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    08/07:

    Hungover session:

    Bench: 70kg*2*10, 65kg*10
    Pull ups: 3*15
    Incline bench: 40kg*3*12
    Shrugs: 30kg*3*15
    Clap push ups: 3*10
    Dips: 3*10

    09/07:

    40 reps in any order:
    Press: 40kg
    Chin ups

    20 reps in any order:
    Press: 35kg
    Chin ups

    20 reps in any order:
    Press: 30kg
    Chin ups

    Box jumps: 80cm*3*10
    KB swings: 20kg*3*10
    Box jumps: 95cm*3*10
    DB lateral raises: 5kg*3*10

    10/07:

    Marathon training #4

    16.1km run @ 1:20. Got soaked at the turning point and faced a strong wind most of the way back. Also, thought it was only 12-13km from memory so was great to get a few more km in the bag. It had also been just over 4 weeks since last run but didn't feel like it. One month to go to the marathon!

    11/07:

    15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 (reps for time):
    Bench: 50kg
    Pull ups: BW
    Time: 16:12

    Leg press: 120kg*3*10
    Close grip bench: 50kg*3*10
    Lat pulldown: 70kg*3*10
    Shrugs: 30kg*3*15
    Leg press: 140kg*3*10
    DB flyes: 12.5kg*3*10
    Dips: 3*15

    Comment


      12/07:

      Leg press: 160kg*3*10
      Chin ups: +10kg*3*10
      Bicep curl: 20kg*3*10
      Leg extensions: 3*10
      Leg curls: 3*10
      Calf raises: 3*10
      KB swing: 24kg*3*10

      50 reps of each for time (mixed sets):
      Press: 30kg, Chin ups (Time: 05:53)

      Comment


        Originally posted by FeetMagic View Post
        27/04:

        Marathon training #1

        16.5km @ 1:25.

        Delighted with the time and distance. Much quicker pace than I thought during the run. Was tough going for the last 5-6km but no aches or pains, just low energy levels so a very promising start to the marathon training.
        Originally posted by FeetMagic View Post
        26/05:

        Marathon training #2

        25.25km @ 02:24.

        Boom! Second session and just went for it. As soon as I turned the halfway point I started to struggle so was a real test but just kept moving. Really don't think long distance running can be good for you though, felt quite ill after eating for a couple hours and my hips and knees feel like they've aged 50 years overnight! Delighted to get a big distance out of the way though. Was a very hilly run and that pace works out at exactly 4 hours for the marathon distance with my aim being under 4 hours (on a flat course) so all boding well.
        Originally posted by FeetMagic View Post
        11/06:

        Marathon training #3

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

        Nice flat course and was comfortable throughout. Would have been happy with anything under 1:55 so this was a nice surprise. The race atmosphere and a flat course made the whole thing enjoyable. Definitely didn't feel like I had much more in me never mind another 21km but it's a great boost 9 weeks out.
        Originally posted by FeetMagic View Post
        10/07:

        Marathon training #4

        16.1km run @ 1:20. Got soaked at the turning point and faced a strong wind most of the way back. Also, thought it was only 12-13km from memory so was great to get a few more km in the bag. It had also been just over 4 weeks since last run but didn't feel like it. One month to go to the marathon!
        13/07:

        Marathon training #5

        20.62km @ 1:49.

        Decided to do a trial run yesterday and carb load and what difference it would make. Ate around 220g of carbs late last night thinking I would do the run before work but was too tired. Went for it after work and comfort levels were noticeably higher.

        The pace is slower that I managed in the half-marathon but I was planning another 4-6km. Unfortunately my knee buckled and decided not to push it. They are usually strained for a few days after a run which I never used to get but it's just a facet of long distance running I guess.

        I am confident I could have managed another 20km at a slightly reduced pace with adrenaline on the day and if no injury cropped up so I'm aiming for sub 3:45. 4 weeks and 3 days to go.

        Comment


          14/07:

          Bench: 80kg*5, 77.5kg*5, 75kg*5, 72.5kg*8
          Pull ups (max efforts): 23, 17, 16, 16
          Lat pulldown: 70kg*3*10
          Incline DB bench: 22.5kg*3*10
          Shrugs: 30kg*3*15
          Tricep pulldown: 36kg*3*10
          Dips: 3*15
          Dips: 3*10

          Comment


            15/07:

            Press: 50kg*3*6
            KB swing: 24kg*3*10
            Leg press: 180kg*3*10
            Max chin ups: 23, 19, 22
            Bicep curl: 20kg*3*10
            Leg press (higher): 100kg*3*10
            Lateral raises: 7.5kg*3*10
            Leg extensions: 3*10
            Leg curls: 3*10
            Calf raises: 3*10

            Comment


              16/07:

              Marathon training #6

              19.5km @ 1:41.

              Carbed up heavy again in anticipation of a 25km+ but didn't factor in the short recovery, lack of rests lately & the fact I worked legs yesterday. Energy levels were OK but legs didn't have the strength. Wasn't an enjoyable run at all but at least the knee held firm after a shaky start.

