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Hit The Ground Running ...
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04-23-2007, 08:39 AM
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#1 |
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Nice.
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Hit The Ground Running ...
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Isn't it irritating when you lose something that you have worked on and built up from the start? Maybe im over-reacting here, but im devastated that i have misplaced (lost) a couple of my rowing training journals from a couple of years back. Okay, so they weren't exactly great reading, but they were ingrained, as all of my training logs are, with my sweaty fingermarks and comments post-workout which were obviously heartfelt at the time, but now make me laugh out loud, for example "never again" or "truly fucked now".
So, no sweat or fingermarks on this journal, but one that im certain not to misplace! So i am: female (the name Sam always confuses people) 26 years old 5ft 8 in 11 stones (154lb) I am embarking on a journal for many reasons. One of which is that i am a competitive rower and i think my training is quite interesting at the moment, as we are getting ready for some of the big summer races around London. I have rowed for 5 years and i am training specifically for rowing 5-7 times a week at the moment. I have been lifting weights for about 8 months, seriously for the last 4months and am seeing some great improvements. My weights training is Legs/Push/Pull which runs Mon/Wed/Fri, although i am thinking of shifting legs to a Weds as they aren't all that fresh after the weekends training on the river! I am eating generally quite clean, and every 3 hours, following the 5 days "muscle building" - 5 days "fat burning" idea which i read on this very website, but which i have adapted to suit my own needs. During "fat burning" days, i take in no more than 1800 cals, and my maintenance days are between 2100-2200 cals. By cycling the fat-burning days, i am looking to drop a pound or two of fat every time, ie, every 10 days. My goals are different for each sport i do. For rowing, my goal is to qualify and get a good placing at Womens Henley this year, then to go on to race at the National Championships. For weights, my goal is to thicken my shoulders and upper back, and bring out my calves a bit more. I am also aiming to lose a stone of fat throughout the summer, which will help with the shoulders! For Shorinji Kempo (Japanese martial art), i am aiming to grade to Green belt in August. Before i log my weekends training, i would like to say thank you very much to everyone who has posted useful information on this site. I read it most days and i have found the advice and support network invaluable. Because i am doing both weights and a huge volume of cardio, both with different goals in sight, i sometimes feel that i am doing one sport at the expense of the other, especially when i have to do cardio after weight training! However, if anyone out there is in a similar position to me, i would love to hear any advice you may have or ideas that helped your own training. Saturday 21st April Weight 11st 0lb/154lb On the river - Session 1 15 min warmup 4 x 5 mins race pace 32spm avg hr 160bpm (82%) 15 min cool down On the river - Session 2 15 min warmup 60 mins UT2 20spm avg hr 136bpm (70%) Meal 1 (pre-wo) Oatmeal, raisins and milk Meal 2 (post-wo) Tuna s/w apple Protein shake Meal 3 170g lean steak 200g broccoli and green beans 150g sweet potato Meal 4 apple 30g peanuts Meal 5 30g cheese hot chocolate Macros: 1755kcal 169g CHO 122g P 46g F This was the 5th day of a fat burning stint. Sunday 22nd April - Start of maintenance calorie 5 days Weight 10st 13lb / 153lb On the river - one session only 15 min warmup 6 x 3 mins AT AVG hr 164bpm (84%) 15mins easy paddle home Meal 1 (pre-wo) Oatmeal, rasins and milk Meal 2 (post-wo) Tuna s/w 2 apples Meal 3 Peanut butter on wholemeal bread Meal 4 200g steak 100g sweet potatoes 200g broccoli and sugersnap peas Meal 5 75g natural yogurt with a passion fruit squeezed into it 25g dark chocolate (im worth it!) Meal 6 3 boiled eggs 100g cottage cheese Macros: 2150kcal 208g CHO 128g Protein 67g F If you have read this far, then well done you!! And, of course, i would be happy to hear any comments you might have. I'll be logging todays training tomorrow (it was legs, by the way, and yes - it hurts!) |
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04-23-2007, 08:56 AM
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#2 |
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Elite Kiki
Elite Member
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Looks good to me. As a rower it would appear to me that you have a strong back.
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Quote:
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04-24-2007, 07:09 AM
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#3 |
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Nice.
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Thanks! Yes - i do have a strong back, but it is mostly in my lower back. I find that the mass i have there makes my shape from the back look very straight up and down, whereas the look i want is more of a taper from the shoulders.
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04-24-2007, 07:28 AM
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#4 |
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Nice.
