Exercise Log

fitftw

fitftw

Well-known member
^ I thought you said Tetris for a second lol. Brain workout!

I ran 2.5 miles in 15:20 this morning. I usually only run 1.5 miles in about 9 minutes. I'm a steady 6:00/mile runner. I'm going to start running a minimum of 2 miles per day now, along with my 5 days a week of strength/core training
 
Honk

Honk

Well-known member
6.6.2011


Session 1:

Sumo Deadlift
97,5kg x 5
110kg x 3
122,5kg x 6

One Arm Deadlift Normal Grip
60kg x 1 each arm
80kg x 1 each arm
90kg x 1 each arm

____________________________
a few hours later
Session 2:

Chins
7,5kg x 5 overhandgrip
17,5kg x 3 underhandgrip
27,5kg x 4 overhandgrip

One Armers
ISOs @ 90°
10kg deload
lefty: 12s
righty: 12s

Negative only Chins
67,5kg x 1 full ROM, slow and smooth, underhandgrip, that's a little bit more than BW

One Armers
ISOs @ 90°
10kg deload
lefty: 10s, 5s
righty: 10s, 5s


Finger Curls
57,5kg x 3
65kg x 3
72,5kg x 5

Fatbar Push Press
37,5kg x 5
42,5kg x 3
47,5kg x 6

Fat Dumbbell Bench Close Grip
14kg each arm x 5
16,5kg each arm x 5
19kg each arm x 5

Rear Delt Rows with Hold at Top
11,5kg x 8, 7

worked wristextensors
 
K

kc1980

Well-known member
Morning: cycled 53 km to work, I was not very fast, and got a puncture half way. Changing the tyre still takes me far too long (about half an hour), although it is a good muscle exercise (I'm not very strong in my hands).

Evening/ I knocked off around 8, now things were going well, I decided to time it. I ended up doing 52.9 km in 1h 46:45, about 29.8 km/h, that's by far the fastest I've ever done on the ride from work to home.
 
R

replica

Well-known member
Tuesday 7th June

Type: Outdoor Run Intervals (Morning)
Distance: 4.51 km (2.82 mi)
Time: 00:23:57
Pace: 5:18 min/km (8:29 min/mi)

I like running but I HATE intervals, feel completely dead right about now. 10 minute warmup then 5 repeats of [1:00 sprint; 1:30 recovery]. I was meant to go for 8 repeats but seeing this is my first interval session I'm going to give myself some slack. Splits for for 1:00 sprints are: 3:40, 3:27, 3:17, 3:38, 3:34. Oh and I did this first thing in the morning, what a way to wake up!
 
Kiwong

Kiwong

Well-known member
12km 54:43 (5:10, 4:44, 4:25, 4:29, 4:28, 4:45, 4:17, 4:27, 4:38, 4:29, 4:31, 4:20)

Last 10km 44:50 Last 5km 22:25. This run gave me some confidence.
 
Danfalc

Danfalc

Banned
Biked about 3km
Did 2km on the treadmill

20 bicep curls
30 Butterfly presses
20 Incline bench presses

10 minutes on the cable pull

20 Leg presses at like 90kg

Quite impressed considering I'm in the middle of a detox.
 
R

replica

Well-known member
Wednesday 8th June

Type: Indoor Swimming (Evening)
Distance: 1.50 km (0.94 mi)
Time: 00:55:00

It was a short session at the Masters Swim group tonight, just as well because I wasn't feeling all that great.
 
Honk

Honk

Well-known member
8.6.2011

1,5 hours of bouldering
felt very strong, and even got comments on being in shape, but it seems like i have injured my right shoulder slightly. Not a problem though, saturday would have been the last hard day before deload anyway, and I know physios on a personal level.
 
Kiwong

Kiwong

Well-known member
16km in 89:10. It was only 3 degrees celcius when I ran this morning, coldest day of the year.
 
R

replica

Well-known member
Thursday 9th June

Type: Outdoor Run Hills (Evening)
Distance: 6.78 km (4.24 mi)
Time: 00:34:08
Pace: 5:02 min/km (8:03 min/mi)

Had to find some 'hills' to run, thought I'd give Wichmann Road and Reserve Street in Point Walter a go (since I found these challenging on a bike). I'm kind of surprised by the quick pace but this was mainly due to the long downhill sections. Ran up Wichmann once and 2 repeats of Reserve Street.
 
R

replica

Well-known member
Saturday 11th June

Type: Outdoor Ride (Morning)
Distance: 84.01 km (52.51 mi)
Time: 02:48:50
Speed: 29.9 km/h (18.69 mph)

Was quite tough today into the wind. Rear light fell off so had to peel off the main group to get it, never caught up with them again. Main group ride 49.59 km @ 32.25 km/h. My Garmin heart rate readings have been so unreliable lately - may have to look into their newer heart rate strap.

Type: Outdoor Run (Evening)
Distance: 8.03 km (5.02 mi)
Time: 00:37:39
Pace: 4:41 min/km (7:29 min/mi)

Either I swapped legs with someone or my Garmin is broken, don't think I ran this fast. My planned marathon pace is 5:00 min/km but some how had the legs to do this and still feeling good at the end :) Forgot to set Auto-Lap til the 4km mark: 4:46 (4.16 km), 4:39, 4:36, 4:36, 4:31 (0.88 km).
 
Last edited:
Kiwong

Kiwong

Well-known member
Replica, all your training might be paying off, your times per km are improving at the same effort. Good signs!

A disappointing half marathon for me: 96:07. Felt strong until about 12km, then the wheels feel off.
 
Honk

Honk

Well-known member
12.6.2011

light day

overhead squats
lots of singles with an empty 20kg bar

2 Finger Deadlift
Singles with 60kg

Chins
x 5 overhandgrip
x 5 underhandgrip
2,5kg x 5 overhandgrip

One Armers
ISOs @ 90°
27,5kg deload
lefty: 15s, 10s, 10s
righty: 15s, 10s, 10s

Fat Bar Push Press
30kg x 5
32,5kg x 5
35kg x 5

Fat DB Press Close Grip
14kg each arm x5, x5, x5

Bench Row
sets of 5 with 30kg

Power Snatch
lots of doubles with 30kg just finding the groove

wirstextensor work


Nice weather today, I'll go climbing :)
 
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