Regular moderate exercise log
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qe5rt
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Snapsy
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Have picked up an injury.
Ran 10km Sunday, ran 6km Monday, swam Tuesday, rest day Wednesday, swam then ran 5km Thursday, foot hurt, rest day yesterday, saw osteopath for my foot, drove to parkrun this morning, parked, got out of car, walked 20 yards towards park, realised if walking was this sore then running was out of the question, turned round, came home.
Should have stuck around even though I wasn't running. Wish I had.
Grr, meh, bah and boo. With knobs on.
Voltarol, woolly socks (am usually surgically attached to my slippers - but too owwy), cup of tea, pottering doing gentle domestic goddess chores, sulking.
Sorry for the whinge, friends, but it's made me feel better. Thanks for listening!
Ran 10km Sunday, ran 6km Monday, swam Tuesday, rest day Wednesday, swam then ran 5km Thursday, foot hurt, rest day yesterday, saw osteopath for my foot, drove to parkrun this morning, parked, got out of car, walked 20 yards towards park, realised if walking was this sore then running was out of the question, turned round, came home.
Should have stuck around even though I wasn't running. Wish I had.
Grr, meh, bah and boo. With knobs on.
Voltarol, woolly socks (am usually surgically attached to my slippers - but too owwy), cup of tea, pottering doing gentle domestic goddess chores, sulking.
Sorry for the whinge, friends, but it's made me feel better. Thanks for listening!
therower
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Snapsy
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qe5rt
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You'll ace that 10 k @Snapsy i'm sure of it!
Today another HIIT session for me, i added two cycles upping it to a full 15 minutes of HIIT not including the warm up and cool down. Weight loss is going steady.
I am however out of creatine and i do prefer to take it on a cutting cycle, it's nice to have it offset the reduction of carbs. Next to this i'm in my final week of beta-Alanine which also helps during cuts. I'm assuming though that not having creatine will reduce my weight because of the lack of water retention.
Today another HIIT session for me, i added two cycles upping it to a full 15 minutes of HIIT not including the warm up and cool down. Weight loss is going steady.
I am however out of creatine and i do prefer to take it on a cutting cycle, it's nice to have it offset the reduction of carbs. Next to this i'm in my final week of beta-Alanine which also helps during cuts. I'm assuming though that not having creatine will reduce my weight because of the lack of water retention.
qe5rt
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Today i did what i should've done a week ago namely 8 sets of doubles (2 reps) with 110 kg.
Before i stopped working out for +/- 8 months (moving to a new house and not finding the time) i did 110 kg for singles (10 sets) and benched 120 kg with ease. Right now doing 110 kg for doubles i'm pretty sure i got that beat. Furthermore before my back injury in June i had trouble benching 100 kg for doubles so i'm happy with these results. I think i surpassed my previous level, next week i move on to doing singles for 9 sets. If things progress even in a pessimistic sense i'll be closing in on 130-135 kg by the end of this year. And right now i'm pretty light, it'll be easier when i'm bulking up again.
as last week:
Before i stopped working out for +/- 8 months (moving to a new house and not finding the time) i did 110 kg for singles (10 sets) and benched 120 kg with ease. Right now doing 110 kg for doubles i'm pretty sure i got that beat. Furthermore before my back injury in June i had trouble benching 100 kg for doubles so i'm happy with these results. I think i surpassed my previous level, next week i move on to doing singles for 9 sets. If things progress even in a pessimistic sense i'll be closing in on 130-135 kg by the end of this year. And right now i'm pretty light, it'll be easier when i'm bulking up again.
as last week:
Last edited:
qe5rt
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Japes
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How's the foot, @Snapsy ?
I'm still happily tootling away on my walking challenges - 8.5 miles being my current daily average, which is pleasing as I'm doing a much more even number most days now and not having massive long walks on Saturdays and Sundays to make up for not doing enough during the week. Definitely helps that I'm with a group who are not totally classroom based.
However, I really do need to try and shift these last stubborn few pounds and to that end probably will need to vary this routine. Woe! Am attempting to get to the park to use the outdoor gym equipment for 10/15 minutes (when no one is watching!) might help...
I'm still happily tootling away on my walking challenges - 8.5 miles being my current daily average, which is pleasing as I'm doing a much more even number most days now and not having massive long walks on Saturdays and Sundays to make up for not doing enough during the week. Definitely helps that I'm with a group who are not totally classroom based.
However, I really do need to try and shift these last stubborn few pounds and to that end probably will need to vary this routine. Woe! Am attempting to get to the park to use the outdoor gym equipment for 10/15 minutes (when no one is watching!) might help...
Snapsy
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Wow @Japes , your daily mileage is impressive!
And thanks so much for asking - I last ran on the 26th, which is when I hurt my foot. Three osteopathy treatments later and it's SO much better - my last treatment on Wednesday actually realigned the twist so I am now landing on the correct part of my foot for the first time in about a year. This injury is partly (mostly) down to bad running posture, which added to the too much running too frequently on challenging terrain made me grind to a halt.
Have promised myself a trip to running club next Thursday - although the foot is so so so much better it's still got some soreness. But now the structural damage has been corrected things are looking UP!
