3x10 (assisted al level 9)

Bench press 40kg 3x10
Chest fly with pulleys 3x10
Machine shoulder press

Knee raises 2x20
bicycle crunchs 2x30
plank 2x 1 minute

Looks easy written down!

LaHaine

23/12/12

Gym

2.5km run in 10 minutes

Legs felt terrible so decided to change to the rowing machine for some intervals.

5 x 500 metres. Attempted one minute rest between each but this extended as it went on. Feeling the burn.

Finished up with 10 mins on a spinning bike. Hard to judge effort but I kept the cadence as high as possible and I had a puddle under the bike when I finished so I was working hard.

Followed by a tough 30 minute sauna session!

Signing off until after xmas.:)

LaHaine

29/12/12

Gym

3x 10 machine squats. 60kg of plates
3x 10 split squats with barbell. 50kg
3x 10 hamstring curls. Level 5

3 x 10 lat pull down wide grip.
3 x 10 pull up narrow grip.

And then the stupid gym closed. Pity as I was enjoying this.

Split squats with barbell are quite difficult I find. Weight was easy but difficult to keep balance.

Gym closed tomorrow. Try to get core workout done at home and a swim maybe. Then treadmill and rowing intervals monday.

LaHaine

15 minute core exercises. Short but tough.

Enjoying my last couple of days of loose diet before the new year. Big Mac meal followed by a McFlurry. Yum Yum Yum

LaHaine

Today:

Gym

Squats 3x 10 70kg.
Split squat 3x 10 60 kg (smith machine)
Hamstring curl 3x 10 level 5

Lat pull down 3x 10 level f. Wide grip
Assisted pull up, level 9, 3 x 10

Bench press 3 x 10 40 kg
Machine shoulder press 3x10 level 5
Chest flies with 10kg dumbbells 3x10

Lying Leg raises 2 x 20
Bicycle crunch 2 x 20 each side
2 x 1 minute plank

7km cycle in 15 mins

LaHaine

Today:

Local park

10 hill sprints. About 60 metres of very steep hill. Ouch.

LaHaine

Today:

Gym

Squats 3x 10 75kg.
Split squat 3x 10 60 kg (smith machine)
Hamstring curl 3x 10 level 5

Lat pull down 3x 10 level 5. Wide grip
Assisted pull up, level 9, 3 x 10

Bench press 3 x 10 40 kg
Cable fly 3x10 level 3
Machine shoulder press 3x10

Knee raises 2 x 20
Bicycle crunch 2 x 20 each side
2 x 1 minute plank

LaHaine

Today

Gym (with a hangover)

3 x 10 squats 80kg
3 x 10 split squat 60 kg in smith machine
3 x 10 hamstring curl level 6. Dropped to 5 for last 4 reps.

Narrow grip assisted pull up 3x10. First 2 at level 8. Last at 9
Wide grip lat pull down. 3 x 10 level 6

Bench 1x 10 45g, 1 x 8 45 kg, 1 x 10 40kg
Cable flies 3 x 10 at some weight?
Shoulder press 3 x 10 at level 6 on machine

Lying leg raises 2x 20
8kg Medicine ball twists 2 x 15
2 x 1 minute planks

5 x 500 metre row intervals with 1 minute recovery.

Delighted with squats. Felt strong. Bench awful.

Delighted with intervals. Very tough

LaHaine

Today:

Gym

5 x 1 minute and half sprints at level 19 with minute and half recovery.
5 x 500 metre row intervals. First 3 had 1 min rest. Last 2, 2 minutes as I was about to puke.
10.2km on bike. 22 minutes.

15 mins intense sauna sweats.

But more importantly I got the final wheel of time book today. Been waiting years for this! Time for some marathon reading

LaHaine

Today:

Gym

3 x 10 squats 80kg
3 x 10 split squats in smith machine
3 x 10 ham curl level 6

3 x 10 lat pull down wide grip 40kg
3 x 10 pull ups. Assisted level 8

3 x 10 bench 43kg
3 x 10 machine shoulder press level 6
3 x 10 cable fly

2 x 20 lying leg raise
2 x 20 bicycle crunch
2 x 1 minute plank

Intervals on rowing machine. 5 x 500metres with 1 min rest.

Hands are in bits with callouses etc. hanging onto the handle of the rowing machine was tough. Got it done though.

LaHaine

Today:

Gym

2.5km in ten minutes on treadmill.

15km in 35 minutes on bike. Set to a challenging hilly course. Kept pace about 28kph.

Done until monday now. Surfs up for the weekend!

LaHaine

Yesterday:

2 hour surf lesson

Today:

2 hours surfing.

Surfing is a serious work out! Im knackered now. So much fun though and I can now stand consistently enough, albeit on tiny waves!

LaHaine

Today:

Gym
3 sets of 10 machine squats, 90kg plates
3 x 10 lying ham curl level 6
3 x 10 split squat in smith machine 70kg

3 x 10 Lat pull down level 7
3 x 10 assisted pull up level 8

3 x 10 Seated dumbbell should press 12.5kg bells
3 x 10 seated chest press level 7
3 x 10 decline bench press in smith machine 50 kg

2 x 20 lying leg raise
2 x 20 bicycle crunches
2 x plank. Minute and half followed by a minute.

5 x 5 500 metre intervals on rower with minute recovery.

