Day 51 - Chest & Rest

Big Chest Day!

So it's been interesting this week, late starts, a quiet gym and the feeling of more freedom to give myself a really good workout. So, that's how it went this morning. 2 hours in the gym, meant I could really give my chest a good workout, and my abdominals a longer run at it...although I still want to add new workouts to my abdominals, constantly trying to improve the quality of my abdominal training - a healthy core is a strong core!

Endurance training for strength is not as easy as the normal power training, where you knock out 4-6 reps three times over for each exercise. Endurance training means pushing hard for a longer duration. Endurance training is exercise that is working the aerobic system, whilst developing muscular endurance. It works the slower twitch muscle fibres, which enables the body to improve catabolism. This then increases capacity to use fat and glycogen stores as energy.

This is how I've been working out, this week.

I arrived at the gym, and got stuck into a 6 set bench press. Starting with a total weight of 50kg I worked hard to push to my new Personal Best (PB) of 90kg. I did 10 reps for the first 2 sets, then 8, then 6...well my first set of 6 reps on 90kg was only 4 reps, but still. I quickly moved from flat bench to inclined and repeated the same rep system. I maxed out at 80kg, and then moved to the decline bench and reached a maximum 75kg. After working the bench for around 45 minutes, I moved to the dumbbells for a quick inclined pectoral flye workout, which I followed up with pec-deck for 3 sets of 8 reps. I then moved to the cable cross-over to do some fine tuning / isolation work. I did my usual low, medium, high fly sets to finish.

Abdominals, although I'm trying really hard, are a little dull. I'm going to add some new lifeblood into abdominals tomorrow. I've spent this evening (early) to research this exact subject, so tomorrow I'll let you know how I went.

Social Time

I believe, and thats all I have to go on really, that if you are working really hard at your job, and at the gym, you need to make/find the time to dedicate to unrelated things. I opt to use my wednesday evening participating in the weekly EOAC Quiz Nights. These can, rarely, end up as a social event, to network, Chit-chat and take the time to get to know each other. For example, after tonight's quiz I moved to the foyer to spend time with Mr Peds, Crawf-Dawg, Mr Potent, Dolphins-Lee, and more peeps, talking shit and drink red wine. I like this part, and usually, Holmie and I drink with the new legal-oh Mrs Spinnah, but tonight I felt the urge to mingle with the table of big drinkers... Mr Dutchie, even joined us, it was his birthday and thats awesome!

Seems reasonable enough to me...

I think its important to balance this fun time with work time, especially since I'm a naval officer. Friendship, work mates and learning how you fit seems to be a vital part. I think it was also really cool to finally see Mr Q at the quiz...its only taken since January to get him to come!

SO, it's time to fess up. I just drank some cognac, some single malt and a few additional glasses of shiraz.... I'm gonna try and wake up early...really want to keep my constancy at the gym...

I saw this quote, and it made me realise I'm like this...I'm falling asleep writing this blog, but I'll rest when its done, and not before.

Goodnight folks! 

Day 50 - My Half Century!

And here we are.... 50 days into regime to build functional strength and endurance, and to see if I could travel from Fat to Fit. Time is ticking along, and I am moving steadily from unhealthy to healthy - which I guess is the first stepping stone.

Today, not too dissimilar to most early mornings, I was out of bed after a very therapeutic sleep, at 0515h. I was at the gym by 0600h and was stuck into my workout really promptly.

That's me.

Shoulders

Super Strong Shoulders, train them hard and turn them into boulders! Well, that's the plan anyway!  Following on with endurance strength training, I decided to start with shoulder press (military style) using the barbell. With a slightly gingerly taken start, owing to slightly sore shoulders from last nights swim. I did a quick warm up with 10kg loaded on the 20kg bar, 12 reps. I then added an additional 20kg to the bar, and knocked out 8 more reps. I continued to add in 5kg increments over another 3 sets (total weight including bar was 55kg). The last set was only 4 reps, but at this point I dropped to 20kg on the bar and pumped out 8 more reps. After this, I worked back in 5kg drops each 8 reps until I was on an empty bar!

