Becoming Wonder Woman

Bean.Iontach

'I learned long ago, never to wrestle with a pig, you get dirty; and besides, the pig likes it.'
George Bernard Shaw




I decided to set up this account to try and keep myself accountable to lose a bit of weight, get stronger and fitter.

I am a female Police Officer originally from Ireland, and I have been 2 years in the job and I love it.

In the country I am in the Police have to do regular fitness tests, I have just done mine recently and passed with no issues.

However in my opinion I don’t believe that what is needed in these tests reflect what is required out on the streets in the real world. Plus I am a little on the squishy side of things compared to a lot of the other street cops.

When I was training for the Police Academy I lost quite a bit of weight and got to 68kg and within 2 years in the job I got up to 83kg. Eeek!

I normally do Brazilian Jujitsu in my spare time however this had to go on the back burner due to a rotator cuff injury so I am focusing on running and building general strength.
I have a series of 10km runs coming up so that will keep me motivated too.

I will honestly admit that shift work, irregular sleep, regular cake fines, and general poor food choices are not great for weight loss! At 3am after being out in the rain it is really easy to opt for McDonalds over the apple and banana that was brought in.

My current stats are:
Age : 30
Weight : 75.5kg
Height : 165cm

Bean.Iontach

So I was on days off for the last 3 days and I have been logging everything on MyFitnessPal. That was a real eye opener o.o

I have made a chilli con carne for my lunch/dinner at work. 427 calories and loaded with veggies. I can't believe how much calories is in the mince.

I have also started to build up the strength in my injured shoulder, which is great. I feel silly doing such light weights for the upper body but it has to be done. I haven't included any of the strange excerises the physio has given me

Tuesday
20min treadmill run 10.5km/h
Squats 6reps X 3 (50kg)
Deadlift 6reps X 3 (60 kg)
Incline push up 5reps X 4

Wednesday
Military press 10reps X 3 (5kg)
Bicep curls 10reps X 3 (5kg)
Hanging from a pull up bar 5sec X 3

Thursday
I have serious DOMS in the general shoulder area.

6.1 km run round the park 34mins 55 secs

Now that I am back to work tomorrow so that will be interesting 😀

Bean.Iontach

So last week excerise and healthy eating went out the window due to a few really stressful situations.

But I have discovered I eat a lot more sugar when I am stressed! I didnt log anything into MFP either O_o

On the plus side I did the first of a 10km series that I signed up for a while ago.
It was a tough one, but in general I am happy I completed it in 1 hour 6 mins.:-)

It was on the beach and the first half was running into wind and rain (it's winter here). Plus 4k of the course was through the sand dunes.

I am a little bit sore but I am back into it tomorrow. :-)

Bean.Iontach

Monday Day Shift
• Just physio exercises for my shoulder.
I was told I have 1 month until I can go back to jiu-jitsu and can’t wait! Its definitely improving and I can feel the strength building up again.

Tuesday Day Shift
• 20min run on treadmill at 10.5 kmph
• Deadlifts 10reps - 65kg X 3
• Squats 10 reps – 50kg X 3
• Military Press 10 – 8kg X 3

Wednesday Late Shift
• Rest day, felt shattered after day shifts!!

Thursday Late Shift
• Sprints on treadmill 15.5kmph
30 seconds run, 30 seconds rest X 5 – 3 Times
• 30 seconds body weight squat, 30 seconds crunches, 30 second burpee X 3

Friday Night Shift
• Park run 6.1km 34 mins 53 seconds

Saturday Night Shift
• Shoulder physio exercises.

Sunday
• First day off, went to the pub! :P

In terms of diet, I have continued logging everything in MFP all the food I have been preparing has been good. However people keep bringing cake and chocolate to work which I just cannot say no to…..

Bean.Iontach

Haven't been posting as I have been off work for the last 2 weeks and spending time with Mr. Bean Iontach

Last week I did the 2nd of the four 10km runs. This one was in the park and took me 1hour 2 minutes. I am delighted with that!! However I felt like I was having flashbacks to the secondary school cross country races!! Hahaha! :P

Bean.Iontach

Right I am back into things

Sunday Day Shift
6.1km run

Monday Day Shift
20min run on the treadmill 10kmph
'Pull ups' hanging from the bar only using my shoulders, moving only a couple of cm. 5 reps X 4
Military Press 10 reps X 3 - 10kg
Press Ups (on knees) hands close to body, 5 reps X 2
Press Ups (on knees) wide hands, 5 reps X 2

Tuesday and Wednesday Late Shift
I was way too shattered to do anything and sleep was a priority :P

Thursday Night Shift
I went to the first MMA class in ages, it was just focusing on technique without any rolling but it felt great to be back
20min steady run afterwards

Friday Night Shift
Rest Day
I noticed some slight DOMS in my neck and back muscles but nothing major

Saturday Off
10km Trail run 1 hour 24 mins
That was really tough! It was lashing rain and up mountain bike track. Some parts were so mucky I had to walk or I would have been sliding down the hill on my arse! :P actually I should of done that I would have got a great time!

Bean.Iontach

Sunday Off
Rest day.

