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PostPosted: Wed Mar 21, 2012 6:32 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Injuries + night shift = slacker! Back to running tomorrow, weights friday and into a routine of:
Weights: Wednesday, Friday and Sunday
Running: Thursday, Saturday and Monday
Basketball: Tuesday


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PostPosted: Thu Mar 22, 2012 6:33 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Thursday 22nd March 2012:

Running 17 minutes x3 + Walking 1 minute x2
53:02 minutes, 8.58k, Avg Speed 9.7k/hr Avg Pace 6:11 mins/k

First run in 2.5 weeks and it hurt, my left knee was annoying the whole way and i started back where I left off in my training program but should have dropped back a little! Felt great for the first 20 minutes but then fell off dramatically. Combination of physical limitations and environmental factors, running into a head wind was a huge killer on the energy levels! All my basketball ailments that I thought were fine were aggravated by the run and feeling like I've strained something in the back of my L) knee, either upper calf or lower hamstring, hopefully it rights itself for squats tomorrow!


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PostPosted: Thu Mar 22, 2012 8:06 pm 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Friday 23rd March 2012:
Session 12
1000
Squats:
2x5x20kg
1x5x30kg
1x3x45kg
1x2x60kg
2x5x80kg
1x5x80kg

Overhead Press:
2x5x10kg
1x5x15kg
1x3x20kg
1x2x25kg
2x5x35kg
1x10x35kg

Power Cleans:
2x5x10kg
1x5x15kg
1x3x20kg
1x2x25kg
2x5x35kg
1x10x35kg

Pull Ups:
3 sets of 6 as follows:
6 Unassisted
5 Unassisted and 1 assisted
4 Unassisted and 2 assisted

Not sure why I decided to do 10 reps on the last set of Squats, possibly because the song that was playing boosted my adrenalin, but it was easy! Too easy! I'm starting to feel like I have a lot more in the tank then I've been using! Not sure if I should step up the weight or continue the linear progression? As for the OP and PC, I just though I'd stick to the same pattern as Squats and it felt good, similar to Squats they felt easy too! The pull ups, different story, they were killer as always! lol


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PostPosted: Sat Mar 24, 2012 4:37 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Saturday 24th March 2012:

Running
24:55 minutes, 4.46k, Avg Speed 10.73k/hr Avg Pace 5:36 mins/k

After pulling up sore after my last run I decided to just "go for a run", no onus on a specific distance, time or training goal, and stop if I felt any pain in my knee! Was struck by a little niggle in the knee pretty much right on the 25 minute mark, so I stopped as I didn't want to over do it!

Also, I've let my weight get back up a little, probably a combo of the lay off, eating a lot more than usual due to night shift and hopefully a little is starting to show from lifting! Anyway, had gotten back up to 102.1kg as of Thursday so I decided to start working hard to lose weight again, already dropped 1.6kg in 2 days, obviously a lot of water and food weight! I've challenged myself to get to 95kg by April 12th, the due date for my second child! Not long I know, especially since I've been floating between 98kg and 103kg since December, but no one ever did anything without a goal they wanted to acieve right?


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PostPosted: Sun Mar 25, 2012 6:31 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Sunday 25th March 2012:

Session 13
1930
Squats:
2x5x20kg
1x5x30kg
1x3x45kg
1x2x65kg
3x5x82.5kg

Bench Press:
2x5x20kg
1x5x30kg
1x3x45kg
1x2x55kg
3x5x65kg

Deadlifts:
2x5x30kg
1x3x45kg
1x2x70kg
1x5x82.5kg

Chin Ups:
3 sets of 6 as follows:
2 x 6 Unassisted
4 Unassisted + 2 Assisted with kipping only

Worked out prior to working a night shift tonight, it's only just started so hopefully it goes okay! Everything felt good but a little heavy compared to last session, the chin ups felt great! I've decided my workout playlist needs fine tuning, I currently have a list of songs I love to workout to plaing on random but find I often miss the best bits of the song whilst resting between sets, need to make sure I get the best bits in the ears whilst under/over the bar! Also found that my motivation/adrenalin levels go through the roof when Skrillex (Dubstep) comes on, I've only just started listening to this type of "music" recently so maybe it's because it's new, mind you metal still does a great job! lol


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PostPosted: Tue Mar 27, 2012 4:35 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Monday 26th March 2012:

Running
33:28 minutes, 5.73k, Avg Speed 10.28km/h Avg Pace 5:50 mins/k

Felt better then previous run, had limited time as I'm on night shift so I just ran instead of going back to my current 10k training program! First 5 minutes was aweful, I felt tight and sore and I was running ar a 6:37mins/k so to get my avg. oace back to 5:50mins/k by the end of the run felt great, walked for 1 min at the 30 mins mark then stepped u the pace for the last 2:28 mins, almost broke into a sprint just to finish off with a bit of anaerobic!


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PostPosted: Thu Mar 29, 2012 4:32 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Thursday 29th March 2012:
Session 14
1215
Squats:
2x5x20kg
1x5x30kg
1x3x50kg
1x2x65kg
3x5x85kg

Overhead Press:
2x5x10kg
1x5x20kg
1x3x25kg
1x2x30kg
3x5x37.5kg

Power Cleans:
1x15x20kg
1x3x25kg
1x2x30kg
3x5x37.5kg

Pull Ups:
3 sets of 6 as follows:
6 Unassisted
5 Unassisted and 1 assisted
4 Unassisted, 1 assisted and 1 failed attempt

Had to rush through today, missed the workout yesterday due to sleeping after night shift and had to get in a quick one today while my daughter napped before her swimming lesson! Felt good on everything but pull ups, battery went flat in my phone so had no tunes going and completely lost my motivation! Looking forward to going past the 90kg mark on Squats and deadlifts soon, almost back to where I'd made it to in '09, hope I crack the 100kg mark with as much ease!


