The Running/Keeping Fit Thread

[Subby]

Latest update


Week one then week 12


I'm happy enough with the progress thus far

[Norbs]

and chips

[Pablo]

]Rowan: 49.7km
Rich: 26.4km
Norbs: 26.4km
Pablo: 24.52km
Dan: 11.65km
Alex 11.6km
Lee: 11.6km
Chazza: 11.6km
RoadEnd: 11.4km
Badpiggy: 8km
PTP: 6.63km
Saveloy 5.1km
Slinky: 5.03km

Mind if I join? 6ft 6. 16lbs 10. Need to get fit, lose weight and stop using booze to relax.

I need some of Pablo's motivational bullying in my life.

Course you can join in, you lazy get!

Rowan: 49.7km
Pablo: 29.52km
Rich: 26.4km
Norbs: 26.4km
Carra's Shin Pads: 23.33km
Dan: 11.65km
Alex 11.6km
Lee: 11.6km
Chazza: 11.6km
RoadEnd: 11.4km
Badpiggy: 8km
PTP: 6.63km
Saveloy 5.1km
Slinky: 5.03km

Cheeky 5km done earlier today in 23 mins 40 seconds. I think were battling for third Norbs and Rich. Carra's Shin Pads will fly past us soon enough.

[Carras_Shin_Pads]

Course you can join in, you lazy get!

Rowan: 49.7km
Pablo: 29.52km
Rich: 26.4km
Norbs: 26.4km
Carra's Shin Pads: 23.33km
Dan: 11.65km
Alex 11.6km
Lee: 11.6km
Chazza: 11.6km
RoadEnd: 11.4km
Badpiggy: 8km
PTP: 6.63km
Saveloy 5.1km
Slinky: 5.03km

Cheeky 5km done earlier today in 23 mins 40 seconds. I think were battling for third Norbs and Rich. Carra's Shin Pads will fly past us soon enough.

I'm not too sure about that - think Rowan is gonna give me a 'run for my money'! My next race is April so just kinder pottering at the moment!

Good to see everyone out there though!

[Rowan]

Nice 7.2 mile settler after yesterday's mud bath mayhem. Decent 7:20/mile pace so quicker than yesterday's average too

This thread rocks too. I'm not the quickest and don't put in massive distances but I love running and the enthusiasm in here is mint. It's making me re-consider all the things I've always said I can't be ****ed to try too like Marathons and tri. Targets ftmfw

Rowan: 61.3km
Pablo: 29.52km
Rich: 26.4km
Norbs: 26.4km
Carra's Shin Pads: 23.33km
Dan: 11.65km
Alex 11.6km
Lee: 11.6km
Chazza: 11.6km
RoadEnd: 11.4km
Badpiggy: 8km
PTP: 6.63km
Saveloy 5.1km
Slinky: 5.03km

[RoadEnd]

Rowan: 61.3km
Pablo: 29.52km
Rich: 26.4km
Norbs: 26.4km
Carra's Shin Pads: 23.33km
RoadEnd: 21.4km
Dan: 11.65km
Alex 11.6km
Lee: 11.6km
Chazza: 11.6km
Badpiggy: 8km
PTP: 6.63km
Saveloy 5.1km
Slinky: 5.03km

Nice gentle 10K this morning at 5.30min per km pace

[badpiggy]

Rowan: 61.3km
Pablo: 29.52km
Rich: 26.4km
Norbs: 26.4km
Carra's Shin Pads: 23.33km
RoadEnd: 21.4km
Badpiggy: 18.1km
Dan: 11.65km
Alex 11.6km
Lee: 11.6km
Chazza: 11.6km
PTP: 6.63km
Saveloy 5.1km
Slinky: 5.03km

Just back from extremely pleasant 10.1k in 52 mins and it was this thread that made me do it this evening. Like Rowan said, it's more fun than sticking on my Nazi uniform and bumming myself with a tree while getting a reacharound from my sister.

