Pushing Tin - Paekakboyz Training Log
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flagged the run in favour of a crosstrainer session. 30min of interval training. My knee has been steadily improving and I'm trying to run just enough to keep fit/condition. Ran a pretty quick 5km the other day so fingers crossed it continues to work out.<br />
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Checked out a site Davidav recommended in the hill climb thread - looked pretty cool and I like the trainers take on simplicity - Wellington seems perfectly suited to hill running so I think I'll add this into my cardio routine in the future.<br />
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Gym tomorrow and all going to plan a long run on tuesday. -
Ended up skipping gym to watch the cricket - so will push some tin tomorrow. 5km run when I got home tho, took it pretty easy and only a minute or so off a decent pace. Knee didn't give me any grief but I can still feel it, will be stoked when its back to 100% looking forward to adding more running back into my programme. Had forgotten how much 'fun' it is to break in new shoes! achey feet!! the cushioning def feels heaps better though - should be mint once they loosen up.
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Good gym session. Bench is going well, still fade around rep 9 on the last set but I add a 4th set of 4 reps to finish off. Once I'm cranking out 12*3 @ 75kg no worries I'll start to look at increasing the weight further. Might try 80kg for the first set then back down to 75kg for the last two. <br />
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Have been pushing myself to do abs at the end of each workout. I've got 3 exercises I do but I tend to skip them every 2nd or 3rd workout which isn't good. Crazy really as the work I have done on core strength has really improved my running.<br />
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Crosstrainer tomorrow, gym or run on thursday and some reward beers and bbq on friday - bonza! -
30min on crosstrainer. Had a mad day at work so def had some stress to work off, bit of a grumpy shit today actually so I took it out on the machine! Have worked out 5min blocks of semi-interval training: <br />
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1min at 10km/hr+<br />
1min flat out - keeping it over 12km/hr and as high as 13km/hr<br />
1min at 11km/hr +<br />
1min reversed at 10km/hr<br />
1min back to 10km/hr<br />
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Time passes waaay faster as I count it off in blocks and if I'm feeling good I just alternate between 10km and 12km+ lactic acid really builds up and I'm blowing pretty hard at the end of those faster periods. Not messing with the resistance settings just yet. <br />
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Weights tomorrow then a rest day on friday - ah beers, bbq and rugby - add in some sunshine and I will be a happy camper! -
Gym session. Still pushing hard on the final few reps of the last set. Have upped the weight on shoulder and bicep exercises and according to the scales down to 96.6kg or so. I'm eternally skeptical of scales as I know that I've been holding steady between 96-98kg for a month or so now. Not so worried about weight as body shape - love handles and puku continue to shrink so I'm happy with progress.
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Two runs today. 1 of about 3.5km as I had to go and pick the car up from getting serviced - garage wasn't too far away so it was a good excuse to run down and pick it up (sis was at work with her wheels too!). Got home and still had energy, 3.5km wasn't quite far enough so I headed off for another 4km or so. Was nicely warmed up so ran at a decent clip. <br />
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Crosstrainer tomorrow and back to the gym on Monday. Settling into a pretty good routine now with weights/running/crosstraining. In a month or so I'm going to fork out for a couple of personal traininer sessions. Keen to get my workout updated and maybe looking at splitting up my workout. -
Gym session today. Had plenty of glorious work stress to deal too and pushing a bit of tin was magic. Have been far better at doing abs after weights. Has def paid off for my running, core strength is much better. Run on wed or thurs night and probably back to the weights on friday.
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excellent gym session today. THought I'd increase bench up to 80kg for the first set and see how I go. First set was fine so I had a go at a second set. Faded really hard around 8-9 reps so did another 4 reps after a short break. Didn't want to push my luck so I dropped down to 75 for the last set. Def felt the effects of upping the weight on a couple of other exercises.<br />
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tempted to head out for a run while the weather is so good but we're off to the canes v farce match later on so might just lax out in the sun! -
off to the gym tonight. Keen to have another crack at 80kg on bench and see if I can manage three sets. - ran into my old personal trainer while the missus and I were walking round red rocks on sunday which was pretty random. Had been trying to figure out who I was going to see for a new programme and after not seeing this guy for 2 years he suddenly pops up! should be catching up with him next week. Very keen to add legs to my workout plan now, only running twice a week to look after my knee so building some more strength in the legs will be good - plus leg workouts are lots of fun!
