Tank Slap - Motorcycle Forum

Weighed in yesterday 1.5kg less than Monday - most likely water weight but I'm feeling good.

Last strength training session tonight before starting intensity training next week with pre-workout.

I used my heart rate monitor on Wednesday to see roughly how many calories I burned doing the 9 mile cycle and gym workout - 1500kcals. Considering I'm only eating 2200kcals on a training day that's one hell of a deficit

Check out my ride on Strava: https://www.strava.com/activities/10068 ... 1495824771" onclick="window.open(this.href);return false;

Train was cancelled, next one was going to be at last half an hour, so thought sod it why not cycle.

Not bad considering there are a few hills and it's been a couple of years since I rode more than a couple of miles in one go.

Nice evening for it.

Boxercise was tough this evening. Lots of speed work. Not what you want in this heat.

Last strength session yesterday, muscle groups are tired so I was surprised to achieve 95kg for 3 reps on the Bench Press. Once I'd worked up to 95kg I subsequently did 90kg for 3 and 85kg for 3.

Weekend off now for recovery then into high intensity next week

Hit the gym yesterday. I'm off my routine so I make it up as I go along.
10 mins warm up on the cycle
incline chest press
seated chest press
deadlift
Romanian deadlifts
Smith machine shrugs, front and back

Then on to the cable machine for a mix of abs, arms and shoulders
Finish off with some stretches for my legs

My back is very sore today

Loads of squats today. Went up another 5kg which I was comfortable with. I reckon I can put another 10kg on before it's a real struggle but I had done 4 sets already so didn't want to push it. Then deadlifts with the trap bar to hit the quads. A few more leg exercises then some cable work.

The guy who does the boxercise class is going to do me a big lean gain plan with varying exercises and a rough diet to follow.

This is weeks 1 and 2. I did day 1 this evening and was doing fine until I hit the close grip press and flies as supersets. The decline press was a struggle on 40kg and I failed to finish the cable pulls. Likewise the abs routine. I got halfway through the second set when cramp set in.

The gym closes today. It's a bit emotional, I've been going there for ages, I started just a few weeks before my crash and it's where I did my rehab to get fit again.

End of an era - sad and unnecessary really.

You joined another one yet?

No. I'll look when I'm back from France. There's no point at the moment, it's only Friday boxercise and a weekend work out I'm missing out on.

Gym tonight - last high intensity workout of the week

Tomorrow I'm off to a Crossfit gym as part of a "Bring a Buddy" day. Downside is that my knee is still causing trouble so I won't be able to do too much.

8.3 miles last night, mainly on the Basingstoke half route so bloody hilly.

Then went to get the bike out this morning and it had a decking puncture, so changed the bits over to the full sized bike. Had to get to the station in under 8 minutes, it's 2 miles from the house.. Somehow I made it..

4 minute miles.. you could have ran that D6 !!

Not sure about 4 min miles, but it would appear that I can move if I want to.

10k race today and yet another pb, there where also to fecking big hills on the route.

Good result Jon!

Well done Nutz, always good to get a PB!

Nice choice of cider too.

Absolute nightmare today...

Cycling to the gym (5.5 miles) it's occasionally spitting with rain - actually quite nice as I was getting a bit hot. Arrive at the gym, "Sh!t, I forgot my bike lock". Back home I go. Less than 1 minute into the ride home and it absolutely hammers down - for the entire ride home! Still, despite the conditions and extreme headwinds I managed over 11 miles in 40minutes

Thinking I'm smart I go a shorter route, except I've never been that way before and I get lost. In the mud. In the rain. In the puddles. I quite literally changed all my clothes to brown and my feet are swimming within my trainers.

In the house, shower, dressed, drive to the gym.

Bench Press
60kg x5 - 80kg x5 - 90kg x5 - 100kg x 4 - 90kg x4 - 80kg x5

Pull-ups
5x5 with super-strict form

Incline Push-ups on rolling dumbells
5x5 with super strict form

Military shoulder press
60kg x5 for 5 sets

Bent-over Row
60kg x5 - 90kg x5 for 4 sets

There was a load of other stuff which I just can't be bothered to type up but all in all it was a very good gym session

kiwikrasher wrote:Good result Jon!

Cheers mate, I can't believe where I'm at now. Last year I was struggling to get to 10 min miles for just a couple of miles, now I've fine 8 min mile average for 10k.. Totally insane..

Tonight I went for a chill out run, 5 miles of hills but at a 10:30 pace. It was really nice.

@Cav, you got a decent cardio blast in though before hitting the weights so not all bad.

D6Nutz wrote:

kiwikrasher wrote:Good result Jon!

Cheers mate, I can't believe where I'm at now. Last year I was struggling to get to 10 min miles for just a couple of miles, now I've fine 8 min mile average for 10k.. Totally insane..

Tonight I went for a chill out run, 5 miles of hills but at a 10:30 pace. It was really nice.

I've been watching over the last few years your results getting better and better, and been very impressed with your dedication and drive. It constantly makes me feel like a lazy arse, I have tried getting back into running a few times but the archillies/hamstring issue constantly flares up. And in my current headspace with exercise I don't need much excuse.

I looked up my PB for 10km, 44.20. Back 3 yrs ago. I can remember you saying back then you couldn't see yourself pulling those type of times, well you pretty much are now!!!