Spenny's journal

The reason for creating this journal was:
1. To become more mindful about how I'm looking after myself and identify what works best
2. Hopefully receive advice from others who know more about dieting and exercise.
 
This may only be short term but could go on if it is worth the time.
 
What has been happening recently is that I have been putting a lot of effort into the work. I have been working 9am to 4am weekdays and around 12pm to 12am weekends. This was all practical in nature so away from easy snacking at a desk and also solid with no breaks which meant also long periods of dehydration. In general, I have had a few weeks of little sleep, adequate food and exercise.
 
What I have seen from this is very low concentration levels, low energy and a weakening immune system. I had also some injuries, probably caused by lack of flexibility and the concentration lapses. I dont feel very fit or strong.
 
The motivation for starting the journal is in around three weeks I will be attending a conference in Hawaii. Some of it will be work but I will be wanting to make the most out of the trip and see and do as much as I can. I hope for a little debauchery here and there but mostly for adventures outdoors. I need to focus more on getting myself back up to fitness otherwise I might find myself drowning in the sea or rolling down hills on hikes rather than making the most out of it.
 
In the next three weeks I will be slowing down and taking more time out to focus on health rather than work. By keeping a closer eye on my daily intake of food and activity, I can be more aware of how well I am doing and better understand how to get where I need to go.
 
To have feedback from others I would have to keep the input as short as possible but for the future, I want to include enough detail to see what works for what in the long term.  

So, today I have woken up late and chilling out. I am going to concentrate on filling my belly with good food. I see from my stint at home in the last three weeks, my fridge and cupboards are empty. Dorset extra berries museli wasnt a bad start though. Need to get out and fill the kitchen up with more food. Forget work, I am going to the butchers.
 
Tonight is a party at a mad Russian restaurant. Should be plenty of adventurous dishes to try out but I am going to have to ask for the steak. Just for health sakes I may force myself to eat more vegatables and the fermented cabbage. I hate that stuff but I can wash it down with vodka. 

I am lacking lots of sleep and can feel a cold coming on so should save energy but I might make it to the gym today. If I've eaten enough I will try out a full body routine to see where my inflexibilities and injuries are at.

Used Nutritiondata.com to estimate calorie and nutrition intake today. Still fell short of plenty things. After taking some of its suggestions (e.g., milk to boost amino acid score), the total for the day was:
2400 Calories
41% carbs
34% Fats
25% Protein

The high fats estimate came from the two pork loins in the pub (45g). I doubt that was right. They were good though.

Had 5 hours sleep in the day. Catching up quickly. Have four hours sleep before waking up tomorrow. Hope the 9 hrs total will be enough for a decent session tomorow and all the things I need to do.

The cold turned into a mans flu.
 
Drafting up something to work on for the week. Looking into something based on these exercises on these days
Day1 light scheme
Snatch          6x 2reps @ 50, 60, 70, 75, 75 and 75%
Sn Pull          3x 3 @ 85%
Front squat   6x 3 @ 50, 60 70, 75, 75 and 75%
Deadlift/RDL  3x 3
DB Bench      2x 10
Shoulder rotations (internal and external) 2x 10
 
Day2 v. light
Run
Row
SLDL
Walking lunges
Turkish get-ups
Trunk extensions

Day3 light scheme
C & J
Cl. Pulls
Front squat
Deadlift/RDL
Pull-ups (work to one handed)
Shoulder rotations

Day4 v. light
Run
Row
Reverse one legged squats
Windmills
Renegade rows
Leg raises
Day5 volume and heavy
Squat 5x5
Deadlift 5x5
Push press/DB bench 5x5
Row 5x5
 
light
pull-ups 2x 10
Shoulder rotations 2x10
 
 
Day6 and 7
Swim
 
 
 

Been ill since. Unable to exercise but enough appetite to eat well. Managed around 2300 calories a day.
 
