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Old 08-11-17, 04:18   #681
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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, 01:44   #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, 17:51   #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 29-09-18, 23:43   #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, 15:39   #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 11-12-18, 20:01   #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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Old 05-01-19, 03:40   #687
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Plan to keep this log active for 2019. I posted some goals a few months back but they're no longer priority. For 2019, I'm taking my sixth marathon more seriously than any previous, will continue to include a lot of conditioning work but also want to prioritize strength training again which I haven't focused on in 3-4 years. I won't bother with any specific goals yet but will add short term ones throughout the year.

Jan 4th:

Heavy bag: 6 x 3min rounds

Pull ups:
  • +25lb x 3 x 7
  • BW x 4 x 7

Deadlift:
  • 195lb x 3 x 5
  • 215lb x 3 x 3

Bench:
  • 140lb x 3 x 5
  • 110lb x 2 x 10
  • 110lb x 1 x 8

Pull ups: BW x 4 x 10
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Old 08-01-19, 15:32   #688
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Jan 6th:

19.1 miles @ 02:40

Jan 8th:

Boxing: 12 x 3 min rounds w/ 1 min break

Max chin ups: 20, 15, 12

Box jumps: 105cm x 3 x 10

Last edited by FeetMagic; 16-01-19 at 04:00.
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Old 14-01-19, 02:21   #689
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Jan 11th:

13.1 miles @ 01:39:18

Jan 12th:

Kickboxing: 12 x 3 min rounds w/ 1 min break

Jan 13th:

Deadlift: 140lb x 5 x 7

Bench press: 135lb x 5 x 7

Incline DB press: 50lb x 3 x10

Chest pull machine: 100lb x 3 x 10
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Old 14-01-19, 15:32   #690
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Jan 14th:

5km @ 20:28
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Old 16-01-19, 03:59   #691
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Jan 15th:

Squat: 155lb x 3 x 7

Chin ups: BW x 3 x 16

Kickboxing: 8 x 3 min rounds w/ 1 min break

Box jumps: 105cm x 3 x 10

Chin ups: +25lb x 3 x 7
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Old 17-01-19, 01:17   #692
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Jan 16th:

Deadlift: 175lb x 3 x 7

Bench press: 155lb x 3 x 7

Pull ups:
  • +45lb x 3 x 5
  • +25lb x 7, 7, 6

Incline DB press: 45lb x 3 x10
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Old 21-01-19, 21:35   #693
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Jan 17th:

Kickboxing: 12 x 3 min rounds w/ 1 min break

Jan 18th:

5 miles @ 36:41

Jan 21st:

Kickboxing: 12 x 3 min rounds w/ 1 min break
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Old 24-01-19, 23:55   #694
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Jan 23rd:

Kickboxing: 12 x 3 min rounds w/ 1 min break
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Old 25-01-19, 16:35   #695
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Jan 24th:

Deadlift: 205lb x 3 x 5

DB chest press: 60lb x 3 x 10

Pull ups: 3 x 15

Incline DB press: 50lb x 3 x 10

DB flyes: 35lb x 3 x 10

Lat pulldown: 150lb x 3 x 10

Tricep dips: 3 x 20
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Old 31-01-19, 02:05   #696
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Jan 25th:

Kickboxing: 12 x 3 min rounds w/ 1 min break

Jan 28th:

2hr HIT classes

Jan 29th:

1hr HIT class
Kickboxing: 10 x 3 min rounds w/ 1 min break

Jan 30th:

Bench press: 165lb x 3 x5

Deadlift: 205lb x 3 x 5

Pull ups: 21, 21, 15

Squat: 185lb x 3 x 5

Press: 95lb x 3 x 5

Chin ups: +25lb x 3 x 10
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Old 02-02-19, 03:23   #697
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Jan 31st:

1hr HIT class

Feb 1st:

13.1 miles @ 01:37:08
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Old 03-02-19, 23:29   #698
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Feb 2nd:

Kickboxing: 12 x 3 min rounds w/ 1 min break

Feb 3rd:

Bench press: 133lb x 10, 153lb x 9, 6

Deadlift: 205lb x 3 x 7

Squat: 145lb x 10, 165lb x 2 x 10

Press: 89lb x 3 x 10

Chin ups: 22, 20, 17
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Old 06-02-19, 17:21   #699
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Feb 4th:

Kickboxing: 7 x 3 min rounds w/ 1 min break

Feb 5th:

Bench press: 144lb x 10, 10, 7

Deadlift: 155lb x 3 x 10

Squat: 154lb x 3 x 10

Press: 94lb x 3 x 10

Chin ups: +25lb x 3 x 10

Pull ups: +25lb x 10, 7, 6

Box jumps: 105cm x 5 x 10

Wide grip pull ups: 9, 9, 7

Last edited by FeetMagic; 15-02-19 at 04:36.
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Old 08-02-19, 01:08   #700
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Feb 6th:

Kickboxing: 12 x 3 min rounds w/ 1 min break

Feb 7th:

5km @ 20:20
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