Archive for March, 2013

Grunt low down

Activity: Obstacle race
Training Partner: ben and alex
Calories intake:   1800
Exercise calories: 2000+

2013-03-16 grunt map2

APPROXIMATE COURSE

Damage: Hip insertion.

NOTES:  Holy crap. This is by far the hardest obstacle race i have done so far. It starts of with a massive climb of a couple of km’s straight up a mountain you come up to a curve and you are thinking to yourself. Not to far to the ridge you reach the corner and you are like … shit .. more uphills. It climbs up ~490m, to the top. At the top you needed to down a pole climb.  Head down the side of the mountain taking lots of detours back up hill. Through the thick lantana. I struggled up the massive hills… everyone did. It was a little heart breaking you go down a hill and think well there couldn’t be more uphills… then theres more uphills. I would estimate 70% of the race is up hill. The standard obstacles were there. 3 meter high walls, monkey bars, ice baths, super slippery slides … The plunge in the cold cold water was MAGIC after being tortured up and down hills for about an hour.  There was a rope river cross, rope ditch cross, multiple nets. A climb under a super hot tarp for 20 meters. The most heart breaking obstacle was a sand bag carry (about 20kg) up the side of the mountain maybe 50m vertical accent. This is the only obstacle i couldn’t complete.

I got calf cramps ONCE again (Least i know the cause of them now) as soon as i got out of the cold water and through the course i would get micro cramps. I just kept running. My mate pulled his hamstring near the end. But there was one part near the end maybe 2km out and about 5 obstacles to go (100kg tyre flips a river cross, more nets . fire run and lake cross). The obstacle was mud mounds with like 1.2 meter pits so you are supposed to  jump over the pits and go over the mounds. The previous obstacle was the ice bath. So, i think you know whats going to happen. I ran and jumped, in mid air both of my calves instantly FREEZE with my feet pointing straight down so when i land i hit the ground with pointed feet. I crashed hard into the mound and slide off the side. I start screaming. My mate runs over and my calves are just pulling hard. The EMT people run over and ask what is happening and they see my legs. My mate said he has never ever seen a more hardcore cramp in his life. Apparently my calve looked like shark fins goes to about 1 inch wide and folding in on itself. The part where it caved in looked like fingers moving under the skin.

The emt was like … “put pressure on the end of your nose”. It didn’t work. They gave me magnesium tablets. It took about 2 mins for my calves to release. Mate and EMT were trying to straighten my feet. EVENTUALLY it lets go after much screaming. The emt was like .. nope you need to get into the truck .. you need to get out of the sun you can’t go on .. you can’t even walk. Every time i went to get up my calves would seize again Took 2-3 mins to get to my feet. I had to walk with my legs straight. The emt asks me to get in the truck and i am like NOPE i’m finishing this bitch. Did the rest of the obstacles and the last netting after the river cross  just before the lake cross my hammies and calves cramp again. So it was very slow going at the end. But i did make it. The course was very challenging. Tough mudder has nothing on this. If i can figure a way to stop my cramping i would of completed it without any issues i ran most of the course. Even with the cramping i still finished so i was proud. No uphill training or long runs, so i am happy i just finished. The obstacles were nothing really just the uphill running was murder.

Pictures to come in a week or so :)

couple of pics that came through..

 

 

Cardio test 2

Activity: Weights
Training Partner: NA
Calories intake:   2880
Exercise calories: 400+

2013-03-10 hrm

Testing hips and calves for run next week.

Damage: Hip insertion.

NOTES: Another run in prep for the race this Sunday i will do back on Monday and chest on Wednesday then have Thursday and Friday off in prep for grunt Saturday morning.  Today’s run was pretty decent it’s been a long while since i have done steady state training over 20 minutes, haha. Heart rate stayed constant which is good and no cramping, with only a slight pump in my back while running. Wasn’t as struggling as much as i thought i would. So, that is a positive right there. When i am back i need to jump on another mass building program. Looking forward to it.  Then only 10 or so weeks until USA :D

w12 dl 1

Activity: Weights
Training Partner: NA
Calories intake:   2750
Exercise calories: 300+

Barbell Wide Grip Decline Bench Press

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 75.0×10
Set 4 : 70.0×10

Bent Arm Dumbbell Pullover

Set 1 : 27.5×10
Set 2 : 32.5×10
Set 3 : 32.5×10

Dumbbell Bench Press

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Dumbbell Concentration Curls

Set 1 : 17.5×10
Set 2 : 17.5×10
Set 3 : 17.5×10

Cable Cross Over

Set 1 : 80.0×10
Set 2 : 85.0×10
Set 3 : 90.0×9
Set 4 : 52.5×10
Set 5 : 52.5×10

Barbell Lying Triceps Extension

Set 1 : 30.0×10
Set 2 : 40.0×6
Set 3 : 30.0×10

Cable Standing One Arm Bicep Curl

Set 1 : 30.0×10
Set 2 : 32.5×10
Set 3 : 32.5×10

Cable Standing Triceps Extension

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Damage: Hip insertion.