Still ill but feeling frustrated enough to make it to the gym anyway.
 
Feeling not well enough for any volume...
 
Mobility exercises, 15 min

Snatch to overhead squat
1x 10 @ 20kg
1x 5 @ 20kg tired

Snatch
2x 3 @ 20kg
1x 3 @ 24kg
1x 2 @ 30kg
1x 2 @ 35kg
2x 1 @ 40kg Power snatch

Power Clean
2x 1 @ 40kg
1x 1 @ 50kg
1x 1 @ 55kg
1x 1 @ 60kg
1x 1 @ 65kg

Deadlift
1x 1 @ 70kg
1x 1 @ 140kg

Power clean & jerk to push presses
2x 6 @ 40kg

Hopefully will be able to add 10kg to all lifts with proper 6 sets of 3 next week.

Time ran out. Quick cool down with barbell with 14kg
8reps rows, 8x power cleans, 8x push press, 8x good mornings.
Stretch calves and quads.
10 min core strengthening.

Got home and had an amazing steak and a half, with spinach, mushrooms and tomatoes for decoration. Feeling much better after.


Diet
~2800 Calories
24% Carbs
41% Fats
35% Protein

Played around with 60kg loaded barbell with power clean to front squats, deads, 10 repetitions each set.

2x 3 assisted one handed pull-ups.

Did the same with 35kg EZ bar with french presses supersetted with a few chest presses.

Light jog round the field.

Light and CV:

15kg DB turkish get-ups

Played around with barbell loaded with 25kg
No break inbetween
8x bent over row
8x hang clean
8x push press
8x good morning
3x good morning into drop snatch
8x back squat

8x snatch grip deadlift
8x hang snatch
8x overhead squat

8x snatch
10kg windmill

8x deadlift
8x hang clean
8x push press
8x front squat

1K row

Was up for a heavy day but just as I was warmed up, the gym announced they were closing.
 
Power Clean
2x 1 @ 30kg
2x 1 @ 50kg
2x 1 @ 60kg
2x 1 @ 65kg
1x 1 @ 70kg
1x 1 @ 65kg to 6 front squats
 
Ate a rib eye steak

nice log so far. :)

Thanks, though, it has not been a great couple of weeks. Had a strange flu and swollen sinuses. When I was doing those front squats I felt like something was going to pop inside my head. Not smart to train whilst ill but I seem to have gotten through it much better off than others.
Hope to get a couple more sessions in before I head off.

Busy day. Diet a little poor and no exercise.

Diet
~1500 calories
54% Carbs
30% Fats
16% Protein

Back from two weeks off.
Starting out light.
15mins mobility
(Kg)
 
              Set 1   Set 2   Set 3   Set 4   Set 5   Set 6   Set 7
Reps       3x        3x        3x        3x       3x        3x        3x
Snatch    20        25        27.5      30       30        30        30
        
               5x        5x        5x        5x       5x       5x        5x
Sn Pull     35        35       35        35       35        35        35
F. Squat   35       42.5     50        57       52.5     52.5     52.5
RDL         100      100      100    

15mins mobility

(Kg) 
              Set 1   Set 2   Set 3   Set 4   Set 5   Set 6   Set 7
Reps       3x        3x        3x        3x       3x        3x        3x
C & J       25        30        35        35       35         35        35 
         
               5x        5x        5x        5x       5x       5x        5x
Cl. Pull    40        40        40        40       40        40        40
F. Squat   30       35        35        35       35        35        35 
RDL         100      100      100    
 
3x 12 leg raises
 

15mins mobility

(Kg) 
              Set 1   Set 2   Set 3   Set 4   Set 5   Set 6   Set 7
Reps       5x        5x        5x        5x       5x         
Sn. Pull   90        40        40        40       40                       
Cl. Pull    90        40        40        
F. Squat  40        40        40        
RDL         40        40        40  

From Friday
 
In hurry, had 30mins before heading out to the pub with mates.
No proper warm up.

