Selection

[SomeOldDog]

It's a month and a day since hernia surgery. Just getting it back (hopefully).

AM Cardio

Warm up: 10mins on stationary bike
Run: 4 miles, very easy pace

This was much easier than expected, so decided to go again after work.

PM Cardio

Warm up: jog 1 mile, easy pace
Run: 3 miles, 24mins
Beasting: sprint up 5 storeys of stairs (x4)
Stretch: mostly lower body, probably 5mins

Felt pretty good. I started to run at a faster pace toward the end of the second run and felt it was too soon to do that.

[PikeKing]

selection?

for what?

[Narc]

Good to see you're back at it, dude. Think there'll ever come a time when the iron calls you back?

[SomeOldDog]

P: I'm training with a friend towards a fitness event. It was the first thing that came to mind given that I'm read a book about SAS Fitness (Fighting Fit, Adrian Wheale).

N: I enjoy a good session and now and again play about with weights.. Mostly high volume low weight though.

[ATZ]

Rob?

[plateau2]

How did you do the hernia OldDog?

[Narc]

I meant a return to PL, to milk and fish six times a day etc etc.

[JonnyJames]

Rob?

I meant a return to PL, to milk and fish six times a day etc etc.

I guess it is, going by what you and Alex were saying.

[SomeOldDog]

I don't think a return to power lifting training is on the cards. I don't drink so much milk anymore, as I'm not sure that amount of sugar is good for me. I do like fish, but again I can't see me easting like a ton a day or whatever. I'm hitting the shakes this time.

I got a hernia squatting in my local gym. It was quite a while ago, 2005 I think, or maybe 2006.

[plateau2]

I got a hernia squatting in my local gym. It was quite a while ago, 2005 I think, or maybe 2006.

Can I enquire why you got the surgery recently, rather than when you injured yourself?
How is the rehab going, is it still painful?

[SomeOldDog]

Can I enquire why you got the surgery recently, rather than when you injured yourself?
How is the rehab going, is it still painful?

I just never really did anything about it. I got serious at work and lost interest in training with weights for a long time. Now and again I'd pick up weight training but never for very long. And it didn't bother me all that much when playing the sports I love.

However, I'm trying to get serious with my fitness now though, and so thought that Christmas time was as good a time as any, since I'd be off work anyway. In fact, sitting about all day for a week or so gave me the time to finish my MBA dissertation, which if I'd been fit and well (=working) I probably wouldn't have made time for and would be panicking about right now!!

Rehab is good and I feel better by the day. I have to say I was a little taken aback by the size of the wound for 'keyhole' surgery, but then I had nothing to compare with. It is still sore if I apply pressure and has developed what I can best describe as a kind of lumpy ridge under the skin. But, if I can run and do some circuit training now, in a few more weeks I should be 100%.

If any one is interested, about 6 months ago I bought a book called 'SAS Fitness' (http://www.amazon.co.uk/Fighting-Fit-Complete-Training-Handbook/dp/0752805894/ref=sr_1_1?ie=UTF8&qid=1327081889&sr=8-1) which I am using as inspiration for most of my training.

[SomeOldDog]

I tried to do a bit of a beasting today, but found that some exercises are still a no-no; namely, lunges. I tried to add a set of BW lunges to the circuit but it felt 'odd', so I stopped.

Circuits

Warm up: 10mins stationary bike

BW Squats x20
Pull ups x5
Press ups x10
OH Press x10
DB Row x10

Above circuit: x4, no rest between sets or circuits

Grippers: 2x100 reps

Hang from pull up bar with wide grip: 55sec, 58sec, 42sec, 17sec
Rest for hangs was sets of x15 tricep dips

1 mile hard running: 07:22
Sprint up apartment block stairs for 5 floors (x3)

On the whole I am pretty knackered after that--the stairs really finished me off I think. DB press and row were one arm at a time as it seems to be less stressful on my core and so, I reasoned, on my hernia repair site (or whatever a former hernia is called) likewise.

[SomeOldDog]

AM 2 Hours Hard Labour

8 miles carrying 25kg: 01:56hrs

That was very hard work.

Delamere is only continuously flat around the edge of Hatchmere lake, which we avoided. I ran the last 2 miles to break the 2 hour barrier.

My mate ditched his sand bag (15kg) in a bush at mile 6, so was only carrying a 10kg plate, and I still beat him.

Both of us will be doing this every Sunday until we can run the whole thing (as opposed to run/march/run/etc) with 25kg; then will increase distance to a target of 15 miles in 4 hours.

[JonnyJames]

This is already proving to be an interesting read. :)

[SomeOldDog]

Thanks pal.

I guess it might/might not be clear from the above post, so it's worth pointing out that the weight was carried in a rucksack.

In other (related, I promise) news, this morning I feel like I have been shagged by a gorilla.

[PikeKing]

In other (related, I promise) news, this morning I feel like I have been shagged by a gorilla.

lucky boy

[Dave284]

Solid pace

[SomeOldDog]

Cheers PK :veg: & Dave!

[SomeOldDog]

PM Circuit Training

E.g. in circuit 1, I'd do a set of press ups, then straight into pull ups, then straight back to press ups, and so on. No rest at all. In between circuits 1, 2 and 3, I rested for 60 seconds.

Warm up: 1.5 mile easy run

Circuit 1

Press up: 10,12,7,7,10
Pull up: 4,3,2,2,2

-no rest between sets or exercises.
-hernia still doesn't like press ups, so I stop when it starts to feel weird.

Circuit 2

Towel grip inverted row: 5,5,4,6,3
Sit up: 15,15,15,15,15

-no rest between sets or exercises.
-sit ups were easy peasy.
-not all i/rows were full ROM.
-I hung a bath towel over my dip bars to do i/rows.

Circuit 3

DB Row: 15,15,15,12,9
Bench Dips: 15,15,15,15,17

-no rest between sets or exercises.

Grippers: x250 reps per hand over as many sets as were necessary.

Excuses

-Appalling DOMS in my upper back and glutes after yesterday genuinely ruined my i/rows and pull ups.
-Press ups have to stop miles short of my ability, because as soon as I start to 'strain' in the press up position, I can feel a weird 'pulling' sensation around the wound site.

[plateau2]

Maybe move your legs out wide on the press-ups, balance should be easier so core can get away with less work?

[JonnyJames]

Maybe move your legs out wide on the press-ups, balance should be easier so core can get away with less work?

Beat me to it!

[SomeOldDog]

Maybe move your legs out wide on the press-ups, balance should be easier so core can get away with less work?

Thanks, I'll try that on Wednesday!

Also thanks to JJ.

[SomeOldDog]

Severe blisters on the pads of my feet and busted legs/glutes/back from Sunday were less of a hindrance than I thought. When I got back tonight the blister on the pad of my left foot had grown to about the size of 50p!!

PM Cardio

Warm up: 1 mile easy running

Run: 4.5 miles in a shade <37:00

Accounting for traffic lights and ******s holding me up, that wasn't bad.

Hernia gave me a little shit out of the gates: when I'm sore I usually try to blow off the cobwebs by just smashing it. First mile (not the warm up) went down in 6:40ish, but there was some discomfort, so backed off a bit.

[leviathan]

This is already proving to be an interesting read. :)

+1

Also, 10 miles in < 1hr20 is excellent mate.

[Narc]

I had funny twinges and pain and shit for ages after my repair. To be expected I guess. Like you, I just backed off the shit that repeatedly hurt and my intestines bave remained internal to date.

Nice running and shit.

[SomeOldDog]

+1

Also, 10 miles in < 1hr20 is excellent mate.

Thanks. It's OK, but then it depends what your goals are I guess.

I'd like to have it down to around the hour mark by September.

[SomeOldDog]

I had funny twinges and pain and shit for ages after my repair. To be expected I guess. Like you, I just backed off the shit that repeatedly hurt and my intestines bave remained internal to date.

Nice running and shit.

Aye. I'm taking your earlier advice by working hard at stuff that doesn't affect it, and gently get back into stuff that does.

[leviathan]

What is your training background, have you done much running in the past or has it just been mainly weights?

[SomeOldDog]

For the last few years I've done very little of anything other than playing sports, like basketball and badminton. Before that I used to lift weights, but it never amounted to much. I don't recall my squat ever being more than 160, or benching more than 100ish. I used to like grip stuff a lot and could easily d/o my 1RM deadlift, which again in the grand scheme of things was p1ss all really, at 190ish.

The only evidence of those days I have left, is a couple of pics and vids on facebook of me d/o DLing 180 and low box squatting 140 (for a couple of reps each) in a garage.

Anyway, early 2011 I started running a bit, which got a lot more serious toward the middle of last year, when I got the book I mentioned on the previous page. I've not long had a hernia operation (in case you missed my constant crying-on about it), but before the operation I was pretty fast/fit, and my circuit training was starting to get good too. I was up to late 60s for press ups and well over 80 sit ups in 2 minutes.

Goals, all hernia-related things being equal, are:

-100 press ups;
-25 pull ups;
-The 'Fan Dance' in 4 hours; and
-Being fast and fit as crap on the road.

I attempted the FD the week before my op. The target time was 4 hours. I took over 6. December's weather on the Beacons was predictably nasty, but I was still way off. Most people have genuinely no idea how hard it is to lug 25kg over 15 miles with two ****-off mountains in the way (that you cover twice). Until recently, I was one of those people. You're looking at averaging 15:00 miles. It's horrendous. You have to run, and I mean run, on all the flat and downhills, and walk very, very fast up-hill.

Do you run much?

[JonnyJames]

The Fan Dance?

[PikeKing]

The Fan Dance?

4AKUGXFLVgc

[JonnyJames]

Will take a look at that when I have the internet at home again, which should be tomorrow.

[SomeOldDog]

It's a 24km (15mi) route through the hills of the Brecon Beacons described in the book on the first page of my journal.

It includes two peaks, Pen-y-Fan and Fan-y-Big, which you do twice in 4 hours carrying a ****ing heavy pack.