I then warmed up my trapezius, by conducting 12 straight up (to my chin) rows. I then added 5kg to the bar and did 4 more sets of 8. Nice!

I moved to dumbbells to work the front and side raises. I worked with a set weight (12.5kg per dumbbell) for front raises and knocked out 3 sets of 8 reps. After, I felt my shoulders starting to burn (endurance training is so much harder than low rep training) and dropped to 10kg dumbbells to to 4 sets of 8 reps of side raises...well, on the last set I needed to drop to 6kg weights to maintain technique, but thats most important so as to avoid injury!

My workout continued onto the cable cross-overs for a final isolated burnout. My shoulders were pretty much cooked after 60 minutes. I moved to abdominals, gave myself a good 15 minute burnout - the usual exercises. I think I'll be adding some new exercises soon.

PFT Training Circuit

So, as a serving member of the RAN, I am required to annually pass the Physical Fitness Test (PFT). That is 25 Push-Ups, 25 Sit-Ups and complete a timed cardio event (2.4km run, 500m swim, Beep Test are the usual methods). HMAS Cerberus has a really good team of trainers (PTIs) and they like to keep us ahead of the curve - so here we arrive at the PFT Training Session. Nobody likes this session, because its simple yet very effective maximal workout. Do as many push-ups, and sit-ups as possible. We were told that today PFT training would be "army style" - i.e. time based, not cadence for push-ups. So 2 minutes and off you go.... I knocked out 75 reps, which is a heck of a lot more than during NEOC (37 reps). For the sit-ups I did the full 100 reps (50 unassisted, 50 held - as ordered), then for the beep test, I got to level 9.4 or something like that...felt a little twinge in my hamstring and backed off...no sense in returning to step one again! So, at last, I listened to my body. Very happy with my performance.

Squish...

After catching my breathe, taking in some hydration and stretching, I asked Commanda Handa if he fancied a game of squash. Squash, is a fantastic sport, great for endurance, speed, agility and well breaking a sweat. Its not a game to 'get fit playing', but one that keeps you fit. I love it, and its been way too long between playing... Again, I reference my heyday in squash, playing box leagues, sunday evenings and just for fun, back in the UK. Well, today's game was a peach. I played from the 'T', used some lovely straight drives (backhand and forehand), added a few little, tight drop shots and a whole lotta aerial floaters! Commanda was not giving up easy, even though we were both tired. It went to 4 games, nearly a full 5 games! I won out in the end, but a good game around. Mr Peds and Crawf-dawg were playing in the next court, looked like a great match too...

Perhaps not this good....

Our game ended up 9-5, 7-9, 9-4,  9-7 - so as you can see, a pretty good game. Plus, it seemed to help stretch out my hammie, and glutes which meant no injury! Phew.

After a long morning of activity, I was actually really pumped, but looking forward to an easy class and a well earned relaxing evening. During class there were a whole heap of giveaway scones, with jam and cream, plus little cakes and treats...Clearly, I did NOT take any, and showed a new level of self-control... I did take photos, they can't hurt me! See You tomorrow....

In swoop the vultures!

Staring at me, eat me, eat me, eat me.... I didn't eat them.

Day 43 - Totally Tuesday!

Tuesday, Tuesday...

 I "Heart" Tuesdays at the moment. I get to train, participate in organised physical training, play team sports and if I'm really lucky - I get to Zen myself out with a healthy Bikram Yoga sesh!

Well, today I had a great day. An even better one when you know you need to pay back a deficit from the day before - as you know I had to work and my training suffered (Boo!). I always pay my debts.... Or is that the Lannisters? Game of Thrones overload, perhaps!

Important Rest Time

I'm learning the hard way, as I'm a bit of a slow starter with resting, that rest is just as important as the training we are doing. I'm starting to see that for me, rest and zen time are essentially my mind and body having a workout....albeit without the sweat. Its like a recuperation workout and its nearing time to go get into that session.... I'll just write this post, and drink my yummy Casein Protein shake first. The shake can then start to give my muscles nutrients as I rest and set my digestive system to work. I sleep much better knowing that my sleeping body is getting heaps of good amino acids delivered over a slower duration to help improve recovery, L-theanine to help relax me, plus a large injection of calcium to support my bones! Awesome, but the key here is that my sleep is starting to be just as important as the training is - Oh My! That lovely wife of mine will be pleased with this! I'm doing well too - last night I managed nearly 6 hours of sleep time...which is a vast improvement!

