On a spin exercise bike
Sounds a little gay, but it was quite a nice change to running in the morning slipping and sliding on the frost.
Ians MT and PL log-2
- Thread starter Ian Coe
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On a spin exercise bike
Sounds a little gay, but it was quite a nice change to running in the morning slipping and sliding on the frost.
F
Fozzy1
Guest
Ｉ　did them like the second guy, with the knee touching the ground. Maybe you just need to get used to them.
so what people sit in a group and ride together?
~Foz
so what people sit in a group and ride together?
~Foz
Maybe
It might be just a technique thing.
You one legged squatted 64kg total? Impressive. My lower body strength work has gone to shit I'm afraid.
Pretty much, but there is a gym trainer who's running it and calling out sprints, hill climbs etc
It might be just a technique thing.
You one legged squatted 64kg total? Impressive. My lower body strength work has gone to shit I'm afraid.
Pretty much, but there is a gym trainer who's running it and calling out sprints, hill climbs etc
F
Fozzy1
Guest
yeah, I did that for ummm, 5-7 reps at the time. I was big into bulg squats for a while, then I busted my knee and had surgery lol.
Atleast you still run like a beast man. I don't last long running anymore, can't find my grove to run 3-4 times a week if I am squatting 3x a week :-(
~Foz
Atleast you still run like a beast man. I don't last long running anymore, can't find my grove to run 3-4 times a week if I am squatting 3x a week :-(
~Foz
Ah. I need to get back into the squatting and lower body work...hell, any lifting.
Run like a beast? I think not.
I haven't been doing that much running really, I think I've run 3 times in the last 5 weeks. That first one 5 weeks ago was for the lactate test and that hurt my foot, so I ran 2 weeks ago to test it out and did the two 4 1/2 milers in the last 3 days (right hip isn't happy about that one).
I'm going to start some fast 3 milers and interval work sessions along with other stuff.
edit- I'm probably going to run 5-7 milers once every 2 weeks, the other times will be shorter runs or interval work, and they will be probably only be twice a week.
I did want to gym it yesterday, but cycled there and it was shut
30/12/2008
PL
5 min row to warm up
SOHP
Some **** was in the squat rack, so I had to clean the weight in order to train.
8@40
8@50
8@55
8@60
3@65- the rack was free by this point.
Front squat
8@40
8@50
8@60
8@70
4@80
2@85
Getting towards the end it was more of a core issue then weak legs. That said, I was feeling more and more comfortable squatting and re adjusted my hands after the 2nd set. Each rep was rock bottom, the only limiting factor was my thighs were pushed up againstmy calfs. I don't feel that comfortable with back squatting.
2 sets of 5 lower ROM standing ab roll outs
PL
5 min row to warm up
SOHP
Some **** was in the squat rack, so I had to clean the weight in order to train.
8@40
8@50
8@55
8@60
3@65- the rack was free by this point.
Front squat
8@40
8@50
8@60
8@70
4@80
2@85
Getting towards the end it was more of a core issue then weak legs. That said, I was feeling more and more comfortable squatting and re adjusted my hands after the 2nd set. Each rep was rock bottom, the only limiting factor was my thighs were pushed up againstmy calfs. I don't feel that comfortable with back squatting.
2 sets of 5 lower ROM standing ab roll outs
02/01/09
Cardio
40 min rowing, level 9 for 30 min and level 10 for the last 10.
I did a few sprint during it, 10 fast hard pulls, while the last 30s was hard pulling till the end.
HR averaged 154, but also got to 173
Cardio
40 min rowing, level 9 for 30 min and level 10 for the last 10.
I did a few sprint during it, 10 fast hard pulls, while the last 30s was hard pulling till the end.
HR averaged 154, but also got to 173
04/01/09
Cardio
5 min row to warm up, it's fecking cold out.