It's also (very inadequately) described here: http://en.wikipedia.org/wiki/Fan_dance_%28exercise%29. I say very inadequately, because that article excludes one of the peaks and understates the pack weight.

I did the route with a friend in Dec--described above, carrying 20kg--and will be re attempting it in Feb/March.

If the weather is appalling when we turn up, we intended to just beast it up and down one side of Pen-y-Fan so as not to get lost (and to ensure we're not far from help if someone gets injured).

[SomeOldDog]

[youtube]4AKUGXFLVgc[/youtube

Haha. Awesome.

[JonnyJames]

It's a 24km (15mi) route through the hills of the Brecon Beacons described in the book on the first page of my journal.

It includes two peaks, Pen-y-Fan and Fan-y-Big, which you do twice in 4 hours carrying a ****ing heavy pack.

It's also (very inadequately) described here: http://en.wikipedia.org/wiki/Fan_dance_%28exercise%29. I say very inadequately, because that article excludes one of the peaks and understates the pack weight.

I did the route with a friend in Dec--described above, carrying 20kg--and will be re attempting it in Feb/March.

If the weather is appalling when we turn up, we intended to just beast it up and down one side of Pen-y-Fan so as not to get lost (and to ensure we're not far from help if someone gets injured).

Ah right. That - hell, 1/8th of that - would end me!

[Dave284]

I've done that route, it's ****ing savage with a significant pack.

[SomeOldDog]

JJ: (Edit: & Dave)

Well I enjoy it.

Naturally, 'enjoy' is not a word I'd use at the time, but you get the idea.

The first time I went out with that sort of weight I ran for about 800m before every single ounce of muscle in my body was screaming at me to stop. It took a few months of doing intervals of 200m running and 800m of fast walking, before I could manage 4-5 miles over a hilly route with >20kg.

As well as being physically taxing, nothing prepared me for the agony of actually doing it. When you're in the gym, you don't have feet that have half their skin missing to contend with, or bergen straps slicing into your traps and cutting off the circulation in your arms, etc. And then there's the DOMS... you're busted up for days so the rest of your training week is harder work than it should be.

It's like everything else though I guess. If you asked me to bench 100kg it would flatten me. If you gave me 6 months to train for it, then there's a good chance I could manage it.

[SomeOldDog]

I've done that route, it's ****ing savage with a significant pack.

Was the view any good? I'd read about it being beautiful. When I went up in Dec, I could see about 20-30m in front of me!!

Also, did you time it?

[leviathan]

For the last few years I've done very little of anything other than playing sports, like basketball and badminton. Before that I used to lift weights, but it never amounted to much. I don't recall my squat ever being more than 160, or benching more than 100ish. I used to like grip stuff a lot and could easily d/o my 1RM deadlift, which again in the grand scheme of things was p1ss all really, at 190ish.

The only evidence of those days I have left, is a couple of pics and vids on facebook of me d/o DLing 180 and low box squatting 140 (for a couple of reps each) in a garage.

Anyway, early 2011 I started running a bit, which got a lot more serious toward the middle of last year, when I got the book I mentioned on the previous page. I've not long had a hernia operation (in case you missed my constant crying-on about it), but before the operation I was pretty fast/fit, and my circuit training was starting to get good too. I was up to late 60s for press ups and well over 80 sit ups in 2 minutes.

Goals, all hernia-related things being equal, are:

-100 press ups;
-25 pull ups;
-The 'Fan Dance' in 4 hours; and
-Being fast and fit as crap on the road.

I attempted the FD the week before my op. The target time was 4 hours. I took over 6. December's weather on the Beacons was predictably nasty, but I was still way off. Most people have genuinely no idea how hard it is to lug 25kg over 15 miles with two ****-off mountains in the way (that you cover twice). Until recently, I was one of those people. You're looking at averaging 15:00 miles. It's horrendous. You have to run, and I mean run, on all the flat and downhills, and walk very, very fast up-hill.

Do you run much?

I think your times are excellent given the length of time you have been running.

I don't run anymore but I used to a lot. I did athletics from the age of 9 until I was 21. During that time at some point I raced over every distance from 100m to 10k. I even specialised in the polevault for a few years which I used to love. I got glandular fever at 21 and was quite ill for a while, I had never weighed more than about 9.5st but I went down to 8.5st when I had that and thats what got me started with the weights.

I am finding your journal interesting as you are doing the sort of stuff I think I would like to do when I am a bit older and finished with the weights.

How old are you out of interest?

Good luck with the FD that would be quite an achievement. I only ever tried running with weight a few times and it's something I could never get away with.

[SomeOldDog]

I'm never one to turn down a compliment, so thanks.

However, I think it's all relative. If you factor in that I'm (i); not much heavier than a Dyson hoover, (ii); not doing any strength training, and (iii); am slightly underplaying quite how much I've been burying myself over the last 6-12 months... my progress is nothing special.

I am finding your journal interesting as you are doing the sort of stuff I think I would like to do when I am a bit older and finished with the weights.

Hehe. I'm 28 you cheeky twat!! :019:

I only ever tried running with weight a few times and it's something I could never get away with.

Like I said, no body puts 60lbs on their back, goes running up hills and finds it manageable, let alone easy. It's ****ing hard work whether you've been doing it six days or six months. You get used to the pain after a while, but it's always agonizingly hard work. The benefits are tremendous, though.

EDIT: So if it's the kind of thing you like, just get out and do it.

[leviathan]

No offence meant mate, just badly worded. I'm hoping I can keep lifting weights for a few more years yet as there are certain goals I would like to achieve but one day I would like to return to running/mainly fitness based training.

[SomeOldDog]

No offence meant mate, just badly worded. I'm hoping I can keep lifting weights for a few more years yet as there are certain goals I would like to achieve but one day I would like to return to running/mainly fitness based training.

I know, I took it as you meant it. No worries.

To be honest, if I didn't have a skin head and you saw my hairline, you'd think I was 40 anyway. :thumbdown:

[Dave284]

Was the view any good? I'd read about it being beautiful. When I went up in Dec, I could see about 20-30m in front of me!!

Also, did you time it?

I did it in July and it was ****ing amazing. Perfect conditions and an amazing view down over the reservoir etc. It was 5+ years ago so I can't recall the time I'm afraid mate.

[SomeOldDog]

Bit of a mixed bag here.

The AM session was purely for recovery.

AM Light CV & Big Stretch

Stationary bike: 20:00
Stretching: mostly lower body

PM (1) Circuit Training

Circuit 1
Press ups: 60 over as few sets as possible
Pull ups: 20 over as few sets as possible
-No rest between sets. So I'd do press ups, then pull ups, then press ups, etc.

120 seconds rest

Circuit 2
Bench Dip: 2x20
DB Row: 2x20
-No rest between sets and exercises.

120 seconds rest

Circuit 3
Incline DB Bench (feet up): 3x12
Lateral raise: 3x10
-No rest between sets and exercises.

Cubans + curls: lost count

PM (2) Orienteering Club

This is the gayest thing ever--I'm doing it because at £2 a session it's a cheap way of getting in-the-field practice at navigation with a map and compass. I was my first night and despite not being able to map read properly, I smashed the crap out of them.

Ran about 3 miles over rough terrain: 30mins including stopping for controls and trying to figure out where I was.

Apparently next week they're doing their once a month circuit training on top of the orienteering. Should be interesting.

[ATZ]

Orienteering club! Weirdly appeals to my geeky side, although I was in the scouts and still own books on tying knots, so no wonder really...

[SomeOldDog]

Orienteering club! Weirdly appeals to my geeky side, although I was in the scouts and still own books on tying knots, so no wonder really...

You'd have to be seriously geeky at this place mate.

It's full of 8 year old kids, and >50 year old men and women.

[SomeOldDog]

PM Cardio

Warm up: 1 mile in 09:00

Run: 1.5 miles in 10:12

Meant to be a rest day but I was fired up.

My left foot is blister city, which I think is screwing up my running tech. Sunday will ruin any hope of recovery, so next week I will probably be in the pool/a wheelchair.

[JonnyJames]

PM (2) Orienteering Club

Love it.

PM Cardio
Meant to be a rest day but I was fired up.


Love this too.

As an aside, when I was learning 'Iron Palm Technique' (no really, I was that gay) I rubbed down my palms with a mixture of vinegar and surgical spirit a few times a day to toughen up the skin. And it did actually toughen up the skin! Would the same thing work for your feet?

[SomeOldDog]

Love it.



Love this too.

As an aside, when I was learning 'Iron Palm Technique' (no really, I was that gay) I rubbed down my palms with a mixture of vinegar and surgical spirit a few times a day to toughen up the skin. And it did actually toughen up the skin! Would the same thing work for your feet?

I've heard the surgical spirit thing. Not tried it yet. I'm always kinda paranoid about doing something something like that on a regular basis.. surely there's a point at which you start to poison your body through absorption?

I've use zinc oxide tape, which is good for prevention (<£3 from Amazon), if I'm going for a long run or a Bergen/hill walk. It's just a case of sucking it up I reckon.

How long did you use the SS for?

Is there any risk of long term damage from it?

[plateau2]

As an aside, when I was learning 'Iron Palm Technique' (no really, I was that gay) I rubbed down my palms with a mixture of vinegar and surgical spirit a few times a day to toughen up the skin. And it did actually toughen up the skin!

How did your "Jonnyhood" appreciate this rough hand treatment?

[SomeOldDog]

Oh, fellas, plllllleeeeaasee...

[SomeOldDog]

The last thing I need is an image of Nile Cranes wincing with palms like sand paper.

[plateau2]

Sorry!

[JonnyJames]

How long did you use the SS for?

Is there any risk of long term damage from it?

Oh, months. I spent the entire summer before uni training kung fu pretty much full time.

No idea mate. I was that 'into it' at the time that I would happily punch a breezeblock wall or do knuckle pushups on gravel in the name of 'conditioning' my hands so if there was a risk of damage I imagine I would have carried on regardless.

