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    24/02:

    Lighter weights, higher reps. Have a 10k race on Sunday so will probably rest until then.

    Bench: 60kg*3*12
    Pull ups: 3*12
    DB shoulder pres: 17.5kg*3*12
    Chin ups: 3*12
    Front raises: 5kg*3*12
    Bicep curls: 20kg*3*12
    Dips: +10kg*3*12
    Lat pulldown: 50kg*3*12

    Comment


      Originally posted by FeetMagic View Post
      Yep I was aware of the double unders but there's no skipping rope in my gym bizarrely and like you I would be doing singles. Good to know that, unfortunately they're the two easiest exercises I haven't done the strict 50 reps before moving onto the next exercise in a couple of weeks. Instead I've been mixing exercises and sets up to complete as fast as possible. Think my time when doing it strict is another 10 mins +.
      Well I can't comment, the thoughts of a 25+ min metcon sickens me.

      The crossfit open starts this week, (today actually I think). see as you are doing that style of workout, you should do the weekly open WOD as one of your workouts.
      I mentioned it to Lloyd and we'll gonna do a thread on here just for the open. Should be fun.

      Comment


        Sounds great, I'm in!

        Comment


          Originally posted by FeetMagic View Post
          Sounds great, I'm in!
          http://www.irishpokerboards.com/foru...ad.php?t=21924

          Comment


            Originally posted by FeetMagic View Post
            24/01:

            Another goal this year is to try do a race every month. Did a 10km race today in a time of 47:27 which I was extremely happy with because I was out on a heavy session last night. It was torture all the way through. Was expecting to see 50 mins + when, or if, I got to the finish line Vision actually started to get a bit blurry around km 8 but it didn't last too long.

            Confident I can hit the 45:xx in my next race in Feb on the back of that. Felt great after but body shut down a couple of hours later. Much worse than my usual hangovers so won't be doing that again!
            28/02:

            10km race @ 45:21. Delighted with the time. Vast improvement on PB (1:20) and didn't even feel like I was going that great throughout it. Was out Friday night and had smoked a lot over the weekend so my breathing was a struggle throughout. I have another one next weekend so hoping a week smoke free will bring me down to 44:xx.

            Comment


              Well done on PB.

              Comment


                Making good progress with 2016 goals so far so going to rejig them somewhat:

                Originally posted by FeetMagic View Post
                1. Run a sub 21 min 5km. My PB is 20:xx but that was 2 or 3 years ago. I ran a 21:27 this month so its definitely achievable. If I hit this in the first 3 months I'll aim for sub 20 for the rest of the year.
                Ran a 5km in 20:53 this month so the new target for the year is 19:xx.

                Originally posted by FeetMagic View Post
                2. Run one 10km road race a month. I did 2 of these the past few months and my PB was just under 47 mins so will aim for a 45:xx but I won't be training for this so the goal is just to take part really.
                Ran a 10km in 45:21 so the new target for the year is 42:xx.

                Originally posted by FeetMagic View Post
                3. Reach and maintain BW at 72-73kg. I've lingered around 74-75kg the past year but I'd like to reduce that to a lower maintenance level. Currently 76kg on the button which I'm happy with having overindulged for most of the month.
                I'm around 75.5kg at the minute but I'm currently cutting. I think 74kg is more likely to be my maintenance level.

                Originally posted by FeetMagic View Post
                4. Join a running club. There is one not too far from me that does interval training once a week which is my preferred running training so I'll join that.
                Haven't got involved with the club yet but will do soon with the weather making it a more attractive proposition.

                Originally posted by FeetMagic View Post
                5. 20 consecutive pull ups. PB is 18. Just putting this as a goal to ensure I keep them as large part of training. I think they're great.
                Hit 19 recently so the new target for the year is 30.

                Originally posted by FeetMagic View Post
                6. Think I'll add a mile run in under a certain time as another goal. Need to test current max first. Been easing myself back in the last few days.
                PB so far is 5:45. I'll aim for sub 5 mins for the year.
                Last edited by FeetMagic; 29-02-16, 11:02.

                Comment


                  29/02:

                  4 sets for time:
                  10*40kg press
                  10* pull ups
                  10*80cm box jumps
                  Time: 6:42 (2:34 faster than last attempt)

                  Box jumps: 95cm*3*10
                  Chin ups: 3*10

                  WOD: Linda (10-9-8-7-6-5-4-3-2-1 reps):
                  Bench: 60kg
                  DL: 60kg
                  Time: 07:59


                  Chin ups:
                  +15kg*5
                  +20kg*2*5
                  +15kg*5
                  +30kg*3
                  +15kg*5

                  Comment


                    01/03:

                    Originally posted by Mellor View Post
                    WORKOUT 16.1


                    Scaled

                    Complete as many rounds and reps as possible in 20 minutes of:
                    25-ft. front rack walking lunge
                    8 burpees
                    25-ft. front rack walking lunge
                    8 jumping chin-over-bar pull-ups

                    Men lunge 20kg
                    Gave the Crossfit Open first workout a go. Got 13 rounds in for a total of 338 reps which places me 126th out of around 30,000 based off this: http://games.crossfit.com/leaderboard. However I checked the last page and none of them had completed a round so not sure why they submitted. Hard to know the actual number of people who tried it properly. Anyways I should be happy with it Will aim for top 1% every week.

