Personal training / advice

May 25, 2013
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Squats yesterday, didn't go as planned, felt like another heavy gravity day, wasn't happy with the depth of some of my reps, feel I again was tipping forward too much need to focus more on sitting back and slowing my descent. I was rushing things and so my form was garbage.

Tried a new ab exercise as well which was a mistake. Tried Hanging X raises and after 3 reps I had to stop as my lower abs were cramping. My abs were still pretty sore from the workout on Saturday and this new exercise was clearly too much. I abandoned any further ab work as was worried I'd injure myself.

Squats 4x3 @94kg
Front Squats 6x4 @73kg
Single Leg Extensions 3x12 @24kg
GHR's 3x15
Paused BB Calf Raises 3x15 @83kg
 
May 19, 2013
17,154
6,713
12 days until half marathon.

Completed my longest training run last night. 18km in 1 hr 31 mins. Tapering down now thankfully as my hip hurts, and back aches.

Only have the following left over next 12 days

5km Med pace
Training session - intervals
11km easy pace
6km tempo
4 km easy.

Gonna get some Epson salts and have a bath tonight, some stretching and rolling.
 
May 19, 2013
17,154
6,713
Also, my running shoes are totally shot after this training cycle. Getting aches on my feet where I'd never get before, no bounce left in the shoe.
 

mandela

CHB Führer
May 16, 2013
23,064
10,298
Scotland
Also, my running shoes are totally shot after this training cycle. Getting aches on my feet where I'd never get before, no bounce left in the shoe.
Watched a really interesting youtube video and some expert said running shoes are bullshit and have never been proven to offer any benefit whatsoever. It's a few mins in, i think, but worth watching if you're running a half marathon.

 
May 19, 2013
17,154
6,713
Watched a really interesting youtube video and some expert said running shoes are bullshit and have never been proven to offer any benefit whatsoever. It's a few mins in, i think, but worth watching if you're running a half marathon.

Sounds like bullshit.

Have you ever done a few hundred yards, let alone a marathon in a pair of converse? Your feet be fucked.
 
May 25, 2013
5,851
2,314
Bench session today, went much better than yesterdays workout, felt good and my form on bench was the best it's been for a while.

But after my workout my lower back felt a bit tender, probably from the BB Rows, might give deadlift session a miss this week, I feel an injury could be imminent, think it's better if I probably back off for a bit.

Bench Press 5x2 @84kg
Decline Bench 4x5 @70kg
BB Rows 5x5 @64kg
Dips 3x12 @25kg superset with DB Rows 3x12 @20kg
OH DB Extensions 3x12 @17kg superset with DB Curls 3x12 @15kg
 

mandela

CHB Führer
May 16, 2013
23,064
10,298
Scotland
Fuck sake, man.

Was a thunderstorm earlier so it being still overcast I went out a run.

Never again am I going there, man. Wee beasties were everywhere over at my sprinting spot. Literally running through clouds of them.

 
Jun 3, 2013
3,152
3,115
Fuck sake, man.

Was a thunderstorm earlier so it being still overcast I went out a run.

Never again am I going there, man. Wee beasties were everywhere over at my sprinting spot. Literally running through clouds of them.

Are your pubes white like your chest hair?
 
May 25, 2013
5,851
2,314
5 mile run yesterday in 39:34, 2 miles slow, 3 miles tempo, 3 miles done in 22:19. Felt good, disappointed by my 3 mile time, really felt like I was going to crack sub 22.

Skipped deadlift day today, first weights workout I've skipped this year. My lower back still doesn't feel right, not in any pain but occasionally when I bend down I can feel that a slight twinge and it's not 100%.

Stalled on my cut too, was hoping I'd hit target waist measurement by now but no changes in last 2 weeks, that last quarter inch of fat won't budge. Will drop calories further next week.
 
Jun 7, 2012
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527
Diet is going pretty well I've lost 16lbs so far and probably intend to lose another 15. I wish I'd taken pics at the start of my cut I made the same mistake last time. Here's the current situation.

 

mandela

CHB Führer
May 16, 2013
23,064
10,298
Scotland
I tried to work out how much weight i had to lose to get to 12%bf and i think i'd die if I was that weight. Either die or become an insignificant wretch.



I'm 175lb now at an estimate of 17%.

Based on that:

LBM = 175 x 0.83 = 145

Realistic LBM goal of 145 x 0.97 = 141lb

So I need to get to a LBM of 141lb. Then with an aspirational 12%bf:

141lb / .88 = 160lbs

So I need to lose 15lbs to get to 12%bf.

That can't be right, man. That means I'd be 6ft tall and weigh under 11.5 stone, ffs.

Either i'm overestimating my current BF or i'm underestimating how lean 12% actually is. Or maybe it's just my gigantic boabie that is skewing all of this :think1
 

mandela

CHB Führer
May 16, 2013
23,064
10,298
Scotland
This is all bullshit, man. I've been dieting pretty inconsistently for nearly 2 weeks and i'm still not where i should be.

Makes you think it's all fuckin pointless.
 
Reactions: craigseventy
Jun 7, 2012
5,422
527
This is all bullshit, man. I've been dieting pretty inconsistently for nearly 2 weeks and i'm still not where i should be.

Makes you think it's all fuckin pointless.
Cracked me up.

I actually have a gym date in around an hours time, bit nervous, doing back and bis then I'm hoping she let's me use her for cardio
 
Jun 3, 2013
3,152
3,115
I tried to work out how much weight i had to lose to get to 12%bf and i think i'd die if I was that weight. Either die or become an insignificant wretch.



I'm 175lb now at an estimate of 17%.

Based on that:

LBM = 175 x 0.83 = 145

Realistic LBM goal of 145 x 0.97 = 141lb

So I need to get to a LBM of 141lb. Then with an aspirational 12%bf:

141lb / .88 = 160lbs

So I need to lose 15lbs to get to 12%bf.

That can't be right, man. That means I'd be 6ft tall and weigh under 11.5 stone, ffs.

Either i'm overestimating my current BF or i'm underestimating how lean 12% actually is. Or maybe it's just my gigantic boabie that is skewing all of this :think1
That weight and height at 12% isn't bad. I'd guess those are about my stats right now tbh. But it depends how you carry weight I guess, everyone's different.
 
Jun 7, 2012
5,422
527
It's actually so hard to guess body fat I think people underestimate massively, I definitely did. Would love to do one of those dexa scans, they're expensive here but a lot cheaper in America.

Gym date went well, didn't massively fancy her but was decent, lots of chat but I left feeling like I wasn't arsed and she probably wasn't, 10 mins later I've got message off her with nothing on saying she's shattered and was nice to meet. The nudes were incredible tbf so I'm considering seeing her again