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Messages - gukl

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1
Progress Journals & Experimental Routines / Re: New year new me
« on: July 14, 2019, 01:35:17 pm »
Today

Squats 100kg 5, 5, 8 felt great had way more but in view of race 6 days away held back. Stayed at 100kg as over 7 days since last back squats.

SLRDL 16kg KB 2 x 12

Felt great, yoga has really helped not so much with flexibility alone but with control of my body, I feel like it does what I tell it to more so now.

After did a good stretching sesh
-calves/soleus
-hip flexor/quads
-hip external rotator
-hams
-adductors

Hopefully not too sore tomorrow given gap between last squats.

2
Progress Journals & Experimental Routines / Re: New year new me
« on: July 13, 2019, 09:25:41 am »
missed a few sessions been super busy with work/holidays

training been good, couple of lifting sessions since i last posted and quite a few runs/yogas

today

15km run at around 5.20/km pace. steady. last long one before half marathon next weekend.

Currently working till 2am the night before the half so that sucks but whatever.

3
Nutrition & Supplementation / Re: Can Marijuana aid in off days?
« on: July 05, 2019, 12:32:22 pm »
https://www.t-nation.com/training/lifters-guide-to-marijuana

I think this article summarises things pretty well.

4
Progress Journals & Experimental Routines / Re: New year new me
« on: July 05, 2019, 11:44:40 am »
 Ahh super busy since got back, done some stuff tho

Day I came back did some easy upper stuff, then day after squat 100kg 3 x 5, rdl 60kg 2 x 12

Day after run 6.5k quick ish pace

Then worked long day so just cycling

Yesterday went to this running club based in the city centre, they do a longer steady run around the city on Mondays and track on Thursdays, went on Thursday so did

800m (200 easy, 400 mod, 200 push) 1 min rests x 6 sets.
Was real fun, long Time since I've ran on a track and was a cool way to meet a bunch of people.

Today busy day as flying to bordeaux later but

Front squat pause 80mg 3 x 3
Good morning 40kg 2 x 12

Pull ups 10, 9, 8
Inc dB BP 34kg x 5 26kg x 12
Pullovers 18kg 2 x 12
Curls x 1 16kg x 12
Tris 35kg x 1 x 12

Then about an hour of mod cycling between places 

Did 1 hour hot yoga

Fun fun. Squeezing so much varied physical activity into my schedule at the moment, really enjoying it though.

Gonna try run at least once whilst away in bordeaux.

5
Progress Journals & Experimental Routines / Re: New year new me
« on: June 30, 2019, 02:44:16 am »
What a week.

Flew to the alps last Sunday, currently in the airport coming back.

Climbed two 4000m peaks, gran paradiso (highest entirely in Italy) and Mont Blanc (highest in the alps and western Europe at 4810m) via the Italian route (1800m in one go for summit day). We had dinner at 7pm in the hut, breakfast was served a few hours later at midnight and we left at 12.45 ( didn't sleep a second due to anticipation), climbed through the night with the sun coming up once we were well over 4000m. Summitted after around 6 hours and got back to the hut at around 10.30am the following day.

By far the hardest thing I have ever done both physically and mentally. On the summit push my legs were on fire, at that Altitude oxygen is 50% less so the body goes into anaerobic mode, full of lactate, gasping for air. Coming down was even worse, one of the hardest things was having to focus so intensely for such a long period of time on zero sleep, a wrong step could be the end.

God damn what a week.

6
Progress Journals & Experimental Routines / Re: New year new me
« on: June 19, 2019, 06:40:15 pm »
Some backdating

Saturday ran 18.71km 5.22 pace felt good

Sunday upper body (forgot but was a good session) followed by yoga

Tuesday
Squats 117.5kg 2 x 3 felt really strong but tweaked the ol si joint on the last so left it

Did yoga after was fine and seemed to fix the tweak pretty much

Going to be taking it easy from now as climbing mont blanc... Next week!!!


7
Progress Journals & Experimental Routines / Re: New year new me
« on: June 14, 2019, 09:00:38 am »
On a twilight shift so got up and did some stuff

Squats 107.5kg 3 x 5
Leg Curls 45 x 15
Leg ext slow 20kg 1 x 25

Having some lateral knee pain and right Lower back tightness. Need to find some time to give my glutes a good lax ball session think that would help.

Did hot yoga after was fun.

That's 5x days in a row I've done yoga now lol.

8
Progress Journals & Experimental Routines / Re: New year new me
« on: June 12, 2019, 04:59:11 pm »
Had my girlfriend join me with lifting for the first time ever and she enjoyed it (specifically the pump Hahaha)

lol cool. but also surprising that this was her first time lifting, lmao.

Lol yeah, she's kinda opposite from me, never really into physical activity but I feel like she just never had the influence.

Today

Run 30m on treadmill, threw in some incline stuff, finished at 12kmh on 4% Incline, was pretty intense actually

Then another 1 hr 30m yoga

Hooked on the yoga stuff. It's a totally new way of doing things, I already feel like the quality of my movement is so much better. Im feeling really good about what it has to offer me, both physically and mentally.