[JonnyJames]

How did your "Jonnyhood" appreciate this rough hand treatment?

Luckily this was when I was with Junko (the crazy Japanese girl) so my 'Jonnyhood' was being treated by different hands.

It did, however, get to the stage where she would only let me touch her with my fingertips due to my 'rough hand plums.' Her English was adorable.

[SomeOldDog]

Right. That's it.

You are no longer allowed to post in my journal.

4eva.

And you Plateau, for instigating!

[JonnyJames]

Awwwww..... :(

[SomeOldDog]

AM Just Harrowing

Run: 4 miles, 01:06:41, 30kg, hilly route

We were intending to do 8 miles in <02:00:00 (same as last week, but +5kg).

However, having tested the water, 30kg is too heavy for the time being. It made a huge amount of difference to me and my training partner, especially on the feet and lower back while running.

The session ended up being a 2.5-3 mile run, then a long, hard, slow mile 4.

Next Sunday we are dropping it to 20kg and we agreed we'll try for 10-12 miles.

PM A bit of playing about

Mini circuit of press ups, straight into KB swings, rest, then go again.

Press ups: 15,10,9,9,13
Kettlebell swings: 00:30 (x5)

Rested 1:30 between sets.

Today I have consumed more whey than any man on earth. I don't care if it's excreted/wasted. It felt good.

[SomeOldDog]

Giving the old dog's legs a break this week, so lots of swimming and circuits. I may go cycling, but to be honest I hate it unless I'm in the hills.

Week will probably pan out like this:

Brackets=pace/effort (orienteering club<easy<moderate<hard<Sunday)

Monday: swim 500m (easy)

Tuesday: swim 1km + circuit training (moderate)

Wednesday: swim 500m, intervals (hard) + orienteering club (hahaha)

Thursday: rest + stretch (very easy)

Friday: swim 500m (easy)

Saturday: swim 1km + circuit training (moderate)

Sunday: swim 800m, intervals (Sunday!!)

Circuits will be push ups, pull ups, KB swings and some other stuff.

[SomeOldDog]

PM Cardio

Warm up: a few easy lengths and 2:00 tread water with hands.

500m swim: breaststoke.

Lap 8-10 and 16-18 were flat out, the rest was easy pace.

Warm down: 2:00 tread water no hands.

[SomeOldDog]

OK, so AM session didn't happen. But, being the wily old dog that I am, I managed to squeeze it in before circuits! Wellll... it was a good excuse to leave work early for once. Oh, and I bought a 20kg KB 'cos they still didn't have a 16kg and the 24kg is too heavy (PK was right).

AM (PM really) Cardio

Warm up: a jog to the baths.

Swim: 1km moderate swimming, with two 100m best effort intervals thrown in for good measure.

Warm down: tread water for 2 minutes, no hands (harder work than you might think).

AND

PM Circuit Training

Warm up: I just swam a kilometre and then jogged home.

Circuit 1:

Press ups
Pull ups
30 seconds 20kg KB Swings
2 minutes rest
Repeat x5

Then:

Mini band push down: 17,14
DB Row: 20,15
Seated mini band row to chest: 20,20
Standing mini band face pull apart: 10+5,10+5
Standing mini band curls: x a few

PROTIEN

[leviathan]

Have you ever done/thought about doing a triathlon?

[SomeOldDog]

Not done one.

Am committing to doing four Oly tris--1.5km swim, 40km bike, 10km run--so far this year, as well as two half-marathons and probably a full pack.

The problem I have with full maras is that you either need to be a 9 stone racing snake, or you accept that you're going to get a crappy time.

I'm thinking of doing the full mara carrying 25kg.

EDIT: have you done one?

[leviathan]

Not done one.

Am committing to doing four Oly tris--1.5km swim, 40km bike, 10km run--so far this year, as well as two half-marathons and probably a full pack.

The problem I have with full maras is that you either need to be a 9 stone racing snake, or you accept that you're going to get a crappy time.

I'm thinking of doing the full mara carrying 25kg.

EDIT: have you done one?

Good stuff.

No I haven't done one but would like to one day.

[SomeOldDog]

PM Cardio

No pool today; triceps and back were way too sore.

Run: easy 3 miles, not sure of time.

Cycle: hard 25:00 with 8 intervals of 30-60 seconds thrown in.

****ing hard work.

[Mike_Hawkins]

Warm down: tread water for 2 minutes, no hands (harder work than you might think).

This is indeed hard work. I do some swimming teaching and love throwing this in at the end :)

[SomeOldDog]

AM Recovery Jog

1.5 miles: really easy over something like 15 minutes.

Stretching: 15-20 minutes.

Right, I got some shin splinty type pain today. I guess it's overtraining, so will back off for a few days.

[SomeOldDog]

AM Circuit Training

Warm up: a one mile jog

Circuit 1

Press ups
Pull ups
Sit ups
Rest 2:00 then repeat (x4)

Hernia's tolerance to pressure in my abdomen is improving. Did about 125 press ups over 4 sets.

DB Press: 20,20
Lateral Raise: 10,10
Band Push Down: 20,14
Heavy DB Row: 6,6,6,6
Band Pull Aparts: 15,15,15
Seated Band Rows: 20,35

Midday PAIN

Went to have my shins looked at. Got a massage. HURTS!!! I always thought you babies were just crying on about foam rolling and sports massage,but that was genuinely painful.

PM Cardio

Warm up: a few easy lengths

Swim: 500m in 12 minutes, breaststroke + 2 minutes treading water, no hands

Each length of swimming was entirely underwater for the first 15-20m.

[SomeOldDog]

AM Cardio

Warm up: a few easy lengths and some technique work

Swim: around 7-800m of intervals, breaststroke and freestyle

Warm down: 2x coffees, 3x bananas and 2x bread rolls

Had a swimmer mate come with me today to focus on tech as well as push me for intervals. Freestyle using perfect tech is solid.

[SomeOldDog]

A couple of videos from YT that I found of various people whom meet my criteria for being '****ing nails.'

The most impressive press up ever:
http://www.youtube.com/watch?v=rghpvUUy7bA

OHS God (really nice music too):
http://www.youtube.com/watch?v=HodV_IDCxWY&feature=related

20 muscle ups, decent ROM and no gay leg kicking:
http://www.youtube.com/watch?v=X2Sr6FFdcII

More may follow, but these are very motivating for me.

[SomeOldDog]

My right shoulder is sore today (inside) and my left is 'almost sore'. Good job this is a running week rather than a swimming one. Swimming intervals must have over stressed/strained/trained whatever is hurting, I guess.

EDIT: five minutes on Google and I have diagnosed the issue as swimming too aggressively (too far, too often, etc) with poor flexibility. Apparently it's really common and all I need to do is cut back the kms a little and stretch. All is well!

[JonnyJames]

Went to have my shins looked at. Got a massage. HURTS!!! I always thought you babies were just crying on about foam rolling and sports massage,but that was genuinely painful.

Ha ha! Just noticed this. Some of the stuff my massage guy has done to me has been so painful I've tried to punch him as a reflex action.

[ATZ]

I'll dig it out later, but find the MWOD vid on doing SMR on your shins with a hockey ball. I've done a few sessions of late, and whilst painful, seems to be beneficial.

[SomeOldDog]

I am going to keep a brief food diary in here, as I am trying to go hard routine for the next couple of months, to shift any remaining body fat and increase muscle mass (in the hope of increasing performance).

1. Coffee + 3 crumpets + jam (no butter)
2. 20g whey in water
3. Mug of tea + lean beef and spinach rolls, no butter + water
4. 20g whey in water
5. Train
6. 40g whey + 70g carbs + 6g creatine (PhD shake)
7. 1/2 chicken + bread roll (no butter) + veg + multi vit + glucosamine + vit c + 15ml fish oil + cod liver caps
8. 20g whey + water

[JonnyJames]

I'll dig it out later, but find the MWOD vid on doing SMR on your shins with a hockey ball. I've done a few sessions of late, and whilst painful, seems to be beneficial.

Ah I've tried that dude; I can't handle it. ITB with a hockey ball is my limit. With shins the inner voice that says 'Why the hell are you doing this to yourself? Stop it!' is simply too loud to ignore. I leave that to Norbert.

[SomeOldDog]

I'll dig it out later, but find the MWOD vid on doing SMR on your shins with a hockey ball. I've done a few sessions of late, and whilst painful, seems to be beneficial.

Cool, thanks pal.

I did look at a few vids on YT, but most of them were either selling something or didn't say what type of shin pain they were trying to address.

I got some assessment done by the same woman who told me my left lower leg was more hypertrophied than the right, that I was flat footed and would benefit from anti- over pronating trainers (which I now have). She mentioned that if that doesn't sort it, I might have to look at something called 'orthotics', which are just an insert for neutral trainers.

In other news, the place I went for the massage is attended by a PT who is some sort of ex sprinter (Anatomy, Chester: http://www.anatomychester.co.uk/staff/joe-lloyd-personal-trainer/). Since this gym is very close to where I live, I'm gonna get a few sessions with him to sort my running tech out proper.

[JonnyJames]

In other news, the place I went for the massage is attended by a PT who is some sort of ex sprinter (Anatomy, Chester: http://www.anatomychester.co.uk/staff/joe-lloyd-personal-trainer/). Since this gym is very close to where I live, I'm gonna get a few sessions with him to sort my running tech out proper.

Nice.

[SomeOldDog]

Ah I've tried that dude; I can't handle it. ITB with a hockey ball is my limit. With shins the inner voice that says 'Why the hell are you doing this to yourself? Stop it!' is simply too loud to ignore. I leave that to Norbert.

Do you get shin pain from running, or something else?

The way I see it, self-harming can't be worse than paying £40 for the same pain administered by some tiny woman with an evil soul.

[PikeKing]

A guy who lives in Chester who's name us also Chester, amazing

[SomeOldDog]

A guy who lives in Chester who's name us also Chester, amazing

Que?

[PikeKing]

Haha oops I read that link as anthony chester

[SomeOldDog]

No he's Welsh. He'd never be allowed a good English/Roman name like Chester!