There has been a great deal of research into sleep and weight loss. I even read a very interesting article that suggested training in the early evening to improve rest. It suggested this because it is a good trigger for the body to prepare for sleep. In brief, we raise the body's temperature whilst training, and the subsequent temperature drop is what 'triggers' this, so if you ever wondered why it takes ages to fall asleep at night when you're too warm...that is why!

Is this you?

Personally, when I sleep best its usually naked, or on top of the covers (even in winter) and sometimes both combined! :) Sleep is a good idea for people who are training, trying to lose weight, or to just be a bit healthier, since sleep restriction leads to an increase in a hormone called ghrelin, which is attributed to stimulating appetite. This alone may explain why during these past 6 weeks I've been even hungrier than before - Extra training, plus sleep restriction is not a good combo! This has become very apparent to me whilst sitting in class, since the start of this journey. My lack of sleep makes my appetite soar (I try to ignore that and stick to my regime), but I guess this builds as I further exhaust myself during the day. This leads to my excess tiredness causing a serious case of the snack-monster! This could be something to watch out for. If you're not careful, you too, could be reaching for the coffee and donuts at 3pm because you didn't sleep well the night before....think about that the next time you're making your stand-easy brew or popping to get some more munchies to gorge on just to stay awake...I know I will be. 

 

At least until we get our sleep habits improving, we should carry some healthy snack options to make sure we don't detract from the good work we are doing the rest of the time! 

Sleep, rest and Zen Time appear to be very important, don't you think? An interesting observation that led to a little research may have uncovered something about why I get so "hungry" when I'm tired...I'll definitely be monitoring my sleep and eating behaviours much more closely in future.

Super Shoulders

My usual start to the day being a big shoulders set, focussing again on primarily using compound exercises to develop a strong core. I worked bloody hard, lots of barbell work today. I pushed some extra sets onto each exercise, keeping the weight hard enough to sustain it. Feel the burn...the yummy burn that tells you you're working hard! I finished with some hefty cable work to really isolate the muscles, whilst keeping the core engaged - really enjoying pushing myself now! I finished with some abdominal work; farmers walks, overhead holds, hanging knees up crunches, leg raises, oblique training and crunches.

Cardio & Abs Circuit

This guy is cray-cray, I hear you say...Ahem... Well, this morning's PT offering is my favourite circuit - Abs and Cardio. Today, I partnered up with Pon-Goh the ex-Army dude who is in my class. He has a strong training ethic and works hard, so I naturally wanted to partner him! The circuit involved cardio such as: skipping, ladder sprints, sprint starts, spinning, toyota jumps, grid sprints, mattress sprints. The abs worked everything...which made me feel the familiar burn of hard work! Love it.

Footie & Yoga 

After a full day of class, Mr Dutchie had organised the weekly footsall (indoor football) game at the gym. Mr Sos and I were to play for 30 minutes, as a warm up then leave so we could get to Mornington to catch some Zen at Bikram Yoga, Meeting our other yogi, Holmie, there.

When I returned from Yoga I received a picture text from Winnie, and it made me laugh... You see, I quite often fart in the yoga room, and its normally due to my straining as I work hard to bend, stretch and...well, normally during "wind removing posture" funnily enough...still I thought I'd end with something light hearted... Goodnight.

Love my wife!

Day 29 - Back to Business!

Another Fresh New Day!

Tuesday Morning Chest

Bish, Bash, Bosh! Up and at 'em folks! That was how I approached today, and its been a pretty positive and invigorating day for me.

I could hear the storm flurry outside my window at 0500h, the rain tickling my window pane and the howling wind rustling the nearby trees - do you think that stopped me? Say What! Heck No! I have grown up with this, dark and stormy is my thing! 

