Exercise Log
- Thread starter Sacrament
- Start date
Deus_Ex_Lemur
Well-known member
You will once exams and grad is there and overwith. Trust me there... you will wish you couldn't go everyday =)
B
Beatrice
Guest
You too, huh?
not an amazing work out but here what I did....
10 min step-ups
20 arm curls
boxed with my brother
25 sit-ups
might go throw punch with weights....idk yet
10 min step-ups
20 arm curls
boxed with my brother
25 sit-ups
might go throw punch with weights....idk yet
Kiwong
Well-known member
I've began walking for 30 mins a day. Im really trying to commit to every day and build up to jogging. I believe I pushed myself to hard once and hurt my shins, so its walking for now. Its great to get out and get some fresh air
30 minutes walking will really help. Sometimes shin pain can be caused by the wrong shoes to run in, or if they are worn. There are some great training programs to get you from walking to running.
http://www.c25k.com/
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Kiwong
Well-known member
Wednesday 12km 62:35. My quad felt less sore.
Thursday. Was going to run this morning, but it was too cold.
Friday. 10km 47:09. No quad pain and felt fresh,and was able to go a lot quicker from about kilometre 2
Saturday . 20km 1:43.29. That was hard going, I felt it in my back, and was crying out to stop.
Thursday. Was going to run this morning, but it was too cold.
Friday. 10km 47:09. No quad pain and felt fresh,and was able to go a lot quicker from about kilometre 2
Saturday . 20km 1:43.29. That was hard going, I felt it in my back, and was crying out to stop.
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Monday 30th May
Type: Indoor Swim (Evening)
Distance: 1800 m
Time: 1:00:00
Wednesday 1st June
Type: Indoor Swim (Evening)
Distance: 1900 m
Time: 1:00:00
Thursday 2nd June
Type: Outdoor Run (Evening)
Distance: 5.18 km
Time: 00:23:36
Pace: 4:33 min/km
Been fairly slack recently. I'm starting the City 2 Surf 21 km training program as of NOW. Splits: 4:30, 4:21, 4:33, 4:38, 4:41.
Yes I'd really like to know how bsebring went too. She hasn't been on since. Hope shes alright.
Type: Indoor Swim (Evening)
Distance: 1800 m
Time: 1:00:00
Wednesday 1st June
Type: Indoor Swim (Evening)
Distance: 1900 m
Time: 1:00:00
Thursday 2nd June
Type: Outdoor Run (Evening)
Distance: 5.18 km
Time: 00:23:36
Pace: 4:33 min/km
Been fairly slack recently. I'm starting the City 2 Surf 21 km training program as of NOW. Splits: 4:30, 4:21, 4:33, 4:38, 4:41.
Yes I'd really like to know how bsebring went too. She hasn't been on since. Hope shes alright.
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Honk
Well-known member
monday
weights
deadlift up to 117,5kg x 4
chins up to 22,5kg x 6 overhand grip
one armed chins (intermediate goal)
up to 10kg deload lefty x 1
up to 7,5 deload righty x 1
one armed isometric holds with 12,5kg deload
fat bar push press up to 45 x 6
fat dumb bell press elbows close up to 19kg each arm x 3
rear delt rows with hold at top 10,25kg each arm x11, x9, x8
worked wrist extensors
wednesday
bouldering, nice session
thursday
climbing
getting rid of a climbing partner PR
edit: This guy treated me in a way I will no longer tolerate, I don't have to climb with everyone.
Chinning is my pet exercise, I injured myself badly on them though back in 2008 training on painkillers and NSAIDs with inflamed bicep-tendons, way stupid.
weights
deadlift up to 117,5kg x 4
chins up to 22,5kg x 6 overhand grip
one armed chins (intermediate goal)
up to 10kg deload lefty x 1
up to 7,5 deload righty x 1
one armed isometric holds with 12,5kg deload
fat bar push press up to 45 x 6
fat dumb bell press elbows close up to 19kg each arm x 3
rear delt rows with hold at top 10,25kg each arm x11, x9, x8
worked wrist extensors
wednesday
bouldering, nice session
thursday
climbing
getting rid of a climbing partner PR
edit: This guy treated me in a way I will no longer tolerate, I don't have to climb with everyone.
Chinning is my pet exercise, I injured myself badly on them though back in 2008 training on painkillers and NSAIDs with inflamed bicep-tendons, way stupid.
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Saturday 4th June
Type: Outdoor Ride (Morning)
Distance: 83.40 km (52.13 mi)
Time: 02:43:44
Speed: 30.6 km/h (19.13 mph)
Type: Outdoor Run (Evening)
Distance: 6.00 km (3.75 mi)
Time: 00:36:33
Pace: 6:05 min/km (9:44 min/mi)
I'm so use to running at a certain effort but would like to try something different to the lead up to the City to Surf. I'm following their program which incorporates short easy runs, intervals and long runs. The variety should keep me interested, let's see if it works as a whole come race day.
