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Messages - gukl

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1
Squat 80kg 3 x 5 felt niiceee
Lunge 40kg 2 x 12
Leg curl 45 x 12 40 x 22

Nice and quick.

2
Progress Journals & Experimental Routines / Re: New year new me
« on: January 16, 2019, 04:03:08 pm »
New runners came - kinnvera 9

They feel so nice lol. Altho it felt weird to run, I've been using zero drop zero cushion for so long. I can almost feel myself landing heavier jus cos... I can. I dunno my legs feel super fatigued so it was kind of a meh run anyway.

Did 5km at 11km/h on treadmill.

My feet are getting kinda beat up, got a blister under my right ball of foot medially and a nasty corn on the Lateral side which is making running not so fun. My hip flexor felt super dead today, like it was hard to pick up my feet lol.

3
Progress Journals & Experimental Routines / Re: New year new me
« on: January 15, 2019, 04:57:20 pm »
Pull up 10, 10kg x 8, 7, bw x 8
Dips 10, 25kg x 10, 8. 15kg x 10
Dp Inc BP sa 26kg x 10, 22kg x 12
Seated row 60kg 2 x 12
Curls 14kg x 12 10kg x 15
Tri pdown 2 x 15
Lateral raise 5kg x 20

4
Progress Journals & Experimental Routines / Re: New year new me
« on: January 15, 2019, 04:55:33 pm »
Weekend was rough, 3 x 13hr days with basically 0 breaks. Just about enough time in the day to stuff my face with junk before sneaking in 7 hours sleep.  :uhhhfacepalm:

Anyway still got my cycle commutes in and I end up walking at leaks 7.5k through the day at work.

Today

Squat 75kg 3 x 5 (paused all the last, the best squats have felt in a long time)
Deadlift 120kg 3 x 5
Sl leg press 69kg x 12 61kg x 15 slower

Run 5k @ 10km/h - don't usually run after lifting but wanted to get an easy one in.

The run was awful. Hip flexor got really tight/tired which thew my form off and then my right foot arch started hurting  and I got multiple stitches. I'm never running after lower body lifting again lol. Also I wish my new trainers would bloody hurry up

yea don't run after lifting, lmao. all it does is make you go haywire and makes it easier to get injured.

i've run before lifting, feel fine when lifting. i'd do that instead if possible.

pc!

Yeah lesson learnt for sure haha

5
Progress Journals & Experimental Routines / Re: New year new me
« on: January 14, 2019, 12:42:40 pm »
Weekend was rough, 3 x 13hr days with basically 0 breaks. Just about enough time in the day to stuff my face with junk before sneaking in 7 hours sleep.  :uhhhfacepalm:

Anyway still got my cycle commutes in and I end up walking at leaks 7.5k through the day at work.

Today

Squat 75kg 3 x 5 (paused all the last, the best squats have felt in a long time)
Deadlift 120kg 3 x 5
Sl leg press 69kg x 12 61kg x 15 slower

Run 5k @ 10km/h - don't usually run after lifting but wanted to get an easy one in.

The run was awful. Hip flexor got really tight/tired which thew my form off and then my right foot arch started hurting  and I got multiple stitches. I'm never running after lower body lifting again lol. Also I wish my new trainers would bloody hurry up

6
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 10, 2019, 03:49:24 pm »
When I was last really active on here you were smashing 5ks. Now you're smashing running ultras!!

yea. definitely pretty cool! :D

now i'm looking for more potential ultras.. :ninja:

Quote
That's so awesome man. Certainly inspiring my new found love for running.

awesome man!

yea I remember you enjoyed it (trails etc), but IIRC also had some feet/calf issues as well?

i imagine trail running & even trail racing would be something you'd love.

with ultras especially, it seems like with such a crazy long race at a slower pace, might allow you to really take in the scenery/nature etc. that sounds pretty fun. not advising this for you at this point, just saying in general. marathon & shorter are fast, hard to really absorb if you're pushing it, at least from my experience. still very fun tho.

great to see that you're getting back into stuff!

peace!

You should definitely go for it, you clearly have a real talent for long endurance both from a physical and mental point of view. Did you do anything specifically to slip into that mind set of being able to run for that long, like any psychological tips you used, meditation etc... Or did it just come kinda naturally?

I do really love trails and the scenery, there's something liberating about flying through nature so yeah, it definitely appeals. It is something I kind of have on my radar for some day, I'm still only like 24 so I'm not gonna rush into them but I'd love to do one one day. I have some plans this summer to run some of the mountains in the UK with some friends so that would be a nice intro into the longer distances.

The mental aspect of it appeals, even with the 10ks the kind of meditative state you go into is so enjoyable and I imagine with ultras it gets pretty intense. My supervisor through university was into ultras, think he did some pretty big ones like tour de mont blanc and he'd talk about the mental aspects of it.

Something I've always noticed about ultra is there's always a few jacked guys, likw the guy in that photo. What's behind that? Is it just because it's not so.. Max speed dependent? I feel like we may have talked about this before in fact haha.

Sorry that kinda turned into a long post!

