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    Training - Little by little

    Folks, I am going to give a training log a go.

    I have trained a reasobable amount in the past [e.g. running - sub 4 marathon, 1:30 half marathon, 39 minute 10K, rowing 6:42 2K on concept 2 indoors, bike rides - up to 8,000 K].

    I am currently badly out of shape, and roughly 20 Kg over my running weight from early twenties.

    My goals for December are to swim a cumulative total of 200 lengths of front crawl, and to get to 90 Kg. Currently I struggle to swim more than about 10 lengths of front crawl in a session ...

    Flame away!

    #2
    No flaming here!

    What is the workout / diet plan going to look like in more detail?
    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

    Comment


      #3
      Don't think you'll find any one around these parts flaming you. Best of luck man.
      "The most difficult thing is the decision to act, the rest is merely tenacity."

      Comment


        #4
        Session 1:
        Swim 200 m/5K Goal
        Weight 95.1 Kg/90 Kg Goal

        Warm up: Concept 2
        Mat work: Stretch/Flexibility/Core
        Swim: 800m, with 200 m of front crawl & 600 m breast-stroke


        Training plan:
        The aim is 5-6 sessions a week consisting of free weights: [Back/Bicep/Legs], or [Chest/Shoulder/Triceps], and cardio [X-train, Swim, Bike], with flexibility and core thrown in. Will try to get some longer sessions in at the weekend on the bike.

        I find front crawl a trial, so I will need to get into the pool as much as possible to chip away at the 200 lengths of front crawl.

        Diet:
        Nothing too radical. Get back to a regular breakfast, less booze, and more home cooked food.
        Last edited by colm_leche; 01-12-14, 21:07. Reason: Spelling

        Comment


          #5
          Some impressive achievements in the OP. 1:30 half marathon was a goal I had at one point, but decided I hated running

          I swam a bit as a kid. Sort of competitively. 4 times a week and a few km's covered every session. I always preferred getting through volume with front crawl.
          My best advice would be spent 5 mins on your breathing every session. Once you get comfortable breathing, you'll be able to wind back the pace a bit on front crawl and cruise through longer pieces.

          Comment


            #6
            Session 2:
            Weight 94.6 kg/90 kg Goal
            30 min cross trainer

            Stretch/Flexibility/Lower Back Raises
            Incline bench pull wide grip - 2 sets
            Incline bench pull narrow grip - 2 sets
            Lat Pull Downs (wide) 2 sets - (narrow) 2 sets

            Seated leg press - 2 sets

            Bicep curls - 3 sets
            Bicep shrugs - 2 sets
            Neck/trap shrugs - 2 sets

            Comment


              #7
              Goodluck with this colm.Im currently on week 11 of my 12 week strength and conditionin programme and down 12.8kg since the start.all in time to hit the turkey at christmas!
              If found please feed me chips

              Comment


                #8
                Originally posted by Boylo91 View Post
                Goodluck with this colm.Im currently on week 11 of my 12 week strength and conditionin programme and down 12.8kg since the start.all in time to hit the turkey at christmas!
                Well done. Solid brag.

                Comment


                  #9
                  Im doing it in a place in drogheda they specialise in one on one training the results they get are amazing il put you onto them if you like.Youd kill it !!
                  If found please feed me chips

                  Comment


                    #10
                    Session 3: Swim 450m/5000m Goal

                    Swimming session this evening:
                    (25 m front crawl, 25 m breast stroke) x 10
                    250 m breast stroke

                    For the crawl, paying a bit more attention to looking straight down, exhaling, and breathing to the side gave the feeling of more time/ control, so I felt a little more like my trunk was twisting through the water on the better strokes. So thank's Mellor for the tip.
                    Last edited by colm_leche; 03-12-14, 20:16.

