Tank Slap - Motorcycle Forum

Been to the gym again today ... that's Wednesday for an hour and Friday, Saturday and Sunday all for a couple of hours, for a couple of weeks.

I've got myself in to a routine now ...
2000mtrs in 10minutes on the rowing machine
10 minutes on the treadmill
10 minutes on the cross-trainer

I then go on to the cable weights ... as I've got quite powerful legs already, I'm concentrating more on my upper body and core.

Triceps, Biceps, Shoulders and Chest using a staggered routine increasing weight each time
ie. 50 x pulls at ?kg / 30 x pulls at X?kg / 10 x pulls at ?kg

5 minutes with a Kettlebell

To finish, I then go back on to the rowing machine to try and achieve another 2000mtrs in 10 minutes again

I've also cut down on my calorie in take and eating/drinking healthily.

After the first weekend, I was aching ... so much so that I had to drop myself from the darts team as I still couldn't lift my arm to chuck a dart but after this week, I've tried one of these Protein Recovery shakes and I can honestly say I've got no soreness even though I know I've trained harder

Roll on next week

Sounds good. You should get a decent afterburn from that as well.

If you want some decent ideas for good grub try these:-

http://www.bbcgoodfood.com/recipes/coll ... rie-dinner" onclick="window.open(this.href);return false;
http://www.bbcgoodfood.com/recipes/coll ... 0-calories" onclick="window.open(this.href);return false;

There are other sections on that site, like low carb or high protein. I recommend the egg and chips

Thanks for the links

One problem .... Im a fussy eater

Veg isn't one of my strong points, I'll do potato's, carrots, peas, mushrooms and fruit I do as a smooooothy.
My salad threshold goes as far as lettuce and a little Beetroot as a token gesture.

I've taken to seeds for some reason and graze on them all day with a few grapes and/or apple

Take a look. There are some good ideas. I had steak yesterday and chicken curry tonight. There are burgers and fish and chips on there. It's not all rabbit food.

only had an hour tonight as I had pick the Spudlets up at 7:30
15mins / 3000mtrs on the rower
10 mins on the cross trainer
30 / 20 /10 on the triceps / biceps
10mins / 2000mtrs on the rower

I wasn't weighing myself so I've started top keep a log as well as making a note of the weights and routine

If you're doing cardio more than an hour is fine. If you're doing weights then limit it to an hour. There's a lot of evidence to suggest more than 45-50 0minutes weight training reduces the benefits.

Goiod work on the rower though. That's a lung buster.

I love the rower . I need to get back to using mine everyday.

Taekwondo last night. Kicking practice. My turn around back kick looked good.

Let's not mention my attempts at a spinning back kick

Lactic training on the legs tonight. 20 mins on the cross trainer (variable resistance) followed by a switch to the Jacobs ladder for 3 x 60 second sessions at 120 meters/sec, followed by am immediate switch to the treadmill for a 60 second sprint at 15.5kph....

Feck me, my legs felt the size of a small county after that..

Running club tomorrow so will have to wait and see what is on the schedule there..

3500 mtrs in 15 mins on the rower
10 mins on the cross trainer
Biceps, Triceps and shoulders on the weights
500 mtrs on the rower as a 'warm down'

Spudda wrote:3500 mtrs in 15 mins on the rower
10 mins on the cross trainer
Biceps, Triceps and shoulders on the weights
500 mtrs on the rower as a 'warm down'

Will you stop it. I'm feeling unfit now








Good on you mate.

D6Nutz wrote:Lactic training on the legs tonight. 20 mins on the cross trainer (variable resistance) followed by a switch to the Jacobs ladder for 3 x 60 second sessions at 120 meters/sec, followed by am immediate switch to the treadmill for a 60 second sprint at 15.5kph....

Feck me, my legs felt the size of a small county after that..

Running club tomorrow so will have to wait and see what is on the schedule there..

The sprint intervals are really effective hey! I wass always just a "more km's" type of training, but last year trying the speed work and interval training made a big difference. Even after the injury and 5 weeks of no running I still smashed 3 /12 mins off my PB.

I do 1minute sprints while on a 80% pace running, ususally over 20-30 mins. this was yesterdays on the treadmill.

13 km/hr - 5 mins warm up
17 km/hr - 1 min
13.5 km/hr - 4 min
17 km/hr - 1 min
13.5 km/hr - 4 min
17 km/hr - 1 min
14 km/hr - 1 min
13.5 km/hr - 1 min
13 km/hr - 1 min
12.5 km/hr - 1 min

5.78 km - 25 mins - av pace 4.19 min/kms

Thats impressive pace mate.. There is no way I could get my legs moving at 17kph, I can just about manage 15kph for under a minute..

Did a pace run with the club last night, 5km including 2 bloody big hills. Managed a time of 26mins, even with a dose of manflu so quite happy with that.. Planned on a run tomorrow, but the weather is looking a bit pants so might hit the gym instead.

Mixed all over session last night. Started off with legs, then switched around to chest, shoulders, back and legs again.

Now I've finished the detox I can go back to the 3 day plan I was using but I need to throw in some more cardio.

D6Nutz wrote:Thats impressive pace mate.. There is no way I could get my legs moving at 17kph, I can just about manage 15kph for under a minute..

Did a pace run with the club last night, 5km including 2 bloody big hills. Managed a time of 26mins, even with a dose of manflu so quite happy with that.. Planned on a run tomorrow, but the weather is looking a bit pants so might hit the gym instead.

Thats faster than I had been doing, but I felt I wasn't pushing hard enough at 16 km/hr. I was grimicing at the end of each sprint minute but overall felt OK through it. I did a full half hour of running specific yoga stretching afterwards and that night shift (after a sleep) I could feel I had done a good run but I wasn't as tight as I normally was.

Just got to get my arse back in there and do some more! Pretty certain I'm going to commit to this 1/2 marathon (you've been motivation believe it or not!) and looking to aim at sub 100 mins. Achieveable I reckon given my current pace and last 3 race results.

Ouch ...

Went for a run today, worst run in ages. I really struggled to get the pace over a 6min/km, even with that lower pace my legs where really aching. I think the toll of the last few weeks training is starting to hit.

Our instructor said we could have an easy night at Taekwondo.

So we did an hour of circuits tonight.

D6Nutz wrote:Ouch ...

Went for a run today, worst run in ages. I really struggled to get the pace over a 6min/km, even with that lower pace my legs where really aching. I think the toll of the last few weeks training is starting to hit.

Make sure you don't try to push through that Jon. thats what I did and the archillies injury followed. If your legs are sore get some good stretching in and do some stationary bike training or something low impact till they feel better. I learnt the hard way.

My second day back at work saw my first circuit in about half a year!

Luckily, it was a Boxercise-type circuit, with the emphasis today being on power rather than speed or cardiovascular fitness. This meant that the PTI was quite happy for me to smack the crap out of the pads without rushing anything. This allowed me to keep the redness of my face to a minimum, but I was still knackered at the end of it.

Today has taught me that
A) I need to get back into the gym and lift some weights, and...
B) I need to actually do some cardio more than "every now and again"!