In the meantime I've massively ramped up the swimming - so much so that my favourite necklace is looking very tight on my newly-Sylvester-Stalloned neck. Scary............
I love the idea of using the outdoor gym equipment. Go for it!
And thanks so much for asking - I last ran on the 26th, which is when I hurt my foot. Three osteopathy treatments later and it's SO much better - my last treatment on Wednesday actually realigned the twist so I am now landing on the correct part of my foot for the first time in about a year. This injury is partly (mostly) down to bad running posture, which added to the too much running too frequently on challenging terrain made me grind to a halt.
Have promised myself a trip to running club next Thursday - although the foot is so so so much better it's still got some soreness. But now the structural damage has been corrected things are looking UP!
In the meantime I've massively ramped up the swimming - so much so that my favourite necklace is looking very tight on my newly-Sylvester-Stalloned neck. Scary............
I love the idea of using the outdoor gym equipment. Go for it!
therower
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@Snapsy. Newly-Sylvester-Stallone-neck???????????????????????
You certainly know how to conjure up some strange images of how I imagine you.
I can just see Rambo now, bullet belt, combats, headband, larger than life gun, bulging biceps and his pump swinging by his side.
Half way through slaughtering the Viet-cong he has to adjust his pump on account the stress is getting to him.
I digress, glad to hear your foot is getting better.
You certainly know how to conjure up some strange images of how I imagine you.
I can just see Rambo now, bullet belt, combats, headband, larger than life gun, bulging biceps and his pump swinging by his side.
Half way through slaughtering the Viet-cong he has to adjust his pump on account the stress is getting to him.
I digress, glad to hear your foot is getting better.
My wife runs marathons, she is in a running club, and yet I notice the more she runs, the more her body adapts for her to get the same out of it.
So for example if she ran a mile, for two weeks, she would then have to start running 2 miles to get the same sort of benefit out of it, as her body adapts and manages this.
Part of the training is running in stops and starts up hills, 30 seconds sprint, 15 seconds jog, 30 seconds sprint.
Yesterday I did a small experiment..
I live on a hill, at 13.50 I did my blood, 7.4 then walked down the hill, and back up again at a fair pace, I got back 13 minutes later, puffing like a train..(over weight, under exercised).. I waited to recover, it took 3 minutes, and then re did my blood..6 it stayed there all day until tea time, when it was 5.7..I din't think you have to walk for miles, to get benefit from exercise, I think it's the effort rather than the duration that counts.
Now don't think for a minute i'm saying you shouldn't do whatever, I would never do that, or convince my other half from running bonkers miles, however, I think for people who think exercise is to much of a drag, takes up to much time, etc. for me it seems a quick 20 mins quick march up a hill, gives me the benefits of a leisurely 5k jog
So for example if she ran a mile, for two weeks, she would then have to start running 2 miles to get the same sort of benefit out of it, as her body adapts and manages this.
Part of the training is running in stops and starts up hills, 30 seconds sprint, 15 seconds jog, 30 seconds sprint.
Yesterday I did a small experiment..
I live on a hill, at 13.50 I did my blood, 7.4 then walked down the hill, and back up again at a fair pace, I got back 13 minutes later, puffing like a train..(over weight, under exercised).. I waited to recover, it took 3 minutes, and then re did my blood..6 it stayed there all day until tea time, when it was 5.7..I din't think you have to walk for miles, to get benefit from exercise, I think it's the effort rather than the duration that counts.
Now don't think for a minute i'm saying you shouldn't do whatever, I would never do that, or convince my other half from running bonkers miles, however, I think for people who think exercise is to much of a drag, takes up to much time, etc. for me it seems a quick 20 mins quick march up a hill, gives me the benefits of a leisurely 5k jog
qe5rt
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A bit of a turbulent week for me. Last week my shoulder decided to hurt like hell after benching 112,5 kg but stubbornness kept me from stopping and i did finish 9 sets of singles with that weight. The next day i could barely lift my arm and the rest of the week my shoulder felt fatigued all the time. I wanted to workout again on friday since the pain had subsided but i came home from work shivering from cold. Decided i might as well rest up so didn't workout friday or saterday ... might have played video games till 5 in the morning but that's another story. So yesterday i did an HIIT session and it felt bad, got nauseous, dizzy and felt weak barely made it through but persevered and finished the 15 minutes and felt ready to faint.
Today i had to do another session of heavy singles and preferable more than last week. I was a bit weary and actually nervous but right now i'm sitting on a new PR, 9 sets of singles with 115 kg. Had to shout and grunt myself through every set but i did it. Next week i reset the routine and start again from the beginning (with more weight). I'm rather pleased with myself and i'm trying to resist the urge to start bulking again, i really want to see what i can do with a higher body weight.
Today i had to do another session of heavy singles and preferable more than last week. I was a bit weary and actually nervous but right now i'm sitting on a new PR, 9 sets of singles with 115 kg. Had to shout and grunt myself through every set but i did it. Next week i reset the routine and start again from the beginning (with more weight). I'm rather pleased with myself and i'm trying to resist the urge to start bulking again, i really want to see what i can do with a higher body weight.
