HD's 2009 guide to "Going Green".

**Ripped Barbarian** · 20-02-2009 09:23 PM

I find it amusing that the coffee:tea ratio has been changing consistently towards the latter over the last few reports, is this deliberate?

**hugedyno** · 20-02-2009 09:36 PM

Quote

Originally Posted by Ripped Caveman

I find it amusing that the coffee:tea ratio has been changing consistently towards the latter over the last few reports, is this deliberate?

Dude,

I might only manage to get 1 cup on Sat & Sun. The situation's desperate, but not so desperate that I'd pay full-whack, when Netto have it half-price on Mon! I'm planning to get 20 x 100ml jars ('cause that's the size on offer). Kenco & Doue Egghead's don't taste right to me!

Quote

Originally Posted by Ripped Caveman

coffee:tea ratio has been changing consistently towards the latter

...........R U shure you don't mean 'Latte'?

HD.

**hugedyno** · 21-02-2009 10:22 PM

21/02/09

Observation

08:05 hrs: Resting heart-rate taken 5 mins after waking:

39 bpm.

Diet

*20 hr fast*

17:00 hrs: 106g Yellowfin Tuna steak, 250g Broccoli, Cauliflower, sliced Carrots (all steamed for 5 mins only) tossed in 5g butter, 100ml Napolina tomato/red & yellow pepper sauce, 20g chili marinade, 1 clove garlic.
21:00 hrs: 129g fresh Basa Fillet, quarter of a swede (136g) & a thick Broccoli stalk mashed together with 5g butter, salt, then pureed, before adding freshly ground black pepper, 3 big florets Broccoli, clove of garlic, 100ml Napolina tomato/red & yellow pepper sauce, 20g chili marinade (all veg & fish steamed for 5 mins only) 200ml Argentinian Malbec.
21:30 hrs: 200ml Argentinian Malbec.
22:00 hrs: ..............er.....another 200ml Argentinian Malbec

During the day: 2 cup of coffee, 4 mugs tea, 200ml skimmed milk, 100ml orange squash, unlimited water.

Total calories 1,590.

Training (active-rest day)

15 mile bike ride (details, post #7)

2 mile walk down town & back, carrying back 'grip-challenging' shopping.

Injuries

Trauma/Site/Status

1) Blood-blister/Right-hand index-finger/96% healed
2) Micro-tear/Left calf muscle/mobile. Slight soreness. 80% efficient.
3) Right Supraspinatus tendonitis/(not as) sore when turning head leftwards.

Reflection

Supposed to be an active-rest day (gentle biking), but the headwind became an issue, as I gained altitude. This became somewhat of a 'saga' as I passed a trig-point on the exposed high moorland. By this time the wind was screaming at me sideways-on across the Cheshire gap. This constantly forced me to fight for control of the bike in order to avoid being blown into the peat-eroded chasm-like verge, whose hungry maw awaited the weak, or careless. I refused to change down from my regular gearing, which necessitated ridiculously intense body-posturing, as I was almost brought to a standstill on several inclines. So much for an 'easy' day! On the positive side, I've rationed the remaining coffee to stretch to 2 cups today and 2 tomorrow. I also got a wicked bargain at my local CO-OP: 275g packs of 2 fresh 'Basa' fillets (Vietnamese Catfish), sell-by today, normally £2.49........ for £1.49! There were 8 packs for sale, so I bought all 8

(4 went in the freezer).

HD.

**sendos** · 22-02-2009 06:41 PM

A resting heart rate of 39 is seriously impressive!

**Ben_S** · 22-02-2009 08:20 PM

That resting HR is superb!

**dom_** · 22-02-2009 08:31 PM

Would all the fish help with that?

**hugedyno** · 23-02-2009 12:56 AM

22/02/09

Observations

Weight: 164.8 lbs

(according to some new digital scales which I'll be using exclusively, from now on)

23:45 hrs: Resting heart-rate taken as I'm writing this:

41 bpm.

