Hey!

My last two logs, to make trials and euros, have been total failures.... so of course its time to make one even more ambitious !

sport: Ultimate Frisbee
Goal : To represent Ireland at the World Championships in 2020

Milestones:
Jan/ Feb 2017: trial for elite level club team
Sept 2017: Club euros
sept 2018: club euros
November 2018 : Trials for Ireland for European Championships
July 2019 : Country European Championships
November 2019 : Trials for Ireland for Worlds
July 2020 : Worlds!

So I live in London, am pretty lucky in that there a strong ultimate scene here

At the moment, am one of the better players on one of the Div 3 club, Brixton... am also coach of the club, and have lots of friends in the club... but if I want to improve and represent Ireland in the future, spending less time with these guys is a sacrifice that needs to be made

Haven't managed to make one of the elite clubs yet, but I feel I'm really close, lots of work on my throwing between now and Jan should get me there.

Have got 10 days visiting parents ' then off to Puerto Rico for 2 weeks with gf, that's where she's from.

Haven't got a scale here, but I guess I'm overweight . -, probably by aroand 20lb.

Will try to cut a little while here, have got 2 tournaments in early September with Brixton before the season finishes .

Tuesday 26th
Curbs- 154g
Fat 116g
Protein 194g
cat 2330

some sprint form drills
HIIT: 6× 6x 25m shuttles, 1:30 between each set.
20 mins throwing alone... brought v stack of discs back with me



Wednesday 27th

Carbs 234g
Fat- 1O7g
Protein 195g
c als- 2570

15 min rolling
Gym;
Bench-60kg
Skater squats
Pullvp-3x5
Split squats 22.5kg DB in each hand.

Thursday 28t h

Carbis- 179g
Fat 132q
Protein 228g
Cols- 2703

PI y o z
s quat Jumps , 1,2, layups , skater hops

Agility : 4 sprints through a serpentine

Throwing, about an hour

Rolling, 45 mins

Right knee is twanging a little, wore a brace today

Friday 29 h

Carlos- 177g
Fat- 96g
Protein 225g
CaIs 2551

Epic 3 hour gym session :
20 Mins rolling
Bench-60kg
Split squats 25kg DBS
Pull ups, 5.5.5
Trap bar D L -120kg
OHP-42.5kg
Skater squats
Dips- 9.9.8
Ab wheel rollouts
Trap bar squat jump 60l<g first time doing these
Lots of lunges on left leg only to address imbalances

Throwing, over an hour

Saturday 30th

Carlos 191g
Fat 70g
Protein 212g
Cats- 2312

Doms everywhere

30 mins rolling

Sprint form drills :
marching, skipping, bounding, upout down, striding

speed sprints 10m, 4X4 varied starting positions

Agility- short sprint then return, stop on the line

HIIT: 7x 150m shuttles 1:30 rest between each set
The 150m was 6 x 25m

7 was probably too many, will do again the next time.

An hour throwing

3rd time's the charm .. glgl

thnx man!

Sunday 31 st

Carlos- 161g
Fat- 97g
Protein- 213g
Cats- 2430

Rolling, 30 mins

Throwing, about an hour

Rest day

GOGOGOGLGLGL!

tyty

Monday 1st

Carts- 297g
Fat 119g
P rotein 229g
Cas- 3439
Had a couple of beers in the evening, and then a few unnecessary biscuits... managing situations like this is going to be one of my main challenges in the next 4 years- planning ahead for them, minimising their occurrence, and controlling the damage when they do occur

Gym:
Bench-62.5kg
Split squat-25KG DBs
Pull ups, 6.6.6
Trap Bar DL-130kg
OHP- 45kg

Throwing, an hour

Tuesday 2nd

Carbs 107g
Fat 82g
Protein 183g
Cals 1933

Rolling glutes, 10 mins

Sprint form drills;
Marching, skipping, upoutdowns, bounding, striding

Speed training;
4x4 12m sprints, varied start positions, walking recovery between reps, 2mins rest btween sets

HIIT;
7x150yard sprints, each sprint took 30secs, 90 secs rest
150 was 6x25 yards

Throwkng, 45 mins

Classic Meano meltdown, lasted all of 8 days in the new thread before the inevitable hit

Wednesday 3rd
Carbs 554g
Fat 188g
Protein 225g
Cals 5021

Thursday 4th
Carbs 528g
Fat 135g
Protein 180g
Cals 4269

Threw for an hour yday, nothing today
No workouts

My sister just got engaged, which was the initial reason for the derailment
But im not hiding behind that excuse, the last two days have been weak and glutinous, I expect better of myself

and theres no way I can expect to earn that green jersey unless I learn to put a cap on these kind of days... even on special occasions, 3500 cals should be more than enough

Friday 5th

Carbs 239g
Fat 103g
Protein 176g
Cals 2654

Throwing, 45mins

Sprint training
Form drills and speed training, same as Tuesday

HIIT
3x6x50m sprints
2 mins rest between each set
This is Claphams preferred HIIT workout, they also used it as a fitness test at one of their trials recently.
My times were 1.08, 1.09, 1.08
I paced out 50metres.. think I made it too big, usually those sprints take me less than a minute.