[SomeOldDog]

PM Cardio

Warm up: 1 mile easy run

Run: 5 miles hard running

No shin pain!!

The evil soulless woman and new trainers have worked. Happy face.

[JonnyJames]

The evil soulless woman and new trainers have worked. Happy face.

Huzzah! :038:

[Alex]

PM Cardio

Warm up: 1 mile easy run

Run: 5 miles hard running

No shin pain!!

The evil soulless woman and new trainers have worked. Happy face.

Haha great description! I always get shin pain when I run, so I just don't run! Helps that I hate it as well, I assume you must enjoy running?

[SomeOldDog]

If you hate running then I don't suppose it matters, but it might be worth getting your shin pain at least checked out, I'd guess to address any long term issues. I was literally in there for 1-1.5 hours tops and she had me sorted.

I love running. Well, I love hard fast runs. I don't enjoy the kind of running you see most people do of a morning and evening (mincing about for 3-5 miles and taking half an hour to an hour about it.) I does give me great pleasure to see a group of those luminous, lycra-clad pussies up ahead, wearing hats and gloves some of them, and chasing them down. Nothing is more satisfying than sprinting past a group of homos out for a jog with their 'club'. In fact, the more my lungs rasp and the less feeling I have in my fingers, the more I love it. Shorts and a t shirt in -6. It's awesome.

[SomeOldDog]

PM Circuit Training

Warm up shit

Circuit 1

1/ Press ups: 16, 18, 13, 13, 15+3+2+1
2/ Pull ups: 4, 4, 4, 2+2, 3+1
3/ 20kg KB swings: 20, 20, 20, 20, 20

0:15 between sets, 2:00 between circuits

Then, the upper body pump up session of doom.

Band face pulls: 15, 30
Band cubans: 15, 15
Band seated rows: 20, 20
Band rear delt flye raise things: 8, 12
Band push downs: 50, 31
Inc DB bench: 15, 15
DB curl: 15

Rest periods were sets of sit ups and side bends, about 150-200 reps in all, with the odd few seconds to catch my breath.

Hard work. Seem to be making progress with the press ups and hernia. I reckon on each set I am stopping 1-3 reps short of failure. Pull ups are ****ing hard work with no rest. To get decent reps out I need 2-3 mins rest.

[SomeOldDog]

Yesterday PM (1) Speed Training

Warm up: 3/4 mile easy run

Run: 1 mile sprint, 1 mile recovery, 0.5 mile sprint, 0.5 mile recovery: 22:17

Warm down: 1 mile easy run

Yesterday PM (2) Orienteering Club

About 2-3 miles of easy-moderate running. COLD.

[SomeOldDog]

As with just about everyone, my goals are fat loss and muscle/performance gain.

If I had to guess I'd say I'm <10% bf and weigh 76kg at around 5'9".

I'd like to get to about 80-82kg and <7% bf. That should give me the muscle mass and speed I'm looking for, without being too heavy so as to prejudice my endurance/triathlon work. At my height, much more than 82kg is going to start affecting my middle and distance running.

Currently I batter the whey protein (80-100g on non training days and 150g+ on training days), plus 3 proper food meals. Most of my meals and snacks are clean, though I do enjoy a choccy and a mug of tea now and then.

I am also loading up creatine and fish oil.

Any suggestions are welcome.

[ATZ]

Rob, have a read of these two threads:

http://iron-city.net/showthread.php?t=4334&highlight=genetic+muscular+potential

http://iron-city.net/showthread.php?t=3740&highlight=genetic+muscular+potential

Basically, at 5'9 and cicra 170lb you have some room to grow before you reach your natural genetic potential. The casey butt calculation in the second link above estimates you could get to circa 190lb at 10% BF, but plug in your own numbers for confirmation.

So I imagine 80-82kg @ 7% is doable, but is going to take some time eau naturelle...

[SomeOldDog]

Thanks for that pal.

I'll read them now.

FYI, I did some random searching on IC and came accross a jounrla by a FAT SAM. The best bit about this forum for me is the tags.

**** me. I haven't laughed that hard in ages. I literally have tears!!1 (At the tags, not the journal).

5xwk squatting not enough, 60kg tricep kickbacks, barbarian brother curls, big weezy, bigorexia, bodyfat=50%, can't cut won't cut, closet monster, coulda woulda shoulda, cuckolded by the iron, dalek on drugs, dbol > deload, dead before 40, dead by 30, delusional psychotic, earthquake and typhoon, egotistical drugs whore, ewok, fantasy powerlifter, fat lesbian, fat man on roidz = fatter, good mornings 2c his cock, grip geek, heart attack waiting, homo in denial, how long until death?, jesse marunde 2, life fail, lost grip on reality, meathead drug cheat, more roids>more leg drive, no immune system, no life, no roidz for second place, no sexytime, paco the drugs mule, pct? what's that?, phallophobia, planning training > roids, pounds not pussy = twat, roid hypocrite, roids for the lose, stavross on roidz, thinks he looks small!!!, unplanned cycle ftw, wants abs really, weight over form, will rip his cock off, yank in all but ethnicity, yokozuna

Holy cow. That is some FUNNY ASS SHIT.

[SomeOldDog]

New sig test.

[SomeOldDog]

ATZ: OK-read those threads (and the tags).

The conclusions I am drawing are, as follows:

1. Powerlifters are full of shit, mostly.
2. Being in touch with reality < gear.
2. Studies and JBT (whom I consider an authority) reckon those LBM calcs are pretty accurate.

I am not a massive fan of studies/academia. Generally, my experience of reading studies is that in almost all cases, researchers trade realism for comparability, or vice versa, which kinda ****ing wastes everyone's time.

However, studies do have a purpose; which if nothing else is to provoke discussion... (and to argue that further research is required.... oh and by the way my research budget is running dry and there's this whole new unexplored area of study that looks interesting... I digress).

Therefore, drum roll please.... I guess it's gonna take me a while, and I'll have to be on consistently hard routine with the eats, but it's possible.

[ATZ]

Thanks for that pal.

I'll read them now.

FYI, I did some random searching on IC and came accross a jounrla by a FAT SAM. The best bit about this forum for me is the tags.

**** me. I haven't laughed that hard in ages. I literally have tears!!1 (At the tags, not the journal).

5xwk squatting not enough, 60kg tricep kickbacks, barbarian brother curls, big weezy, bigorexia, bodyfat=50%, can't cut won't cut, closet monster, coulda woulda shoulda, cuckolded by the iron, dalek on drugs, dbol > deload, dead before 40, dead by 30, delusional psychotic, earthquake and typhoon, egotistical drugs whore, ewok, fantasy powerlifter, fat lesbian, fat man on roidz = fatter, good mornings 2c his cock, grip geek, heart attack waiting, homo in denial, how long until death?, jesse marunde 2, life fail, lost grip on reality, meathead drug cheat, more roids>more leg drive, no immune system, no life, no roidz for second place, no sexytime, paco the drugs mule, pct? what's that?, phallophobia, planning training > roids, pounds not pussy = twat, roid hypocrite, roids for the lose, stavross on roidz, thinks he looks small!!!, unplanned cycle ftw, wants abs really, weight over form, will rip his cock off, yank in all but ethnicity, yokozuna

Holy cow. That is some FUNNY ASS SHIT.

Some of those tags are mine, others are the fine work of the rest of the guys here.

[ATZ]

ATZ: OK-read those threads (and the tags).

The conclusions I am drawing are, as follows:

1. Powerlifters are full of shit, mostly.
2. Being in touch with reality < gear.
2. Studies and JBT (whom I consider an authority) reckon those LBM calcs are pretty accurate.

I am not a massive fan of studies/academia. Generally, my experience of reading studies is that in almost all cases, researchers trade realism for comparability, or vice versa, which kinda ****ing wastes everyone's time.

However, studies do have a purpose; which if nothing else is to provoke discussion... (and to argue that further research is required.... oh and by the way my research budget is running dry and there's this whole new unexplored area of study that looks interesting... I digress).

Therefore, drum roll please.... I guess it's gonna take me a while, and I'll have to be on consistently hard routine with the eats, but it's possible.

Like I said, that article is mostly based on people (like Gav) with vast experience of training natty guys, so whilst the work is backed up by research, it also seems to hold true for most. Like any population distribution though, you will have those freaks who exceed the calculations.

I'm sure you can get to your goal given the hard nosed determination I remember with you and eats when I first started posting on here a few years back.

[leviathan]

Reading your journal makes me want to start running again.

Why do you want to be 80kg though? I would have thought that to reach your goals you would be better off at your current weight.

[PikeKing]

fun for you

start your stop watch and go

100 squats
90 press ups
80 bw rows
70 lunges
60 glute bridges
50 back extensions
40 dips
30 chin ups
20 inch worms
10 burpees

[666]

What's an inch worm?

[PikeKing]

What's an inch worm?

really?

kLP8ECOfxNE

[666]

Really... Link isn't working for me, I'll have a browse.

[JonnyJames]

others are the fine work of the rest of the guys here.

If I remember correctly 'fat lesbian' was mine. If so; well done me, if not; well done whoever that was.



Why do you want to be 80kg though? I would have thought that to reach your goals you would be better off at your current weight.

I would have thought this too.

[SomeOldDog]

I'm sure you can get to your goal given the hard nosed determination I remember with you and eats when I first started posting on here a few years back.
Let's hope so :)

[SomeOldDog]

Reading your journal makes me want to start running again.

Why do you want to be 80kg though? I would have thought that to reach your goals you would be better off at your current weight.

Great! Get out doing it.

I figure that would be the ideal weight, for me, to do The Fan Dance; which is a big goal for me this year. An extra 4-6kg of muscle would really help my time I think. It would also be useful for press ups and pull ups.

However, you could be right, so I'll just concentrate on eating right, training hard and see where I go with it.

