Spliced and diced - perhaps one day, a little shredded!
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Original post by AreebWithaHat
Oh right, makes sense, would be overkill to train for a marathon and lift at the same time.
Did a little bit of lifting whilst training at the same time, it was rubbish as I just didn't have the energy after running, to lift
11.68 miles in 1 hour 40 min and 35 secs
Ran the first 7.7 ish miles without no water - suffered for it!
Ran the first 7.7 ish miles without no water - suffered for it!
22 mins on the cross trainer - went hell for leather, more than enough effort for a 5k!
4.5 miles in 32:49 minutes on Saturday
6.4 miles in 52:49 on Monday - extremely painful with shin splints bizarrely
4.8 miles in 35:58 fartlek on Tuesday
6.4 miles in 52:49 on Monday - extremely painful with shin splints bizarrely
4.8 miles in 35:58 fartlek on Tuesday
nice work, your times are pretty good.
16:15 for 2.4 miles last night
One day to go! 1081 days goes quick www.justgiving.com/keepliving
Posted from TSR Mobile
One day to go! 1081 days goes quick www.justgiving.com/keepliving
Posted from TSR Mobile
IT IS DONE!!
3 hours 59 min 31 seconds would have been faster but running in parkland with blisteringly hot sunshine, exposed to very strong wind and running in a dustbowl was a brutal second half of the marthon - the first half was great! First half was just over 1 hour 40
3 hours 59 min 31 seconds would have been faster but running in parkland with blisteringly hot sunshine, exposed to very strong wind and running in a dustbowl was a brutal second half of the marthon - the first half was great! First half was just over 1 hour 40
Original post by Angry cucumber
IT IS DONE!!
3 hours 59 min 31 seconds would have been faster but running in parkland with blisteringly hot sunshine, exposed to very strong wind and running in a dustbowl was a brutal second half of the marthon - the first half was great! First half was just over 1 hour 40
3 hours 59 min 31 seconds would have been faster but running in parkland with blisteringly hot sunshine, exposed to very strong wind and running in a dustbowl was a brutal second half of the marthon - the first half was great! First half was just over 1 hour 40
Nice one, was it a run for charity or something? Also you better start lifting now
Original post by AreebWithaHat
Nice one, was it a run for charity or something? Also you better start lifting now
Aye - www.justgiving.com/keepliving
Lifting starts later this week when I can actually walk properly
It's time to get HUGE (edited 10 years ago)
Last night - some light shoulder work - legs weren't feeling any compound lifts
Lateral raises 2 x 10 7.5kg dbs
1 x 10 10 kg dbs
palms rear lateral raises 3 x 10 7.5 kg
vertical raises palms ground 3 x 10 7.5kg dbs
Shrugs 3 x 10 25kg dbs
Then attempted some pull ups and it was embaressing
Lat pull downs 1 x 10 40kg
1 x 10 50 kg
Lateral raises 2 x 10 7.5kg dbs
1 x 10 10 kg dbs
palms rear lateral raises 3 x 10 7.5 kg
vertical raises palms ground 3 x 10 7.5kg dbs
Shrugs 3 x 10 25kg dbs
Then attempted some pull ups and it was embaressing
Lat pull downs 1 x 10 40kg
1 x 10 50 kg
Some back and biceps
Lat pull downs 57.5 kg 1 x 10
52.5 kg 1 x 10
57.5 kg 1 x 10
Curls 10kg dbs 1 x 10
12.5kg 2 x 10
Deadlifts - had no idea what I'd be dead lifting so started low
1 x 5 50kg
1 x 5 60kg
1 x 5 70kg
I think I'll probs be around 75kg for 3 x 5
Reverse flys 1 x 10 10kg dbs
2 x 10 7.5kg dbs
Inverted rows 1 x 10
1 x 5
Hands couldn't take the pain
Then did a drop sets from 25kg to 5kg of cable curls, there's nothing left of biceps!