Diet

01:00 hrs: 160g Sardines in oil (drained), freshly ground Black Pepper, Lemon Juice
13:00 hrs: 133g fresh Basa Fillet, 250g Broccoli, Cauliflower, sliced Carrots (all steamed for 5 mins only) tossed in 5g butter, 100ml Napolina tomato/red & yellow pepper sauce, 20g chili marinade, 1 clove garlic.
17:00 hrs: Flesh & skin off 2 chicken legs/thighs (200g), 20g chili marinade 200ml Argentinian Malbec.
23:30 hrs: 200ml Argentinian Malbec.

During the day: 1 cup of coffee, 6 mugs tea, 200ml skimmed milk, 100ml orange squash, unlimited water.

Total calories 1,420.

Training (active-rest day)

09:00 hrs: 9 mile fell-run. Steady/easy. No time recorded.

16:15 hrs: Front-Lever Progressions:

3 x 8 sec crossed legs
10 x 4 sec single leg extension (5 sets per leg)

Injuries

Trauma/Site/Status

1) Blood-blister/Right-hand index-finger/98% healed
2) Micro-tear/Left calf muscle/mobile. Sore-ish. 80% efficient.
3) Right Supraspinatus tendonitis/estimate 2 days from full recovery.

Reflection

Decided to go for a rehabilitation run today, in order to break down scar tissue in my calf muscle and prevent adhesions. It became noticeably more sore about a mile in, so I decided to continue carefully with the option of cutting the distance to 4 miles, if I felt I was doing more damage than rehab. Luckily, this proved not to be the case, so I was able to complete the distance, risking a few 'fartleks' on some minor inclines near the end. I'll probably go for two or three 10k X-countries this week, interspersed with biking days. Although I felt fresh after the run, I felt tired going into the afternoon session, so I didn't push it, but at least I did something. Tomorrow is coffee-buying day. Maybe I'm suffering from caffeine withdrawal symptoms!

HD.

**Ripped Barbarian** · 23-02-2009 09:25 AM

Quote

Originally Posted by dom_

Would all the fish help with that?

No, it's almost certainly his type of training, enduro fell running and long bike rides.

If heart rate is elevated through long periods of training it will downregulate the pulse rate at rest.

35-45bpm is quite common amongst endurance athletes.

**hugedyno** · 24-02-2009 12:23 AM

23/02/09

Observation

Heart-rate taken @

I minute after last set (to failure): 59 bpm.

Diet

01:00 hrs: 160g Sardines in oil (drained), freshly ground Black Pepper, Lemon Juice, 200ml Argentinian Malbec.
13:30 hrs: 150g fresh Basa Fillet brushed with 5g butter, freshly ground Black Pepper, Lemon Juice.
19:00 hrs: 200g fresh Basa Fillet cut into chunks, stir fried with 15g butter, 130g onion, 150g beansprouts, 7 pods Sugar Snap peas, 1 tbspn 'Madras' curry powder, salt.
23:45 hrs: 200ml Argentinian Malbec.

During the day: 9 cup of coffee, 1 mugs tea, 200ml skimmed milk, 100ml orange squash, unlimited water.

Total calories 1,280.

Training

11:40 hrs:
Warm-up: 1 x 10 chins, 1 x 10 pull-ups.

One armers on a bar: Left arm first, then right (pyramid to 5 reps and back down using same assistance):

reps/ assistance/ rest

1/ little finger/ 1 minute

2/ little finger/ 1 minute

3/ ring finger/ 1 minute

4/ index finger/ 1 minute

5/ middle finger/ 1 minute

2 min rests on the downward pyramid.

3/ hanging towel/ 2 minutes (4 x sets per arm, alternating)

16:45 hrs:

Warm-up: 2 x 20 push-ups

6 x 15 one-arm push-ups (3 x sets per arm) 2 min rests between sets.

Push-ups - hands on floor directly beneath pelvic 'iliac crests'.

1 x 14
1 x 13
1 x 11

2 min rests between sets.

Frog-stands off push-up handles:

1 x 90 secs
1 x 70 secs
1 x 60 secs

5 min rests between sets.