I got to the gym early, after smashing down a warm lemon water and my usual morning thermogenic. My routine is getting more concrete as each week passes, but my training is ever changing and evolving! I decided to try a variation on chest today. I started with my usual warm up sets on the chest press and incline chest press machines, then headed over to the free weights to knock out a few sets of combined chest press and pectoral flyes. This was hard but achievable, so next session I'll chuck a few extra kilos into the mix!

After, I jumped onto the bench press, working in a different order (to fatigue on each) flat bench, inclined then declined. I found finishing with declined bench I fatigued much faster, but luckily Mr Nate was on hand to give me a generous spot!

I moved to the cable cross-overs, to deepen my pectoral work. I adjusted the height today to really tweak it - mid chest height, then low followed by high sets - to work the full range of motion. I used pretty low weights, (5kg on each side) but I was really focussing on slow movements and enhanced technique to feel the squeeze! I finished with a set of isolated, single arm chest press push outs using the cables, working on my standing core, posture and again squeezing the chest as I push out each rep!

A quick lower abdominal burnout and I was done, 60 minutes and my workout felt good!

Indoor Football

Tonight after an hour of good study, I got my butt down to the gym for my second session of the day; this time was indoor football (round ball) with the boys from the EOAC! All up I played for over 90 minutes, scored 5 goals, let a heap of goals in (as keeper) and got a really good cardio workout, and a whopping lump on my left shin to prove we play for keeps! A really good game, and sadly Mr Alexi from Timor will be leaving us, and taking his silky smooth ball skills with him. I shall miss his skilful plays, tricks and general love for the game.

A good victory and a well deserved dinner later, I'm getting ready to curl up and get some shut-eye!

Oh but before I do, I wanted you to feel as inspired as I do, so.....

Rain Drops & Motivation

I love the sound of water, the ocean, drips dripping, rainfall and sprinklers! So, this morning I woke to my favourite sound, which set my mood and got me to thinking about all things wet, moist and fresh!

And sing the song in your heart!

So, with that in mind I will see you all on the other side of rejuvenating sleep! Good night, and remember:

"Look Up. Get Up. Don't EVER Give Up!"

Days 24-28 Easter Burnies!

Easter Burnies

Well, what a weekend - spent with my amazing wife! We did heaps of fun fitness activities, and had lots of quality time together. I love my wife, she's my One in a "Minion"... lol :)

My Awesome-ly NERDY Wife!

Climbing

So, Good Friday, was really good. Winnie and I woke up, went for an early run, nothing crazy just a nice easy 5km run. I t was good to get a nice leg blast first thing in the morning. Took us just over half an hour (31:03) and we were running at a fairly comfy pace of 6:03 per km (9.9kph).

Nice Wake Up? Cool Running Pants!

After a nice breakfast (huevos rancheros) that I prepared for my awesome wife, we headed over to St Peters to the  Sydney Indoor Climbing Gym, for some climbing fun. We decided this would be an ideal way to catch up with Mr Hon and and his bro, so we met them there and got straight into climbing and catching up with whats been going on for us over the past few months.

I wanted to upload a video, but blogger seems to be struggling post easter...I will add to Facebook / you tube at some stage... or if I can Blogger - I may need to edit it to be a smaller movie.... sad face :(

Just so you know....The video I had put together was edited, but I'm not great at that, and was pretty shaky due to the Go Pro being on my hand (goodman handle) whilst climbing or belaying. 

Climbing Video Link

Between this climbing session and the last (pre NEOC) I have increased strength considerably, last time I struggled to do some of the climbs, and especially hauling my fat ass up the overhangs! This time, I made light work of most, but some tested me still. Winnie and Mr Hon made all the climbs look easy!

It was good to catch up and do something active at the same time. Good upper body workout, lots of sweat and a few slips due to sweaty hands.... fun fun fun!

Ocean Swimming

Saturday morning, Winnie and I met up with our Bruv - Ironman - and  went for a little ocean swim. Initially, we were due to swim at Malabar, but weird swells and rips made it look like a washing machine...interesting for my first proper ocean swim! So we headed over to La Perouse for a gander there... the bay, inside of Botany Bay, near to the cafe on the beach (the boat shed) was ripply but calm enough to have a go.

