SBR Training Journal

[Ogedei]

March 30, 2006

Cycling

Distance:16km
Avg pace: 2:51/km
Avg HR: 128bpm
Avg Max: 69%
Total time: 45m42s

My pace was a little faster this time, but I will chalk that up to being on a far flatter surface this time. Although my BPM is almost identical. Definetely have to find a better route though, running laps around the neighborhood is BORING.

[Ogedei]

March 30, 2006

Nutrition

1: 2 eggs + 1/2 cup bison + 1 slice cheese. 1 Slice WW bread + 1.5 slices cheese. 3/4 cup oats + 2 tbps PB.
2: 250ml Chocolate milk
3: 2 eggs + 1/2 cup veggies + 1/4 cup bison
4: 250ml 2% milk
5: 1 Salmon fillet + 1/2 cup veggies + 1/4 cup bison
6: 4 turkey bites. 1/2 cup oats + 1/2 cup blueberries. 1 1/2 slices cheese
7: 1 Turkey bite. 3 slices WW bread + 2 tbsp PB. 3 slices cheese. 1 1/2 cup blueberries. 1 cup mixed veggies

WHEW! Alot of food, but I was starving after I got back from the bike.
Fitday says thats 3300 calories! Saturated fat was a little high though. to much cheese and turkey pepperoni I guess. Either way plenty of fibre and protein!

[Ogedei]

March 31, 2006

Resistance Training

3x8s 60s rest

Lat Pulldown: 112.5x8 / 112.5x8 / 112.5x8, up from 100s
Shoulder Press: 70x8 / 70x8 / 70x8, up from 60s

Sumo Deads!: 140x8 / 140x8 / 140x8, up from 135s
(First set was a little hard, last two were pretty good though)
Close grip bench: 100x8 / 100x6 / 100x5 / 90x8, up from 95
(dumbells 50lbx2 and 45lbx2. I used a bar at 95lbs last time and completed all reps.)

Swissball crunch: 25x10 / 25x12 / 25x14

Weight: 213lb, no change

[CAchief]

Damn, good job on the weight increase man. Nice work.

[Ogedei]

I think alot of it is still looking to find the right weight, but I shall keep progressing as much as I can. The part that sucks is the smallest increments I can make are 5 lbs at my gym (2 2 1/2lb weights). Most stuff goes up by 10s

[Ogedei]

March 31, 2006

Nutrition

1: 2 eggs + 3 slices cheese + 1/2 cup bison. 1 cup oats + 2tbsp PB
2: Tuna sandwich, store bought
3: Subway style 6" tuna sub on WW with all veggies, no cheese.
4: Earls: Salmon Salad(Salmon fillet, artichoke hearts, peapods, lettuce, with full fat dressing). 5 or 6 asparagus spears with butter and salt
6: CHEATS! Chocolate bar, Ice cream sandwich, chips. Caloric est: 1800
7: 1 cup Mango

Ate alot of crap while watching a couple movies last night.

Notes:
Nutritionally today was pretty bad, and I skipped my run, but got to see Shannon so that made it worthwile. She is awesome!

[Ogedei]

April 1st, 2006

Running
Distance: 3.5km
Avg Pace: 6:09/km
Time: 21:44
MHR%: 87%

Time at 3km: 18:34
Previous time at 3km: 18:36
New 3km Best: 18:34

Added 500m on to the run today. Will run the next set at 3.5km and then work up to 4. My eventual goal is to work up to the 5km distance.

[Ogedei]

March 27th - April 2nd

End of the week

Food for Saturday was good, better that Friday. Sunday consisted of a HUGE breakfast at a restaurant, then not eating for awhile, having some crap, then some oatmeal and eventually mangos before bed.

Gor out for a walk with Shannon yesterday, looks to be around 5km on gmaps.

Sleep for some reason didn't come super easy last night, so I am a little tired this morning.

Goals:

I had the following goals this past week. Didn't meet them all, but still overall happy with the effort these past weeks.

Resistance Training: 3 sessions. MET
Swimming: 2 sessions. (1 session of drills, 1 500m swim) MET
Running: 2 sessions. Training distance is 3km MET
Cycling: 2 sessions. Only got in one sessions this week

April 3rd - April 9th:

Resistance Training: 3 Sessions
Swimming: 2 sessions. (1 session of drills, 1 600m swim)
Running: 2 Sessions. (1@3500m. 1@4000m)
Cycling: 2 Sessions. 16km rides.

[Mahler]

Og,
Nice gains on those lifts.

[Ogedei]

April 3rd, 2006

Resistance training

5x5, 120sec rest.

