Day 63 - Raising The Bar

Another Typical Monday

Just another typical monday morning, back at Cerberus. Frosty, well chilly mist, but still at 0545h before sunrise, its not the most appetising wake up. Sluggishly I crawled out of bed, rubbed my eyes and with a yawn started to walk around / drift around the room trying to locate my gym clothes in the dark - the thought of bright fluorescent lights furiously beaming at me was not very appealing. I threw on my clothes, downed a pre-workout and headed out into the dark.... As I walked I continued to review my plan for my morning's workout...desperately hoping to get my gears shifted into high....slowly I started to warm up and get into my normal head state - perhaps the chilly mist was waking me up?

On arrival at the gym I was still not in high gear, but I was warming up to it...I worked through my new back and abdominal endurance workout, with lower weights than last week but higher intensity. I felt really good about the work I had done after 90 minutes... and my muscles were feeling that good burn I love so much! Abdominals were feeling tight, and as my walk back to my room progressed I felt like today, I'd see if I could push myself a little further.

After lunch I decided to go for a swim. I knocked over a pretty pleasing 1.5km swim in 40 minutes, and pushed through the shoulder and abdominal burn I was experiencing. After a good stretch, and about an hour to relax after my swim I intended to relax for the rest of the day...but that didn't last long. I ended up training on the squash court, solo for about 15 minutes of techniques I was taught in days gone by (when I was back in the UK) by an old collection of friends Mr Lewis, The Meredith's, The McQ's and regular on court tantrums playing against Mr Mouldie and co.... So after 15 minutes of nostalgic forehand and backhand training (in the box for 20), behind the line for 20, 20 lobs, 20 drops...etc... I was asked if I wanted to play squash (in a match) with a sailor. I courteously agreed - who wouldn't want to actually play squash on a squash court!! It was a good game, I emerged victorious after 3 games, each played well by both players. I started remembering the old days where the golden ladies of squash would play lots of airy balls,  lobbing opponents and taking the power right out. I started to play with a few mixed shots and I held my own on the 'T' for most of the match. Feeling pleased with my efforts, post game, I rewarded myself in true squash style... a cool cider, a glass of red wine and cognac enjoyed fireside in the wardroom.

Raising My Bar

So, as you may have read yesterday, I'm thinking of entering a few events to test my preparation, keep my focused on my training goals and prepare me for next summer's triathlon events (if I'm not posted to sea). Well, further to that, my awesome wifey-dearest, Winnie, registered me for the City2Surf in August, and my original 2014 goal of running the Sydney Marathon. I've never done 42km straight, but I know in my heart that I can pull it off - besides I remember saying that if it doesn't challenge you, it doesn't change you. Well, this will be my biggest challenge of 2014. I will achieve it. I will finish. Thats what's important about goal setting; set the goal, and ensure you get there... I'm gonna need help, and I'm gonna need a lot of support to pull this off. So, if you can, your support would be appreciated.

Just to raise the bar a little higher, I'm going to make sure I do it and I'm going to raise money for a charity that's close to my heart, and I'll keep you posted, just waiting on some information first.

Well, there we have it. Monday, done and dusted, with a hint of nostalgia, hope and promise thrown into the mix!

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.

A New Week, A New Monday

Mondays...

The hardest and easiest day of the week. Hard because you need to force yourself out of your weekend routine, and climb the hill all over again. Easy because you're one week stronger, faster, fitter and better prepared. 

Beep! Beep! Beep! 

Well, the starting gun goes off and you spring to action; for zero to hero in just a few seconds. Moments later you're raring to go, warm lemon water down in one, and breakie smoothie gulped down like you haven't eaten since last year. You're ready!

Action Stations.

Great gym session this morning. I joined Mr Q and P for a session dedicated to everyones' favourite muscle group - Chest! A seriously marked improvement on my week one session, and I was enjoying the hour of intense workout.

Post-workout, I smashed my usual supplements, went to class. I have to be honest though, I was feeling the effects of being so active. Still, I'm clearly learning to listen to my body the hard way…

So after a long day of planning my evening run and swim, I ended up tied up until I only had time for a quick game of squash….which was all good until my hammies started aching. Based on the issues of last week, and ignoring my body, I reluctantly retreated from tonights planned cardio all together, in favour of a warm stretch and probably an early night.

Inspiration

Day 1 - Making A Start

Just A Reminder...

As you will have seen from the WinGaz blog Eat. Travel. Dive. that I, Gaffa Bateman have made a few big changes in recent times.  I joined the Royal Australian Navy (RAN) last July, the day before my 33rd birthday.  I spent four months working my butt off at New Entry Officer Course 49, graduating in November.  I became an Australian citizen on 11/11/11 at 11am, I got married to the love of my life Winnie on 11/12/13 and now its back to business…. Well, I'm just finding my feet after a big move and more separation from my awesomely supportive wifey.  Yes! I'm currently at HMAS Cerberus, working hard to pass the Engineer Officer Application Course, so I can be released into the Australian Fleet as an Assistant Marine Engineer Officer. Just a few big things.  Now we're up to speed!