Monday Off
Brazilian Ju-Jitsu class (Gi)
'Pull ups' hanging from the bar only using my shoulders, moving only a couple of cm. X 10
Decline ‘Pull ups’ X 5
Press Ups (on knees) hands close to body, 3 reps X 10
Press Ups (on knees) wide hands, 1 reps X 10
Press Ups (No knees) wide hands, 2 reps X 5

I found the on knee version of wide hand press ups really easy so I was delighted to move to no knees and build up the strength.


Tuesday Off
Brazilian Ju-Jitsu class (No –Gi)
Walking Lunges 3 with 2 X 16kg
Squat, 10 reps X 3 – 50kg
Deadlift, 10 reps X 3 – 60kg

Wednesday Day Shift
Rest Day. DOMS!

Thursday Day Shift
Brazilian Ju-Jitsu class (No –Gi)
40 seconds on each exercise, 20 seconds rest X 3
Ab cycles
Sit Ups
Plank
Dorsal Raise
Mountain Climbers

Friday Late Swing Shift
Won’t be able to squeeze in exercise before work so I will call it a rest day :P


I weighed myself this morning and I am 77kg but I am not concerned about this. Since logging the work outs, I have been feeling fitter and my clothes are starting to feel looser.

Bean.Iontach

I haven't been posting as I have been super busy lately.

I did the last of the 10km series last week which was on the road. It was a good course up and down lots of hills. I completed it in 59mins

My poor feet were distroyed with blisters so I have taking it easy.

I went for a run this afternoon on one of the local hill tracks. It was 3.5km uphill which took 28mins 20, which isn't too bad considering the steep elevation I am starting to it already.

Roll on Saturday night shift

Bean.Iontach

Monday Off
Brazilian Ju-jitsu (Gi)
Jump Pull-ups X 3 – I can jump up to the bar, hold myself there for a few seconds and lower myself back down
Wide Push ups 20 X 1 (No knees Finally!)
Close Plush ups 10 X 2 (No knees)
Military Press 2 X 12kg dumbbells X 5, 6, 5
Bench Press 35kg X 10,10,8

Tuesday Off
Brazilian Ju-jitsu (No Gi)
Core Circuit
45 seconds on, 20 seconds off X 3
Plank
Reverse Crunch
V-sit
Yoga ball push away
Hanging knee raise
Dumbbell Plank drag 12kg

Wednesday Off
Brazilian Jujitsu (Gi)
Deadlift, 10 reps X 3 – 60kg
Farmers walk, 2 X 27kg dumbbells X 3. Honestly I felt this worked my grip strength more than my legs :O
Squat, 10 reps X 3 – 50kg

Thursday Work Training Day
Running around in almost 20kg of gear was enough for that day :P

Friday Day Shift
Rest day

Saturday Day Shift
Steps X 3
The local steps are in the side of a hill and have a steep incline. I counted 197 steps to the top.
My calf muscles were dying

Sunday Late Shift
Rest day (Calf muscle DOMS)

Monday Late Shift
Rest day (More calf muscle DOMS)

Tuesday Late Shift
Rest day No work out due to late finish from previous night.

Wednesday Day Shift
Brazilian Jujitsu (Gi)
Jump Pull-ups X 5
Military Press 2 X 12kg dumbbells X 10, 8, 8
Bench Press 35kg X 8reps X 3
Close Plush ups 10 X 2 (No knees)
Wide Push ups 20 X 1 (No knees)

Bean.Iontach

Thursday Off
Brazilian jiu-jitsu (no Gi)
Core Circuit 45 seconds on, 15 seconds off X 3
Plank
Reverse Crunch
V-sit
Yoga ball push away
Hanging knee raises
Dumbbell plank drag -15kg

Finished off with Press Ups
Close hands ( no knees) 2 X 10
Wide hands (no knees) 1 X 20

Saturday Off
General Circuit class at the BJJ club.

Bean.Iontach

Monday Day Shift
BJJ club closed today.
So I went for a run after work up the hill track. It was exactly the same time as last time 28min 20sec

Feel shattered now.

Bean.Iontach

Tuesday 29th Day Shift
Brazillian Jujitsu

Wednesday and Thursday Late Shift
Did not do workout

Friday Night Shift
20min treadmill run 10km/h
Jump Pull up, hold for 5sec, slow decline X 5
Military Press, 2 12kg dumbbells X 10. Shoulder was starting to feel off so I called it a day with the upper body stuff
Front squat 20kg X 10 reps X 3
Crunches 20 X 3

Saturday Night Shift and Sunday Off
Nothing was happening exercise wise between night shift and a sudden spring heat wave of 30 degrees. :cool:

Monday Off
finally got some decent sleep with the heat. :P
Brazilian Jujitsu (Gi)
Squat 50kg – 10 reps X 3
Deadlift 60kg – 10 reps X 3
Walking lunge 2 16kg dumbbells – 12 reps X 4
Farmers Walk using trap bar 75kg - 6.5m walk X 4



I am starting to notice a pattern were I am struggling to do a workout during late shift. That will be something I will have to have a look at.
On the plus side my clothes are definitely looser

Bean.Iontach

Tuesday off
Brazilian jiu-jitsu (No Gi)
I was doing 'shoot and sprawls' as a part of the warm up. My shoulder was not good after that so called it day for the martial arts. It's not injured but I knew if I continued it would not end well.
Core Circuit 45 seconds on, 20 rest X 3
Sit up
V sit
Frog
Dorsal raise
Reverse Crunch
Toe touches

Wednesday work training day
Rest day, I want to make sure I don't get injured.

