Tom's Log

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tom.642
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Joined: Sat Jun 13, 2009 9:59 am
Location: London

Tom's Log

Postby tom.642 » Tue Apr 05, 2011 5:46 am

So, this is my workout log. I've decided to start so there's no hiding if I miss a session, not that I do of course!
At this moment, I am 17 years old, around 180cm and 77 kg (169 lbs). Overall goals is to maintain and improve all round fitness. More short term goals is as follows:

1) Run a Marathon [COMPLETED 8th MAY 2011]
2) Achieve OA Pushup [COMPLETED 30th JUNE 2011]
3) Achieve 20 Pull-ups [COMPLETED 7th MAY 2011]
4) Achieve Standing Rollout [COMPLETED 30th JUNE 2011]

**UPDATED GOALS ON PAGE 14**

The HSPU was on the list originally, but I've decided to leave it out for now, so I can focus on the other goals first. But it will return to the list. I promise.
I'll start off with yesterdays training.

MONDAY 4th APRIL 2011
Core:
- L-sit: 2x30sec, 2x20sec, 2x10sec
- Rollouts (on incline board): 6x3
CIRCUIT x4:
- Crunches on decline bench x15 (holding at top for 5 seconds)
- Lying Hip Swing x30
- Chinnies until burn
PLANK x2 minutes
Last edited by tom.642 on Sat Jan 12, 2013 12:08 am, edited 6 times in total.

tom.642
Posts: 1202
Joined: Sat Jun 13, 2009 9:59 am
Location: London

Re: Tom's Workout Log

Postby tom.642 » Tue Apr 05, 2011 9:55 am

Today's stuff now.

TUESDAY 5th APRIL 2011
AM: 5 Mile run
Knocked 5 seconds of my PB today with a 34:46. Technically it was a 34:26 as my 5 mile route is a little longer, but I use the end time so I can compare to my previous results. Probaly shouldn't have gone for a PB today, because I'll feel it tomorrow - but for today, it feels good.

PM: Strength
- Assisted OA Pushup 5x5 (per arm)
- Pullup Pyramid x3: 4, 5, 6, 5, 4
- Knuckle Pushups 5x10
- Weighted Dips
10kg: 5, 6, 7, 6, 5
20kg: 2, 3, 4, 3, 2
30kg: 1, 2, 3, 2, 1
40kg: 1, 2, 3, 2(FAILED ON SECOND)

Was on the pushups when I realised I might have missed one of the pullup pyramids, so once I was finished with the pushups I went back and did another set.
The problem with the knuckle pushups isn't really the strength aspect, more that as I've only just started doing them, they are quite uncomfortable. As with most new exercises, I'm sure it will pass.
Allinall, I think today was pretty productive.

tom.642
Posts: 1202
Joined: Sat Jun 13, 2009 9:59 am
Location: London

Re: Tom's Workout Log

Postby tom.642 » Wed Apr 06, 2011 9:11 am

WEDNESDAY 6th APRIL 2011
AM: 9 Mile run
Quite hot today, but the pace was comfortable. Didn't time it but it was a good run.

PM: Core
- L-sit: 2x30sec, 2x20sec, 2x10sec
- Rollouts (on incline board): 6x3
CIRCUIT x4:
- Superman x25
- Russian Twist (Decline) x20
- V-ups x20
PLANK x2 minutes

tom.642
Posts: 1202
Joined: Sat Jun 13, 2009 9:59 am
Location: London

Re: Tom's Workout Log

Postby tom.642 » Thu Apr 07, 2011 10:22 am

THURSDAY 7th APRIL 2011
AM: 5 Mile run
Another hot day today, by British standards anyhow. It means that you have to work a little harder, drink more and avoid the flys and midges that have decided to come out and attack. Oh well, could be worse.

Image

PM: Strength
- Assisted OA Pushups 6x5 (Per arm)
- Pullup Pyramid x3: 4, 5, 6, 5, 4
- Knuckle Pushups 5x15
- Weighted Dips
10kg: 5, 6, 7, 6, 5
20kg: 2, 3, 4, 3, 2
30kg: 1, 2, 3, 2, 1
40kg: 1, 2, 3, 2, 1

Actually got to finish my 40kg set today so pleased with that. My hands are getting more used to the knuckle pushups now so soon I'll be able to work with some real numbers on those. Everything's going well at the moment, and that seems a little un-natural...

tom.642
Posts: 1202
Joined: Sat Jun 13, 2009 9:59 am
Location: London

Re: Tom's Workout Log

Postby tom.642 » Fri Apr 08, 2011 10:41 am

Same as Monday.

