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    Today: Chest/Tris

    Bench: 60kg x 10 x 3
    Incline DB press: 17.5kg x 9, 10, 10
    DB flyes: 17.5kg x 10 x 3
    Skullcrushers: EZ + 15kg x 10 x 3
    Dips: 10 x 3
    Decline DB press: 17.5kg x 7, 8, 9
    Tricep Ext: 25kg x 10 x 3

    Comment


      Back/Biceps (yest):

      Deadlift: 100kg x 5 x 3
      Bent Over Row: 30kg x 10 x 3
      Lat Pulldown: 70kg x 10 x 3
      Barbell Shrugs: 90kg x 10 x 3
      Pull ups: 6 x 2
      Chin ups: 6 x 3

      Legs/Shoulders (today):

      Squat: 90kg x 5 x 3
      Leg Press: 130kg x 10 x 3
      Leg Extension: 70kg x 10 x 3
      Shoulder Press: 20kg x 10 x 3
      Seated Lateral raises: 5kg x 10 x 3
      Leg Curl: 65kg x 10 x 3
      Arnold presses: 15kg x 10 x 2

      Went 5x3 for a change on the big ones. Think I'll do a month of 5x3 bench, squat, DL and press soon so helps to get a feel for where I'm at.

      Comment


        Chest/Tris

        DB Bench: 25kg x 10 x 3
        Incline DB press: 17.5kg x 10 x 3
        DB flyes: 17.5kg x 10 x 3
        Skullcrushers: EZ + 15kg x 10 x 3
        Dips: 11 x 3
        Decline DB press: 17.5kg x 10 x 2

        Back/Biceps:

        Deadlift: 105kg x 5 x 3
        Bent Over Row: 32kg x 10 x 3
        Lat Pulldown: 125lb x 10 x 3

        Hangover got the better of me the prick.

        Comment


          Legs/Shoulders:

          Had an uncomfortable tingle somewhere in hip/groin area when doing warm up BW and bar squats even after a good deal of movement & stretching so left legs off and did exercises I'd left out of previous sessions.

          Pull ups: 7 x 3
          Chin ups: 8 x 3
          Curls: EZ + 20kg x 10 x 3
          Shoulder Press: 22.5kg x F (couldn't lift the DBs to starting position no matter what I tried, was a bit bizarre), 20kg x 10, 10, 8
          Seated Lateral raises: 5kg x 10 x 3
          Front raises: 5kg x 10 x 3
          Tricep Ext: 25kg x 10 x 3
          DB trap raises: 35kg x 10 x 3

          Comment


            Originally posted by FeetMagic View Post
            Nice conditioning set up for tomorrow:

            150m row, 30 second rest x 10 (splits under 35 seconds)
            3 min rest
            150m row, 45 second rest x 10 (splits under 33 seconds)
            5 min rest
            150m row, 60 second rest x 10 (splits under 31 seconds)
            Gave this a rework today:

            First round intended to go for under 34 seconds but messed up first two, rest were under 34s. Distance: 1675m.
            Second round went for under 32s; this was fine. Distance: 1667m.
            Third round went for under 29s. Times were 28.0, 28.0, 27.7, 29.4, 27.4, 28.2, 28.5, 28.7, 28.2, 29.5. These were max effort or very close to it I would say. Distance: 1668m.

            Total distance: 5010m.

            Comment


              Did a short swim yesterday (~350m).

              Today, inspired by Lloyd's log, I decided to try some "metcon." Put a 10 min cap on the following:
              10 box jumps
              10 legs elevated push ups
              10 pull ups
              150m row

              Got 4 sets done in 10:06. Gave myself a 5 min break and put a 10 min cap on this:
              10 1 leg in air push ups
              10 chin ups
              10 v push ups
              150m row

              Got 3 sets done in 7:26 and just couldn't face into another set. Could barely drag the handle on the third row. Very tough workout.

              Comment


                Today:

                17km run @ 1:35mins.

                Toying with the idea of running a marathon in April with 1 run a week the training for it. Wanted to get a sense of how gruelling it would be and was surprised by how uneventful today's run was especially considering that I have never really run this long a distance. Pretty sure I'll sign up for the 26 miles of pain soon.

