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PHAT journey continues with an AI Piñata (more products than u can shake a stick at)

Thursday

Running

Tempo run (must run distance in specified time range) - run first today and do CrossFit routine straight afterwards

2 x 1km between 7'30 & 7'45"

Completed 7'34" & 7'38"

CrossFit

Yes 50! (record time)

50 situps (hands touch ground above head and then touch toes)
50 jump rope (skipping)
50 situps
50 walking lunges
50 situps
50 burpees
50 situps

Completed 23'32"

Definite puke in the mouth moments today!
 
stxnas said:
What are you doing for holiday? My parents are going to England the first week of September. My stepfather has family over there. I'll find out where he's from.
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We're going to Newquay, Cornwall on the Atlantic, hotel on a cliff above the beach - same place as last year :D beach workouts, TaeKwonDo on the beach, running on the beach, surfing, good food, no cooking, no cleaning just 10 days of chillin'
 
Ok honest opinions guys, I already know what I think...

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Friday

CrossFit

4 Rounds for time:

Run 100m
2 Pull-ups (take 20sec to lower)
5 Deadlift High Pulls @ 88lb
15 GHD Back Extentions
Run 100m

4'59"
4'38"
4'41"
4'29"
 
Saturday - rest

Sunday

Running - tempo runs 4x 1200m between 8'00" and 8'30

8'08
8'24"
8'25
8'13"
 
For you non-track guys, 400m = 1/4 mile :D

I've been running more lately too. The only problem is that I can't stop sweating for about six hours afterwards, lol. Do you have that problem too? Srsly.
 
I know I do after any interval type training.

I think you definitely look leaner & more athletic then the last pics I saw of you.
 
stxnas said:
For you non-track guys, 400m = 1/4 mile :D

I've been running more lately too. The only problem is that I can't stop sweating for about six hours afterwards, lol. Do you have that problem too? Srsly.
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Yep, think that might be the point :D

Seriously, maybe not six, but certainly 2-3 and have managed to sweat while showering! That's a total mind fk right there!
 
MrKleen73 said:
I know I do after any interval type training.

I think you definitely look leaner & more athletic then the last pics I saw of you.
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Thanks Chris, I thought so to but as for everyone, stomach is "hanging" in there! Literally!!

Hoping it will continue to move right direction
 
Ok short training session today

5 x 1 min blasts on the jump rope

10 sets 5 reps 110lb Bench

So an interesting, but encouraging story from today... My wetsuit is ripped :(, going to have to buy a new one and was thinking of ordering online. So I look at the size of the old wetsuit, it's an XL and then I remember towards the end of last year it was loose. Now I don't know what to order...

Then I spot the youngest child's one hanging in the cupboard :D hmm, I wonder what size that is, I ponder. It's a MS, I hold it up against me and think, reckon I could get into that!

AND YES I CAN... way cool, a little tight on the traps, once zipped and velcro'd BUT I reckon an M is going to do nicely - I'm going to wait until I get to surf city, and then I can double check. It's the first time in I don't know how long that once in a wetsuit I look more like a dolphin than a walrus!!!

Weight today 192lbs and 15.9%, would like to lose 5lbs this week, big big challenge, but I'll settle for 3lbs

Big week ahead chaps...
 
Weight 189lbs :D
BF% 15.5%
Lean mass 160lbs

Tuesday (am)

9-7-5-3 reps of:

BB Back Squat @80kg (full depth)
Box Jumps
Inverse Row

For time, don't sacrifice form but complete as quickly as possible

Completed - 6'26"

Tuesday (pm)

15 x 100m w/ 60sec rest between each

1 18"24"'
2 17"16"'
3 17"13'"
4 17"11'"
5 16"60'"
6 17"72"'
7 17"35"'
8 16"92"'
9 17"18"'
10 DNF

Nagging hamstring injury twinged on number 10, so I pulled up - not risking it!!!

Man I used to able to run 13's at school, but I wasn't 190lbs then I suppose...
 
gwls said:
Yep, think that might be the point :D

Seriously, maybe not six, but certainly 2-3 and have managed to sweat while showering! That's a total mind fk right there!
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Everybody at work gives me a hard about how much I sweat. My boss actually made a special order of wicking golf shirts for when I go see customers :lol:

gwls said:
Cool! I'd picked up on legs, but guess I hadn't really noticed arms!
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Go have another look.
 
Wednesday - PT session

5 mins stretching (hams and shoulder rotation)

3 rounds -
Pull ups
Step up lunges with 22lb dumbbells

I CAN DO 5 UNASSISTED PULL UPS NOW!!! :D

3 rounds
66lb x 10 reps Bent over row
Incline press up x 10

3 rounds
132lb back squat x 5 reps
35lb full range kettlebell swings (floor to ceiling pause at top of swing)
15 GHD

5 mins stretch at end

Knackered!!!
 