3 sets, 2 min, 1 rest of
15 full burpees (press up and jump)
10 db clean and press
10 swing
DB used 14 kg
Until the last set, I finished 1 cycle through of each plus about 2 or 3 burpees on the end. The final st I got to 9 swings, but finished off the 10th about 2 s after the time.
I did consider doing some clean and presses for time, but did 3 hard and that didn't feel too good, so I just did 3 sets of 5, the first was normal clean and press, the last two sets were cleaning the 40lg directly to overhead.
35 sit ups.
Cycle and stretch
Short I know.
Cardio
5 min row to warm up, it's fecking cold out.
3 sets, 2 min, 1 rest of
15 full burpees (press up and jump)
10 db clean and press
10 swing
DB used 14 kg
Until the last set, I finished 1 cycle through of each plus about 2 or 3 burpees on the end. The final st I got to 9 swings, but finished off the 10th about 2 s after the time.
I did consider doing some clean and presses for time, but did 3 hard and that didn't feel too good, so I just did 3 sets of 5, the first was normal clean and press, the last two sets were cleaning the 40lg directly to overhead.
35 sit ups.
Cycle and stretch
Short I know.
05/01/2009
Cardio
Run, don't know how far or how fast. Need to get back into the running, but slipping and sliding so mught take it slow until the weather starts getting better.
This morning, snow under foot, snow coming down, dark. Lovely
On a side note- I skidded twice driving into work and skidded into the hedge by work.
Cardio
Run, don't know how far or how fast. Need to get back into the running, but slipping and sliding so mught take it slow until the weather starts getting better.
This morning, snow under foot, snow coming down, dark. Lovely
On a side note- I skidded twice driving into work and skidded into the hedge by work.
06/01/2009
Lifting
5 min cycle because it was fucking cold out and I walked in shorts, a shirt and a hoody.
Front squat
8@40
8@60
8@70
8@80- that was tough. I know its not a lot of weight, but every rep was until elbows touched knees.
Went for a triple at 90, drop down and just couldn't engage on the first rep so dropped it. I feel a lot more comfortable dumping the bar and pushing it a lot more with front squats because dumping the bar is easy and if form goes, there's only so much you can do before you have to dump, therefore less likely of injury.
30 min up to this point
Bulgarian split squat
10@8 for 2 sets, both legs
It was shaky going. My balance isn't good from the looks of it.
Limited ROM roll outs from standing
3 sets of 8. Towards the end of the sets I was moving out a bit so the last rep was nearer to normal ROM.
Did some conditioning
10 swings with a 14kg DB, both arms, then 10 full burpees (with push up and slight jump. Legs were tired).
2 sets back to back.
edit- going for a run after work tonight with the gf. Did it on thursday gone, but didn't mention it because other then a slow jog for 2-3 miles, it was nothing special. She is UNFIT (like asthma attack if running at 7 mph unfit).
edit 2- evening run with the gf. About 3-4 miles. Not constant jogging and even then, pretty fucking slow.
Lifting
5 min cycle because it was fucking cold out and I walked in shorts, a shirt and a hoody.
Front squat
8@40
8@60
8@70
8@80- that was tough. I know its not a lot of weight, but every rep was until elbows touched knees.
Went for a triple at 90, drop down and just couldn't engage on the first rep so dropped it. I feel a lot more comfortable dumping the bar and pushing it a lot more with front squats because dumping the bar is easy and if form goes, there's only so much you can do before you have to dump, therefore less likely of injury.
30 min up to this point
Bulgarian split squat
10@8 for 2 sets, both legs
It was shaky going. My balance isn't good from the looks of it.
Limited ROM roll outs from standing
3 sets of 8. Towards the end of the sets I was moving out a bit so the last rep was nearer to normal ROM.
Did some conditioning
10 swings with a 14kg DB, both arms, then 10 full burpees (with push up and slight jump. Legs were tired).
