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OPORD "Kickass"
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02-01-2014 10:30pm#1
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Today wasnt great, shoulder kinda fupped me up.
3 minute warm up with skipping rope. I did 30 seconds of 6kg medicine ball slams between each set.
Side lateral raise 3 x 15 @ 10kg
Standing front BB overhead raise 3 x 15 @ 12.5kg
Seated bent over rear delt raise (this was really sore, dropped weight to 4kg
)
Leg extensions 4 x 15 @ 50kg
Leg curls 4 x 15 @ 50kg
Leg press calf raise 4 x 15 @ 100kg
Squat press machine 4 x 15 @ 200kg
Went again later in the day.
Skipping x 30 seconds x 10
Med ball slams x 30 seconds x 10
DB push ups with bear crawl 5 x 10
Cross trainer 20 mins at hardest level
Treadmill 10 mins at level ten.
Happy enough!0 -
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Jogged 8km at lunch in 41 mins.
Gym routine after work:
3 minute skipping warm up
Barbell shoulder press - 4 x 8 @ 55kg
Standing alt DB press - 3 x 8 @ 14kg
Smith machine 1 arm rows - 3 x 8 @ 35kg
Barbell squats - 4 x 8 @ 80kg
DL - 3 x 8 @ 80kg
Body weight lunges - 4 x 8
Standing calf raise - 4 x 8
Seated calf press - 4 x 8 @ 50kg
Legs are dead, shoulders are stiff but mentally I'm good
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I Love PPPP Longtime wrote: »You "jogged" 8k in 41 minutes? Damn! My first outdoor run about 5 years ago was 5k run and I did it in 30 minutes
I measured again......it's just over 7 km fcuk! Ah well!
Took a few days off from the gym to rest the shoulders. Just jogged and played a bit of astro instead.
Today I did the slow 7.something km in 42 mins. Then gym on the way home from work. Kept it light.
10 mins on cross trainer
Rotator cuff warm up with 4kg DB's
Decline bench
- 1 x 12 @ 50kg
- 1 x 12 @ 60kg
- 1 x 8 @ 70kg
Incline DB press
- 1 x 12 @ 12kg
- 1 x 12 @ 16kg
- 1 x 8 @ 24kg
Flat DB Flys
- 1 x 12 @ 12kg
- 1 x 12 @ 14kg
- 1 x 8 @ 16kg
DB concentration curls
- 1 x 12 @ 12kg
- 1 x 8 @ 14kg
Straight bar curl
-1 x 8 @ 25kg0 -
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Ah, today I ran 4km in 23 mins at lunch. Then gym after work.
Leg press and calf press superset.
50 x 80kg
40 x 130kg
30 x 170kg
20 x 200kg
10 x 220kg
5 x 250kg
5 x 250kg
10 x 220kg
20 x 170kg
30 x 150kg
40 x 100kg
50 x 80kg
I felt bad for hogging the leg press machine and most of the large plates. There was a guy playing with his hair while waiting for me to drop the weight a bit.
I'm an animal
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Holy fcuk I forgot I started this!
Well 8 months later, where am I? Due to different things I cut back on the gym and focused more on running. I sporadically went to the gym to shake things up a bit but not for PB's.
My 8km time creeped up to 52 minutes but is now down to 39:xx on a good day. I cycle home from work the odd time, it's 56km or so. I have knocked it down from 2:46:xx to 2:15:xx.
I discovered what IT Bands are, unfortunately. That has been an ongoing issue for the last 6 months or so. Foam rolling really helps. Iv learned to just take the pain.
Bodyweight hit 205 lbs at the start of the year, dropped to 179 and now lingering at 185 for now. I'm really noticing the difference in the lack of weight training. Cardio is great and all but imagine poking your finger into a half full water balloon, that's what I'm like.
I started out running 3.8km a day, progressed up to 20km some days and average 8km per day now. I'm working up to the Dublin Marathon this year and have my head set on the Dublin Ironman 70.3 (if it happens in 2015).