              Comment


                18/07:

                Outdoor workout.

                19/07:

                Bench: 75kg*3*8
                Pull ups: +15kg*3*8
                Close grip bench: 65kg*3*8
                Lat pulldown: 80kg*3*8
                Incline bench: 55kg*3*8
                Pull ups: +10kg*3*8
                Shrugs: 35kg*3*8
                Pull ups: +5kg*3*8
                Tricep pulldown: 43kg*3*8
                Pull ups: 2*8
                Clap push ups: 2*8

                Comment


                  20/07:

                  Press: 45kg*3*8
                  Chin ups: +15kg*3*8
                  Leg press: 200kg*3*8
                  Chin ups: +10kg*3*8
                  Arnie DB press: 17.5kg*3*8
                  Leg press (higher): 120kg*3*8
                  Bicep curl: 25kg*3*8
                  Lateral raises: 7.5kg*3*8
                  Leg extensions: 3*8
                  Leg curls: 3*8
                  Calf raises: 3*8
                  Chin ups: +10kg*3*8

                  Comment


                    21/07:

                    4km run @ 18:01. Hungover, meh.

                    Comment


                      22/07:

                      Marathon training #7

                      25.68km @ 2:21

                      Comment


                        23/07:

                        DB bench: 15kg*3*20
                        Pull ups: 3*15
                        Incline DB bench: 15kg*3*20
                        Lat pulldown: 60kg*3*15
                        Dips: +10kg*3*15
                        Wide grip pull ups: 3*7
                        Tricep pulldown: 32kg*3*15

                        Comment


                          25/07:

                          Press machine: 50kg*3*15
                          Max chin ups: 24, 21, 16
                          DB arnie press: 12kg*3*15
                          Shrugs: 28kg*3*15
                          DB bicep curl: 12kg*3*15
                          Lateral raises: 6kg*3*15
                          Gironda chin ups: 2*15

                          26/07:

                          Marathon training #8

                          23.5km @ 1:59.

                          Comment


                            27/07:

                            Bench: 75kg*8, 72.5kg*2*8
                            Pull ups: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 (sporadic throughout session)
                            Incline bench: 45kg*3*8
                            Close grip bench: 70kg*3*8
                            Lat pulldown: 80kg*3*8
                            Shrugs: 35kg*3*8
                            Tricep pulldown: 36kg*3*8
                            DB flyes: 15kg*3*8

                            Comment


                              28/07:

                              Press: 45kg*3*8
                              Chin ups: +15kg*8*8
                              Leg press: 200kg*5*10
                              Bicep curl: 20kg*3*1-
                              Arnie DB press: 17.5kg*3*8
                              Leg press (higher): 120kg*3*8
                              Lateral raises: 7.5kg*3*8
                              Leg extensions: 3*8
                              Leg curls: 3*8
                              Calf raises: 3*8
                              KB swings: 24kg*3*8

                              Comment


                                29/07:

                                Bench: 70kg*10,10, 9
                                Pull ups: 3*10
                                Incline bench: 45kg*3*10
                                Pull ups: 3*10
                                Close grip bench: 60kg*9,10,10
                                Lat pulldown: 70kg*3*10
                                Shrugs: 30kg*3*10

                                Comment


                                  The bank holiday weekend, and 3 days of drinking heavily, left me ruined for most of the week. Running the marathon this day week.

                                  04/07:

                                  Bench: 50kg*20, 18, 16, 14, 12, 10
                                  Pull ups: 20, 18, 16, 14, 12, 10
                                  Incline bench: 40kg*3*15
                                  Close grip bench: 50kg*3*15
                                  Lat pulldown: 60kg*3*15
                                  Shrugs: 30kg*3*15
                                  Dips: 3*15

                                  05/07:

                                  Press: 30kg*20, 18, 16, 14, 12, 10
                                  Chin ups: 20, 18, 16, 14, 12, 10
                                  Arnie DB press: 12.5kg*3*15
                                  Bicep curl: 17.5kg*3*15
                                  Lateral raises: 5kg*3*15

                                  06/07:

                                  21km @ 1:50. Purposefully went at quite a slow pace. Feel I could hold that pace for 42km so 3:30 - 3:40 finishing time is looking achievable.

                                  Comment


                                    07/07:

                                    Bench: 77.5kg*5*5
                                    Pull ups: 5*14
                                    Incline bench: 52.5kg*5, 57.5kg*4*5
                                    Wide grip pull ups: 5*5
                                    Close grip bench: 70kg*5*5
                                    Lat pulldown: 90kg*5*5
                                    Shrugs: 35kg*5*10
                                    Tricep ext: 50kg*5*8

                                    Comment


                                      08/07:

                                      Press: 52.5kg*5*5
                                      Chin ups: 5*14
                                      Arnie DB press: 22.5kg*3*5
                                      Gironda hin ups: +15kg*3*5
                                      Bicep curl: 27.5kg*3*5
                                      Lateral raises: 12.5kg*3*5

                                      Comment


                                        13/08:

                                        Helsinki Marathon: 42.195km @ 03:35:23.

