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» From B-Rex to T-Rex (Go to post)03-02-2015 @ 22:28 
Haha, too right
» From B-Rex to T-Rex (Go to post)03-02-2015 @ 17:37 
Training run
4.2 miles in 39:13 (9:18 mins/mile average)
Splits: 8:43, 9:32, 9:36, 9:26
28:53 for the 5K
Average HR 176bpm (zone 5)
Max HR 185bpm

Went out with the sole aim of running 4 miles (previously longest run has been 3.2), ideally faster than 10 mins/mile but that was a secondary aim. This felt tough all the way through - the first mile did not feel as quick as 8:43 - and I had to deliberately slow down a few times to get my breathing under control before speeding up again. A few times I tried to up my pace to sub-9 mins/mile but I couldn't sustain it today.

Data is a bit all over the place. I must have been walking up and down the street outside my house waiting for my Garmin to get a GPS signal for about 10 minutes before I gave up and went back into the house to get my iPhone and use the Strava app. After about 0.4 miles the Garmin woke up. I bought myself a HR strap but that only works with the watch and not the iPhone. Thus, distance/pace data comes from the Strava iPhone app; HR data comes from the Garmin and is therefore incomplete.
» A doctor's routine (Go to post)03-02-2015 @ 14:21 
Nice - no issues with snow/ice? I'm planning on getting out later, was a bit slippery around here earlier though.

Get yourself on Strava!
» Name your own WOD (Go to post)03-02-2015 @ 11:39 
PhillippeHalter said:"One for the not so strong strongman"

30 KBS
30 BJ
30 HSPU
30 PU
10 KBS
10 BJ
10 HSPU
10 PU
20 KBS
20 BJ
20 HSPU
20 PU


That's a f**k of a lot of blow jobs
» From B-Rex to T-Rex (Go to post)01-02-2015 @ 20:06 
Training Sun 1st Feb @ home

A: Safety bar squat
Week 4/4 of Robertson cycle (3 x 5 x 85%)
Worked up to 3 x 5 x 105kg with belt
Felt solid but was tough... will increase training max by 10kg for next 4 weeks

B1: Jungle Gym rows
6 x 8
Shortened straps by 1" after 2nd set and by a further 2" after 4th set

B2: Put away stuff from squats
Had everything away by 4th set of rows, good way of keeping HR up

C1: Valslide hamstring curls
3 x 6
See here: https://www.youtube.com/watch?v=CGZgc849wEI
Cracking hamstring activation

C2: Jungle Gym push-ups
3 x 10
» From B-Rex to T-Rex (Go to post)31-01-2015 @ 23:46 
Boar said:the top runners do about 3 steps per second !!

I looked into buying a jungle jim / TRX and after studying them I think I will make one myself and use the $$$ to put towards a new barbell !

great work on the weightloss !


25 - cheap as chips:
http://www.amazon.co.uk/gp/aw/d/B009VSZ71E/ref=mp_s_a_1_1?qid=...
» A doctor's routine (Go to post)31-01-2015 @ 17:33 
lol, that would not pass health and safety

Think there must be something in the air today because I've been coughing lots post-run.It snowed here overnight so maybe cold, moist air f**king with us?
» From B-Rex to T-Rex (Go to post)31-01-2015 @ 13:05 
Post Edited: 31.01.2015 @ 13:07 PM by b_rex
Weight 14 stone 11
I passed the 2 stone lost mark this week. I reckon I've got another stone, stone and a half to go.

Training run
3.17 miles in 27:55 (8:48 mins/mile)
Splits: 8:30, 8:52, 9:03
27:20 for the 5k

New PB for a mile & 5K. Not sure where this came from. I read a post by Boar on the doc's journal that I should be focusing on cadence rather than stride length, so I did, and I was fairly easily able to sustain a faster pace. I was very tired by the end but my last mile was still faster than my fastest mile on Tuesday. I'm sweating like a bas***d now though Grin

I'm a lot more optimistic about my sub-26 minute 5k goal now.
» A doctor's routine (Go to post)31-01-2015 @ 13:05 
Impressive pace there man. I was feeling pretty chuffed with the run I just did but you've put a crimp on that now, ya fast bugger. Grin
» From B-Rex to T-Rex (Go to post)30-01-2015 @ 17:57 
Post Edited: 30.01.2015 @ 17:59 PM by b_rex
I took the decision to switch from a split of lower/upper/deadlift to full body on all 3 sessions. I essentially ended up doing too much lower body stuff and I wanted to re-balance my training week a bit.