                    Comment


                      02/03:

                      Squat: 75kg*5, 70kg*5, 65kg*5
                      Pull ups:
                      +15kg*5
                      +30kg*3
                      +20kg*2*5

                      5 sets for time:
                      10*30kg squat
                      8*chin ups
                      10*30kg press
                      10*80cm box jumps
                      10*hand release push ups
                      Time: 13:35

                      1 mile run @ 05:23 PB

                      Good session overall. Legs were wrecked for the squats but found the mile run easy. Definitely can go under 5 mins next time out. Have another 10k race on Saturday so will take it easy next 2 days.

                      Comment


                        03/03:

                        Pull ups: +10kg*3*10
                        DB bench: 27.5kg*3*10
                        Lat pulldown: 60kg*3*10
                        DB shoulder press: 22.5kg*3*10
                        Chin ups: +10kg*10,10,9
                        Incline bench: 20kg*3*10
                        Front raises: 7.5kg*3*10
                        Bicep curl: EZ+20kg*3*10

                        Gave the legs a break. Will take tomorrow off and hopefully hit 44:xx in 10k Sat morning.

                        Comment


                          Originally posted by FeetMagic View Post
                          28/02:

                          10km race @ 45:21. Delighted with the time. Vast improvement on PB (1:20) and didn't even feel like I was going that great throughout it. Was out Friday night and had smoked a lot over the weekend so my breathing was a struggle throughout. I have another one next weekend so hoping a week smoke free will bring me down to 44:xx.
                          05/03:

                          10km race @ 45:31. Happy with this as the course was a lot hillier and there was a strong wind at times.

                          Comment


                            08/03:

                            Bench: 80kg*3*5
                            DL: 100KG*3*5
                            Hand release push ups: 3*20
                            Chin ups: +15kg*3*5

                            10-9-8-7-6-5-4-3-2-1:
                            55kg squat
                            35kg press
                            Pull ups
                            Time: 14:26

                            Originally posted by FeetMagic View Post
                            02/03:
                            1 mile run @ 05:23 PB
                            Not so sure now if this was accurate. Thought I'd try and hit 5 flat today so set the treadmill to 12mph but only managed 2:50 mins or about 900m so I'm thinking I might have made a mistake with that PB because it felt quite comfortable too. Still think I can break 5 mins in 2016 but it will require good bit of training. Took a 5min rest and finished with:

                            400m@12mph, 2min rest, 400m@12mph, 2min rest, 300m@12mph, 1 min rest, 200m@12mph

                            Comment


                              09/03:

                              Filthy 50: 50 reps of each set before progressing (timed):
                              50 x 60cm box jumps
                              50 x jumping pull ups
                              50 x 20kg kettlebell swings
                              50 x walking lunges
                              50 x knees to elbows
                              50 x 20kg push press
                              50 x back extensions
                              50 x 9kg wallballs
                              50 x burpees
                              Time: 29:47 (4:58 faster than last attempt)

                              Difference in time would be mainly down to doing jumping pull ups instead of normal ones and no weight on the lunges compared to 20kg in previous attempts.

                              Comment


                                Good job, I really need to just man upo and do it. the thoughts of 30mins are killing me though.

                                Have you had a look at Crossfit open 16.2 yet? I'm going to do it today I think

                                Comment


                                  10/03:

                                  Press: 52kg*3*5
                                  Front raises: 10kg DB*3*8

                                  WOD: Murph
                                  1 mile run
                                  300 squats
                                  200 push ups
                                  100 pull ups
                                  1 mile run
                                  Time: 30:59 (2:17 faster than last attempt)

                                  Originally posted by Mellor View Post
                                  Good job, I really need to just man upo and do it. the thoughts of 30mins are killing me though.

                                  Have you had a look at Crossfit open 16.2 yet? I'm going to do it today I think
                                  On the fence, I tried do some squat cleans earlier and I just don't have the form so probably won't risk it.

                                  Comment


                                    Originally posted by FeetMagic View Post
                                    10/03:
                                    On the fence, I tried do some squat cleans earlier and I just don't have the form so probably won't risk it.
                                    Probably a good idea, full cleans aren't really best learn at high reps, high intensity when fatigued.

