7 pull ups, 10 jumping squats, 6 chin ups, 15 alternating lunges, 12 narrow clap push ups, 10 box jumps, 10 diamond push ups... 15 sec rest, 1.5 min after set x 4
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Get healthy and fit of course
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Today:
5km run/walk to & from gym
Bench: 65kg x 10 x 3
DL: 60kgx5, 90kgx3, 110kgx2, 140kgx1 (PB)
Incline bench: 50kg x 10 x 3 (think I'm capable of 55-60)
Bent over row: 28kg x 10 x 3
Pull ups: +5kg x 6, 6, 4
Wide chest press: 14kg x 10 x 3
Pleased with the DL. I'd like to be able to do 2x BW, unfortunately my diet couldn't have been worse the past 10 days, packing away 3000+ calories a night of sugary shite At 78kg atm so hopefully can hit 75kg and 150kg DL in the coming month.
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Haven't updated this in a while. I ended up doing my back in at the next gym session I had attempting to DL 150kg. It's a recurrence of an injury I had before and is nearly back to normal. I've said it a thousand times but when I do get back in the gym I'll devote a lot more time to technique on these lifts and also mobility work/stretching.
Anyway, I've been back training a week or so but am focusing only on cardio atm with a view to competing in a half tri in just under a month's time (albeit highly dependant on my swimming improving dramatically). Also, back to healthy eating to cut some of the weight I piled on the past two months. Training so far has been overly focused on running but swimming will take priority from here on in.
08/08/2013 3km run
09/08/2013 11km cycle, 2km run
10/08/2013 11km cycle, 3.2km run
11/08/2013 5km run
12/08/2013 6.5km run
13/08/2013 5.5km run (~25mins), 750m swim (7 lengths, 8, 5, 5, 5)
14/08/2013 5km run
15/08/2013 5.6km run
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16/08/2013 3km slow run, 500m swim
17/08/2013 5.5km run, 750m swim
Just been working on technique primarily with the swimming. I know what I'm doing wrong and what I need to be doing so that's fine. Just a matter of whether or not I can build up the fitness to complete 750m safely in the next 3 weeks.
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23/08/2013 Light gym session, 5km treadmill (20:52)
Mixed bag today. Was disappointed to weigh in at 79.8kg but just shows that a lot of exercise can't outdo a bad diet as I was roughly the same weight when I started training 2 weeks ago. On the other hand, that's a PB by a long way for me. I think previous PB would've been around 22 mins a year ago so I was very surprised with the time I achieved and think I can get it sub 20 mins by the time of the tri (4 weeks now).
I'll put some realistic goals to reach by the time the tri comes around:
Weight - 74kg
750m swim - 18 mins
20km cycle - 40 mins
5km cycle - 20 mins
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Originally posted by FeetMagic View PostGot my first sprint triathlon done yesterday. It was quite enjoyable, nice course and good weather. Overall I could've done better especially with swim and transitions (should've listened to Emmet) but happy to get sub 1:40 anyway. Times were:Turning millions into thousands
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Originally posted by FeetMagic View PostGot my first sprint triathlon done yesterday. It was quite enjoyable, nice course and good weather. Overall I could've done better especially with swim and transitions (should've listened to Emmet) but happy to get sub 1:40 anyway. Times were:This may or may not be an original thought of my own.
All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
The author is not liable for any issue arising from the platitudinous nature of this post.
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Originally posted by FeetMagic View PostGot my first sprint triathlon done yesterday. It was quite enjoyable, nice course and good weather. Overall I could've done better especially with swim and transitions (should've listened to Emmet) but happy to get sub 1:40 anyway. Times were:
Congrats.
Whats next? another sprint, push the distance or something else.
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Originally posted by FeetMagic View PostGot my first sprint triathlon done yesterday. It was quite enjoyable, nice course and good weather. Overall I could've done better especially with swim and transitions (should've listened to Emmet) but happy to get sub 1:40 anyway. Times were:
Still getting annoyed looking at my T1, think it was the 8 slowest of 500 odd people relative to the swim length. Absolutely poisoned my time!
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Originally posted by Emmet View Postnice one, what were the distances?
Still getting annoyed looking at my T1, think it was the 8 slowest of 500 odd people relative to the swim length. Absolutely poisoned my time!
Originally posted by Mellor View PostI've no idea the cycle time compares but the swim opener looks decent and a sub 25 5m is good after 70+mins of exertion.
Congrats.
Whats next? another sprint, push the distance or something else.
Triathlon season is over now until early next year but I'm pretty sure I'll do a couple more sprints then. I don't really have the desire to devote all my training toward completing a full one. Instead, I'm planning on doing 3 x bulking/lifting sessions, 1 x conditioning, 1 x swim and 1 x run/cycle each week for the coming months and will be taking part in a couple of the adventure runs, probably Turf Warrior and Runamuck.
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First session down and it was pretty disappointing but it has been a few months at this stage.
Chest/Triceps:
Bench Press: 55kg x 10 x 3
Incline bench press: Failed to get 10 at 50kg, 45kg, 40kg, 35kg and 30kg all on Smith machine (no adjustable bench for barbell). This was incredibly frustrating, just kept hitting wall after 7 or 8. Wasn't sure on bench position and obviously should've started lower; same can be said for most of the exercises so I'll keep that in mind for next sessions.
DB flyes: 12.5kg x 10 x 3
Skullcrushers: 15kg DB x 10, EZ curl + 10kg x 10 x 2. First time doing these and didn't feel comfortable at any stage so will probably use a different isolation exercise next week.