LaHaine

Today

Gym

5k run on treadmill in 21.40

21.7km cycle on stationary bike. 47 mins. Lots of hills which helped keep me interested.

Pet hates in gyms - mobile phones, people talking loud about ****e and girls who are clearly fitter than me!

LaHaine

Today:

Gym

3x10 squats 80kg
3x10 split squats in smith machine 70kg
3x10 lying ham curl level 6

3x10 Wide grip lat pull down 40kg
3x10 assisted pull up first 25 level 7, last 5 level 8

3 x 10 bench press in smith machine 60kg
3x10 seated machine shoulder press level 6
3 x 10 incline bench. First just with bar, next 2 with 30kg (havent done this before so trying it out)

2x20 hanging knee raises
2x20 lying leg raise
2x1 minute plank.

And....we're done. Decent session. Legs coming along strong. Pull ups too. Progress. Slow and steady.

LaHaine

Today

Gym

With a cricked neck. Did not want to go but made myself.

3x10 squat 80kg
3 x 8 split squat 50kg
3x10 Ham curls level 6

3x10 Seated row 50kg
3x10 wide grip pull up. Assisted level 10

3x10 bench press 42.5kg
3x10 cable fly level 3
3 x10Seated shoulder dumbbell press 12.5kg

2x20 hanging knee raise
2x20 medicine ball seated twist thingy
2 x 1 min plank

Turns out I cant do wide grip pull ups at all something to work on.

Two hours of surfing on the cards tomorrow. Now thats fun cardio!

LaHaine

Today

Gym

Hungover and sooo dehydrated. Never sweated so much in my life. Left out a few bits but all things considered it was ok.

3x10 squats 90kg
3x10 ham curls level 5

3x10 deadlifts 80kg
3x10 wide grip lat pull down

3x10 dumbbell bench 15 kg bells
3x10 cable fly. Level 4.

And done. No abs cause I felt horrible.

Two hours surfing yesterday also must have done something for the abs!

LaHaine

Today:

3x10 squats 100kg
3x10 lying ham curl level 5

3x10 lat pull down 50kg
Pull ups - numerous assisted and some negatives.

3x10 bench 43kg
3x10 seated chest press level 5
3x10 seated shoulder press machine level 5

2x20 hanging knee raises
2x20 medicine ball twists
2 planks, 90 seconds, 60 seconds.

I gots the squats!!

LaHaine

Today:

5km run treadmill. 22 mins

10km bike 27mins

Pooped. No energy today so it was a struggle.

LaHaine

Update - weights sessions last thurs and yesterday.

Cardio today, 2k run- 1000 metre row, 2 minute cycle. Shameful but I just wasnt in the mood so I gave up. How strong willed of me.

Couldnt get to gym or out of house in general over weekend due to ex cyclone knocking about!

Weights progressing well. Cardio is...not.

Usually id say anything workout wise is better than nothing. Today, not so sure

LaHaine

Yesterday, weights session in gym.

Weekend plan is a couple of hours surfing both days. Woohoo!

LaHaine

Terrible conditions meant no surf all weekend. Pain in the behind. Got some swimming in though.

Today - weights in the gym. No point logging the same thing time and time again as ill always be doing similiar routines. Good session. 100 kg is the usual for squats now which im delighted with. Did some good upper body stuff today too. Overall a good session. Cardio tomorrow.

LaHaine

Today:

2000 metre row followed by 5 x 500 metre row with 1 min recovery.

Followed by 10k on bike in 21 mins.

Legs are fried.

Cinema time. To go see what I think may be a bit of a rom com...on my own. Ha!

LaHaine

Today

Weights in gym. Usual routine. Hamstring curl up to 7. 17.5kg dumbbell shoulder press, 45kg bench. Increasing nicely!

One of those days where it all just works. Wish I had them more often!

LaHaine

Today:

2000 metre row

Followed by 5 x 500 metre intervals.

Very happy with these. Up to about 36 avg as opposed to about 30 when I started! Gettin there.

11km cycle 24 mins

LaHaine

Today.

Hungover trip to the gym. Couldnt stand the thought of abs or legs so skipped them.

Good upper body work out though. 3 x 10 @ 50kg on bench press is still weak but getting better.

LaHaine

Hill sprints.

10 x 60 metres
15 x 30 metres

A world of pain! An absolute world of it

LaHaine

Today: gym

10 minute warm up on treadmill
5 x 2 minute sprints @ level 16 with .5 incline

1000 metre row followed by an interval session as follows

1 min on, 1 off
2 min on, 2 off
3 min on, 3 off
4 min on, 4 off
3 min on, 3 off
2 min on, 2 off
1 min on, 1 off

For the 1/2 minute intervals I was in the high 30s
Then for the longer it dropped to about 34/35.

Aerobically the intervals werent too bad today. Worst part was grip. Hands are in bits

Also - yesterday I did a weights session. Nice and strong. Included 110kg squat.

LaHaine

14th I did a weights session. Just upper body as legs were fried.

Away for weekend but got some swimming in.

Today - 35 min hilly run. Calves tightened up nicely after that! Should be painful tomorrow.

LaHaine

Yesterday, full body weight session. All good.

Today:

Rowing.

2000 metres at about 35 spm

Intervals starting 1 min on 1 iff up to 4 mins on off and back down again. Killed this. Up to 40 spm which is fast as hell for me. Total of about 8000 metres.

Plenty if stretching after. Legs and back are tight. Rest tomorrow