                    Comment


                      #11
                      Session 4+5

                      Weight 95.8kg/90kg Goal

                      Lunch- 30 min cross trainer

                      Evening- Weights

                      Dips (bw) 7,6,5
                      Chest Expansions - 3 sets
                      Bench - 4 sets
                      Chest incline press - 3 sets
                      Shoulder - front raises 3 sets, side raises 3 sets
                      Shoulder shrugs 3 sets
                      Preacher curls 3 sets

                      Seated leg press - 3 sets

                      Core

                      Comment


                        #12
                        Session 6:

                        Swim 450m/5000 m goal

                        30 mins on road bike
                        Core

                        Lat pull downs, wide grip, narrow grip
                        Seated row, wide grip, narrow grip
                        Lower lats isolation excercise

                        Squats
                        Seated leg press

                        Bicep curls bar
                        Bicep curls bells

                        Neck shrugs

                        Swim - 4 lengths crawl, 4 lengths breast stroke

                        Comment


                          #13
                          Session 7:

                          Sunday - 75 minutes on the road bike.

                          Comment


                            #14
                            Swimming is just such an amazing activity, but it IS going to get boring, once you get beyond the point of struggling to get through it.

                            Loads of things you can do to make it a bit more interesting, I always count my strokes, obv this flies up as you tire but allows you to try and concentrate on your technique throughout. Try and really focus on whats going on under the water and really stretch your stroke (this overdone actually isnt great technically but find it is great for shifting bit of moobiness!)

                            Try and keep your breathing as regular as possible. Really is key. I usually take my pulse rate, and do a timed swim at the end of a session. This really helps me, even if it is placebo to get back in the pool the next day.

                            Comment


                              #15
                              Originally posted by jbravado View Post
                              Try and keep your breathing as regular as possible. Really is key. I usually take my pulse rate, and do a timed swim at the end of a session. This really helps me, even if it is placebo to get back in the pool the next day.
                              Can you elaborate on the bolded bit? Sound.

                              Comment


                                #16
                                Session 8&9

                                Swim 700m/5k

                                Lunch-10 lengths swim

                                Evening:
                                Flexibility/Core

                                Dips (bw) 9,8,6

                                Military press 3 sets
                                Bench press 3 sets
                                Chest expansions 2 sets
                                Shoulder bell raises 3 sets
                                Shoulder bell side raises 3 sets
                                Shoulder shrugs 3 sets
                                Tricep pull downs 3 sets

                                Seated leg press 2 sets

                                30 mins cross trainer

                                Comment


                                  #17
                                  Session 10

                                  Swim up to 950m/5000m goal

                                  10 lengths of front crawl.

                                  Comment


                                    #18
                                    Session 11 - Weights with a cool down dip.

                                    Swim 1050m/5000m goal

                                    Flexibility

                                    Pull Ups [bw] 1,1,1
                                    Lat Pull Downs - Wide/Narrow Grip - 2 Sets of Each
                                    Seated Rows - Wide/Narrow Grip - 2 Sets of Each

                                    Squats - 2 Sets
                                    Leg Press - 2 Sets

                                    Bicep Curls - 3 Sets
                                    Bicep Shrugs - 2 Sets
                                    Neck Shrugs - 2 Sets

                                    Swim - 100m of front crawl, and 400 m of breast stroke

                                    Comment


                                      #19
                                      Session 12

                                      Short eighty min spin on the road bike into the Boyne Vallet on a frosty Saturday morning. Glorious.

                                      Core work.

                                      Have pulled out a copy of Total Immersion to help with the swimming as I am well behind the curve...

                                      Comment


                                        #20
                                        Behind target on goals, but steady progress. Will aim for a big week this week. Listening to Christmas carols in the weights room is a bit surreal...


                                        Session 13, 14

                                        Swim 1,300/5,000 m Goal; Weight 94.4 kg/90 kg Goal

                                        Lunchtime swim of 10 lengths front crawl


                                        Evening:
                                        Flexibility/Stretch/Core

                                        Warm up on Concept 2

                                        Pull ups [bw] 2,1,1
                                        Lat pull downs Wide Grip - 2 Sets
                                        Lat pull downs Narrow Grip - 2 Sets

                                        Seated Row Wide Grip - 2 Sets
                                        Seated Row Narrow Grip - 2 Sets

                                        Back Raises

                                        Incline Leg Press - 2 Sets
                                        Leg Press - 2 Sets
                                        Leg Press Calf Isolation Excercises

                                        Bicep Curls - 2 Sets
                                        Bicep Shrugs - 2 Sets
                                        Wrist Isolation Ex - 2 Sets

                                        Neck Shrugs - 2 Sets

                                        10 Minute Cross Train

                                        Comment


                                          #21
                                          Sessions 15, 16

                                          Weight 94.2 Kg/90.0 Kg goal

                                          A quick lunchtime [cardio] and evening [weights] session today. Form is pretty sketchy on the dips, especially as I look to dip a bit deeper, so will just keep plugging away.