Of course, Ironman was in his triathlon swim wetsuit, whilst Winnie and I were in out bathers - oh yea I hit the ocean in my speedos! I swam, rather struggled to swim 1km, which was 4 lengths of the bay, in pretty chilly water (reminiscent of ocean temperatures in summertime in the UK) in 36:58 which wasn't too shabby - but way slower than my normal Cerberus pool lap speed!

It was good to get our training done early, so we could enjoy the new Captain America movie at IMAX in Darling Harbour. A great afternoon wind down!

Killer Arms

Sunday morning, well most of sunday was spend doing fitness and fun fitness. In the morning, Winnie took me to Maroubra Junction Fitness First (on a guest pass). In return, I pushed her and I through a long arm workout, using the cables and free weights. We worked triceps and biceps to death!

A short while after returning from the gym, we picked up Winnie's  dad to take him with us to Centennial Park. He set off on a walk around the perimeter whilst we went for a run. We did 8km (just over two laps) in 47:20 at an average pace of 5:51 per km (10.2kph). It was good to get the extra kilometres on my legs, and practice my slightly slower than normal pace for long runs... although Winnie thinks its slow due to running with her, but I disagree! I'm trying to get my pace and heart rate to be consistent on long runs - My heart rate didn't exceed 145bpm and my pace was slower, so next run I want to see if I can push my heart rate up a touch without going too much faster....I know what I'm trying to achieve.... I think!

Crank It Suspension Fun

After a light snack with the Fong-Girls (and Archie), I set up and started trying out our new Crank It Suspension training kit. Its basically a slightly improved TRX set up and so we did the usual stuff then Ms Pole and Winnie were doing some Pole moves using the kit, then Ironman was demonstrating some fancy strength moves... We were having quite a lot of fun, whilst getting an all over workout.

Ironman being Ironman

Me trying to be

Me doing a weird chest press..

When I got home my arms were throbbing, and I was feeling a pretty good ache to let me know I'd given myself enough. I dosed up on BCAAs and some aminos and ate some yummy food (sushi) with Winnie and her dad.  A great way to finish our easter holidays!

I like this, its got depth.

Days 13-16 Catch Up!

It feels like ages ago that I last wrote a blog post, but I assure you there's a reason for it! I've been crazy busy getting my training on, and my head clear. I've done so much in the last few days the next post (this one) is gonna be a lengthy one… I hope you enjoy!

Bye Bye Bicycle...

After Fridays triathlon training session, I decided it was time to take my amazing road bike back to the store in Melbourne for its first service, and I even ordered a new toy to go on my bike - a Garmin Cadence sensor and bike mount for the wrist unit of my Garmin 910XT. 

After, I wandered down to the Melbourne Convention Centre and entered the FILEX 2014 Convention - just for laughs and giggles!

FILEX 2014 - My Entire Weekend

Filex 2014 is the Australian Fitness and Health Expo. This event was not your standard body building event with crazy swollen people looking ugly. It was an absolutely refreshing experience, from the interesting talks from fitness professionals, to the mostly natural and glutard friendly supplements.

I was captivated, motivated and totally in awe of the guys and girls at this event. There were some very attractive, healthy looking people! Seriously, when you see people looking fantastic, you start to realise a few things. To truly attain a healthy lifestyle, and achieve your dream physique you really have to commit to making some pretty aggressive changes in your life. You can’t get a six pack eating cake. It’ll come as no surprise to you, that you need to put in the hard yards, blood sweat and tears.

“You don’t get what you wish for, You get what you work for”

Seeing the dedication and commitment to self-development in this way, really made me stop and think.

I've been dabbling for too long, and I've never really gotten going until recently - now there's no stopping me. I'm back into my training, and healthy living in a big way.

So here's a little review of the things I saw, did and listened to…plus some other cool stuff.

Supplements & Some...

Every colour, every taste, every type. The only ones of interest to me were pre, post and recovery; they needed one common thing - gluten free and clean as possible. I asked questions, learnt heaps about how and when to supplement training. I learned what products were good, awesome and completely clean. Very exciting. I took all the free samples of these types of sups and now I'm gonna see which ones work for me.

Filex 2014 Booty!