                                    Comment


                                      11/03:

                                      Bench: 82.5kg*2, 70kg*10,8,10 (was expecting to have 3*5 in me but it felt way too heavy. Realised then my energy stores were low so changed plan of workout and just went with weights)
                                      Incline bench: 50kg*10,10,9
                                      Max push ups: 18
                                      Press: 40kg*8,8,7
                                      Preacher curls: 20kg*3*10
                                      Lat Pulldown: 80kg*3*10
                                      Side raises: 7.5kg*3*10
                                      Max pull ups: 15
                                      Dips: +15kg*2*10

                                      Just wasn't with it today. Press and bench much weaker than normal. I also have a niggling tightness in right glute for the past 2 weeks that is making me cautious of doing squats. I've been using foam roller for a couple of mins during every session and I can feel the knots in there. Plan on foam rolling the shit out both glutes tomorrow. Off on holidays on Wed - Mon so I will get recovery time then but might be forced to take it easy in the mean time.

                                      Comment


                                        12/03:

                                        DB bench: 17.5kg*3*15
                                        Incline DB bench: 17.5kg*3*15
                                        Pull ups: 3*15
                                        DB shoulder press: 20kg*15,13,12

                                        Had planned to do a different workout but glutes were in bad way so just did small bit of upper body again. Going to take the next week or more off and hopefully foam rolling and stretching will sort me.

                                        Comment


                                          14/03:

                                          DB Bench: 25kg*5*12
                                          Pull ups: 10*10
                                          Tri Pulldown: 30kg*5*12
                                          Incline DB Bench: 22.5kg*5*12
                                          DB shrugs: 22.5kg*5*12
                                          DB press: 17.5kg*3*12

                                          Recovery now for a week

                                          Comment


                                            I hated 16.4, 55 reps x 4
                                            It's put me right off filthy filthy too

                                            Comment


                                              Originally posted by Mellor View Post
                                              I hated 16.4, 55 reps x 4
                                              It's put me right off filthy filthy too
                                              Actually looking forward to giving that one a go in the coming weeks as I know the movements!

                                              Haven't been training at all really the past couple of weeks. My glutes were really knotted up and have improved but I still have aches in random areas so I'm going to start back in the gym today but with a much higher focus on stretching pre and post training and also not overtraining in terms of volume per day or volume per week. During my 2 weeks off I ate and drank a boat load so am going to spend April eating well and losing some of the fat I put on. Will post body shots every 5 days to monitor progress rather than going near the weighing scale. Have also signed up to runs 3/5 weekends in April.

                                              First pic has a nice belly to be lost

                                              SPOILER
                                              [IMG][/IMG]

                                              Comment


                                                30/03:

                                                Filthy 50: 50 reps of each set before progressing (timed):
                                                50 x 60cm box jumps
                                                50 x jumping pull ups
                                                50 x 24kg kettlebell swings
                                                50 x walking lunges
                                                50 x knees to elbows
                                                50 x 20kg push press
                                                50 x back extensions
                                                50 x 9kg wallballs
                                                50 x burpees
                                                Time: 30:40 (0:53 slower than last attempt)

                                                Good to be back. Happy with the time. The burpees as always were a killer. Stretched after but can feel aches worsening already especially in lower back. Will need to find the right stretches and mix these type of intense training sessions up with more relaxed non-timed workouts.

                                                Comment


                                                  31/03:

                                                  Bench: 70kg*3*10
                                                  Lat pulldown: 70kg*3*10
                                                  Plyo clap push ups: 15, 15, 13
                                                  DB shrugs: 30kg*3*10
                                                  Incline bench: 50kg*3*10
                                                  Pull ups: 3*10
                                                  Box jump burpees: 60cm*2*10

                                                  Relatively easy going compared to usual workouts. Felt weird leaving gym and not being exhausted but I was just being stupid in the past. Stretched a lot at random intervals today but still stiff so will keep doing that and work on flexibility.

                                                  Comment


                                                    01/04:

                                                    Press: 40kg*3*10
                                                    Chin ups: 5*10
                                                    DB arnie press: 20kg*10,8,8
                                                    Bicep curl: 20kg*3*10
                                                    Lateral raises: 7.5kg*3*10
                                                    Dips: +15kg*3*10
                                                    Tricep ext: 30kg*3*10
                                                    Squat machine: 100kg*3*15

                                                    Comment


                                                      02/04:

                                                      16km mountain biking trail. This was great fun, even the few falls, and good aerobic workout but I somehow did damage to my left hamstring. Will restrict me to upper body for a few days I'd say.

                                                      03/04:

                                                      Bench: 80kg*2*5, 77.5kg*5 (last rep at 80 2nd set was a struggle so didn't try 3rd set)
                                                      Pull ups: 3*10
                                                      Incline DB bench: 25kg*3*10
                                                      Pull ups: +15kg*3*5
                                                      DB flyes: 15kg*3*10
                                                      Pull ups: +10kg*3*5
                                                      Shrugs: 25kg*3*10
                                                      Plyo clap push ups: 5*10

                                                      5 days into the healthy eating now. Have only eaten good food but eaten maintenance or above in terms of calories while I adjust to the clean diet again. Will look to keep a calorie deficit for the next 5 days.