Would have done some T bars but there wasn't room to do them
Lat pull downs 57.5 kg 1 x 10
52.5 kg 1 x 10
57.5 kg 1 x 10
Curls 10kg dbs 1 x 10
12.5kg 2 x 10
Deadlifts - had no idea what I'd be dead lifting so started low
1 x 5 50kg
1 x 5 60kg
1 x 5 70kg
I think I'll probs be around 75kg for 3 x 5
Reverse flys 1 x 10 10kg dbs
2 x 10 7.5kg dbs
Inverted rows 1 x 10
1 x 5
Hands couldn't take the pain
Then did a drop sets from 25kg to 5kg of cable curls, there's nothing left of biceps!
Would have done some T bars but there wasn't room to do them
Chest and tri day
My chest feels like it weighs a tonne, I went in and went a little crazy
Flat DB bench 40kg 1 x 10
45kg 1 x 7
50kg 2 x 5
Considering that's not too far from what I was before the marathon this is gonna come up quickly
Incline bench
22.5 3 x 5
Shaking on the last reps
Tricep DB extension 2 x 10 20kg
1 x 7 22.5kg
Decline Flys 30kg 1 x 10
35kg 1 x 7
1 x 6
Physically couldn't do anymore chest
Did a short drop set of cable extensions as I didn't have anything when I tried a few dips - my muscles are tight against fascia... it's been a while!
My chest feels like it weighs a tonne, I went in and went a little crazy
Flat DB bench 40kg 1 x 10
45kg 1 x 7
50kg 2 x 5
Considering that's not too far from what I was before the marathon this is gonna come up quickly
Incline bench
22.5 3 x 5
Shaking on the last reps
Tricep DB extension 2 x 10 20kg
1 x 7 22.5kg
Decline Flys 30kg 1 x 10
35kg 1 x 7
1 x 6
Physically couldn't do anymore chest
Did a short drop set of cable extensions as I didn't have anything when I tried a few dips - my muscles are tight against fascia... it's been a while!
2 hours of a light frisbee session yesterday
Leg day today
Squats 1 x 5 40kg - form was alrightish
2 x 5 50kg form was horrible kept tipping forward, my lower back just screamed
Gonna do some research into how to improve this as it was awful, last time I squatted (a long time ago) my form was fine, this time my head was heading for my knees - bizarre. I think it might be practice so every spare moment I'm going to do a few cheeky bodyweight squats
Step out and back lunges
3 x 10 25kg
When left foot forward - right metatarsal 1 was screaming - I've damaged it when running as it was always pressed upon by my shoe - it's getting better but my god was today painful
Leg press 1 x 10 90kg
1 x 10 112kg
1 x 10 120kg
No problems, I'll start heavier next time
Hamstring curls
1 x 10 30kg
1 x 10 40kg
1 x 10 50kg
50kg was a bit heavy due to location of bar that rests above your knee
Leg extensions 1 x 10 50kg
2 x 10 60kg
Calf raises 1 x 10 70kg
1 x 15 80kg
1 x 15 90kg
Might grow some balls and go heavier next time but the pain was rather intense
Walking will be fun tomorrow
Leg day today
Squats 1 x 5 40kg - form was alrightish
2 x 5 50kg form was horrible kept tipping forward, my lower back just screamed
Gonna do some research into how to improve this as it was awful, last time I squatted (a long time ago) my form was fine, this time my head was heading for my knees - bizarre. I think it might be practice so every spare moment I'm going to do a few cheeky bodyweight squats
Step out and back lunges
3 x 10 25kg
When left foot forward - right metatarsal 1 was screaming - I've damaged it when running as it was always pressed upon by my shoe - it's getting better but my god was today painful
Leg press 1 x 10 90kg
1 x 10 112kg
1 x 10 120kg
No problems, I'll start heavier next time
Hamstring curls
1 x 10 30kg
1 x 10 40kg
1 x 10 50kg