                                        This was interesting A very well run marathon with a lot of street support and good facilities after. It was advertised as being a flat course but I'm not so sure!

                                        As for the run, I was well prepared mentally before it. I knew I had the fitness to get a good time and I had carb-loaded to the maximum for 5 days so the only thing that would slow me down would be an injury. This proved somewhat true as the the first 25km was a very enjoyable run and I felt like I would break 03:20. Inevitably, the body started to slow down and the mindset changed completely to being fully focused on just getting to the next drink station and counting down the km. The stations were an absolute blessing. I would take a 30 second break and get 2-3 cups of energy drinks into me and take off again with the aim of getting to the next station.

                                        I remember being 9km out and I started to feel pretty good again after counting the last 8km down one by one. I refocused and figured I could break 03:30 with the markers slightly behind me. But it all changed around 6km out when my pace reduced to the point I lost the markers from my vision over just a km. Around 4km out I had to stop as my legs were in bits. I don't know what area was most battered but I was getting sharp pains everywhere. I did some stretches and set off again but the last 4km were an absolute bitch. Had to stop a few times and when I was moving it was little more than a hobble. You can see the difference in the screenshot below (last 2km pace was 6:19 min/km vs an average of 5:07 min/km).

                                        It's funny how much your mindset changes and how quickly it does so during a marathon and I think that's a big part of the appeal. It's easy to enjoy the run when it's going well but it's a great challenge to keep moving and focused when all your body wants is to stop. In a slightly sick fashion, I'm looking forward to the next one!

                                        Comment


                                          16/07:

                                          Bench: 70kg*3*10
                                          Pull ups: 3*10
                                          Incline bench: 45kg*3*10
                                          Pull ups: 3*10
                                          Close grip bench: 60kg*3*10
                                          Lat pulldown: 70kg*3*10
                                          Shrugs: 30kg*5*10
                                          Dips: 3*15

                                          Comment


                                            Good job with the marathon. How did that time compare to previous.
                                            5min/km is a good target to be closing in on

                                            Comment


                                              Originally posted by Mellor View Post
                                              Good job with the marathon. How did that time compare to previous.
                                              5min/km is a good target to be closing in on
                                              I did one two years ago in 04:02 but I didn't train very well for that one and it was definitely a tougher course. I'm going to keep them up, maybe doing 3-4 a year. It's a cool hobby to see new parts of the world and as my body gets more used to the distance I can see myself achieving 03:20. Doing Budapest in October

                                              Comment


                                                16/07 (workout 2):

                                                45 mins pilates, 45 mins circuit training

                                                17/08:

                                                Press: 40kg*3*10
                                                Chin ups: 3*10
                                                Arnie DB press: 15kg*3*10
                                                Chin ups: 3*10
                                                Bicep curl: 20kg*3*10
                                                Lateral raises: 7.5kg*3*10

                                                18/08:

                                                45 mins pilates, 45 mins kettlebell workout

                                                19/08:

                                                Workout 1:
                                                12.5km run @ 01:10

                                                Workout 2:
                                                Bench: 77.5kg*5*5
                                                Pull ups: 5*14
                                                DB incline bench: 25kg*3*10
                                                Wide grip pull ups: 3*5
                                                Lat pulldown: 70kg*3*10
                                                Shrugs: 35kg*3*10
                                                Dips: +10kg*3*10
                                                Pull ups: +10kg*3*8
                                                Triangle push ups: 2*15

                                                Comment


                                                  20/08:

                                                  Press: 50kg*5*5
                                                  Chin ups: 5*14
                                                  Squat: 70kg*5*5
                                                  Arnie DB press: 15kg*3*10
                                                  Squat machine: 110kg*3*10
                                                  Bicep curl: 20kg*3*10
                                                  Front raises: 7.5kg*3*10
                                                  Leg extensions: 3*10
                                                  Leg curls: 3*10
                                                  Calf raises: 3*10

                                                  21/08:

                                                  15.6km @ 1:15. Set out to do 21km and was on track for a PB but around halfway back my knee buckled and I couldn't walk it off.

                                                  22/08:

                                                  Bench: 75kg*3*8
                                                  Pull ups: +10kg*3*8
                                                  Incline bench: 55kg*3*8
                                                  Pull ups: +5kg*3*10
                                                  Close grip bench: 65kg*3*8
                                                  Lat pulldown: 80kg*3*8
                                                  Dips: +15kg*3*8
                                                  DB flyes: 17.5kg*3*8
                                                  Tricep extensions: 36kg*3*8

                                                  Comment


                                                    23/08:

                                                    Press: 45kg*5*8
                                                    Chin ups: +15kg*5*8
                                                    Squat: 60kg*5*8
                                                    Arnie DB press: 17.5kg*3*8
                                                    Leg press machine: 120kg*3*10
                                                    Bicep curl: 25kg*3*8
                                                    Shrugs: 35kg*3*8
                                                    Lateral raises: 10kg*3*8
                                                    Leg extensions: 3*8
                                                    Leg curls: 3*8