                Comment


                  Today: Chest/Tris

                  Bench: 62.5kg x 10, 10, 8
                  Incline DB press: 20kg x 10, 8, 7
                  DB flyes: 17.5kg x 10 x 3
                  Skullcrushers: EZ + 12.5kg x 10 x 3
                  Tricep Ext: 30kg x 10 x 3
                  Dips: 12 x 3
                  Decline DB press: 17.5kg x 10 x 3

                  Weighed in at 78.8kg. Happy with way everything is going atm. Diet rarely too clean but body seems to be doing what's needed. Mostly impressed with lack of DOMS or any of that although I should be stretching more anyway. Signed up for marathon too

                  Comment


                    Back/Biceps:

                    Deadlift: 110kg x 5 x 1
                    Bent Over Row: 34kg x 10 x 3
                    Lat Pulldown: 150lb x 10 x 3
                    Bicep Curls: EZ+20kg x 10 x 3
                    Pull ups: 8 x 3
                    Chin ups: 6 x 2

                    Comment


                      Legs/Shoulders:

                      Squat: 70kg x 10 x 3
                      Leg Press: 120kg x 10 x 3
                      Leg Extension: 70kg x 10 x 3
                      Leg Curl: 65kg x 10 x 3
                      Shoulder Press: 20kg x 10 x 3
                      Seated Lateral raises: 5kg x 10 x 3
                      Front raises: 5kg x 10 x 3

                      Think I'm going to do some SS 5 rep work the next few workouts for a change.

                      Comment


                        Conditioning:

                        Row 150m x 30 second rest x 10 (all under 35 seconds)
                        2 min rest
                        Row 150m x 40 second rest x 10 (all under 33 seconds)
                        3.5 min rest
                        Row 150m x 50 second rest x 10 (all under 31 seconds)
                        5 min rest
                        Row 150m x 1 min rest x 10 (first five under 29 seconds, last 5 under 28 seconds)

                        Total Distance: 6867m.

                        Great workout. Pacing was improved and pushed hard in the last set (times: 28.9, 28.5, 28.2, 28.8, 28.5, 27.6, 27.1, 27.3, 27.0, 26.4).

                        Comment


                          Good work with the last few sets. Trending faster all the way, then a 26.4 final sprint, wd

                          Comment


                            Conditioning (speed):

                            10 x 40kg bench press
                            10 legs elevated push ups
                            8 pull ups
                            6 clap push ups
                            100m row

                            Got 4 sets done in 10:20. 5 min rest then:

                            10 x 30kg barbell shoulder press
                            10 1 leg in air push ups
                            8 chin ups
                            200m row

                            Got 3 sets done in 8:10 and gave in. Still tinkering with these to find best set up. Shoulder press was bit too heavy I think and probably need longer rest between them.

                            Comment


                              Conditioning (speed):

                              10 x 60kg barbell shrugs
                              15 scattered push ups
                              7 pull ups
                              12 x 15kg lunges

                              5 rounds @ 09:55. 10 min rest.

                              10 x 15kg DB shoulder press
                              8 gironda chin ups
                              8 V push ups
                              150m row

                              6 rounds @ 13:45. Exhausted.

                              Comment


                                Endurance (marathon):

                                10km run @ 57 mins. Relaxed pace.

                                Comment


                                  Yesterday: 500m swim

                                  Today: Chest/tris

                                  Bench: 65kg x 10 x 3
                                  Incline: 20kg DBs x 10, 10, 8
                                  DB flyes: 17.5kg x 10 x 3
                                  Close grip bench: 30kg x 10 x 1, 40kg x 10 x 2
                                  Dips: BW x 14 x 3
                                  Tricep Ext: 35kg x 10 x 1, 30kg x 10 x 2

                                  Comment


                                    Back/Biceps:

                                    Chin ups: 9 x 3
                                    Deadlift: 115kg x 5 x 1
                                    Bent Over Row: 35kg x 10 x 3
                                    Lat Pulldown: 70kg x 10 x 3
                                    DB Shrugs: 32.5kg x 10 x 3
                                    Bicep Curls: EZ + 20kg x 10 x 3
                                    Pull ups: +10kg x 5 x 3, +20kg x 2.5, 2

                                    Comment


                                      2 month progress:

                                      Weight = 78.4 79.8 80.5
                                      Left Leg = 54cm 57cm 57cm
                                      Right Leg = 55cm 57cm 57cm
                                      Waist = 81cm 83cm 84cm
                                      Chest = 97cm 101cm 103cm
                                      Right arm = 32 cm 33cm 34cm
                                      Left arm = 31cm 33cm 33cm


                                      I guess that's a sign that I need to switch up my programme as barely any movement there. Having said that strength improved on most fronts and I did spend more time than the previous month on conditioning exercises. Also, the introduction of endurance training might mean I have to be content with slight improvements on muscle mass. I'll get tinkering with a programme for the next 2 months.

