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    Today's running: 9.68mi in 01.41.20
    Avg pace: 10.28/mi

    Massive distance/time PR, broken the 15k mark. Previous best was 7.78mi in 01.17.27, was at a better pace though. Was absolutely exhausted after today too, though I guess I haven't done any long distance for over 2 months.
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    FitNotes Workout - Friday 29th July 2016

    ** Chin Up **
    - 83.7 kgs x 5 reps
    - 83.7 kgs x 5 reps

    ** Flat TnG Barbell Bench Press **
    - 22.5 kgs x 12 reps
    - 37.5 kgs x 7 reps
    - 50.0 kgs x 10 reps
    - 50.0 kgs x 10 reps
    - 50.0 kgs x 10 reps
    - 50.0 kgs x 10 reps

    ** Incline Barbell Bench Press **
    - 22.5 kgs x 8 reps
    - 45.0 kgs x 8 reps
    - 45.0 kgs x 8 reps
    - 45.0 kgs x 8 reps
    - 45.0 kgs x 8 reps

    ** Underhand Barbell Row **
    - 22.5 kgs x 10 reps
    - 47.5 kgs x 10 reps
    - 47.5 kgs x 10 reps
    - 47.5 kgs x 10 reps
    - 47.5 kgs x 10 reps

    ** EZ-Bar Skullcrusher **
    - 22.5 kgs x 10 reps
    - 22.5 kgs x 10 reps
    - 22.5 kgs x 10 reps
    - 22.5 kgs x 10 reps
    - 22.5 kgs x 10 reps

    ** EZ-Bar Curl **
    - 17.5 kgs x 10 reps
    - 17.5 kgs x 10 reps
    - 17.5 kgs x 10 reps
    - 17.5 kgs x 10 reps
    - 17.5 kgs x 10 reps

    ** Rope Push Down **
    - 19.3 kgs x 10 reps
    - 19.3 kgs x 10 reps
    - 19.3 kgs x 8 reps

    ** Rope Curl **
    - 14.7 kgs x 10 reps
    - 14.7 kgs x 10 reps
    - 14.7 kgs x 8 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** Rear Delt Dumbbell Raise **
    - 4.0 kgs x 12 reps
    - 4.0 kgs x 12 reps
    - 4.0 kgs x 10 reps
    - 4.0 kgs x 9 reps

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    FitNotes Workout - Tuesday 2nd August 2016

    ** Chin Up **
    - 83.9 kgs x 5 reps
    - 83.9 kgs x 5 reps

    ** Flat TnG Barbell Bench Press **
    - 22.5 kgs x 12 reps
    - 37.5 kgs x 8 reps
    - 52.5 kgs x 8 reps
    - 52.5 kgs x 8 reps
    - 52.5 kgs x 8 reps
    - 52.5 kgs x 8 reps

    ** Incline Barbell Bench Press **
    - 22.5 kgs x 10 reps
    - 45.0 kgs x 9 reps
    - 45.0 kgs x 9 reps
    - 45.0 kgs x 9 reps
    - 45.0 kgs x 9 reps

    ** Underhand Barbell Row **
    - 22.5 kgs x 10 reps
    - 50.0 kgs x 8 reps
    - 50.0 kgs x 8 reps
    - 50.0 kgs x 8 reps
    - 50.0 kgs x 8 reps


    Moved into new flat yesterday, was exhausting. Nearly didnt train at all today

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    Today's running: 4.84mi in 39.10
    Avg pace: 08.18/mi

    Massive pace PR by accident. My app's GPS went nuts at the beginning so I decided to just use its stopwatch and use mapmyrun for the distance... but I still tried to hit the 9.30/mi pace I was going for. I guess I underestimated how much the GPS was wrong by lol.
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    (Original post by Implication)
    FitNotes Workout - Tuesday 21st June 2016

    ** Chin Up **
    - 70.3 kgs x 3 reps
    - 75.3 kgs x 5 reps
    - 75.3 kgs x 5 reps

    ** Flat TnG Barbell Bench Press **
    - 21.0 kgs x 12 reps
    - 36.0 kgs x 7 reps
    - 48.5 kgs x 10 reps
    - 48.5 kgs x 10 reps
    - 48.5 kgs x 10 reps
    - 48.5 kgs x 10 reps

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 6 reps
    - 41.0 kgs x 10 reps
    - 41.0 kgs x 10 reps
    - 41.0 kgs x 10 reps
    - 41.0 kgs x 10 reps

