The Running/Keeping Fit Thread

[Carras_Shin_Pads]

Rowan: 129.1km
Saveloy 92.3km
Carra 88km
badpiggy 61.1km
Pablo: 56.4k
Rich: 276km
Slinky Skills: 18.3km
wiw: 14.72km
Rodo 7.7 km

[Saveloy]

Took me about 30 minutes after getting in to stop sweating. ****ing brutal. Was going to see if I could do 13 but had smashed all my gels down by 8 and was fluid lite. Sons of bitches

How much fluid do you take with you on a run? I don't take anything , which seemed a monumental foolishness today as I sweated out the last drop of moisture from my body through my tear ducts.

[Rowan]

How much fluid do you take with you on a run? I don't take anything , which seemed a monumental foolishness today as I sweated out the last drop of moisture from my body through my tear ducts.

I usually only take a couple of emergency gels if I'm only planning a 7-8 miler but if it's stupid hot I begrudgingly take a water bottle with a high 5 tablet. Thought it was cooler than it actually was yesterday so took 2 gels and nothing else. Massive mistake on my part as I got a bit excited and decided to stay out. Rule of thumb for me is if it's 10 miles or more take water. If it's 6-9 take gels. If it's scorchio take both.

[PTP]

went for my first run in ages yesterday - mixed it up a bit and it was good but a bit of a killer

i only did 3km....however 2km of it was something i used to do in pre-season training,

i set up quite a large square on the beach, not far off say a 5 a side pitch.

lap 1 - jog all way around

lap 2 - sprint the first 'straight', jog the next three

lap 3 - sprint the first and second straight, jog the other two

lap 4 - sprint 3 straights, jog one

lap 5 - sprint the full square


then walk it out and go again.


killer - funny thing is, i mapped it all on adidas micoach.....so i just have this random circle/squiggly line hahaha

[Subby]

12th August before I can go to the gym again. Can't raise blood pressure by lifting due to risk of nose blood vessels rupturing

[Subby]

FAO @Baracus

Right here's something I've thrown up for you specifically.You mentioned you want a decent upper body but you WILL have to do some leg work to keep some sort of balance as skipping leg day will make you look ****ing naff like so...

http://news.distractify.com/people/personal/people-who-prove-you-should-never-skip-leg-day/

Are you taking any supplements? Creatine, BCCAs, whey protein, etc?

[Subby]

Monday: Chest and Triceps

Bench Press: 4 sets of 8-12 reps (Use wide grip on the bar to give your chest a workout as opposed to close grip tricep workout) Weight wise aim for 35kg+bar (build weight up from there every week by going up 2kg)

Incline Dumbbell Press: 4 sets of 8-12 reps - Use 12.5kg to start with and maintain good form, over weight.

*Do one bench press then move to do one incline dumbell press then rest - go back to do your 2nd bench press and then second dumbell press and then rest again, etc until you have all 4 sets done*

Dips: 4 sets of reps to failure - If you haven't a dip machine then just use a bench and use normal bodyweight (later on you can do the 4th set with a 15kg disc on your lap for extra weight)

Tricep extensions (cable, straight bar): 4 sets of 8-12 reps - 30 second rest inbetween sets - 20kg, 25kg, 30kg, 30kg

Tricep extensions (cable , curved bar) 3 sets of 8-12 reps- 30 second rest inbetween sets - 20kg, 25kg, 30kg, 30kg
*Make sure you get a good squeeze and pump that muscle full of blood, don't worry about heavy weight at this stage just now*


Skull Crushers : 3-4 sets of 8-12 reps - 20kg+bar - I prefer the EZ bar. Again go for good form and lighter weight to get a good pump. A good pump will grow you quicker than willy waving 40kg and doing it all wrong.

That's you done for the day. You'll have a good pump in your arms and you'll feel like you've had a good workout.


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Tuesday: Back and Biceps

Wide Grip pullups: 4 sets to failure - Just use bodyweight

Deadlifts: 4 sets of 5-8 reps - Don't go too heavy to start with - 40kg plus bar is plenty to start off on. Main thing is to learn how to deadlift properly without putting your back out!!

Lat Pulldowns: 3-4 sets of 8-10 reps - 30kg, 40kg, 50kg, 50kg

Dumbell curls: 4 sets of 8-12 - go for 12.5kg to start with then move up to 15kg for remainder of sets. Go for proper form over flapping weight that is too heavy for you!