                                          AM: 5 min Concept2/ 20 min X-train/ 5 min Concept2


                                          PM: Stretch/Flexibility

                                          Dips [BW]: 10,6,7

                                          Chest Expansions - 3 Sets
                                          Bench Press - Warm up & 3 Sets
                                          Seated Military Press - Wide Grip - 2 Sets
                                          Seated Military Press - Narrow Grip - 2 Sets

                                          Shoulder isolation barbell work:
                                          Front - 3 sets
                                          Side - 3 sets
                                          Shoulder Shrugs - 3 sets

                                          Tricep Pull Downs - 3 sets

                                          Comment


                                            #22
                                            Session 17:

                                            Pull Ups: 2,1,1

                                            Seated Leg Press -2 Sets
                                            Calf Isolation - Lhs, Rhs, mid - 2 Sets
                                            10 min x train

                                            I felt very flat during this session so I stopped. Am happy with progress so happy to take an easy day ...

                                            Comment


                                              #23
                                              Session 18:

                                              Swim 1550 m/5000m goal 93.7/90kg goal

                                              10 lengths so swim drills with pull bouy

                                              Weights:
                                              Core & Concept2 warm up

                                              Incline leg press -2 sets
                                              Squats - 2 sets

                                              Incline bench pulls - 2 sets narrow grip
                                              Incline bench pulls - 2 sets wide grip

                                              Lat pull downs narrow - 3 sets
                                              Lat pull downs wide 3 sets

                                              Lowers back raises

                                              Bicep curls 3 sets
                                              Bicep shrugs 2 sets
                                              Neck shrugs 2 sets

                                              Comment


                                                #24
                                                Stay off the Tuborg!

                                                Comment


                                                  #25
                                                  Sessions 19, 20, 21:

                                                  1850/5000 m Swim goal

                                                  Session 18 Swimming:
                                                  275 m Front Crawl Drills with Pull Buoy
                                                  500m Breatsstroke

                                                  Session 19 Running:
                                                  4 mile run, and 25m swim in the sea on Christmas morning

                                                  Session 20 Running:
                                                  2 mile run

                                                  Comment


                                                    #26
                                                    Month Review:

                                                    On the down side: Weighed in @ 94.4 Kg, with approx. 2Km of dedicated front crawl done at the end of the month. A clear failure to achieve stated goals in the time frame. I should have scheduled more planned sessions in the gap between St. Stephen’s and the New Year.

                                                    On the plus side: Small improvements to mobility, strength, body shape. More comfortable in pool. Enjoyed pull bouy drills. Good variety of training undertaken during the month, and reasonable volume. No major injury concerns. Haven’t been able to run since Sept. due to injury, so integrated Christmas morning jog and sea swim was just what Santa ordered.

                                                    Short term plan is to work towards the 90 Kg weight, and 5 Km front crawl goals, while working in a wider range of activity. Should be able to work in some longer sessions, as we adapt to the load ...


                                                    Session 22:
                                                    New Year’s Day: Foam Roll - easy. 2.5 mile run – easy.

                                                    Session 23:
                                                    Mat Work – Mobility/Flexibility
                                                    30 minute X-Train

                                                    Comment


                                                      #27
                                                      Right hamstring is a bit tight after getting back out running, so will need to do some more dedicated stretching, band work, etc.