Injuries

Trauma/Site/Status

1) Blood-blister/Right-hand index-finger/99% healed
2) Micro-tear/Left calf muscle/mobile. Sore-ish. 85% efficient.
3) Right Supraspinatus tendonitis/estimate 1-2 days from full recovery.

Reflection

No CV today, as I feel I need to prioritise other areas a bit more. I'm not pushing for gains on exercises which may aggrevate any niggling injuries. I'd rather go for a slight increase in volume instead. Initially, I only recorded my resting HR as a rough guide to myself, for comparison purposes with previous readings from years ago. Since a few people have expressed an interest, I'll start to log it randomly at various points. Today, for example, I did it immediately after one minute's rest (following a final set to failure). This was about half way through a particular workout. I'll do it next at the end of a six-rep hill sprint session. That'll probably be as high as I can get, these days!

Had to go shopping in the car today. Wimped out and only got 10 jars of 'Nescafe Parisien', 'cause I felt like a shoplifter. I also got another four packs of 'Basa', but the clever gits have banged on 20p per pack, making them £1.69 now. Still a good reduction from £2.49, though. That's it for a day or so now. I've literally got no more capacity in my fridge/freezer!

HD.

**hugedyno** · 24-02-2009 10:14 PM

24/02/09

Observation

Heart-rate (HR) taken @

1) At bottom of jog-down, just before tuning into 6th and final sprint: 104 bpm
2) At the finish of the 6th and final sprint: 156 bpm

Diet

01:00 hrs: 160g Sardines in oil (drained), freshly ground Black Pepper, Lemon Juice, the last of the Argentinian Malbec.
12:30 hrs: 150g fresh Basa Fillet brushed with 5g butter, 150g beansprouts, 7 pods Sugar Snap peas, 100ml Napolina tomato/red & yellow pepper sauce, 20g chili marinade, 1 clove garlic.
20:45 hrs: 100g roast Chicken, 150g Broccoli, Cauliflower, sliced Carrots (all steamed for 5 mins only) tossed in 5g butter, 100ml Napolina tomato/red & yellow pepper sauce, 20g chili marinade, 1 clove garlic.
21:45 hrs: 'Huge's Mocha' (4 heaped tpns coffee, 1 heaped tspn Organic Cocoa powder in a pint mug).

During the day: 7 cups of coffee, 2 mugs tea, 300ml skimmed milk, 100ml orange squash, unlimited water.

Total calories 1,310.

Training

10:00 hrs: Campus rung Offset Pull-Ups (bottom/middle rungs)

2 x 8 both hands matching, same rung, close-grip (warm-up).

2 x 9
2 x 8
2 x 8

(1 x set for each hand in the higher position).

1 x 12, 1 x 10 both hands matching, same rung, close-grip (warm-down).

11:15 hrs: Hill Sprints (with slow jog-back)

500 metre jog to hill (warm-up)

6 x 140 metres

500 metre jog back home (warm-down)

18:00 hrs: Assisted One-Arm Chins (Towel over bar & grasped at bottom).

10 x 4

(5 sets for each side, hand on the bar).

Injuries

Trauma/Site/Status

1) Blood-blister/Right-hand index-finger/99.2% healed
2) Micro-tear/Left calf muscle/mobile.Bit sore. 80-90% efficient.
3) Right Supraspinatus tendonitis/estimate 1 day from full recovery.

Reflection

Not as much enduro-cardio going on, as I said yesterday. I was pleased to find no problem sprinting with the rehabilitating calf muscle. You may think my final-sprint HR was quite low, implying I wasn't giving it 100%. I can assure you that wasn't the case. On the last 10 metres of rep 6, my legs felt like they didn't belong to me. I was almost doubled-up from the effort of quickly slapping my right-hand fingers to my carotid artery and raising my left to read my watch, whilst continuing into my warm-down jog home. Oh, and I've decided to only drink booze on the odd weekend excursion from now on. Cocoa & berries will act as daily antioxidents instead.

HD.