                                      Comment


                                        Legs/Shoulders:

                                        Squat: 80kg x 5 x 3, 70kg x 5 x 2, 60kg x 5 x 2 (focus on form and depth)
                                        Leg Press: 120kg x 10 x 3
                                        Lateral raises: 5kg DB x 10 x 3
                                        Shoulder Press: 20kg DB x 10 x 3
                                        Leg Extension: 70kg x 10 x 3
                                        Leg Curl: 60kg x 10 x 3
                                        Front raises: 10kg x 6, 7.5kg x 10 x 2
                                        Arnold Presses supersetted with lunges: 15kg x 10 of each x 3

                                        Comment


                                          Conditioning (speed):

                                          10 min cap:
                                          10 box jumps
                                          10 elevated legs push ups
                                          10 pull ups
                                          150m row
                                          5 sets @ 10:27

                                          10 min rest. 10 min cap:
                                          10 1 leg off floor push ups
                                          8 chin ups
                                          8 10kg added dips
                                          200m row
                                          4 sets @ 9:37

                                          Hit the wall in the second workout on the second set but carried on at snail's pace.

                                          Comment


                                            Conditioning (speed):

                                            10 min cap:

                                            10 x 40kg bench press
                                            6 x clap push up
                                            10 x 12.5kg shoulder press
                                            8 x neutral grip pull ups
                                            5 sets @ 10:20

                                            10 min rest. 10 min cap:
                                            10 x 60kg barbell shrugs
                                            10 x 15kg lunges
                                            15 x knuckle push ups
                                            10 x BW dips
                                            5.25 sets @ 9:57

                                            Weighted pull ups (new favourite exercise):
                                            +15kg x 5, 5
                                            +10kg x 5, 5

                                            Comment


                                              Yesterday: Endurance (marathon)

                                              12km run @ 1:15. Disasterous from beginning to end. Last minute decision so ended up eating porridge and banana and running straight after. Cue two toilet stops en route and a recurring stitch. Horrible run.

                                              Today: Chest/Tris

                                              Bench: 67.5kg x 10, 10, 7
                                              Incline DB bench: 20kg x 10, 10, 8
                                              DB flyes: 17.5kg x 10 x 3
                                              Close grip bench: 45kg x 10 x 3
                                              Tri Extension: 30kg x 10 x 3
                                              Dips: +20kg x 10 x 3
                                              Pull ups: +20kg x 4

                                              Comment


                                                Back/Biceps:

                                                Deadlift: 120kg x 5 x 1
                                                Bent over row: 32.5kg x 10 x 3
                                                Trap shrugs: 30kg DBs x 10 x 3
                                                Pull ups: +15kg x 5 x 3
                                                Bicep curls: EZ + 25kg x 10 x 3
                                                Chin ups: +15kg x 5 x 3

                                                Comment


                                                  Yesterday (leg/shoulders):
                                                  Squat: 85kg x 5 x 3
                                                  Shoulder press: 50kg x 5 x 3
                                                  Front raises: 7.5kg x 10 x 3

                                                  Miserable performance. Just wasn't in the mood to work out.

                                                  Today (conditioning):

                                                  15 min cap:
                                                  Bench: 40kg x 10
                                                  Lunges: 15kg x 10
                                                  S press: 15kg x 10
                                                  8 chin ups
                                                  150m row

                                                  Got the shoulder press finished in the 6th round so 5.6 overall @ 15:13. 10 min rest. 10 min cap:

                                                  10 box jumps
                                                  8 v push ups
                                                  8 pull ups
                                                  10 10kg added dips

                                                  5 sets @ 10:13. Recovery was a lot longer here.

                                                  Comment


                                                    Today:

                                                    +20kg: 4 pull ups, 10 dips, 3 chin ups x 2
                                                    Chin ups: +15kg x 5 x 3
                                                    Dips: +20kg x 10 x 3
                                                    Pull ups: +15kg x 5, 4, 4
                                                    Small bit of sprinting

                                                    Comment


                                                      Endurance (marathon):

                                                      20.4km @ 2:00. Would've like this to be 15 mins quicker but happy to have got through it. Pretty sure I've never ran that distance in my life. Hit the wall with 1 or 2km to go, no idea how I'll get through double that.