(Kg) 
              Set 1   Set 2   Set 3   Set 4   Set 5  
Reps       3x        3x        3x        3x       3x         
Snatch    20        27.5      27.5     27.5    27.5                       
                5x       5x         5x      
Clean then      
F. Squats  70        60        60            
RDL         100       100      100  
 
Leg raises
 
 

A little warm up.

(Kg) 
                  Set 1   Set 2   Set 3   Set 4   Set 5  
Reps              3x        3x        3x        3x       3x         
Snatch           30        40         45        45       45                        
                   
                       5x        5x         5x       
Snatch Pulls   45        45          45
Snatch then       
OH Squats     45        45         45 - (Bk Sqts)            
RDL               100       100      100  

Stretches at hips and wrestler's bridges.

Had a little time at work to pop down to the little work's gym. No bar and plates but some dumbells which go up to 20kg.

(Kg dumbbells) 
                    Set 1   Set 2   Set 3   Set 4   Set 5  
Reps              3x        3x        3x        3x       3x          
Clean & J      15        17.5      20        20       20                        
                    
                       5x        5x         5x        
Clean Pulls     20        20         20 
        
F. Squats        20        20         20             

20Kg Dumbell curl, French press, chest press.  

Didnt have a lot of time again.

(Kg) 
                    Set 1   Set 2   Set 3   Set 4   Set 5  
Reps              3x        3x        3x        3x       3x          
Clean             30        50         70        60       20                        
                    
                       5x        5x         5x        
Clean              60        60         60  
f. squat       

DL                  1x 100   1x 140   1x 160

C & J               20        20         20 


Shoulder rotations, reverse one legged squats.

Mobility work.

(Kg) 
                   Set 1   Set 2   Set 3   Set 4   Set 5  
Reps              3x        3x        3x        3x       3x         
Snatch           30        40         40        40       40                         
                    
                       5x        5x         5x       
Snatch Pulls   40        40         40
Snatch then       
OH Squats     40        40         125 - (Bk Sqts)            
RDL               110       110       110  

Shoulder rotations, stretches.

Handed in my resignation at the gym. Looking forward to ending membership there in June. Its been hard to find a decent and well priced gym in London. I'll just buy a barbell and some plates and do the same thing at home. Later on I'll join a David Lloyds to do some strength training to up the big three if needed.  

Wednesday
 
Mobility work.

(Kg) 
                   Set 1   Set 2   Set 3   Set 4   Set 5  
Reps              3x        3x        3x        3x       3x          
C & J             50        50         57        57       57                          
                     
                       5x        5x         5x        
Clean Pulls     50        50         50 
Push press     40         50        57
   
RDL               100       100       100  
 
 
Thursday
 
Mobility work.

(Kg) 
                   Set 1   Set 2   Set 3   Set 4   Set 5  
Reps              5x        5x        5x        5x       3x          
Clean Pulls    50        50         50        50       50                         
                    
                       5x        5x         5x       5x
Clean then      60        60         60        60 - Bk
F. Squats   
 
Turkish getups, lunges and windmills with kettlebell. Shoulder work.

A little low on energy today.

Mobility work.

(Kg) 
                   Set 1   Set 2   Set 3   Set 4   Set 5  
Reps              3x        3x        3x        3x       3x         
Snatch           40        40         45        40       40                         
                    
                       5x        5x         5x       
Snatch Pulls   50        50         50
Snatch then       
OH Squats     40         40         40   
RDL               100       100       100  

Thursday

                   Set 1   Set 2   Set 3   Set 4   Set 5  
Reps              3x        3x        3x        3x       3x          
C & J             50        55         57        57       52                           
                      
                       5x        5x         5x        
Clean Pulls     50        50         50  
Clean and       60         65        70
F. squat   
RDL               100       100       100  


Saturday

15 min run, 3 km. Swim.