50kg was a bit heavy due to location of bar that rests above your knee
Leg extensions 1 x 10 50kg
2 x 10 60kg
Calf raises 1 x 10 70kg
1 x 15 80kg
1 x 15 90kg
Might grow some balls and go heavier next time but the pain was rather intense
Walking will be fun tomorrow
Tuesday - Lat pulldowns 130 pounds (yes my gym is actually in pounds on machines ) 2 x 10
120 pounds 1 x 10
DB rows - 25kg 1 x 10
35kg 1 x 10
30kg 1 x 10
Inverted rows 1 x 8
2 x 6
Several partial reps
Bicep curls 3 x 6 (or 8 I can't remember) 15kg DBs
Hammer curls 3 x 10 12.5kg DBs
Cable curls - to fail
Chin ups 1 x 5
1 x 4
1x1
Oh dear
Might have done something else can't remember
Couldn't get anywhere near a bar - morons trying to outlift one another with plenty of screaming
Wed morning
Deadlifts 70kg 2 x 5
Left hand was failing so took some weight off
60kg 1 x 5
Tbars 1 x 10 25kg
1 x 10 35kg
1 x 10 40kg
Lateral raises 10 kg dbs 3 x 10
Palms rear 7.5kg dbs 3 x 10
All I had time for
Wed afternoon- 16.2 mile bike ride
Wed evening - 2 hours of frisbee
I was just a tad exhausted - however I went out... lets just say Thursday was hard
Today 16.7 miles on the bike
) 2 x 10 120 pounds 1 x 10
DB rows - 25kg 1 x 10
35kg 1 x 10
30kg 1 x 10
Inverted rows 1 x 8
2 x 6
Several partial reps
Bicep curls 3 x 6 (or 8 I can't remember) 15kg DBs
Hammer curls 3 x 10 12.5kg DBs
Cable curls - to fail
Chin ups 1 x 5
1 x 4
1x1
Oh dear
Might have done something else can't remember
Couldn't get anywhere near a bar - morons trying to outlift one another with plenty of screaming
Wed morning
Deadlifts 70kg 2 x 5
Left hand was failing so took some weight off
60kg 1 x 5
Tbars 1 x 10 25kg
1 x 10 35kg
1 x 10 40kg
Lateral raises 10 kg dbs 3 x 10
Palms rear 7.5kg dbs 3 x 10
All I had time for
Wed afternoon- 16.2 mile bike ride
Wed evening - 2 hours of frisbee
I was just a tad exhausted - however I went out... lets just say Thursday was hard
Today 16.7 miles on the bike
Played in a beginners tournament for frisbee over the weekend - didn't do much as I was one of 3 returners on our team and as only one of us were allowed on at a time - not much game time
Since Wed I've hardly slept at all and my diet has gone to rubbish
I was dead today but cracked out some chest and tricep action
Dips 1 x 12
+ 15kg 1 x 6
+ 20kg 2 x 4
Flat bench 25kg DBs 1 x 4
22.5kg 2 x 5
Incline bench 22.5 1 x 4
20kg 1 x 5
20kg 1 x 4
17.5kg 1 x 4
Incline flys 35kg 1 x 4
Decline flys 30kg 1 x 4
Flat flys 30kg 1 x 4
25kg 1 x 4
Cable flys 1 x 10 level 4
1 x 8 lvl 6
1 x 10 level 4 (approx I can't remember for this exercise)
No idea what the action is called by pulling the cable with one hand with your elbow bent beside your hip and you bring your forearm towards your stomach from a laterally pointed positon.
2 x 10 level 2
Short amount of ab work
Now for some sleep!
Since Wed I've hardly slept at all and my diet has gone to rubbish
I was dead today but cracked out some chest and tricep action
Dips 1 x 12
+ 15kg 1 x 6
+ 20kg 2 x 4
Flat bench 25kg DBs 1 x 4
22.5kg 2 x 5
Incline bench 22.5 1 x 4
20kg 1 x 5
20kg 1 x 4
17.5kg 1 x 4
Incline flys 35kg 1 x 4
Decline flys 30kg 1 x 4
Flat flys 30kg 1 x 4
25kg 1 x 4
Cable flys 1 x 10 level 4
1 x 8 lvl 6
1 x 10 level 4 (approx I can't remember for this exercise)
No idea what the action is called by pulling the cable with one hand with your elbow bent beside your hip and you bring your forearm towards your stomach from a laterally pointed positon.
2 x 10 level 2
Short amount of ab work
Now for some sleep!
