Tuesday badminton was awesome survived all 4 hours of he training camp decided to have a really good rest as I felt my quads were tight. Come Thursdays session sods bloody law, I get shin splints instantly the moment I started the jog warm up...I continued on, we did side lunges, then jumping on each tram line down the hall...then adding twists to the jumps and 3/4 in I had to pull out coz of the pain.
I sat out for the next 40mins and when I joined back in, they were doing singles defense vs 3 players...so basically you play a 1v3 so is killed me further but I kept on going and completed the 2 hours but had to pull out of the second 2 hours in afternoon.
Instantly I went to food! See I might be sporty but here's my problem, anyways a Thursday dominoes garlic bread, chicken, Coke and few slices, then on fri I rested eating the rest of the pizza for fri lunch/dinner and I stayed up till like 4am and got a burger like 10pm to watch an American show I follow. This is how I binge..I eat healthy and exercise for 6 days and just one day of feeling crap turns away all progress!
Scales on sat (today) shows 2.5lb gain in 2days! So off to the gym at 12 dispite shin splints. This me when focused.
Warmup 10 min eliptical trainer on hills program 6 changed to 10 on the 8th minute
Leg press 30kg 8x for warm up
Working sets 131kg x2
151kg x1 (if you follow my progress this is 30kg higher than when I started 6 weeks ago.
3x sets on hamstrings up to 40kg (10kg higher)
Lateral/frontal raises x10 3 sets (5,4 and 3kg tapers)
Bicep curls x2 12.5kg (only 2 coz meant to be leg day!)
Weight calf raises no rest single leg 40kg to failure x3 sets on failure I did 2 legs to failure then I rested and repeated. When I was done I out weight up to 80kg and did double legs till failure x3
Inverted ab crunch bench 15x2
Tricep pull downs 8x2 (30kg I did try 35 but had to out back down on 2nd set)
Cardio treadmill 20mins @8.1 with 1% incline
Up incline 1% for every minute run until 5% max incline then up speed gradually to 9.5 till failure....
Reduced I back to jog then walk speed 4.5 rest 1.5 minutes 0 incline
Up to 9.5 speed every 30 seconds add 1% incline at 5% up speed to 11.5 until failure..
3.7 miles in 29 minutes man felt awesome! Shin splints only hurt first 5 mins I defo felt it walking home doing 2 steps at time must rest!
I know long post, but I really needed to work my ass off for my binge and I'm not exactly unfit so if I binge and cnt keep it off I really hope you all don't binge anywhere near mine coz it's so so hard to get off again. Lil tip to look scary when running, there is a mirror I looked at my sports logo and didn't take my eye off it on shirt for 20 mins when I was pushing super hard just stare at yourself...coz it's that b*****d staring back at you that stops you accomplishing your goals and you see exactly what you want/need to change. Looking at myself really makes me run hard coz I know what I used to look like..
End of week 3
P.s tip for treadmills, run on 1% inclines as it will mimic outdoor wind resistance. This is why running on a 0 treadmill is so easy it feels your running downhill.