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aramis

My way towards OCR

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Nov. 29th

 

Workout (back):

3x:

- 6x pull-ups,

- 10x active hang knee raises,

- rest 2 min

 

Had to cut my workout short, so decided to only keep the essentials. This way, cranked one pull-up more on each set :)

 

Sun Salutations.

 

Food: 2626kcal, 168g protein.

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Nov. 30th

 

Running:

5.25km, 28min22sec - 5min22sec pace

Woohoo! Only 22sec slower than my PB! 

And I learned I need warmer gloves to run in temps in freezing range - when I left home it was 2C (36F), when I came back it was 0C (32F). My hands were so cold I lost touch in fingertips... 

 

Food: 2628 kcal, 162 g protein. 

 

I used last week to correct my nutrition - I added more carbs instead of some fats (keeping calories on more or less stable level). I think it might be the issue - not enough "easy energy" from glycogen stores/carbs resulting in earlier fatigue and poor performance. We'll see if I'm right. 

 

BTW, I signed up for a Runmageddon OCR in April. It's all paid and all, so there is no way back. I'll run it or die trying :D 

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Go go, Aramis! I really need to sign up for my Spartan sprint as well. 

 

Be careful on running in the cold - winter is flu season and we don't want YOU getting frostbite. 

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Dec. 1st

 

Rest day. 

 

Food: 2472 kcal, 158g protein + some chocolate and cream pudding that we used as filling to my son's birthday cake. 

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10 hours ago, Mortimer said:

Be careful on running in the cold - winter is flu season and we don't want YOU getting frostbite.

Flu isn't spreading due to cold air. If I can keep my immune system running (and maybe evade sick people sneezing at me), I'll be okay :) 

And if frost will try to bite me, I will bite it back :D 

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Dec. 2nd

 

Workout (back):

3x:

- pull-ups followed immediately by assisted pull-ups (6+5),

- 10x body rows with feet on chair, 

- 10x active hang knee raises,

- rest 2 min

 

20x KB swings (16kg/35lb)

12x per side KB clean and press (alternating arms for each rep)

 

Sun Salutations

 

Food: 2638kcal, 166.5g protein.

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Dec. 3rd

 

Workout (burpees):

15min timer, 80 reps.

 

Stretching - Sun Salutations.

 

Food: 2703 kcal, 169.5 g protein.

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Dec. 4th

 

Workout (full body):

 

Time-based Kettlebell workout (20 min), done with 16kg/35lb bell

Did additional two breaks between exercises, about 1 minute each.

 

Recorded reps (bold font indicates progress):

 

1. Slingshot x 1 minute - 16 reps per side

2. Halo x 1 minute - 10 reps per side

3. Overhead Warm Up x 1 minute - 6 reps per side

4. Single Leg Deadlift x 1 minute - 8 reps per side

5. Bottoms Up Clean x 1 minute - 8 reps per side

6. One Arm Swing x 2 minutes - 35 reps per side

7. Lunge with Rotation x 2 minutes - 12 reps per side

1 minute rest

8. Clean and Press x 2 minutes - 12 per side

9. Regular Row x 2 minutes - 20 reps per side

10. Thruster x 2 minutes - 12 reps per side

11. Bob and Weave x 1 minute - 12 reps per side

1 minute rest

12. Turkish Get Up x 4 minutes - 5 reps per side

At the end I added 16 regular push-ups and 6 chin-ups as a finisher.

 

Stretching - Sun Salutations.

 

Food: 2708kcal, 165.5g protein.

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Dec. 5th

 

Workout (burpees):

15min timer, 88 reps.

 

Stretching - Sun Salutations.

 

Food: 2824 kcal, 199.5 g protein.

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Dec. 6th

 

Workout (back):

3x:

- pull-ups followed immediately by assisted pull-ups (6+5),

- 10x body rows with feet on chair, 

- 10x active hang knee raises,

- rest 2 min

 

20x KB swings (16kg/35lb)

12x per side KB clean and press (alternating arms for each rep)

13 reps with right and only 8 with left hand - my kid came and distracted me, so I needed to end my workout... Grr...

