becbec's road to recovery

[teamfatboy]

Really didn't want you to use my pic Bec Bec! :shifty:

But your new glasses must go down a treat at le dungeon, Vee :grin:

[bigskinny]

good to see you're still going strong Becbec after all these years. Have you built a impressive physique?

[runveerun]

Really didn't want you to use my pic Bec Bec! :shifty:

But your new glasses must go down a treat at le dungeon, Vee :grin:

Yeh that's true I still get picked up by the local gym goers :shock:

[becbec]

Been slack with weights lately... new gym and I hate finding where everything is etc so booked myself an appointment tonight to get shown stuff..

Saturday

1 hr intervals on X-trainer

Sunday

Off

Monday

1 hr intervals on X-trainer

I'm noticing that my stomach is getting a bit smaller so stoked about that

[becbec]

got shown round the new gym last night and introduced to chains and bands.

Never thought i'd be able to do pull ups and clap press ups, i feel strong :pfft: although i did probably look like a bit of a tard with a massive rubber band wrapped around me

Introduced to a few exercises here and there

Cardio

30 mins intervals

[Chillicat]

Never thought i'd be able to do pull ups and clap press ups, i feel strong :pfft:

Nice work!

although i did probably look like a bit of a tard with a massive rubber band wrapped around me

:pfft:

[teamfatboy]

:ditto: what CC said....

I just don't reckon there's bands made that would get me trying that stuff - on ya, Becbec

[becbec]

Thanks peeps!

Quick leg workout tonight

Deadlifts

12 x 40kg

10 x 43kg

8 x 45kg

3 x 50kg grip gave out

Box Squats

12 x bar

12 x 30kg

10 x 40kg

8,8 x 50kg

Leg Extension

12 x 25kg

12 x 30kg

10,8 x 35kg

Leg Curl

12 x 20kg

12 x 25kg

some dick jumped on the machine when i was retrieving my towel so..

12,12 x SB leg curl

Woodchops

12 x 12kg

12 x 18kg

s/s

Plank

1m30s x 2

Sb Abs

front x 12, sides x 12, back ext x 12

[mike27]

solid plank for 90sec x2

[becbec]

Cardio today

Manage 60 mins intervals on X-trainer

[becbec]

Quick upper body workout yesterday, lost a fair bit of strength so bit pissed off but just something to work towards eh?

Lat Pull

12,12,12,10 x 36kg

s/s

DB Arnold Press

12,12,12,10 x 5kg

SB DB Chest Press

12,12 x 9kg

s/s

SB DB ATW

10,10 x 3kg

SB Back Ext w/ Rear Flyes

12,12,12 x 4kg

s/s

Alt DB Front/Side Raise

12,12,12 x 3kg

Assisted Bicep Pull Up

10,10 x 35kg assist

s/s

Assisted Tricep Dip

10,10 x 35kg assist

DB Curl

12,12 x 5kg

s/s

O/head Tricep Ext

12,12 x 18kg

[becbec]

Leggies today, wierd order of exercises but I actually have to WAIT sometimes to use some things, not used to this :evil:

Leg Press

12 x 50kg

12 x 60kg

12,12,12 x 70kg

kept this light to save energy for the rest of the workout

Single Leg Curl

12,12,12 x 15kg

My turn to hog the squat rack 8)

warm up with 12 x 20kg squat

Drop Lunge

12 x bar

12 x 25kg

10 x 30kg

finished off with 12 x 30kg squat

Reverse Lunge from Step

15,12,10 x 7kg DB's

Single Leg Extension

12,10,10 x 15kg

So I have been enticed into doing a half marathon in 4 weeks (SBS in Lincoln), I know there's been a similar thread somewhere about it. I know that I could run 10km so I don't wanna to that one, gonna go for the half. What do you reckon my training should be like (distance/frequency/flat vs hills? Was thinking of running 3x a week. Miss Vee? :-s

[mike27]

yeah i may consider that run too :nod:

run outdoor min 3x a week

4 week plan. 1st 3x 45min 'jog's'

2nd week 3x30min runs at quicker pace

3rd week 2x 20min quick pace.10min rest between. 3times a week.

4th week 2 x 60min jogs and 1 lot of sprints

just mix it up. pace train and intervals for speed etc. edurenence etc

[runveerun]

Miss Vee? :-s

You rang? :grin:

Good place to work out a training program is runners world:

http://www.runnersworld.com/

Somewhere in that website is a tool to plug in what date yo plan to do the race and it will work out backwards to todays date for a training programme.

You basically would be increasing your runs up to one week before the race. Doing x1 day Long distance a week, x1 day of speed work and x1 day of hill work, possibly another day thrown in there too.

Generally it is not recommended to run the full 21km until the day however I did accidentally run a half marathon once a week before a 1/2 marathon race and felt more confident and better because of it.