                                                      Comment


                                                        Today: Chest/Tris

                                                        Bench: 67.5kg x 10 x 3
                                                        Incline DB bench: 22.5kg x 9,9,8
                                                        DB flyes: 17.5kg x 10 x 3
                                                        Close grip bench: 50kg x 10 x 3
                                                        Tri Extension: 30kg x 10 x 3
                                                        Dips: +20kg x 10 x 3

                                                        Comment


                                                          Back/biceps (yest):

                                                          DL: 100kg x 5 x 3 (hungover so didn't fancy going too hard here)
                                                          Pull ups: +20kg x 5 x 3
                                                          Curls: 12.5kg DBs x 13 x 3
                                                          Chin ups: +20kg x 5 x 3
                                                          Lat pulldown: 60kg x 10 x 3
                                                          DB shrugs: 30kg x 10 x 3

                                                          Comment


                                                            Sessions have been very short due to drinking every night. Haven't let the diet go too badly thus far unlike other years.

                                                            19/12:

                                                            Neutral grip pull ups: 8x3
                                                            Shoulder press: 22.5kg x 10 x 3
                                                            Front raises: 7.5kg x 10 x 3
                                                            Close grip bench: 50kg x 10 x 3
                                                            Curls: 10kg x 10 x 3
                                                            Small number of lunges supersetted with weighted pull ups

                                                            20/12:

                                                            4 sets for time:
                                                            45kg bench x 10
                                                            Pull ups x 8
                                                            12.5kg arnold press x 10
                                                            15kg lunges x 10
                                                            Time: 07:32

                                                            Today:

                                                            4 sets for time:
                                                            40kg squat x 10
                                                            Legs elevated push ups x 10
                                                            Chin ups x 8
                                                            150m row
                                                            Time: 09:20

                                                            Comment


                                                              Workouts continue to be short and sporadic. Since the last update I've done 3 workouts:

                                                              Workout A - 6km run

                                                              Workout B - Chest/Tris:
                                                              Bench: 67.5kg x 10, 8. 65kg x 10.
                                                              Incline DB bench: 20kg x 10 x 3.
                                                              DB flyes: 20kg x 10 x 3.
                                                              Dips: +20kg x 10 x 3.

                                                              Workout C - 13.8km run

                                                              Comment


                                                                Since the last update I think I've been out for 2 runs (2km & 7km) and did a quick back/bicep session:

                                                                Bent over row: 30kg x 10 x 3
                                                                Barbell Shrug: 80kg x 10 x 3
                                                                Bicep curl: EZ + 20kg x 10 x 3
                                                                Lat pulldown: 60kg x 10 x 3
                                                                Pull ups: +20kg x 5, 5, 4

                                                                Unfortunately I let diet go a fair bit from Christmas on. As such I'm going to stick to a deficit for the rest of the month and will continue with 3 x weekly lifting sessions and the rest on conditioning and endurance. I'll have to reevaluate in Feb whether or not I'll go back to bulking with the marathon and triathlons approaching. I'm not going to list many goals for this year as I can't be sure what training I'll be doing so will be happy to achieve the following:
                                                                • Complete marathon in under 4.5 hours
                                                                • Complete half triathlon in quicker time than previous
                                                                • Reduce fat and maintain weight around 75kg
                                                                • Maintain strength to current levels and increase post-summer

                                                                Comment


                                                                  Gym is currently closed and I'm still in recovery mode from Xmas so the workouts haven't picked up intensity yet. Yesterday was ~2km run and 60 one leg push ups & 40 neutral pull ups. Today was ~2km run and 40 chin ups, 40 diamond push ups & 40 elevated legs push ups.

                                                                  Comment


                                                                    Yesterday: 10km run @ 53 mins.

                                                                    Today:

                                                                    DL: 110 x 5 x 1
                                                                    Bench: 80kg x 5 x 3
                                                                    Squat: 90kg x 5 x 3
                                                                    Some pull ups

                                                                    Comment


                                                                      Your goals seem reasonable and well chosen, best of luck achieving them this year.
                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                      Comment


                                                                        Yesterday:

                                                                        Pull ups: 10 x 3
                                                                        Narrow grip bench: 50kg x 10 x 3
                                                                        Dips: +15kg x 10 x 3
                                                                        Shoulder Press: 22kg x 9, 20kg x 10, 9
                                                                        Gironda chins: 10, 9, 8

                                                                        Today:
                                                                        Bench: 65kg x 10 x 3
                                                                        DL: 115kg x 5 x 1
                                                                        Squat: 95kg x 5 x 3
                                                                        Side to side pull ups: 10, 10, 7
                                                                        Lat pulldown: 125lb x 10, 150lb x 10 x 2
                                                                        Pike push ups: 15 x 3

                                                                        Comment


                                                                          Today (Strength):

                                                                          Squats: 90kg x 5 x 3, 80kg x 6, 70kg x 7 x 2
                                                                          Barbell Press: 50kg x 5, 55kg x 4, 50kg x 5
                                                                          DL: 115kg x 5
                                                                          Bench: 70kg x 8 x 3

                                                                          Comment


                                                                            Yesterday (endurance):

                                                                            8km run Gave up too easily. Really not enjoying running this past month which isn't good when you're signed up for a marathon in 3 months. Think I need to invest in an iPod to make the distances more bearable.