                                                    Comment


                                                      24/08:

                                                      1 hr full body HIT workout

                                                      25/08:

                                                      1 hr full body HIT workout

                                                      26/06:

                                                      Press: 40kg*5*10
                                                      Chin ups: +10kg*5*10
                                                      Squat: 55kg*5*10
                                                      Press: 30kg*3*10
                                                      Chin ups: +5kg*3*10
                                                      Squat: 40kg*3*10
                                                      Bicep curl: 20kg*3*10
                                                      Lateral raises: 9kg*3*10
                                                      Leg extensions: 3*10
                                                      Leg curls: 3*10
                                                      Calf raises: 3*10

                                                      Comment


                                                        27/08:

                                                        Bench: 70kg*3*10
                                                        Pull ups: +5kg*3*10
                                                        Incline bench: 55kg*3*10
                                                        Pull ups: +5kg*3*10
                                                        Shrugs: 30kg*3*10
                                                        Clap push ups: 3*10
                                                        Lat pulldown: 70kg*3*10
                                                        Tricep extensions: 30kg*3*10

                                                        Comment


                                                          30/08:

                                                          ~10km run @ ~01:05

                                                          It's a bit worrying that my 2 runs since the marathon have ended prematurely due to injury. This one was much worse than the last. My body was pretty much aching from the get go but I thought it would subside. Ran the 5km out and had to turn back and stopped/walked for portions of the home leg. Injuries were different this time too. I have a half marathon Saturday week and a full one on Oct 9th so I'm hoping that things improve.

                                                          31/08:

                                                          1 hour HIT workout.

                                                          01/09:

                                                          Bench: 80kg*3*5
                                                          Pull ups: +20kg*3*5
                                                          Incline bench: 60g*3*5
                                                          Pull ups: +10kg*3*10
                                                          Close grip bench: 65kg*3*10
                                                          Lat pulldown: 70kg*3*10
                                                          Shrugs: 30kg*3*10
                                                          Tricep extensions: 36kg*3*10

                                                          Comment


                                                            02/09:

                                                            17km run @ 1:25. Slow pace to test knees. Survived the run but in bits after.

                                                            07/09:

                                                            1 hr HIT workout.

                                                            08/09:

                                                            DB shoulder press: 22.5kg*3*10
                                                            Chin ups: +10kg*3*10
                                                            Squat: 60kg*3*10
                                                            Press: 40kg*3*10
                                                            Box jumps: 95cm*2*10
                                                            Chin ups: +5kg*3*10
                                                            Leg press: 160kg*3*10
                                                            Bicep curl: 20kg*3*10
                                                            Lateral raises: 7.5kg*3*10
                                                            Leg extensions: 3*10

                                                            09/09:

                                                            Bench: 70kg*3*10
                                                            Pull ups: +15kg*3*8
                                                            Incline bench: 55kg*3*10
                                                            Pull ups: +10kg*3*8
                                                            Lat pulldown: 70kg*3*10
                                                            Clap push ups: 3*10
                                                            Shrugs: 30kg*3*10
                                                            Tricep extensions: 35kg*3*10

                                                            10/09:

                                                            Half marathon @ 1:40:46. Very happy with the time as I felt like I had more in me throughout but was worried I'd put too much pressure on the knees which have become a recurring issue. Made it through the run but right after stopping one my knees was destroyed again. Any bend and it aches. Might have to talk to a physio about it. Doing Budapest marathon in a month and it's a big concern.

                                                            Comment


                                                              I ran the Budapest marathon last weekend and it was quite terrible. Around 29km my knee buckled and it couldn't support me for more than 2-300m runs at a time so I ended up walking a lot of the last 13km. Finished in 04:25, 50 mins slower than my time 7 weeks prior.

                                                              I probably won't do much long distance running for the next few years. It just doesn't feel like it's doing my body any favours. I'm currently travelling for 3 months and not really exercising. Might start doing some BW stuff to maintain some strength but will leave the log until sometime next year.

                                                              Comment


                                                                Got back into the gym today after nearly 4 months travelling, minimal exercising and excess eating. Looking forward to getting back into a healthy routine over the coming weeks and achieving the following goals by mid-March (likely emigrating then so will reevaluate at that point):

                                                                1. 5km in 20:xx. PB would be under 20:20 I think but I'd be happy to return to any 20:xx.

                                                                2. Max pull ups: 25. Would be around PB. Struggled with 10 earlier.

                                                                3. Max chin ups: 25. Around PB.

                                                                4. WOD Filthy 50: under 30 mins. Around PB.

                                                                5. WOD Murph: under 31 mins. Around PB.

                                                                6. Run a road race every month and aim for 47:xx in 10km in March. Around PB.

                                                                Most of my training is going to be HIT based as I miss the buzz ya get off doing the crossfit WODs. Will probably throw up weekly progress pics too as I put on 8kg over the time off that I'd like to make a dent in over the 10 weeks.

