My journal, lets do it!

Ok so I've decided to ditch the Bulgarians for Friday, just moving onto standard squats, we dont have a squat rack in the work gym so I've to use a smith machine. This is generally my least intense day(or at least it feels that way, could be though that 've got that Friday feeling)

Smith Squats: 2 x 8 x 150lbs

Bench: 1 x 8 x 85, 2 x 8 x 90 lbs, went for 100lbs(just to get into triple figures,) 1 x 2 x 100lbs and I totally could've done more:)

Seated Row: 3 x 8 x Level 10/20 on machine

Lat Pulldown: 3 x 8 x Level 10/20 machine

DB Pull over: 3 x 8 x 40lbs

Front flys: 3 x 8 x 20lbs, I did these alternating for a change

Hammer Curls: 2 x 8 x 25lbs, 1 x 8 x 30lbs dumbells, my forearms looked fricking huge:)

8 mile run to do on Sunday for the race, and I'm changing my signiture to a higher BP value:) I think I'll take a few snaps at the end of next week, the pretty much 1 month re-evaluation...
 
Back hard at it today after a few days of a lay off..Up late for the Super Bowl(living in Ireland so it ended at 3am, so I took Monday to get some sleep recovery). I've also decided to up my running as per the half marathon which is in about 6 weeks time(and I'll miss a week through skiing) so I'm upping the runs to 3 a week, keep on lifting twice..

Tuesday: FBW time...

Bulgarian SS: 3 x 8 x 35lbs dumbells

Bench Press: 2 x 8 x 90lbs, 1 x 6 x 95lbs

Lat Pull: 2 x 8 x lvl 10/20, 1 x 6 x lvl 11/20

Seated Row: 3 x 8 x lvl 10/20

Single Arm Row: 3 x 8 x 45lbs dumbell

Tricep dips: 20, 20 (just body weight)

Push Ups: 2 x 10 (chair push ups)

Military Press: 2 x 8 25lbs dumbells, 1 x 6 x 30lbs dumbells

Horzizontal flys: 3 x 8 x 15lbs dumbells

Leg press: 3 x 8 x 240 lbs

Push Up(deltoid based machine): 2 x 8 x level 8/20, 1 x 4 x lvl 8/20

So as you can see I've lengthened out the w/o, Got in and out in an hour though. Off for a run in the local area tomorrow(hopefully 7 miles+) dreading it already:)
 
7.5 miles today, 840 calories, in 56 mins(ish). Still keeping up 7:30 miles....can you feel it....thats the sound of me coming for ya bit of fat about mid driff...and other participants in the half marathon!
 
ciarzy_boy said:
Ok so I've decided to ditch the Bulgarians for Friday, just moving onto standard squats, we dont have a squat rack in the work gym so I've to use a smith machine. This is generally my least intense day(or at least it feels that way, could be though that 've got that Friday feeling)

Deadlift: 1 x 8 x 130lbs, 1 x 8 x 150, 1 x 8 x 160(over my bodyweight oh yes:))

Pull Ups: 8, then 5 , then 1ish, (under arm grip, over arm grip, wide arm)

Bench: 1 x 8 x 85, 2 x 8/6 x 95 lbs, went for 110lbs, got 2 reps out, new 1RM MAX(even though it was 2:))

Chest press: 3 x 8 x lvl 8/20(Gonna move up to 9 for next w/o)

Lying horizontal flys: 3 x 8 x 20lbs

Front flys: 3 x 8 x 20lbs, I did these alternating for a change

Hammer Curls: 2 x 8 x 25lbs, 1 x 5 x 30lbs dumbells

New pics coming friday, hopefully things will be looking well!
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Some hill running today, Connemara(the place I'm doing the half marathon) is known for its hills.

Decided to go with the following, on a treadmill. 12km/h start at 1% incline, every two mins up by 1%, go to almost failure, light jog for 5 mins to cool down, then every 1 minute up by 1% to failure.

It aint easy, got to 6% then 5%, this needs to improve!!
 
As my old physics teach used to say, lets get Physics done, (a play on lets get physical), Monday: FBW time...