Each session will have a squat movement, a hinge, an upper push and an upper pull; likewise each session will have a "main" lift.
Sunday - squat
Wednesday - deadlift
Friday - bench

So, first full-body session tonight.

Training Friday 30th Jan @ home

Not sure why I continue to specify "@ home" when every session I do is at home and has been since October 3rd...

A: Bench press
5/3/1 week 3
5 x 72.5kg
3 x 82.5kg
5 x 90kg
Slightly disappointed with this after 8 x 87.5 last week. I felt pretty tired beforehand and I have done some form of pressing on the last two days. After the 82.5kg set I set 5 reps as the minimum for 90kg and I could not have done a single rep more.

B1: Bulgarian split squat
3 x 6/side with 20kg weight vest
Fairly light to start with - my balance sucks.

B2: Close grip bench press
3 x 5 x 80kg

C1: Barbell bentover row from rack
(like Pendlay rows but not from floor)
4 x 8 x 50kg

C2: KB swings
3 x 10 x 24kg
Hamstrings a bit sore and tired so I kept sets/reps on the low end today.

Pretty tired now, haven't done full-body for a while!
» A doctor's routine (Go to post)30-01-2015 @ 17:57 
Post Edited: 30.01.2015 @ 18:13 PM by b_rex
General_ill said:Running swimming rowing powerlifting, THE ULTIMATE MALE.


Men want to be him, women want to be with him: The Doc.
» From B-Rex to T-Rex (Go to post)29-01-2015 @ 18:32 
Cosgrove Evil 8 complex
Weight: 40kg
Rest: 90 seconds

The first 3 sets sucked. I got my breath back in time between sets though. Each set was pretty comfortable after the cleans, which I found to be the hardest and most tiring exercise. 40kg front/back squats were a nice active rest to be honest. The cleans/front squat/push press trio in the middle has made my wrists hurt now. I had to put the bar down after the front squats because I couldn't stay in the clean grip long enough and then couldn't transition back to a good grip for pressing from the bodybuilder-style front squat grip.

I don't have a time for the whole thing because my iPhone battery died after the 5s (I was about 6 mins in at that point) but I was strict with the 90 second rest periods. I breezed through the last 3 sets, so I was probably somewhere in the region of 13-14 mins.
» From B-Rex to T-Rex (Go to post)28-01-2015 @ 20:04 
Post Edited: 28.01.2015 @ 20:04 PM by b_rex
Training Weds 28th Jan @ home - lower body

Trap bar deadlifts - high handle
5/3/1 week 2

3 x 127.5kg
3 x 145kg
8 x 162.5kg (belted)
That's vs 10 x 155kg last week.

Then:
3 x 3 x 145kg (beltless)

KB clean & press
Done in between the down-sets of DLs:
6/side x 16kg
2 x 6/side x 20kg

KB swing
5 x 10 x 24kg
Put all my kit away during rest periods, so I was constantly moving for a good 6-7 mins.
» From B-Rex to T-Rex (Go to post)27-01-2015 @ 21:40 
Would like to try a proper hill but Abingdon is flatter than a witch's tit. The biggest "hill" I can run up is barely half a mile and only about 3% at its steepest.
» From B-Rex to T-Rex (Go to post)27-01-2015 @ 17:50 
Training run
3.2 miles in 29:22 (9:11 mins/mile)
9:08, 9:13, 9:20 splits
28:33 for the 5km

Pleased with this. Drank way too much on Saturday and still feel like I'm recovering (hence no lifting since Friday), so I was dreading this run but it actually went fine.

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