[SomeOldDog]

fun for you

start your stop watch and go

100 squats
90 press ups
80 bw rows
70 lunges
60 glute bridges
50 back extensions
40 dips
30 chin ups
20 inch worms
10 burpees
Will give it a go on the next circuit session mate.

Couple of Qs:

1. BW rows, as in, inverted row?
2. What's a good time?

I wont do the dips for now as they are still off the menu. Everything else should be cool though.

[SomeOldDog]

PM Hard Labour

Warm up: bands and stationary bike

Tonight wasn't a circuit, just a beasting. Band stuff was a doubled mini. Rested a little bit between sets of press ups but everything else was out of one set and straight into another.

Press ups: 16, 18, 13, 14, 20
1/2 ROM super-wide grip chins: 3, 3, 4, 3, 4, 1
Band face pulls: 50, 30, 50
1 arm DB rows: 20, 18
Band seated rows with 5 sec pause: 25, 25
1 arm heavy DB rows: 8, 8
Band pushdowns: 40, 30, 20
Band pull aparts: 25, 20, 25
DB curls: 14, 8
Heavy side bends: 12, 12
Sit ups: 40, 20, 15
Hanging leg raise (bent legs): 15, 12
Decline bench sit ups: 12
Plank: 20 sec, 20 sec

Sprint up 5 flights of stairs in apartment block: x4

****ing pumped. CREATINE. PROTIEN.

[Narc]

There is some savage shit going on around here.

[Alex]

****ing pumped. CREATINE. PROTIEN.

That's what it's all about!

[plateau2]

What's an inch worm?

PK's nickname...

[PikeKing]

PK's nickname...

nice

[plateau2]

nice

Love you really x

[plateau2]

You might like some of the stuff below
http://iron-city.net/showthread.php?t=4031&highlight=maker

[SomeOldDog]

Target eats for today:

1. 3x cereal bars, 1 banana, mug of tea (de caf)
2. 20g whey in water, mug of tea (de caf)
3. 3x packets of tuna on wholemeal, salad, water
4. 20g whey in water
5. 20g whey in water
TRAIN
6. PhD PWO shake in water + vit c + 6g creatine
7. Decent meal of pasta and fish + multi vit + 15ml fish oil
8. 20g whey in water, fruit

My estimate:

3,000 calories, 200-250g protien

[JonnyJames]

There is some savage shit going on around here.

Amen to that!

[SomeOldDog]

You might like some of the stuff below
http://iron-city.net/showthread.php?t=4031&highlight=maker

On it! Thanks.

[ATZ]

Target eats for today:

1. 3x cereal bars, 1 banana, mug of tea (de caf)
2. 20g whey in water, mug of tea (de caf)
3. 3x packets of tuna on wholemeal, salad, water
4. 20g whey in water
5. 20g whey in water
TRAIN
6. PhD PWO shake in water + vit c + 6g creatine
7. Decent meal of pasta and fish + multi vit + 15ml fish oil
8. 20g whey in water, fruit

My estimate:

3,000 calories, 200-250g protien

More meat. Personally I'd mix the whey with milk for ease of cals.

Also, ditch the vit C PWO, latest research suggests antioxidants PWO blunt the body's adaptions to the exercise and may hinder endurance.

[SomeOldDog]

More meat. Personally I'd mix the whey with milk for ease of cals.

Also, ditch the vit C PWO, latest research suggests antioxidants PWO blunt the body's adaptions to the exercise and may hinder endurance.

Agree. I could do with an extra real food meal. Point taken.

Vit C PWO is bad?!??!

Holy moley. I have been hammering 1g of that shit PWO for months :(:(:(:(:(:(

It helps with soreness and I figured would clean up my system.

I'll ditch it then.

What would you suggest, take it early AM then?

[JonnyJames]

Also, ditch the vit C PWO, latest research suggests antioxidants PWO blunt the body's adaptions to the exercise and may hinder endurance.

Oh rreeeeaaaaalllly? Can you explain why?

[PikeKing]

Re your question in conditioning thread, 80 rows were never meant to be easy, reduce the difficulty by being more vertical.

Swap the dips into a shoulder to should press with your 24k KB

Not meant to be easy, it will tax conditioning but also your strength(endurance)

[plateau2]

Oh rreeeeaaaaalllly? Can you explain why?

Well I have read...

It will reduce cortisol, cortisol is neccessary to burn fat, metabolise carbs etc

Excess cortisol is an issue obviously

You managed to cut with vitamin C PWO? So experience trumps possible issues I'd say

[SomeOldDog]

Re your question in conditioning thread, 80 rows were never meant to be easy, reduce the difficulty by being more vertical.

Swap the dips into a shoulder to should press with your 24k KB

Not meant to be easy, it will tax conditioning but also your strength(endurance)
I get that it's no walk in the park. 80 bw rows it is.

Just Googled the StS press. Got it. Also some awesome comments on one vid of a guy demoing it. "Nice double chin and belly," etc.

[SomeOldDog]

Well I have read...

It will reduce cortisol, cortisol is neccessary to burn fat, metabolise carbs etc

Excess cortisol is an issue obviously

You managed to cut with vitamin C PWO? So experience trumps possible issues I'd say

OK, so should first thing AM be best then, or just scrap it altogether?

[JonnyJames]

Excess cortisol is an issue obviously

You managed to cut with vitamin C PWO? So experience trumps possible issues I'd say

Ah ha. From my layman's understanding of biochemistry, as an anxious anxious ectomorph I probably have too much cortisol in my system so it's a good thing to reduce it, which (maybe?) explains why I did indeed manage to cut while taking vit C... Perhaps for someone with a different make up it wouldn't be such a good idea?

Does that make any sense?

[ATZ]

On the vit C issue, here's a start:

http://conditioningresearch.blogspot.com/2012/02/keep-off-antioxidant-supplements.html

I'll post some further links later.

Having said that I still take 1000mg daily with my morning glutamine.

[ATZ]

Excess cortisol can lead to fat on the gut. Fat burning isn't one of it's main functions iirc.

[JonnyJames]

Excess cortisol can lead to fat on the gut.

Well there we are then.

[SomeOldDog]

On the vit C issue, here's a start:

http://conditioningresearch.blogspot.com/2012/02/keep-off-antioxidant-supplements.html


From above:

"Furthermore, it has been shown that supplementation with ascorbic acid to prevent delayed-onset muscle soreness after exercise does not preserve muscle function but hinders the recovery process, thereby being detrimental to future performance (2)"

Thanks pal, that answers my q's.

Whereja get all this, anyway?

Shouldn't you be training rugby or something? ;)

[plateau2]

Fat burning isn't one of it's main functions iirc.

Maybe not main function... Not that I want to argue about semantics!

One effect of cortisol is to increase the breakdown of stored adipose tissue into glycerol and fatty acids where it can enter the bloodstream and then be used as energy

[plateau2]

Ah ha. From my layman's understanding of biochemistry, as an anxious anxious ectomorph I probably have too much cortisol in my system so it's a good thing to reduce it, which (maybe?) explains why I did indeed manage to cut while taking vit C... Perhaps for someone with a different make up it wouldn't be such a good idea?

Does that make any sense?

Yes agreed, for you I'd say better to take than not it.

Ever tried a cortisol test?

[ATZ]

From above:

"Furthermore, it has been shown that supplementation with ascorbic acid to prevent delayed-onset muscle soreness after exercise does not preserve muscle function but hinders the recovery process, thereby being detrimental to future performance (2)"

Thanks pal, that answers my q's.

Whereja get all this, anyway?

Shouldn't you be training rugby or something? ;)

Lol, yes, if I spent as much time training as actually reading about, I'd be awesome. Fact.

Dunno, I just enjoy reading research about this sort of stuff.

[SomeOldDog]

AM Cardio

Warm up: easy 3/4 mile

Run: 6 miles at recovery pace (9-10min miles)

Piss easy.

[SomeOldDog]

AM Little Bitch Hurting Me

The little devil woman from the physio place did a sports massage on my lower legs again. This really, really hurt. I'm sure it was worse than last week. However, she might be a scaled-down version of God, because her hands absorb all my shin pain and help my running.

PM Cardio

Warm up: easy one mile

Run: 8 miles, av pace 7:21/mi

Warm down: 1/2 mile walk

Worryingly, when I downloaded my GPS/HR monitor watch stats to the laptop, the HR monitor said I was working at 98% of my MHR for the last mile and a half!!!!

[SomeOldDog]

I am HURTING now. HURT-ING.

[SomeOldDog]

AM Cardio

Warm up: a few easy laps

Swim: 750m mixture of my mate making do freestyle, and breaststroke; done in blocks of 150m, moderate to fast pace.

Am very sore after yesterday.

[plateau2]

How was the shoulder?

[SomeOldDog]

A little sore still. I think it's freestyle that's doing it. It's not musc though, it's like pain in the joint. Poor flexibility maybe, or too much stress on RC?

[plateau2]

A little sore still. I think it's freestyle that's doing it. It's not musc though, it's like pain in the joint. Poor flexibility maybe, or too much stress on RC?

Do much thoraic mobility work?

[SomeOldDog]

None! Never heard of it. *Opens Google search bar*

[plateau2]

None! Never heard of it. *Opens Google search bar*

Look at the back section on here
http://www.t-nation.com/free_online_article/most_recent/corrective_complexes_the_secret_to_feelin_good&cr=

[SomeOldDog]

Thanks!!

Will have to incorporate some of those into my warm up.

[leviathan]

A little sore still. I think it's freestyle that's doing it. It's not musc though, it's like pain in the joint. Poor flexibility maybe, or too much stress on RC?

Freestyle aggravates my dodgy RC, not that its helps you but I thought I would share anyway.

[SomeOldDog]

Yeah I think I'm gonna give up FS. Real men swim breaststroke anyway. Or, they do now :)

[SomeOldDog]

PM Threshold Training

Warm up: 1 mile easy run 10:00

Sprints: 5x320m, recovery was a 3:00 minute run at moderate pace

Finisher: Sprint up apartment block stair well x2

Total sprinting distance covered was 1 mile in 5:28. Best pace was the third sprint at 4:44/mi.