A little tired again today. Will have to start eating more and try to get more sleep.

(Kg) 
                   Set 1   Set 2   Set 3   Set 4   Set 5  
Reps              3x        3x        3x        3x       3x         
Snatch           40        42         45        47       40                         
                    
                       5x        5x         5x       
Snatch Pulls   50        50         50
Snatch then       
OH Squats     40         40         40    
                      10x      10x      10x
Sqaut             70         70         70

A little change in today. 30 s gap between reps, 2 min between sets.

Warm up
                   Set 1      Set 2     Set 3     Set 4    Set 5  
                     5x           3x         1x         1x         1x
Clean & J      15           50         65         70         82


                    Set 1   Set 2   Set 3   Set 4   Set 5  
Reps              3x        3x        3x        3x       3x          
C & J              67        72        72        72        72                            
                       
                       5x        5x        3x        
Clean Pulls     62         82        92   
F. squat          72         82        92 
   

Thursday
Aerobics class with weights.

Friday

Shoulders tired and a little painful. The twisted ankle from volleyball a week ago has probably led to the tight iliotibial band and calf. Made it a light and quick workout.

(Kg) 
                   Set 1   Set 2   Set 3   Set 4   Set 5  
Reps              3x        3x        3x        3x       3x         
Snatch           40        42         45        40       40                          
                     
                       1x        1x         1x       
Deadlift          100      150          -
        
Frnt Squats    100       100         -

Monday

Was a hard weekend with vodka and little sleep. Did one 40 kg snatch in warm up and felt like I should take it easy. Did a full body instead.

No rest inbetween exercises.

reps x sets @ kg
Front squat       1x3 @ 100
Dumbell press 10x2 @ 40 DB
Dips                 10x1 @ BW +28 DB
Bent over row 10x2 @ 72
CG Pull down     6x2 @ 105
Push press        3x3 @ 62
Seated BC       10x1 @ 20 DB
French press   10x2 @ 46

In around 30 mins

reps x sets @ kg 
warm up - Back squat       20x1 @ 50
Dumbell press    10x2 @ 40 DB
Dips                    6x1 @ BW +26 DB
Bent over row    10x2 @ 72
CG Pull down     10x2 @ 105
Push press         3x3 @ 52
Turkish get-ups 10x2
Windmills           5x2
renegade rows 10x1

In less than 30 mins

Been surfing over the weekend. Plenty of swimming. A little rowing yesterday.

Today diet was a little poor. Need to get that sorted again. In the gym, everything felt heavy. Wanted to do it in record time but it was too busy to get on with stuff.

Warm up with 20 b!tches - back squats with 60 kg

RDl 10x2 @ 82
DB press 12x2 @ 40 DBs 2nd set felt lighter, maybe didnt warm up properly, should have tried 44 kg DBs. Next time.
Dips 10x1 @ BW + 26 DB
BOR 10x2 @ 82
CG Pull down 6x2 @ 102
Clean & Push press 3x3 @ 62
Seated DB curl 10x2 @ 22 DB
OH DB french press 12x2 @ 22 DB

Stretch

Today I should have rested but will be having an all day, night drinking &  bbq session with some mates later on for the farewell of the increasing daytime. So, I wanted to shake off a little lard by running. Went to the gym and attempted a quick 20 rep squat with 90kg for starters. Legs were a little pumped after the run and deep squatting was a little tricky so did all around parallel. Lost count and did closer to 15 reps. 90kg felt easy enough and would be a good one to start from though.

Clean & Press 75 kg x 1
Press 3x3 @50 kg
Jerk to OH Squat 50 kg x 5
Pull-overs 35 kg x 5, 28 kg x 5, 24 kg x 20, 24 kg x 20
Abs:
Front squats 70 kg x 10

Ran back home.

Food so far - Mango, 4 kiwis, 2 eggs on english muffin (the bread). Soon to make up for such little food with beer and meat. Oh yeah.