Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
0.94 Mile Run/ @ 8:13 mins
Avg mile: 8:45
___________________
-Went really slow as my shins are still playing up, kinda thinking i shouldnt have run on them really. Annoying! The pace was really easy though. I need to learn to relax my feet, theyre all tense as i run. Hoping if i just take it slow i can recover and feel normal by end of this running week. 4 runs of 0.93.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
0.94 Mile Run @ 8:22 mins
Avg mile: 8:54
___________________
-Went real slow again, which is good in a way as i couldn't figure out how to run slowly. Was uncomfortable with a combination of my bruised foot and now a very bruised shin which got wacked with a chin up bar under about 200lbs of band tension. I need to focus on keeping my feet relaxed and rolling through onto the balls of my feet.
-Shins still not 100% but running like this doesn't seem to make them any worse, in fact they felt slightly better yesterday after the run than before. I would rather get the distance in slowly like this than go HAM and keep setting myself back. I also feel like im getting a feel of what i can run through and what i cant. Fingers crossed i can keep going like this.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Incline DB Bench
23.5x3
23.5x3
23.5x2
Klokov Press
22.5x6
22.5x6
22.5x6
Decline Skulls SS Hammer Curls
22.5x7 ss 13.5x7
22.5x7 ss 13.5x7
22.5x7 ss 13.5x7
Tricep Kickback
6x14
6x10
6x6
Behind the Neck Chins
Bwx3 (3 sets)
Band Face Pulls (One Handed)
Mini x12
Mini x8
Mini x6
___________________
-Been having some extra 'dirty' calories passed 3 days hueuhe. Dont care too much really, this is the leanest ive been a while. Might go back up to 180 then come down again, yolo.
-Shins feel pretty good today, feel like i could have run again today no problem.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
0.94 Mile Run @ 7:24 mins
Avg mile: 7:53
___________________
-Gives an idea of how much i am holding back on my other 2 runs, wasnt even pushing really. Calfs were sore from i had done a squat test yesterday but it was just muscular. Decided to run a bit faster just to see what i would get. Pretty pleased but still a long way to go.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Single Leg Calf Raise SS Reverse Calf Raise
BWx10 SS 15x15
BWx10 SS 15x12
BWx10 SS 15x10
Squats
80x1
100x0<----- see video
Situps SS Planks
BWx15 SS BW x65 secs
BWx7 SS BW x65 secs
BWx11 SS BW x65 secs
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-Calfs first ftw. Mobility advantage too.
-Squats...
Need to fix this asap. I should be able to do this at this weight. 3rd session in a row where it feels like i got weaker. Was pretty tired today though and didnt really want to be there. Feel like going back to 20 reps, clearly no good at this 'heavy' stuff.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
0.94 Mile Run @ 7:12 mins
Avg mile: 7:38
___________________
-Was fully expecting some achy shins today after this run last night. Feel fine though :/ Was hoping this would be slightly quicker if im honest, but still happy with the time.
-Last run i'll do under a mile anyway. 4.25 miles for this training week. 3x 1.41 miles run, my angus is not ready.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
1.41 Mile Run @ 12:33 mins
Avg mile: 8:56
___________________
-Didnt do any pre run stretches so didnt feel great. Furthest ive ever run, but i did feel it in the shins. Probably need a couple of days to recover before my next one.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
1.44 Mile Run @ 12:30 mins
Avg mile: 8:40
___________________
-Couple of pre run stretches, felt better on the run. Took a different route, with a steep incline. Thought i would be hanging but wasnt too bad. Felt like i could have run a lot further. Still a long ways to go.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
1.41 Mile Run @ 11:36 mins
Avg mile: 8:14
___________________
-Different route, nice and flat. Struggled a bit towards the end, but im not used to running this early and only on about 200 cals. Pretty happy with my time though, didnt feel that quick.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Incline DB Bench
22.5x3
22.5x3
22.5x3
22.5x3
22.5x3
Klokov Press
25x7
25x7
25x7
25x7
Decline Skulls SS Hammer Curls
25x5 ss 15x5
25x5 ss 15x5
25x5 ss 15x5
25x5 ss 15x5
25x5 ss 15x5
Tricep Kickback
5x20
5x12
5x11
Behind the Neck Chins
Bwx3 (4 sets)
Band Face Pulls (One Handed)
Mini x12
Mini x6
Mini x6
___________________
-A lapse in dedication last week, so i started again fresh this week.