Thursday

CrossFit AMRAP- 12 mins

8 x pushups
8 x 22lb DB overhead press (each side)
40m farmers walk with 44lb DB

Completed 5 rounds 16 reps and 38m in time allowed

Running 5 x 400m sprints

1'33"
1'38"
1'40"
1'45"
1'56"

still pretty sore from the past three days training and had figured the the CrossFit session was going to be easy but let me tell you by the end of round three, my shoulders were screaming!!! Bit disappointed with running times, particularly the last one but I was spent by then, just putting one leg in front of the other was a challenge...
 
My step-father is English, but that's the first I've heard that one.
 
Friday - No training, slept through my alarm by 3 hours!!!

Saturday

Strength

5x5 BW Chins !!!!! Hell ya :D

CrossFit

5 rounds for time

400m
24 Air squats
24 Walking lunges

Completed 19'16"

Running

2000m for time

Completed 11'20"

Very pleased with today, think I'm going to be very sore tomorrow...
 
SUNDAY

Drive to Cornwall, 4.5 hrs and then had to do my run, typical British weather it was raining!

Running

4 x 1200m TT w/ 4min rest between each

7'06"
7'12"
6'52"
6'41"

MONDAY

Strength

DE: Pull-up 2 reps, lower for the 30sec count. 5 rounds

DB curls 3 x 10 x 27lbs
DB press 3 x 10 x 27lbs

CrossFit

7,6,5,4,3,2,1 reps of:
Air Squats
Burpees (chest to the ground on the push-up)
Tuck Jumps

Completed 6'34"

TUESDAY

CrossFit

50 Air Squats
5 Push-ups
40 Air Squats
10 Push-ups
30 Air Squats
15 Push-ups
20 Air Squats
20 Push-ups
10 Air Squats
25 Push-ups

Completed 13'39"

Running

100m sprints

17"10
18"20
17"38
16"89
16"20
17"24
16'47
16"01

Had a nice 3hr nap yesterday afternoon, food is great but weather is poor presently. Planning to go for a surf later and the might hit the the spa thermal suite for some R&R before dinner! Full body massage booked for later in the week :D
 
WEDNESDAY

Strength

DB Front squat
5 x 22lb dumbbells
5 x 27lb dumbbells
5 x 35lb dumbbells
5 x 40lb dumbbells
5 x 44lb dumbbells

3 x 12 x 18lb T-Cups

3 x 12 x 35lb DB Incline bench press

3 x 8 x 35lb DB Overhead Tricep extension

CrossFit

21 -15 - 9 reps for time

DB Deadlifts 44lbs
Box Jumps

Completed 5'20"

So far today, 2hrs bodyboarding as well, but the food is so nice I'm going to have to keep working hard everyday to at least not gain!
 
THURSDAY

Running

Coastal path run to Bedruthan Steps, pretty awesome but tough conditions and raining, pic from the top of the cliff end point below.

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Completed - 37'23" 4.6 kilometres

FRIDAY

Strength

DB curl 3 x 12 x 22lb
DB press 3 x 12 x 35lbs
DB lat raise 3 x 12 x 22lbs
DB row 3 x 12 x 35lbs

CrossFit

5 Rounds for time:

5 DB Front Squats @ 2x12kg
5 DB Push-Press @ 2x12kg
5 Sit-ups (full range of motion)

Completed - 5'19"

Running

100m, 200m, 400m, 400m, 200m, 100m w/ 60sec rest between each

17"08"'
52"40'"
1'55"
1'53"
49"80"'
18'09"

SATURDAY

Strength

DB French press 3 x 12 x 26lb
DB Concentration Curl 3 x 12 x 26lb
DB Hammer Curl 3 x 12 x 26lb
DB Flye 3 x 12 x 26lbs
DB Chest Press 3 x 12 x 44lbs

CrossFit

8min AMRAP

8 Push-ups
8 Box Jumps
8 Inverse Row

Completed - 6 rounds 20 reps

Pics are from this morning, I think things are looking better again! I reckon it's probably from adding GLYCOBOL back into my supplement regime.

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SUNDAY

Running

Well as you probably know by now, Sunday is time trail or tempo running day, today was no exception and with race day 6 weeks away, mileage is increasing.

Today's challenge was TWO 5k tempo runs with each running having to be completed between 29'30 and 32'30, with a 10' walk between and same for a cool down- I plotted a route last night taking me inland from the sea, through the neighbouring farmland hills and returning back to the coast. It was epic, sunshine early morning quiet traffic free country roads (just as well since some were so narrow there wouldn't have been enough space for both me and a car on the road at the same time!) and glimmering wave crests as the Atlantic tide rolled in.

Time for each 5km - 29'45 and 30'31", walked the other 2km for a total of 12km and 1.23' on the road...