Altitude Training

I trained in a tent. It was at reduced pressure, in fact, simulating 13% Oxygen at 3800m! It was awesome. The intensified workout was a very cool experience, even if it did take me longer than every other person to feel the effects - my efficient heart and lungs kept me from feeling short of breath, and even slowed down the reduction in my oxygen content in my blood! My classic low heart rate and years spent scuba diving may be the reason… Its awesome and so am I!

Olympic Medal Winning Cyclists

I listened to Olympic Cycling Gold Cycling Medallist Anna Mears, and Shane Perkins, (Bronze Medallist), at London's Olympic games. They were talking about road safety and in particular adjusting the culture of motor vehicle drivers and bicycle riders - very interesting. Peter and Anna both gave me their tips for legs day training, and how to stay strong as a road bike rider. Plus it was pretty cool to see those medals up close.

Shane, Me, Anna

Michelle Bridges

OMG! What an inspiration. She's totally real, love her brutal-ness! She's awesome. I managed to be lucky enough to watch and listen to Michelle Bridges giving a motivational, talk about plans, getting started and how to be successful. She is really powerful. I even had the pleasure of being used by her! She called me up on stage to work through some methods she uses on her clients and for Biggest Loser. This involved me spending the next 5-10 minutes boxing with her behind the focus pads. She even commented about my speed and power! We discussed things like time, plans, actioning plans and success tips to keep you on track. She's very charismatic in person, and I believe she was delivering a very important message, which coincidentally is her training motto:

JFDI : "Just Frickin' Do It!" 

After her presentation, I had a chat with her and it seemed to turn a key inside my head, she unlocked a side to me that is now constantly driven and motivated, almost a perpetual motivation and thats pretty cool.

Michelle, Mish to her friends, gave me a set of boxing gloves and focus pads, which was awesome. I wanted a new set to train in - Yay! I don't need to buy any!

Mish & Me!

Training

So, all in a day, how much cardio and training can I achieve…. Well. I got involved in the newest Les Mills Body Combat class - which was awesome, really well designed class! I then did a spot of reaction training, essentially a frame with flashing push buttons.. I had a video of that, but its on Instagram now.

After a few more crazy pre / post workout drinks I was ready to train some more! I got asked to do a short session on a new type of spin bike, which was known as the Watt Bike Pro. It was just like riding a real roadie, but indoors! It also offered inbuilt dynamic simulation of what your legs are doing in terms of how you're pedalling etc. It was very comfortable and easy to use. Shame the RAN doesn't have these yet!!

Fitness Model Heaven

The pictures speak for themselves. But I do have to say that these women are very fit, very dedicated to be professional fitness models and they look great, but they train hard with many sacrifices. What could you sacrifice to make way for realising your dreams?

Juliana Daniell, with message for Winnie!

Michelle Lewin, adorable and tiny…but totally fit!

Monday: Consistency, Consistency, Consistency!

Chest Smash with Mr P - well I got up nice and early, but it felt so easy to Just Frickin' Do It! and yes I just stole Mish's motto…  I trained my butt off - well, my chest actually - chest day is always hard, but training with Mr P always pushes me a touch further. Since the clocks went back I've not been able to photograph the sunrises, and I believe its harder emotionally to get out of bed in the dark. I bounced outta bed and on monday and I felt good all day, and a whole lot less tired. I'm pushing much harder than normal, I've realised a new gear and I'm really cranking it!

Kickbox Circuit Videos

So here's a sample of Monday's kickboxing circuit, I didn't video the med-ball work out, but here's a snippet of my level of intensity.

Quick Round of Shadow Boxing:

Skipping and some...

A Sample Bag Workout.

JFDI - that's her motto: "Just Frickin' Do It!" 

After a good solid hour on the bags, skipping, push-ups, med-ball catches, bounces and those combined with squats. I also, as you can see, did some shadow boxing and by the end of it…. I was smashed, fully blown out…

….So, I decided to go for a 1km swim. The purpose was to get a good cardio burnout and practice my tumble turns at both ends! I did that and it only took 25 minutes, so I'm definitely getting better!