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PostPosted: Fri Mar 30, 2012 10:09 pm 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Friday 30th March 2012:

Running
44:54 minutes, 7.02k, Avg Speed 9.38km/h Avg Pace 6:24 mins/k

Slow, slow, slow! But I held out and improved over my last run, I think it's time to go back to 10k training!


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PostPosted: Fri Mar 30, 2012 10:25 pm 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Sunday 25th March 2012:

Session 15
1230
Squats:
2x5x20kg
1x5x35kg
1x3x50kg
1x2x70kg
3x5x87.5kg

Bench Press:
2x5x20kg
1x5x30kg
1x3x45kg
1x2x60kg
3x5x67.5kg

Deadlifts:
2x5x35kg
1x3x50kg
1x2x70kg
1x5x87.5kg

Chin Ups:
3 sets of 6 as follows:
2 x 6 Unassisted
5 Unassisted + 1 Assisted with kipping only

Everything felt heavy, I think it was due to how late, how far and how unmotivated I was for my run last night and the added bonuses of little sleep and doing yard work all morning this morning! But I got through, the last rep of everything didn't feel like I was at failure and I feel like I have energy to spare now that I'm finished!


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PostPosted: Sun Apr 01, 2012 10:08 pm 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Monday 2nd April 2012:
Session 16
1115
Squats:
2x5x20kg
1x5x35kg
1x3x50kg
1x2x70kg
3x5x90kg

Overhead Press:
2x5x15kg
1x5x20kg
1x3x25kg
1x2x30kg
3x5x40kg

Power Cleans:
3x5x20kg
1x3x25kg
1x2x30kg
3x5xkg

Pull Ups:
3 sets of 6 as follows:
6 Unassisted
5 Unassisted and 1 assisted
5 Unassisted and 1 assisted

Felt great to hit 90kg on the squat, not far off bodyweight now!


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PostPosted: Tue Apr 03, 2012 6:58 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Tuesday 3rd April 2012:

Basketball:
Only had 5 players tonight so had to play the full game, two 20 minute halves with only one 1 minute timeout per team per half! Finding that my speed and jump are improving already from lifting, made one shot over a guy I consider to be a great jumper where his fingers were at the middle of my forearm as I shot close to the basket, it actually suprised me, I didn't realise I'd made sucha dramatic improvement, a teammate said my finger tips look as though they were above the hoop as I released the ball, which is a shock as I haven't been able to touch a regulation basketball hoop for many years! I guess this stuff is working already! :) Scored 20 out of my teams 50 points and we won by 10 points so good night all round!


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PostPosted: Thu Apr 05, 2012 11:31 pm 
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Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Sunday 25th March 2012:

Session 15
1230
Squats:
2x5x20kg
1x5x35kg
1x3x55kg
1x2x70kg
3x5x92.5kg

Bench Press:
2x5x20kg
1x5x35kg
1x3x45kg
1x2x60kg
3x5x70kg

Deadlifts:
2x5x35kg
1x3x55kg
1x2x75kg
1x5x92.5kg

Chin Ups:
3 sets of 6 as follows:
2 x 6 Unassisted
4 Unassisted + 2 Assisted

Felt good, noticing that as other lifts involving back go up my chins/pulls are staying the same, which is good I guess? Might start playing with some ideas from the Chin/Pull Up challenge thread for them!


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PostPosted: Sat Apr 07, 2012 10:50 pm 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Sunday 8th April 2012:
Session 18
1215
Squats:
2x5x20kg
1x5x35kg
1x3x55kg
1x2x75kg
3x5x95kg

Overhead Press:
2x5x15kg
1x5x20kg
1x3x25kg
1x2x35kg
3x5x42.5kg

Power Cleans:
3x5x15kg
1x5x20kg
1x3x25kg
1x2x35kg
3x5x42.5kg

Weighted Pull Ups:
3 sets of 5 with 6kg (5kg plate + 1kg chain) added as follows:
5 Unassisted
4 Unassisted and 2 failed attempts

Was going to leave adding weight to Pull/Chin Ups until I cold do 3x10 but have decided to alternate between weighted and unweighted for a while!


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PostPosted: Mon Apr 09, 2012 11:17 pm 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Tuesday 10th April 2012:

Session 19
1245
Squats:
2x5x20kg
1x5x35kg
1x3x55kg
1x2x75kg
3x5x97.5kg

Bench Press:
2x5x20kg
1x5x35kg
1x3x50kg
1x2x65kg
3x5x72.5kg

Deadlifts:
2x5x35kg
1x3x55kg
1x2x80kg
1x5x97.5kg

Chin Ups:
3 sets of 6 as follows:
2 x 6 Unassisted
4 Unassisted + 2 Assisted

Didn't go weighted on Chin Ups today, though weighted Pull Ups felt great the other day I think I'll leave weightes Chins/Pulls until I reset after session 24!


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PostPosted: Wed Apr 11, 2012 5:49 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Wednesday 11th April 2012:

Running 10 mins x 4 + walking 1 min x 3
43:03 minutes, 7.35k, Avg Speed 10.24km/h Avg Pace 5:52 mins/k

First run in 12 days, back to 10k training, felt awesome for the first 5k, knocked it over in 28:39 mins, then I hit a head wind while going up hill and the 6th km took FOREVER! Managed to get the pace back up for the 7th km though, I ran past my destination to add k's, turned around and got the tailwind going downhill and finished strong! Got 'Fun' Runs coming up in May, 8k on the 13th and 11k on the 20th, looking forward to them, hope to run the whole distance for both!


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