A rapid shoulder session on Tuesday
Lateral raises 10 kg DBs 3 x 10
Vertical raises 10kg DBs 1 x 10
7.5kg DBs 2 x 10
DB press 17.5 kg 1 x 7
15kg DBs 2 x 8
Something like that
Arnold press 12.5kg DB's 1 x 3 felt damn heavy
10kg DBs 2 x 7
Shrugs 50kg 1 x 10
60kg 1 x 10
1 x 7
Face rows (named something like that) 20kg 1 x 10
30kg 1 x 5
25kg 1 x 10
Can't remember exactly what I did - this is right from memory but I really should write this down
Wed - frisbee for 2 hours
Today I have a hum dinger of a cough, can't stop coughing
Lateral raises 10 kg DBs 3 x 10
Vertical raises 10kg DBs 1 x 10
7.5kg DBs 2 x 10
DB press 17.5 kg 1 x 7
15kg DBs 2 x 8
Something like that
Arnold press 12.5kg DB's 1 x 3 felt damn heavy
10kg DBs 2 x 7
Shrugs 50kg 1 x 10
60kg 1 x 10
1 x 7
Face rows (named something like that) 20kg 1 x 10
30kg 1 x 5
25kg 1 x 10
Can't remember exactly what I did - this is right from memory but I really should write this down
Wed - frisbee for 2 hours
Today I have a hum dinger of a cough, can't stop coughing
(edited 10 years ago)
Felt proper awful for the last week, still not feeling great at all... but I was bored and the gym is 2 mins away... so I went
Bicep curls 1 x 10 12.5kg DBs
2 x 7 15kg DBs
1 x 6
BW Dips 3 x 10 almost screaming to get the last rep out
Hammer curls 12.5kg 3 x 8
Over head Tricep extensions 1 x 10 17.5 kg
1 x 10 20 kg
1 x 10 22.5 kg
E/Z curls 1 x 7 20kg
1 x 6 20kg
Cable extensions level 4 3 x 7
Deadlift 1 x 5 50kg
1 x 5 60kg
1 x 5 70 kg
1 x 1 80kg
1 x 1 90 kg
1 x 1 100kg
1 x 2 90kg
Just wanted to see what my one rep max was - might be able to get 110kg fresh but I'm anything but fresh
2.5 hours of frisbee means I'm dead right now
Bicep curls 1 x 10 12.5kg DBs
2 x 7 15kg DBs
1 x 6
BW Dips 3 x 10 almost screaming to get the last rep out
Hammer curls 12.5kg 3 x 8
Over head Tricep extensions 1 x 10 17.5 kg
1 x 10 20 kg
1 x 10 22.5 kg
E/Z curls 1 x 7 20kg
1 x 6 20kg
Cable extensions level 4 3 x 7
Deadlift 1 x 5 50kg
1 x 5 60kg
1 x 5 70 kg
1 x 1 80kg
1 x 1 90 kg
1 x 1 100kg
1 x 2 90kg
Just wanted to see what my one rep max was - might be able to get 110kg fresh but I'm anything but fresh
2.5 hours of frisbee means I'm dead right now
Forgot yesterday did leg press
1 x 10 115kg
1 x 10 130kg
1 x 10 166kg (my gym weights go up in pounds hence weird kgs)
Today shoulders
Lateral raises 10kg DBs 3 x 10
Vertical raises 10kg DBs 3 x 10 Recovered all lost ground here
DB overhead press 1 x 10 12.5kg DBs
2 x 7 15kg DBs Gains were made here
Iron cross 1 x 10 level 4
1 x 10 level 6
2 x 10 level 8
Shrugs 1 x 10 30kg DBs
2 x 10 32.5 DBs
E/Z bar face pulls 30kg 1 x 8
35kg 1 x 4
30kg 1 x 4
25kg 1 x 7
Palms rear lateral raises 3 x 10 7.5kg DBs
After every set I did 1 x 3 of 20kg facepulls
Calf raises (a moment of gym madness)
1 x 10 100kg
1 x 10 130kg
1 x 10 150kg legs were a tad shaky unsurprisingly
Arnold press 3 x 10 12.5kg DBs
1 x 10 115kg
1 x 10 130kg
1 x 10 166kg (my gym weights go up in pounds hence weird kgs)
Today shoulders
Lateral raises 10kg DBs 3 x 10
Vertical raises 10kg DBs 3 x 10 Recovered all lost ground here
DB overhead press 1 x 10 12.5kg DBs
2 x 7 15kg DBs Gains were made here
Iron cross 1 x 10 level 4
1 x 10 level 6
2 x 10 level 8
Shrugs 1 x 10 30kg DBs
2 x 10 32.5 DBs
E/Z bar face pulls 30kg 1 x 8
35kg 1 x 4
30kg 1 x 4
25kg 1 x 7
Palms rear lateral raises 3 x 10 7.5kg DBs
After every set I did 1 x 3 of 20kg facepulls
Calf raises (a moment of gym madness)
1 x 10 100kg
1 x 10 130kg
1 x 10 150kg legs were a tad shaky unsurprisingly
Arnold press 3 x 10 12.5kg DBs
(edited 10 years ago)
45 mins of frisbee this morning. Then breakfast then back day.