Bean.Iontach

I am going to be honest and that I have not done that much exercise wise lately. A few bits and pieces but nothing major, in my opinion.

I will have to write up a schedule to keep myself in a routine, and schedule my rest days for the days that I know I will be unmotivated.

It felt really good to do a Brazilian jiu-jitsu (Gi) class tonight, I am pleased with that

Bean.Iontach

Went to Brazilian jiu-jitsu (no Gi) tonight which was good. But I was not interested in doing anything else afterwards oh well.

Back on day shift tomorrow.

coffee_cake

what's the difference between the gi and no gi

Alf Veedersane

bluewolf wrote: »

what's the difference between the gi and no gi

No gi changes the dynamics of fighting an opponent because the opponent doesn't have a gi to grab hold of for a takedown or when on the ground.

ETA: that's prob a very basic explanation

Bean.Iontach

bluewolf wrote: »

what's the difference between the gi and no gi

Alf explained it perfectly.
Gi is when you can wear the traditional uniform and grab onto the clothing to get submissions etc. Where as in no gi you wear a rash guard (t-shirt) and shorts and you have to grip onto the opponents body to get submissions.

I highly recommend BBJ if you are considering taking up a martial art.

Alf Veedersane

I was thinking of doing something like BJJ. I did taekwondo for years and I'd like to have done something different.

I can't now because my gammy left hip get sore looking at some of the manoeuvring on the floor but I love the dynamics of it.

Bean.Iontach

Alf Veedersane wrote: »

I was thinking of doing something like BJJ. I did taekwondo for years and I'd like to have done something different.

I can't now because my gammy left hip get sore looking at some of the manoeuvring on the floor but I love the dynamics of it.

I did Tae Kwon Do when I was younger, I enjoyed it but I prefer the hands on that you get with jujitsu.
That’s a shame about your hip however in my opinion a lot of the techniques look a lot more complex than what they actually are

Bean.Iontach

Fitness logs

I have made up a program, ensuring that the days were I know will not be interested in working out are scheduled rest days. It will be interesting to see how this goes.

Tuesday 3/12/19 – Off
Brazilian Jujitsu (No –Gi)
Finished off with 10 mins of fast paced grappling
10min treadmill run - 10km/h
Jump Pull up X 5, hold for 5 sec, slow decline, rest in between
Bench Press 30Kg X 10 reps X 3
Military Press 10Kg DBs X 8 reps, 8kg DBs X 10 reps X 2
Bicep Curls 5Kg DBs X 10 reps X 3

Wednesday 4/12/19 – Off

Brazilian Jujitsu (Gi)
Finished off with 10 mins of fast paced grappling
10min treadmill run - 10km/h
Squat 40Kg X 10reps X 3
Deadlift 50Kg X 10reps X 3
Forward Lunge 2 16Kg Kbs X 20reps X 2

Seen as I am adding in the grappling now, I have decided to tone down the weights a notch.

Alf Veedersane

Bean.Iontach wrote: »

That’s a shame about your hip however in my opinion a lot of the techniques look a lot more complex than what they actually are

It's more just the range of motion that's the problem. Within the one plane, it's fine. Forwards, backwards, squats etc...no problem (for the most part).
I try and move it to the side quickly or at an angle, and there's a chance that I'll get a sharp pain and before I knew it I'd be in a RNC

Bean.Iontach

Thursday 5/12/19 – Off
Brazilian Ju-Jitsu
Core Circuit 45 sec, 25 sec rest for each X 3
Sit ups
‘Swimming’
Reverse Crunch
Bridge
Dorsal Raise
Plank

Friday – Off
Park Run 6km approximately 35mins

Saturday Day Shift
Rest

Sunday Day
Rest

Monday Late Shift
Park Run 6km approximately 35mins

Tuesday Late
Rest

Wednesday Night Shift
Brazilian Ju-Jitsu (Gi) with grappling afterwards
Jump Pull up X 5, hold for 5 sec, slow decline, rest in between
Bench Press 30Kg X 10 reps X 3
Military Press, 8kg DBs X 10 reps X 3
Bicep Curls 5Kg DBs X 10 reps X 3

Thursday Night Shift
Brazilian Jujitsu (No Gi) with grappling
Squat 40Kg X 10reps X 3
Deadlift 50Kg X 10reps X 3

The weekend was dedicated to heaps of drinking and eating and general silly season festivities
Making up a schedule has been really good, especially making the rest day on days were I know it’s difficult to get in a workout

Bean.Iontach

I haven't posted here in a while there's been lots happening.
I have been active, I have downloaded an app called Freeletics and have been following a program on that on top of the BJJ classes. It's a little on the pricey side for an app but I have following the program for two weeks and feel a difference :-)