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mean workout today - was under a bit of time pressure so had very few breaks which made for a hard workout. Bench is continues to improve - 2 sets at 80 then a set of 9 and a set of 4. Bench strength really seems to improve when I have 4-5 days between workouts. I know better than to work the same muscle group twice within 48hrs but would have thought every second day would be sweet. <br />
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Bart, how frequently are you training muscle groups? - chest and biceps etc. -
once per week per bodypart. Legs take about four days to recover, other body parts only about 2 or three. That is I can still feel pain in my muscles that long afterward!<br />
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I used to be twice a week with most bits, but now is Monday-shoudlers, Tuesday - back, Wednesday - core Thursday - chest, Friday - legs, Saturday - arms. Sunday, can't move, legs sorest two days after...!! -
That is a demanding workout schedule mate! You are totally right about that second day burn, it's naaaaasty!! and you def know you are in trouble if you ache the day after. <br />
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Will be interesting to see what the trainer suggest next week, don't think I'm up for 6 days a week Bartman! Maybe a 2 or 3 day programme or something. Also looking forward to talking through an eating plan, not so much about having a rigid diet etc but to learn more about nutrition.<br />
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7km run in 32min or so tonight. My knee has nearly come right. Have noticed that stretching it out during the day helps. Quite likely that the injury/soreness is from too much running and a lot of sitting (at a desk) during the day. -
After a few days off, gym session. Was working pretty hard on bench today. Def felt I'd lost the edge but managed 2 full sets and a couple of smaller ones after. Everything else was tough but doable. Had a hardcore afternoon of backyard cricket on a grass tennis court (2 courts). Swimming followed although all activity was fuelled by significant amounts of beer! Would have thought Id put on a bit of beef but I weighed in at 95.5 tonight down from 97ish. Knee was a bit sore after all that running around so I'll wait till it settles down before running again.<br />
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Cardio tomorrow - no running so crosstrainer it is. -
cracked a ton on the Bench today for the first time in a hundred years, decline though, so it sort of doesn't count, as you can always do more on decline!!<br />
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But it was on my 8th set or presses, so I'll take it.<br />
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Chest feels like Arnold at the moment too, great!! <br />
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sometimes that extra rest is good - especially if you are doing bodyparts more than once a week - sometimes a week off and you get a real jump start! -
yeah I'm hoping that the break will mean a lift in performance. Not sore at all today which is good although tomorrow will be the test! <br />
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Excellent work on hitting the Ton Bartman!! it's a significant number and you are lifting more than your body weight too!<br />
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Got a session with my PT on saturday - looking forward to some expert advice and a new programme. -
ugh! had PT session on sat and had my ass handed to me - Bartman if this is the kind of brutality you put yourself through on a regular basis you are mad man, mad! However it was good (in a sick kind of way) to be pushed so hard. Pretty much all new exercises and patterns. Heaps of swiss ball and dumbbells with plenty of dips/chin ups etc bodyweight resistance training. Did a bit of legs and gluts. Sumu squats killed me - could barely walk out of the gym!<br />
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We have a holiday in Hawaii later in the year so I'm setting goals around that trip - not sure about a 6 pack but I'd love a 4 pack by then! -
phew, I somehow got lucky! legs are still pretty tight today but I can walk!
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Have been away but in the last week managed a light gym session and a run last night. Have 2 more sessions with PT until the new programme is sorted so I'm mixing and matching at the moment. Knee is still giving me hassles - I've changed my run so that I walk down any declines to reduce stress on it. Can't leave the running alone so I'm trying to manage it as best I can. Probably should go get an xray or something I guess.<br />
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Setting body goals around our trip to Hawaii in Nov this year - will be great motivation over the cold winter months! -
painful gym session yesterday. Mixing in the new exercises from the PT and it farking killed me. Was kind of proud of myself that I pushed as hard as I did when I was with the PT - you get a lot of satisfaction from knowing you've worked really hard even if the last rep/set or two hurt like a mofo!<br />
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sitting around 95kg at the moment but have had some big changes in bodyfat and body shape. Looking forward to finalising the new programme and getting stuck in. A good way to keep momentum going when it starts to get cold and dark!
