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Old 08-11-17, 05:18   #681
FeetMagic
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07/11:

DB shoulder press: 45lb*3*10
Chin ups: 3*13
Goblet squat: 60lb*3*10
DB lateral raises: 20lb*3*10
Squat machine: 3*10
Leg curl: 3*10
DB shrugs: 60lb*3*10
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Old 29-09-18, 02:44   #682
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It's been a long time since I've kept this log active but I am going to post any relevant updates in here regarding 3 goals I've decided to attack. I have no idea how long these will take & one may be beyond my capabilities physiologically but I need to have some benchmarks in place to gauge fitness progression:
  1. Run 1 mile in under 4mins: PB is somewhere in the low 5s from a few years ago when I put a focus on this. Will give it a trial next week to see where I am but will be focusing on sprinting training at least once a week. This one is probably too ambitious but will be interesting to track progress.
  2. Run 5km in under 19mins: PB is 19:45 so I am confident in this one can be achieved as a by-product of the 1 mile training.
  3. Complete a muscle up: joined a new gym that's pretty CrossFit oriented so hoping some guidance is all I need for this; I can do approx 15 full hang pull ups so it can't be too far away.

Majority of my training is HIT workouts or kickboxing which complement the focused training I will aid for the above.
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Old 29-09-18, 18:51   #683
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Quote:
Originally Posted by FeetMagic View Post
It's been a long time since I've kept this log active but I am going to post any relevant updates in here regarding 3 goals I've decided to attack. I have no idea how long these will take & one may be beyond my capabilities physiologically but I need to have some benchmarks in place to gauge fitness progression:
  1. Run 1 mile in under 4mins: PB is somewhere in the low 5s from a few years ago when I put a focus on this. Will give it a trial next week to see where I am but will be focusing on sprinting training at least once a week. This one is probably too ambitious but will be interesting to track progress.
  2. Run 5km in under 19mins: PB is 19:45 so I am confident in this one can be achieved as a by-product of the 1 mile training.
  3. Complete a muscle up: joined a new gym that's pretty CrossFit oriented so hoping some guidance is all I need for this; I can do approx 15 full hang pull ups so it can't be too far away.

Majority of my training is HIT workouts or kickboxing which complement the focused training I will aid for the above.
Good luck aim high and all.
The first 4 minute mile recorded was in 1954 by Roger Bannister.
Since then 1400 men have done it good luck.
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Old 30-09-18, 00:43   #684
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Quote:
Originally Posted by Sickpuppy View Post
Good luck aim high and all.
The first 4 minute mile recorded was in 1954 by Roger Bannister.
Since then 1400 men have done it good luck.
Ya I saw that during my very quick research but another article states it's become a benchmark for high school track athletes now so I'd imagine it's much higher numbers.

Having said that, I am confident this will be a multi-year goal given today's initial testing. Highest the treadmill goes is 12 miles (5 min pace) so I ran a few splits on that between 1:30-2:00. Did about 10 x 3 min rounds on the bag as well.
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Old 01-10-18, 16:39   #685
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Quote:
Originally Posted by Sickpuppy View Post
Good luck aim high and all.
The first 4 minute mile recorded was in 1954 by Roger Bannister.
Since then 1400 men have done it good luck.
That 1400 number sounds shocking until you remember that give or take a few special events no competitive miles are run these days so the stat is based on a tiny fraction of the athletes competing at that level.

I'd still be a layer of FM doing it any time soon but GL with it
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Old Yesterday, 21:01   #686
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Changing this slightly due to marathon focus & will keep more frequent logs of any PBs along the way...

Quote:
Originally Posted by FeetMagic View Post
  1. Run marathon in PB time: Right now I'm confident I can beat 3:30 so I'll put a realistic target on this come Feb/March but sub 3:15 should be possible if I continue the volume I've been doing the past month. PB is 03:35.
  2. Run 5km in under 19mins: PB is 19:45.
  3. Run 10km in under 43mins: PB is 44:xx I think.
Ran 13.1 miles yesterday at 1:36:11, likely a PB.
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