    ** Underhand Barbell Row **
    - 21.0 kgs x 10 reps
    - 38.5 kgs x 8 reps
    - 38.5 kgs x 8 reps
    - 38.5 kgs x 8 reps
    - 38.5 kgs x 12 reps

    ** EZ-Bar Skullcrusher **
    - 17.5 kgs x 12 reps
    - 17.5 kgs x 12 reps
    - 17.5 kgs x 12 reps
    - 17.5 kgs x 12 reps
    - 17.5 kgs x 22 reps

    ** EZ-Bar Curl **
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 22 reps

    ** Rope Push Down **
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps

    ** Rope Curl **
    - 10.2 kgs x 12 reps
    - 10.2 kgs x 12 reps
    - 10.2 kgs x 12 reps
    - 10.2 kgs x 12 reps
    - 10.2 kgs x 12 reps


    No time to finish, job interview later


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    why so many reps?
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    (Original post by Raees_Sharif)
    why so many reps?
    not had much success with fewer
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    Just dropping in to say that I read all of your posts, everyday that you post them.

    I've not posted in your thread before, so thought I'd let you know.
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    (Original post by Gone Revising II)
    Just dropping in to say that I read all of your posts, everyday that you post them.

    I've not posted in your thread before, so thought I'd let you know.
    much appreciated, thanks for letting me know
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    FitNotes Workout - Thursday 4th August 2016

    ** Deficit Deadlift **
    - 53.0 kgs x 10 reps
    - 93.0 kgs x 6 reps
    - 120.5 kgs x 10 reps
    - 120.5 kgs x 10 reps

    ** Barbell Front Squat **
    - 41.0 kgs x 3 reps
    - 51.0 kgs x 2 reps
    - 61.0 kgs x 1 rep
    - 71.0 kgs x 3 reps
    - 71.0 kgs x 3 reps
    - 71.0 kgs x 3 reps

    ** Barbell Squat **
    - 66.0 kgs x 3 reps
    - 66.0 kgs x 3 reps
    - 66.0 kgs x 3 reps
    - 78.5 kgs x 1 rep
    - 91.0 kgs x 1 rep
    - 103.5 kgs x 0 rep

    91 was easy af so wasn't expecting to fail 103.5. was on the way back down before I even realised I'd hit sticking point lol, 90% sure I could have ground it out if I was expecting it. haven't back squatted in ages except for a few v light triples last week tbf, just nice to be able to do it without my back screaming

    ** Klokov Press **
    - 26.0 kgs x 12 reps
    - 26.0 kgs x 12 reps
    - 26.0 kgs x 9 reps
    - 26.0 kgs x 8 reps
    - 26.0 kgs x 8 reps
    - 26.0 kgs x 7 reps
    - 26.0 kgs x 8 reps

    Gonna do upper tomorrow so decided not to do the rest of my usual shoulder work

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    i waxed my chest because yolo. oops

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    (Original post by Implication;[url="tel:66748158")
    66748158[/url]]i waxed my chest because yolo. oops

    Posted from TSR Mobile
    That is why i just use an electric razor and take the guard off.

    Tbh i like hair just below neck, it is the pec/stomach hair that i always trim away. Thank god my back is pretty hairless.


    I also read your blog

    Intrigued with the running and lifting.

    As there is a chance i'll do a half marathon next May and will need to get running for that but i don't want gainz to all go.

    Not sure how hard it is for you? How you have adapted your training etc?

    The boys did it in sub 2 hour (just) this year so will want to improve (cries)
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    PS Reviewer
    Hair crew

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    (Original post by Angry cucumber;[url="tel:66755784")
    66755784[/url]]Hair crew

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    You're a gorilla aren't you?
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    (Original post by Unistudent77)
    You're a gorilla aren't you?
    Am reincarnation of Harambe, can confirm

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    (Original post by Angry cucumber)
    Am reincarnation of Harambe, can confirm

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    yea but that can look good haha, i just had ridiculous bum fluff in uneven patches across my chest

    like rly im 23 when do I get proper MAN hairs??
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    [QUOTE=Unistudent77;66755744]That is why i just use an electric razor and take the guard off.

    Tbh i like hair just below neck, it is the pec/stomach hair that i always trim away. Thank god my back is pretty hairless.[/qupte]

    Yeah I think if I wanna remove hair again I will just shave it off tbh. I'll see how this lot grows back first though - if I'm lucky it won't be so ugly

    Hmm I got rid of the hairs just below my neck because my fianceé always complains about them hahaha. when i have proper abs i'll probably be more concerned about stomach hair!



    I also read your blog

    Intrigued with the running and lifting.

