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    Someone's ****ed this up I think..? I was on 8.7k - is it just me?

    Rowan: 44.2km
    Pablo: 27km
    RoadEnd: 23.82km
    Alex: 21.44km
    badpiggy: 12.8km
    Rich: 11km
    Saveloy: 9.2km
    Scaramanga 5.75km

    Anyway, another 4.1k interval thingy this evening and hope to do two more over the weekend although that's probably the kiss of death right there.
    Felching ≠ Gerbilling

    Comment


      Rowan: 55.8km
      Pablo: 27km
      RoadEnd: 23.82km
      Alex: 21.44km
      badpiggy: 12.8km
      Rich: 11km
      Saveloy: 9.2km
      Scaramanga 5.75km

      A nice 7.2 mile trot. Friday night so the streets had that lovely weed/ reefer aroma too. Glorious! Unless I bank a short one early tomorrow that'll probably be me finished until the 18th so fill yet boots
      A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.

      Comment


        You were on 8.7k BP. But it looks like you and Rowan posted at similar times, so he copied the one above possibly. Which meant your post didnt get included.
        *Except Michael, who died.

        Comment


          Originally posted by Alex View Post
          You were on 8.7k BP. But it looks like you and Rowan posted at similar times, so he copied the one above possibly. Which meant your post didnt get included.
          He's a ****in menace and we need a :shakesfist: smilie just for him in this thread.
          Felching ≠ Gerbilling

          Comment


            Originally posted by Alex View Post
            Rowan: 44.2km
            Pablo: 27km
            RoadEnd: 23.82km
            Alex: 21.44km
            Rich: 11km
            Saveloy: 9.2km
            Scaramanga 5.75km
            badpiggy: 4km

            Nice little 5k to end the week on. Currently undecided if I want to speed my times up or increase the distance. Think maybe distance is better at the moment.

            Anyway, enjoyed that and now I'm going to relax and have a beer outside before the sun ****s off.
            I think you should go for distance too. That will also help improve your time at 5K. Better stamina.

            Comment


              [QUOTE=Rowan;2850707]Rowan: 55.8km
              Pablo: 27km
              RoadEnd: 23.82km
              Alex: 21.44km
              Saveloy 15.4km
              badpiggy: 12.8km
              Rich: 11km
              Scaramanga 5.75km

              6.2km this morning in the drizzle.

              Comment


                Rowan: 55.8km
                RoadEnd: 28.9km
                Pablo: 27km
                Alex: 21.44km
                Saveloy 15.4km
                badpiggy: 12.8km
                Rich: 11km
                Scaramanga 5.75km

                Really pleased this morning - got a new 5k pb on parkrun at 23:50, breaking 24 mins for the first time. I think this thread has really helped as I've been putting in more miles, so thanks everyone.

                Comment


                  Originally posted by foresterbloke View Post
                  Do have one but the **** can I lift my fat arse off the floor!

                  I cheat by supporting my legs on a chair and half lifting.
                  Yeah, that's the right way of going about things. Try & let your legs take less and less of the load over the weeks until you can do a few without their assistance, then try for more reps.

                  RE gluten free protein, I have up protein powders anyways cos all it seemed to do was make me fart minging nitrogen abominations!
                  3rd place. Worst champions ever.

                  Comment


                    As discussed, had to double-up my sesh yesterday cos of being instructed to take a day out by my osteo. Kinda dropped a few bits otherwise would've been there all day- and had to drop the weights on shoulder by a bit & drop push presses cos my right shoulder is a little injured.

                    Abs circuit I won't bore you with.

                    Pull-ups 4 sets 10 reps

                    Barbell strict shoulder press 7x60, 8x60, 8x65, 8x65

                    Deadlifts
                    8x60
                    2x140
                    5x170 5x180 5x180 5x180
                    12x140

                    Barbell shrugs 4 sets 15x100K

                    Seated hammer plate rows (50K a side)
                    10, 8, 8, 9

                    Dumbbell shoulder press (30K a side)
                    6, 6, 8

                    Machine calf presses
                    5 sets 8x200K

                    Wide grip lat pulldowns
                    3 sets 8x50K

                    Incline wide grip rows 50K
                    8, 8, 10

                    My mate came round after his TaeKwondo lesson- we both enjoyed our Thai takeaway last night.
                    3rd place. Worst champions ever.

                    Comment


                      Originally posted by RoadEnd View Post
                      Rowan 55.8km
                      RoadEnd: 28.9km
                      Pablo: 27km
                      Alex: 21.44km
                      Saveloy 15.4km
                      badpiggy: 12.8km
                      Rich: 11km
                      Scaramanga 8km

                      Was feeling tired and bored so pleased with myself that I out on my shoes and squeezed out another couple of miles.

