[pandaman]

My stats

8 Jan 2008:
Age: 25
Weight: 68kg
Height: 175cm

Goals

For weights... from Weightlifting Performance Standardsl

Squat 155kg
Bench Press 115kg
Deadlift 187.5kg
Press 70kg (but my ultimate goal is bodyweight)
Power Clean 112.5kg (when I learn how to do them properly)

Interesting articles

Training

The Mobility Complex - Great Warmup, Great Workout

A Beautiful Snatch - Getting Started With The Olympic Lifts

Olympic v Powerlifting Squats

A Joint-By-Joint Approach To Training

The Essential 8 Mobility Drills

Feel Better For 10 Bucks - Foam Rolling

Soft Tissue Work For Tough Guys - Tennis Ball Rolling

Squat Rx

Starting Strength warmup weight calculator

Official Rippetoe Starting Strength Thread - Guide To Novice Barbell Training

Bill Starr 5x5

Paralette Training Guide

Lever Shot! - Smashy's illustrated guide to levering

ExRx (Exercise Prescription) on the Net

Nutrition

The Myth of Vegetarianism

[pandaman]

Wednesday 2 January 2008

Running

5k in 26:23.

Slow slow slow... would love to get sub 20:00. That could be a good goal.

[pandaman]

Thursday 3 January 2008

Cycling

20k in 45:20. Slow again, bloody hell. I suppose that's what happens when you don't get into it for a while. I rode faster than that average over 40k when I did the triathlon. I think a good goal for 20k would be sub 35:00.

[pandaman]

Friday 4 January 2008

Swimming

1k, various strokes, didn't time it. Felt awful though, I'd been whippersnipping all that day and the previous day so my shoulders were dead. Swimming is my weak point, but it's such good conditioning I can't leave it out. Plus I need to be able to swim to make it to the bike and run legs in triathlon!

I think a goal of sub 25:00 1500m freestyle would be a good thing to work towards.

[pandaman]

Sunday 6 January 2008

Running

Long slow aerobic run, 1:05:00, can't remember how many km, but it was under 10km. Maybe about 9km.

I got a heart rate monitor with a foot pod from my girlfriend for my birthday last year, and I'm finally using it. I was trying to keep my heart rate under 140, then under 150, then under 160. I finished when it was sitting on 170.

I'm going to try and work up to about 1:45:00 of steady aerobic running. It will be a good base for any conditioning I want to do, and also I might give a half ironman triathlon a go in the future, so it'll pay off!

[pandaman]

Monday 7 January 2008

Cycling - didn't happen because of wet weather...

Oh crap, it's raining. I haven't got any wet weather gear (I didn't need it when I was in Brisbane, because we were in the middle of a massive drought), I don't have any wet weather lube for my chain (same reason, and save the lube jokes) so I decided not to ride. Instead I did...

Bodyweight deck of cards

Hearts - squats
Diamonds - push ups
Clubs - sit ups
Spades - leg raises

I don't have a chin-up place here, but I'm getting a portable soon, so I can put pull ups in there.

Time about 15:00 I think. I wasn't timing. My girlfriend drew the cards and told me what to do while she was watching Futurama. But it was HARD! I love it! Must do this again sometime. However, I would like to get chin ups in there (as mentioned before) and also replace squats with burpees when I can figure out a place in the apartment to jump without losing my fingers to the ceiling fans!

[pandaman]

Tuesday 8 January 2008

Swimming

1k of various strokes. Didn't time it. Again, because my shoulders (and most of the other parts of my body) were sore from yesterday's deck of cards I didn't feel too good in the water.

However, I talked to the bloke at the pool, and apparently he runs a squad two times a week. Might try to switch my swimming around so I can make it at least once a week. Swimming with others will give me more motivation than swimming alone, plus it's more structured than just swimming laps. Looking forward to next Monday!

[pandaman]

Wednesday 9 January 2008

Rest

No workout out today, but I was talking with my girlfriend last night and she agreed to let me turn our spare room into a home gym! It's 4mx4m, and should be big enough for all I need. She even said she'd be interested in lifting weights as well! It just gets better and better.

Have to start hunting for weights, a bar, a bench and some squat stands asap. Say hello to a 3 second walk to the gym

[pandaman]

Friday 11 January 2008

Running

2.4km 11:37. I really have no idea what sort of time I should be aiming for in this run. All I know is that in the last 4-5 minutes my legs felt like they were going to fall off!

I was slack, I was supposed to run yesterday, but I did nothing... I'm not going to let that ruin my training though. One of my resolutions this year is if I miss a workout I just start again the next day!

[pandaman]

Sunday 13 January 2008

Riding

Went for a ride, but I forgot to reset my bike computer from last ride, so I don't know how far I rode, or how long. Cruised into the city centre and cycled around along the waterfront, then went back home. A nice relaxing ride, and it's so flat here compared to Brisbane! I'll need to find some sort of hilly terrain though or I'll go back to race my friends and they'll leave me dead on the climbs...

I've moved almost all the stuff out of the spare room, there's going to be lots of room for weights and other stuff! I also found a place to hang a piece of pipe that I can use for chin ups downstairs under the carport, so it's all going well! Just need some money to buy a barbell now...