646
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 09, 2018, 05:38:00 pm »
Didn't get to the gym today, ah well. Think I'm going to try for a 10 mile run on Sunday.
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647
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 08, 2018, 01:37:30 pm »
08-02-18
Morning BW: 71.1kg
Workout
Run - 5.19mi in 45:42 [8:51, 8:49, 8:40, 8:48, 8:53]
Notes
A nice enjoyable easy run. First three days in a row of running and everything feels fine.
Morning BW: 71.1kg
Workout
Run - 5.19mi in 45:42 [8:51, 8:49, 8:40, 8:48, 8:53]
Notes
A nice enjoyable easy run. First three days in a row of running and everything feels fine.
648
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 07, 2018, 06:47:34 am »
07-02-18
Morning BW: 70.7kg [nicenice, 69.X soon...]
Workout
Tempo-ish Run -
w/u ~1.6mi [~8:50 pace]
2xMi@tempo w/ 400m jog between [boths miles were 7:13, jog was ~9:30 pace]
c/d ~1.6mi [~9:50 pace]
Notes
First "workout" other than just easy running. Felt good. Tempo traditionally involves at least 20 minutes of work from what I understand, but I figured it'd be okay to built into it. Shall do 2x1.5mi next week.
Did the tempo part of the workout on a nearby poorly maintained cinder track. Running on it kinda sucks b/c force is kind of eaten up by moving gravel on top of the track. Track is also a weird distance (iirc the sign said "423y/387m" around) so I trusted my watch for the miles. Seemed accurate since I would start first lap at the start of the straightaway and finish the mile well over halfway through it.
Next few days looking busy, so won't be able to get in a double on Friday. Probably gonna run tmrw, try to lift Friday and then won't be able to get another workout in until Sunday or maybe Monday.
Morning BW: 70.7kg [nicenice, 69.X soon...]
Workout
Tempo-ish Run -
w/u ~1.6mi [~8:50 pace]
2xMi@tempo w/ 400m jog between [boths miles were 7:13, jog was ~9:30 pace]
c/d ~1.6mi [~9:50 pace]
Notes
First "workout" other than just easy running. Felt good. Tempo traditionally involves at least 20 minutes of work from what I understand, but I figured it'd be okay to built into it. Shall do 2x1.5mi next week.
Did the tempo part of the workout on a nearby poorly maintained cinder track. Running on it kinda sucks b/c force is kind of eaten up by moving gravel on top of the track. Track is also a weird distance (iirc the sign said "423y/387m" around) so I trusted my watch for the miles. Seemed accurate since I would start first lap at the start of the straightaway and finish the mile well over halfway through it.
Next few days looking busy, so won't be able to get in a double on Friday. Probably gonna run tmrw, try to lift Friday and then won't be able to get another workout in until Sunday or maybe Monday.
649
Nutrition & Supplementation / Re: The GUILT/SCARE you into going/staying vegan thread
« on: February 06, 2018, 05:54:41 pm »As far as I can see it there is literally no ethical argument for eating meat... unless you truly believe animals are not sentinent...I think future humans will look back on what we've done to animals the last few 100 (1000?) years in disgust, they won't be able to even fathom how we could be so cruel and selfish.
I think that there's no good ethical reason for eating meat even if you don't care about animal welfare. Meat production is terrible for the environment and going veggie is one of the easiest ways to make a positive environmental impact.
adarq vegsquad nice
650
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 06, 2018, 06:49:32 am »
06-02-18
Morning BW: 70.8kg [always a good sign when I'm stable or slightly down after a rest day]
Workout
NG Chins
BW x 4
+10 x 2
+20 x 4, 4, 3, 3, 3, 3
+10 x 6
DB Incline
14 x 6
22 x 11, 11, 8
BB Row
60 x 7, 7, 7
DB OHP
14 x 13, 10, 8
EZ Bar Curl
30 x 8, 8, 6
Workout 2
Run - 5.09mi in 45:04 [8:55, 8:43, 8:49, 8:47, 9:00]
Notes
Solid session.
Twenty total reps with 1 plate on chins is nice. There're only two straight bars in the gym to do chinups/pullups at, the rest are all odd disconnected parts, and those were being cleaned today, so I had to do NG chins. I don't really like the width of the NG station, but yeah. Last time was 4x3@+20, this time I added 2x4 to the front of that, so nice progress. Don't think I'm strong NG than underhand, but maybe that's involved? Who knows. I think I'll stick to +20 until I'm hitting sets of 5 or 6 with it, and keep the other day heavier. Seems reasonable.
Rest of session felt strong, too. Looking forward to run later.