                                                                03/01:

                                                                Bench: 60kg*3*10
                                                                Pull ups: 3*10
                                                                Incline bench: 40kg*3*10
                                                                Pull ups: +10kg*3*4
                                                                DB shrugs: 25kg*3*15
                                                                Tricep extension: 30kg*3*15
                                                                DB flyes: 15kg*3*10
                                                                Lat pulldown: 60kg*3*10

                                                                Comment


                                                                  04/01:

                                                                  Press: 40kg*3*10
                                                                  Chin ups: 3*10
                                                                  Squat: 60kg*3*10
                                                                  Box jumps: 80cm*3*10
                                                                  Chin ups: +10kg*3*5
                                                                  Leg press: 80kg*3*10
                                                                  Bicep curl: 25kg*3*10
                                                                  Lateral raises: 7.5kg*3*10
                                                                  Leg extensions: 3*10
                                                                  Shoulder press machine: 40kg*3*10

                                                                  Comment


                                                                    05/01:

                                                                    5km run @ 23:04.

                                                                    06/01:

                                                                    5km run @ 24:12.

                                                                    Happy enough to complete the distance both times being honest.

                                                                    Comment


                                                                      07/01:

                                                                      Murph WOD:
                                                                      1 mile run
                                                                      300 squats, 200 push ups, 100 pull ups/chin ups (alternating each set; total 20 sets of 15-10-5)
                                                                      1 mile run
                                                                      Time: 33:36

                                                                      Quite happy with that. Was a real slog but my PB is only a little under 30 mins so I expected today to take longer.

                                                                      Comment


                                                                        08/01:

                                                                        Threadmill:
                                                                        12pmh: 1 min on, 1 min off x 5
                                                                        3 min rest
                                                                        11pmh: 1 min on, 1 min off x 5
                                                                        3 min rest
                                                                        10pmh: 1 min on, 1 min off x 5

                                                                        Pull ups: 3*10

                                                                        Comment


                                                                          09/01:

                                                                          Press: 40kg*3*10
                                                                          Squat: 70kg*3*10
                                                                          Chin ups: 3*10
                                                                          Box jumps: 80cm*3*10
                                                                          Chin ups: +10kg*3*10
                                                                          Bicep curls: 20kg*3*10
                                                                          Squat jumps: 3*20
                                                                          Lat raise: 7.5kg*3*10

                                                                          Comment


                                                                            10/01:

                                                                            Bench: 65kg*3*10
                                                                            Pull ups: 3*11
                                                                            Incline bench: 60kg*3*5
                                                                            Pull ups: +10kg*3*5
                                                                            DB shrugs: 30kg*3*12
                                                                            Tricep extension: 35kg*3*10
                                                                            Lat pulldown: 75kg*3*10
                                                                            Clap push ups: 3*10

                                                                            Comment


                                                                              11/03:

                                                                              Filthy 50 (simplified):

                                                                              50 reps of each set before progressing (timed):
                                                                              50 x 60cm box jumps
                                                                              50 x jumping pull ups
                                                                              50 x 20kg kettlebell swings
                                                                              50 x walking lunges (20kg)
                                                                              50 x 20kg push press
                                                                              50 x back extensions
                                                                              50 x 9kg wallballs
                                                                              50 x burpees
                                                                              50 x sit ups
                                                                              Time: 24:55

                                                                              I swapped the knees to elbows for sit ups because I was short on time and they're always the longest set for me. Also, did not do double unders as no skipping rope.

                                                                              Comment


                                                                                Hamstrings were very tight today so just did some upper body.

                                                                                12/01:

                                                                                Bench: 75kg*3*7
                                                                                Pull ups: 3*12
                                                                                Incline bench: 50kg*3*10
                                                                                DB shrugs: 30kg*3*15
                                                                                Tricep extension: 36kg*3*10
                                                                                Lat pulldown: 75kg*3*10
                                                                                Clap push ups: 3*10
                                                                                Machine row: 70kg*3*10

                                                                                Comment


                                                                                  Originally posted by FeetMagic View Post

                                                                                  5. WOD Murph: under 31 mins. Around PB.
                                                                                  What Murph. That sounds vaguely familar

                                                                                  Comment


                                                                                    Originally posted by Mellor View Post
                                                                                    What Murph. That sounds vaguely familar
                                                                                    It's broken into a 1 mile run, 300 squats, 200 push ups, 100 pull ups and finishes with another mile run.

                                                                                    I break the BW stuff into 20 sets of 15-10-5. It's definitely a tough slog!

                                                                                    Comment


                                                                                      13/01:

                                                                                      AMRAP (20 mins):

                                                                                      5 pull ups
                                                                                      10 shoulder press (20kg)
                                                                                      15 push ups
                                                                                      20 sit ups

                                                                                      Completed 14 rounds in 20:09.

