From B-Rex to T-Rex
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| b_rex |  | ... | 27-12-2014 @ 11:20 |
 jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Training Sat 27th Dec @ home - upper body A1: Festive floor press clusters - 3 x (5 x 1) x 85kg A2: Jungle Gym inverted row-ho-hos - 4 x 10 B1: Baby Jesus bent over barbell rows - 8 x 45kg; 2 x 8 x 50kg B2: "The Holly & The Ivy" T-push-ups - 3 x 4/side B3: Tall-kneeling Pannettone Pallof press - 3 x 8/side with 2 red bands | ||
| b_rex | | ... | 28-12-2014 @ 11:52 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | 28 mins continuous running - 2.9 miles @ 9:47 mins/mile | ||
| b_rex | | ... | 04-01-2015 @ 13:38 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | First exercise in a week having had heavy manflu... tough 2 mile run in 18:18 - 8:40 for first mile. Faster pace than last couple of runs but remaining cold symptoms made it unpleasant. Coughing a lot now... | ||
| b_rex | | ... | 07-01-2015 @ 13:05 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Post Edited: 07.01.2015 @ 13:08 PM by b_rex Feeling better, still not 100%.Today: 2.5 miles in 23:40 @ 9:26 mins/mile average. First mile in 8:57. Lifting resumes tomorrow. 2015 goals: * Reduce waist size from 40" to 34" (as measured with soft-tape around widest part of my belly) at whatever bodyweight. Probably around 13 stone (currently just above 15 stone). * Deadlift 227.5kg / 500lbs (estimated current 1RM 190-200kg) * Front squat 160kg / 350lbs (estimated current 1RM 130kg) * Bench press 120kg / 250lbs (estimated current 1RM 100-110kg) * Run 5km (3.125 miles) in under 26 mins (haven't completed 5km yet, estimated current pace would be ~30 mins) The lifting goals may be too ambitious, but it's been so long since I stuck with lifting for more than a few months that I've lost sight of what can be achieved with consistency and hard work. | ||
| b_rex | | ... | 09-01-2015 @ 19:34 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Training Fri 9th Jan @ home - upper body Not raining, not freezing cold... but bloody windy A: Bench press (1RM test) 100kg - pretty slow so I stopped there. I'll use 105kg as my 1RM in 5/3/1. Then did 3 x 5 x 80kg My bench has felt quite high (especially today) and I struggle to get much leg drive. I measured it today - it's 54cm from the floor to the top of the pad. That's basically 10cm higher than standard IPF bench height. No wonder. Time to go buy some wooden blocks so I can plant my feet flat! B: Jungle Gym superset - inverted rows & push-ups 3 x 10 per exercise C1: Barbell rows - 2 x 8 x 50kg C2: Tall-kneeling band Pallof press - 2 x 8/side with 2 red bands | ||
| b_rex | | ... | 10-01-2015 @ 12:33 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Abingdon Parkrun 5km 33:41 - about 10:45 mins/mile About 4-5 minutes off target/expected pace. The course is over two laps of meadow, farm track and riverside trail and at least 1km per lap was very muddy and slippery, and a good 1.25km per lap was straight into an insane headwind. So, with two laps that put around 4.5km of the 5 either on mud or into very strong wind. According to Strava, I dipped down to around 12 mins/mile at some points into the wind! So, that's 5km done at least. I ran the whole way (I was tempted to walk at times, especially when slogging away in the wind but still feeling like I was barely moving). I'll return to do this run again in a few weeks when hopefully the conditions will be more favourable. I should be able to do this course in 28-29 mins at current fitness. | ||
| b_rex | | ... | 12-01-2015 @ 18:22 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Post Edited: 12.01.2015 @ 18:22 PM by b_rex Training Mon 12th Jan @ home - lower bodyWeather: light rain but mild @ 11C First leg session in 3 weeks, kept it quite short as it was so miserable outside. I bought a Safety Squat Bar as a Christmas present to myself and this was my first go with it. It is brutal - I was expecting to be putting up biggish numbers but I actually put up less than my pre-Christmas front squat weights. Safety bar squat 3 x 105kg 4 x 5 x 85kg (bar weighs 25kg) KB swings 2 x 15 2 x 10 All sets with 24kg bell Legs felt quite jelly-like after the SB squats so I'm expecting some good DOMS tomorrow. | ||