I've added a new snack meal that I really enjoy: blueberries w/ coconut yoghurt and a bit of cinnamon. Nice for a kick of sweetness but still v. lo-cal and pretty healthy.
Run was decent. A little tired going into it. Cadence was way down from where it's been for the last two weeks, avg 170 and, so, lots of time in the high 160s. Will keep attending to that in future runs.
Morning BW: 70.8kg [always a good sign when I'm stable or slightly down after a rest day]
Workout
NG Chins
BW x 4
+10 x 2
+20 x 4, 4, 3, 3, 3, 3
+10 x 6
DB Incline
14 x 6
22 x 11, 11, 8
BB Row
60 x 7, 7, 7
DB OHP
14 x 13, 10, 8
EZ Bar Curl
30 x 8, 8, 6
Workout 2
Run - 5.09mi in 45:04 [8:55, 8:43, 8:49, 8:47, 9:00]
Notes
Solid session.
Twenty total reps with 1 plate on chins is nice. There're only two straight bars in the gym to do chinups/pullups at, the rest are all odd disconnected parts, and those were being cleaned today, so I had to do NG chins. I don't really like the width of the NG station, but yeah. Last time was 4x3@+20, this time I added 2x4 to the front of that, so nice progress. Don't think I'm strong NG than underhand, but maybe that's involved? Who knows. I think I'll stick to +20 until I'm hitting sets of 5 or 6 with it, and keep the other day heavier. Seems reasonable.
Rest of session felt strong, too. Looking forward to run later.
I've added a new snack meal that I really enjoy: blueberries w/ coconut yoghurt and a bit of cinnamon. Nice for a kick of sweetness but still v. lo-cal and pretty healthy.
Run was decent. A little tired going into it. Cadence was way down from where it's been for the last two weeks, avg 170 and, so, lots of time in the high 160s. Will keep attending to that in future runs.
651
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 05, 2018, 05:38:26 am »
05-02-18
Morning BW: 70.9kg [goodgood]
Notes
Feel a little under recovered, so didn't lift this morning. May try to get it, or some bike/elliptical cardio, in this evening.
Morning BW: 70.9kg [goodgood]
Notes
Feel a little under recovered, so didn't lift this morning. May try to get it, or some bike/elliptical cardio, in this evening.
652
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 04, 2018, 05:13:47 am »
04-02-18
Morning BW: 71.5kg [more like it]
Workout
Run - 3.53mi in 32:31 [ovr. 9:13 pace]
Notes
Real easy run just to get some more miles in and not build fatigue. Knee feels decent.
Tomorrow I'll lift but not run, though I may have an urge to do some cross-training, idk. Undecided about whether to try out other leg exercises. I guess I'll start w/ BW lunges and move from there if everything feels in order.
Morning BW: 71.5kg [more like it]
Workout
Run - 3.53mi in 32:31 [ovr. 9:13 pace]
Notes
Real easy run just to get some more miles in and not build fatigue. Knee feels decent.
Tomorrow I'll lift but not run, though I may have an urge to do some cross-training, idk. Undecided about whether to try out other leg exercises. I guess I'll start w/ BW lunges and move from there if everything feels in order.
653
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 03, 2018, 01:11:40 pm »
I'm also hesitant to play with my watch's programming. Would surely be useful for when I get to interval work eventually, but I feel like it could end up with me being too locked into what it is saying/telling me to do (even though it is me telling it to tell me to what to do...).
654
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 03, 2018, 05:34:11 am »
03-02-18
Morning BW: 72.2kg [wuuut!
gotta get this in order...]
Workout
Run - 6.25mi in 53:00 [splits for miles 1-6: 8:49, 8:39, 8:50, 8:52, 8:01, 7:29]
Notes
This was great! ~8:4X miles feeling the way that 9:4X miles felt a bit over a week ago. Feels like I got a huge fitness boost from that 5k race.
Average HR for the first 4 miles [i.e. the easy miles] was 152, which is real low for that pace for me. Pretty excited by how this run went, haha.
Knee not sore after this, but does feel a little inflamed.
Edit: took dog on long walk, knee a little sore on return, but feeling better now. Rest tomorrow.
Upper body sore all over, esp triceps and upper back.
Morning BW: 72.2kg [wuuut!
gotta get this in order...]Workout
Run - 6.25mi in 53:00 [splits for miles 1-6: 8:49, 8:39, 8:50, 8:52, 8:01, 7:29]
Notes
This was great! ~8:4X miles feeling the way that 9:4X miles felt a bit over a week ago. Feels like I got a huge fitness boost from that 5k race.