    As there is a chance i'll do a half marathon next May and will need to get running for that but i don't want gainz to all go.

    Not sure how hard it is for you? How you have adapted your training etc?

    The boys did it in sub 2 hour (just) this year so will want to improve (cries)
    Well, I haven't actually adapted my training that much because generally speaking I haven't had the time to run very often - probably once every 2 weeks on average since starting running this summer. It's only recently I've started being able to hit the 2x/week I originally intended to. My routine at the moment is 3x/week MWF, so I just keep the running to off-days and if I have a particularly intense run I'll take a rest day before my next session e.g. gym on Saturday instead of Friday. If I have an awful gym session I'll just skip the next run to make sure I'm recovered.

    I've been losing weight most of the time - which is paart of my motivation for running - so I've not really been expecting significant gains. It's hard to know what (if any) impact it's actually had!

    I've actually found the running itself incredibly easy to get better at though. Apart from the occasional run where I'm just stupid and try to run waaay faster/further/longer than I have before, the 'gains' have been fairly effortless. Just been adding on 5 mins at the same pace or dropping down to a shorter run but making sure I set a PR every time :dontknow:
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    [QUOTE=Implication;[url="tel:66762064"]66762064[/url]]
    (Original post by Unistudent77)
    That is why i just use an electric razor and take the guard off.

    Tbh i like hair just below neck, it is the pec/stomach hair that i always trim away. Thank god my back is pretty hairless.[/qupte]

    Yeah I think if I wanna remove hair again I will just shave it off tbh. I'll see how this lot grows back first though - if I'm lucky it won't be so ugly

    Hmm I got rid of the hairs just below my neck because my fianceé always complains about them hahaha. when i have proper abs i'll probably be more concerned about stomach hair!





    Well, I haven't actually adapted my training that much because generally speaking I haven't had the time to run very often - probably once every 2 weeks on average since starting running this summer. It's only recently I've started being able to hit the 2x/week I originally intended to. My routine at the moment is 3x/week MWF, so I just keep the running to off-days and if I have a particularly intense run I'll take a rest day before my next session e.g. gym on Saturday instead of Friday. If I have an awful gym session I'll just skip the next run to make sure I'm recovered.

    I've been losing weight most of the time - which is paart of my motivation for running - so I've not really been expecting significant gains. It's hard to know what (if any) impact it's actually had!

    I've actually found the running itself incredibly easy to get better at though. Apart from the occasional run where I'm just stupid and try to run waaay faster/further/longer than I have before, the 'gains' have been fairly effortless. Just been adding on 5 mins at the same pace or dropping down to a shorter run but making sure I set a PR every time :dontknow:
    Strong quoting game

    Worth a go but the 'grow back better thing' is a myth i think.

    It will grow back less fluffy over time.
    Keep it trimmed short and it'll be better.

    People have such vastly contrasting opinions on this stuff.

    I'm whatever that new term is that basically describes men who groom a fair bit (most have beardd though).

    At uni, beards etc are normal but the farmers i know (older folk in their 40s and older) always say 'get that shaved off your face' etc hahaha.

    Girls are even more polarised. Some hate, some like. Previous girls i've been with like strong stubble/light beard and some hair.

    I feel your pain re shaving for (my non-existant) ab definition.

    Cheers for the response re running.

    I think i'll do that and like for the month of the half marathon i'll just train when i can. Mainly run.

    Good idea when you cut. That's my plan, i'll use the training as a way to easily cut.

    That is fun that you can see progress very quickly, sounds good! Idk if my knees and shins can take it but i'll find that out.


    How long have you been training? What are your goals? Like bodybuilder look (one day) or more strength based or what?

    Still a young man at 23, tonnes of time to make GAINZ
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    (Original post by Implication)
    yea but that can look good haha, i just had ridiculous bum fluff in uneven patches across my chest

    like rly im 23 when do I get proper MAN hairs??
    When you lift.