I felt very sick after this. No PWO shake today, just some water.

Total distance covered (exc warm up and stairs) close to 3 miles.

Over the next 6 weeks I will work on reducing the 1 mile sprinting time to about 5:15 then work on shrinking the rest periods.

PM (2) Orienteering Club

Run: About 1/2 and hour of fast running with regular stops for map checks. I do hope I'm not starting to like this, as I found myself not as bored today! Secret geek?

Finished the evening up with 20 minutes stretching and more curry and rice than you can shake a stick at.

[GoldenArrow]

:ph34r:

[SomeOldDog]

That's 6 people then ;)

[SomeOldDog]

PM Circuit Training

Warm up: some of those mobility drills you're all crying on about x bored and general band shit x 5 minutes

100 squat jumps (fingers to the floor and a vertical leap)
90 press ups
80 inverted rows
70 kettlebell swings (20kg)
60 glute bridges (BW+5kg)
50 doubled mini band seated row with 2 sec squeeze
40 kettlebell shoulder to shoulder press (20kg)
30 kettlebell 1 arm bent over row (20kg)
20 sit ups (BW+5kg)
10 hanging leg raise (BW+5kg)

1:05:00 dead

Webber: you're a f*cking w*anker :) xxx

[SomeOldDog]

You know when your blood pumps in your ears/head so hard you go a bit deaf....

[Mike_Hawkins]

100 squat jumps (fingers to the floor and a vertical leap)
90 press ups
80 inverted rows
70 kettlebell swings (20kg)
60 glute bridges (BW+5kg)
50 doubled mini band seated row with 2 sec squeeze
40 kettlebell shoulder to shoulder press (20kg)
30 kettlebell 1 arm bent over row (20kg)
20 sit ups (BW+5kg)
10 hanging leg raise (BW+5kg)

1:05:00 dead


Erm...why??!!! Done in that order? As in have to do 100 squat jumps before you start press ups??!!

[SomeOldDog]

Yes mate, I did 100 jump squats before 90 press ups before ... you get the idea.

What do you mean, why?

[Mike_Hawkins]

Hehe, only joking, very decent work!!!! Suicidally so!!!

[PikeKing]

pm circuit training

warm up: Some of those mobility drills you're all crying on about x bored and general band shit x 5 minutes

100 squat jumps (fingers to the floor and a vertical leap)
90 press ups
80 inverted rows
70 kettlebell swings (20kg)
60 glute bridges (bw+5kg)
50 doubled mini band seated row with 2 sec squeeze
40 kettlebell shoulder to shoulder press (20kg)
30 kettlebell 1 arm bent over row (20kg)
20 sit ups (bw+5kg)
10 hanging leg raise (bw+5kg)

1:05:00 dead

webber: You're a f*cking w*anker :) xxx

hehehe

[SomeOldDog]

I am really, really sore today.

Got a quad pump from walking up the 3 flights of stairs at the office.

The bicep and upper back doms is hideous. Probs from those rows.

[plateau2]

Nice session that buddy!

[SomeOldDog]

Nice session that buddy!

cheers man, really feeling it today

[LA]

That session looked like hell!! How much rest was in there?

[SomeOldDog]

That session looked like hell!! How much rest was in there?

It was fairly hard work.

Not much rest at all. As you can see the whole lot went down in a shade over 1 hour -- 550 reps over, 50+ sets..?

100 full depth squat jumps were a lot harder than I expected. That took about 4 minutes and made me hear my own heartbeat.

The press ups went down in about 10 sets, which I was gutted about. Went something like 30, 30, 10, 5, 5, 2, 1, 1 etc etc.

I tried very hard not to rest more than 20-30 seconds throughout.

The 80 BW i/rows were the real killer. The first few sets went down in 10s, but after 40-50 it was 2s and 3s. This must have taken >15 minutes on it's own.

[SomeOldDog]

I should also point out that the 20kg 1 arm rows was 30 reps per arm, so 60 in total.

[SomeOldDog]

I knew I shouldn't have started post on here.

You ****s are making me want to deadlift.

[plateau2]

I knew I shouldn't have started post on here.

You ****s are making me want to deadlift.

We all have different goals on here, do what makes you happy mate.

Don't need to compare sizes...

[SomeOldDog]

Yesterday PM Cardio

Warm up: easy mile

Run: 8 miles in 58:14.

[Alex]

We all have different goals on here, do what makes you happy mate.

Don't need to compare sizes...

You don't need to compare.... I do ...it makes me sad :011:

[JonnyJames]

You ****s are making me want to deadlift.

I haven't missed deadlifting that much but I very, very nearly did BB squats today which would have been a stupid thing to do.

We all have different goals on here, do what makes you happy mate.

Don't need to compare sizes...

This.

[PikeKing]

If you don't deadlift you're a fag

[SomeOldDog]

If you don't deadlift you're a fag

I thought as much :)

[SomeOldDog]

PM Cardio

Warm up: easy 800m (I had already walked about 2 miles)

Run: 6 miles in 48 something. Hard course, included an uphill of about 3/4 mile. Most of this was run at 80% ish MHR.

Pissing with rain tonight which was fun.

I think I am about 4-6 weeks away from a massive PB.

[SomeOldDog]

Diet was shit today. Managed a crappy breakfast, a 12 inch sub and some mugs of tea. PWO was a half and half pint of fresh orange and soda water.

However, I am about to redeem this with 800g of salmon and some veg. Followed by as much whey in water and bran flakes as I can pack in tonight.

[ATZ]

Whey and Milk FTW.

[JonnyJames]

Love the sig. :)

[SomeOldDog]

hahaha

shit wipe :)

[SomeOldDog]

PM Strength Training

Warm up: a load of banding about :)

Press ups: 17, 19, 15, 15, 16, 10
Pull ups: 2, 3, 3, 3, 3, 3, 2
Drop set DB Bench: 7x10
20kg KB 1 arm row: 4x10

Drop set DB bench press started as a seated mill press and I just dropped the back support one notch for each of the 7 sets, finishing up decline. Pull ups were slow, full hang, no bull shit, concentrating on firing lats. I am trying to build my tolerance to volume and getting form etc bang on, before increasing load.

+

Just for Fat Larry....

250 reps of sit ups, planks, renegade rows, hanging knee raises, crunches, etc
BTN band pull aparts with doubled mini: 3x20
Some cubans and face pulls: about 25 of each I think
Reverse flyes using doubled mini: 3x15

[JonnyJames]

Nice workout. This 'Larry' business is inspired.

[Crystal]

Lols!

[SomeOldDog]

Two days of shit training.

Wednesday I got held up at work, so couldn't do threshold training (sprints). Managed to get to orienteering club and ran about for an hour.

Thursday I got all fired up to tear the arse out of some squats and deadlifts, necked some L-tyrosine, went to a local gym (I train at home normally) to find that:

1. I needed an induction. I don't know what's worse, the fact that their system didn't have my actual induction recorded on it, or the fact that with some confidence/BS I managed to talk my way into the gym without an induction.

2. There. Were. No. Free weights. This is not an exaggeration. There was nothing. DBs up to 12kg. No racks. No benches. Not a single barbell. I asked the gym manager why, and he said there was no demand for it, no space for it, and they were dangerous.

Since I had paid for the session, I waited 5 minutes to get on the lat pulldown, then about 10 minutes to use the chest press machine.

Thursday PM Deadlift Session

Warm up: 10 mins easy running on a treadmill

Lat pull down: some plates x2x20 + some more plates x4x10
Chest press: some plates x6x10

One thing did occur to me. Running on a treadmill is the gayest thing in the world. After 10 minutes of 10kph up a 4% incline I wasn't even starting to sweat.

[Mike_Hawkins]

Sounds like an awesome gym....

We get that sometimes, peoples induction haven't been recorded etc. If I'm told to do an induction for someone in this situation I just do a little quiz (wheres the fire exits, explain the layout to me etc.) All fun and games :)

[JonnyJames]

2. There. Were. No. Free weights. This is not an exaggeration. There was nothing. DBs up to 12kg. No racks. No benches. Not a single barbell. I asked the gym manager why, and he said there was no demand for it, no space for it, and they were dangerous.


Dear. Sweet. Jesus. Even the gym at the Holiday Inn in Winnersh I had to stay in for a couple of days last year had DBs up to 40kg!

[plateau2]

Dear. Sweet. Jesus. Even the gym at the Holiday Inn in Winnersh I had to stay in for a couple of days last year had DBs up to 40kg!

That's decent for a hotel gym!

[JonnyJames]

That's decent for a hotel gym!

True. I was expecting something like Rob described above and was pleasantly surprised. Mind you, I seem to have a good track record when it comes to decent hotel gyms. The gym at the Crowne Plaza in Liverpool even had a power rack ffs!

[ATZ]

Rob, which gym was it out of interest? I could recommend you a few in Chester and loads within a 20min drive or so.

Also, come summer, I coming orienteering with you...

[ATZ]

On the hotel gym front, I stayed in a hotel in Finland that (unsuprisingly) had a rack AND a platform, plus a decent bench and DB's. The only draw back was it was glass fronted and in front of reception, so I did get a few funny looks deadlifting.

[SomeOldDog]

Rob, which gym was it out of interest? I could recommend you a few in Chester and loads within a 20min drive or so.

It was Northgate. I'm a swim member at Christelton sports centre, but Northgate is about a 5 min walk from my place and you can use either as part of the monthly membership. The last time I went (years back) they did have free weights. Yesterday was just shocking.

If you want to do that new gym you were on about, I'd be up for that soon.

Alternatively, a bloke in the office just mentioned Chester's boxing gym has a squat rack :017:

It's £3 a session and no induction, if you fancy that.


Also, come summer, I coming orienteering with you...

Good skills. It would be nice to have someone that is within 15 years of my age there too. I managed to rope a mate/acquaintance into coming, but he's a fat shit and I keep having to wait for him. Most of the rest are 40s and 50s, or <10.