                                                      Day 1:
                                                      SPOILER

                                                      Day 5:
                                                      SPOILER

                                                      Comment


                                                        04/04:

                                                        Chin ups: 3*10
                                                        Press: 50kg*3*5
                                                        Chin ups: +15kg*3*5
                                                        Shrugs: 30kg*3*10
                                                        DB shoulder press: 20kg*3*12
                                                        Chin ups: +10kg*3*5
                                                        Bicep curls: 20kg*3*10

                                                        Comment


                                                          05/04:

                                                          For time:
                                                          300 BW squats
                                                          200 push ups
                                                          100 pull ups/chin ups
                                                          Sets of 15-10-5 alternating pull ups/chin ups
                                                          Time: 17:06

                                                          Comment


                                                            06/04:

                                                            Filthy 50: 50 reps of each set before progressing (timed):
                                                            50 x 60cm box jumps
                                                            50 x jumping pull ups
                                                            50 x 20kg kettlebell swings
                                                            50 x walking lunges
                                                            50 x knees to elbows
                                                            50 x 20kg push press
                                                            50 x back extensions
                                                            50 x 9kg wallballs
                                                            50 x burpees
                                                            Time: 29:24 (01:16 faster than last attempt)

                                                            Comment


                                                              07/04:

                                                              Max pull ups: 20
                                                              Bench: 82.5kg*5, 80kg*5, 77.5kg*5, 75kg*5, 72.5kg*5, 70kg*5
                                                              Pull ups: +10kg*3*6
                                                              Incline DB bench: 25kg*3*10
                                                              Lat pulldown: 70kg*3*10
                                                              Wide grip pull ups: 3*5
                                                              Tricep pull down: 30kg*3*10
                                                              Plyo clap push ups: 5*10

                                                              Comment


                                                                08/04:

                                                                Max chin ups: 21
                                                                Press: 52.5kg*5, 50kg*5, 47.5kg*5, 45kg*5, 42.5kg*5, 40kg*5
                                                                Chin ups: +10kg*5*6
                                                                Lateral raise: 7.5kg*3*10
                                                                Bicep curls: 20kg*3*10

                                                                Diet is going well thus far. Need to take 2-3 days off now to allow a hamstring strain to recover. Not much difference visually in the last 5 days but progress will be slower now.

                                                                Day 1:
                                                                SPOILER

                                                                Day 5:
                                                                SPOILER

                                                                Day 10:
                                                                SPOILER

                                                                Comment


                                                                  13/04:
                                                                  Pull ups: 3*12
                                                                  Bench: 82.5kg*5, 80kg*6, 77.5kg*7, 75kg*8, 72.5kg*8, 70kg*9
                                                                  Wide grip pull ups: 9*5
                                                                  Incline DB bench: 25kg*10, 7
                                                                  20kg*2*10
                                                                  Lat pulldown: 80kg*3*10
                                                                  Tricep pull down: 30kg*3*10
                                                                  Dips: +10kg*3*10

                                                                  14/04:
                                                                  Chin ups: 3*12
                                                                  Press: 52.5kg*5, 50kg*6, 47.5kg*7, 45kg*8
                                                                  Pull ups: +15kg*4*5
                                                                  Shrugs: 30kg*3*10
                                                                  Lateral raises: 7.5kg*3*10
                                                                  Bicep curls: 20kg*3*10

                                                                  Comment


                                                                    I took a few days off because my hamstring is in bits but it somehow got worse during rest period. I'm going to the physio after work today so fingers crossed it's a quick recovery. I absolutely hate not having exercise as an option. Diet has been a bit up and down but doing OK:

                                                                    Day 1:
                                                                    SPOILER

                                                                    Day 5:
                                                                    SPOILER

                                                                    Day 10:
                                                                    SPOILER

                                                                    Day 15:
                                                                    SPOILER

                                                                    Comment


                                                                      Went to the physio and it appears to be an issue in my glute that's sending pain to hamstring which is better news than I expected. I just need to stretch, foam roll and do light jogs etc. to relieve the tightness.