9
Progress Journals & Experimental Routines / Re: New year new me
« on: June 11, 2019, 04:40:39 pm »
Today

Cycle commute 2 x 20m

Upper body
Pull ups 3 x 10
Inc dB BP 34kg x 6 or 7 lost count, 28kg x 12
Cable Rows 70kg 2 x 12
Overhead pulls 24kg x 10 18kg x 15
Curls x 2 sets Tris x 2 sets lateral raise x 1 set

Had my girlfriend join me with lifting for the first time ever and she enjoyed it (specifically the pump Hahaha)

After another yoga class 1 hr 15 M muchess intense than the last!

10
Progress Journals & Experimental Routines / Re: New year new me
« on: June 10, 2019, 05:48:42 pm »
Made it through a looong weekend at work no time for anything other than 20m cycle commute each way. Pretty stressful but had the most relaxing day today, went to the cities Buddhist centre for a guided meditation. Then

Run 30m at 12km/h treadmill blisters feeling OK

Squats 115kg 3x3
Leg curl 45kg 2 x 10

Then went to yoga for the first time ever! Super enjoyed it, going to try and make it a regular part of my routine. Felt like exactly what I need both physically and mentally. It was a 75mim vinyasa class, wasn't exactly for beginners so was actually harder than I expected. Fun though, I imagine it must feel incredible to be really good at this!

10/10 day


11
Progress Journals & Experimental Routines / Re: New year new me
« on: June 06, 2019, 02:05:44 pm »
17.6k run 5.45 pace.

Would have been longer and faster but my feet were fucking destroyed. Huge arch blisters and u have to be on my feet for like 37.5 hours this weekend so had to call it a day. Hope they heal up fast. Peroneal tendon was a little bit teeaky too, not as bad as last time.

Bought a hydration belt pack thing today too, excited to try it out on a looong hot trail run once these issues are resolved.

12
Progress Journals & Experimental Routines / Re: New year new me
« on: June 05, 2019, 04:30:33 pm »
Quick one

Squats 105kg 5, 5, 7 felt pretty easy, definitely getting stronger!
SLRDL 20kg 2 x 10

Walked in feeling rubbish but was actually a good session. Steady progress. Switching to 3x5 once a week and 3x3 once a week was definitely a good decision, felt much stronger since I did this.

13
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 04, 2019, 05:21:15 pm »
^^ long story short, I might have worked some magic on myself. I got really annoyed at the injury and just tried to stretch the living fu*k out of it - which I knew could be a very bad idea. This was up there with the longest & most intense i’ve ever stretched.

holding stretch positions for 5-10 minutes and such is very difficult. you have to focus so hard on just staying relaxed & calm. really controlling your breathing, trying to just melt into it, and then hold with no protective tension.

could be a David Goggins moment lol. He’s well known for 2-3 hour stretch sessions every night. I def don’t want to get into that… But sometimes your body is just urging you to do some intense stretching, it feels like an instinct. Apparently he fixed his jacked up body (from stress/training) by really committing to stretching.

when I was stretching yesterday, I wasn’t thinking about the injured area actually healing… I just wanted it to release it’s grip for a while and fucking relax.

would be amazing if it’s fixed now.

pc!

Sometimes when I do this it feels amazing and fixes me, occasionally it just makes it worse though. Guess you just gotta play it by feel!

14
Progress Journals & Experimental Routines / Re: New year new me
« on: June 04, 2019, 04:09:48 pm »
Run 7.5km in 37 mins or so. First half quick ish 2nd half relaxed. No pain! Treadmill tho, sweaty.

Chins 10, 20kg x 7, 10kg x 9, bw x 10
Dips 10, 30kg x 8, 15kg x 12
Ohp db 22kg x 8
Flys 20kg x 12
Face pulls 2 sets
Tris and bis

Gassed after this one.



15
Progress Journals & Experimental Routines / Re: New year new me
« on: June 01, 2019, 08:13:30 am »
Yeah those lunges left me sore lol. Probably stupid to expect to pb 2 days after that

I did run though, 21.27. Paced it all wrong, had loads in the tank, was going full out for the last 50m and overtook quite a few people (I'm a considerably better sprinter than I am distance runner lol, just purely from basketball and lifting)

I got some insoles to help deal with my peroneal issue and they worked but FUCK my medial arches are shredded from edge blistering. Gonna send them back and get the lower profile version and preempt the blisters next time, my arches are so high the skin is baby soft and just not used to anything touching them so they're just in pieces now. The pain the last 10mins significant hampered my running, it was just pure misery.

MEh, anyway was fun way to the start the day.

Do they have park run in the US? I think it's the best thing ever, there are at least 5+ in my city alone. There were over 500 people there today with the winner running a serious time of 16:05 and the slowest people coming in at 60mins, pushchairs, dogs etc, is great. I was chasing this little kid who was probably about 10 the whole way round, blew past him in the last 30m tho lol  :trolldance:

Couple hours later hit the gym

Power clean 90kg 3 x 2
Squats 112.5kg 3x3
Leg curl 45kg x 12

This is how training is supposed to feel, these were the sessions I fell in love with training for. The deadline for our first year revalidation portfolio stuff just passed on Friday and now I can finally just love life. Also its now June and I'm going to climb mont blanc in like 3 weeks. The last few months (year even?) have been pretty rough but things are finally looking up.

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