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    Late night sesh


    FitNotes Workout - Friday 5th August 2016

    ** Chin Up **
    - 84.3 kgs x 5 reps
    - 84.3 kgs x 5 reps

    ** Dead Stop Overhead Press **
    - 22.5 kgs x 10 reps
    - 35.0 kgs x 9 reps
    - 35.0 kgs x 9 reps
    - 35.0 kgs x 9 reps
    - 35.0 kgs x 9 reps

    ** Flat Barbell Bench Press **
    - 22.5 kgs x 10 reps
    - 35.0 kgs x 6 reps
    - 47.5 kgs x 9 reps
    - 47.5 kgs x 9 reps
    - 47.5 kgs x 9 reps
    - 47.5 kgs x 9 reps

    ** Underhand Barbell Row **
    - 21.0 kgs x 12 reps
    - 51.0 kgs x 8 reps
    - 51.0 kgs x 8 reps
    - 51.0 kgs x 8 reps
    - 51.0 kgs x 8 reps

    ** EZ-Bar Skullcrusher **
    - 22.5 kgs x 11 reps
    - 22.5 kgs x 11 reps
    - 22.5 kgs x 11 reps
    - 22.5 kgs x 11 reps
    - 22.5 kgs x 11 reps

    ** EZ-Bar Curl **
    - 17.5 kgs x 11 reps
    - 17.5 kgs x 11 reps
    - 17.5 kgs x 11 reps
    - 17.5 kgs x 11 reps
    - 17.5 kgs x 11 reps

    ** Rope Push Down **
    - 14.7 kgs x 10 reps
    - 14.7 kgs x 10 reps
    - 14.7 kgs x 10 reps
    - 14.7 kgs x 10 reps
    - 14.7 kgs x 15 reps

    ** Rope Curl **
    - 10.2 kgs x 10 reps
    - 10.2 kgs x 10 reps
    - 10.2 kgs x 10 reps
    - 10.2 kgs x 10 reps
    - 10.2 kgs x 15 reps

    ** Lateral Dumbbell Raise **
    - 3.0 kgs x 10 reps
    - 3.0 kgs x 10 reps
    - 3.0 kgs x 10 reps

    ** Rear Delt Dumbbell Raise **
    - 4.0 kgs x 12 reps
    - 4.0 kgs x 11 reps
    - 4.0 kgs x 9 reps
    - 4.0 kgs x 7 reps

    ** Dumbbell Curl **
    - 10.0 kgs x 7 reps
    - 10.0 kgs x 4 reps
    - 10.0 kgs x 3 reps

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    (Original post by Unistudent77)

    Strong quoting game

    Worth a go but the 'grow back better thing' is a myth i think.

    It will grow back less fluffy over time.
    Keep it trimmed short and it'll be better.

    People have such vastly contrasting opinions on this stuff.

    I'm whatever that new term is that basically describes men who groom a fair bit (most have beardd though).

    At uni, beards etc are normal but the farmers i know (older folk in their 40s and older) always say 'get that shaved off your face' etc hahaha.

    Girls are even more polarised. Some hate, some like. Previous girls i've been with like strong stubble/light beard and some hair.

    I feel your pain re shaving for (my non-existant) ab definition.

    Yeah tbh I don't normally worry about hair too much, my beard is partially ginger so I never grow it out and this is the first time I've really tackled my body hair haha. I was just in town with my fianceé was like 'hmm i might wax my chest', and she was just like 'shall we do it now?'. So we did haha.


    Cheers for the response re running.

    I think i'll do that and like for the month of the half marathon i'll just train when i can. Mainly run.

    Good idea when you cut. That's my plan, i'll use the training as a way to easily cut.

    That is fun that you can see progress very quickly, sounds good! Idk if my knees and shins can take it but i'll find that out.
    Yeah I think you have kinda got to prioritise and decide whether you're focusing on running and then gymming as well or focussing on gymming with running on the side.

    I've had issues with patellar tendonitis, was pretty awful a few years ago but mostly fine now. Never did work out exactly what caused it, but I do that edgy hipster 'barefoot'-style running and only squat once a week and no knee problems. Whether I'm causing long-term damage will yet to be seen i guess :| good luck haha!


    How long have you been training? What are your goals? Like bodybuilder look (one day) or more strength based or what?

    Still a young man at 23, tonnes of time to make GAINZ
    christ don't ask... i've not yet met someone who is as committed to training as me who makes gains as poor as me haha. though to be fair, most people in real life seem to make negligible gains, at least when compared to those on the internet... i'm trying this high-rep bro stuff as a kind of last resort this year. realistically i've been going to the gym 'on and off' for the entirety of my 4 year course, but the offs have been very small - probably taken around 4 months off in total the whole time. and i was probably at my strongest around 6-9 months in lol, something like 120/80/160 PL total. always been skinnyfat physique wise, except for the time i gained 20kg in 6 months

    goals wise I want to be bigger, stronger and leaner (no real 'goals' per se - we all know we're never going to be big enough, strong enough or lean enough ) but I'm coming to accept the fact that I'm just always going to make embarrassingly slow progress and now I just try to enjoy short-term progression for its own sake psychologically.
 
 
 
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