2 sets back to back.
edit- going for a run after work tonight with the gf. Did it on thursday gone, but didn't mention it because other then a slow jog for 2-3 miles, it was nothing special. She is UNFIT (like asthma attack if running at 7 mph unfit).
edit 2- evening run with the gf. About 3-4 miles. Not constant jogging and even then, pretty fucking slow.
07/01/2009
MT
Hard work, fun
Normal set up, calesthetic work at the end.
Didn't gas as much as I thought I was going to.
Might have the 8th off (today). I skipped am training, debating whether I should do a run tonight or not. Going weight lifting on the 9th and a run with the gf on saturday.
Not really sure.
My right hip is aching from the kicks yesterday, maybe I should get a ligth sweat on and stretch out. We'll see. I have a tendancy to go overboard quite soon and burn out (impatient), so maybe I should larn from my mistakes.
MT
Hard work, fun
Normal set up, calesthetic work at the end.
Didn't gas as much as I thought I was going to.
Might have the 8th off (today). I skipped am training, debating whether I should do a run tonight or not. Going weight lifting on the 9th and a run with the gf on saturday.
Not really sure.
My right hip is aching from the kicks yesterday, maybe I should get a ligth sweat on and stretch out. We'll see. I have a tendancy to go overboard quite soon and burn out (impatient), so maybe I should larn from my mistakes.
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Is your bird new to running? If so, how'd you get her to start doing it in arse-numbing weather like this? I'd like to get mine into the LSD but figured I'd better wait til spring (working towards regular grappling first though).
LOL
I would say new to any form of exercise mate. I've given her asthma attacks through sex, so she's needs the work.
Personally I love running in the cold and horrible conditions. She moaned a bit, but she quite enjoyed it when she warmed up. I think it was only -5 or -6 without wind chill, so it's not that bad.
I was only wearing a t shirt and a pair of swimming shorts (my usual running attire).
10/01/2009
Had 2 days off because I felt exhausted. That said on the 9th I went out drinking, so this is hung over
Cycling warm up
OHP
8@40
8@50- struggle
8@55-stuggle
I wanted to get [email protected] pb, but after the 55 I knew it wasn't going to happen
3@60- felt like I could get maybe one more, but considering last week I got 8@60, thats not good.
3@62,5
3@65
DL
8@60
6@100
6@110
6@120
3 sets of partial ROM standing roll outs. The sets before were 7 and 8, the last sets was 4 from standing, then I had to do 5 from kneeling position because I was starting to sag.
Conditioning
10 db swings with 16kg both hands
15 full burpees
5 pull ups
10 swings
15 burpees, full
5 pulls ups
10swings
20 burpees, some with press up and jump, some not
no pull ups
10 swings
20 burpees, 4 sets of 5 with jump (I wanted 20 full continuous, but too fucked. I think 5 of those were without the press up portion).
5 pull ups
Felt fucked
I wanted to do it continuously in less then 15 minutes, I was on track until part way through the 2nd set. In the end I finished in sub 20 minutes.
Those burpees are fucking tiring.
Need to go for a run on the 11th (today)
Had 2 days off because I felt exhausted. That said on the 9th I went out drinking, so this is hung over
Cycling warm up
OHP
8@40
8@50- struggle
8@55-stuggle
I wanted to get [email protected] pb, but after the 55 I knew it wasn't going to happen
3@60- felt like I could get maybe one more, but considering last week I got 8@60, thats not good.
3@62,5
3@65
DL
8@60
6@100
6@110
6@120
3 sets of partial ROM standing roll outs. The sets before were 7 and 8, the last sets was 4 from standing, then I had to do 5 from kneeling position because I was starting to sag.
Conditioning
10 db swings with 16kg both hands
15 full burpees
5 pull ups
10 swings
15 burpees, full
5 pulls ups
10swings
20 burpees, some with press up and jump, some not
no pull ups
10 swings
20 burpees, 4 sets of 5 with jump (I wanted 20 full continuous, but too fucked. I think 5 of those were without the press up portion).