                                                                      15/04:

                                                                      Pull ups: 3*13
                                                                      DB Bench: 25kg*3*12
                                                                      Incline bench: 50kg*3*10
                                                                      Lat pulldown: 70kg*3*10
                                                                      Close grip bench press: 50kg*3*10
                                                                      Tricep pull down: 30kg*3*10
                                                                      DB flyes: 15kg*3*12
                                                                      Negative pull ups (5 seconds down): 8, 6

                                                                      16/04:

                                                                      Chin ups: 3*13
                                                                      DB Shoulder Press: 22.5kg*3*10
                                                                      Shrugs: 30kg*3*10
                                                                      Lateral raises: 7.5kg*3*10
                                                                      Bicep curls: 20kg*3*10
                                                                      Front raises: 7.5kg*3*10
                                                                      Clap push ups: 3*10

                                                                      17/04:

                                                                      Light jog: 5km (30 mins)

                                                                      For time: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps:
                                                                      50kg bench press
                                                                      Pull ups
                                                                      Time: 16:24

                                                                      Comment


                                                                        18/04:

                                                                        15 min light cycle (3 miles)

                                                                        5km run: 21:21. Intended to run at a lighter pace but glute felt OK so went for time after 1 km.

                                                                        15-14-13-12-11-10-9-8-7 reps:
                                                                        30kg press
                                                                        Chin ups
                                                                        Time: 15:50. Planned to go down to 1 rep but shoulders were gassed.

                                                                        Day 20 progress below. Few days have been above maintenance but haven't had alcohol or large amounts of sugar over the 20 days so it's boding well. Going on holidays in just under 3 weeks so will keep it up until then.

                                                                        Day 1:
                                                                        SPOILER

                                                                        Day 20:
                                                                        SPOILER

                                                                        Comment


                                                                          Physio again today. Coming along OK, should be back to normal next week. Oh so very bored of upper body weights. Probably sneak in some conditioning tomorrow and see how I handle it.

                                                                          19/04:

                                                                          3 mile light cycle (12 mins)
                                                                          Pull ups: +20kg*3*5
                                                                          DB Bench: 30kg*3*9
                                                                          Incline bench: 50kg*3*10
                                                                          Lat pulldown: 90kg*9, 80kg*2*9
                                                                          Close grip bench press: 60kg*3*9
                                                                          Tricep pull down: 36kg*3*9
                                                                          DB flyes: 17.5kg*3*9
                                                                          Pull ups: +20kg*3*5
                                                                          Clap push ups: 3*10

                                                                          20/04:

                                                                          Plank max time: 03:47
                                                                          Chin ups: +20kg*3*5
                                                                          Press: 42.5kg*3*9
                                                                          Chin ups: 3*14
                                                                          DB Press: 20kg*3*9
                                                                          Bicep curls: 22.5kg*3*9
                                                                          Front raises: 7.5kg*3*9
                                                                          Shrugs: 30kg*3*9

                                                                          Comment


                                                                            21/04:

                                                                            5 sets for time:
                                                                            20 * 60cm box jumps
                                                                            20 * 20kg KB swing
                                                                            20 * 20kg press
                                                                            20 * pull ups
                                                                            20 * walking lunges
                                                                            20 * push ups
                                                                            Time: 27:50

                                                                            Didn't go for full intensity. Probably was too soon for box jumps though, aggravated my glute a bit.

                                                                            Comment


                                                                              22/04:

                                                                              Bench: 80kg*5, 77.5kg*5, 75kg*5, 72.5kg*5, 70kg*5
                                                                              Pull ups: 8*10
                                                                              Incline DB bench: 20kg*2*10

                                                                              24/04:

                                                                              Chin ups: +20kg*3*5
                                                                              Press: 52.5kg*5, 50kg*5, 47.5kg*5, 45kg*5, 42.5kg*5, 40kg*10
                                                                              Chin ups: +10kg*5*7
                                                                              Lat pulldown: 80kg*3*10
                                                                              Clap push ups: 3*10
                                                                              Lateral DB raises: 7.5kg*3*10
                                                                              Shrugs: 30kg*3*10
                                                                              Bicep curls: 30kg*3*7
                                                                              DB front raises: 7.5kg*3*10
                                                                              Tri extension: 30kg*3*10

                                                                              Diet a bit poor last couple of days with drink and subsequent hangover.

                                                                              Day 1:
                                                                              SPOILER

                                                                              Day 25 (22/04):
                                                                              SPOILER

                                                                              Comment


                                                                                Signed up to the Helsinki marathon in August, around 15 weeks away. Did one before in 2014 in 04:02 and really enjoyed the race but hated the training in the build up, never running over ~23km. Going to approach it in similar way running 15-20km once a week and something like 10km once fortnightly and 5km once a week. I'll throw in a 30km once or twice over the 15 weeks and I think that will give me every chance of beating previous time. The challenge of a marathon is as much mental as physical and that's really what I'm after. Also, think it's a good incentive to quit smoking.

                                                                                Expect a lot of posts like this over next 15 weeks

                                                                                Originally posted by FeetMagic View Post
                                                                                Endurance (28/02):

                                                                                ~13.5km run @ 1:10.

                                                                                Meh, should've done more. It's 4 weeks til the marathon and I haven't even run half the distance yet and I'm not sure I will tbh. Don't enjoy it at all and it's hard to do 2 hours + of something you don't want to be doing. I will get through the 42km on the day through jogging and walking; I just won't get it done in an impressive time.