Average HR for the first 4 miles [i.e. the easy miles] was 152, which is real low for that pace for me. Pretty excited by how this run went, haha.
Knee not sore after this, but does feel a little inflamed.
Edit: took dog on long walk, knee a little sore on return, but feeling better now. Rest tomorrow.
Upper body sore all over, esp triceps and upper back.
655
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 02, 2018, 09:03:54 am »02-02-18
Morning BW: 71.8kg [lol! didn't adjust eating to the fact that I did barely any training Tues-Thur, alas]
Workout
Chins
BW x 5
+10 x 3
+20 x 1
+30 x 1, 1
+20 x 2, 2
Pullups
BW x 10, 9
Reverse Lunge
+40 x 8 [left knee not liking this, was fine when it was the "working leg" but when it was the leg going back, i.e. on reps w/ right leg, it was unhappy with the shear, blarg]
OHP
Bar x 5
30 x 5
40 x 5, 5, 5
V-Bar Cable Row
54 x 14, 13
Dips
BW x 16, 12, 8
Hammer Curls
14 x 10, 8, 6
8 x 16
Notes
Upper back actually not feeling fully recovered from Monday, surprisingly. Bit peeved about this knee thing. I think I will, perhaps foolishly, go for a run this evening and see how it fares. It was fine running on Wednesday. Perhaps the issue was not building into the reverse lunge at that load, but idk. Maybe it's fine with running for now but I ought to avoid loaded stuff for a bit. We'll see...
with the knee thing, i'd have run before the lifting personally. ie, if it feels fine during that run: good. Then being extra warmed up etc for the lift, could help. But, the other way around, could be much more intense -> fatiguing it/exacerbating it with the lunges, the running later, could be too much inflam.
so imho, i wouldn't run tonight.. maybe walk instead, dno. and next time run before your lifts? immediately before or a few hours before etc?
also, cut out any lifts/depth that aggravate it. So, no rev lunges, maybe only forward lunges or stepups (low box (12") first, higher box (18") if that's ok) etc.
pc!
I agree w/ you pretty much, haha. I would generally prefer to run in morning and lift in the evening (I feel faster in morn and stronger in the eve, anyway!) but the gym gets worse as the day goes on, so on lifting days I've opted for this order. So I run like 8 hours after the lifting sesh (days are unfortunately not structured to allow me to do them both in one big sesh).
And yeah, I think you're probably right about not running later, but I just really want to run, haha.
Edit: but yeah, I will just take more time off here. Frustrating but sensible.
656
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 02, 2018, 06:29:26 am »
02-02-18
Morning BW: 71.8kg [lol! didn't adjust eating to the fact that I did barely any training Tues-Thur, alas]
Workout
Chins
BW x 5
+10 x 3
+20 x 1
+30 x 1, 1
+20 x 2, 2
Pullups
BW x 10, 9
Reverse Lunge
+40 x 8 [left knee not liking this, was fine when it was the "working leg" but when it was the leg going back, i.e. on reps w/ right leg, it was unhappy with the shear, blarg]
OHP
Bar x 5
30 x 5
40 x 5, 5, 5
V-Bar Cable Row
54 x 14, 13
Dips
BW x 16, 12, 8
Hammer Curls
14 x 10, 8, 6
8 x 16
Notes
Upper back actually not feeling fully recovered from Monday, surprisingly. Bit peeved about this knee thing. I think I will, perhaps foolishly, go for a run this evening and see how it fares. It was fine running on Wednesday. Perhaps the issue was not building into the reverse lunge at that load, but idk. Maybe it's fine with running for now but I ought to avoid loaded stuff for a bit. We'll see...
Morning BW: 71.8kg [lol! didn't adjust eating to the fact that I did barely any training Tues-Thur, alas]
Workout
Chins
BW x 5
+10 x 3
+20 x 1
+30 x 1, 1
+20 x 2, 2
Pullups
BW x 10, 9
Reverse Lunge
+40 x 8 [left knee not liking this, was fine when it was the "working leg" but when it was the leg going back, i.e. on reps w/ right leg, it was unhappy with the shear, blarg]
OHP
Bar x 5
30 x 5
40 x 5, 5, 5
V-Bar Cable Row
54 x 14, 13
Dips
BW x 16, 12, 8
Hammer Curls
14 x 10, 8, 6
8 x 16
Notes
Upper back actually not feeling fully recovered from Monday, surprisingly. Bit peeved about this knee thing. I think I will, perhaps foolishly, go for a run this evening and see how it fares. It was fine running on Wednesday. Perhaps the issue was not building into the reverse lunge at that load, but idk. Maybe it's fine with running for now but I ought to avoid loaded stuff for a bit. We'll see...