                                                      Session 24: [Sat 3rd Jan]
                                                      Foam Roll - Stretch - 3 mile run [easy]- 40 minutes Road Bike [easy]


                                                      Session 25: [Sun 4th Jan]
                                                      90 minutes Road Bike [easy]


                                                      Session 26: [Monday 5th Jan] – Weights
                                                      Squats – 2 Sets
                                                      Calf Raises – 2 Sets

                                                      Pull Ups – 2, 1, 1
                                                      Lat Pull Downs Wide Grip – 2 Sets
                                                      Lat Pull Downs Narrow Grip – 2 Sets
                                                      Bench Pulls Wide Grip – 2 Sets
                                                      Bench Pulls Narrow Grip – 2 Sets

                                                      Bicep Curls – 2 Sets
                                                      Bicep Shrugs – 2 Sets
                                                      Neck Shrugs – 2 Sets

                                                      Comment


                                                        #28
                                                        Sessions 27, 28, 29, 30:

                                                        S 27: 30 minute bike easy, 60 minutes soccer

                                                        S 28: Stretch/Mobility & 5 K Park Run

                                                        S 29: 25 Minutes X-Train

                                                        S 30: 5 K run & Hills/stairs [easy pace], Foam roller

                                                        Comment


                                                          #29
                                                          Sessions 31, 32, 33

                                                          S31 - 1 Hour Football, Easy foam Roll


                                                          S32 - Weights/Flexibility

                                                          Stretch/core

                                                          Dips 8,7,6
                                                          Chest espansions - 3 Sets
                                                          Bench Press - 3 Sets
                                                          Shoulder Isolation 3 Excercises [Front/side/back] - 3 Sets
                                                          Tricep Isolation - 3 Sets


                                                          S32 - 5 miles running easy with hills/steps

                                                          Comment


                                                            #30
                                                            Still 6 Kg off the weight loss goal.


                                                            S33 - Sunday 18th
                                                            3 mile run very easy


                                                            Weight 95.8/90.0 Kg Goal


                                                            S34 - Monday 19th

                                                            Warm up & cool down on Concept2

                                                            Stretching/Mobility

                                                            20 Minute Cross Trainer

                                                            Pull Ups - 2, 1, 1
                                                            Incline Bench Pull - Wide grip 2 sets, Narrow grip 2 sets
                                                            Seated Row - Wide Grip 3 sets, Narrow grip 3 sets

                                                            Leg Press - Warm up, single leg presses, then 3 sets
                                                            Calf Raises - LHS, Neutral, RHS - 2 sets

                                                            Bicep Curls - 3 sets
                                                            Bicep Shrugs - 2 sets
                                                            Neck Shrugs - 2 sets

                                                            Comment


                                                              #31
                                                              On track for 40 training sessions within two months, good going.
                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                              Comment


                                                                #32
                                                                Session 35:

                                                                1 Hour of Football


                                                                Session 36:
                                                                Concept 2 Warm Up, Core Stability

                                                                Dips [BW], 8, 8, 8

                                                                Seated Bench Press, Warm Up, -3 Sets
                                                                Calf Raised, LHS, Mid, RHS - 3 Sets

                                                                Chest Expansions - 3 Sets
                                                                Bench Press - 3 Sets [50 Kg (10, 8, 60)]

                                                                Shoulder Isolation with barbells , Front, Middle, Back - 3 Sets
                                                                Tricep Pull Downs - 3 Sets
                                                                Shrugs - 3 Sets

                                                                Comment


                                                                  #33
                                                                  Session 37: Saturday 24th

                                                                  Am pleaased to have gotten in a decent combined resistance/cardio session ...

                                                                  Warm up/Cool Down: Really easy jog to & from gym [Approx 3.5 miles total]

                                                                  Flexibility/Core Stability/Band work to stretch hamstrings
                                                                  Lower back raises - 3 Sets

                                                                  Pull ups [BW] - 2, 2, 1
                                                                  Seated Rows - Wide Grip - 3 Sets
                                                                  Seated Rows - Narrow Grip - 3 Sets
                                                                  Lat Pull Downs - Warm Up - 3 Sets

                                                                  Bicep Bar Curls - 3 Sets
                                                                  Bicep Bell Curls - 3 Sets
                                                                  Bicep Shrugs - 3 Sets
                                                                  Last edited by colm_leche; 24-01-15, 16:48.

                                                                  Comment


                                                                    #34
                                                                    Session 38: Sunday 25th

                                                                    Really light 5 mile run on beach/sand-dunes. Foam Roll Easy.

                                                                    Right hamstring, and right calf were squiffy for this, so that's probably about my limit for jogging at present, after 3 month injury lay-off. Still very enjoyable to be back running in the great outdoors.