NOTES:  More deloading , chest session. Nothing fantastic here.

quick run

Activity: Weights
Training Partner: NA
Calories intake:   3680
Calories burned : 3501
Exercise calories: 300+

2013-03-08 hrm

Testing hips and calves for run next week.

Damage: Hip insertion.

NOTES:  Just a small run to test my hip flexor and calves for the race next weekend. Looking good. Little tweaks in the calves but the quads and hips are feeling good :).

 

 

w11 – shoulders

Activity: Weights
Training Partner: NA
Calories intake:   2701
Calories burned : 3125
Exercise calories: 400+

2013-03-07bfm

2013-03-07 mets

 

Dumbbell Lateral Raise

Set 1 : 40.0×10
Set 2 : 40.0×8
Set 3 : 30.0×12
Set 4 : 30×12
Set 5 : 16×12

Bent Over Low Pulley Side Lateral

Set 1 : 30.0×8
Set 2 : 25.0×10
Set 3 : 25.0×10

Dumbbell Shoulder Press

Set 1 : 50.0×10
Set 2 : 55.0×8
Set 3 : 55.0×7
Set 4 : 25.0×12

Barbell Reverse Grip Bent Over Row

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4: 60.0×10
Set 5: 60.0×12

Straight Arm Push Down

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 40×10
Set 5 : 40×12

Cable Reverse Fly

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×12

Damage: Hip insertion.

NOTES:  More randomness until next week. Just focusing on weak points at the moment. Decided to give the hips a rest this and next week. It’s been a few days and the throbbing in the insertion is sub siding. The hip flexor (maybe abductor) is still playing up though. Need to get a couple of runs in the next week in prep for grunt next saturday.

 

Week 11 – deload chest

Activity: Weights
Training Partner: NA
Calories intake:   3422
Calories burned : 3105
Exercise calories: 600+

2013-03-04 mets

Dumbbell Incline Bench Press

(tut)

Set 1 : 45.0×15
Set 2 : 60.0×12
Set 3 : 60.0×10
Set 4 : 60×8

Cable Incline Fly

(TUT)

 

Set 1 : 45.0×15
Set 2 : 45.0×15
Set 3 : 40.0×15
Set 4 : 40.0×15

Palm up low cable fly

(TUT)

Set 1 : 25.0×15
Set 2 : 25.0×15
Set 3 : 25.0×15
Set 4 : 50.0×8 |

Speed BB bench

(TUT)

Set 1 : 60.0×8
Set 2 : 60.0×10
Set 3 : 70.0×10

Dumbbell Seated Bicep Curl

(TUT)

Set 1 : 40.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Barbell Close Grip Bench Press

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12

Preacher Curl

Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12

EZ Bar Triceps Extension

Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12

Dip

Set 1 : 0.0×12
Set 2 : 0.0×12
Set 3 : 0.0×12

Damage: Hip insertion. Crampage

NOTES:  Hip playing up still. Other than that a standard deload session. Next week will be a randomness session then on to a new program after grunt.

 

 

failed adventure race

Made it about 1 hour in about 400 cals.

Let me start by saying it was a FUCKING AWFUL day for a race. I has been pissing down rain for days and the WHOLE course was mud and flooded. If it wasn’t mud you were trying to go through puddles.

Very disappointed today. First race i EVER earned a DNF on. The problem is the race wasn’t even hard which makes it more a disappointment. I was kicking it’s ass really. Although, I was clearly out of place here. It was a NOVICE event, i even had a KMART mountain bike (styling). When we rocked up it was very clear, everyone except myself and two others were professionals. Everyone else had $2000+ bikes and all the gear while i was on my kmart bike, kmart wet weather gear (not an excuse but when you are pedaling 4 x times as much as the others it adds up).

The people we met up with were pro’s as well but he was content to hang back with us. This dude is a machine. He ended up carrying two of our team plus himself through the mud. He also placed 2nd in tough mudder sydney.

The problem started when we got to a river crossing the course went off and we ended up swimming against a huge current and instead of taking 5 mins at about 700m. It ended up taking almost 20 minutes 1.2km. My shoes got stuck in the mud bank and it was basically horrible.

As you may have read i have been having issues with my hammies and hips. So what happens the second i get out of the water. We start running to next check point my calf instantly seizes up. I continue on for about 300 meters until the calf then include my hamstring. So i told them to go on with out me. I waited for them getting annihilated by mozzies , stretching out my calves and hammies waiting for the swim back and the MT biking. It takes them about 20 minutes to get the checkpoints and run back.

So we start to swim back my hamstrings cramp and i can’t bend my leg until i get 500m down stream and hobble back to land. I managed to run on land back to the checkpoint while getting muscle spasms in my legs and hips. I thought if i can just get on the bike i will be ok to ride the next 10km to the finish.

I was wrong

I get about 100m down the mud road on the bike and my left quad seizes and cramps and i basically need to jump off the bike to avoid falling. After that i just declared it a day and told my team i would just slowly ride the 6km back to the start. So today i am very disappointed in myself and my body.

I will need to look into this cramping thing as i am getting it way too often lately and it’s looking like i may need injection in my hip to reduce my swelling in the tendons. So we will work that out. But i am determined to give the 6 hour version a go at the end of the year after some bike and swim training.