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!)
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!)
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!