                                                                    Comment


                                                                      #35
                                                                      Session 39: Monday 26th 1900m/5000m swim target/ 94.8/90.0 Kg weight target

                                                                      Mostly active recovery, and back into the pool

                                                                      Core Stability
                                                                      30 minute Cross Trainer

                                                                      Swim - 500m Breaststroke, and 50m Front crawl

                                                                      Comment


                                                                        #36
                                                                        Session 40: Weights - 27th January

                                                                        Warm up on Concept 2

                                                                        Dips [BW] - 10, 8, 8

                                                                        Chest Expansions - 3 sets
                                                                        Bench Press - WU, 3 sets [50 Kg, 12, 10, 8]
                                                                        Military Press - 3 sets

                                                                        Incline Leg Press - 3 sets

                                                                        Shoulder Isolation with dumb bells [Front, Lateral, Back] - 3 sets
                                                                        Shrugs - 3 Sets

                                                                        Tricep Isolation - 3 sets

                                                                        Comment


                                                                          #37
                                                                          Session 40: 28 January - swimming

                                                                          1 k in the pool with only 5 lengths of front crawl.

                                                                          Comment


                                                                            #38
                                                                            Training has been lax over the last week, so plan to refocus on the 90 Kg weight, and swim goals.


                                                                            Session 41: Stretch/Mobility, 2 Mile Jog easy

                                                                            Session 42: 1000 m swim Breaststroke

                                                                            Session 43: Warm Up Concept 2/Stretch/Mobility/Core/Hamstring Isolation
                                                                            Pulls Ups: 3, 2, 1
                                                                            Seated Leg Press: Warm Up, 3 Sets
                                                                            Calf Isolation Raises: LHS, Mid, RHS, 3 Sets
                                                                            Bench Pulls Wide Grip: 3 Sets
                                                                            Bench Pulls Narrow Grip: 3 Sets
                                                                            Lower Back Raises: 3 Sets
                                                                            Bicep Curls: 3 Sets
                                                                            Bicep Shrugs: 3 Sets
                                                                            Neck Shrugs: 3 Sets
                                                                            Lateral Shrugs: 3 Sets

                                                                            Session 44: 3 Mile jog easy

                                                                            Session 45: 2 Mile jog easy, Foam Roll

                                                                            Comment


                                                                              #39
                                                                              Session 46: Weights: Chest/Shoulder/Triceps

                                                                              Concept 2 Warm Up, Core Stability

                                                                              Dips [BW]: 10, 10, 6

                                                                              Seated Bench Press: Wide Grip – 3 Sets
                                                                              Seated Bench Press: Narrow Grip – 3 Sets
                                                                              Seated Military Press: Wide Grip – 2 Sets
                                                                              Seated Military Press: Narrow Grip – 2 Sets

                                                                              Chest Expansions [Incline with medicine ball] – 3 Sets

                                                                              Lateral Shrugs – 3 Sets
                                                                              Shoulder Isolation with barbells [Front, lateral, behind] – 3 Sets
                                                                              Tricep Isolation – 2 Sets

                                                                              Session 47: Cardio: 30 Minutes Cross Trainer

                                                                              Session 48: Weights: Back/Biceps/Legs & Swim

                                                                              Bike Warm Up/Stretch/Core

                                                                              Pull Ups [bw]: 3, 2, 2
                                                                              Lat Pull Downs Wide Grip: 2 Sets
                                                                              Lat Pull Downs Narrow Grip: 2 Sets

                                                                              Seated Incline Leg Press: 3 Sets
                                                                              Calf Raises: 3 Sets [LHS/Middle/RHS]

                                                                              Bicep Bar Curls: 3 Sets
                                                                              Barbell Curls: 3 Sets
                                                                              Bar Bell Bicep Shrugs: 2 Sets
                                                                              Neck Shrugs: 3 Sets

                                                                              Swim – 150 m Front Crawl, 350 m Breast Stroke. Steam/Sauna

                                                                              Swimming @ 2175m of 5000 m goal

                                                                              Comment


                                                                                #40
                                                                                Session 49: Indoor Football