5 pull ups
Felt fucked
I wanted to do it continuously in less then 15 minutes, I was on track until part way through the 2nd set. In the end I finished in sub 20 minutes.
Those burpees are fucking tiring.
Need to go for a run on the 11th (today)
11/01/2009
Run
Light run, forerunner said 3.59 miles in 27 and a bit minutes.
Just a relaxing run. Almost didn't do it because felt drained from the day before.
I was supposed to train this morning, but the gf ended up coming over for sympathy because she's fucking ill and I didn't get much sleep. Fucks sake
Going to have to run or do burpee intervals tonight before work dinner. I might run though, I need more miles in my legs and londons not a bad place to run.
Run
Light run, forerunner said 3.59 miles in 27 and a bit minutes.
Just a relaxing run. Almost didn't do it because felt drained from the day before.
I was supposed to train this morning, but the gf ended up coming over for sympathy because she's fucking ill and I didn't get much sleep. Fucks sake
Going to have to run or do burpee intervals tonight before work dinner. I might run though, I need more miles in my legs and londons not a bad place to run.
14/01/2009
Lifting
5 min cycle to warm up
FQ
8@40
8@60
8@75
[email protected] Paused after the first one because of a **** walking behind me and that threw out of the reps, but baring it taking longer then I wanted with standing rests for 2-3 seconds between some reps, and it almost being dumped towards the end (wrists hurty), it went ok. Fuck me I get a very large ROM on these.
2@90- just to see how fatiqued I was. Quite a bit is the answer.
Bulgarian splt squats
3 sets of 8 @10kg (2 10kg DB)
3 sets of partial standing ROM ab roll outs. 8 reps each
Last set was from kneeling position.
The ROM was greater then usual.
Conditioning
Swings-20 reps of each hand @ 20kg
10 full range explosive burpees
Swings-20 reps @20kg
10 full range burpees with press up and high jump (as other set)
Almost passed out. The first set was 3 sets of 10 and had to have a quick breather prior to the last set.
Burpees in theory was going to be 15-20 reps, but fatiqued
Next swing set was each set of 10 individually.
Last burpee set was painful.
edit-
Just been reminded of something and a reminder as to why I hate using the gym in the evening.
CURL MONKEYS, EVERYWHERE
Fuck me I was having a break before my last squat set and a guy when my back was turned started taking a weight off the other side. I couldn't hear him with my mp3 player on, so I turn around and he's about to take it off. I look at him, stare because I didn't think someone would ever do that to me, he asks am I using it and I say yeah. He apologises and puts it back. He then turns around and gets one within arm reach on the smith machine.
He then does like 8 reps in the smith machine OHP and then fucks off.
Also, I was doing split squats in bwteen the smith machine and the squat rack. Someone gets into the rack and sets it up. I ask if he wants me to move because there is nothing worse then someone being in your way when you're trying to train (about 5 people had walked near me when squatting or gotten too close for comfort). He thanks me and then proceeds to curl in the fucking squat rack.
I move my bench back and get in his fucking way then. He goes soon afterwards.
Lifting
5 min cycle to warm up
FQ
8@40
8@60
8@75
[email protected] Paused after the first one because of a **** walking behind me and that threw out of the reps, but baring it taking longer then I wanted with standing rests for 2-3 seconds between some reps, and it almost being dumped towards the end (wrists hurty), it went ok. Fuck me I get a very large ROM on these.
2@90- just to see how fatiqued I was. Quite a bit is the answer.
Bulgarian splt squats
3 sets of 8 @10kg (2 10kg DB)
3 sets of partial standing ROM ab roll outs. 8 reps each
Last set was from kneeling position.
The ROM was greater then usual.
Conditioning
Swings-20 reps of each hand @ 20kg
10 full range explosive burpees
Swings-20 reps @20kg
10 full range burpees with press up and high jump (as other set)
Almost passed out. The first set was 3 sets of 10 and had to have a quick breather prior to the last set.
Burpees in theory was going to be 15-20 reps, but fatiqued
Next swing set was each set of 10 individually.
