Tank Slap - Motorcycle Forum

My PT cancelled yesterday because of sickness, she showed up but her boss sent her home so I did a light cardio session, legs were still stiff as hell from Monday but okay today.

Tomorrow I will do a pre-work session, mainly upper body/arms but a kicker in the middle of Stairmaster 1 min> Lunge walk for 15 mins. Then get hold of next weeks program.

10 mile road race today, was going to try and pace it at 8:30 min/mile but that went wrong somewhere.

Finished in 1:18, which is an average 7:49 min/mile. Needless to say, I'm well happy with that and also very knackered!

Well done!

I onluy had 45 mins today so my PT did me a quick all over routine. I'm battered. Triple sets with a compound in the middle.

D6Nutz wrote:10 mile road race today, was going to try and pace it at 8:30 min/mile but that went wrong somewhere.

Finished in 1:18, which is an average 7:49 min/mile. Needless to say, I'm well happy with that and also very knackered!

Oh, and who says this running malarkey has to be serious......


photo 1666 was taken at 11:42:12 by Barry Cornelius, on Flickr

I managed a 40minute cycle before it got too dark last night. Over 8 miles on my extremely neglected 10+year old mountain bike.

Good News?! My knee doesn't hurt !!!!!

Physio has given me the green light to hit the weights again.

Only light weights, and following his program so only doing weights 2 days a week, and 2 core sessions a week as well, but it'll be great to back into things.
As I haven't been going to the gym before work I've had real issues struggling to get up in a morning, hopefully this will get me back on track.

don't go full hero you, stay on the light stuff.

Kwacky wrote:don't go full hero you, stay on the light stuff.

I daren't. My physio is an ex-Royal Marine and I get the feeling he'd put things inside me if I went against his advice!

Been doing a few HIIT sessions in the last week. What a killer they are.

Itchy wrote:
I daren't. My physio is an ex-Royal Marine and I get the feeling he'd put things inside me if I went against his advice!

My uncle was a PT for the commandos. Those people aren't human. Stay on their nice side is my advice.

7.5 mile torch light trail run tonight, that was proper muddy

legs and abs.

I'm spending all weekend in the pub so I don't care that walking will be a problem.

I did 4 sets of everything last night, 2x 5second concentric, 5 second eccentric movement then 2x normal speed sets. Wow did I get a pump and wow do I feel sore today!!!

I managed 5 pull ups per set with the 5sec up/5sec down approach then going to normal pull ups was bliss and easily managed the 10 I usually do

17 mile run this morning, was expecting it to be flat as it was following the river but I wasn't expecting it to be quite so muddy! My legs where done in by the end.

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Back only tonight. Loads of barbell and machine exercises doing a range of weights and reps then repping out on the machines.

I was already aching by the time I got to the car.

Nice club run tonight, tempo session of 8 mins pace and 2 mins recovery. Rinse and repeat 4 times, pace 8 min/mile over 6 miles.

Just about recovered from a 100-rep workout on Friday...

10x10 Pull ups
10x10 Push ups
10x10 Romanian Deadlift with Shoulder Press
10x10 Hanging Leg Raises

All of that in a circuit. My lats were beyond dead from the pull ups!

legs yesterday, chest and arms tonight

Yesterday I finished off with a seated abs machine. It's really effective. Especially when you put 20kg on it, realise it's too heavy but clock that people have seen you put weight on it so you have to do the ego thing and carry on. My abs are in pieces.

Should have done a club training session tonight, but its cold and I can't be arsed, so I didn't.