To be honest, though, I'm only going to learn navigation with a map and compass, for the hills. Once I've got that down, I'll either leave the club for a more serious one or jack it altogether.

[SomeOldDog]

Friday PM Cardio

Warm up: easy mile

Run: 6 miles in 49:00

Very comfortable, except the hills

[Dave284]

http://www.functionalpatterns.com/2012/02/26/how-to-improve-your-running-biomechanics-part-1-video/

[SomeOldDog]

There was a guy I read about a LONG time ago who was either an 800m or 1500m runner. He had a target time for his distance (lets say 2 minute 800m - obviously it was quicker than this!) and he would start off say doing 8 x 100m with a jog recovery at 15 seconds each, then build it up gradually to say 4 x 200m with a jog recovery at 30 seconds each, onwards until he hit 800m at 2 minutes. He might even have kept it at 8 reps and just build gradually (adding say 20m each time) keeping to 2 minute 800m pace. Always thought it made sense and sounded quite cool!

Sorry for the hijack Dave

Hi Mike

I've been doing similar, once per week.

Taking my "goal pace" and hammering that for reps with recovery in between. [My] logic suggests that if the goal pace is to be reached, that decreasing the rest periods to zero over time, instead of increasing volume (either sets or distance), would produce the results I'm after.

This has worked in the past for me.

However, I'm wondering whether or not to spend more time on threshold training and less on middle distance, for a month or two, to really focus on getting my times down.

Right now:

I am running 6-8 miles in under an hour Monday and Friday right now. With some form of sprints on Wed (and orienteering club!), and circuit training, bergen running and swimming slotted in elsewhere. Trying to have 1 day off at least each week.

Possible plan:

I am considering switching to threshold training Monday and Thursday and hitting a longer run 6-8 miles on Tues and Fri. I can then get some swimming, circuits, etc in on Weds and Sat.

[SomeOldDog]

So maybe:

Monday: 8x300m @ faster than goal pace

Tuesday: Run 45-60 minutes (6-8 miles)

Wednesday: Swim or Circuits AM & Orienteering PM (which is a 30-60min of moderate running)

Thursday: 3x800m @ goal pace

Friday: Run 45-60 minutes (6-8 miles)

Saturday: Swim or Circuits

Sunday: Rest

[GoldenArrow]

I used to believe that 'the key to running is rotation' when it was going around a few years ago, now not so much.

Dave/GA/Aled/PK/anyone who runs

off topic

do you have any thoughts on improving short distance running times; say 1-3 miles?

not asking for you to write a dissertation, but pointing to a decent article on the matter would be really appreciated, along with a summary of your thoughts

so much conflicting advice if you just google "improve 1 mile sprint" or "run faster short distance" etc
Why are you trying to improve short distance times if long distance is the goal? (or is short distance the goal?)

[SomeOldDog]

Both short and long distance is important to me and my training goals.

[SomeOldDog]

I used to believe that 'the key to running is rotation' when it was going around a few years ago, now not so much.


Meaning if I just plug away at 70-80% HR, middle distance, my short distance time will improve?

Or have I mis-read that too (doh)

[GoldenArrow]

My approach would be:-

- increase aerobic power/capacity
- increase strength, esp of major running muscles*
- increase local muscular endurance of same
- increase reactivity of calves (plyos, skipping, running)

Time and speed would be of little concern on a daily basis and used similar to a 1RM in powerlifting to check that things were on course.

Oops, forgot the corresponding *

* = especially the ones that are usually weak, used a lot in distance running and tire fast, i.e. hip flexors.

[GoldenArrow]

Meaning if I just plug away at 70-80% HR, middle distance, my short distance time will improve?
)
What I was referring to was the video above.....a few years back all the 'functional' guys were referring to rotation during running like it was the great secret we needed to know to break world records....I bought that at the time, then I read Yessis' Explosive Running book where he breaks down the positions and muscles required and realised it [his] was a much more efficient approach.

In short, for hitting a golf ball or tennis ball etc it's a great idea, load up the obliques and begin a bottom-up rotation pattern....for something like running where the 'strike' has to be immediately reversed and repeated in the alternate direction, use the torso as a mostly stable transferrer of energy from the arms to the legs.

[Dave284]

I'd not actually watched it before posting, that guy ****ing loves rotation for EVERYTHING. As has been said, I think there is an element of usefulness in it, but agree with Alex.

[SomeOldDog]

My approach would be:-

- increase aerobic power/capacity
- increase strength, esp of major running muscles*
- increase local muscular endurance of same
- increase reactivity of calves (plyos, skipping, running)

Time and speed would be of little concern on a daily basis and used similar to a 1RM in powerlifting to check that things were on course.

OK GA/Dave (first, a thanks for posting/your time)

Second;

- increase aerobic power/capacity
So 6-8 milers at 70-80% (check)
- increase strength, esp of major running muscles*
So PL style squats, et al? (no check)
- increase local muscular endurance of same
So circuits (check)
- increase reactivity of calves (plyos, skipping, running)
So sorta half check (since I'm already running/doing jump squats)

Also, being anal, are they in rank order?

[JonnyJames]

....for something like running where the 'strike' has to be immediately reversed and repeated in the alternate direction, use the torso as a mostly stable transferrer of energy from the arms to the legs.

Weirdly, I was talking about exactly this with Norbert the massage therapist on Friday. He'd seen a friend of mine the day before who's currently training for a 10k run. Norbert said the guy has literally no oblique development, or any kind of core stability, so it was his guess he was losing too much 'drive' through not being able to hold himself stable. Looks like that tallies exactly with what you're saying.

Apologies for the somewhat cross-purpose post; it just popped in to my head.

[SomeOldDog]

So if I had to put a nail in it:

I want to run 1.5 miles very very very fast.

At the same time..

I want to run 6-8 miles very very fast.

In that order.

[GoldenArrow]

- increase aerobic power/capacity
So 6-8 milers at 70-80% (check)
You can also use tempo runs and/or circuits for this

- increase strength, esp of major running muscles*
So PL style squats, et al? (no check)
not neccesarily, just get the hip extensors/flexors/stabilisers and torso stabilisers stronger somehow

- increase local muscular endurance of same
So circuits (check)
Not really....and you'd not (often) want to do this concurrently...I'd be talking high high rep step-ups/lunges/split squats or the like, for like 10-15 minute sets, at the extreme end...

- increase reactivity of calves (plyos, skipping, running)
So sorta half check (since I'm already running/doing jump squats)

Also, being anal, are they in rank order?
- Depends what's weak....if you're blowing out of your arse but can easily run, increase the aerobic capacity.....if your legs are on fire/you can barely stumble forwards and your breathing is relaxed, increase the endurance or strength of the muscles. Of course, both usually need work but one more than the other.

[GoldenArrow]

So if I had to put a nail in it:

I want to run 1.5 miles very very very fast.

I'd do a lot of 100-200m tempo work as well as the above.

[SomeOldDog]

Also, being anal, are they in rank order?
- Depends what's weak....if you're blowing out of your arse but can easily run, increase the aerobic capacity.....if your legs are on fire/you can barely stumble forwards and your breathing is relaxed, increase the endurance or strength of the muscles. Of course, both usually need work but one more than the other.

Hmmm. OK

On long runs (>5 miles) my legs 'give out' long before my lungs/heart does.

On shorter runs/sprints, my heart and lungs give out first.

I guess that means I need to improve both...?

Also, re endurance, do I take it that bergen walks/runs (if you haven't much experience of it, think farmers walk without the grip issues) would suffice in place of 15 minutes of step ups/etc, or is that not the same kind of 'endurance'?

[SomeOldDog]

PM Threshold Training

Warm up: 1 easy mile

Run: 3 miles hard running with hills (3.02mi in 21:07)

That was very, very hard work. I have not eaten anything like enough carbs today (Paelo), probs less than 70g in fact.

Wont be making that mistake again!

[GoldenArrow]

Norbert the massage therapist
Definitely needs his own cartoon somewhere...

[GoldenArrow]

Hmmm. OK

On long runs (>5 miles) my legs 'give out' long before my lungs/heart does.

On shorter runs/sprints, my heart and lungs give out first.

I guess that means I need to improve both...?
You're into choosing which, if any, to specialise in then....or just alternating training goals in order to push the threshold on both.

Also, re endurance, do I take it that bergen walks/runs (if you haven't much experience of it, think farmers walk without the grip issues) would suffice in place of 15 minutes of step ups/etc, or is that not the same kind of 'endurance'?
Too much of a 'relaxation' phase to get local lactic acid levels up I think. Would be good as a gateway exercise in a different phase.

[JonnyJames]

Definitely needs his own cartoon somewhere...

Shall we knock up a script and submit it to Adult Swim?

[SomeOldDog]

You're into choosing which, if any, to specialise in then....or just alternating training goals in order to push the threshold on both.
OK. So alternating is the key.

Can we discuss at what a typical 'sprint' phase would look like? Or even just give me some periodisation pointers? I can hopefully then use those principles and apply them to middle distance running! I was thinking 6 week blocks would be good. Would help with a particular short terms goal.

Too much of a 'relaxation' phase to get local lactic acid levels up I think. Would be good as a gateway exercise in a different phase.
Hmm. I don't really see how walking up hills is much different to step ups, BUT, I am not an expert and you are. So perhaps running up and down my tower block?

[SomeOldDog]

Shall we knock up a script and submit it to Adult Swim?

By the way JJ

I gather your better half is a kick boxer?

I recall watching an episode of Frasier once, where Niles starts dating some young fitty who keeps him up all night and takes him clubbing etc. He buys a leather jacket. Totally out of his comfort zone. That's all I can think of now. You need to change you picture, or my ribs might break!!!

[GoldenArrow]

OK. So alternating is the key.

Can we discuss at what a typical 'sprint' phase would look like? Or even just give me some periodisation pointers? I can hopefully then use those principles and apply them to middle distance running! I was thinking 6 week blocks would be good. Would help with a particular short terms goal.
I'll get up early tomorrow and note down some ideas for how I'd go about it!