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Monday 23rd April - Weight 154lb
Training - Legs 15 min warmup Leg Press: 100kg x 15, 110kg x 15, 120kg x 15, 130kg x 10, 140kg x 10 Deadlifts (with 2x16kg DB's): 10/10/10/9 Lunges (with 2x16kg DB's): 10/10/9/8 SLDL: 50kg 12/12 57.5kg 12/12 60kg 8 Leg Extension 47kg: 8/7/6 Standing Calf Raises: 40kg 12/12 50kg 12/12 55kg 10/10 Seated Calf Raises: 20kg 12/12/12 30kg 12/12/10 35kg 10/6 Leg Curl: 30kg 12/12/12 15 min treadmill - easy pace Obs: Felt good today, im still a little fatigued in the legs from the weekends training, but i feel it went really well. My ass is burning from lunges, i dont know about everyone else, but lunges make me want to cry about half way through the set. Every other exercise i can cope with the pain, but the lunges get me every time. My stomach squirms every time i get ready to do them! Meal 1 (pre wo) 60g Alpen + 150ml skim milk protein shake Meal 2 (post wo) Protein shake Fruit and Fibre cereal + skim milk Meal 3 Tuna s/w 2 apples Meal 4 130g Tuna 100g Sweet Potato 200g Broccoli + sugersnap peas Meal 5 2 eggs 30g cheese hot chocolate Meal 6 30g peanuts Macros: 2065 kcal/ 195g CHO/ 155g Protein/ 62g Fat Supps (taken every day): Cod Liver Oil/ Flaxseed Oil/ Garlic/ Zinc/ Multivit/ Glucosamine Sulphate/ Creatine |
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04-25-2007, 03:25 AM
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#5 |
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Nice.
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Tuesday 24th April - 155lb
Training 50 mins UT2 Bike avg bpm 136bpm (70%) 30 mins stretching Obs: This was a real struggle today. My legs are very sore from yesterday and the effort of lifting my knees up each turn of the wheel was phenomenal! It also took me an extra 5 mins to walk home from uni (30 mins instead of 25) because i feel as if i have straight splints on my legs!! Sitting also hurts! Meal 1 (pre-wo) 40g Oatmeal, 30g Raisins + skim milk protein shake + water Meal 2 (post-wo) protein shake + water 2 slices organic wholemeal bread 20g peanut butter apple Meal 3 Tuna s/w apple Meal 4/snack 50g cheese ( i love cheese!) Meal 5 160g Chicken 100g sweet potato 200g Broccoli + green beans Meal 6 Hot Chocolate 100g Cottage Cheese Macros: 2095kcal/ 177g CHO/ 171g Protein/ 55g Fat Supps: CLO/ Flaxseed Oil/ Garlic/ Multivit/ Zinc/ Glucosamine Sulphate/ Creatine |
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04-26-2007, 12:58 AM
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#6 |
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Nice.
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Wednesday 25th April - 155lb
Training am - Cardio 2 x 25 mins UT1 avg hr 150bpm (77%) pm - Weights - Pull Seated Row: 35kg 12/12 43kg 10/10 47kg 7/7/6/5 Cable Row: 35kg 6/5/5/4 Assisted Chins:close grip: 10kg 6/5/5/4 wide grip: 20kg 5/5/4/3 Upright Rows: 20kg 8/7/6/5 Bicep Curls: 16kg 11/8/7/5 SLDL: couldn't get near the rack because some guy was squatting in it with a half ROM! TWAT! Obs: Legs still extremely tired today! I can hardly believe it. Cardio was a real task in the morning, but felt much better by the time i had to do my weights in the evening, so i felt i was able to put more effort in than if i had done both cardio and weights in the same session. Meal 1 (pre wo) 60g Alpen + 150ml skim milk protein shake + water Meal 2 (post wo) protein shake + water 75g fruit and Fibre Meal 3 (pre wo) 75g Fruit and Fibre Apple Meal 4 (post wo) apple 2 scoops Lucozade recovery mix Meal 5 2 slices wholemeal bread 3 eggs Meal 6 100g cottage cheese 20g peanuts Macros: 2185kcal / 219g CHO / 153g Protein / 59g Fat I definately needed the extra carbs today Supps: CLO/ Flaxseed/ Garlic/ Multivit/ Zinc/ Glucosamine sulphate/ Creatine |
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04-27-2007, 01:02 AM
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#7 |
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Nice.