That's all for today folks!!!

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Nice work! I do Hindu Squats which are very similar to these but you do come up on the tows in the bottom. Helps to rehab the knees, hips, and lower back. Gorgeous view in that pic and you are looking good too.
 
That really is a great picture. What's the weather like right now. I hate running in the cold.
 
Thanks guys, actually weather has been better, pretty sunny for the past few days, yesterday morning was quite warm (relatively speaking since it was first thing in the morning) during the run around 16 degrees C, daily max is around the low 20's.

Quite nice to have a tan for a change!!!
 
John Smeton said:
Keep up the good work Gwls and yes looking good

where do you live?

bodyboarding sounds fun. surring sounds funner.
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I live in London, united kingdom but was on Holiday in Newquay, Cornwall at the time - hence the surfing and Coastal activities.
 
Hi guys

Sorry for the lack of updates, end of holiday was hectic and then went to Belfast to visit the parents for a few days. The updates may have been lacking but the training intensity remains! My weight is now 185lbs on waking, and seems to continue to drop which I am thrilled about. Chin ups continue to be a focus, but are a key feature every week, for example yesterday's training was CrossFit based

5 rounds
800m
30 x 35lb DB Goblet Squats
30 Chin ups

It took me about an hour and fifteen, including rest periods between each round but having done 4km running, 150 squats and 150 chins I was just pleased to finish!! :D

Running continues to improve I took the opportunity to run from the parents to Stormont (the govt building in Belfast) it was an awesome end to a 10km run - I don't think the pics do it justice.



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This weekend I ran 3x3km intervals in my local area, what was great us that I didn't plan a route I just got out there and really enjoyed seeing bits of my own surrounding area that I didn't know about.

Anyway guys, as I type this I'm my way to Belgium for work for a few days, so more training in another country, will keep you posted in things.

Three and a half weeks until the half marathon!
 
WORKOUT UPDATE

So my intentions to train while overseas didn't work out, mainly through shear exhaustion after travelling and 12-14hr days, so figured it was better to give it a miss than get myself injured! Also we did go on a "beer tastin tour" one evening, which defintely made training the next morning a non-starter, but since I don't do it very often and would have looked odd if I didn't participate with it being a work thing, I figured it would be ok. Don't get me wrong I by no means over indulged! i.e. i didn't feel the need to have a beer chaser between tastings!!

Some pics of the Brussels Grand Plaza below... P.S. Brussels is NOT a good place to go if you are trying to avoid carbs!

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Anyway today i'm back in London and since it's a saturday I decided to "catch up" on the missed days on my programme, which resulted in an epic workout and test of endurance, I reckon I was in the gym working out for less than two hours and I didn't take any rests other than the time it took to move between workout areas and get my breath back. I have to say that I am ecstatic with my performance today and now do truly believe i can put in the effort on race day where I believe I will have done my best.

Strength - Max Effort

Weighted Chins - Start at bodyweight and add 5.5 lbs per set of 3 reps

BW
BW + 5.5 lbs
BW + 11.0 lbs
BW + 16.5 lbs
BW + 22.0 lbs
BW + 27.5 lbs
BW + 33.0 lbs (only managed 1 rep)

Strength - Dynamic Effort

Strict Overhead Press

110 lbs x 4 reps x 6 sets (each set must begin on the 60 sec, only rest allowed is time completed to begin of next 60 sec)

CrossFit

12 mins AMRAP ( As Many Rounds As Possible)

12 Box Jumps
24 Walking Lunges with 22lbs Dumbbells in each hand

Completed - 5 rounds 13 reps

4 rounds for time

12 Barbell Thrusters (front squat to overhead press = 1 rep) - 66lbs
250m Row

Completed - 9'38"

Running

3 x 800m (walk for 200m between)

Completed
4'52"
4'31"
4'18"

Strangely, I feel like I still have something left in the tank, but since it was pretty intense and I have a 10k run tomorrow, i've listened to common sense and going to rest for the rest of the day.

I'll try and get some progress pics up soon.
 
Running today was hard, I was pretty much sore from head to toe from yesterday, but actually managed to do some decent times - well decent for me anyway

5k - 28'52"
5k - 28'41"

Reckon the DOMS tomorrow is going to be horrible!
 
Bulkypinoy61 said:
Awesome workouts buddy!!
keep up the great work
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Thanks Bulk, much appreciated!

Today's workout

Strength - max effort

Straight Leg Deadlift

Start at 154lbs and increase weight by 11lbs every 3 reps until failure

154lbs
165lbs
176lbs
187lbs
198lbs
209lbs
220lbs
Fail

After Sunday's run where I look like I just got off my horse, straight leg deadlifts were not what I had in mind! But they got done, I was reasonably pleased with my effort and it seems to have enabled normal walking again :D

CrossFit

3 Rounds for time:
5 Pull-ups
10 Push-Press @ 88lbs
15 Push-ups
20 GHD (back extensions)

Completed

3'05
3'45
4'15

The pushups are what killed the time in rounds 2 & 3 (the effect that accidentally racking 132lbs for push press on round 1 has on upper body strength in later rounds!! - forgot the weight of the bar!)

