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AnsweredHot!#TEAMOX - Breakdown, and total re-build....

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Ox
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2019/01/02 16:33:41 (permalink)
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billy2shots
Holy Rep Batman!

It will be interesting to see how those rep ranges treat you. I think we all get too hung up on 6-12 reps (obviously the strongman dudes go lower) and don't venture out of the comfort zone.
I bet you respond very well to that stimulation at least for a limited time.

Be great to see those measurements tick down month on month.

Best of luck for 2019 and onwards!



Cheers Billy, by the end of the year I will be a new, and stronger Independent woman.
 
The high reps are pretty ok just now, be instresting to see how they are when the weights start creeping up



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Brett
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2019/01/02 16:53:26 (permalink)
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Feel the Buuuuuuurn!
 


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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2019/01/03 08:43:28 (permalink)
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Brett
Feel the Buuuuuuurn!
 

 




Feeling it the morning mate, in a whole world of DOMS related hurt.

“It ain’t all sunshine and rainbows”
 
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2019/01/03 08:51:25 (permalink)
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Left work 30min earlier last night and thank god I did. Within 40mins the place was rammed with NY Noobs, all wandering around aimlessly. I have nothing against people wanting to better themselves but they do get in the ****ing way of the gainz train express.
 
Was feeling a little tired by then, but a few caffiene tabs, and the Psy-trance on and I was away. Ended up being a very good session.
 
MACHINE SEATED ROWS:
 
20 x 35kg
15 x 40kg
12 x 45kg
 
WG PULLDOWNS:
 
20 x 25kg
15 x 30kg
12 x 35kg
 
Last few reps were pretty much forced.
 
S8 ARM PEC DEC:
 
20 x 45kg
15 x 50kg
12 x 55kg
 
LEG PRESS:
 
20 x 140kg
15 x 140kg
12 x 140kg
 
NARROW GRIP EZ CURLS:
 
20 x 22.5kg
15 x 22.5kg
12 x 22.5kg
 
SEATED INCLINE DB HAMMER CURLS:
 
20 x 12.5kg's
15 X 12.5kg's
12 x 12.5kg's
 
AB CRUNCHES:
 
30 x 55kg
30 x 55kg
30 x 55kg
 
SEATED LEG CURLS:
 
20 x 40kg
15 x 40kg
12 x 40kg
 
WEEK 3 - STAGE 3 - C25K - 25min RUN / YOMP
 
Feeling that today, very sore in places. Training after work, and hoping the place isn't as bad as last night.

“It ain’t all sunshine and rainbows”
 
Instagram = deank1971
Ox
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2019/01/03 09:49:09 (permalink)
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Well done buddy... Those new years resolutioners will soon bugger off.

Everything feeling OK? Apart from the soreness lol.
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2019/01/03 10:04:55 (permalink)
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Ox
Well done buddy... Those new years resolutioners will soon bugger off.

Everything feeling OK? Apart from the soreness lol.



All cool mate. (touch wood), even the hip has been ok past couple of days. In fact the training is going superb.
 
But I am struggling to hit my KCALS if I'm honest, macros are spot on though. It's just eating enough that's hard. You forget how easy it is to fill the void with bad stuff, and how hard with the good stuff, especially when you're feeling full. With the gym approx kcals taking into account I was 1000kcals short last night.lol - Today should be a bit better, as I have bulked the lunch up with a couple of pumpernickle rolls.

“It ain’t all sunshine and rainbows”
 
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dirtyvest
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2019/01/03 17:25:02 (permalink)
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1000cals short is a lot to be short by..... do you food prep etc

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Ox
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2019/01/03 19:59:05 (permalink)
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Ox
Well done buddy... Those new years resolutioners will soon bugger off.

Everything feeling OK? Apart from the soreness lol.



All cool mate. (touch wood), even the hip has been ok past couple of days. In fact the training is going superb.
 
But I am struggling to hit my KCALS if I'm honest, macros are spot on though. It's just eating enough that's hard. You forget how easy it is to fill the void with bad stuff, and how hard with the good stuff, especially when you're feeling full. With the gym approx kcals taking into account I was 1000kcals short last night.lol - Today should be a bit better, as I have bulked the lunch up with a couple of pumpernickle rolls.


Try to get it in you mate...calories will be dropping the coming weeks...enjoy the amounts while you can!
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2019/01/03 20:23:32 (permalink)
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dirtyvest
1000cals short is a lot to be short by..... do you food prep etc


Have all the meals planned out, but once the gym work is factored in the kcals shoot back up..Lol. today has been better tbh.

“It ain’t all sunshine and rainbows”
 
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Nails1981
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Re: #TEAMOX - Breakdown, and total re-build.... 2019/01/03 20:36:22 (permalink)
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Wow that's a lot of reps, I bet you felt that mate.

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Re: #TEAMOX - Breakdown, and total re-build.... 2019/01/03 20:45:12 (permalink)
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Nails1981
Wow that's a lot of reps, I bet you felt that mate.

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Very sore and then added to it after work tonight mate, nearly threw up twice.😂, I'll write it up tomorrow lol

“It ain’t all sunshine and rainbows”
 
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Re: #TEAMOX - Breakdown, and total re-build.... 2019/01/03 20:46:36 (permalink)
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This time of a year is a nightmare - I had to witness a group of 3 lads deadlifting with poor form which is fair enough if your learning new to it. But still bad form and all wearing gloves cheering each rep on. W*nkers!
 
