The new improved fitness thread

[Kwacky]

legs for me today as well. Not the best weather for it.

For the first time in my life I've failed on the leg press. I didn't have the strength to push it back and set the lock.

[Kwacky]

Sports massage last night. I remembered last night why I never ask for my calfs to be done. Fecking ouch.

[D6Nutz]

Ran 13.1 very hard and very hot miles today.

Although, it was very scenic running down the Thames. The time it's self was shite, the slowest 1/2 I've run so far. But I enjoyed just running (and walking) and not focusing on getting a time.

[Cav]

So my sprint training continues...

Last night I did my 5th sprint training session entailing 16x 1minute sprints (20km/h, as fast as the treadmill can do). Also, I can't manage to do them all for 1 minute yet but I'm getting there.

Last night I managed: 4x45seconds, 10x30seconds then I finished with a very grueling 2x45seconds. I nearly threw up a handful of times though but I'm miles ahead of where I was 5 sessions ago.

My weekly routine is now:
Monday - Sprints
Tuesday - Upper body weight training
Wednesday - Football training
Thursday - Leg day
Friday - Sprints
Saturday - Rest
Sunday - Rest or light jog

[Kwacky]

Back to the gym. I've picked up a timetable. I'm going to do a couple of classes so I can work on my overall fitness.

[Cav]

Leg day yesterday.. first day back on it in a while so I focused on getting the full range of motion. I was surprised/disheartened when I only got 130kg for 5 but my form was slipping so I decided to drop 40kg and go for reps for the final set.

I also added deadlift into the mix and then single legged weighted squats

[D6Nutz]

5 1/2 miles Wednesday evening and another 7 yesterday puts me on s total of 25 miles in 5 days

Couple of rest days needed now!

[Kwacky]

I dragged Mrs Kwacky to the gym. Made her do some core exercises with chest and shoulders thrown in. She's damaged a ligament in her knee so has been avoiding exercise.

Not on my watch. I gave her a few weeks grace.

[Perkles]

I did a load of stretching today and some press ups,feel loads better for it

[Cav]

I did my sprint training again today.. felt utter sh!t and only managed 10 of my usual 16 runs and only 1 of them was for 45 seconds; the rest were 20-30 seconds. I felt so ill afterwards too. Don't know what's wrong with me.

[Kwacky]

We were told it was light sparring tonight, the aim was to concentrate on learning blocks.

Everyone bar one twat did really well and took their time to do it slow. The twat twice punched me in the back of the head after I did my move.

I'm going to kick him in the chest next week and laugh it off as "good experience"

[Cav]

We were told it was light sparring tonight, the aim was to concentrate on learning blocks.

Everyone bar one twat did really well and took their time to do it slow. The twat twice punched me in the back of the head after I did my move.

I'm going to kick him in the chest next week and laugh it off as "good experience"

Kick him in the chest then elbow him in the nose for good measure

[Kwacky]

I want to join this gym

[video]https://www.facebook.com/BombshellSport ... 538867296/[/video]

[D6Nutz]

Last race in the yateley 10k series tonight. Had a really strong run, 55 mins just 1 min from a pb. Really happy with that, also really happy with the consistency of my pace only 1 mile above a 9 min mile the rest where within 15-20 seconds of each other.


Now all I need to do is work out how to do that pace over double the distance......

[D6Nutz]

7 very long, hilly, and very hard miles on the Basingstoke half route.

Apparently back to back runs are good for the stamina, not sure at the moment...

[D6Nutz]

10 hilly trail miles round Basingstoke, running with a group much faster than me, so really pushed me hard just to stay near them.

[Kwacky]

chest and arms in an almost empty gym. That meant I could take my time and watch the boxing at Rio,

[D6Nutz]

6.5 mile recovery run, all trail so quite relaxed and a fairly quick pace.

2 rest days now before getting back to the hills again

[Cav]

I did another sprint training session last night.

This time I managed:
2 x 45 seconds, 13 x 30 seconds and ending with another 45 second sprint. When I finished I did 1 set of squats (I jumped in between someones set so don't know what the weight was but it was to do a full range of movement and effectively stretch my legs out)

Topped the session off with an 'ice shower', jacuzzi, 'ice shower', sauna, heated seats

[Kwacky]

Back and shoulders last night. When my shoulder is working it's reasonably strong. No issues last night so I pushed it and there are no aches today so I'm pleased with that.

One of the gym bunnies was doing bent over dumbbell rows right in front of where I was doing deadlifts. It's fair to say that my form went right out of the window.