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Thursday 26th April - 154lb
Day off training today - Thank God!!  Meal 1 80g All Bran + Skim milk Meal 2 Tuna s/w organic bread apple Meal 3 Cheese s/w apple Meal 4 75g Fruit and Fibre cereal Meal 4 2 oranges Meal 5 Out for dinner to Wagamamas (Yaki soba) mmmmmm  Meal 6 100g Cottage Cheese Macros: 1845 kcal/ 219g CHO/ 104g Protein/ 53g Fat These are approximate as im not exactly sure what was in the meal i had, but i did try to overestimate it rather than underestimate! Supps: CLO/ Flaxseed/ Garlic/ Multivit/ Zinc/ Glucosamine sulphate General: This is the last day of a 'maintenance' 5 days, back to 'fat burning' tomorrow. For the next 3 weeks, my diet is going to be worse than usual. This is because im invigilating the main exams at my uni, some of which are away from my department, and most of which last all day. This means that i wont have access to a fridge, or a microwave any longer, so i have to take basically sandwiches. Im gonna try hard to eat as well as i can though, given the circumstances. |
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04-30-2007, 01:55 AM
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#8 |
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Nice.
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Friday 27th April - 156.4lb 1st Day of a 5 Day Fat Burn stint
Weight training - Push am Shoulder DB Press: 20kg 14/10/7/6 Front Raises: 14kg 8/7/6/5 Lat Raises: 14kg 10/8/7/6 Assisted Dips: 10kg 9/7/6/5 Bench Press: 33kg 10/6/5/5 Skullcrushers:14kg DB 12/11/10/10 Evening Cardio 30 mins Bike avg HR 145bpm (75%) Meal 1 (pre-wo) 40g cereal + skim milk protein shake Meal 2 (post wo) protein shake tuna pasta salad (home made so i know whats in it!) Meal 3 60g Tuna + 100g Cottage Cheese apple Meal 4 40g Fibre Cereal (pre wo) Meal 5 (post wo) 2 oatcakes 175g Chicken 50g Sweet potato, 100g Broccoli Hot Chocolate Macros: 1665 Kcal / 169g CHO/ 169g Protein/ 23g Fat Supps: CLO/Flaxseed/ Garlic/ Multivit/ Zinc/ Glucosamine sulphate/ Fat Burner Obs: Feel good today, trying to keep the CHO higher than i would on normal Fat Burn days because im racing tomorrow so i'll need the energy! |
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04-30-2007, 02:10 AM
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#9 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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Is there a reason no squats? I would think that squats would benefit you much more.
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04-30-2007, 02:36 AM
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#10 |
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Nice.
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Saturday 28th April - 153.2lb
Racing - Hammersmith Amateur Regatta 2 races - 1400m each - roughly 5 min sprints avg hr 160 bpm, max hr 178bpm (92%) Meal 1 1 slice toast Meal 2 (pre race) Homemade Tuna Pasta apple Meal 3 (between races1 and 2) 75 g Fruit and Fibre cereal protein shake Meal 4 (post wo) Tuna Pasta apple Meal 5 30g Cheese 3 boiled eggs Meal 6 100g Cottage Cheese Hot Chocolate Macros: 1665 kcal / 176g CHO / 116g Protein / 43g Fat Supps: CLO/ Flaxseed/ Garlic/ Multivit/ Zinc/ Glucosamine sulphate/ Fat Burner Obs: Feel really good. We ended up being on the water for about 4 hours in total, even though most of it was just light paddling or sitting waiting for the races to begin. Fell into bed at the end of the day! We won both of our races, W S3 4+ and W S3 8+ so we were delighted with the result! |
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04-30-2007, 04:47 AM
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#11 |
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Nice.
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Hi D!
Yes there is! There are 2 reasons actually! 1. I have dodgy knees and they hurt when i go all the way down 2. Im not sure about my form i was of the opinion that i was covering all my bases with Deads and Lunges. I thought that if i kept on with the exercises i can do well, good form etc, then i can get progressively heavier with them, which can only be good, right? I mean, i don't think i would be quite so confident to lift heavy with squats. What do you think? |
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04-30-2007, 04:54 AM
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#12 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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Try split squats or bulgarian squats. They seem easy on my knees!
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04-30-2007, 06:58 AM
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#14 |
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Nice.
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Sunday 29th April - 152.6lb
Training at Dorney Lake 1st session: Warm up paddle/ Technique drills/ Standing starts 8km, UT2 2nd Session: 6 x 500m sprints, race pace avg hr 160bpm (82%) Obs: Was feeling a bit tired today, so i felt that the sprints suffered because of that. Luckily the volume was lower today than i expected so we all got off the water a bit earlier! Meal 1 (pre wo) 40g cereal + skim milk apple Meal 2 (post wo) Homemade Tuna Pasta Protein shake Meal 3 75g Fruit and Fibre + skim milk apple Meal 4 200g Broccoli, green beans, swede, carrot and mange tout 100g Cottage Cheese Meal 5 2 slices Organic Wholemeal toast 3 Boiled Eggs Hot Chocolate Macros: 1795kcal / 188g CHO / 112g Protein / 46g Fat Supps as usual NB: Had the cals a bit higher today, esp CHO, because its leg day tomorrow (Monday) and i want to be on top form to really blast it as im short for time tomorrow. Hopefully i'll not be fatter in the morning!! |
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04-30-2007, 11:20 PM
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#15 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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Nice work on getting your calories where they should be. You'll love to hate those bulgarians!