Hmm. I don't really see how walking up hills is much different to step ups, BUT, I am not an expert and you are. So perhaps running up and down my tower block?
We'd be talking about a 2 second-plus eccentric and the same on the concentric with no (minimal) locking out/relaxation phase in order to literally cut off the majority of oxygen flow to the muscle and allow lactic acid to build up....perhaps step ups wasn't the best word to use out of context

[SomeOldDog]

re 2nd point: gotcha, and thanks.

re 1st point, nice one, and thanks!!!!

call me if you need info/etc

also, work has gone ape (in a good way) so if you call try to make it early or late afternoon

ta ra

[JonnyJames]

By the way JJ

I gather your better half is a kick boxer?

I recall watching an episode of Frasier once, where Niles starts dating some young fitty who keeps him up all night and takes him clubbing etc. He buys a leather jacket. Totally out of his comfort zone. That's all I can think of now. You need to change you picture, or my ribs might break!!!

Indeed she is. British light contact champion for her weight class (in her style); she's having a bash at full contact end of next month. She won the deciding bout last year despite picking up a load of penalty points for punching the other girl full in the face, God bless her.

Thing is, as Mr Gold can tell you, Niles Crane is the perfect avatar for me.

[SomeOldDog]

Paleo day 1

1. Fruit and nuts and 20g whey in milk (ran out of eggs!)
2. Mug of tea and nuts/raisins
3. Chicken, spinach, an egg and fruit and nuts
4. 20g whey in water
5. PWO was some bread and 40g whey in water
6. Chicken, potato and chilli + fish oil
7. half a tub cottage cheese and 1/4 pineapple

Plus a boat load of water!

[TAT 70]

i had a go at a Paleo diet & enjoyed it. Would still be on it but struggled
with getting everything sorted for work .
I found `Marks daily apple` forum a great deal of help
Good luck with it :038:

[SomeOldDog]

Thanks TAT!

Will look it up.

[Icepick]

Paleo day 1

1. Fruit and nuts and 20g whey in milk (ran out of eggs!)
2. Mug of tea and nuts/raisins
3. Chicken, spinach, an egg and fruit and nuts
4. 20g whey in water
5. PWO was some bread and 40g whey in water
6. Chicken, potato and chilli + fish oil
7. half a tub cottage cheese and 1/4 pineapple

Plus a boat load of water!

lol so you are not following the paleo diet then

[SomeOldDog]

Paleo day 2

1. Tried IF like Aled
2. Mug of tea + massive bowl of cereal (Aled's fault)
3. 200g chicken, spinach, raspberries, an egg and coffee
4. 20g whey in water
5. L-tyrosine in water
6. PWO 40g whey in water, 2x slices bread with honey, banana and water
7. 800g rump steak, veg, fish oil, water
8. Cottage cheese, pineapple and water

[SomeOldDog]

lol so you are not following the paleo diet then

Well quite.

It's close enough :)

[SomeOldDog]

PM Cardio

Warm up: 1 mile

Run: 6 miles over hills including 40x50m sprints in 46:08.

That was the most savage thing I have done in ages.

Smashed.

[Dave284]

Forty 50m sprints? 2000m sprinted? You're off your tits.

[SomeOldDog]

That's correct, Dave.

My Garmin reckoned I burned 1,300 calories during that run.

Not sure about that, but I ****ing feel like I went through about 6,000!

[Dave284]

I don't think I'd be doing anything that could be described as sprinting after about 5 repeats.

[SomeOldDog]

They were best efforts, so undoubtedly the first few were faster than the last.

[SomeOldDog]

Full blown uber doms today. Even my delts are sore.

In other news, I met Sir David Attenborough today. Was invited to his London home and went round for coffee and etc. I'm on Cloud 9. It was just awesome.

[JonnyJames]

That... is awesome. Am very jealous! My dad's met him too but I have not had that honour, alas. When we were agreeing on the evils of GM crops, I was thinking of what he said, something like 'We've spent too long adapting the planet to our needs, it's time we started adapting ourselves to the planet's needs.'

[SomeOldDog]

Quite!

If I knew how to post a photo on here I would put it up of me and him in his back yard.

Tried the post picture thing but it's not on the web so I can't :(

[JonnyJames]

7. 800g rump steak, veg, fish oil, water

Wait, wait, wait... I didn't notice this. An 800g rump steak? You had a 29oz steak? If that's not a mistype you're my new favourite person.

[JonnyJames]

Quite!

If I knew how to post a photo on here I would put it up of me and him in his back yard.

Tried the post picture thing but it's not on the web so I can't :(

You can upload files mate. Just click on the 'manage attachments' button when replying.

[SomeOldDog]

Wait, wait, wait... I didn't notice this. An 800g rump steak? You had a 29oz steak? If that's not a mistype you're my new favourite person.

It's not a mis type.

I posted a pic of it on FB (as Paelo diet bros) and all Alex could say was "Gayleo", the **** :)

[GoldenArrow]

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/s480x480/427736_3446006153006_1356228338_3369442_215205465_ n.jpg

[SomeOldDog]

Awesome Alex, thanks

and all Alex could say was "Gayleo", the **** :)

Also... did I say ****? I mean bestestestest pal ever...

[GoldenArrow]

There wasn't a pic of the steak btw!

Finalising exercises (as much as I ever do) on your programme now

[JonnyJames]

It's not a mis type.

[Man-crush engaged]

[SomeOldDog]

Hahaha

Get on it.

Rump steak just needs to rest a bit once out of the pan. Cheap as anything

[plateau2]

Impressive steak eating

Good to see another baldie on here!

[Alex]

Good work on the steak, my local does a nice 20oz rump and thats usually enough!

[SomeOldDog]

Cheers boys.

It took about 40 minutes to eat!

[JonnyJames]

Not ****ing surprised!

Right. I need to at least attempt this. Harry's do a 1kg prime rib but it's bone-in... might have to hit up the butcher.

[SomeOldDog]

Get it done!!!

[SomeOldDog]

PM Weight Room HELL

Warmed up with some Joe DeFranco mobility drills I found on YT: http://www.youtube.com/watch?v=tiA0-IatUrY

Goblet Squat
20kg KB x 5 x 20 - 60 sec rest

No rest, straight into..

Clean
20kg KB x 5 x e/s
Shoulder to shoulder press
20kg KB x 10
Sit ups
Bw x 40
1 arm row
20kg KB x 12 e/s
Band twist
x12 e/s
Face pull
Band x 20

No rest, straight into..

Goblet Squat
20kg KB x 2 x 20 - 60 sec rest
20kg KB x 3 x 15 - 60 sec rest <<no chance of 20 reps on 8th, 9th and 10th sets

Clean
20kg KB x 5 x e/s
Shoulder to shoulder press
20kg KB x 10
Sit ups
Bw x 40
1 arm row
20kg KB x 12 e/s
Band twist
x12 e/s
Face pull
Band x 20

DONE.

That's 185 reps of gob squats with 20kg, plus a load of other shit. My VMOs were (are!!) so pumped I thought they were going to pop my kneecaps off.

Feel like 10lbs of shit in a 5lb bag.

LActic acid!!!!!

sLeep

[Dave284]

Good to see some KB stuff in here.

[PikeKing]

beast!

[GoldenArrow]

Boom shalack lack boom!

pXwtHJQ66Rk

[SomeOldDog]

Thanks!

KBs and resistance bands are all you need sometimes..

I honestly don't think anyone could do that without feeling like shit afterwards. It was meant to be 200 reps of gob squats in sets of 10 with 60 seconds recovery. I managed 185.

I blame that Alex, personally.

[SomeOldDog]

beast!

cheers dude!!!

[plateau2]

Looks fun/hell

[666]

In other news, I met Sir David Attenborough today. Was invited to his London home and went round for coffee and etc. I'm on Cloud 9. It was just awesome.

Well jel.

Nice steaking.

[ATZ]

How did the Attenborough invitation come about Rob? The guy's a hero.

[SomeOldDog]

It was an intro through work. We did a project for him, and I refused to charge him. It was about £1.5k of work, so his daughter Susan wrote to me inviting me to their home.

[SomeOldDog]

Looks fun/hell

It was pretty much all the latter.

Alex's creation. It gets worse soon too. Over the next few workouts the volume increases to 600 reps of gob squats/session.

[GoldenArrow]

Just did your workout from yesterday....was ok actually!

I didn't bump the weight up by bodyweight%age though! Although I did do 15 reps of everything in the upper body circuit

[ATZ]

It was an intro through work. We did a project for him, and I refused to charge him. It was about £1.5k of work, so his daughter Susan wrote to me inviting me to their home.

Cool. What is it you do out of interest?

[SomeOldDog]

Just did your workout from yesterday....was ok actually!

I didn't bump the weight up by bodyweight%age though! Although I did do 15 reps of everything in the upper body circuit

So a 100kg bw, 200kg squatter, did the same workout as me!! No ****ing wonder it was OK. :D

I'd have done 15 reps on all upper if that's what you asked for! I didn't want to overreach any more than you intended.

Let's see who get the better of workout 3.

Booya

[ATZ]

Al, have you put some KB stuff together for Rob? Any chance I can have a looksie?

[GoldenArrow]

It's not really KB stuff, it uses KBs if and when they're needed but the goal is a faster 5k time. Haven't completely finalised it and we're going to tweak it if and when needed but you can certainly read the workouts on here! :D

[GoldenArrow]

So a 100kg bw, 200kg squatter, did the same workout as me!! No ****ing wonder it was OK. :D

I'd have done 15 reps on all upper if that's what you asked for! I didn't want to overreach any more than you intended.

Let's see who get the better of workout 3.

Booya
More like 150 squat at the moment, if that!

....and I have to squat the extra weight too :D

Remember about the bodyweight when talking about my 5k time :P

[SomeOldDog]

Yesterday PM

Sports massage 45 mins lower body

Run 1: 40 mins at max 155 HR (4.23 miles)

[GoldenArrow]

Legs sore?