Yesterday was another tiring day. Tried otso-otso on treadmill but can only do it for 10 mins. in the middle, the rest of the 40 min run was just syete-syete and sais-sais.
After the treadmill I head out for a swim in an olympic size pool. My arms were tiring out so I put on fins in the middle of the workout and it made the swim so much easier.
I need to lose the added weight so I head out for another easy run. The swim actually fixed my aching knee!
Can only make around 12k. Too tired. My head is spinning and feeling light.
There is a comment on my past blog that my load is too heavy so I take that comment and rest for now. Tomorrow is the big day. After the long run (around 20k) , I might head out to watch Pacquiao-Marquez fight in SM!
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Run 10k (fartlek/speedplay)
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Run 10k (fartlek/speedplay)
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Run 10k (fartlek/speedplay)
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Circuit Training full body workout (with legs). 1 hour;
Run 12k
(long slow distance
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rest |
Otso-otso (8% grade, 8 kmh) treadmill 40 mins.
Swim laps (relaxed pace) 1 hour;
12K LSD, easy jog |
rest |
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iiim..s..s.soo tir tired as i write this. C..ca...can't type.. 
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Sun |
Mon |
Tue |
Wed |
Thu |
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Run 10k (fartlek/speedplay) |
Run 10k (fartlek/speedplay) |
Run 10k
(fartlek/speedplay) |
Circuit Training full body workout (with legs). 1 hour;
Run 12k
(long slow distance) |
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Current weight is 171 lbs, after circuit training at the gym. Should be 170 lbs, im wearing my shorts. But the scales has spoken. I'm a fat penguin. I'm 20 lbs overweight. My ideal (and running weight) should be around 150 lbs.
So I hit the road afterwards. Mall of Asia to Luneta, tried to go back to Mall of Asia but my feet is killing me. Can only get approximately 12k.
So tired yet can't sleep. Need to backoff. Slight pain on my left knee. Maybe just swim tomorrow.
Intramuros - Mall of Asia (appx 11-12k)
UN Luneta - Mall of Asia (appx 10-11k)
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Sun |
Mon |
Tue |
Wed |
Thu |
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Run 10k (fartlek/speedplay) |
Run 10k (fartlek/speedplay) |
Run 10k
(fartlek/speedplay) |
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Change diet to low-fat, low calorie.
Woke up this morning tired. Thinking about doing a full-body circuit workout. Or perhaps swimming. That would be nice.
Last night I had, Longos or Longan. I forgot the name but I bought it cheap from the sidewalk vendor for 40 pesos a kilo. Its a small fruit which tastes like lychees
Also had half can of canned tuna in brine,and a little rice. I kept the other half in the fridge, for lunch the next day.
My insomnia strikes again. 3 am and I am still awake. I figured that I can't do a long run with 0 hours sleep. So I just checked on my old digital camera to see if it still working, charged the batteries and do some test shots. Camera is not as good as DSLRs.It can only take shots effectively at ISO 200. I have to find good lighting. I'm taking photographs of the event Pinay in Action.
Came home, posted the photos slept at around 2 PM.Woke up at 9pm. Back, lats, and chest sore from yesterday's circuit training. Still sleepy as I post this.
I want to run, do a long run. Maybe tomorrow, or tonight?
Hopefully my body should have slightly adjusted. For the past couple of days, i have been doing jog/walk for around 30-45 minutes.
So today I head out to the gym. My weight "unknown", but its definite, I am overweight.
Back to the previous routine that I have been doing for years. This is called circuit training. Do more in less time.
I head out to the gym from home. Gym is around 500 meters away so I just jog going there. The gym is at the 4th floor of the building, but rather than taking the elevator, I sprint the stairs.
So I'm pretty much warmed up. As usual, the gym is jampacked. 2 of the treadmills are broken, and the rest are in use. No problem. Circuit training works best on stationary bike. You could easily mount and dismount the bike with no hassles. No buttons to press.
I raise the seat of the bike, as well as increase the resistance.
Circuit Training (done in quick, continuous succession, with no rest):
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5 mins - Stationary Bike: adjust resistance, pedal at 90 rpm, 1-2 mins
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Lower Abs - Leg lift or leg raise, 12 reps, or until failure.Similar to the photo below.
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5 mins - Stationary Bike: again
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Lower Abs - Lower Ab Crunch, 12 reps, or until failure.
Ok so to simplify, the stationary bike is always in between the lifting. No rest in between lifts, recover while biking. This is to keep my heart rate high.
The weight routine starts with the abs. The abdominal muscle is the hardest to train.
The rest of the weight routine (embedded in between stationary bike) . Adjust weight for failure on exactly 12 reps.
Cable Crunch, 12 reps, curve the body to 'C'
Oblique twist on machine (oblique), 12 reps
Bench Press (chest), 12 reps
Lat Pull Down (muscles on the side of the body), 12 reps
Dumbell Fly (chest), 12 reps
Then cooldown on the treadmill. 30 minutes and i'm done. Worked out the major muscle groups (upper body) and had good cardio exercise.
Still feeling good. Slightly trembling chest muscles. Hopefully still have enough for the long run tomorrow. Time to lose weight.
Late nights have taken a toll on my body. I will be making changes from this day. I miss the days I used to run as a young Jedi-Penguin Runner. As the Penguin-Yoda Jedi Master would always mention it, "the 'couch' side of the force is too strong, must resist".
My biological clock has gone haywire. I can't sleep when I want to sleep. All I want to do when I get home from work is post on this forum, and watch Discovery Channel.
Time and again I use to promise myself. But promises are meant to be broken. I'm too weak. Have I become older?