Type: Outdoor Ride (Morning)
Distance: 83.40 km (52.13 mi)
Time: 02:43:44
Speed: 30.6 km/h (19.13 mph)
Type: Outdoor Run (Evening)
Distance: 6.00 km (3.75 mi)
Time: 00:36:33
Pace: 6:05 min/km (9:44 min/mi)
I'm so use to running at a certain effort but would like to try something different to the lead up to the City to Surf. I'm following their program which incorporates short easy runs, intervals and long runs. The variety should keep me interested, let's see if it works as a whole come race day.
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Sunday 5th June
Type: Outdoor Run (Evening)
Distance: 8.01 km (5.01 mi)
Time: 00:43:41
Pace: 5:27 min/km (8:43 min/mi)
I wish there were somewhere more interesting to run, either way it was a nice casual run. Felt like I could keep on running. Splits: 5:04, 5:26, 5:34, 5:47, 5:43, 5:26, 5:15. I really tried to go easy. Next up hills ride tomorrow morning
Type: Outdoor Run (Evening)
Distance: 8.01 km (5.01 mi)
Time: 00:43:41
Pace: 5:27 min/km (8:43 min/mi)
I wish there were somewhere more interesting to run, either way it was a nice casual run. Felt like I could keep on running. Splits: 5:04, 5:26, 5:34, 5:47, 5:43, 5:26, 5:15. I really tried to go easy. Next up hills ride tomorrow morning
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I train for strength and endurance (well I hope so anyway) and for a lean and very define body.
Since Nov I have dropped 14kg (30.8lbs) down to 70kgs (154lbs) and have been training 5 to 6 days a week with training only lasting 20 to 30 minutes.
A typical session will be
Squat press (15kg or 33lbs dumbells) 20-10-20-10-20 reps
Crunch- 20-10-20-10-20
Push-up with alternating knee to elbow 20-10-20-10-20
Next night
Squat row (15kg or 33lbs dumbells) 20-10-20-10-20
bicycle crunch 20-10-20-10-20
Lunge rotation (6 kgs) 20-10-20-10-20
I have a different training session for each night along the same fashion as above that include pushups rotations, burpees, dips, elevated pushups, etc
Is it ok to train each night because it is a short session and I dont feel the burn of muscles tearing?
Since Nov I have dropped 14kg (30.8lbs) down to 70kgs (154lbs) and have been training 5 to 6 days a week with training only lasting 20 to 30 minutes.
A typical session will be
Squat press (15kg or 33lbs dumbells) 20-10-20-10-20 reps
Crunch- 20-10-20-10-20
Push-up with alternating knee to elbow 20-10-20-10-20
Next night
Squat row (15kg or 33lbs dumbells) 20-10-20-10-20
bicycle crunch 20-10-20-10-20
Lunge rotation (6 kgs) 20-10-20-10-20
I have a different training session for each night along the same fashion as above that include pushups rotations, burpees, dips, elevated pushups, etc
Is it ok to train each night because it is a short session and I dont feel the burn of muscles tearing?
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Monday 6th June
Type: Outdoor Ride (Morning)
Distance: 85.23 km (53.27 mi)
Time: 03:07:43
Speed: 27.2 km/h (17 mph)
It was damn cold this morning apart from the that the conditions were perfect. I love having these regular hills rides. Took a slightly different route today which I think is longer, not sure if this one or the week prior was harder, either way the variety was good. I got a new top speed going down hill with some help of a slight easterly wind, got 76.8 km/h
Type: Outdoor Run (Evening)
Distance: 4.42 km (2.76 mi)
Time: 00:23:22
Pace: 5:17 min/km (8:27 min/mi)
Good run, struggled to keep an easy steady pace. Pace was up and down like a yo-yo (between 5:00 - 5:30 min/km) - seeing other faster runners just makes you want to catch them
Darryl - I'm no expert but I think you set 1 day per week for rest/recovery, ie no exercise. Gives the body some time to repair itself (even if you don't feel like there is nothing to repair).
Type: Outdoor Ride (Morning)
Distance: 85.23 km (53.27 mi)
Time: 03:07:43
Speed: 27.2 km/h (17 mph)
It was damn cold this morning apart from the that the conditions were perfect. I love having these regular hills rides. Took a slightly different route today which I think is longer, not sure if this one or the week prior was harder, either way the variety was good. I got a new top speed going down hill with some help of a slight easterly wind, got 76.8 km/h
Type: Outdoor Run (Evening)
Distance: 4.42 km (2.76 mi)
Time: 00:23:22
Pace: 5:17 min/km (8:27 min/mi)
Good run, struggled to keep an easy steady pace. Pace was up and down like a yo-yo (between 5:00 - 5:30 min/km) - seeing other faster runners just makes you want to catch them
Darryl - I'm no expert but I think you set 1 day per week for rest/recovery, ie no exercise. Gives the body some time to repair itself (even if you don't feel like there is nothing to repair).
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