[Carras_Shin_Pads]

Is anyone on strava?

[Rowan]

Is anyone on strava?

I am but am not logging even though my garmin would link it. I think we should set up a strava group for est though. Loads using mi coach. Is it compatible?

[Carras_Shin_Pads]

I am but am not logging even though my garmin would link it. I think we should set up a strava group for est though. Loads using mi coach. Is it compatible?

I'm not sure I'll check it out - what garmin have you got?

[Rowan]

Got a 610 mate. Love it. I think the incline stat is my favourite. Yourself?

[Fosterbloke]

3 months of weights did that to you? I thought gains like that took longer?

[Beastie]

Thats a big change, your even holding the camera in a more manly manner.

[Subby]

It's really 4 months duration but with honeymoon and christmas, I didn't get to teh gym for 3-4 weeks within that period. It's really 3 months intense working out with a specific plan for supplements and training

[Subby]

Here is my "loaded week" I don't do creatine every week like this, only once a month

***Monday - training day***

*Morning* - 1.5g HMB, 5g Creatine, 1 proper shake, 1 thermobol tablet
*4pm* - 1.5g HMB, 5g creatine - tiny amount of protein to flavour(no proper shake),
1 viper boost tablet, 1 thermobol tablet
*6pm* - 1 proper shake with 5g creatine

Biceps
Sets Reps
Barbell Curl 4 - 20, 15, 12, 10 - ez bar 20kg
Dumbbell Curl 3 - 15, 12, 10 - 12.5kg
Concentration Curl 3 - 15, 12, 10 - 12.5kg
Skull crushers 4 - 15, 12, 10, 10 - 20kg
Rope Pushdown 3 - 15, 12, 10 - 35kg
Dumbbell Extension 3 - 15, 12, 10 - 15kg
Ab crunches up 1 - 40
medi ball crunches 1 40






***Tuesday - rest day***

*Morning* - 1.5g HMB, 5g Creatine, 1 shake
*4pm* - 1.5g HMB, 5g creatine - tiny amount of protein to flavour(no proper shake)






***Wednesday - training day***

*Morning* - 1.5g HMB, 5g Creatine, 1 shake, 1 thermobol tablet
*4pm* - 1.5g HMB, 5g creatine - tiny amount of protein to flavour(no proper shake),
1 viper boost tablet, 1 thermobol tablet
*6pm* - 1 proper shake with 5g creatine
Sets Reps
Squats 4 - 20, 15, 12, 10 - 45kg + bar
Leg Curl 4 - 20, 15, 12, 10 - 75kg
Deadlifts 3 - 15, 12, 10 - 100kg + bar
Standing Calf Raise 3 - 20, 15, 12 - 2 x 20kg dumbell
Ab crunches up 1- 40
medi ball crunches 1- 40






***Thursday - training day with P***

*Morning* - 1.5g HMB, 5g Creatine, 1 shake, 1 thermobol tablet
*5pm* - 1.5g HMB, 5g creatine - tiny amount of protein to flavour(no proper shake),
1 viper boost tablet, 1 thermobol tablet
*7pm* - 1 proper shake with 5g creatine

PBR training suggestion






***Friday - training day***

*Morning* - 1.5g HMB, 5g Creatine, 1 shake
*4pm* - 1.5g HMB, 5g creatine - tiny amount of protein to flavour(no proper shake)
*6pm* - 1 proper shake with 5g creatine

Sets Reps
Dumbbell Press 4 - 15, 12, 10, 10 - 15kg
Side Lateral Raises 3 - 15, 12, 10 - 12.5kg
Bent Over Dumbbell Rows 3 - 15, 12, 10 - 30kg
Wide Grip Lat Pulldown 3 - 15, 12, 10 - 60kg
Ab crunches up 1 - 40
medi ball crunches 1- 40


On Thursdays I've a trainer , my mate Paul, who comes up to put me through my paces so I go with whatever he suggests for that night.