[QUOTE=“TheUlteriorMotive, post: 921960, member: 2272”]I have had salad each day for lunch this week - avocado and chicken salad today
Lean like the tower of Pisa.[/QUOTE]
What else was in that? Sounds boring on its own. We have a diet and nutrition thread for this stuff though.
Starting to get pain in the shin area when jogging but presume the “no pain no gain” mantra applies and am trying to run it off
Run on softer ground. Stretch the hell out of your calves
@caoimhaoin
I would like your assessment of the below;
1.5 mile as quick as you can
4 x 400m; 30 secs break between each rep ( speed endurance)
15 mins core work high intensity
Started doing that routine this week from one of the links a couple of pages ago. Pretty good. Downloaded a free app as well called fitness buddy which is pretty handy as it’s got load of exercises, details how to do them, you can put the into a custom workout and then you can record weights/reps etc.
First time doing dead lifts though - very light weight but my Hamstrings are really feeling it today!
Was a piece in the guardian which I will look for re shin splints
[QUOTE=“tallback, post: 922050, member: 1158”]Started doing that routine this week from one of the links a couple of pages ago. Pretty good. Downloaded a free app as well called fitness buddy which is pretty handy as it’s got load of exercises, details how to do them, you can put the into a custom workout and then you can record weights/reps etc.
First time doing dead lifts though - very light weight but my Hamstrings are really feeling it today![/QUOTE]
What weight plates?
2 x 10 kg
If you cant manage a 20 either side throw a few plates under where you are dropping the bar to lift it off the ground, it’s not ideal for your back to be going down so low on a deadlift. Just ask @Mark Renton
Yeah, I’d have tight enough hamstrings as well. Didn’t feel like I was overly straining at the time -was more focused on getting it right.
:mad:
Deadlifts 5x4
Pull ups 8x4
Bench 5x5
Single arm rows 5x5
Squat 8x4
Hanging leg raise 10x3
[QUOTE=“glasagusban, post: 922100, member: 1533”]Deadlifts 5x4
Pull ups 8x4
Bench 5x5
Single arm rows 5x5
Squat 8x4
Hanging leg raise 10x3[/QUOTE]
Good warm up.
What did you do after that?
[QUOTE=“TreatyStones, post: 922106, member: 1786”]Good warm up.
What did you do after that?[/QUOTE]
Crawled home.
Ya, and or take off your shoes as well, closer to bar the easier it is when learning. RDL’s are a better exercise for a beginner though.
[QUOTE=“glasagusban, post: 922100, member: 1533”]Deadlifts 5x4
Pull ups 8x4
Bench 5x5
Single arm rows 5x5
Squat 8x4
Hanging leg raise 10x3[/QUOTE]
It’s a proper workout, but ridiculous volume. Pick one upper and one lower to load up in ( kinda like you have), but drop everything else down to 2-3 sets and maybe lighter weight in the 5-8 range.
8x4 is 32 reps, your max reps on any big compound exercise over 85%1RM should be about 25. 100-125 reps overall. You hit 134 on the main exercises. You’ll break down with too much if that.
[QUOTE=“count of monte cristo, post: 922042, member: 348”]@caoimhaoin
I would like your assessment of the below;
1.5 mile as quick as you can
4 x 400m; 30 secs break between each rep ( speed endurance)
15 mins core work high intensity[/QUOTE]
Mental for a footballer.
Pat Flanagan believes no footballer ever needs to run longer than 150 metres. I would go as far as 200 myself with certain teams or players.
And the rest between the 400’s is nowhere near enough.
You’ll injure yourself with too much of that.
[QUOTE=“caoimhaoin, post: 922124, member: 273”]It’s a proper workout, but ridiculous volume. Pick one upper and one lower to load up in ( kinda like you have), but drop everything else down to 2-3 sets and maybe lighter weight in the 5-8 range.
8x4 is 32 reps, your max reps on any big compound exercise over 85%1RM should be about 25. 100-125 reps overall. You hit 134 on the main exercises. You’ll break down with too much if that.[/QUOTE]
Sound Kev. Prob wasn’t up near 85% as training has been patchy for a while. Or else it may have been and my mad is much lowered… 4x8 pull ups too much tho? I could have done a more. Or just too much when factored in with all the other big exercise?
What weights are you lifting on those?
DL 100, bench 70, squat 80. A long way short of where I was but alright to kick start things, I’m on the way back.