Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi all! We have been experiencing an issue on site where threads have been missing the latest postings. The platform host Vanilla are working on this issue. A workaround that has been used by some is to navigate back from 1 to 10+ pages to re-sync the thread and this will then show the latest posts. Thanks, Mike.
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Logging progress

  • 17-03-2022 4:19pm
    #1
    randomgenericstring
    Registered Users Posts: 85 ✭✭


    Warmup

    3x15 band pull apart

    3x10 5kg medball squat & press

    3x10 5kg medball chops

    3x10 16kg KB Swing


    Strength

    A1 3x10 70kg BB Squat

    A2 3x8 BW strict pullup

    B1 3x10 100kg BB deadlift

    B2 3x1min front plank


    Conditioning

    Assault bike - tabata



«1

Comments

  • #2
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 band pulls

    3x10 scap pushup

    3x10 med ball pushups


    Strength

    A Bench

    1x10 60kg

    1x6 70kg

    1x5 80kg

    1x3 90kg

    1x2 100kg


    B 3x15 25kg DB Incline Bench

    C 4x12 70kg BB Bent over row

    D1 3x15 15kg DB curl

    D2 3x15 60kg Tricep pulldowns



  • #3
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 29.23

    Avg pace - 5.51


    Easy run

    5km - 28.32

    Avg pace - 5.42



  • #4
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x20 band pulls

    3x20 scap pushup

    3x10 5kg DB squat + press


    Ankle Rehab

    3x20 seated band ankle turnouts

    3x20 BW single leg calf raise

    3x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Strength

    A Bench 3x5 80kg

    B 3x10 50kg BB Incline Bench

    C1 4x15 50kg BB Bent over row

    C2 3x15 10kg weighted situp

    D1 3x15 10kg DB curl

    D2 3x15 BW tricep bench dip


    Conditioning

    Tabata row - 888m total distance



  • #5
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Conditioning

    3x

    500m row

    5x BW pullups

    10x BW pushups

    15x BW squats



  • #6
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x20 band pulls

    3x20 scap pushup

    3x10 5kg DB squat + press


    Ankle Rehab

    5x20 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Strength

    A Bench 3x12 60kg

    A1 3x1min front plank

    B1 4x12 60kg BB Bent over row

    B2 4x15 10kg weighted situps

    C1 3x15 10kg DB curl

    C2 3x15 BW tricep bench dip



  • Advertisement
  • #7
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 26.55

    Avg pace - 5.23



  • #8
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 27.23

    Avg pace - 5.28



  • #9
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    5x15 band pulls

    5x15 scap pushup

    5x10 5kg medball squat + press


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Strength

    A1 Bench 3x8 80kg

    A2 3x1min front plank

    B1 3x12 70kg BB Bent over row

    B2 3x25 BW situps

    C1 3x12 25kg DB Inc Bench

    C2 3x6 20kg weighted situps

    D1 3x12 15kg DB curl

    D2 3x15 40kg Tricep pulldown



  • #10
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 26.47

    Avg pace - 5.21



  • #11
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 26.04

    Avg pace - 5.12



  • Advertisement
  • #12
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 band pulls

    3x15 scap pushup

    3x10 12kg KB swing


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Strength

    A1 3x15 26kg DB Bench

    A2 3x1min front plank

    B1 3x15 20kg DB Inc Bench

    B2 3x15 10kg weighted situps

    C1 3x12 10kg DB Shoulder Press

    C2 3x15 30kg weighted abs pull-down

    D1 4x15 16kg DB curl

    D2 4x15 30kg Tricep pulldown



  • #13
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    7km - 36.40

    Avg pace - 5.14



  • #14
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Conditioning

    2km row

    3x15 16kg KB swings

    3x10 20kg DB curls

    3x15 BW tricep dips



  • #15
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 26.20

    Avg pace - 5.16



  • #16
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    6km - 30.24

    Avg pace - 5.03


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    5x20 single leg lateral hop w/ overhead press



  • #17
    Patsy167
    Registered Users, Registered Users 2 Posts: 1,830 ✭✭✭Patsy167


    Great dedication on the rehab work. Good on you!



  • #18
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    6km - 31.50

    Avg pace - 5.18



  • #19
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Strength

    A1 3x15 60kg BB Bench

    A2 3x1min front plank

    B1 3x12 26kg DB Inc Bench

    B2 3x10 20kg weighted situps

    C1 3x12 14kg DB Shoulder Press

    C2 3x8 BW chin-ups

    D1 3x15 14kg DB curl

    D2 3x10 BW tricep dips



  • #20
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 24.58

    Avg pace - 4.59



  • #21
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    5x20 single leg lateral hop w/ overhead press


    Strength

    A BB Bench

    1x10 50kg

    1x8 70kg

    1x6 80kg

    1x5 90kg

    1x5 95kg


    B 3x15 25kg DB Inc Bench

    C1 3x10 80kg BB row

    C2 3x10 BW pull0ups

    D1 3x15 20kg DB curl

    D2 3x20 BW bench tricep dips



  • Advertisement
  • #22
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    5x20 single leg lateral hop w/ overhead press


