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GOT Fitness LOG

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evilwebby said:
This is the 10km I'm doing: http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=2&EN=84154&ms=

And this is the marathon/half that I'm eyeing up: http://www.hermesrunning.com/pages_v4/TM.shtml . It seems a really good alternative if you can't get into the London Marathon (and lets face it, that's most of us).

Both fairly local to me so I don't have to faff around with transport too much etc :)
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Decent mate, i'm doing this 10k http://www.runningdiary.co.uk/go/view.cgi/13785 I want to do a half marathon next year, I'm away in the states with work till March hoping to get back in time for the Liverpool half marathon on the 29th.

What times are you going for in them?
 
ArtetaMoney said:
Decent mate, i'm doing this 10k http://www.runningdiary.co.uk/go/view.cgi/13785 I want to do a half marathon next year, I'm away in the states with work till March hoping to get back in time for the Liverpool half marathon on the 29th.

What times are you going for in them?
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I'm not a fast runner... bear in mind that for me running is really my cross-training activity. For the 10km I'd be pretty happy with anything less than about 55mins.

For the marathon I'm of the mindset that that if I do it, I will not "race" it - so would likely be going 1 or 2 minutes/mile slower than if I was trying to PR. What I found from doing the Berlin marathon last month was that actually racing a marathon is far more stressful on the body and requires quite a bit longer recovery time than just running long distance at a comfortable training pace. Ultimately it's not going to be my "A" race so I would really just be using it to build fitness for my main race in June.


I'm a big fan of half marathons - I think it's a great distance - long enough to be challenging, but nothing like as crazy as a full marathon distance and you can recover from them much quicker.
 
evilwebby said:
I'm not a fast runner... bear in mind that for me running is really my cross-training activity. For the 10km I'd be pretty happy with anything less than about 55mins.

For the marathon I'm of the mindset that that if I do it, I will not "race" it - so would likely be going 1 or 2 minutes/mile slower than if I was trying to PR. What I found from doing the Berlin marathon last month was that actually racing a marathon is far more stressful on the body and requires quite a bit longer recovery time than just running long distance at a comfortable training pace. Ultimately it's not going to be my "A" race so I would really just be using it to build fitness for my main race in June.


I'm a big fan of half marathons - I think it's a great distance - long enough to be challenging, but nothing like as crazy as a full marathon distance and you can recover from them much quicker.
Click to expand...

Fair play to you doing that much running mate, good luck with it.
 

The volume's been turned back up on my chronic back problem the last week or so. I think I'm gonna give climbing a go. Hate the heights but a friend of mine who's a physiotherapist says she sends her back patients climbing and they nearly always heal, so gotta get through the fear FFS.
 
Objective: To overload but not to over-train plus a planned meal. Follow this routine and you will be in great physical condition.
Motivation: Ladies
Equipment: Stop watch, adjustable dumbbells, stability ball, abdominal wheel, strength bands, jump ropes
Duration: Three or Six month routine, five (5) days a week with two (2) rest days.
Repetitions per exercise set: 10 - 12 repetitions and/or until muscle failure
Rest in between exercise sets: 0 - 30 seconds
Number of sets per exercise: 4
Breathing technique: Exhale during the lift, and inhale when lowering the weight to the starting position. Never hold your breath!


Day 1 (Back and Aerobics), Total time is 50 minutes:

- 30 minutes of moderate/hard intensity of aerobics exercise
- Standing dumbbell bent-over rows (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell alternating deadlifts (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Standing dumbbell wide grip rows (4 sets, 10-12 reps, 30 seconds rest in between sets)

Day 2 (Legs and Aerobics), Total time is 50 minutes:

- 30 minutes of moderate/hard intensity of aerobics exercise
- Dumbbell Squats (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell Romanian Squats (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell straight-leg deadlifts (4 sets, 10-12 reps, 30 seconds rest in between sets)

Day 3 (Chest and Aerobics), Total time is 50 minutes:

- 30 minutes of moderate/hard intensity of aerobics exercise
- Dumbbell incline chest press (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell chest flyes (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell chest press (4 sets, 10-12 reps, 30 seconds rest in between sets)

Day 4 (Arms and Aerobics), Total time is 60 minutes:

- 30 minutes of moderate/hard intensity of aerobics exercise
- Standing dumbbell bicep curls (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Standing dumbbell concentration curls (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Seated dumbbell triceps extension (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell triceps skull crushers (4 sets, 10-12 reps, 30 seconds rest in between sets)

Day 5 (Abdominals, Obliques, Core and Aerobics), Total time is 45 minutes:

- 30 minutes of moderate/hard intensity of aerobics exercise
- Dummbell Russian twists (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Standing wood chops with strength bands (4 sets, 10-12 reps, 30 seconds rest in between sets)
- V-Ups with weights (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Abdominal wheel (4 sets, 10-12 reps, 30 seconds rest in between sets)

Day 6 & 7 (Rest).

Meal Plan: 5 – 6 portion meals per day, which consists of grains, vegetables/fruits, meat, Whey and Casein Protein supplements. Each meal is 3 hours apart (use your watch to setup an alarm). I know this is tedious and strict but the results are worth it.