Bench Press: 130x5 / 130x5 / 130x5 / 130x5 / 130x6
Bent over rows: 115x5 / 115x5 / 115x5 / 115x5 / 115x5

Front Squat: 120x5 / 120x5 / 120x5 / 120x5 / X
Shrugs: 140x5 / 140x5 / 140x5 / 140x5 / X
(Skipped last set due to time and lower back become sore, form was breaking down)

Single Calf Raise: 50x5 / 50x5 / 50x5 / 50x4 / 50x4
Wood choppers(H->L): 100x5 / 100x5 / 100x5 / 100x5 / 100x5

Running
Distance: 3.5km
Avg Pace: 5:49/km
Time: 20:30
MHR%: 86%

Time at 3km: 17:25
Previous time at 3km: 17:41
New 3km Best: 17:25
(I was competing against my previous best time on a flatish course against the hill of doom. so I am using those PRs..since I SMASHED THEM!)

Nutrition

1: 2 eggs + 1 1/2 slices cheese. 1 cup oats + 1 1/2tbsp PB
2: 500ml chocolate milk
3: 2 eggs + 1 1/2 slices cheese + 1/2 cup veggies
4: 100g bison burger + 1 cup veggies
5: 18 dates (aprox 300 cals). 100g bison burger + FF Mozarella slice
6: 15 dates + 3 slices of cheese.

[Ogedei]

April 4th, 2006

Swimming: Drills

Warmup
6 x25ms

Workout
Bi-lateral breathing: 3 x50s. RI: 30s
Catch-ups: 3 x50s. RI: 30s
No breathers: 4 x25ms. RI: 45s
(really more like 8 x12s as I breathe once per length)
Golf score: Skipped these, didn't feel like being timed. Might dump them in favor of something else. Yes I was lazy.

Cooldown
Knew I forgot something

[Ogedei]

April 4th, 2006

Nutrition

1: 2 eggs+1 slice FF cheese. 1 cup oats+1 banana. 5 dates
2: 500ml Chocolate milk
3: 2 eggs + 1/2 cup veggies + 1 slice FF cheese.
4: 100g bison patty + 1 cup veggies + 1 slice FF cheese.
5: 1 serving whey. Pepperoni and cheese stick (300 cals)
6: 1 can tuna + 1 can mixed veggies + LF dressing. 6 dates
7: 10 dates. 1 cup mango

Notes:

Was going to go for a bike ride when I got home last night, but I was just to damn lazy, by the time I was ready to go it was getting to late. Curse my lazy hide!

[Ogedei]

April 5th, 2006

Resistance Training

2x15s, 45s rest.

Lat Pull-Down: 100x15 / 100x12
Shoulder press: 60x15 / 60x12

Sumo Deadlift: 95x15 / 95x15
Close grip bench: 40x12 / 85x15
(first set with dumbbells, second set with a bar)

Swissball crunch: 10x18 / 10x17
(Owie! good targeting on these, my abs were killing me!)

Notes:
I really hate doing sets of 15. Like alot.
Seem to have lost a bit of ground on the shoulder presses and maybe close grip bench.

[Ogedei]

April 5th, 2006

Nutrition

1: 2 eggs + FF cheese slice. 1 cup oatmeal. 14 dates
2: 500ml chocolate milk
3: Corned beef on rye with mayo. 1 cup cottage cheese
4: Koryo Beef, korean BBQ. Chicken+beef. Green beans and broccoli. 1 cup rice.
5: Mongolian BBQ: Beef + veggies, lots. misc sauces (soy, ginger). 1 bite of toblerone chocolate bar.
6: Chocolate Caramel Donut...mmm Donut...
7: 12 dates. 1 cup mango chunks

[Ogedei]

April 6th, 2006

Swimming: 500m

Lap 4: 1:24
Lap 5: 1:22
Lap 6: 1:22
Lap 7: 1:22
Lap 8: 1:24
Lap 9: 1:18
Lap 10: 1:23
Total time: 14:31.88

Previous PR: 13m44s

Notes:
Only had about 5 hours of sleep last night. I am sure there will be days I will skip workouts because I just don't want to. Not today though, today I wanted to skip, I wanted to not swim. 5 hours of sleep. Screw it I said. Yet there I was swimming. So no new PR today, but a strongly consistent effort.

I also swam an additional 100m today. 50 before and 50 after the 500m set.

[Marykaa]

I have no references.. but I always think effort done when you're tired counts for double.. your body learns to keep going .. that's a big lesson.

well done!

and I hope your lack of sleep pas because of something plesant and not from problems

[Ogedei]

Originally Posted by Marykaa

I have no references.. but I always think effort done when you're tired counts for double.. your body learns to keep going .. that's a big lesson.

well done!

and I hope your lack of sleep pas because of something plesant and not from problems

I unfortunately doubt that to be true, but I still did ok.

The lack of sleep was due to the laundry machine getting fixed and me trying to get some clothes done. Oh and a movie with Shannon earlier which is always worth the lack of sleep. She is so great

Og.