                                                                                1 Hour Indoor Football

                                                                                Session 50: Swim


                                                                                250 m Front crawl, 250 m Breaststroke

                                                                                Swimming @ 2425m/5000m goal

                                                                                Comment


                                                                                  #41
                                                                                  Session 51: Jogging
                                                                                  2.5 mile easy run and stretch/mobility work


                                                                                  Session 52: Swim easy
                                                                                  475 m Breaststroke, 25 m Front crawl, core, steam sauna


                                                                                  Session 53: Swim easy
                                                                                  100 m Front crawl, 400 m Breaststroke, steam, sauna


                                                                                  Session 54: Weights - Legs/Chest/Shoulder/Triceps

                                                                                  Warm up on Concept2

                                                                                  Seated Leg Press: Warm Up & 3 Sets
                                                                                  Calf Raise, LHS, Mid, RHS - 3 Sets

                                                                                  Dips: 10, 10, 10
                                                                                  Bench: WU & 3 Sets
                                                                                  Incline Milatary Press: 3 Sets

                                                                                  Shoulder Isolation: Front, Lateral, Back: 2 Sets

                                                                                  Chest Expansions: With Medicine Ball on Stability Ball: 3 Sets


                                                                                  Session 55: Football

                                                                                  Indoor Football 1 Hour.


                                                                                  Knees a bit sore today. I haven't dipped body weight 3 sets of 10 reps in about 8 years, so some progress...


                                                                                  Swim:2550/5000m Goal
                                                                                  Weight 93.7 Kg

                                                                                  Comment


                                                                                    #42
                                                                                    Session 56:

                                                                                    Warm up on Concept 2

                                                                                    Pull Ups: (bw) 3,2,2

                                                                                    Lat pull downs wide grip: 2 Sets
                                                                                    Lat pull downs narrow grip: 2 Sets

                                                                                    Incline bench pulls: 2 Sets

                                                                                    Seated Bench Pulls: Narrow - 2 sets; Wide - 2 Sets

                                                                                    Lateral Shrugs: 2 sets
                                                                                    Neck Shrugs: 2 sets

                                                                                    Bicep curls: 3 sets
                                                                                    Bicep shrugs: 2 sets

                                                                                    Core

                                                                                    200 m front crawl with pull bouy
                                                                                    Last edited by colm_leche; 21-02-15, 21:36.

                                                                                    Comment


                                                                                      #43
                                                                                      Session 57: Run

                                                                                      Easy 5 mile run on sand/dunes.

                                                                                      Right hamstring a bit tight, but am enjoying being able to run/jog without serious pain.

                                                                                      Comment


                                                                                        #44
                                                                                        Session 58: Run & Football

                                                                                        Easy 2 mile run to football, and football for 1 hour.

                                                                                        Comment


                                                                                          #45
                                                                                          Session 59:

                                                                                          300 m in the pool at lunch time, front crawl with the pull buoy.

                                                                                          5 mile run in the evening @ threshold.

                                                                                          Comment


                                                                                            #46
                                                                                            Session 60: Weights

                                                                                            Core

                                                                                            Dips [BW] - 10, 10, 10
                                                                                            Chest Expanders on stability ball - 10, 10, 10
                                                                                            Bench - WU, 10, 10, 10 @ 50 Kg
                                                                                            Military Press - 10, 10, 10

                                                                                            Shoulder Isolation, Front, Mid, Back - 10, 10, 10
                                                                                            Lateral Shrugs - 10, 10, 10


                                                                                            1 Hour of Football in the pm

                                                                                            Comment


                                                                                              #47
                                                                                              Session 61:

                                                                                              Warm up on Concept2
                                                                                              Core

                                                                                              Pull ups: 3,3,2

                                                                                              Lat pull downs (wide and narrow): 2 sets
                                                                                              Bench rows: 2 sets

                                                                                              Incline leg press: 3 sets

                                                                                              Bicep Curls: 3 sets

                                                                                              Bicep Shrugs: 2 sets

                                                                                              Neck Shrugs: 2 sets

                                                                                              Lower back raises: 2 sets

                                                                                              Comment


                                                                                                #48
                                                                                                Session 62:

                                                                                                5 mile night time beach run. Right hamstring still tight for these runs, so will need to seek treatment.