Last burpee set was painful.
edit-
Just been reminded of something and a reminder as to why I hate using the gym in the evening.
CURL MONKEYS, EVERYWHERE
Fuck me I was having a break before my last squat set and a guy when my back was turned started taking a weight off the other side. I couldn't hear him with my mp3 player on, so I turn around and he's about to take it off. I look at him, stare because I didn't think someone would ever do that to me, he asks am I using it and I say yeah. He apologises and puts it back. He then turns around and gets one within arm reach on the smith machine.
He then does like 8 reps in the smith machine OHP and then fucks off.
Also, I was doing split squats in bwteen the smith machine and the squat rack. Someone gets into the rack and sets it up. I ask if he wants me to move because there is nothing worse then someone being in your way when you're trying to train (about 5 people had walked near me when squatting or gotten too close for comfort). He thanks me and then proceeds to curl in the fucking squat rack.
I move my bench back and get in his fucking way then. He goes soon afterwards.
16/01/2009
400's
I thought I should finally start doing some 400's. I thought doing these would be good, tnen I could go and do some circuits at the gym. I didn't get to the gym
Run to warm up. Maybe a mile at 7 1/2 mile pace, verging on 6 min 20 here and there.
Using a plan from T nation, I did 4 400m sprints with 90s rest
First lap - 1min 19
2nd - 1 min 24
3rd - 1 min 26
4th - 1 min 37. I was too busy looking at the count down on the forerunner, such was the state of my legs. I fooled myself into thinking I was done at one point so after a inital hard push towards the 'end' I looked an still had 300ft left.
It counts down the last 500ft, so atleast I know that now (I knew that from the first lap, but fuck me my legs and inner thigh was feeling strained by the 2nd lap).
I'm going to try and do 1-2 400 sessions a week, building up and deloading following the running man article. I've started on the 2nd week of average shape, sol that in many months time, I might get to 9 400's with 60s rest. Fuck me it's going to hurt to try and get to that I think.
I'll see how fast paced running and weights along with thai training, RT style work outs and the army fizz work out.
edit- I may need to start eating more.
edit 2- I did 1.5 miles non stop in 8 min 49 last year by running 3 and a bit miles hard consistantly. I guess by going back to that and doing 400's with the sprints my running should get back to a decent level sharpish
400's
I thought I should finally start doing some 400's. I thought doing these would be good, tnen I could go and do some circuits at the gym. I didn't get to the gym
Run to warm up. Maybe a mile at 7 1/2 mile pace, verging on 6 min 20 here and there.
Using a plan from T nation, I did 4 400m sprints with 90s rest
First lap - 1min 19
2nd - 1 min 24
3rd - 1 min 26
4th - 1 min 37. I was too busy looking at the count down on the forerunner, such was the state of my legs. I fooled myself into thinking I was done at one point so after a inital hard push towards the 'end' I looked an still had 300ft left.
It counts down the last 500ft, so atleast I know that now (I knew that from the first lap, but fuck me my legs and inner thigh was feeling strained by the 2nd lap).
I'm going to try and do 1-2 400 sessions a week, building up and deloading following the running man article. I've started on the 2nd week of average shape, sol that in many months time, I might get to 9 400's with 60s rest. Fuck me it's going to hurt to try and get to that I think.
I'll see how fast paced running and weights along with thai training, RT style work outs and the army fizz work out.
edit- I may need to start eating more.
edit 2- I did 1.5 miles non stop in 8 min 49 last year by running 3 and a bit miles hard consistantly. I guess by going back to that and doing 400's with the sprints my running should get back to a decent level sharpish
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LOL, nice move.
Hey, I've been wondering something lately. Why does it seem so difficult to get into the British military? It seems for a country at war they would want as many fit and educated people as they could get. But you and Smashius seem to have been trying for ages to get in. Is it because of injuries or is it really a tough processes to get approved for the army there?
F