                                                                            Today (strength):

                                                                            DL: 120kg x 2. I was going to attempt 5 here but wasn't set up right for the first so had to reset and didn't improve it much on the 2nd so just moved on.
                                                                            Squat: 75kg x 10 x 3.
                                                                            Bench: 72.5kg x 8, 8, 7.
                                                                            Pull ups: 8 x 3.
                                                                            Chin ups: 8, 8, 7.

                                                                            Must invest in this supple leopard book that seems to be the trend on the logs here. I could definitely do with improving form and mobility, which I should've included in goals.

                                                                            Comment


                                                                              Today (strength):

                                                                              Narrow grip bench: 55kg x 10 x 3
                                                                              Dips: +15kg x 10 x 3
                                                                              Chin ups: 8 x 3
                                                                              Shoulder press: 20kg DBs x 10 x 3
                                                                              Reverse lunges: 16kg DBs x 20 x 3
                                                                              Leg Curl: 68kg x 10 x 3
                                                                              Leg Ext: 73kg x 10, 86kg x 10, 95kg x 10. These seem much easier in the gym I'm currently using whatever the reason is.
                                                                              Bent over row: 30kg x 10 x 3.
                                                                              Cable chest press: 36kg x 10 x 3.

                                                                              Hopefully get a good run in tomorrow and then I'm planning to create my weights training schedule, which will be a bit different to last few months. Weighed in at 77.8kg today, been a while since I checked measurements so will do that too tomorrow.

                                                                              Comment


                                                                                Yesterday (endurance):

                                                                                17km run. This was a lot of pain and boredom but squeezed out a good distance.

                                                                                Today (conditioning/strength):

                                                                                Quick enough session today. Did 4 sets of following for time:

                                                                                45kg bench x 10
                                                                                Pull ups x 10
                                                                                +15kg dips x 10
                                                                                15kg DB shoulder press x 10

                                                                                10:30 with a couple of complications during it so could've been ~1 min quicker.

                                                                                Then, just did some random work:
                                                                                Incline bench: 20kg DBs x 10 x 3
                                                                                DB flyes: 20kg x 10 x 3
                                                                                Chest cable extension: 32kg sides x 10 x 3
                                                                                Wide grip pull ups: 5 x 3
                                                                                Bicep curl machine: 41kg x 10 x 3

                                                                                Comment


                                                                                  3.5 month progress:

                                                                                  Weight = 78.4 79.8 80.5 77.8kg
                                                                                  Left Leg = 54cm 57cm 57cm 58cm
                                                                                  Right Leg = 55cm 57cm 57cm 58cm
                                                                                  Waist = 81cm 83cm 84cm 81cm
                                                                                  Chest = 97cm 101cm 103cm 102cm
                                                                                  Right arm = 32 cm 33cm 34cm 34cm
                                                                                  Left arm = 31cm 33cm 33cm 33cm


                                                                                  Liking the look of that

                                                                                  Comment


                                                                                    Trying to come up with a new program for my 3x lifting days for the next couple of months. Will probably implement something SS-based like the following:

                                                                                    Day 1:
                                                                                    Squat 5 x 3
                                                                                    DL 5 x 1
                                                                                    Bench 5 x 3
                                                                                    Incline/Decline bench: 10 x 3
                                                                                    Cable press: 10 x 3
                                                                                    Narrow grip bench: 5 x 3
                                                                                    Weighted dips: 10 x 3

                                                                                    Day 2:
                                                                                    Squat 5 x 3
                                                                                    Press 5 x 3
                                                                                    Lunges 10 x 3
                                                                                    Leg Extension 10 x 3
                                                                                    Leg Curl 10 x 3
                                                                                    Arnold press 10 x 3
                                                                                    Front/side raises 10 x 3

                                                                                    Day 3:
                                                                                    Squat 5 x 3
                                                                                    Bench 5 x 3
                                                                                    DL 5 x 1
                                                                                    Lat pulldown 10 x 3
                                                                                    Shrugs 10 x 3
                                                                                    Weighted pull ups 5 x 3
                                                                                    Weighted chin ups 5 x 3/max chin ups x 3
                                                                                    Bicep curls 10 x 3

                                                                                    Comment


                                                                                      Originally posted by FeetMagic View Post
                                                                                      3.5 month progress:

