Wednesday. Back in the ring to take another swing.
The alarm that shattered the blissful silence covering the Carter household this morning interrupted my best dream ever. Turns out that I can, at will, change into a massive blue dragon and fly around smiting citadels with bolts of magical lightning. This new skill will prove very handy when dealing with the Nazi Traffic Wardens that stalk the streets of Cardiff. How awesome would it be to be able to reduce one of those miserable sods into a small pile of dust and a lone smoking boot. Unfortunately, I fear, that transmogrifying into mythical beasts and causing civil servants to explode is probably frowned upon and possibly requires a special licence.
My blood-feud with traffic wombles not withstanding it’s been a good return to training. The first week back is always a bit crap and most of you hurts for most of the time. But, as I mentioned in a previous post, I did enough training over Christmas for the first week back not to leave me a broken cripple.
The biggest change is that for the past week or so I’ve been sticking to my diet goals. Keen followers of this sprawling work of genius will know that I’m an absent minded bulimic – I do the Binge but forget to Purge. I am living prove that training by itself doesn’t make a great deal of difference to the appearance of your physique. If you want to look better then you have to have a great diet. Train to perform. Eat to look like you can.
So far all I have done is to eat 3 normal sized meals every day. My usual habit is to skip breakfast and lunch and then eat everything in sight. This method doesn’t work for me. It might for other people – Hell it’s even got a name “The Warrior Diet”. The problem is that I’m more then capable of eating more then my daily calorific allowence (3000 cals -ish) in a single meal and then go back for seconds and then fall asleep. Bad.
I’m not being too careful about what I eat in those 3 meals as long as they all contain protein, fat and carbs. The carbs are ideally of a good low GI type such as brown rice, sweet potato or rye bread but I’m not too fussy at this point. Protein is any type of meat, fish, chicken, eggs, etc. I’m keeping my fat intake relatively high – which you may find strange, but eating foods high in fat helps keep me feeling fuller for longer. I’m a biggish lump of a man and need quite a few calories each day just to maintain what I already have. If you add the extra calories required to fuel and recover from regular hard training sessions then you can see that I need all of those 3000 calories each day just to walk around. The problems arise when the bulk of those calories come from carbs. Eating carbs causes your blood sugar levels to climb. The more carbs you eat the higher your blood sugar gets until… KABLAM! Your pancreas squirts out a tsunami of insulin that surges around your bloodstream in a single beat of the heart and turns it from glucose into (if your lucky), glycogen but (more likely), fat. So by eating a little more fat I’m able to keep my calorie intake high enough to feed, fuel and recover and as fat doesn’t have any effect on your blood sugar levels I don’t get the peaks and troughs of carb consumption.
It seems to be working –
Cardio: 10 mins of cycling. Start at level 1 and go up a level every 30 seconds. I got up to level 16 and stayed there for the remaining time.
Mobility: 3 circuits of lunges, gun-dogs and glute bridges. 10 reps on each done nice and slow.
Complexes: 4 rounds of 10/8/6/4 reps done with progressively heavier weight each round. Exercises; deadlift, clean, front squat, press, good mornings and row.
Front squat: We started at 40kg and added 5kg each set so our progression looked like this – 3 x 40, 3 x 45, 3 x 50, 3 x 55, 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 80, 1 x 85, 1 x 90, 1 x 95, 1 x 100, 1 x 105, 1 x 110. Which sounds like a lot of squats. Interestingly (or not, depending on your point of view) all of this adds up to 2,120kg of work which is basically the same as 3 sets of 10 done with 70kg (3 x 10 x 70 = 2,100kg).
Romanians: We supersetted these with the front squats for the first 6 or so sets and did sets of 3 reps.
Bench press: This was our actual 5/3/1 weights and reps and mine went well. Rhod’s not so well. Ha ha. I did 5 reps at 105kg, 3 reps at 120kg and 1 rep at 135kg and they all flew up.
Here it is:
Lunch was a protein shake, some prawns and a small amount of rice. Which made for an unusual combination.
Thanks for reading,