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A Year In The Life Of Notjake11 - My 2013 Journal
- Thread starter notjake11
- Start date
Nice...it is in the 30's here at the moment, but will be heading out to train legs shortly. Keep it up buddy, following you daily!
Sent from my DROID BIONIC using EliteFitness
Sent from my DROID BIONIC using EliteFitness
1/10/13
All three aspects of the plan were in synch today. Walked five miles at 4.0 mph and 7% incline for the cardio (didn't want to run back to back days quite yet), had a killer weight workout with increases on multiple lifts and for the third straight day I stayed exactly on track with my diet. The mirror is starting to show results - excess water and some fat/bloat have left and I'm showing nearly as much definition as I was before the holiday binging. Very pleased with the progress I'm making, expecially considering how worried I was that PCT would be brutal.
All three aspects of the plan were in synch today. Walked five miles at 4.0 mph and 7% incline for the cardio (didn't want to run back to back days quite yet), had a killer weight workout with increases on multiple lifts and for the third straight day I stayed exactly on track with my diet. The mirror is starting to show results - excess water and some fat/bloat have left and I'm showing nearly as much definition as I was before the holiday binging. Very pleased with the progress I'm making, expecially considering how worried I was that PCT would be brutal.
1/11/13
Took today as a day off. Woke up feeling a bit sore from lifting and with two days of trail running coming up for the weekend I wanted to make sure I was all set and ready to go. Was mostly healthy with food for the day but did relax a bit some for dinner as I had a date and had promised her a night out.
Took today as a day off. Woke up feeling a bit sore from lifting and with two days of trail running coming up for the weekend I wanted to make sure I was all set and ready to go. Was mostly healthy with food for the day but did relax a bit some for dinner as I had a date and had promised her a night out.
1/12/13
Felt like a god today. Killed it in the weight room to start the day and that just got my day off to a perfect start. Took care of a few things and then went to the trail to get a good run in. I got off to a great start, but apparently let it out too much the first half as I was a bit gased on the way in and had to take a couple walk breaks. I need to work on my pacing as with these longer runs/races I'm going to have to be able to keep up my speed and finish strong.
I did splurge afterwards and bought myself a GPS watch that will tell me my distance and pace so I can be more aware and not overdo it. With the first race just three weeks away it should be a big help in my training.
Felt like a god today. Killed it in the weight room to start the day and that just got my day off to a perfect start. Took care of a few things and then went to the trail to get a good run in. I got off to a great start, but apparently let it out too much the first half as I was a bit gased on the way in and had to take a couple walk breaks. I need to work on my pacing as with these longer runs/races I'm going to have to be able to keep up my speed and finish strong.
I did splurge afterwards and bought myself a GPS watch that will tell me my distance and pace so I can be more aware and not overdo it. With the first race just three weeks away it should be a big help in my training.
1/13/13
Went to the trails today but it was to walk, not run, as I was going with a friend who can't keep the same pace. However, it did give me a chance to play with the watch and figure out how it works so I'll be ready to use it. I'm actually going to run outside tomorrow (going to be 61 degrees at 6 am so plenty warm enough) so I can use the watch and experiment with it a bit. Diet was completely clean.
Went to the trails today but it was to walk, not run, as I was going with a friend who can't keep the same pace. However, it did give me a chance to play with the watch and figure out how it works so I'll be ready to use it. I'm actually going to run outside tomorrow (going to be 61 degrees at 6 am so plenty warm enough) so I can use the watch and experiment with it a bit. Diet was completely clean.
Summary to date:
The addition of Keto made a huge difference in the diet. Since adding it, I've been completely clean on my eating with the exception of one meal, and that cheat was planned and absolutely necessary (keep the woman happy and you will be happy). I feel like I've gotten my diet back on track and as we all know that's crucial - can't outexercise a bad diet.
As for running, I'm well ahead of pace at this point. Pace for the 1500 miles would be 53.3 miles and so far I'm at 60.5. More importantly, I don't feel like I'm overtaxing myself or pushing too hard so I can maintain the pace. In fact, my body feels pretty good. I'm looking forward to my first race, but also realize I have to be careful to keep up my focus on my lifting sessions as well to maintain the frame I've worked so hard to build. So far it's not an issue - I'm looking as lean as I have in some time and have actually had several women at work comment that my arms are looking rather large.
The addition of Keto made a huge difference in the diet. Since adding it, I've been completely clean on my eating with the exception of one meal, and that cheat was planned and absolutely necessary (keep the woman happy and you will be happy). I feel like I've gotten my diet back on track and as we all know that's crucial - can't outexercise a bad diet.
As for running, I'm well ahead of pace at this point. Pace for the 1500 miles would be 53.3 miles and so far I'm at 60.5. More importantly, I don't feel like I'm overtaxing myself or pushing too hard so I can maintain the pace. In fact, my body feels pretty good. I'm looking forward to my first race, but also realize I have to be careful to keep up my focus on my lifting sessions as well to maintain the frame I've worked so hard to build. So far it's not an issue - I'm looking as lean as I have in some time and have actually had several women at work comment that my arms are looking rather large.