                                                                                                Swim - 150 m breast-stroke, 100 m frontcrawl

                                                                                                Comment


                                                                                                  #49
                                                                                                  Session 63:

                                                                                                  Easy 2.5 mile jog to football. 1 Hour of indoor football.

                                                                                                  Hells bells, the knees are feeling sore today. Old age FTW!

                                                                                                  Comment


                                                                                                    #50
                                                                                                    Originally posted by colm_leche View Post
                                                                                                    Hells bells, the knees are feeling sore today. Old age FTW!
                                                                                                    Deep heat/Tiger Balm FTW!!

                                                                                                    Comment


                                                                                                      #51
                                                                                                      Session 64:
                                                                                                      5 mile run @ tempo

                                                                                                      Session 65:
                                                                                                      1 hour indoor football

                                                                                                      Session 66:
                                                                                                      4 mile run easy

                                                                                                      Session 67:
                                                                                                      1,000 m swim breast-stroke & sauna
                                                                                                      1 hour indoor football
                                                                                                      Last edited by colm_leche; 18-03-15, 19:42.

                                                                                                      Comment


                                                                                                        #52
                                                                                                        Session 68: Wed 18th Weights

                                                                                                        Core

                                                                                                        Dips: 10, 10, 6 [Body Weight]
                                                                                                        Chest Expansions: Medicine Ball on Stability Ball: 10, 10, 10
                                                                                                        Seated Bench Press: Warm Up & 3 Sets

                                                                                                        Incline Bench Press with Bells: 2 Sets
                                                                                                        Military Press with Bells: 2 Sets

                                                                                                        Lateral Shrugs: 3 Sets

                                                                                                        Shoulder Isolation with Bells: Front/Lateral/Back - 3 Sets
                                                                                                        Tricep Isolation: 3 Sets

                                                                                                        Comment


                                                                                                          #53
                                                                                                          Session 69: Running

                                                                                                          5 mile run @ tempo with a climb of 144 steps to round it off at the end. Nice.

                                                                                                          Comment


                                                                                                            #54
                                                                                                            Session 70:

                                                                                                            1000m breaststroke in the pool at lunch time

                                                                                                            1 Hour of football in the pm.

                                                                                                            Comment


                                                                                                              #55
                                                                                                              Session 71:
                                                                                                              Easy 20 minutes Cross Trainer

                                                                                                              Session 72:
                                                                                                              Easy 30 minute run

                                                                                                              Session 73:
                                                                                                              Easy 2 mile jog

                                                                                                              Session 74:
                                                                                                              Pool - 500 m Breststroke, & 100 m Front Crawl

                                                                                                              Session 75:
                                                                                                              Pool - 1000m Breststroke

                                                                                                              Session 76:
                                                                                                              Easy 30 minute run, Foam Roll

                                                                                                              Comment


                                                                                                                #56
                                                                                                                Session 77: Monday 30th

                                                                                                                Lunchtime: Swim 1,000m breaststroke
                                                                                                                Evening: Easy jog 1.5 miles, 1 hour football

                                                                                                                Comment


                                                                                                                  #57
                                                                                                                  Session 78: 5K Run

                                                                                                                  I did a very short foam roll, with a brief swim and sauna at lunch, as the legs were sore.

                                                                                                                  Evening was a timed 5K on tarmac, in a time of about 25:15.

                                                                                                                  Comment


                                                                                                                    #58
                                                                                                                    Session 79: Easy Jog April 1st

                                                                                                                    Very light 200 m front crawl @ lunchtime, followed by stretching. Light 6k jog in the pm on sand.

                                                                                                                    Legs, and in particular the calves are quite tight, so will look to take it easy with the jogging, and not push too hard.

                                                                                                                    Comment


                                                                                                                      #59
                                                                                                                      Session 80:

                                                                                                                      Good luck to everyone in the Irish Open.

                                                                                                                      Training today was a very easy 2 mile run, some easy hills with 3 sets of 144 steps.

                                                                                                                      Comment


                                                                                                                        #60
                                                                                                                        Session 81:

                                                                                                                        Very easy 4 mile run. Stretch, core stability, and a very light foam rolling session.

                                                                                                                        The legs are quite heavy today.

                                                                                                                        Comment

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