Bulgarian SS: 2x 8 x 35lbs dumbells, I love and hate these things

Bench Press: 1 x 8 x 95lbs, 1 x 8 x 100lbs, 1 x 5 x 100lbs

Lat Pull: 2 x 8 x lvl 10/20, 1 x 8 x lvl 11/20

Seated Row: 3 x 8 x lvl 11/20

Single Arm Row: 3 x 8 x 45lbs dumbell

Tricep pulldowns(using a lat pulldown machine with a small straiight bar, elbows tucked): 1 x 8 lvl 4/20, 1 x 7 x lvl 5/20, 1 x 3 x lvl 5/20

Push Ups: 2 x 10(chair push ups), 1 x 1/4 (1 arm push up)

Military Press: 3 x 8 25lbs dumbells

Had another weigh in today..and didnt lose a d@mn thing!!!! That made me grumpy:) My diet has been slipping a bit...going to bring that right back in
 
9 of the finest miles today, the last half mile was up hill too. Came in at 1:08, 7:40(ish) miles.

Legs got that burning sensation again as I got back into the gym, groins and left calf are a bit sore as I sit here....ah I'll get over it:)
 
Legs were hurting yesterday(Wednesday) and I had a football game so I'd to divert the FBW til today(Valentine's Day, girlfriend wasnt best pleased at being woken at 6am:)) lets do it!

Deadlift: 2 x 8 x 160lbs, 1 x 6 x 170lbs

Leg Press: 1 x 8 x 240lbs, 2 x 8 x 260lbs, went for 1RM, hit it at 300lbs:)

Chest Press: 2 x 8 x level 8/20, 1 x 6 x level 9/20

Upright Row: 1 x 8 x 50lbs, 2 x 8 x 55lbs

Pull Ups(chins,normal,wide arm; only body weight): 9,6,1 1/2

Lying horizontal flys: 3 x 8 20lbs dumbells

Standing lat flys: 3 x 8 x 15lbs dumbells

Bent over flys: 3 x 8 x 15lbs dumbells

Hammer curls: 2 x 8 x 25lbs, 1 x 6(almost 7) x 30lbs

The deadlift is really coming along, deligthed with that!My work outs are getting quicker too, I think I might add a 4th set, or set myself up for 1RM for maybe 2 exercises a day....what do you think?
 
Man I love that tune by the Jacksons can you feel it, just at the start of a work out, gets me right in the mood:)

I was hill running today, ran the guts of 4km on different inclines, I've been checking out the course for the half marathon, the max incline is about 5-6% and its like that for 1.5 miles, so I'm setting the goal of not needing to 'slow down' for these and try keep up the sub 8 minute miles, or at least thats the goal!

Went well anyway, day off tomorrow(I'm actually looking forward to it a lot) and then hopefully an 10-11 mile run on Sunday....

*can you feel it, can you feel it, can you FFEEEEEELLLLL IIITTTT* :)
 
Horrible HORRIBLE day yesterday. I was all set for 10-11 mile run, and I fell on my ass. I phoned in a 6 mile run, not aided by my ipod going on the blink, it was just horrible, I've got to put it behond me though!

Monday: FBW time...

Bulgarian SS: 3 x 8/8/7 x 40lbs dumbells(moved up 5lbs per dumbell)

Bench Press: 3 x 8 x 80lbs (I've decided to ditch the Smith Machine, these were dumbells and MUCH more difficult)

Lat Pull: 3 x 8 x lvl 11/20

Seated Row: 3 x 8 x lvl 11/20

Single Arm Row: 3 x 8 x 50lbs dumbell

Push Ups: 2 x 15(chair push ups)

Military Press: 2 x 8 x 25lbs dumbells, 1 x 8 x 30lbs dumbells

I read a post from someone(I cant remember who know actually) and they said basically when/if you feel like you've been plateau-ing, add a couple of lbs to your bar/bell so I did, with some nice results!

