Tank Slap - Motorcycle Forum

This was tonight's set. Everything is paired up for supersets. The shrugs you do whilst seated at the lat pulldown machine. I only used 12kg dumbbells and my upper traps were screaming.

Went to one of the clubs coached sessions for the first time in ages. The session was called 7-7-7 and involved running 7 mins at your marathon pace, followed by 7 mins at half marathon pace, and then 7 mins at park run pace. There is no recovery time!

1 - 9 min/mile
2 - 8.15 min/mile
3 - 7.15 min/mile

Happy enough with that as I haven't really been running for the last 3-4 weeks.

Went to the physio again today.

I think there were some crossed wires last time I went. Apparently I shouldn't be doing my strength work whilst I'm under their care.

Whoops!

Didn't tell him I'd been deadlifting this morning.

Still, things are sort of promising. Although my abs are as weak as a kitten, my form is apparently really good with the core stuff, so at least that's a solid base to work on.

after getting the ligaments torn in my left knee (football) back in late Oct and then having a good 6 weeks on crutches, I finally started back at the gym on Monday. Took a class that involved rope work, kettlebells, sled pulls etc. 60 minute class using a tabata training technique with one 3 minute break in it.
Muscles have been having a word with me the last couple of days I can tell you.

Gotta shift some excess kgs and get my strength back up before the track time kicks in again.

Went for a walk.......nowt big - 3 miles or so. Hip has been playing up lately, so trying to see if it's going to implode anytime soon, or if I'm good for another few years.

14 very wet, very muddy, trail miles this morning.

Coached club session tonight. Indian File training session and my first time in group 2 (out of 4).

Basically the session is, run in a line and the person at the back has to sprint to the front. This continues taking a break every so often and dropping the pace slightly. Overall, including warmup, we covered 10k (6.2 miles) in 53 minutes.

Gym for a PT session yestarday and we were taking it a bit easy concentrating on high reps rather than weight, we've both been off with this flu so getting back up to speed will take a day or 2.

Today was a chill out day

Tomorrow I'm back into the program and planning a nice mid morning session when it will hopefully be quiet.

I've cancelled tomorrow's session, I'm still getting over this cold.

Well... last nights gym session was incredible!

I'm now doing quad-sets for 3 exercises.... it went like this:

3 sets of 10 reps for everything....
Group 1:
Pull ups
Push ups
Lateral raises
Crunches

Group 2:
Shoulder barbell press
Decline cable flies
Bent over row
Crunch with twist

Group 3:
Incline cable pull through
Straight bar & straight arm lat pull down
Rear delt flies
Lower ab leg lifts

I then did a random barbell row set with a guy in the gym. 10 reps/3 sets of 45kg then a drop set (45/30/15) I'm not sure of the actual name but my god it works everything. The barbell is put against a corner and you lift the opposite end while stood over the barbell.

Everything done with very strict form and slow

I used to do a few exercises like that. You can do one arm press, bent over pulls, twists and overhead hand to hand pass overs

Most of these exercised I'd like to do one arm at a time, however, I have to be aware that I'm using multiple pieces of equipment at a time and cluttering an area.

If it was quiet I'd be using two barbells, the squat rack, pull up bars and a set of dumbells at one time.. it's just not practical during peak times

I've been back on the rowing machine, trying to up my cardio fitness and i didnt warm up properly the other day so I think i've ripped something at the back of my left leg below my bum. Sharp pains every now and then and a dull ache - it's killing me today.

I'm not one for resting it, but this is hurty

That sounds like a trapped nerve

Sounds more like tendon/muscle tenderness to me, probably jarred it.

Rowing isn't that gentle on your body especially with poor form (which the majority of people, myself included, have)

Cav wrote:Sounds more like tendon/muscle tenderness to me, probably jarred it.

Rowing isn't that gentle on your body especially with poor form (which the majority of people, myself included, have)

Your probably right - and my form is crap at the moment, so my own fault i reckon, so RICE this afternoon.

19 miles this morning averaging 9:41 min/mile pace.

Was going really well up until 17 when my body decided it had enough and stopped. I know I need to work on my nutrition of in going to try these kinds of distances at pace.

D6Nutz wrote:19 miles this morning averaging 9:41 min/mile pace.

Was going really well up until 17 when my body decided it had enough and stopped. I know I need to work on my nutrition of in going to try these kinds of distances at pace.

That’s a fair old pace for that distance mate

I've not trained for a couple of weeks because of this cold. I feel all flabby and yuck. I've still got a cough but I need to get back into it.

kiwikrasher wrote:

D6Nutz wrote:19 miles this morning averaging 9:41 min/mile pace.

Was going really well up until 17 when my body decided it had enough and stopped. I know I need to work on my nutrition of in going to try these kinds of distances at pace.

That’s a fair old pace for that distance mate

I have plans on getting faster than that I've got a fairly flat marathon in April and I want to see how far I can push my body.

I'm doing distance and speed training separately, that was the first time I tried combining them.