                                                                                      Weight = 78.4 79.8 80.5 77.8kg
                                                                                      Left Leg = 54cm 57cm 57cm 58cm
                                                                                      Right Leg = 55cm 57cm 57cm 58cm
                                                                                      Waist = 81cm 83cm 84cm 81cm
                                                                                      Chest = 97cm 101cm 103cm 102cm
                                                                                      Right arm = 32 cm 33cm 34cm 34cm
                                                                                      Left arm = 31cm 33cm 33cm 33cm


                                                                                      Liking the look of that
                                                                                      Weight dropping. Smaller waist.
                                                                                      Bigger chest, arms and legs

                                                                                      Losing fat and adding mass. Nice job

                                                                                      Comment


                                                                                        Yesterday (strength):

                                                                                        Squat: 95kg x 5, 90kg x 5 x 2. The first 5 were a real struggle so I had to drop the weight down.
                                                                                        DL: 120kg x 5.
                                                                                        Bench: 80kg x 5 x 3.
                                                                                        Decline bench: 50kg x 10, 60kg x 10 x 2. Haven't done this with a barbell before, felt a bit strange.
                                                                                        Incline bench: 20kg DBs x 10 x 3.
                                                                                        Narrow grip bench: 60kg x 5 x 3.
                                                                                        Dips: +20kg x 10 x 3.

                                                                                        Comment


                                                                                          Today (strength):

                                                                                          Squat: 92.5kg x 5 x 3
                                                                                          Barbell Press: 50kg x 5 x 3
                                                                                          Lunges: 16kg DBs x 20 x 3
                                                                                          Arnold Press: 16kg x 10 x 3
                                                                                          Lateral & Front Raises: 8kg x 10 (5-5) x 3
                                                                                          Leg Press: 120kg x 10 x 3
                                                                                          1m Box Jumps: 10 x 3

                                                                                          Comment


                                                                                            Today (strength):

                                                                                            Squat: 92.5kg x 5 x 3
                                                                                            Bench: 80kg x 5 x 3
                                                                                            Bent over row: 30kg x 10 x 3
                                                                                            Lat Pulldown: 150lb x 10 x 3
                                                                                            Pull ups: +10kg x 10, 7, 5

                                                                                            Comment


                                                                                              Endurance (marathon):

                                                                                              17.7km run.

                                                                                              I set off at a slower pace than usual and kept it up throughout. The result was a very comfortable run up until ~15km where the legs got a bit jaded but could've probably pushed out another 5km at that pace. Goes without saying but pacing is obviously extremely important for such a distance so I need to get into the zone of constant pace. I didn't time the run exactly but it was in the region of 1:40.

                                                                                              Comment


                                                                                                Strength:

                                                                                                Leg Press: 160kg x 5 x 3
                                                                                                DL: 120kg x 5 x 1
                                                                                                Bench: 82.5kg x 5 x 3
                                                                                                Decline bench: 60kg x 10 x 3
                                                                                                Dips: +20kg x 8 x 2

                                                                                                Comment


                                                                                                  Strength (29/10):

                                                                                                  Squat: 92.5kg x 5 x 3
                                                                                                  BB Press: 52.5kg x 5, 5, 4
                                                                                                  DB Press: 20kg x 10 x 3
                                                                                                  Seated lateral raise: 7.5kg x 10 x 3 (not fully straightened so must drop the weight next time)
                                                                                                  Leg Curl: 10 x 3 (no weight listed on machine)
                                                                                                  15kg lunges (x 20) supersetted with 5 pull ups (top bar of 4 so involving pull climb) x 3
                                                                                                  Lat Pulldown: 79kg x 7 x 3
                                                                                                  10 x 1m box jump supersetted with 7 chin ups

                                                                                                  Endurance (30/10):

                                                                                                  15.5km run. Not timed. Pace must've been off early as I was jaded around the 10km mark and struggled to the finish line. In my head I thought I had done closer to 20km so might have been psychological but disappointing nonetheless.

                                                                                                  Comment


                                                                                                    Strength (31/01):

                                                                                                    Squat: 92.5kg x 5 x 3. Will increase next training day.
                                                                                                    Bench: 82.5kg x 4, 5, 5. Positioning was off for start.
                                                                                                    Bent Over Row: 28kg x 10 x 3.
                                                                                                    Dead hang pull ups: 9 x 3

                                                                                                    Short & sweet. Weighed in at 75.7kg too. Going to keep the cut up for Feb and most likely will continue it through to marathon in April. Seems counter-productive putting on weight before a first marathon.