Back from holiday! Had a great time, did very little training while I was there, some throwing but thats all. Arrived back and went to a fun tournament the next day, 3 days, played ok, did a little too much drinking to focus on my game..

The plan is cut for the next two weeks as there's another tournament coming up

Tuesday 30th- 192.4lbs

Carbs- 90g
Fat- 88g
Protein- 142g
Cals- 1828

45mins throwing with gf

Gym;
Trap bar DL- 130kg
Hammer grip pullups- 6,6,8
Split squats- 24kg KBs
Dips- 8,8,9

Still off work so making the most of the time to get some training before school starts again next week.

Wednesday 31st- 191.2lbs

Carbs- 213g
Fat- 109g
Protein- 209g
Cals- 2682

Went back to school for the first time since we broke up, devoured 400cals worth of chocolate leftover.. fail

Usual sprint form drills
HIIT;
7x150yard sprints, each sprint took 30secs, 90 secs rest
150 was 6x25 yards

Plyometrics- 1,2 layups, squat jumps

Throwing, 45mins with one of the Brixton guys.

Thursday 1st- 188.0lbs

Carbs- 195g
Fat- 134g
Protein- 247g
Cals- 3285

Gym;
Split squat- 26kg DBs
Bench- 60kg
Skater squats
Pullups, 6,6,8
Stir the pot, 3x6

25mins throwing with one of the Brixton guys.

Friday 2nd- 187.4lbs

Carbs- 161g
Fat- 113g
Protein- 201g
Cals- 2660

30 mins throwing with gf.

Didn't feel very well today, took an off day from workout.

Saturday 3rd

Carbs- 292g
Fat- 105g
Protein- 164g
Cals- 3201

Ran Brixton trianing, I introduced a sidestack for the first time, went pretty well by the end of the session. Had a pint and a huge pizza after.

Sunday 4th- 189.2lbs

Carbs- 202g
Fat- 90g
Protein- 152g
Cals- 2291

Gym;
DL- 135kg
Bench- 60kg
Split squat- 24kg
OHP- 45kg

Throwing, 30 mins with gf

Kilkenny lost the hurling final today.. gutted.

Monday 5th- 191.4lbs

Carbs- 162g
Fat- 90g
Protein- 210g
Cals- 2343

Usual sprint form drills
Usual short range sprints
I think when I'm doing these sprints I need to concentrate more on taking big strides, coz thats what all the drills are focused on, and it's easy to fall into the trap of just trying to do them as quickly as possible.. actually they'll be more beneficial if I concentrate on form.

HIIT;
6x6x25yard sprints, 30secs to run each sprint, 90 secs recovery between them.

an hour throwing with one of the Brixton guys.

Tuesday 6th- 190.0lbs

Carbs- 269g
Fat- 130g
Protein- 209g
Cals- 3099

Gym;
Split squat- 26kg DBs
Pullups- 7,7,7
Skater squats

40mins throwing with one of the Brixton guys.

Wednesday 9th- 192.6lbs

Pretty shocked at this weigh in.. though I guess I haven't earned any weight loss, haven't been disciplined enough

Carbs- 196g
Fat- 157g
Protein- 212g
Cals- 3057

Usual sprint workout

Usual HIIT workout with 150yard shuttles.

20mins throwing with gf.

Thursday 10th- 191.4lbs

4892cals today.

I'm useless and fat and deserve to be useless and fat.

Took a week off after the last outdoor tournament of the year.. I played really really well on the Saturday, as a handler- great decision making, great execution of throws, just excellent in general.. On Sunday I was pretty hungover so was much less hot.

Sunday 18th- 196.8lbs

Carbs- 249g
Fat- 117g
Protein- 183g
Cals- 2814

Gym;
Squat- 75kg
First time doing barbell squats in ages coz my knee feels funny.. but after loads of rest and rehab it still feels funny so whatevz, just ignore it.

OHP- 50kg
DL- 130kg
Bench- 60kg
Stir the pot

25mins throwing alone.

Officially my offseason now, the plan for the next 6 weeks is to be in the gym 3xper week, 4xthrowing sessions per week, 3k cals a day to lean bulk.

Monday 19th

Carbs- 245g
Fat- 100g
Protein- 259g
Cals- 2946

Throwing, 45mins with one of the Brixton guys.

DOMS all over today.. can't believe its been so long since I've backsquat, such a great exercise..

Tuesday 20th

Carbs- 297g
Fat- 94g
Protein- 254g
Cals- 3079

Cancelled gym session, think I've got a headcold coming on, some lemsip and early bed.

Wednesday 21st

Carbs- 270g
Fat- 139g
Protein- 233g
Cals- 3292

Feel much better today, went throwing with one of the Brixton guys for an hour.