The Running/Keeping Fit Thread

[MrShawnMichaels]

I just take BCCAs during the workout which helps doms loads. Helps get rid of lactic acid.

Works as well. You can get BCAA's in your shakes, which is useful.

Good carbs straight after a workout is good for stimulating the protein to the fibres.

[Roboklopp]

Well after my injections I've tested my shoulder a wee bit. Nowt too much - not even 70% of my old pre-injury 5 rep max. Did 5 sets of 8 strict press at 55K; really slow & deliberate so as nurse my shoulder but put as much constant tension on it as possible. Whilst this aint a big weight at all for me, really pleased cos before my Physio & injections even comparable weights were giving me real pain.

Hard work keeping up the training travelling over to Leeds all te time for me new job but not doing too bad. Damage limitation as far as atropy & strength are concerned until I get my 2 days working back here- except for my shoulders & chest of course, which I'll try slowly build up to something like they were before I revisit the surgeon again & he decides if I need the operation.

[Pablo]

Hi kind people of the running community,

Any tips for long distance running? I'm out of breath after 2km, I couldn't imagine doing 4-5km.

Thanks

Obviously you need to learn to pace yourself accordingly. It might be worth you trying the Couch to 5km that Alex has done: http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

That builds up slowly and should be ideal. Once you've done that it's just a matter of slowly increasing your distances. Before you know it you'll be up to 10km

[MrShawnMichaels]

Obviously you need to learn to pace yourself accordingly. It might be worth you trying the Couch to 5km that Alex has done: http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

That builds up slowly and should be ideal. Once you've done that it's just a matter of slowly increasing your distances. Before you know it you'll be up to 10km

Cheers

I've doing a bit of sprint work recently as a way to improve VO2 levels for when I play football. Does that usually help?

[Pablo]

Not sure how much football you're going to be able to play if you're all out of puff after 2km to be honest. That's about 10 minutes worth of running . Do you play 5 a side or something?

[MrShawnMichaels]

Not sure how much football you're going to be able to play if you're all out of puff after 2km to be honest. That's about 10 minutes worth of running . Do you play 5 a side or something?

Lol. Just 5 a side. I'm going full blown for 2km, to be fair. Around 10.5km/h on the treadmill, which gets me to 1.7km in 10 mins.
I was doing like 2.3km in 10 mins last year. I'm trying to aim around that much, or am I going about it the wrong way?

[Pablo]

Ah ok. If I were you I'd lower your speed and try to run for 30 minutes. Build up some endurance in your lungs and legs. If it's purely fitness for football you want though then interval training would also be a huge help. A combination of the two should work wonders for you.

Feel free to add your runs in here if you like too. It can help with motivation.

[MrShawnMichaels]

Ah ok. If I were you I'd lower your speed and try to run for 30 minutes. Build up some endurance in your lungs and legs. If it's purely fitness for football you want though then interval training would also be a huge help. A combination of the two should work wonders for you.

Feel free to add your runs in here if you like too. It can help with motivation.

Cheers. I'm going to see how much I can do in 30 mins and post something.

[MrShawnMichaels]

Ah ok. If I were you I'd lower your speed and try to run for 30 minutes. Build up some endurance in your lungs and legs. If it's purely fitness for football you want though then interval training would also be a huge help. A combination of the two should work wonders for you.

Feel free to add your runs in here if you like too. It can help with motivation.

I obviously didn't end up going lol. Tired after work. Planning on going tonight, 4km.

S Health on my S5 is phenomenal, need to make the most of it in terms of tracking times and speed levels.

[bacon]

bacon: 69km
badpiggy: 48.3km
Pablo: 41.8km
Carra: 23km
wiw: 15km
Turk: 10km

+8.6

[bacon]

bacon: 81.1km
badpiggy: 48.3km
Pablo: 41.8km
Carra: 23km
wiw: 15km
Turk: 10km

+12.1

[Saveloy]

bacon: 81.1km
badpiggy: 48.3km
Pablo: 41.8km
Carra: 23km
wiw: 15km
Turk: 10km
Saveloy: 10km

[Saveloy]

January

Saveloy: 10.5km

[Subby]

Monday is D Day for me.....I'll give a breakdown of what I'm going to be doing for 4 weeks until end of Jan, starting Monday coming.

Went to break down the routine into days so I can match it on my tablet with the diet and what meals I need to be taking and at what time.....fuuuuuuuuk

What have I let myself in for :/

I keep telling myself it's only a month...I can suck it up and take the pain for just a month to get the results I really need. I can do it...trying to mentally prepare me for it, but I'm not succeeding lol.

Hardest part in the workout is there are no rest times, it's all one thing after another with no rest period. That's the killer as my cardio side isn't anything special and I'll find it hard going....but I guess that's why it is what it is eh? This is one week. I've increased the reps and weights in the later weeks but I can't be arsed posting them up here, unless anyone wants to see the rest of the program.

It's high reps and low weight to start with. Trying to preserve muscle mass whilst the eating and workload in gym, take care of the bodyfat. Heavy protein intake during the days as well. Egg stuff addition arrived so have to polish off 6 egg whites worth of stuff each morning with breakfast. 5 meals a day plus protein shake. I had ordered egg whites online as I didn't fancy boiling 30+ eggs a week for the next month. £15 all in so worth the hassle free aspect.

To be honest it's a real ****ing chore all this weighing and preparing food. Wish I had a servant/chef to make me food. I know serious trainers make batches of meals etc but I've never been a fan of standing making food in a kitchen. Think I'll get Carla to deal with the food side after this is all over at the end of Jan. I hope it instills some discipline though as it's regimented a lot. Diet is the hardest part. Workouts are brutal but diet is my main "pressure point"

[Subby]

** MONDAY **

Cardio Interval BIKE: 20 min - 1 min fast - 1 min slow alternate

Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg
Push-ups: 20 reps
Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg

Cardio Interval CROSS TRAINER: 10 min - 5 min medium - 5 min fast

Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg
Weighted Dips : 20 reps with 10kg disc
Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg


** TUESDAY **

Cardio Interval Rowing machine : 20 min - 1 min slow - 1 min fast

Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing IN : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps
Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing OUT : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps

Cardio Interval CROSS TRAINER: 10 min - 5 mins medium - 5 mins fast

Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing IN : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees: 30 reps
Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing OUT : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps


** THURSDAY **
Cardio Intervals BIKE: 20 min - 1 min fast - 1 min slow alternate

Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg
Push-ups: 20 reps
Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg

Cardio Intervals CROSS TRAINER: 10 min - 5 min medium - 5 min fast

Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg
Weighted Dips : 20 reps with 10kg disc
Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg


** FRIDAY **
Cardio Interval Rowing machine : 20 min - 1 min slow - 1 min fast

Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing IN : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps
Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing OUT : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps

Cardio Interval CROSS TRAINER: 10 min - 5 mins medium - 5 mins fast

Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing IN : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees: 30 reps
Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing OUT : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps

Wednesday off as a rest day

No rest periods in the entire workout, all one thing straight to another so you have to use less weight to combat fatigue.

This is week 1, I've done later weeks with lower reps and heavier weights to maintain as much muscle mass as possible whilst lowering the body fat.

Hoping to cut down from 14 stone to 13 or just above. It'll make me very lean I hope...that's the end goal for doing this madness for 4 weeks.

Each workout will take between and hour and an hour and a half to complete.

I need to prevent getting the DOMS or I'll be a mess by the time the weekend swings round. lighter weights will hopefully prevent DOMS, especially for Tues and Fri workouts which are lower body (Mon and Thu are upper body workouts)