                                                                                25/04:

                                                                                2.25 miles run (3.6km): 14:51. Was aiming for a sub 20 min 5km but I'm not at that level currently and the early pace killed me.

                                                                                For time: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps:
                                                                                50kg bench press
                                                                                Pull ups
                                                                                Time: 15:27 (47 seconds faster than previous attempt)

                                                                                26/04:

                                                                                For time: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps:
                                                                                27.5kg press
                                                                                Chin ups
                                                                                Time: 16:40

                                                                                Bicep curl: 22.5kg*3*10
                                                                                Lateral raises: 7.5kg*3*10
                                                                                Shrugs: 35kg*3*10
                                                                                Front raises: 7.5kg*3*10
                                                                                Close grip bench: 60kg*3*10

                                                                                Comment


                                                                                  27/04:

                                                                                  16.5km @ 1:25.

                                                                                  Delighted with the time and distance. Much quicker pace than I thought during the run. Was tough going for the last 5-6km but no aches or pains, just low energy levels so a very promising start to the marathon training. Fit for bed now

                                                                                  Day 1:
                                                                                  SPOILER

                                                                                  Day 30 (post-run):
                                                                                  SPOILER

                                                                                  Comment


                                                                                    28/04:

                                                                                    Pull ups: +20kg*3*5
                                                                                    Bench: 80kg*3*5
                                                                                    Pull ups: +15kg*3*6
                                                                                    Incline bench: 50kg*3*10
                                                                                    Lat pulldown: 80kg*3*10
                                                                                    Close grip bench press: 60kg*3*10
                                                                                    Pull ups: +10kg*3*7
                                                                                    DB flyes: 15kg*3*10
                                                                                    Pull ups: 3*8
                                                                                    Clap push ups: 3*10

                                                                                    Comment


                                                                                      29/04:

                                                                                      Chin ups: +20kg*3*6
                                                                                      Press: 50kg*3*5
                                                                                      Chin ups: +15kg*3*7
                                                                                      Arnie Press: 15kg*3*9
                                                                                      Chin ups: +10kg*3*8
                                                                                      Lateral DB raises: 7.5kg*3*10
                                                                                      Shrugs: 30kg*3*10
                                                                                      Bicep curls: 20kg*3*10
                                                                                      DB front raises: 7.5kg*2*9
                                                                                      Chin ups: 3*9

                                                                                      30/04:

                                                                                      1 hour cardio class

                                                                                      01/05:

                                                                                      5km race. Time: 22:10. Quite hungover for this but it went OK.

                                                                                      Comment


                                                                                        Been a wild 3 weeks with a lot of drinking and eating poorly and a holiday thrown in there too. Have put together an Excel sheet counting down to the Helsinki marathon on Aug 13th. Signed up for a half marathon on 11 June right before I go to the Euros which will be a good marker. I want to get 3 15-20km runs in before that and then hopefully 5 long distance runs in July and that should be enough. Have only done a couple sessions the past 3 weeks so for the rest of the summer it's about finding a better balance between social outings and keeping active. I'm still carrying a glute injury (~2 months now) so don't feel comfortable doing metcon type workouts again yet but it felt great getting back into the swing of things today.

                                                                                        24/05:

                                                                                        Pull ups: 10, 10, 9
                                                                                        Bench: 80kg*3*5
                                                                                        Pull ups: +5kg*3*8
                                                                                        Incline bench: 60kg*3*8
                                                                                        Lat pulldown: 80kg*3*10
                                                                                        DB flyes: 17.5kg*3*10
                                                                                        Pull ups: +10kg*3*5
                                                                                        Tricep pulldown: 36kg*3*10
                                                                                        Clap push ups: 3*10

                                                                                        Comment


                                                                                          25/05:

                                                                                          Chin ups: +20kg*3*6
                                                                                          Press: 50kg*3*5
                                                                                          Chin ups: 3*10
                                                                                          Chin ups: 3*9
                                                                                          Lateral DB raises: 7.5kg*3*10
                                                                                          Chin ups: 3*8
                                                                                          Shrugs: 30kg*3*10
                                                                                          Bicep curls: 20kg*3*10
                                                                                          Chin ups: 3*7
                                                                                          1 min run @ 19.3km/h (12mph), 1 min rest x 5

                                                                                          Comment


                                                                                            Helsinki is a cool town, and steeped in running heritage. It should also be flat .. Great place to marathon ...

                                                                                            Comment


                                                                                              26/05:

                                                                                              Marathon training #2

                                                                                              25.25km @ 02:24.

