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Post by ange postecoslamp on Feb 26, 2016 11:47:50 GMT
Hence
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BlueMoon
Rotated
Six Seasons and a Movie
Posts: 790
Likes: 192
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Post by BlueMoon on Feb 28, 2016 21:36:29 GMT
Settled on a wee routine.... those more seasoned let me know where to mix it up or improve. Main goal is just a bit of weight loss and toning up, not looking to get built
10km cycle, resistence 4, RPM just above 100. Usually finished up in 16-18 minutes
10 press ups 20 sit ups 12 squats holding 2x 4kg dumbells at chest, elbows out 40 bicep curls, 4kg (20 either side) 12 dumbell romanian dead lifts, 2 x 4kg 12 leg raises? (not sure the name but lie flat on your back and lift your legs up, keeping them straight)
Rest 1 min, repeat x 3
30 min uphill walk. Incline / speed = 6.5 / 6.5... usually end up speeding up near the end, sometime going a couple mins extra to make 3.5k and 400 calories (by the treadmills reconking)
Doing this every night, skipping once every so often if something comes up.
Meal wise,
Breakfast: 2 slices brown toast & marmalade Lunch (during week): Pasta, yoghurt, one of those wee super food drinks* (Boots meal deal) Lunch (weekend): Chilli & brown rice Evening: chilli & brown rice
Snacking mainly on fruit. Go to gym for above workout once my evening meal has settled. tend to have another couple slices of toast when I get in.
Not sure why I am posting in such detail. Suppose I reckon if I post it I am more likely to stick with it!
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Stu
Talisman
#SparkysOnFire
Posts: 16,092
Likes: 4,599
Team: Southampton
Member is Online
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Post by Stu on Feb 28, 2016 23:07:20 GMT
You have chilli every night? Isnt that boring?
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BlueMoon
Rotated
Six Seasons and a Movie
Posts: 790
Likes: 192
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Post by BlueMoon on Mar 1, 2016 19:48:50 GMT
Pretty much... It's cheap, easy and pretty tasty though
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lucas
Spectator
Posts: 88
Likes: 21
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Post by lucas on Mar 2, 2016 22:15:10 GMT
Has anyone got a good set of exercises for calves to strenghten them up? Injured mine recently and could do with making them stronger.
Cardio is sky high atm, running an 18min 5k. Pretty happy with myself
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Slim Jim
Regular
Posts: 1,097
Likes: 672
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Post by Slim Jim on Apr 8, 2016 12:33:22 GMT
The DDPYOGANOW app is great, well worth it if you can afford it. I went with the year's subscription, which comes out at £9 a month - cancelled WWE Network after Mania, much better content for the money.
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notpropaganda
Key Player
Eden 'Azarrrrrrrr!
Posts: 8,476
Likes: 5,702
Team: Republic of Ireland
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Post by notpropaganda on Apr 11, 2016 17:16:33 GMT
Ran a 10k yesterday, got a bug for it now
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Post by g7vikings on Apr 11, 2016 18:37:43 GMT
A 10k race? Good stuff. Think that's my current aim.
An old fella in work (43) challenged me to a race around the block last week. (1.2 miles)
He battered me. He done it in 7:24 tbf though so I was never beating him. (My 8 pints and a curry the night before certainly didn't help though)
I'm giving running a proper go now though. (For the time being anyway) Been on a couple since. Only 4K but you've gotta start somewhere. I'm quite enjoying the challenge of trying to beat my previous times though. Knocked a couple of minutes off since me first attempt.
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notpropaganda
Key Player
Eden 'Azarrrrrrrr!
Posts: 8,476
Likes: 5,702
Team: Republic of Ireland
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Post by notpropaganda on Apr 11, 2016 19:47:05 GMT
Yeah 10km, honestly in my "training" I would rarely go over 7km and then the two nights before were shocking preparation as I got steaming drunk both nights. But the day itself, with the good atmosphere and running with the crowd, I found I didn't even notice how long I'd been running til around the 8km mark and then it was just pushing through to the end. Would highly recommend, gonna keep it up for myself now and like you say, try and beat my times
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Post by The Quito Diet on Apr 13, 2016 15:58:19 GMT
Was just getting confident enough in my back to start running again and I've gone and fucked my foot up.
Also, saw that when doing an ab wheel roll out it's more of a challenge to do it on your toes than on your knees; I've just face planted the floor.
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Stu
Talisman
#SparkysOnFire
Posts: 16,092
Likes: 4,599
Team: Southampton
Member is Online
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Post by Stu on Apr 13, 2016 16:00:16 GMT
you're the reason the NHS is struggling
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xavi
Spectator
Posts: 54
Likes: 8
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Post by xavi on Apr 13, 2016 16:37:26 GMT
Could be worse mate. My lower back is fucked
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Post by The Quito Diet on Apr 13, 2016 16:46:33 GMT
Yeah back injuries are the worst which is why I was glad to be on top of mine. What's up with yours?
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Star of Spurs
Key Player
alcohol and night swimming
Posts: 5,399
Likes: 2,676
Team: Tottenham Hotspur
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Post by Star of Spurs on Apr 13, 2016 18:56:16 GMT
started AR-7 today to attempt to #bulk for summer and everything hurts
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Post by Germany's Top Scorer on Apr 13, 2016 19:00:35 GMT
Ran a 10k yesterday, got a bug for it now What was your time? I did one in 2013, aimed to get under an hour but only managed 1:00:59. I beat my mate over the first 3k which is obviously the most important part of it. Polar opposite now, played flying keepers at football today, made one attacking run and by the time I got back to the goal it was like that scene on Peep Show where Mark tries to run in the park.
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