| b_rex | | ... | 13-01-2015 @ 17:08 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Training run - intervals 3:30 mins (ish) warm-up jog 4 laps of park (0.4 miles according to Strava) - fastest lap 3:15, slowest somewhere around 3:30 3 mins (ish) cool-down jog 21:14 moving time, 33:54 total, 2.6 miles covered. 8:14 mins/mile average while moving. Hard to tell from Strava but looks like I was under 8 mins/mile average for each of the laps. | ||
| b_rex | | ... | 15-01-2015 @ 16:46 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Post Edited: 15.01.2015 @ 16:48 PM by b_rex Weight 15 st 2 lbsTraining run 2.11 miles in 19:29 - 9:13 mins/mile average pace 1st mile in 9:02 Decent run this. I bought myself a Garmin Forerunner 15 - this means I can use the watch for pace/distance data and my ipod shuffle for music, and I don't have to carry my iPhone with me. Garmin Connect has my pace as pretty consistent throughout the run, which I'm pleased with. Strava says I did my best "estimated 2 miles" (18:34 - though I think I ran 2 miles in 18:18 a couple of weeks ago?) and "estimated 1/2 mile" (4:10 - not sure where I did this given how consistent my pace was). Legs felt a bit tired (still pretty sore from Monday's leg training) I must admit. Upper body lifting tomorrow, run Saturday (laps), lower body lifting Sunday. | ||
| Boar | | ... | 15-01-2015 @ 19:09 |
 Nothing left in the tank. Member 5, 25597 posts Administrator | I love garmins !! I probably have had 6 different ones over the years !! i remember when i was younger driving around my running course to see how far it was !! now its ALL THERE in front of your eyes ! i am only running a bit at the mo but i also love strava , find me ,follow me but dont kill me - jonny wignall ...we can look at each others things. | ||
| b_rex | | ... | 15-01-2015 @ 20:32 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Post Edited: 15.01.2015 @ 20:33 PM by b_rex Yeah I enjoyed using the Garmin. iPhone + Strava app does the job but you can't look at data very easily mid run, and I also had nowhere to put it (no pockets) so ended up holding it the whole time like a div. Sent you a Strava friend request! | ||
| b_rex | | ... | 16-01-2015 @ 20:08 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Training Friday 16th Jan @ home - upper body Weather: cold (1C), dry A1 Bench press 5/3/1 week 1 5 x 62.5kg 5 x 72.5 8 x 82.5 - left a couple in the tank I think, felt really unstable. really need some wooden blocks so I can plant my feet properly 2 x 5 x 75kg A2 Jungle Gym inverted rows 5 x 10 B1 JG push-ups - 3 x 10 B2 JG face pulls - 3 x 12 B3 Tall-kneeling band Pallof press - 3 x 8/side with 2 red bands | ||
| b_rex | | ... | 17-01-2015 @ 16:23 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Training run - intervals 3 min warm-up run (0.4-0.5 miles ish? didn't capture) 5 laps of park with 3 mins rest Lap times: 3:00 (pb, 7:12 mins/mile) 3:14 (7:36 mins/mile) 3:21 (8:01 mins/mile) 3:22 (8:04 mins/mile) 3:17 (8:03 mins/mile) 3 min cool-down run (not captured properly as I had auto-pause disabled and forgot to stop my watch for a few mins) Painful. Cardio fitness feels fine (not struggling to breathe and only takes me about a minute to be back to normal breathing after a lap) but legs heavy. Shoulders also felt tired today (presumably from lifting yesterday) which affected my rhythm. | ||
| b_rex | | ... | 18-01-2015 @ 18:46 |
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Post Edited: 18.01.2015 @ 18:53 PM by b_rex Weight 15 st 0 3/4 lbsTraining Sun 18th Jan @ home Weather: 2 degrees C ish... dry A: Safety bar squat Robertson cycle week 2 (5 x 5 x 80%) 5 x 5 x 95kg - belt on B: Sumo deadlift I'm not built for conventional pulling so I'll probably want to be pulling sumo for having a crack at my goal of 500 lbs. I thought I should start doing some tech practice. 4 x 3 x 120kg - no belt C1: KB swing - 3 x 12 x 24kg C2: Core-engaged dead bugs - 3 x 6/side | ||
| Boar | | ... | 18-01-2015 @ 18:50 |
Nothing left in the tank. Member 5, 25597 posts Administrator | i have a 48kg kettlebell and it is absolutley brutal for swings !! I once did the secret service snatch test with a 24 (200 snatches in 10 mins) and i swear its in my top 3 all time horrible experiences nice work all round ! | ||
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