Tricep extension: 20kg x 10, 10, 9
Dips: BW x 9, 6. Again, hugely disappointing but arms were jelly at this stage.
Diet today was big bowl of porridge, almond flakes, banana, 3 slices of rye bread, large tin of tuna, cheese, protein shake, chicken fillet, potato & veg. Pretty sure there's too many carbs there. I'll work out estimates later.Last edited by FeetMagic; 01-10-13, 13:13.
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Originally posted by FeetMagic View Post
Diet today was big bowl of porridge, almond flakes, banana, 3 slices of rye bread, large tin of tuna, cheese, protein shake, chicken fillet, potato & veg. Pretty sure there's too many carbs there. I'll work out estimates later.
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Legs/Shoulders:
DB Shoulder Press: 15kg x 10 x 3
Squat: 40kg x 10 x 3
Leg Press: 100kg x 10 x 3
Leg Extension: 45kg x 10 x 3
Calf Raises: 60kg x 10 x 3
DB Lunges: 12.5kg x 10 x 2
Seated DB Lateral Raises: 5kg x 10 x 3
Decent session. Said I'd give squats another look at low weights. Did them at side angle so I could see back movement and unfortunately my back still rounds near the bottom of the movement. I don't even go that deep so I don't see the point, really, in squatting to the point before it rounds. Does anyone know if this a major issue? All I know is I got injured before squatting heavy weights and someone pointed out the rounded back weeks/months later so I presumed the two were correlated.
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Chest high. You'll need to drill the movement before you load the weight.
Looking in a mirror will affect you negatively, record yourself squatting an empty bar. Then load up a little and record again.
Note the errors and go back to basics.
Look at "So you think you can Squat" on youtube (Dave Tate)
(forgot to ask you, did you do your tri in a trisuit or just normal gear?)
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Where do you train? Ill go through it with you if you want some day.This may or may not be an original thought of my own.
All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
The author is not liable for any issue arising from the platitudinous nature of this post.
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Originally posted by Emmet View Post(forgot to ask you, did you do your tri in a trisuit or just normal gear?)
Originally posted by Theresa View PostWhere do you train? Ill go through it with you if you want some day.
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Happy with today's session, felt like I could've gone higher on most of the exercises.
Legs/Shoulders:
Squat: 50kg x 10 x 3
Leg Press: 110kg x 10 x 3
Leg Extension: 50kg x 10 x 3
Calf Raises: 70kg SM x 10 x 2 ... the step up thing didn't feel fully secure and don't really like this exercise or find it too taxing so I'll switch to something else.
Shoulder Press: 17.5kg x 10, 10, 9
Seated lateral raises: 5kg x 10 x 3
Lunges: 15kg x 10 x 2
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16/10/2013 10km easy cycle
17/10/2013 Small bit of HIIT (4 hill sprints, 20 push ups x 2), seas swim
Chest/Tris:
Bench Press: 60kg x 10, 10, 8
Incline DB press: 17.5kg x 9 x 3
DB flyes: 17.5kg x 10 x 3
Skullcrushers: EZ+12.5kg x 10 x 3
Decline DB press: 15kg x 10 x 3
Tri Extension: 30kg x 9, 25kg x 10 x 2
Dips: 10, 9
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On antibiotics atm so will just be taking it easy for the next week, probably try swim most days. Will check weight/measurements on Thurs to see 1 month progress & think I'll stick to current program for another month but need to try and get much more conditioning work in.
21/10/2013 Rest
22/10/2013 1km swim
23/10/2013 Rest
24/10/2013 750m swim
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27/10/2013 1km swim
28/10/2013 Rest
29/10/2013 750m swim
30/10/2013 Rowing Conditioning: 500m x 1min rest x 3 (1:41:2, 1:42:7, 1:48:9), 150m x 1min rest x 5 (29.1, 28.8, 29.3, 29.6, 30.0), 200m swim
Had a read through some of this log earlier to find Mellor's rowing workouts, my god some of the content is hilarious on my part. This one was a beaut:
Originally posted by FeetMagic View PostDiet:
11 weetabix w 1 litre of milk (1700 kcals)
3 pork chops w brocolli & white sauce (700 kcals)
1 protein shake (250 kcals)Last edited by FeetMagic; 30-10-13, 14:21.
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1 month progress below. I don't feel that I've put on much fat so the majority of the weight gain looks to be muscle. Pretty much same story for the next month but will actually make sure I do 1 conditioning day a week and try tighten the diet on non-lifting days.
Originally posted by FeetMagic View PostMeasurements that I'll be using as a guide to progress:
Weight = 78.4 79.8
Left Leg = 54cm 57cm
Right Leg = 55cm 57cm
Waist = 81cm 83cm
Chest = 97cm 101cm
Right arm = 32 cm 33cm
Left arm = 31cm 33cm
Will check monthly.
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Originally posted by FeetMagic View PostNice conditioning set up for tomorrow:
150m row, 30 second rest x 10 (splits under 35 seconds)
3 min rest
150m row, 45 second rest x 10 (splits under 33 seconds)
5 min rest
150m row, 60 second rest x 10 (splits under 31 seconds) All were under 30 secs
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Originally posted by Mellor View Post5) 4min row/3min rest/2min row/30sec rest/1min row/3mins rest/2min row/30sec rest/4min row. Total time works out at 20mins (13mins work/7mins rest)
Record total distance.
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