                                                                                      Comment


                                                                                        14/01:

                                                                                        6km @ 28:44

                                                                                        15/01:

                                                                                        Max pull ups: 19, 15, 13

                                                                                        Treadmill @ 12mph:
                                                                                        2 mins on, 2 mins off
                                                                                        1:45 on, 1:45 off,
                                                                                        1 min on, 1 min off
                                                                                        3 min rest
                                                                                        30 sec on, 30 sec off x 4
                                                                                        3 min rest
                                                                                        30 sec on, 30 sec off x 2

                                                                                        Comment


                                                                                          Originally posted by FeetMagic View Post
                                                                                          It's broken into a 1 mile run, 300 squats, 200 push ups, 100 pull ups and finishes with another mile run.

                                                                                          I break the BW stuff into 20 sets of 15-10-5. It's definitely a tough slog!
                                                                                          Yeah that's it. I vaguely remember doing it a few years ago.
                                                                                          Just checked the log and it was 6 years ago all the way back on page 1. Did it a few times coming in at around 42 mins, I should give it another go soonish

                                                                                          Comment


                                                                                            16/01:

                                                                                            Press: 50kg*3*5
                                                                                            Chin ups: +15kg*3*5
                                                                                            Squat: 80kg*3*7
                                                                                            Chin ups: 3*10
                                                                                            Box jumps: 80cm*3*10
                                                                                            Lat raise: 10kg*3*8
                                                                                            Bicep curls: 20kg*3*10
                                                                                            Squat jumps: 3*20
                                                                                            Leg press machine: 150lb*10, 170lb*2*10
                                                                                            Leg extensions: 110*3*10
                                                                                            1 hand shoulder press machine: 15kg*3*10

                                                                                            Comment


                                                                                              17/01:


                                                                                              Filthy 50: 50 reps of each set before progressing (timed):

                                                                                              50 x 60cm box jumps
                                                                                              50 x jumping pull ups
                                                                                              50 x 20kg kettlebell swings
                                                                                              50 x walking lunges (20kg)
                                                                                              50 x 20kg push press
                                                                                              50 x back extensions
                                                                                              50 x 9kg wallballs
                                                                                              50 x burpees
                                                                                              50 x knees to elbows
                                                                                              Time: 26:49

                                                                                              I think my PB for this is 29:47 so that was pretty surprising. Also, one of the goals ticked off.

                                                                                              Originally posted by FeetMagic View Post
                                                                                              Looking forward to getting back into a healthy routine over the coming weeks and achieving the following goals by mid-March (likely emigrating then so will reevaluate at that point):

                                                                                              4. WOD Filthy 50: under 30 mins. Around PB.

                                                                                              Comment


                                                                                                18/03:

                                                                                                4km run @ 19:05. Finding it difficult to attain the stamina even though general conditioning has improved a lot but will make sure to do the 5km next time.

                                                                                                Comment


                                                                                                  19/01:

                                                                                                  Bench: 80kg*3*5
                                                                                                  Pull ups: +15kg*3*5
                                                                                                  Incline bench: 50kg*3*10
                                                                                                  Pull ups: 3*10
                                                                                                  DB shrugs: 32.5kg*3*12
                                                                                                  Tricep extension: 36kg*3*10
                                                                                                  Lat pulldown: 80kg*3*10
                                                                                                  Close grip bench: 60kg*3*10
                                                                                                  Bent over row: 25kg*3*10

                                                                                                  Comment


                                                                                                    20/01:

                                                                                                    Leg press machine: 170lb*3*10
                                                                                                    Press: 40kg*3*10
                                                                                                    Chin ups: +15kg*3*7
                                                                                                    Squat: 70kg*3*10
                                                                                                    Chin ups: 3*10
                                                                                                    Box jumps: 80cm*3*10
                                                                                                    Arnie press: 15kg*3*10
                                                                                                    Bicep curls: 20kg*3*10

                                                                                                    Comment


                                                                                                      Feels like I'm back to patterns of old. Worked out 18 days in a row, hit the beer for the weekend and didn't exercise for 3 days! Was absolutely zapped Sunday and Monday so am going to have to take a bit more care toward the weekend sessions!

                                                                                                      24/01:

                                                                                                      Bench: 70kg*3*10
                                                                                                      Pull ups: +10kg*3*8
                                                                                                      Incline bench: 50kg*3*10
                                                                                                      Pull ups: +5kg*3*8
                                                                                                      DB shrugs: 32.5kg*3*12
                                                                                                      Tricep extension: 36kg*3*10
                                                                                                      Lat pulldown: 80kg*3*10
                                                                                                      Clap push ups: 3*10
                                                                                                      Machine row: 70kg*3*10

                                                                                                      Comment


                                                                                                        Delighted with the strength in the first 3 sets. Legs/shoulders strength is probably my session of the week. Back to HIT for a few days now.