                                                                                                    Comment


                                                                                                      Endurance (01/02):

                                                                                                      ~10km run. Was incredibly windy which meant I didn't have great control of pace. I think I did the first 5km in about 20 mins with huge winds behind me and it probably took 40 mins to come back the same route, having to walk large spells of it.

                                                                                                      Strength (03/02):

                                                                                                      Squat: 90kg x 5 x 3
                                                                                                      Bench: 80kg x 6, 3, 4
                                                                                                      Flyes: 17.5kg x 10 x 3

                                                                                                      Was wrecked going in so dropped back a bit. Had no motivation and just called it a day and enjoyed the spa facilities.

                                                                                                      Strength (04/02):

                                                                                                      Felt I needed a big session today.

                                                                                                      Squat: 95kg x 5 x 3
                                                                                                      Press: 55kg x 5 x 3
                                                                                                      Narrow grip bench: 65kg x 10 x 3
                                                                                                      DL:
                                                                                                      50kg x 5
                                                                                                      70kg x 5
                                                                                                      90kg x 3
                                                                                                      100kg x 2
                                                                                                      110kg x 1
                                                                                                      120kg x 1
                                                                                                      130kg x 1
                                                                                                      140kg x 1
                                                                                                      145kg x 1
                                                                                                      150kg x 1 PB (2x BW)
                                                                                                      Olympic ring pull ups: 10, 10, 9
                                                                                                      10 x 1m box jump supersetted with 5 chin ups (top bar of 4 so involving pull climb) x 3

                                                                                                      Happy with the DL. Didn't intend to go for the 1 rep max. Was going to do 120x5 but when I got to 120 I felt my form was good and I decided to go for it. I'd say I had another 5kg in me but didn't want to risk it. Probably not exactly 2x BW as I pigged out a bit over weekend but I wasn't rushing to the scales to find out!

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                                                                                                        Strength (05/02):

                                                                                                        Squat: 100kg x 5 x 3
                                                                                                        Bench: 85kg x 5 x 3
                                                                                                        Shoulder press: 20kg x 10 x 3
                                                                                                        Seated lateral raises: 5kg x 15 x 3
                                                                                                        Leg Curls: 10 x 3 (no weight listed, probably around 80kg)
                                                                                                        50m 80kg shuttle run, 100m jog x 4
                                                                                                        Did some random monkey bar work
                                                                                                        50m 80kg shuttle run, 100m jog x 4

                                                                                                        Another very good session. I haven't squatted 100kg in nearly 2 years I'd say. I was in a different gym today and yesterday and even though the staff said the bar is 20kg I'd imagine there is a few kg in difference to what I normally use as both the squat and bench felt comfortable enough.

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                                                                                                          Endurance (07/02):

                                                                                                          17.75km @ 1:43.

                                                                                                          Kept to a nice pace throughout but still was more wrecked at the end than I'd like to be. Have to get out for a 25km+ soon I think. Had a nice carb feast waiting for me when I got home. Devoured a stew consisting of 2 spuds, 3 carrots, a leek, 2 celery stalks, 2 onions & 350g beef with ease - not sure I'll be able to do a long distance run again unless this is waiting at the finish line!

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                                                                                                            Strength (10/02):

                                                                                                            Squat: 105kg x 5 x 3
                                                                                                            Bench: 87.5kg x 5 x 3
                                                                                                            Incline DB: 20kg x 10 x 3
                                                                                                            DB flyes: 17.5kg x 10 x 3
                                                                                                            Cable crossover: 60kg x 10 x 3
                                                                                                            Tricep pressdown: 45kg x 10, 60kg x 10 x 2
                                                                                                            Weighted dips: +20kg x 10 x 3

                                                                                                            Happy enough with the squat although I don't think form was as solid as at lower weight so won't attempt higher for a while. Bench wasn't much bother until the very last rep, just about got there. Probably going to devise a different plan at the weekend. As I will either be cutting/maintaining for the next few months I think I'll ease off on all the isolation and bring in more cardio and BW stuff along with the main lifts.

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                                                                                                              Strength (11/02):

                                                                                                              Squat: 105kg x 5, 100kg x 5 x 2
                                                                                                              Press: 55kg x 5 x 3
                                                                                                              DL: 60kg x 3 x 2 , 100kg x 2 x 2, 120kg x 1, 140kg x 1 x 2
                                                                                                              Oly ring pull ups: 10, 10, 8
                                                                                                              Oly ring chin ups: 7 x 3
                                                                                                              Plyo clap push ups (3 inches): 15, 15, 10
                                                                                                              Triangle push ups: 10 x 3
                                                                                                              One arm elevated push ups: 20 x 2

                                                                                                              Was tired going in and wasn't really feeling it but tried to overcome what body was telling me. Not to be so had to cut squat back a notch. Was planning on going deeper with DL but 140 was a huge struggle. One of those days.

