Summer fast approaching – Upper A 09.05.2018

Following the glorious weather of the May bank holiday weekend, and a day working from home yesterday, it was time to head back into the office, which I decided to do on my Giant Defy 2010 road bike. It wasn’t as warm as it had been over the weekend (thankfully), so I started out, and did most of the ride with my balaclava and coat on. It is warming up during the day today, so I expect to not need either of those on the way home tonight.

At lunch I took on Upper A, but was not feeling very strong. My nutrition, rest or hydration over the weekend and start of the week has not been great, and it showed! I upped the weight on the bench, and rows, but ended up reducing it to lower than I did last time I took on this workout. Overall I am glad I did the workout, but was a little disappointed that I couldn’t hit the same weight as last time out. I was very happy with my form on the lower weight, and feel that may be a better plan next time. After all, the pyramid is only as high as it’s base!

Bench Press
75×6 75×4 70×3 70×6

75×8 70×8 70×8

Incline DB Press
20×10 20×8 20×6

Lat Pull Downs
63.6×10 63.6×10 63.6×10

Lat Raises
8×15 8×15

Tricep Pushdown
30.6×10 30.6×10 30.6×10

Dumbell Curls
14×10 14×5 x2

The evening will be followed by a cycle home too.


Lower A (03 05 2018)

First leg day in what feels like ages.. and I really felt it!

I had to wait a fair while for the leg press machine as a couple of chaps were doing lots of sets on it, and then when I finished with it, they were on the leg extension machine, so I did the leg raises and then headed back to the office.

Having said that I found it tough, I managed to hit a personal best on a few exercises, including a cheeky one rep of a deadlift.

Once I got to work I re-fueled with this.. tuna, cucumber, celery, tomatoes, cous cous, seeds, chia, nuts mix…

No cycling in today as I’ve got to head over after work to the wonderful Birmingham Children’s Hospital for an appointment with Isaac. Fingers crossed it is good news in his battle with sJIA!

Upper A (03 04 2018)

After a really enjoyable and semi-relaxing Easter weekend with the family, it is now time to kick on!

I keep debating between whether I want to bulk up, especially in the ‘T-Shirt’ muscles of my arms, chest, back and shoulders, or whether I want to aim to be more lean, and seek more definition, especially in the stomach (six pack) areas.

The obvious halfway house has been to aim for a calorie balance (not deficit or surplus), with the focus on adjusting what I am eating (less junk and more protein, vegetables and fruit), whilst continuing to have a mix of cardio via my cycle commute and resistance via my ‘beach body’ gym programme.

My gut feeling is that although I do want to gain some size, I also don’t want to feel sluggish and have even less definition than I have currently. Conversely, I don’t want to lean out and feel weak, and most likely irritable and tired due to being in a deficit consistently… So I am going to land on the middle (dare I say ‘average’) ground in terms of calories.

Let’s see if it’s possible to lose fat and put on muscle at the same time.. theoretically it is not possible (as one requires a deficit and one requires a surplus), but maybe I could ‘rob Peter to pay Paul’, but using the stored fat in addition to a consumed high(er) protein diet to fuel muscle growth in response to resistance training…

So on that note, today I resisted the fresh boxes of Wheatabix, Shreddies and Oats, and instead had a banana prior to my morning cycle commute, and had a couple of hard boiled eggs at my desk. My ride in was nice, dry (but wet on the ground, from typical bank holiday rain) and not too cold, looked like this…

Gym at lunchtime looked like this,

After, I had salad with chicken and bacon (but forgot to snap a picture of it). Salad consisted of lettuce, noodles, tomatoes, beetroot, cucumber, sweetcorn and chia seeds to re-fuel..

Cycle home was nice. The weather is getting better, with just a heavy rain shower at the end putting a slight spoiler on a pleasant ride.