                      Also happy that I can knock out sub 10 minute miles given how out of shape I am, even if my heart rate is worryingly high.

                      Comment


                        Rowan 55.8km

                        RoadEnd: 28.9km

                        Pablo: 27km

                        Alex: 21.44km

                        Carra: 17km

                        Saveloy 15.4km

                        badpiggy: 12.8km

                        Rich: 11km

                        Scaramanga 8km

                        Been in Marrakech for the week so a bit of a shock to the system!
                        'The tide is very much in our court now.'

                        Keegan

                        Comment


                          Rowan 55.8km
                          RoadEnd: 28.9km
                          Pablo: 27km
                          Alex: 26.25km
                          Carra: 17km
                          Saveloy 15.4km
                          badpiggy: 12.8km
                          Rich: 11km
                          Scaramanga 8km


                          Just finished C25K

                          Really pleased with myself. Need to push on now and become a proper runner. Couldnt have done it without this thread, its been a real motivation.
                          *Except Michael, who died.

                          Comment


                            Rowan 55.8km
                            Pablo: 33.5km
                            RoadEnd: 28.9km
                            Alex: 26.25km
                            Carra: 17km
                            Saveloy 15.4km
                            badpiggy: 12.8km
                            Rich: 11km
                            Scaramanga 8km

                            Well done Alex. What next? Increase distance or pace? bit of both? Exciting huh?

                            Comment


                              Originally posted by Robbie-9-Fowler View Post
                              Sounds like a killer mate, I'm just getting back into the gym now after a few months out due to being too busy & putting it off for a week or so because of laziness really.

                              Always find the first 2 weeks or so difficult when getting back into due to fatigue and getting back into the routine, trying to get up and go early and sort my diet out which also slipped because of how little time I've had and eating on the go was simpler.

                              Good effort on the upper body Subby, what kind of routine did you use for Chest and Shoulders? I'd look back through the thread but my connection is playing up.
                              Sorry dude totally missed this. Shoulder routine is this...

                              *Morning* - 1.5g HMB, 5g Creatine, 1 shake
                              *3pm* - 1.5g HMB, 5g creatine - tiny amount of protein to flavour(no proper shake)
                              *post workout* - 1 proper shake with 5g creatine


                              Dumbbell Press 4sets - REPS: 15, 12, 10, 10 - 20kg dumbells
                              Wide Grip Lat Pulldown 3sets - REPS: 15, 12, 10 - 65kg

                              60 second rest

                              Side Lateral Raises 3sets - REPS: 15, 12, 10 - 15kg
                              Bent Over Dumbbell Rows 3sets- REPS: 15, 12, 10 - 35kg

                              I do one of each routine (dumbell press and lat pull down)then take 30 seconds then start the second set of the routine...30 second rest etc. Until I finish. Then I take a 60 second water break and time for a stretch. Then I start the side lat raises and bent over rows routine. Doing the same thing in doing two routines, then 30 second break, then back to the next set of them, until I finish.

                              Gets a sweat going for sure as you're not really stopping for any length of time. Doing 15 reps to start with is hard but gets you a good pump going so that the 12 and 10 reps do the "damage" and gets those gains.
                              Last edited by Subby; 09-03-14, 05:53 PM.
                              Cheers

                              Subby

                              www.lewcose.com Diabetes technology to make life easier

                              www.subbytech.com - Use your "est" discount code to get 15% off everything in the store too

                              MetalliGear Neo Qube : Ryzen 7950x : x870 Tomahawk : 32GIG DDR5 6000Mhz : Sapphire 7900 : 850w G2 : CableMod custom cables : Win 11 : Subbytech.com

                              Comment


                                Rowan 55.8km
                                Pablo: 33.5km
                                RoadEnd: 28.9km
                                Alex: 26.25km
                                badpiggy: 17.8km
                                Carra: 17km
                                Saveloy 15.4km
                                Rich: 11km
                                Scaramanga 8km

                                Missed yesterday due to feeling horribly hungover from cheap ****e wine...

                                Exactly 5k in intervals just there.

                                I've changed what I was doing - walk, jog, run @ 70-80% - after advice from a far fitter friend. His training is jog 3 sprint 1, jog 2 sprint 2, jog 1 sprint 3 and back down. Walking is a waste of time. The extra fitness comes from getting your breath back in the jog even if it's actually slower than you would walk. I'm not ****in doin that though. I'm jogging 3 sprint one, jog 2 sprint 2, then jog 4 and start again. If i feel like more I do it, if I feel like less I don't guilt myself. I can safely say I wouldn't have gone out today only for this thread though
                                Felching ≠ Gerbilling

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