I've been reading for months about changing to complete free weights, and man there's a difference! Shoulder stabilizer muscles here I come:)
 
COME ON THE MIGHTY POOL!!!! Man Liverpool FC gave me the lift I needed for this morning:)

Deadlift: 2 x 8 x 160lbs, 1 x 8 x 170lbs, 1 x 6 x 180lbs

Leg Press: 3 x 8 x 260lbs, 1RM----300lbs,(only another 25% to reach my goal)

Upright Row: 1 x 8 x 55lbs, 1 x 8 x 60lbs, 1 x 5 x 65lbs

Pull Ups(looking at palms,looking at fists): 9,9,

Push Ups(machine): 2 x 8 x level 8/20, 1 x 8 x lvl 9/20

Lying horizontal flys: 3 x 8 x 20lbs dumbells

Standing lat flys: 3 x 8 x 15lbs dumbells

Standing front flys: 3 x 8 x 20lbs dumbells

Bent over flys: 3 x 8 x 15lbs dumbells

Going to try an 11 mile killer run tomorrow, lets be havin' ya!
 
somewhere between 10.5 and 11 mile run this morning. My forerunner went on the blink so I had to use gmaps pedometer to get an idea...ran it in 1:13 which, for me anyway, is a REALLY good time so I'm PSYCHED!!!

I'm off skiing in Livigno for a week on te 1st of March so I want to get a full one in before then, after than I can look at pacing etc....

Its before 10am....and now I've a days work to do, I wish I could crawl back into bed:)
 
Sunday:Heck of a nice day after a nice rugby win against the lovely Scotland. Went for a nice 8.5 miles, in 56 fricking minutes.....thats sub 7 minute miles baby, how do you like me now! Tuesday I've got a day on the hills and then Friday I'm doing a 13.2 since it'll be my last workout for a week(due to a skiing holiday)...but until then

Monday: FBW time...The gym was crazy packed this morning, couldnt get near a bench for the first 20 mins! This is in no particular order

Leg Press: 2 x 8 x 260, 1 x 5 x 280

Dumbell Bench Press: 2 x 8 x 80lbs, 1 x 3ish x 90lbs

Lat Pull: 3 x 8 x lvl 11/20(I've got really pronounced lats these days)

Seated Row: 3 x 8 x lvl 11/20

Single Arm Row: 3 x 8 x 45lbs dumbell

Push Ups: 2 x 10 (chair push ups)

Military Press: 2 x 8 25lbs dumbells, 1 x 8 x 30lbs dumbells

Dumbell pull over: 2 x 8 x 30lbs, 1 x 8 x 35lbs

2 mins core plank, arms extended!

Got a nice little compliment there from my girlfriends friend there at the weekend, she said I was in great shape.....BO YEH:)
 
marko157 said:
sounds like you`re doing great man keep it up

However your taste in football club and music is rather quite alarming:D
Click to expand...

:) Gonna keep it up, as will my mighty Liverpool FC all the way to the Champions League final(again....becoming a bit of a drag lately being so good in Europe:))
 
BACK IN THE GAME!!!

So it looks like the knee is ok:) Just a brief story on this. I went on holidays skiing two weeks agoa nd I twisted it, could barely walk for a few days, but after some R.I.C & E she's ready to go.

I went for a run yesterday(just to see how it'd feel) and I knocked out 8 miles in under an hour....which I'm delighted at! Problems arise here though. Its a 10 days 'til the run and I'm not sure how my body is going to react to a few more runs. Run tomorrow, Sunday, Tuesday, Thursday, Friday then race day on Sunday....distances to be decided! I still havent ran the full 13.1 so its going to be a bit of a landmark.

This however annoyed me to the point of no return. After the run I realized that I had lost my car key, somewhere in 8 miles!!! I couldn't find it after re-walking the track...this made me pretty grumpy, especially when I found out today that its going to cost.......400 euro to get it fixed. I don't have a spare key(and its a key with an immobilizer transponder chip in it) or 'red key' in order to reprogram it...on top of that money is pretty tight at the minute.

I'm going to have to run off this anger....!!
 
I ROCKED IT!

Went for a 13.6 mile run there last night and I cam in at 1:47:19.....can you dig it:) I've set myself a new goal now, get this run done in under 1:40:00, I've got 10 days and the run is only 13.1..need to drop my time by 3 mins.

Got to get back into the weights tomorrow(so not to lose this valuable muscle:)) and then run home from work on Friday...bo yeh
 
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