7
Got a bunch of do/don't, some will overlap with yours but I'm too lazy to keep cross referencing haha

-caffeine free herbal teas, primarily chamomile/valerian root/lemon balm
-avoiding caffeine (for whatever time frame works for you, we all metabolise it differently)
-taurine
-l theanine
-magnesium
-melatonin (I believe its OTC in the US?)
-5 htp/tryptophan
-carbs before bed (reasonable amount)
-limit fluids before bed else youll wake up to pee
-in winter in north/South latitudes morning Sad lamp/sun exposure
-blackout at bed, curtains, mask, blue light filter glasses, avoid screens or at least use a filter app like flux
-cool bedroom, comfortable bed/bedding
-bedroom only for sleep/sex
-don't train too late
-stretching/massage/foam rolling etc before bed
-ashwagandha (I love this supplement)
-bacopa
-phenibut (pharmaceutical and addictive but best sleep EVER)
-meditation anytime, learn to shush your mind
-gen relaxation, take a stroll, read a book whatever floats your boat
-some form of orgasm prior to sleep lol
-lots of protein seems to make me pee at night, clearing urea from your system maybe
-CBD helps me but some say it it hinders

Also if you have a night of insomnia refer to the super old post by Andrew titled 'can't sleep, who cares, go get it) lol

8
Progress Journals & Experimental Routines / Re: New year new me
« on: January 10, 2019, 12:16:43 pm »
Bought the saucony kinvara 9 today, they're actually everything I was looking for (minus the aesthetics lol - they only had the white and gold ones in stock)

Treadmill 6k (10/11/12/12/11 km\h pace)

Won't be training till Monday as on call over the weekend  :-\

9
Progress Journals & Experimental Routines / Re: New year new me
« on: January 10, 2019, 03:37:27 am »
i <3 saucony kinvara, fwiw. if you can get 'em down there they're great. best running shoes i've worn. 4mm drop.

They look really good actually, can get them online at. Good price but I'll see if any of the local running shops have them in to try for size. Thanks!

10
Progress Journals & Experimental Routines / Re: New year new me
« on: January 09, 2019, 05:22:35 pm »
Upper body tonight. Day off work tomorrow so had a rare weekday caffeinated late night session hehe

Chins bw x 10, 10kg 3 x 8 surprisingly easy
Db single arm ohp 24kg x 10 R 9 L, 20kg x 10, 18kg x 12
Face pulls 20kg 3 x 15
Chest flys cable 20kg 3 x 10-12
Curl 16kg x 8, 12k 2 x 12 (less second)
Tri pdown 3 x 12


11
MUSiC anD SHeeT! / Some training mixes...
« on: January 09, 2019, 04:33:20 pm »
A friend of mine has been making some mixes for a while now, he's made a couple of real high energy, eclectic dance music kinda vibe workout mixes.

https://m.mixcloud.com/mind_and_movement/serious-music-for-serious-workouts-2/

https://m.mixcloud.com/mind_and_movement/serious-music-for-serious-workouts/

They're pretty good and make for a really euphoric training session if anyone wants to give them a try!

Likewise if anyone knows of any similar mixes made with training in mind please share as I find them so much better than listening to an album or a random Spotify playlist.

12
Progress Journals & Experimental Routines / Re: New year new me
« on: January 09, 2019, 04:27:26 pm »
Been enjoying my running a lot these days and probably going to sign up to the city 10k in April. I ran my first ever 10k on NYE (55m on pretty rough terrain). Aerobic fitness is probably my priority at the moment - I'm climbing mont blanc in June so that's a pretty important goal for me and offering some motivation.

NYE trail 10k.. sick.

what was up with that mt everest photo? u climb everest??? lol. :wowthatwasnutswtf:

also for your trail races etc, i remember you using some vibram-ish shoes. if so, i'd try to find some good xc flats. can really fly in those on rough terrain - way more than in vibrams.

Haha I went to Nepal for around 2 months, a month for my final placement of med school, working in a Kathmandu government hospital which was pretty mad in itself, then I spent 3 weeks trekking in the everest region, did base camp and the three surrounding High passes - it was pretty nuts. Shamedly though, as I dragged myself over 5000m I was frequently overtaken by crazy people RUNNING as it was just before the everest ultra marathon so that was pretty cool to see, some ridiculous athletes running with like 50% oxygen haha.

I actually have some merrel trail gloves which are awesome for dryish trails, not so great in mud. Unfortunately that's at my parents where I spent Christmas where there is some great trail. Unfortunately I live in the concrete jungle of an inner city so most of my running is treadmill. Looking to pick up some zero to 4mm drops with a bit of cushion, not sure what to go for though!!

13
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 09, 2019, 04:23:06 pm »
When I was last really active on here you were smashing 5ks. Now you're smashing running ultras!! That's so awesome man. Certainly inspiring my new found love for running.

14
Progress Journals & Experimental Routines / Re: New year new me
« on: January 08, 2019, 03:37:29 pm »
Squat 70kg 3 x 5
Lunge bb 40kg 2 x 12
Leg curl 40kg 2 x 12
Petersons higher box 2 x 20

Quick simple easy... First squats in like a month so didn't push it. Keeping lower leg volume low with all the running too

15
Progress Journals & Experimental Routines / Re: New year new me
« on: January 06, 2019, 03:06:07 pm »

Been enjoying my running a lot these days and probably going to sign up to the city 10k in April. I ran my first ever 10k on NYE (55m on pretty rough terrain). Aerobic fitness is probably my priority at the moment - I'm climbing mont blanc in June so that's a pretty important goal for me and offering some motivation.

I swear everyone on this forum is naturally talented. Just run a casual 55min 10k first time. I could train for it for 3 months and not sure i'd get there.   :wowthatwasnutswtf:

those goals look great - " Try to stay healthy, not get fat, feel fit and happy. ". Good luck.

Hahaha I dunno i guess I'd been running upto 5ks for a couple months before, 7.5 being the most. It really killed me though have to say.

Did another 10k today - steady 60ms on the treadmill, easier than last time (as it should be). Feet hurting at this distance... Need me some new shoes.

Also need to start eating more food if I'm going to keep this training volume up!

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