Swoley  session bud

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Re: #TEAMOX - Breakdown, and total re-build.... 2019/01/04 08:06:36 (permalink)
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JayBoy
This time of a year is a nightmare - I had to witness a group of 3 lads deadlifting with poor form which is fair enough if your learning new to it. But still bad form and all wearing gloves cheering each rep on. W*nkers!
 
Swoley  session bud




Yep, we have a couple of groups, each skinnier than a rake, all suffering with ILS and It's all you bro. One even training with a Stone Island jumper on as if to show he's some sort of ****ing football lad..lol

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Re: #TEAMOX - Breakdown, and total re-build.... 2019/01/04 08:27:50 (permalink)
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Had to improvise at the start last night as all the benches and the smiths were being used. It was brutal in parts.
 
STRICT VIKING PRESS:
 
20 x 50kg
15 x 50kg
12 x 50kg
 
Not too bad, fatigue crept in towards the end of the 15 & 12's but all solid enough.
 
SEATED OHP:
 
20 x 30kg
15 x 40kg
12 x 50kg
 
Felt good, arms were pumped to hell after the last set.
 
STANDING PLATE RAISE:
 
20 x 15kg
15 x 15kg
12 x 15kg
 
Bump it up to the 20kg next time.
 
ALT LEG - LEG PRESS:
 
20 x SLED (50Kg)
15 x SLED + 5KG
12 x SLED + 10KG
 
First set, my legs were screaming, and I felt like I was gonna chuck, that feeling carried on until the end. My legs felt gorged with lactic acid.
 
LEG PRESS CALF RAISE:
 
20 x 150kg
20 x 150kg
20 x 150kg
20 x 150kg
 
Throughout the 4th set I felt a horrible strain across the bottom of each foot, and considering I have a titanium plate securing a tendon in the left one I didn't want to risk anything carrying on and left these 2 sets shy. Took a good few minutes for the feeling to subside.
 
PEC DEC:
 
20 x 55kg
15 x 60kg
12 x 65kg
 
Feeling very strong with these.
 
KB GOBLIN SQUAT:
 
20 x 16kg KB
15 X 16kg KB
12 X 16kg KB
 
This was the 2nd near vomit episode, they were brutal towards the end.
 
Finished with WEEK 4 - WORKOUT 1 of the C25K - 3.10KM @ 32MINS - 400kcals
 
Food intake was better yesterday, and nearly hit the kcals. I am still struggling to force myself to eat, but hopefully as the kcals slowly come down this won't be a issue.

“It ain’t all sunshine and rainbows”
 
Instagram = deank1971
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Re: #TEAMOX - Breakdown, and total re-build.... 2019/01/04 08:27:56 (permalink)
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.

“It ain’t all sunshine and rainbows”
 
Instagram = deank1971
H0M3R_j4y
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Re: #TEAMOX - Breakdown, and total re-build.... 2019/01/04 09:01:52 (permalink)
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Nice to see you're using the power of psy-trance to get you through those high rep sets. Nice work man. I'm looking forward to seeing the progress in this journal.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Re: #TEAMOX - Breakdown, and total re-build.... 2019/01/04 09:31:22 (permalink)
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H0M3R_j4y
Nice to see you're using the power of psy-trance to get you through those high rep sets. Nice work man. I'm looking forward to seeing the progress in this journal.




It help me get through, and drags my fat ass along mate..lol

“It ain’t all sunshine and rainbows”
 
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Re: #TEAMOX - Breakdown, and total re-build.... 2019/01/04 09:49:12 (permalink)
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Great work flop. Hitting it hard! When is your next trail race/yomp planned?

Re hitting your cals, do you mean you are factoring energy burnt from exercise? I think any exercise should be classsed as an extra to increase your deficit. You cannnot predict with any real accuracy cals burnt. I know MFP let’s you add exercise and then subtracts from total but this will always be wrong and you’ll end up eating much more.
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Re: #TEAMOX - Breakdown, and total re-build.... 2019/01/04 10:10:57 (permalink)
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ANIMAL
Great work flop. Hitting it hard! When is your next trail race/yomp planned?

Re hitting your cals, do you mean you are factoring energy burnt from exercise? I think any exercise should be classsed as an extra to increase your deficit. You cannnot predict with any real accuracy cals burnt. I know MFP let’s you add exercise and then subtracts from total but this will always be wrong and you’ll end up eating much more.



Thanks brother.
 
Yes, I add the approx kcals burnt, but I always take these figures with a pinch of salt tbh. If I don't take them into account then I'm pretty much on target give or take a few 100kcals. I never eat in excess, or think I'm due extra tbh. Do you reckon I should leave them off altogether so there's no 'grey' area???
 
I'm off for a yomp with the hound in the hills tomorrow, going for a 10km leg stretch. Also, signing up for an 18km OCR in June called The Elements, it's pretty local to me.

“It ain’t all sunshine and rainbows”
 
Instagram = deank1971
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Re: #TEAMOX - Breakdown, and total re-build.... 2019/01/04 12:33:08 (permalink)
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Anyone else finding MT difficult to navigate?? Pages are half loading, and it takes an age to actually open any thread?

“It ain’t all sunshine and rainbows”
 
Instagram = deank1971
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