-Revamped my diet again. Ive taken the plunge and gone completely gluten and 95% dairy free. All ready feeling the benefits, of being dairy free. A lot less mucus. Stomach is definitely not as bloated without gluten and i dont get that heavy sluggish feeling as much.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Single Leg Calf Raise SS Reverse Calf Raise
BWx11 SS 15x15
BWx11 SS 15x15
BWx11 SS 15x15
Pause Squats
80x1 (19 sets)
Situps SS Planks
BWx10 SS BW x70 secs
1.25x10 SS BW x70 secs
1.25x10 SS BW x70 secs
___________________
-Squats felt lonnngg. Decided to do pause reps as ive been losing tightness when descending really quickly and bouncing out the hole and my knees have been caving in. So instead of relying on boucing out the hole, ive decided i need to actually build some leg strenf huehueuhe. They felt gurd and strong mostly.
-I didnt want to go any lower than 80, just cos. I did so many reps to get the volume in.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
1.12 Mile Run @ 10:24 mins
Avg mile: 9:13
___________________
-Went in my barefoot shoes, so had to go pretty slowly. Felt really good for the first half mile but then my legs started to hurt a bit. Dont think ive injured myself just probably a bit too far for a first attempt. Will find out tomorrow i guess. Good thing with running at this pace was i wasnt really out of breath by the end hueheuheu.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
1.12 Mile Run @ 9:18 mins
Avg mile: 8:17
___________________
-Calfs have only just stopped being sore from my "barefoot" run. Maybe i'll save those for the last run of the week, lel. Quickest time over this distance so im happy. was a bit of a hangout second time going up the hill, legs felt heavy. 3 runs of 1.66 mile next week, hopefully get them all in within 7 days.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
1.71 Mile Run @ 15:46 mins
Avg mile: 9:15
___________________
-Had to pace myself as i flossed my shins last night and they are achey today. Last time i do that. Wasnt too much of a hang out as i was going slow. Second time up the hill wasnt too bad. Really focused on my breathing.
-Left shoulder playing up a bit. A different pain from what im used to. I can move it through full ROM without pain and lift without pain too. I can just feel something niggling as i sit here though. Ive taken an extra day off to try and let it heal properly. Strongly considering moving to a 4 day split as my workouts have become long as ****. 3 upper and 1 lower trololol.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Incline DB Bench
20x7
20x6
20x6
Flat DB Bench
10x8
10x8
10x8
Decline Skulls
25x7
25x7
25x7
25x6
25x1
Tates SS CGPU
5x12 SS BWx5
5x12 SS BWx5
5x12 SS BWx5
___________________
-Decided to switch to 4 days a week/8 days. Keeping same movement just split over more days. Might try ramping sets for a few weeks as ive been doing well with pull ups that way.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
1.70 Mile Run @ 16:33 mins
Avg mile: 9:45
___________________
-Last nights run. Really had to go slow as my shins are playing up, feel slightly better today. I think i'll be good to go with 2 days off. I feel like i could run a lot further at this pace.
-Taking a full day off to do lots of stretching, my legs and groin are tight and im sure it effecting my running. Shoulder feeling better too, but still not 100%.
-Shoulder felt ok-ish. Happy with the PR on pullups, these felt pretty quick and snappy. Came a bit unstuck on arms. Too much brolume/ exercises all on one day. Not too bothered as biceps arent my weakpoint for arms so happy to drop some volume. Probably catch up after a week or 2 anyway.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
1.37 Mile Run @ 11:59 mins
Avg mile: 8:45
___________________
-Shins slightly better, but not 100%. Kinda pissed off but reasonably happy with the time considering i had to run up the hill twice. Im wondering if the lack of leg work has contributed. Decided to tweak my split a bit again to make sure i fit it all in in one week.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Single Leg Calf Raise SS Reverse Calf Raise
2.5x6 SS 15x15
2.5x6 SS 15x10
2.5x6 SS 15x10
Pause Squats
80x3 (7 sets)
Situps SS Planks
2.5x10 SS BW x90 secs
2.5x10 SS BW x60 secs
2.5x10 SS BW x80 secs
___________________
-Did the calfs yesterday, came back today to finish it. Havent squatted in ages, felt it bad. Squats killed me.
-Core work horrible as ever.
-Started another push up program that i will be doing in the mornings. Horribly underestimated where i should start from lel so i'll write up day 2 on Thursday.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Cardio
1.37 Mile Run @ 11:52 mins
Avg mile: 8:41
___________________
-Ran one of my old routes and i smashed my old time by 45 seconds + and after a heavy leg session and it was windy and i ran a little further than last time i ran it, so happy in that respect. But disappointed as i consider this an easier route than sundays run and i was only 7 seconds quicker. Maybe if i was fresh i would have been quicker.
-Shins felt pretty good though, hopefully good to go again thursday.
Location: State / Province, United Kingdom (Great Britain)
Posts: 11,593
Rep Power: 15424
Pushups 90 Seconds Rest Wk1 Day2
BWx10
BWx12
BWx8
BWx8
BWx12
___________________
-Did this yesterday. Was actually harder than i thought it would be. Will be doing them in the mornings when im weakest, so i now even at my worst i can bang out 40+ from fresh.
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