I'm going to try and get myself both mentally and physically fitter and in prime condition. 

Why? 

Well, its simple really, I have an amazing wife and now I want to make an amazing family… I wanna be a healthy role model for my children, be fit enough to play with them and be smart enough to keep up with them as they grow! Not sure which will be the hardest challenge!

I need to travel from Fat to Fit.  I need to change my mindset and really dust out the cobwebs and get my engine running like a performance machine!

I mean, I'm not obese or anything, but I am challenged in the belly department. Goodness knows I've been trying to cardio my heart out, but its come to my attention that I need to do more! 

Prior to today, I would run, swim, cycle (I'm in the triathlon club) and as you know, regularly participate in Bikram Yoga (see my post on it, if you're interested).  I don't eat badly, even though I've been diagnosed as being Gluten Intolerant, hyper sensitive to wheat and oats.  I'm what Mr Shrimp and I call a "Glutard". My diet is improving though, thanks to the amazing Peaceful Warrior at Optimum Health Essentials in Mona Vale.

Now, I need to push myself to get over the plateau.

Making a Start

Today is Day 1, the start of a new chapter, a blank canvas - the exciting moments at the start of an unknown journey.  It is for this reason alone that I have decided to write about my journey - From Fat to Fit.  I wanna give positive energy back to the universe, I wanna keep myself motivated by inspiring and motivating others.  Its this energy that really drives me, so I hope I don't bore you too much! I will reflect, and share on how I'm going, the highs and the lows.

Today is also the start of a new exciting countdown.  14 Weeks until my Honeymoon, but I'll let Winnie tell you all about that over on Eat. Travel. Dive.! 

For the Record, Sir

So, just to make this exercise tangible, I currently weigh 97kg. My belly (which is my problem area)  currently measures 110.5cm.  I'm 33 years old and 176cm tall… so I guess my BMI is 31.31.  My BMI is acceptable for the RAN, but not for me… So, its out there, the naked truth. I don't know what I will achieve in 14 weeks, lets find out together!

Early Morning Weights Training

Beep Beep Beep! 0500hrs and I'm up and outta bed, raring to go! I take my supplements and a light breakfast smoothie (packed with all the essentials) and dress for the gym.  Its raining and cold…lucky I had my gore tex shell and track pants (cheers, Lululemon!). I dodged the rain drops and walked from the Wardroom (officers accommodation) to the Gym.  Cerberus' gym is well equipped, awesome actually. Until I get myself into a routine, I'll hold off on detailing all the exercises and sets. reps etc…. besides I might try and do some photos/video as things change.

Today I started to use the weights room, never heard of Gaffa doing weights! WTF! Well, I got in there and pushed through a 60 minute Arms (Biceps and Triceps) and Abs routine, and high-tailed it back to shower and change for class! Plus I got to see a wicked sunrise, see my Instagram or Facebook for that!

Evening Cardio

After finishing class, and a swift change, I was back at the gym.  This time diving head first into some lap swimming.  The pool at Cerberus is amazing, 50m and not overly busy (I often swim alone!). I love it, love being in the water…but you already knew that! I smashed a prompt 1km swim (20 laps) in 22minutes.  My arms were sore, but I powered through.  I have recently been developing my Freestyle stroke (which was pretty crappy until a few weeks ago), and I'm noticing small changes!

After a quick de-chlorination shower I was rehydrating and getting ready for a knock-up with Morts!  So, after a quick ball warm up, we were in full flight playing a squash match.  It was fairly even in terms of ability, but I could feel my legs getting tired, and my arms dying every time I hit a shot!  I love squash, it reminds me of the countless hours I spent playing at Fitness First in the UK with my bro Mr Mould and friends….good times.  I lost tonight in a gruelling 5 game match, I just couldn't get to all of Morts little drop shots!

My Daily Diet

So, I'm trying something new.  I'm eating clean (trying to be as clean as possible) and I'm trying out a series of supplements. I'm not going to document my daily diet, just the occasional yummy meal.

It's pretty hard trying to find good quality supplements that are as natural as possible, gluten free and not illegal in terms of sports/navy testing! I'm trying out:

• Sun Warrior Brown Rice Protein - for meal replacement smoothies
• GNC Optibolic Optidrene - as a thermogenic to give my metabolism a kick, and help me focus 
• Designer Whey - for Post Gym Workouts and Endurance Cardio Sessions
• Ultimate Nutrition BCAA Powder - for post workout Amino Acid boosts

Which are recommended for my training goals, based on my body type and digestive issues!

I currently take the following sups to assist with being Glutard and a bit stiff:

• Bio Ceuticals Ultra Clean EPA/DHA Plus - for joint health and brain function
• Bio Ceuticals Ultra Muscleze - I'm Magnesium deficient and it helps heaps!
• Bio Ceuticals Multigest Enzymes - to assist my digestive system in breaking stuff down
• Bio Ceuticals SB Floractiv -  to support digestive health
• Medi Herb Enhance P2 Detox - to give my digestive system a reboot

I take all of these as prescribed, and I've seen drastic changes in the past year or so since I started taking them.

Thats all for today, time to relax.  See you tomorrow?