Last note for the day:
I am so damned excited to start my SARMs cycle I can barely stand it. As great as I have felt the last two weeks, hearing as much good stuff as I have about that stack (combined with Albuterol and Test Infusion) has me drooling to get going. The fact that it starts one week before my first race and that I should be feeling the benefits of the GW on my runs by then is just an added bonus.
I am so damned excited to start my SARMs cycle I can barely stand it. As great as I have felt the last two weeks, hearing as much good stuff as I have about that stack (combined with Albuterol and Test Infusion) has me drooling to get going. The fact that it starts one week before my first race and that I should be feeling the benefits of the GW on my runs by then is just an added bonus.
I apologize for the lack of updates - January is a busy month when you work in a gym.
1/14/13
Went for a shorter run outside, logging in a little over 3.6 miles, and did a killer chest and shoulders workout. Would have liked to run longer but was running low on time and had to et to work.
1/15/13
Got in a longer run - 5 miles - and another 1.6 miles of walking to loosen up afterwards. Ran outside again as the weather here continues to be freakishly warm (55 degrees at 6am when I went for my run). Didn't get to lift as my schedule was just slammed.
1/16/13
Took the day off from running given the volume I did the previous few days but I had a great back workout. Incorporated high pulls for the first time in a while - forgot how great they make me feel afterwards (and how much they suck during).
1/17/13
This was a pretty heavy volume training day. I put in 3.5 miles of incline walking to start the day (first thing in morning on an empty stomach as usual). In the middle of the day our staff was required to do our monthly "doing" meeting, which this month consisted of an hour long Hot Power Yoga class. I have to admit that I should be incorporating more stretching and yoga into my regime to help my body avoid the perils of tightening up with age, especially given that I'm doing so much running lately. The class was tough, but I felt great afterwards. As if the treadmill and yoga weren't enough, it was also the first day of a 12 week kettlebell seminar being run at my gym. I have very little experience working with kettlebells but know that they can be fantastic for conditioning and for strengthening the posterior chain. We ran a shorter version of this in November and I loved the workouts. This one totally kicked my ass and I absolutely loved it.
1/18/13
Took the day off from cardio because my hamstrings were tight after the kettlebell class I wanted to be fresh for my long run the following day. Lifted arms in the afternoon.
1/19/13
The day started off with the second session of the kettlebell bootcamp (meets twice a week). After I had to meet with a couple clients and then left the gym and did my longest run of the year (8.0 miles) and did it on a pretty tough trail. My time wasn't what I would like it to be - averaging about 9:30 a mile - but paced myself better so that I didn't have to keep stopping on the back half of the run. I ran the full 8 miles without stopping. Walked another 1.5 miles afterwards to loosen up.
1/20/13
Despite the two tough workouts the day before I was feeling fantastic this morning and decided I was going to go run again. Put in a five mile run on another trail (9:02/mile - was pleased with this given how hard I'd already worked the day before) and another three miles of walking (the trail is 8 miles but didn't want to push too far two days in a row so used my gps watch to track the five mile point and stopped there).
1/14/13
Went for a shorter run outside, logging in a little over 3.6 miles, and did a killer chest and shoulders workout. Would have liked to run longer but was running low on time and had to et to work.
1/15/13
Got in a longer run - 5 miles - and another 1.6 miles of walking to loosen up afterwards. Ran outside again as the weather here continues to be freakishly warm (55 degrees at 6am when I went for my run). Didn't get to lift as my schedule was just slammed.
1/16/13
Took the day off from running given the volume I did the previous few days but I had a great back workout. Incorporated high pulls for the first time in a while - forgot how great they make me feel afterwards (and how much they suck during).
1/17/13
This was a pretty heavy volume training day. I put in 3.5 miles of incline walking to start the day (first thing in morning on an empty stomach as usual). In the middle of the day our staff was required to do our monthly "doing" meeting, which this month consisted of an hour long Hot Power Yoga class. I have to admit that I should be incorporating more stretching and yoga into my regime to help my body avoid the perils of tightening up with age, especially given that I'm doing so much running lately. The class was tough, but I felt great afterwards. As if the treadmill and yoga weren't enough, it was also the first day of a 12 week kettlebell seminar being run at my gym. I have very little experience working with kettlebells but know that they can be fantastic for conditioning and for strengthening the posterior chain. We ran a shorter version of this in November and I loved the workouts. This one totally kicked my ass and I absolutely loved it.
1/18/13
Took the day off from cardio because my hamstrings were tight after the kettlebell class I wanted to be fresh for my long run the following day. Lifted arms in the afternoon.
1/19/13
The day started off with the second session of the kettlebell bootcamp (meets twice a week). After I had to meet with a couple clients and then left the gym and did my longest run of the year (8.0 miles) and did it on a pretty tough trail. My time wasn't what I would like it to be - averaging about 9:30 a mile - but paced myself better so that I didn't have to keep stopping on the back half of the run. I ran the full 8 miles without stopping. Walked another 1.5 miles afterwards to loosen up.
1/20/13
Despite the two tough workouts the day before I was feeling fantastic this morning and decided I was going to go run again. Put in a five mile run on another trail (9:02/mile - was pleased with this given how hard I'd already worked the day before) and another three miles of walking (the trail is 8 miles but didn't want to push too far two days in a row so used my gps watch to track the five mile point and stopped there).