Run on the course as much as you can before the race - do alot of training on it if you can then you will know what you are in for.

Look into eating while running as you may be out there for sometime I used to eat energy gels and the odd moro bar.

Get good properly fitted shoes if you don't already it is worth spending the money on going to a fancy shop like show science and getting fitted it will save you money and pain in the long run (good pun huh!)

I used to just make myself as comfortable as possible so ipod on, good shoes, snacks and water. On verrrrry long runs I would take money or cash card in case I ran too far and couldn't run back.

Have fun BecBec! It's quite an achievement to run one of those! \:D/

[mike27]

camel back loaded with 4-8% cho soloution and add some salt to it too

21km = 2hrs or so? so definatly needing some simple carbo's in at some point. prolly start on them about 45mins in.

yeah gel packs are great.

[teamfatboy]

Miss Vee? :-s

You rang? :grin:

Good place to work out a training program is runners world:

http://www.runnersworld.com/

Have fun BecBec! It's quite an achievement to run one of those! \:D/

gold advice right there! Runner's World is a great site (nearly as good as this one!), loads of resources and motivation.

The point about good shoes is a good one, it really is worth going somewhere that can do gait analysis and recommend the right shoes (says the voice of experience) . But definitely, Do It

[becbec]

Went for first training run tonight, felt pretty average... 30mins @ 9km/hr, few sprints for 20sec or so at 10km/hr.

Played around with weights tonight

SB DB Chest Press

20 x 7kg

15,15 x 7kg

s/s

SB DB ATW

12 x 3kg

15,15 x 2kg\

SB DB Flyes w/ Back Extension

12,12,12 x 3kg

s/s

SB DB Pull

12,12,12 x 7kg

Lat Pulldown

20 x 24kg

15 x 28kg

10 x 36kg

s/s

DB Shoulder Press

10,10,10 x 5kg

DB Bicep Curl

15,15,15 x 5kg

s/s

O/head Tricep Ext

15,15 x 18kg

15 x 20kg

[becbec]

Second training run today round Hagley Park

8km in about 55 mins, felt okay but definitely needed my running partner to keep me going

[becbec]

Another training run tonight

Just under 9km in 1hr

[becbec]

Session with PT today

Deads

12 x bar

8 x 40kg

8,8 x 50kg

Bulgarian Split Squat

8 x 28kg

8,8 x 32kg

s/s

Close Grip Pulldown

8 x 36kg

8 x 40kg

8 x 48kg

Lunge off Step

8,8,8 x 18kg

s/s

Cuban Snatch

8,8,8 x 2kg

SB Crunch

8,8,8

s/s

SB Leg Curl

8,8,8

s/s

SB Side Crunch

8,8,8 each side

Back Extension

8,8,8

Cardio

20 mins X-trainer

[becbec]

Nothing spectacular to report over the last few days apart from todays workout. Done a little cardio here and there but no running.. I hurt my toe lol :pfft:

DB Squat Press

10,10,10 x 8kg

Step Ups

10,10,10 x 18kg

s/s

1 point row

10,10,10 x 9kg

Rear Foot Raised Static Lunge

10,10,10 x 20kg

s/s

Press Ups

10,10,10

farrrk that combo always makes me see stars

Plank

60sec, 50sec

s/s

Woodchops

10,10 x cant remember

Cardio

20 mins intervals on X-trainer

Next few weeks plan is high weight, high sets, low reps

[Luigi]

sup g

[becbec]

What I listen to when i'm doing cardio

Blast it in the chorus and normal in the other bits

[becbec]

One Armed Dumbell Snatch

4,4,4,4 x 10kg

One Legged Romanian Deadlift

4,4,4,4 x 20kg

s/s

Bent Over Row

4,4,4,4 x 20kg

DB 1 Arm Overhead Squat

4,4,4,4 x 5kg

s/s

DB Incline Bench Press

4,4,4,4 x 10kg

Could have done 12.5kg but was too scared of dropping them on my face :pfft:

Reverse Woodchop

10 x 18kg

10,10 x 14kg

s/s

Plank

45 sec x 3

Cardio

40 mins intervals on X-trainer

[becbec]

Romanian Deadlift Row

10 x bar

4,4,4,4 x 35kg

Wide Grip Pulldown

10 x 36kg

4,4,4,4 x 42kg

superset

Single Leg Squat

6 x bw

4 x 10kg

4,4,4 x 14kg

Back Extension

4 x 5kg

4,4,4 x 10kg

superset

YTWL

8,8,8,8 x 3kg

SB Crunch

10,10,10

superset

SB Hip Flexion

10,10,10

superset

SB Side Crunch

10,10,10

Deads

4 x bar

4 x 30kg

4 x 50kg

3,3 x 60kg