aiṓn – talk is cheap

⧞ infinitum ⧞

February 22, 2019

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FRIDAY 4:30 AM

Push up – 18 reps x 5 sets
Pull up – 5r x 5s
Landline press (half kneeling) – 80lbs x 8r x 5s each side
Chin up – 5r x 5s
KB Swing – (36 kg) – 5r x 5s each side
Ab wheel – 10r x 5s

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Written by SJ

February 22, 2019 at 5:56 am

February 21, 2019

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THURSDAY; 4:30 AM

CYCLING: Indoor Rollers: 55 minutes total;  20 minute warm-up then 10 x 1 minute cadence 105-110 with 1 minute recovery at 85+ cadence.  10 minutes cool down.

NOTE:
Today is the end of the first week of my new body composition goal.

My weight over the past 18 months has averaged 180 lbs at 18% body fat. Since December I’ve hovered between 183-185 lbs at 20%. Yesterday, I saw 179 for the first time in several months. Body fat is down to 17%.  Based on previous experience at this rate I will be at 175 in the next 3-4 weeks. My body fat will drop markedly until I get to 13% about the same time. 10%-11% body fat is a reasonable expectation by the end of May.  Once I get to 10%, each percentage after that will come off a month at a time.   I will be under 10% by July.  The last time I was 10% I still had room to improve my diet.  Instead I let up and got off track within a few months.

I haven’t journaled all my training this month.  I’ve had about 12 training sessions this month and plan to do another 5.    Next month I will do 20 sessions.  Intensity will pick up in April once track racing begins.

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Written by SJ

February 21, 2019 at 6:45 am

February 20, 2019

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Wednesday 4:30 AM

Push up – 17 reps x 5 sets
Pull up – 5r x 5s
Single Leg Dead lift – 28 kg x 5r x 5s
Chin up – 5r x 5s
KB snatch – (32 kg) – 5r x 5s each side
Ab wheel – 10r x 5s
Pistol Squat – 3r x 5s
DB Bench 40lb dB – 12r x 5s

Written by SJ

February 20, 2019 at 6:52 am

February 17, 2019

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SUNDAY; 9:30 AM

CYCLING (rolling hills)
53 miles. 16.5mph

NOTE:
My legs were heavy from yesterday’s training. I didn’t log last Sunday’s ride. Solo non-stop 82 miles in 38° temperatures. Windy. 10 watts more power than today.

Written by SJ

February 20, 2019 at 6:49 am

February 16, 2019

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SATURDAY 10 AM

Bench Press – 185 x 5 reps x 2 sets
Squat – 185 x 5 x 2
Dead-lift (alt grip) – 320 x 3 x 3

Written by SJ

February 16, 2019 at 1:49 pm

February 15, 2019

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FRIDAY: 4 AM

CYCLING (1 hour indoor rollers)
Recovery / endurance / tempo
85rpm avg

NOTE:
A month ago I discussed leaning up again and have made zero progress. Yesterday I decided it’s time to stop kidding myself. I’ve been setting body composition goals for the past 3 years, failing to follow through, and then moving the goal out several more months. I experimented with intermittent fasting for months and ketogenic diet a few times. I’ve stayed on track for weeks at a time just to lose focus again.  I’ve run out of excuses and I’m disgusted.

I haven’t made any real progress in this area in over three years. Four years ago I dropped 6% body fat in 8 weeks to get to 10.6% body fat. I lost 10 lbs of fat and gained 5 lbs of lean mass. At age 55 that was challenging but I proved I can do a lot when I want to. What finally caused me to wake up then was a serious hamstring pull ending my indoor track season. I was frustrated and wanted to accomplish something.  I feel that similar frustration now – like I’ve bottomed out.

I am going to be under 10% body fat this Summer. My resolve is at another level again. Like it was in 2015. I have the motivation to do the training. The biggest challenge then and now is being disciplined with nutrition for months at a time.

I used to say this a lot – “talk is cheap”. I need to say it more often.

Written by SJ

February 15, 2019 at 5:46 pm

February 14, 2019

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THURSDAY  4:30 AM

Push up – 16 reps x 5 sets
Pull up – 7r x 5s
Single Leg Dead lift – 28 kg x 5r x 5s
KB snatch – (32 kg) – 5r x 5s each side
Ab wheel – 10r x 5s
Pistol Squat – 3r x 5s

1 mile walk

Written by SJ

February 14, 2019 at 6:34 am