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                                                                                                                Strength (12/02):

                                                                                                                Bench: 90kg x 3 x 3, 60kg x 15, 9.
                                                                                                                Squat: 70kg x 10 x 3.
                                                                                                                Barbell shrug: 80kg x 10 x 3.
                                                                                                                Shoulder Press: 22.5kg x 10, 5.

                                                                                                                For time: 50m 80kg shuttle run, 50m run, 8 pull ups, 10 plyo push ups x 3.
                                                                                                                Time: 2:50.

                                                                                                                Another poor session. Was attempting 5 x 3 at 90 but didn't come close. Hadn't eaten yet when I went gym (up around 7 hrs) which obviously was to my detriment.

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                                                                                                                  Conditioning (13/02):

                                                                                                                  4 sets for time:
                                                                                                                  Bench 45kg x 10 x 3
                                                                                                                  10 legs elevated clap push ups
                                                                                                                  10 x 12.5kg shoulder press
                                                                                                                  100m sprint
                                                                                                                  Time: 3 sets @ 7:10.

                                                                                                                  10kg vest on for whole circuit. 4 sets for time:
                                                                                                                  7 pull ups
                                                                                                                  10 dips
                                                                                                                  10 1 leg elevated push ups
                                                                                                                  50m 80kg shuttle run
                                                                                                                  Time: 6:50

                                                                                                                  Been too long since I did this style workout and it shows. Need to be smarter with choices of exercises though - the clap push ups after bench were impossible and could only do 2/3 at a time. Was dead after third set so gave in.

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                                                                                                                    Endurance (14/02):

                                                                                                                    15.4km @ 1:21. Nothing of note really - kept good pace throughout and pushed on a bit for last 3km.

                                                                                                                    Strength (15/02):

                                                                                                                    Cycled to and from gym still drunk (~20km)
                                                                                                                    Bench: 70kg x 10, 10, 8
                                                                                                                    Bent Over Row: 30kg x 10 x 3
                                                                                                                    Cable Chest Ext: 35kg x 10 x 3
                                                                                                                    Tri Pulldown: 60kg x 10 x 3
                                                                                                                    Lat pulldown: 65kg x 10 x 3
                                                                                                                    Small bit of plyo pull ups

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                                                                                                                      Strength (18/02):

                                                                                                                      Squat: 107.5kg x 5 x 3
                                                                                                                      Deadlift: 130kg x 5 x 1
                                                                                                                      DB chest press: 25kg x 10, 30kg x 10, 9
                                                                                                                      Incline DB press: 22.5kg x 10, 10, 9
                                                                                                                      Tricep pushdown: 70kg x 10 x 3
                                                                                                                      Oly ring neutral pull ups: 10, 10, 7

                                                                                                                      Happy with that. 5th rep of first set of squats was dodge, body sort of arched inward making me use back to get it up. I find that my left leg slightly caves for most reps at these weights too - don't know if that's normal. I tried to correct it by focusing more on pushing up from left leg but it's still a noticeable movement. When I saw cave that's an exaggeration but you can see it moves a bit weirdly compared to the right leg.
                                                                                                                      Delighted with DL. Think that matches my all time PB.

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                                                                                                                        Strength (19/02):

                                                                                                                        Squat: 107.5kg x 5, 5, 3
                                                                                                                        Press: 57.5kg x 5, 4, 55kg x 5
                                                                                                                        Arnold Press: 17.5kg DB x 10, 10, 8

                                                                                                                        Conditioning:
                                                                                                                        4 sets for time:
                                                                                                                        10 2" plyo push ups
                                                                                                                        10 1m box jumps
                                                                                                                        7 plyo pull ups
                                                                                                                        20 15kg lunges
                                                                                                                        Time: 7:10

                                                                                                                        Squats were harder today having not eaten in ~14 hours and being awake for 7. That's going to be the case some days so just have to deal with it and maybe reduce weight slightly those days. Rest was fine. Starting on creatine today.

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                                                                                                                          Strength (20/02):

                                                                                                                          Squat: 80kg x 5 x 5 (holding for 1 second at bottom)
                                                                                                                          Bench: 85kg x 5, 80kg x 6, 75kg x 7, 70kg x 6.

                                                                                                                          Just wasn't feeling it. Know what I need to do now with program. Three days in a row strength training isn't beneficial for me anyway so will break up with some conditioning on rower which I haven't done in while and possibly swim. Also, definitely need to be eating more before session.

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