                                                                                                        25/01:

                                                                                                        Press: 45kg*3*10
                                                                                                        Chin ups: +15kg*3*10
                                                                                                        Squat: 75kg*3*10
                                                                                                        Arnie press: 15kg*3*10
                                                                                                        Squat jumps: 3*20
                                                                                                        Bicep curls: 20kg*3*10
                                                                                                        Leg press machine: 120kg*3*10
                                                                                                        Pike push ups: 3*20

                                                                                                        Comment


                                                                                                          26/01:

                                                                                                          1 hour boxercise class

                                                                                                          27/01:

                                                                                                          Originally posted by FeetMagic View Post
                                                                                                          11/01:

                                                                                                          Filthy 50 (simplified):

                                                                                                          50 reps of each set before progressing (timed):
                                                                                                          50 x 60cm box jumps
                                                                                                          50 x jumping pull ups
                                                                                                          50 x 20kg kettlebell swings
                                                                                                          50 x walking lunges (20kg)
                                                                                                          50 x 20kg push press
                                                                                                          50 x back extensions
                                                                                                          50 x 9kg wallballs
                                                                                                          50 x burpees
                                                                                                          50 x sit ups
                                                                                                          Time: 24:55
                                                                                                          Done in 19:20... can't explain that difference!

                                                                                                          Comment


                                                                                                            28/01:

                                                                                                            Small bit of HIT hungover.

                                                                                                            29/01:

                                                                                                            Press: 55kg*3*5
                                                                                                            Chin ups: 15, 15, 13
                                                                                                            Squat: 90kg*3*5
                                                                                                            Box jumps: 95cm*2*7
                                                                                                            Pike push ups: 3*20
                                                                                                            Box jumps: 80cm*3*10
                                                                                                            Chin ups: 3*10
                                                                                                            Lateral raises: 7.5kg*3*10
                                                                                                            Lateral jumps over bench: 3*10

                                                                                                            30/01:

                                                                                                            Bench: 82.5kg*5,4, 80kg*5
                                                                                                            Pull ups: 3*15
                                                                                                            Plyo push ups: 20cm*3*10
                                                                                                            DL: 80kg*3*5
                                                                                                            CG bench: 60kg*3*10
                                                                                                            DB shrugs: 30kg*3*15
                                                                                                            Tricep extension: 36kg*3*10
                                                                                                            Lat pulldown: 80kg*3*10
                                                                                                            Dips: 3*15

                                                                                                            Comment


                                                                                                              31/01:

                                                                                                              2 mile run - 14:08

                                                                                                              Burpee box jumps @ 80cm: 3*10
                                                                                                              Burpee box jumps @ 60cm: 3*10
                                                                                                              Burpee box jumps @ 40cm: 3*10

                                                                                                              01/02:

                                                                                                              2.2 mile run - 16:17

                                                                                                              Messed around with handstands, headstands, cartwheels, core work, etc.

                                                                                                              Comment


                                                                                                                02/02:

                                                                                                                Boxercise class

                                                                                                                03/02:

                                                                                                                Press: 60kg*2, 55kg*2*5
                                                                                                                Chin ups: +20kg*2*5
                                                                                                                Squat: 95kg*2*5
                                                                                                                Press: 50kg*2*5
                                                                                                                Chin ups: +20kg*2*5
                                                                                                                Squat: 90kg*2*5
                                                                                                                Box jumps: 95cm*3*10
                                                                                                                Pike push ups: 3*20
                                                                                                                Box jumps: 80cm*3*10
                                                                                                                Chin ups: 3*10
                                                                                                                Lateral raises: 7.5kg*3*10
                                                                                                                Lateral jumps over bench: 3*10

                                                                                                                04/02:

                                                                                                                Bench: 75kg*3*9
                                                                                                                Pull ups: +15kg*8,8,6
                                                                                                                Incline DB bench: 25kg*3*10
                                                                                                                DB shrugs: 30kg*3*15
                                                                                                                Clap push ups: 3*10
                                                                                                                Lat pulldown: 80kg*3*10
                                                                                                                Dips: 3*10

                                                                                                                Comment


                                                                                                                  A 17 hour drinking session ruled out Sunday & Monday. Haven't had a normal night out in a couple of months now and these monster ones every weekend are taking their toll

                                                                                                                  07/02:

                                                                                                                  DB bench: 30kg*3*10
                                                                                                                  Pull ups: 3*15
                                                                                                                  Incline DB bench: 25kg*3*10
                                                                                                                  Pull ups: 3*10
                                                                                                                  DB shrugs: 30kg*3*15
                                                                                                                  Clap push ups: 3*10
                                                                                                                  Dips: 3*15
                                                                                                                  Row machine: 70kg*3*10
                                                                                                                  Tri pulldown: 40kg*3*10

                                                                                                                  08/02:

                                                                                                                  Press: 50kg*3*8
                                                                                                                  Chin ups: +15kg*3*8
                                                                                                                  Squat: 85kg*3*8
                                                                                                                  Pike push ups: 3*20
                                                                                                                  Box jumps: 80cm*3*10
                                                                                                                  Chin ups: 3*10
                                                                                                                  Bicep curls: 20kg*3*10

                                                                                                                  Comment


                                                                                                                    Another weekend of destruction

                                                                                                                    09/02:

                                                                                                                    5km run @ 22:27. Very happy with this. Was struggling with 5kms since got back into training this year but a break from them did me good. This was comfortable enough so I'll aim for sub 22 with the next. Goal is sub 20 this year but realising that means 20 mins on the threadmill @ 15km/hr makes me contemplate the realism of it - I'd be happy to be consistently sub 21 in the latter part of the year if I'm doing 2 or 3 of them a month.