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05-01-2007, 01:34 AM
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#16 |
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Nice.
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Monday 30th April - 152.6lb
Training - am Weights - Legs Lunges: 32kg 10/10/10 Deadlifts: 36kg 8/8/8 SLDL's: 55kg 12/12/10 Hip Abductor: 30kg 12/12/11 Hip Adductor: 26kg 12/12/10 Seated Calf Raises: 20kg 12/12/12 Standing Calf Raises: 40kg 12/12/12 Obs: Today, i focussed on really using my full ROM and holding the exercise at the top (or bottom) of every rep. This meant that for some things i've had to lower the weight a little, but im fine with that, as i felt i got a more intense workout from it. Evening Training - Cardio 50 min UT2 Erg 9650m - avg hr 139bpm (71%) Meal 1 (pre wo) 40g Oatmeal, 30g Raisins + skim milk Meal 2 (post wo) Protein shake Tuna sw Meal 3 Tuna sw apple Meal 4 (pre wo) 40g Fruit and Fibre Cereal Meal 5 (post wo) protein shake apple Meal 6 30g Peanuts Hot Chocolate Macros: 1740kcal/ 184g CHO / 102g Protein / 50g Fat NB: I know that my protein level has not been high enough the last couple of days, hence that's probably why i've been the same weight the last 2 mornings, despite high levels of cardio. I should be home from work at a reasonable time tomorrow (Tues) so im gonna have a nice chicken and veggie dinner! Mmmm .... Also, i have a couple of pictures to put up, which i'll try and sort out later in the day. They're a bit embarrassing, but hey ho, everyones got to start somewhere! |
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05-01-2007, 01:44 AM
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#17 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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Pick a deadlift. I dont think you need 2 deads iin a session. Nice weights though!
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05-01-2007, 02:44 AM
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#19 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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Deadlift is ham dominant.
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05-01-2007, 06:03 AM
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#21 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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Thats right and that is referred to as progression. And after those SLDL, you can use 1-legged deadlifts.
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05-01-2007, 11:16 PM
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#23 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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Hey hope you are doing well. No workouts today?
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05-02-2007, 01:35 AM
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#24 |
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Nice.
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Tuesday 1st May - 152.6lb
Training - Cardio (UT1) 20 mins Erg - UT1/AT 4694m 2.07.8/500m avg split avg hr 158bpm (81%) 30 mins X Trainer UT1 4044 strides Level 12 , Resistance 10 avg hr 146bpm (74%) Obs: My legs are actually killing me today!  I went off a bit hard on the 20 min erg, but it felt good, i was consistent in getting the power down, but inevitably ended up with my heart rate being a bit too high for UT1 work and started to go into AT. So on the X trainer (elliptical) i took it a little easier and worked at a lower heart rate. It was still difficult though, and my legs were burning at the end!Meal 1 1 slice organic toast Meal 2 Homemade Tuna S/W apple Meal 3 Tuna S/W Apple Meal 4 (pre wo) 75g Fruit and Fibre Cereal protein shake Meal 5 (post wo) Protein shake Apple, Plum Meal 6 (about 90-120 mins after Meal 5) 170g Chicken 150g Swede and Carrot half a stirfry veg pack 100g mushrooms Macros: 1820kcal / 163g CHO/ 151g Protein / 43g Fat NB: By the time i got home from this long day, i was pooped! I've been feeling very hungry the last couple of days, eating my rations every 3 hours but looking around for more food after im finished. So when i got home i made my 170g Chicken, but just shoved in as many veggies as i felt like, and scoffed the whole lot!! I felt so much better to just have that full feeling for a change, even though it was mostly veg! As a result though, my calorific intake is higher than it should have been today. Tomorrow is the first day of a 'maintenance' 5 day stint. |
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05-02-2007, 01:37 AM
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#25 |
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Nice.
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Hi DD!
Yes im very well thank you! And you? I've got some photos (finally) to post, but im quite terrified of doing so. I mean, they're not that bad, but its just the thought of half-naked photos of me on the internet......  |
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05-02-2007, 02:05 AM
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#26 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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Be interesting to see. All that hard work, mine as well show it off. I would but I dont own a digital camera.
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05-02-2007, 04:18 AM
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#27 |
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Nice.
Join Date: Nov 2006
Location: Lond |