                                                                                              Boom! Second session and just went for it. As soon as I turned the halfway point I started to struggle so was a real test but just kept moving. Really don't think long distance running can be good for you though, felt quite ill after eating for a couple hours and my hips and knees feel like they've aged 50 years overnight! Delighted to get a big distance out of the way though. Was a very hilly run and that pace works out at exactly 4 hours for the marathon distance with my aim being under 4 hours (on a flat course) so all boding well.

                                                                                              Comment


                                                                                                27/05:

                                                                                                Bench: 80kg*4, 75kg*2*5
                                                                                                Pull ups: 15, 14, 13, 9
                                                                                                Incline bench: 50kg*3*10
                                                                                                Pull ups: 3*10
                                                                                                Shrugs: 30kg*3*12

                                                                                                Comment


                                                                                                  31/05:

                                                                                                  Chin ups: +20kg*3*7
                                                                                                  Press: 50kg*3*5
                                                                                                  Chin ups: +10kg*3*8
                                                                                                  Press: 45kg*3*6
                                                                                                  Chin ups: +5kg*3*9
                                                                                                  Lateral DB raises: 7.5kg*3*10
                                                                                                  Shrugs: 30kg*5*12
                                                                                                  Bicep curls: 20kg*3*10
                                                                                                  Front DB raises: 7.5kg*3*8
                                                                                                  1 min run @ 19.3km/h (12mph), 1 min rest x 3

                                                                                                  01/05:

                                                                                                  Pull ups: +20kg*3*5
                                                                                                  DB Bench: 25kg*3*10
                                                                                                  Pull ups: +15kg*3*6
                                                                                                  Incline DB bench: 25kg*3*10
                                                                                                  Lat pulldown: 70kg*3*10
                                                                                                  Tricep pulldown: 36kg*3*10
                                                                                                  Dips: 3*15
                                                                                                  Pull ups: 2*8

                                                                                                  Comment


                                                                                                    The thoughts of running 25km as part of training makes me ill. I did 3km this week and was staring at the metres tick by

                                                                                                    Comment


                                                                                                      02/06:

                                                                                                      4km untimed run

                                                                                                      Monkey bars (20 bars):
                                                                                                      BW: 1 round
                                                                                                      +5kg: 1 round
                                                                                                      +10kg: 1 round
                                                                                                      +15kg: 3 rounds
                                                                                                      +20kg: 1 round
                                                                                                      +15kg: 1 round
                                                                                                      +10kg: 1 round
                                                                                                      +5kg: 1 round

                                                                                                      Box jumps:
                                                                                                      950mm*3*10
                                                                                                      925mm*2*10

                                                                                                      Comment


                                                                                                        04/06:

                                                                                                        Bench: 70kg*10,9,8,7,6,5,4,3,2,1
                                                                                                        Pull ups: 3*15
                                                                                                        Dips: 3*10
                                                                                                        Lat pulldown: 70kg*3*10
                                                                                                        Incline DB bench: 25kg*3*10
                                                                                                        Box jumps: 800mm*3*10
                                                                                                        Clap push ups: 3*10

                                                                                                        05/06:

                                                                                                        Outdoor bodyweight workout

                                                                                                        07/06:

                                                                                                        Outdoor bodyweight workout

                                                                                                        Comment


                                                                                                          11/06:

                                                                                                          Marathon training #3

                                                                                                          Half-marathon (21km): 1:41:53

                                                                                                          Nice flat course and was comfortable throughout. Would have been happy with anything under 1:55 so this was a nice surprise. The race atmosphere and a flat course made the whole thing enjoyable. Definitely didn't feel like I had much more in me never mind another 21km but it's a great boost 9 weeks out.

                                                                                                          12/06:

                                                                                                          Bench: 80kg*5,5,4
                                                                                                          Pull ups: 3*10
                                                                                                          Close grip bench: 60kg*3*10
                                                                                                          Pull ups: +10kg*3*7
                                                                                                          Incline bench: 50kg*3*10
                                                                                                          Pull ups: +5kg*3*7
                                                                                                          Lat pulldown: 70kg*3*10
                                                                                                          Dips: 3*15
                                                                                                          Shrugs: 30kg*3*15

                                                                                                          Comment


                                                                                                            13/06:

                                                                                                            Press: 40kg*3*10
                                                                                                            Chin ups: 3*10
                                                                                                            Leg Press (machine): 120kg*3*10
                                                                                                            Chin ups: 3*10
                                                                                                            Lateral DB raises: 7.5kg*3*10
                                                                                                            Bicep curls: 20kg*3*10
                                                                                                            Front DB raises: 7.5kg*3*10
                                                                                                            Tricep pulldown: 36kg*3*10

                                                                                                            Comment


                                                                                                              Was at the Euros for the past 2 weeks, absolute mayhem over there. Actually looking forward to getting back to exercise and good diet as my body is in a heap since coming home yesterday. Did a small session this morning to ease myself back in.