Personal training session before work tomorrow am, that's always a hoot... NOT
 
So today, well always interesting when the PT is involved!!

So today we did an extensive set of warm ups, it was a set programme specifically for Power Clean's, I can't remember all the moves now but he's going to send me the link/details which I'll upload here later, but let me tell you the warm up itself was pretty exhausting! I had a great sweat on by the time we finished the warmup and then we focused on deadlifts @ 220lbs, for 5 x 5 to setup for the power clean session.

Needless to say that my total lack of co-ordination meant we spent the rest of the session on form/technique with 66lbs... and I still suck on the transition! BUT on the flip side, it was cool to learn something new and I am determined to practice on getting the form sorted, with a view to adding this to my arsenal. I have a total new respect for powerlifters and pretty amped for next year's Olympics (I have one last shot at getting tickets through work haven't been successful so far)

Even though I didn't move any major weight today, we didn't stop for about an hour and fifteen and my body feels like I had a full body workout from the sheer repetitiveness of moving the light weight through a full range of motion.

Oh hell, another thing during the warm up (to work on my "explosiveness") I had to do knee jumps, trust me these are a lot harder than they look, well for me anyway

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Future move... Knee jump to squat

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Gnarly sh!t

That's it for today guys, thanks for checking in !!
 
gwls said:
So today, well always interesting when the PT is involved!!

So today we did an extensive set of warm ups, it was a set programme specifically for Power Clean's, I can't remember all the moves now but he's going to send me the link/details which I'll upload here later, but let me tell you the warm up itself was pretty exhausting! I had a great sweat on by the time we finished the warmup and then we focused on deadlifts @ 220lbs, for 5 x 5 to setup for the power clean session.

Needless to say that my total lack of co-ordination meant we spent the rest of the session on form/technique with 66lbs... and I still suck on the transition! BUT on the flip side, it was cool to learn something new and I am determined to practice on getting the form sorted, with a view to adding this to my arsenal. I have a total new respect for powerlifters and pretty amped for next year's Olympics (I have one last shot at getting tickets through work haven't been successful so far)

Even though I didn't move any major weight today, we didn't stop for about an hour and fifteen and my body feels like I had a full body workout from the sheer repetitiveness of moving the light weight through a full range of motion.

Oh hell, another thing during the warm up (to work on my "explosiveness") I had to do knee jumps, trust me these are a lot harder than they look, well for me anyway
QUOTE]

Nice!!

I used to love doing power cleans back in high school for football. I havent done it in like freaking 2 years lol.
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John Smeton said:
form-technique is important so you can hit the muscles a certain way. Keep up the good work GWLS
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Thanks John, yeah it's easy to tell how important form and technique are when you're doing power cleans!
 
Progress pics, well I think there is some for a change!



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FRIDAY

Running

Sprint intervals - covered over 5km including warm up and cool down runs

100m / 200m / 400m / 800m / 800m / 400m / 200m / 100m

15"20"'
34"50"'
1'16"
2'52"
3'28"
1'43"
1'06"
18''50"'

Totally gassed!!

SATURDAY


Strength

Bench press 3 rep sets TO FAIL

110 / 121 / 132 / 143 / 154 / 165 / 176 / 187 / FAIL

3 x 8 Supersets

DB Flat Bench - 54lbs
DB Incline Bench - 44lbs

DB Preacher Curls - 44lbs
DB Curl to Overhead press - 35lbs

CrossFit

12min AMRAP:
5 DL @ 220lbs
10 Burpees (lift hands off the ground at bottom of push-up)

Completed - 4 rounds 14 reps

5 rounds
25 full range sit up (hands touch floor behind head to toe touch)
10 BW Dips

SUNDAY

Running

5 x 2000m with 2mins rest in between intervals - target pace is between 11'30 & 11'50" per 2000m

11'32" / 11'27" / 11'36" / 11'28" / 11'14"

Going to have a really big feed now chaps, been a tough few days training
 
Great work and making progress so quickly after the trip. Well done you are looking much better. Love the athleticism in your program too.
 
MrKleen73 said:
Great work and making progress so quickly after the trip. Well done you are looking much better. Love the athleticism in your program too.
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Thanks bro, I'm very pleased with the way things are going... Two weeks to race day number 1, it's the biggest half marathon in the world, 54,000 competitors so hopefully I won't be last :D

I'm determined not to fall off the wagon this winter this time, it's taken me so long to get back here!
 
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