I'm pretty much doing whatever I can when I can. Iv never been an "event" person but so far this year I have done:
Samsung 10km night run
Lucan 5km park run
Irish Runner 8km
Fingal 10km
Rock and Roll half marathon
Warriors Run
Dublin half marathon
Upcoming events I will be doing:
Rough Diamond 57km adventure race
Coast to Coast 10 mile
Killarney 70km adventure race
An Cosantoir 10km
Coney Island Challenge 10km
A work 26 km adventure race
Dublin Marathon
Work biathlon
Sea to Summit 56km race
Clontarf half marathon
Laois half marathon
And whatever else pops up in between. Also heading back to the gym properly tomorrow but keeping things light for a while.0 -
Got up early and went to the gym. Plan was to ease myself back into it.
Pull ups - total fail, couldn't get 1 proper one. Decided to jump up and grab the bar and slowly let myself down towards the ground. Stopped at 10. Il get there.
Push ups - 5 x 10 pausing at the bottom for 5 seconds.
Standing BB curl @ 17kg - 15, 12, 10
DB tri extensions @ 16kg - 15, 12, 10
Incline DB Curl @ 14kg - 15, 12, 10
Cable 1 arm tri extensions @ 12kg - 15, 12, 10
Reverse BB curl @ 17kg - 15, 12, 10
Skull crushers @ 20kg - 15, 12, 10
Tri DB Kickbacks @ 20kg - 15, 12, 10.
11km run at lunch in 56:230 -
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So today I did the Connemara Rough Diamond adventure race and it was a huge kick in the face from reality.
Firstly il get my excuses out of the way. Haven't slept since Wednesday, I didn't eat before the race, I didn't have the right kit, I'm not fit enough. I'm an ignorant bastard.
I chose the expert course which was the longest at 57.5km. Spa
It started off with an 8km run which was uphill to the top of Diamond Mountain and back down. Lads, it was fairly steep in parts but doable. It started to rain straight away but it was all good until the down hill. It was very slippy and I had a ****ty tumble. So revised my tactic of step by step and just jumped and barrelled my way down. I made up a bit of time there. It ended with a trail run which I really opened up on and enjoyed.
Straight onto the bike then for 8km, no problems, all went smoothly.
Off the bike and onto a 2km obstacle course through a forest. This was brilliant! They had zombies jumping out of trees and the obstacles were challenging but excellent fun. They even had lads in sumo suits charging ya down. It was so much fun. I made good time here too as I was confident enough with the obstacles.
Back onto the bike for 13.5km, again it was grand, lovely scenery but I hit a few small but hard hills and could feel my legs giving up.
Then off the bike at the beach for an 8km run. Mostly on sand but a bit cross country too. At this stage I was bunched. The rain was pelting down and there was sand blowing about into my eyes and mouth. It was exhausting fighting it and I just felt like giving up. I was fcuked. On the return, I realised I wasn't last out of my group as about 8 were still on the way down so that perked me up a bit.
Back onto the bike for the last 18km. I was ok for about 5km then hill after hill after hill wore me down. Who knew Connemara was so hilly! If I'd any other way back I would have just fcuked the bike on the deck. Fancy Pants was now dead but just before he croaked it he smashed the emergency case and let my alter ego Hank out of his box.
Hank took over and started pumping his crazy legs but after at the 13km Mark he nearly lost control of the bike going down hill. He took it handy for the rest of the way.
Time was just over 4 hours. Not happy with my lack of preparation and not having trail runners, cycling shoes or cleats, not eating etc etc.
I always have to make things harder for myself and I suffered for it today. Mindset changed, roll on the 70km race next week.0 -
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SFP you're doing a log!!! Awesome!!
JOIIIIIN UUUUUSSSSS
Ha kinda! As soon as I start back at the gym il post more. Gona start reading other peoples logs tonight and get some advice!
There's some awesome people here!
Cycled 75km today and took part in a 10km organised by work.
I got a PB in the race...47:16. I'm delighted! Especially after cycling 55km in the rain before hand! 0 -
10 mile cycle in 33 minutes yesterday, straight off the bike and into a 10km race, The Coney Island Challenge.
Got another PB, 46:09. I'm raging, I ran with a girl for a km to just to kinda bring her on a bit. If I hadn't, I'd say I would have been under the 46 mark. Ah well.
Then I got Pissed! 0 -
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