Tuesday, Big Arms & Abs, Big Cardio…

So almost up to date! Tuesday, my biggest day of the week (in terms of training). I go to the gym first thing, then stay there for mandatory physical training with the RAN PTIs, then I usually go again later in the day to play some indoor footie with a few of the peeps from my engineering classes. I then top my day off with a spot of Bikram Yoga.

Gym this morning was my biggest Arms and Abdominals session yet. I really pushed myself and it felt really good! I'm not noticing too much physical change at the moment, but I'm seeing, feeling and hearing (in my own voice and from others) that my emotional/psychological side has been gone! I think  big change is here to stay!

Indoor Football & Bikram Yoga

So after class before yoga, I head to play indoor football (football) with the gang! Normally just after half time, I sub out and head to Yoga. Today Soz was driving and when we got there it was pretty busy, and humid! I have to say, my legs weren't happy. I pulled out of a few postures, but kept trying at least, Warrior Spirit.

My Breakfast Today - Chia Pudding with fresh berries

Day 9 - Listen

Taking On Tuesday...

I woke this morning with a twang of frustration. This was due to feeling sore, achy and like I'd over done my training yesterday - so much so it took me until 0600h to get out of bed. I did however, get out of bed and I did get my achy butt to the gym. I made a commitment to stick to my new regime and I meant it. So, I decided to take on tuesday. To unleash my inner superhero.

Superman was, is and always will be my favourite superhero. He was on my wall, curtains, bed spreads and comics when I was a child. I love all the movies (except Superman Returns - which was unbelievably bad) and I am particularly fond of the Smallville saga.

This morning's session consisted of a hard push to get through Biceps and Triceps.  I started with a simple warm up using the cables, moved into the free weights and back onto the cables to finish. My session took 45 minutes and gave me ample time to give legs a thorough stretching, prior to the usual tuesday morning pt session.

Hard Work. Lots of Hard Work.

Intervals Session Theory

Interval training has been used by athletes for many years to build fitness. It combines short, high intensity bursts of speed, with slow recovery phases, repeated during one exercise session. Most modern methodology for interval training comes in a more structured interval, known as HIIT - High Intensity Interval Training. This builds speed and endurance.

This type of training works both the aerobic and the anaerobic system. During the High Intensity efforts, the anaerobic system uses the energy stored in the muscles (as glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to 'pay back' this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.

Performing high intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This means athletes can exercise at higher intensity for a longer period of time before fatigue or pain slows them down.

Intervals - Sprints and Ball Play

Our PTI took us through a fairly good warm up, and as a by product my hamstrings and glutes were playing along with my attack on tuesday morning. We started with a ball play interval (the PTI said he was trying to make intervals fun) - this was basically throwing a rugby ball repeatedly to your team mates who took it in turns to catch and return the ball. They then sprint to you, around you and back to the start. After about 5 minutes, the whistle went and the thrower changed. After rotating through all four members of the team we took water and prepped for the next interval.

Give it time….

Sprints were interesting - 75% effort sprints, 80m x1, 60m x2, 40m x3, 20m x4 (2 of which were sprinter starts and reactive). After completion of this interval we took a short rest, then did another ball play interval and a second sprint interval session.

Such a good all round morning training session.

Bikram Burnout

So, after a fairly warm and sticky day in this crazy Aussie winter (jokes), I ended up going to yoga after all. I'm so glad I did too. I took it easy. I listened to my body and I worked within my limits. I actually got to class, enjoyed the warmth and quickly stretched, led down in Savasana position and did something I haven't done in a while. I reflected on PW's Tibetan Zen methods, and initiated some personal meditation. After a about 5 minutes of deep breathing, visualising the only meditation chant I know, I drifted into a deep trance / dream … which took me to my slumber….snores included!

Throughout the class, I continued to visualise, meditate and work my way through the 26 postures. I accepted the heat and my profuse sweating, and continued to breathe, meditate and enjoy the experience. For some reason, whenever I visualise and repeat this I always feel better, less confused, more empty (and in a good way). Feeling very refreshed, albeit a little tired, but very happy to have listened, tuned in and removed my frustrations.

"..Om Mani Padme Hum.."