Example:

Meal 1 (Pre-workout):

1/4 cup dry measure of Grits
2/3 cups of frozen peas and carrots
24 grams of 100% WHEY Protein

Meal 2 (Post-workout):

1 cup steamed white rice
1 cup of steamed broccoli
6 oz chicken breast

Meal 3:

1 cup of steamed brown rice
1 cup of steamed carrots
6 oz steak

Meal 4:

1/2 cup dry measure Oat meal
1 whole apple
1 cup of spinach and red bell peppers
8 oz broiled salmon

Meal 5:

1 cup steamed white rice
1 bowl of garden salad with olive oil and vinaigrette
6 oz chicken breast

Meal 6 (Pre-bedtime):

24 grams of 100% Casein Protein
9 tablespoon of egg whites

Obviously everyone is on different schedules and this example might not be for you. Thought i would give a workout routine for any lads wanting to get back into it.
 
Last edited:

blue4eva77 said:
Objective: To overload but not to over-train plus a planned meal. Follow this routine and you will be in great physical condition.
Motivation: Ladies
Equipment: Stop watch, adjustable dumbbells, stability ball, abdominal wheel, strength bands, jump ropes
Duration: Three or Six month routine, five (5) days a week with two (2) rest days.
Repetitions per exercise set: 10 - 12 repetitions and/or until muscle failure
Rest in between exercise sets: 0 - 30 seconds
Number of sets per exercise: 4
Breathing technique: Exhale during the lift, and inhale when lowering the weight to the starting position. Never hold your breath!


Day 1 (Back and Aerobics), Total time is 50 minutes:

- 30 minutes of moderate/hard intensity of aerobics exercise
- Standing dumbbell bent-over rows (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell alternating deadlifts (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Standing dumbbell wide grip rows (4 sets, 10-12 reps, 30 seconds rest in between sets)

Day 2 (Legs and Aerobics), Total time is 50 minutes:

- 30 minutes of moderate/hard intensity of aerobics exercise
- Dumbbell Squats (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell Romanian Squats (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell straight-leg deadlifts (4 sets, 10-12 reps, 30 seconds rest in between sets)

Day 3 (Chest and Aerobics), Total time is 50 minutes:

- 30 minutes of moderate/hard intensity of aerobics exercise
- Dumbbell incline chest press (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell chest flyes (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell chest press (4 sets, 10-12 reps, 30 seconds rest in between sets)

Day 4 (Arms and Aerobics), Total time is 60 minutes:

- 30 minutes of moderate/hard intensity of aerobics exercise
- Standing dumbbell bicep curls (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Standing dumbbell concentration curls (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Seated dumbbell triceps extension (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Dumbbell triceps skull crushers (4 sets, 10-12 reps, 30 seconds rest in between sets)

Day 5 (Abdominals, Obliques, Core and Aerobics), Total time is 45 minutes:

- 30 minutes of moderate/hard intensity of aerobics exercise
- Dummbell Russian twists (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Standing wood chops with strength bands (4 sets, 10-12 reps, 30 seconds rest in between sets)
- V-Ups with weights (4 sets, 10-12 reps, 30 seconds rest in between sets)
- Abdominal wheel (4 sets, 10-12 reps, 30 seconds rest in between sets)

Day 6 & 7 (Rest).

Meal Plan: 5 – 6 portion meals per day, which consists of grains, vegetables/fruits, meat, Whey and Casein Protein supplements. Each meal is 3 hours apart (use your watch to setup an alarm). I know this is tedious and strict but the results are worth it.

Example:

Meal 1 (Pre-workout):

1/4 cup dry measure of Grits
2/3 cups of frozen peas and carrots
24 grams of 100% WHEY Protein

Meal 2 (Post-workout):

1 cup steamed white rice
1 cup of steamed broccoli
6 oz chicken breast

Meal 3:

1 cup of steamed brown rice
1 cup of steamed carrots
6 oz steak

Meal 4:

1/2 cup dry measure Oat meal
1 whole apple
1 cup of spinach and red bell peppers
8 oz broiled salmon

Meal 5:

1 cup steamed white rice
1 bowl of garden salad with olive oil and vinaigrette
6 oz chicken breast

Meal 6 (Pre-bedtime):

24 grams of 100% Casein Protein
9 tablespoon of egg whites

Obviously everyone is on different schedules and this example might not be for you. Thought i would give a workout routine for any lads wanting to get back into it.
Click to expand...

How much do you weigh? From the meat alone there I reckon you're getting at least 150g of protein. With the rice and grains that's got to be around the 200g mark.

http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

Based on the above, you're getting enough protein just through your natural diet for a 110kg man. Unless you're enormous, I'd suggest you're spending an awful lot on protein that you don't need.

Don't get me wrong, the diet itself looks good and healthy, I just don't reckon you need the shakes :)
 
Bruce Wayne said:
How much do you weigh? From the meat alone there I reckon you're getting at least 150g of protein. With the rice and grains that's got to be around the 200g mark.

http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

Based on the above, you're getting enough protein just through your natural diet for a 110kg man. Unless you're enormous, I'd suggest you're spending an awful lot on protein that you don't need.

Don't get me wrong, the diet itself looks good and healthy, I just don't reckon you need the shakes :)
Click to expand...
IM between 252-255lb

So just over 18 stone. The example i gave above is calculated on my size and others could adjust accordingly.
 
blue4eva77 said:
Hahaha You're built for speed and endurance though.

Do you think i might be ' wasting ' protein ? Im always open to ideas and opinions.
Click to expand...

Most things seem to recommend around 0.8g of protein per lb of body weight (for body building), so you're probably not far off really. To be honest though I don't know if that ratio changes depending on the leanness of the person, you know? So a 20st overweight person probably wouldn't need that much more protein than a 15st athlete. I'd have thought anyway, but none of the studies I've seen have really explored the composition of the weight. It would make sense for the figure to be based on a lean person, as it's designed for muscle growth, so fat shouldn't really play a part at all. If that makes sense?
 

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