657
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 31, 2018, 01:30:28 pm »
31-01-18
Morning BW: N/A
Workout
Run w/ GF -- 2.93mi in 34:06 [11:38 pace]
Notes
Taking it super easy for the knee. Avg HR in low 130s. Knee feels fine. Still shall take tmrw off. No need to be pushy about anything here. GF is in good shape, she was at a conversational pace for this too and doesn't run regularly, though she does exercise. Gonna try to convince her to run more.
Morning BW: N/A
Workout
Run w/ GF -- 2.93mi in 34:06 [11:38 pace]
Notes
Taking it super easy for the knee. Avg HR in low 130s. Knee feels fine. Still shall take tmrw off. No need to be pushy about anything here. GF is in good shape, she was at a conversational pace for this too and doesn't run regularly, though she does exercise. Gonna try to convince her to run more.
658
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2018, 12:23:25 pm »
What planche variation are you working on? That's another super long-term goal I have, but I found that I've always had trouble even with like the tuck planche regardless of my press:weight ratio. I might try it out again at some point, I suppose.
659
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 30, 2018, 08:29:10 am »
30-01-18
Morning BW: 70.7kg
Notes
Sore upper back and glutes. Area around knee a bit tender from massage, as I was warned. Feels better overall, though. Should be easy to rest today, haha.
Morning BW: 70.7kg
Notes
Sore upper back and glutes. Area around knee a bit tender from massage, as I was warned. Feels better overall, though. Should be easy to rest today, haha.
660
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 29, 2018, 01:04:32 pm »
Just going to throw in some general principles I'm thinking about and which I will use to structure my training.
Aim still to lift 2xWeek, focus on chinning strength and maintaining mass everywhere upper body. Using squats and lunges to support running. May have to add in another chinning session at some point.
Continue working to drop weight. Target is probably ~68 for 10% bf.
Running: I hit consecutive 22+ mile weeks now. This week will probably be lighter, maybe just 15-20 total, since Mon+Tues will be off and I will be working the rest quite easily so as not to make this knee thing into a real injury. The plan is to steadily increase mileage/time on feet with time, though.
Running things to do once/week each: strides (in the middle of an easy run, ~4-10x60-100m at relaxed but fast pace); hill sprints (in the middle of an easy run, ~4-10x6-10 seconds, progressing volume over time); a tempo run (starting a 2x10mins, progressing with time to 1x30 min). Everything else is just easy mileage. As I said in my reply to LBSS, focus is on aerobic development without sabotaging strength/speed. I'll try to ride this wave and really get the fundamentals down before doing any fancy intervals or whatever. See what sort of 5k time I can get with just "basic" training.
My 5k pace was ~6:39/mi which makes my tempo pace 7:02-7:10 [the lower end comes from the Jack Daniels calculator, higher end from "tinman" of letsrun's 93% principle]. Other than the 5k race itself and the one mile I did as a test I don't think I have run a single mile faster than 8:05 in training. Getting a bit of work in this low 7:0x range should be a nice additional stimulus without being too intense. Looking forward to experiencing that.
Aim still to lift 2xWeek, focus on chinning strength and maintaining mass everywhere upper body. Using squats and lunges to support running. May have to add in another chinning session at some point.
Continue working to drop weight. Target is probably ~68 for 10% bf.
Running: I hit consecutive 22+ mile weeks now. This week will probably be lighter, maybe just 15-20 total, since Mon+Tues will be off and I will be working the rest quite easily so as not to make this knee thing into a real injury. The plan is to steadily increase mileage/time on feet with time, though.
Running things to do once/week each: strides (in the middle of an easy run, ~4-10x60-100m at relaxed but fast pace); hill sprints (in the middle of an easy run, ~4-10x6-10 seconds, progressing volume over time); a tempo run (starting a 2x10mins, progressing with time to 1x30 min). Everything else is just easy mileage. As I said in my reply to LBSS, focus is on aerobic development without sabotaging strength/speed. I'll try to ride this wave and really get the fundamentals down before doing any fancy intervals or whatever. See what sort of 5k time I can get with just "basic" training.
My 5k pace was ~6:39/mi which makes my tempo pace 7:02-7:10 [the lower end comes from the Jack Daniels calculator, higher end from "tinman" of letsrun's 93% principle]. Other than the 5k race itself and the one mile I did as a test I don't think I have run a single mile faster than 8:05 in training. Getting a bit of work in this low 7:0x range should be a nice additional stimulus without being too intense. Looking forward to experiencing that.