Author Topic: New year new me  (Read 3525 times)

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gukl

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New year new me
« on: January 04, 2019, 04:13:01 pm »
+4
Let's try this again.

I'm not really sure what my goals are at the moment. My training is more about just... Try to stay healthy, not get fat, feel fit and happy. The last year or so has been pretty mad with sitting finals, being in Nepal for a few months and then starting work in hospitals here and some of my coping mechanisms have been....questionable and resulted in some  serious low points.

I would like to get back into Olympic lifting at somepoint but I'm still fighting with some SI joint issues. I have never stopped training for more than a week or so but its just been aimlessly going through the motions, hence my lack of motivation to log etc. My baseline strength is a long way away from where it once was, especially lower body.

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.

Anyway enough internal monologue

3/2/19
Easy treadmill 5k at 11km/h pace

4/1/19
Goblet squat 20kg 3 x 20
Deadlift 120kg 3 x 5
Single leg leg press 69kg 2 x 10, 61kg x 10
Peterson step ups 4 x 20
RKC plank 2 x 20s - got mad ab cramps lol so gave up

gukl

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Re: New year new me
« Reply #1 on: January 05, 2019, 01:52:41 pm »
+2
5/1/19

Pull up bw 3 x 10 (tough)
Dips 20kg 3 x 10
1 arm cable row 25kg 2 x 12
Inc BP 24 kg x 12 (really crampy gave up? Dehydrated)
Db curls 12kg 2 x 12 - used to go heavier but now concentrating a bit more
Tris 35kg 2 x 12
Lateral raise 5kg 1 x 20

Most of this stuff I'm doing single arm at a time apart from pull ups and Dips OFC lol

Row 20 mins nice slow steady recovery pace

Stretch piriformis and calves

Felt really groggy today, don't know why... Drank a lot of coffee earlier in the day just sitting around reading so maybe I just burnt myself out.

maxent

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Re: New year new me
« Reply #2 on: January 05, 2019, 08:28:18 pm »
+1

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.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

gukl

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Re: New year new me
« Reply #3 on: January 06, 2019, 03:06:07 pm »
0

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!

gukl

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Re: New year new me
« Reply #4 on: January 08, 2019, 03:37:29 pm »
0
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

adarqui

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Re: New year new me
« Reply #5 on: January 08, 2019, 10:33:09 pm »
0
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.

gukl

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Re: New year new me
« Reply #6 on: January 09, 2019, 04:27:26 pm »
+1
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!!

gukl

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Re: New year new me
« Reply #7 on: January 09, 2019, 05:22:35 pm »
+1
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


LBSS

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Re: New year new me
« Reply #8 on: January 10, 2019, 02:34:31 am »
+1
i <3 saucony kinvara, fwiw. if you can get 'em down there they're great. best running shoes i've worn. 4mm drop.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

gukl

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Re: New year new me
« Reply #9 on: January 10, 2019, 03:37:27 am »
+1
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!

gukl

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Re: New year new me
« Reply #10 on: January 10, 2019, 12:16:43 pm »
+4
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  :-\
« Last Edit: January 10, 2019, 01:35:04 pm by gukl »

gukl

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Re: New year new me
« Reply #11 on: January 14, 2019, 12:42:40 pm »
+3
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
« Last Edit: January 14, 2019, 01:41:09 pm by gukl »

adarqui

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Re: New year new me
« Reply #12 on: January 14, 2019, 03:17:07 pm »
0
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!

gukl

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Re: New year new me
« Reply #13 on: January 15, 2019, 04:55:33 pm »
+1
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

gukl

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Re: New year new me
« Reply #14 on: January 15, 2019, 04:57:20 pm »
+3
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