Didn't deadlift due to a distinct lack of space.. will probs do it tomorrow
T bars 1 x 10 25kg
1 x 10 40kg
1 x 10 45kg
DB rows 2 x 8 15kg DBs
1 x 7.5
Lat pull downs 1 x 10 50 kg
2 x 8 58kg
(As before my gym weights are bizarre)
Sitting rows level 10
3 x 8
Invered flys 2 x 8 10kg DBs
1 x 7
Then some ab stuff quickly
Didn't deadlift due to a distinct lack of space.. will probs do it tomorrow
T bars 1 x 10 25kg
1 x 10 40kg
1 x 10 45kg
DB rows 2 x 8 15kg DBs
1 x 7.5
Lat pull downs 1 x 10 50 kg
2 x 8 58kg
(As before my gym weights are bizarre)
Sitting rows level 10
3 x 8
Invered flys 2 x 8 10kg DBs
1 x 7
Then some ab stuff quickly
(edited 10 years ago)
Necked some coffee and cracked on today!
Flat bench 22.5kg DBs 1 x 5
25kg DBs 2 x 5
30kg DBs 1 x 4 failed on 5th
25kg DBs 1 x 5
Incline bench 1 x 5 22.5 kg DBs
3 x 5 25kg DBs
Decline flys 17.5 kg DBs 1 x 10
2 x 8
Almost screamed on last couple of reps
Cable flys 1 x 10 level 5
2 x 8 level 7
Squats (it was my knees coming in that is/ was the problem - I can get to parallel now)
1 x 5 50kg
1 x 5 60kg
1 x 3 70kg wouldnt have got out of hole if I went for another one
1 x 4 60kg failed on last rep, had to dump it as I went too deep - almost ATG - couldn't get out of it
BW dips 1 x 8
+ 15kg 1 x 3
1 x 2
Pathetic I know - chest and tris were tired
Cable pulldowns level 3
3 x 8
Decline sit ups using smith machine to finish 3 x 10
Flat bench 22.5kg DBs 1 x 5
25kg DBs 2 x 5
30kg DBs 1 x 4 failed on 5th
25kg DBs 1 x 5
Incline bench 1 x 5 22.5 kg DBs
3 x 5 25kg DBs
Decline flys 17.5 kg DBs 1 x 10
2 x 8
Almost screamed on last couple of reps
Cable flys 1 x 10 level 5
2 x 8 level 7
Squats (it was my knees coming in that is/ was the problem - I can get to parallel now)
1 x 5 50kg
1 x 5 60kg
1 x 3 70kg wouldnt have got out of hole if I went for another one
1 x 4 60kg failed on last rep, had to dump it as I went too deep - almost ATG - couldn't get out of it
BW dips 1 x 8
+ 15kg 1 x 3
1 x 2
Pathetic I know - chest and tris were tired
Cable pulldowns level 3
3 x 8
Decline sit ups using smith machine to finish 3 x 10
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