                                                                                                                    14/02:

                                                                                                                    Press: 40kg*5*10
                                                                                                                    Chin ups: 5*10
                                                                                                                    Squat: 70kg*5*10
                                                                                                                    DB front raises: 7.5kg*3*10
                                                                                                                    Lateral jumps over bench: 3*12
                                                                                                                    Bicep curls: 20kg*3*10
                                                                                                                    Squat jumps: 3*20

                                                                                                                    Comment


                                                                                                                      15/02:

                                                                                                                      15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 (reps for time):
                                                                                                                      Bench: 50kg
                                                                                                                      Pull ups: BW
                                                                                                                      Time: 14:07 (02:05 faster than last attempt)

                                                                                                                      DB shrugs: 30kg*3*15
                                                                                                                      Clap push ups: 3*10
                                                                                                                      Lat pulldown: 80kg*3*10
                                                                                                                      Dips: 3*10
                                                                                                                      Tri pulldown: 35kg*3*10

                                                                                                                      16/02:

                                                                                                                      Filthy 50 (simplified):

                                                                                                                      50 reps of each set before progressing (timed):
                                                                                                                      50 x 60cm box jumps
                                                                                                                      50 x jumping pull ups
                                                                                                                      50 x 20kg kettlebell swings
                                                                                                                      50 x walking lunges (20kg)
                                                                                                                      50 x 20kg push press
                                                                                                                      50 x back extensions
                                                                                                                      50 x 9kg wallballs
                                                                                                                      50 x burpees
                                                                                                                      50 x sit ups
                                                                                                                      Time: 22:20 (3:02 slower than last attempt)


                                                                                                                      1 hour boxercise class

                                                                                                                      17/02:

                                                                                                                      3.5km run @ 14km/hr pace. Hoped to do the 5km but gassed out. Will try next time around 13.7km/hr pace.

                                                                                                                      2.5km run (untimed)

                                                                                                                      18/02:

                                                                                                                      1 hour HIT class

                                                                                                                      20/02:

                                                                                                                      Bench: 82.5kg*3*5
                                                                                                                      Pull ups: +10kg*3*10
                                                                                                                      Dips: 3*10
                                                                                                                      Row machine: 70kg*3*10
                                                                                                                      DB shrugs: 30kg*3*10
                                                                                                                      Clap push ups: 3*10
                                                                                                                      Lat pulldown: 75kg*3*10
                                                                                                                      Close grip bench: 60kg*3*10

                                                                                                                      Comment


                                                                                                                        I just noticed out similar our running is at the moment,

                                                                                                                        Originally posted by FeetMagic
                                                                                                                        05/01:
                                                                                                                        5km run @ 23:04.

                                                                                                                        06/01:
                                                                                                                        5km run @ 24:12.
                                                                                                                        Originally posted by FeetMagic View Post
                                                                                                                        09/02:
                                                                                                                        5km run @ 22:27. .
                                                                                                                        Originally posted by FeetMagic View Post

                                                                                                                        3.5km run @ 14km/hr pace. Hoped to do the 5km but gassed out. Will try next time around 13.7km/hr pace.
                                                                                                                        2.5km run (untimed)
                                                                                                                        Originally posted by Mellor View Post
                                                                                                                        Time was 24m01s (5km)
                                                                                                                        Originally posted by Mellor View Post
                                                                                                                        Another 5km yesterday
                                                                                                                        Time: 23m20s
                                                                                                                        Originally posted by Mellor View Post
                                                                                                                        5km Run
                                                                                                                        Time: 22m45s

                                                                                                                        You should cross post in the running thread as you hit a new PR. Looks like your in the lead by 18 seconds

                                                                                                                        Comment


                                                                                                                          21/02:

                                                                                                                          Decided to go do 2 sets rather than 3 and get more exercises in:

                                                                                                                          Press: 50kg*2*8
                                                                                                                          Chin ups: +15kg*2*10
                                                                                                                          Squat: 80kg*2*8
                                                                                                                          Box jumps: 92.5cm*2*10
                                                                                                                          Vertical raises: 20kg*2*20
                                                                                                                          Arnie press: 15kg*2*10
                                                                                                                          Lateral jumps over bench: 2*12
                                                                                                                          Bicep curls: 20kg*2*10
                                                                                                                          Squat jumps: 2*20
                                                                                                                          Walking lunges: 15kg DBs*2*20
                                                                                                                          Pike push ups: 2*20

                                                                                                                          Originally posted by Mellor View Post
                                                                                                                          I just noticed out similar our running is at the moment,

                                                                                                                          You should cross post in the running thread as you hit a new PR. Looks like your in the lead by 18 seconds
                                                                                                                          I had noticed that We both have the sub 20 goal but I'll be happy enough to get to sub 21 this year. Do you keep a steady pace on the threadmill or mix it up? I usually start around 12.5km and work my way up but going to trial a consistent pace for the next few.

                                                                                                                          Comment

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