 

Sun Salutations

 

Food: 2715kcal, 174.5g protein.

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Dec. 7th

 

Running:

5.25km, 28min46sec - 5min29sec pace

Temp: 2deg Celsius, no rain, patches of snow and ice. This was fun :D 

And I used warmer, polar fleece gloves, so my hands were warm all the time. 

 

Food:2642kcal, 197.5g protein.

(+ six chocolate dipped grapes and a couple sips of hot chocolate at Christmas market we visited with kids).

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Dec. 8th

 

Rest day.

During which I helped with organizing Airsoft event. This resulted in 6 hours of walking through a forest and a quarry. 

 

Food: 2845kcal, 160.5g protein. 

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Dec. 9th

 

Didn't feel like exercising at all. But did it anyway and I'm glad I did. 

 

Workout (back):

3x:

- 4x pull-ups,

- 4x chin-ups, 

- 10x active hang knee raises,

- rest ~2 min

 

20x KB swings (16kg/35lb)

14x per side KB clean and press

 

Sun Salutations

 

Food: 2738kcal, 162g protein.

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Sec. 11th

 

Workout (full body):

 

Time-based Kettlebell workout (20 min), done with 16kg/35lb bell

Did additional two breaks between exercises, about 1 minute each.

 

Recorded reps (bold font indicates progress):

 

1. Slingshot x 1 minute - 18 reps per side

2. Halo x 1 minute - 12 reps per side

3. Overhead Warm Up x 1 minute - 6 reps per side

4. Single Leg Deadlift x 1 minute - 10 reps per side

5. Bottoms Up Clean x 1 minute - 8 reps per side

6. One Arm Swing x 2 minutes - 35 reps per side

7. Lunge with Rotation x 2 minutes - 12 reps per side

1 minute rest

8. Clean and Press x 2 minutes - 12 per side

9. Regular Row x 2 minutes - 20 reps per side

10. Thruster x 2 minutes - 12 reps per side

11. Bob and Weave x 1 minute - 12 reps per side

1 minute rest

12. Turkish Get Up x 4 minutes - 5 reps per side

 

At the end: 7 chin-ups and 16 regular push-ups as a finisher.

 

Stretching - Sun Salutations.

 

Food: 2705kcal, 176g protein.

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Dec. 12th

 

Workout (burpees):

15min timer, 90 reps.

 

Stretching - Sun Salutations.

 

Food: OK.

I noticed lately I loose my mind a bit (or bit too much) over weight and calorie/macro counting. I have enough stress in my life from other stuff, so I decided I just pre-calculate all my meals for a week and just stick to this plan. This includes some variations so I won't get bored with my meals, yet still get proper nutrition every day. 

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Sorry Aramis for not sticking my nose in around very much, been busier then Usual with married life (I can't batch cook, need to cook for hubbie) as well as helping with house hold chores (this time at at time of my own choosing). 

 

I'll admit I'm those anal fks who can eat the same thing every day (and do, to the chagrin of my in laws), but again I wouldn't be very happy running in 2 degree Celsius weather so... We all have our own quirks and particularities. 

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6 hours ago, Mortimer said:

Sorry Aramis for not sticking my nose in around very much

No worries. We all have lives of our own, busy or more busy sometimes :) I'm busier now too, with all this pre-christmas madness etc. 

Thanks for checking up when you have time anyway :D 

 

6 hours ago, Mortimer said:

who can eat the same thing every day

Heh, my "variety" in meal plan is just what veggie I will use - tomato, cucumber or bell pepper. Or what carb source - groats, rice of sort or potatoes. So no wild choices here (especially low FODMAP diet excludes lots of products anyway).

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Dec. 13th (YAY for Friday the 13th!)

 

Workout (back):

3x:

- 5x pull-ups,

- 5x chin-ups,

- 10x body rows with feet on chair, 

- 10x active hang knee raises,

- rest 2 min

 

20x KB swings (16kg/35lb)

10x per side KB clean and press.

 

Stretching: Sun Salutations

 

Decided it's time to put the assistance away - instead of assisted pull-ups I will be doing regular chin-ups. 

 

Food: OK.

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