Close Grip Chinups: 4 sets of 8-12 reps - If you can't do these properly, then do the "cheat version" here.... [ame="https://www.youtube.com/watch?v=yzPZnNyHp9U"]Barbell back exercises- Pullups - YouTube[/ame]

Hammer Curls: 3 sets of 8-12 reps - 12.5kg, 15kg, 15kg - Keep proper form and if 15kg is too much to start with go back down to 12kg. I can't state how important it is to have good form over lifting too heavy a weight.

[Subby]

Wednesday: Shoulders and Abs

Military Press: 4 sets of 8-10 reps - Go light to start with until you have good core strength to let you lift more. 20kg is a good starting point.

Dumbbell Shoulder Press: 4 sets of 8-10 reps - 12kg, 15kg, 15kg, 15kg

Lateral Raises: 4 sets of 8-10 reps - go light and go for a squeeze of the muscle to pump the blood and nutrients into it. 10kg, 12kg, 12kg, 15kg

Front Raises: 3 sets of 8-10 reps - again use a barbel for this and 15kg+bar to start with then 20kg and 20kg.

Situps: 4 sets to failure - use bodyweight but make sure you're doing them right

Crunches: 4- sets to failure - Same as above

Planks: 4 sets of failure - mix these up with side planks and other versions of planks you can find online


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Thursday: Legs and Abs

Squats: 4 sets of 8-10 reps - Use a smith machine for squats if you can - set your weight as 30kg, 35kg, 40kg and finish with 45kg plus bar. Drive up from the squat using your heels of your feet, not your toes.



*If you don't have a leg press machine then do leg curls*
Leg Press: 3 sets of 8-10 reps - 30kg, 40kg, 50kg
or
Leg Curls: 3 sets of 8-12 reps - 30kg, 40kg, 50kg



Calf Raises (standing): 4 sets to failure - bend your knees slightly when doing these to get a good stretch on the calf
or
Calf Raises (sitting): 4 sets to failure


Ball Oblique twist: 4 sets to failure - If you don't have any medicine balls to use then use a 15kg disc


Leg raises: 3-4 sets to failure - on the mat or on the inverted bench, if you can't get hanging on a machine to do the raises.

Hamstring extensions - 3 sets 8-10 reps each- 20kg, 25kg and 30kg - Use a leg curl machine but flip over so your hamstrings get the workout. DON'T GO HEAVY. If you've not done isolation exercises you can run the risk of pulling your hammy and injuring yourself.

[Subby]

If you're not sure of any of the routines I've put up or the terminology then just ask

That will give you a good workout all over but focusing mostly on upper body and a bit of legs so they don't get left behind.

[Baracus]

FAO @Baracus

Right here's something I've thrown up for you specifically.You mentioned you want a decent upper body but you WILL have to do some leg work to keep some sort of balance as skipping leg day will make you look ****ing naff like so...

http://news.distractify.com/people/personal/people-who-prove-you-should-never-skip-leg-day/

Are you taking any supplements? Creatine, BCCAs, whey protein, etc?

No I'm not taking any supplements. I'd rather not If I can. I rather just try and eat as much natural food products as possible. Unless you can suggest otherwise?

[Baracus]

That's brilliant Subby.

[Subby]

If you want size then whey protein is deffo an option.
Creatine will give you a quick start for size but not necessary if you don't want it.

Lots of eggs, nuts, lean meat, broccoli and sweet potatoes then for great weight training food

[Baracus]

[Subby]

Weigh yourself before you start then every week to see how you're getting on. You can take a sneaky pic of yourself to watch how you change over the next 6 weeks. I did and the changes between week 1 and week 15 were amazing. If you're strict with your workouts and lay off the curries and beer then by end Aug you'll notice a good change in your physique

[Roboklopp]

FAO @Baracus

Right here's something I've thrown up for you specifically.You mentioned you want a decent upper body but you WILL have to do some leg work to keep some sort of balance as skipping leg day will make you look ****ing naff like so...

http://news.distractify.com/people/personal/people-who-prove-you-should-never-skip-leg-day/

I do get people coming up to me saying, "you do a lot of work on your legs don't you?" Err yeah, they're practically half my body.