    Strength

    3x10 50kg BB Squat

    3x10 BW pullups

    3x15 10kg weighted situps



  • #23
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Ankle Rehab

    aggravated the ankle, resting for a few days


    Strength

    A1 3x20 22kg DB Bench

    A2 3x15 40kg weighted ab pull down

    B1 3x15 16kg DB Military press

    B2 3x1min front plank

    C 3x20 band pull aparts

    D1 3x12 20kg DB curl

    D2 3x15 25kg tricep pull down



  • #24
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 27.30

    Avg pace - 5.30



  • #25
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    5x20 band pulls

    30min spin bike


    Strength

    A 3x20 22kg DB Bench

    B1 3x15 16kg DB Military press

    B2 3x1min front plank

    D1 3x10 22kg DB curl

    D2 3x15 30kg tricep pull down



  • #26
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy bike

    30min spin bike - 15km



  • #27
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Tempo run

    5km - 22.56

    Avg pace - 4.35



  • #28
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x10 5kg squat + press

    3x15 16kg KB swings

    3x20 band pulls


    Strength

    A Bench

    1x12 60kg

    1x10 70kg

    1x8 80kg

    1x6 90kg

    1x3 100kg


    B 3x15 30kg DB Incline Bench

    C1 3x15 30kg BB Military press

    C2 3x10 15kg weighted situp

    D1 3x10 20kg DB curl

    D2 3x15 BW Tricep dips



  • #29
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    6km - 29.54

    Avg pace - 4.59



  • #30
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x10 7kg squat + press

    3x15 18kg KB swings

    3x20 band pulls


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops


    Strength

    A1 4x8 60kg BB Squat

    A2 4x8 BW pullups

    B1 4x8 80kg BB deadlift

    B2 3x10 BW TTB


    Conditioning

    Tabata assault bike



  • Advertisement
  • #31
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    April summary

    Trained 20/30 days

    11x Cardio

    9x Strength/Conditioning

    6x Ankle rehab



  • #32
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    7km - 34.54

    Avg Pace - 4.59



  • #33
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 24.04

    Avg Pace - 4.48



  • #34
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x20 band pulls

    3x12 20kg KB swing


    Ankle Rehab

    5x30 seated band ankle turnouts

    5x30 BW single leg calf raise

    5x30 single leg hops


    Strength

    A 4x10 80kg BB Bench

    B 3x15 20kg machine OHP

    C1 3x12 80kg BB Row

    C2 3x12 80kg BB Shrug

    D1 3x12 20kg DB Curl

    D2 3x15 BW tricep dips

    Post edited by randomgenericstring on


  • #35
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    7km - 35.56

    Avg pace - 5.08



  • #36
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 20kg KB swings

    3x20 band pulls

    hip flexor stretches


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x30 BW single leg calf raise

    5x30 single leg hops


    Strength

    A1 4x8 70kg BB Squat

    A2 4x15 15kg weighted situps

    B1 4x8 100kg BB deadlift

    B2 4x90sec BW front plank

    Post edited by randomgenericstring on


  • Advertisement
  • #37
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy Run

    7km - 35.09

    Avg Pace - 5.01



  • #38
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy Run

    5km - 24.07

    Avg pace - 4.49



  • #39
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 20kg KB swings

    3x20 band pulls


    Ankle Rehab

    5x30 seated band ankle turnouts

    3x30 BW single leg calf raise

    3x30 single leg hops


    Strength

    A Bench

    1x12 60kg

    1x10 70kg

    1x8 80kg

    1x6 90kg

    B 3x10 32.5kg Inc DB Bench



  • #40
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    6km - 28.42

    Avg pace - 4.47



  • #41
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Ankle rehab

    Physio check up - new exercises x2 per week


    Easy Run

    5km - 25.13

    Avg pace - 5.02



  • Advertisement
  • #42
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    6km - 30.05

    Avg pace - 5.00



  • #43
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x10 9kg medball squat + press

    3x12 20kg KB swing

    3x30sec hip flexor stretches


    Strength

    A1 4x8 80kg BB Squat

    A2 4x15 15kg weighted situp

    B1 4x8 110kg BB deadlift

    B2 4x90sec BW front plank


    Conditioning

    Tabata row - 944m



  • #44
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    5km - 25.08

    Avg pace - 5.01



  • #45
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy running

    18/5

    5km - 24.32

    Avg pace - 4.54


    22/5

    7km - 36.52

    Avg pace - 5.16


    23/5

    5km - 25.55

    Avg pace - 5.11


    24/5

    6km - 30.52

    Avg pace - 5.08



  • #46
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy run

    30min city jog



  • #47
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x15 5kg medball front & squat

    3x15 scap pushups

    3x15 16kg KB swings


    Strength

    3x20 22kg Inc db Bench

    3x10 BW pullups

    3x12 16kg DB shoulder press

    3x12 16kg DB weighted situps

    3x12 16kg DB curl

    3x15 30kg tricep extension



  • #48
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy runs

    29/5

    5km - 25.40

    Avg pace - 5.08


    30/5

    5km - 25.59

    Avg pace - 5.12



  • #49
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    May summary

    Trained 21/31 days

    16x Cardio - 86km

    5x Strength/Conditioning

    4x Ankle rehab



  • #50
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Easy Run

    6km - 28.43

    Avg pace - 4.47



  • #51
    randomgenericstring
    Registered Users Posts: 85 ✭✭randomgenericstring


    Warmup

    3x10 18kg KB swing

    3x12 scap pushups

    3x15 band pulls


    Strength

    A 4x8 80kg BB Bench

    B 4x10 80kg BB row

    C1 3x12 17.5kg DB curl

    C2 3x12 BW tricep dips


    Conditioning

    7,14,21

    2min assault bike

    24kg KB swings

    pushups

    air squats



  • Advertisement
Advertisement