FRIDAY 8th APRIL 2011
Core
- L-sit: 2x30sec, 2x20sec, 2x10sec
- Rollouts (on incline board): 6x3
CIRCUIT x4:
- Crunches on decline bench x15 (holding at top for 5 seconds)
- Lying Hip Swing x30
- Chinnies until burn
PLANK x2 minutes

tom.642
Posts: 1202
Joined: Sat Jun 13, 2009 9:59 am
Location: London

Re: Tom's Workout Log

Postby tom.642 » Sat Apr 09, 2011 10:40 am

SATURDAY 9th APRIL 2011
18 Mile run
Suffered through this one, after around 15 miles I found it really hard to keep to any sort of pace, and I was painfully aware of how slow I was going. Took several water breaks as the weather was much like it's been all week, the breaks being at around miles 12, 15, 16 and 17. No idea how long the actual run took, but probaly a little too long. The goal for the marathon is under four hours, hopefully the day will carry me through.

tom.642
Posts: 1202
Joined: Sat Jun 13, 2009 9:59 am
Location: London

Re: Tom's Workout Log

Postby tom.642 » Thu Apr 28, 2011 4:19 am

Obviously I wasn't able to post on my log the last few weeks - I have kept records, but instead of posting two weeks worth, I'll just post the highlights.

- Managed to dip 50kg 1, 2, 1 (14/04/2011)
- 20 Mile run (16/04/2011)
- Tested Pull-ups, Dips and Press-ups (17/04/2011)
Pull-ups: 17
B/W Dips: 29
Push-ups: 80
- Started 3 week taper ahead of marathon (18/04/2011)
- Encounter pain in sternum whilst dipping due to not warming up properly (19/04/2011)

Now for today's stuff.

THURSDAY 28th APRIL 2011
AM: 3 Mile run
Good short run today. On my last half mile, I overtook someone, and he then overtook me. Raced a little bit, and won. Unfortunatly for him, I had finished my 3 miles and he still had the rest of his run to get on with! Nothing beats a bit of friendly competition to get you going.

PM: Strength
- Elevated OA Push-ups: 6x4 (per arm)
- Pull-up Pyramid x3: 4, 6, 8, 6, 4
- Knuckle Push-ups: 5x20
- Dips
B/W: 2, 5, 10
10kg: 3, 4, 5, 4, 3
20kg: 3, 4, 5, 4, 3
30kg: 2, 3, 4, 3 ,2
40kg: 1, 2, 3 (FAILED ON THIRD)

Rest is as follows for the session.
For Pull-ups and Dips: 30 secs rest between sets, 2 mins between pyramids.
For OAPU and Knuckle PU: 1 min rest between sets.
2 Minutes rest between different exercises.

tom.642
Posts: 1202
Joined: Sat Jun 13, 2009 9:59 am
Location: London

Re: Tom's Workout Log

Postby tom.642 » Fri Apr 29, 2011 3:58 am

FRIDAY 29th APRIL 2011
Core
- L-sit: 3x30sec, 3x20sec
- Rollouts (on incline board): 6x3
CIRCUIT x4:
- Superman x25
- Russian Twist (Decline) x20
- V-ups x20
PLANK x2 minutes

Rest is 1 minute between sets for the rollouts and l-sit, and also between circuits. No rest between exercises within the circuit. The Russian Twists are done with a 10kg weight and it's 20 reps per side (so I guess 40 total). I'll start writing them down properly in the future. With the rollouts, the board is getting lower and lower, and the reps are feeling stronger too.

As of May 1st I'll also be doing 100 burpees for 100 days, although I may have to give myself my marathon day off. We'll see.

tom.642
Posts: 1202
Joined: Sat Jun 13, 2009 9:59 am
Location: London

Re: Tom's Workout Log

Postby tom.642 » Sat Apr 30, 2011 5:45 am

SATURDAY 30th APRIL 2011
8 Mile run

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rmb1100xxv
Posts: 129
Joined: Sat Mar 26, 2011 11:49 am

Re: Tom's Workout Log

Postby rmb1100xxv » Sat Apr 30, 2011 6:04 am

Great stuff Tom, push yourself.
'Such in outline is the official theory. I shall often speak of it, with deliberate abusiveness, as 'the dogma of the Ghost in the Machine.'' 'The Concept of Mind', G. Ryle


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