                                                                                                              28/06:

                                                                                                              Pull ups: 3*10
                                                                                                              Press ups: 3*15
                                                                                                              Chin ups: 3*10
                                                                                                              Press ups: 3*15

                                                                                                              Comment


                                                                                                                29/06:

                                                                                                                Treadmill set to 12mph/19.3kmph:
                                                                                                                1 min on, 30 sec off, 1 min on, 30 sec off, 30 sec on, 30 sec off, 30 sec on, 30 sec off, 30 sec on, 30 sec off, 30 sec on, 30 sec off

                                                                                                                Body is in rough shape so that was all I could muster.

                                                                                                                Comment


                                                                                                                  30/06:

                                                                                                                  Still easing myself back in but coming back around to self finally.

                                                                                                                  Bench: 60kg*3*10
                                                                                                                  Pull ups: +5kg*3*8
                                                                                                                  Incline bench: 45kg*3*10
                                                                                                                  Pull ups: 3*9
                                                                                                                  Close grip bench: 50kg*3*10
                                                                                                                  Lat pulldown: 65kg*3*10
                                                                                                                  DB flyes: 12.5kg*3*10
                                                                                                                  Tricep pulldown: 30kg*3*10

                                                                                                                  Comment


                                                                                                                    01/07:

                                                                                                                    Press: 40kg*3*10
                                                                                                                    Chin ups: +5kg*3*8
                                                                                                                    Leg Press (machine): 120kg*3*15
                                                                                                                    Chin ups: 3*9
                                                                                                                    Lateral DB raises: 7.5kg*3*10
                                                                                                                    Bicep curls: 20kg*3*10
                                                                                                                    Shrugs: 30kg*3*15

                                                                                                                    02/07:

                                                                                                                    Outdoor workout, mainly working on handstands.

                                                                                                                    03/07:

                                                                                                                    Pull ups: +10kg*3*10
                                                                                                                    Bench: 80kg*3*5
                                                                                                                    Pull ups: +15kg*3*7
                                                                                                                    Incline DB bench: 25kg*3*10
                                                                                                                    Pull ups: 3*10
                                                                                                                    Close grip bench: 60kg*10,10,8
                                                                                                                    Lat pulldown: 70kg*3*10
                                                                                                                    Shrugs: 30kg*3*15
                                                                                                                    Dips: 3*10

                                                                                                                    04/07:

                                                                                                                    Chin ups: +15kg3*10
                                                                                                                    Press: 45kg*3*8
                                                                                                                    Chin ups: +10kg*3*10
                                                                                                                    Leg Press (machine): 130kg*3*10
                                                                                                                    Chin ups: 3*10
                                                                                                                    Lateral DB raises: 7.5kg*3*10
                                                                                                                    Bicep curls: 20kg*3*10
                                                                                                                    Sit ups: 3*15

                                                                                                                    Comment


                                                                                                                      05/07:

                                                                                                                      Pull ups: +15kg*3*10
                                                                                                                      Bench: 72.5kg*3*8
                                                                                                                      Pull ups: +10kg*10,10,9
                                                                                                                      Incline bench: 55kg*3*8
                                                                                                                      Pull ups: 3*10
                                                                                                                      DB flyes: 15kg*3*10
                                                                                                                      Close grip bench: 70kg*3*8
                                                                                                                      Lat pulldown: 70kg*3*10

                                                                                                                      Comment


                                                                                                                        06/07:

                                                                                                                        Press: 50kg*3*5
                                                                                                                        Chin ups: +15kg*3*10
                                                                                                                        Squat machine: 160kg*3*10
                                                                                                                        Arnie DB press: 15kg*3*10
                                                                                                                        Bicep curls: 20kg*3*10
                                                                                                                        DB shrugs: 32.5kg*3*15
                                                                                                                        DB front raises: 5kg*3*15
                                                                                                                        Squat machine (lower): 130kg*3*10
                                                                                                                        Chin ups: +10kg*3*10
                                                                                                                        Leg curls: 3*10
                                                                                                                        Leg extensions: 3*10
                                                                                                                        Calf raises: 3*10

                                                                                                                        Realised I need to start strengthening legs a lot more this month. Haven't run in nearly 3 weeks now so will do a long one tomorrow or Fri.

                                                                                                                        Comment


                                                                                                                          07/07:

                                                                                                                          Deadlift:
                                                                                                                          60kg*2*5
                                                                                                                          80kg*1*5
                                                                                                                          90kg*2*5
                                                                                                                          87.5kg*1*5
                                                                                                                          85kg*1*5
                                                                                                                          82.5kg*1*5

                                                                                                                          KB swings: 24kg*3*15

                                                                                                                          Handstand work

                                                                                                                          Haven't don't DL in about 5/6 months due to a prolonged glute injury so was good to get back at them even though I wasn't entirely comfortable with the movement.

                                                                                                                          Comment

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