My way towards (next) OCR

[aramis]

19 hours ago, Mortimer said:

running in a blizzard

Hmm... 

 

Oct. 16th

 

Workout (full body)

3x superset:

- max pull-ups followed by max assisted pull-ups (3+5),

- 6x KB halos each side (16kg/35lb)

- 15x weighted squats (22.7kg/50lb),

- 6x KB clean and press each side (16kg/35lb),

- 20x KB swing

- 10x body rows with feet on a chair,

- 10x glute bridge, 

- 15x decline push-ups with feet on a chair,

- 2 min rest.

 

Didn't have time for planks this time.

Stretching - Sun Salutations. 

 

On 10/15/2019 at 9:47 PM, aramis said:

I don't feel weaker

Yeah, I said that and I jinxed it. Today I had big problem with push-ups - after 10-12reps I had to take a break for a moment before  finishing my set. Maybe it's overall fatigue (weather changing again), maybe larger dinner before the workout, I don't know. 

 

Food: 2790kcal, 159.5g protein. 

[Mortimer]

6 hours ago, aramis said:

Hmm... 

 

Oct. 16th

 

Workout (full body)

3x superset:

- max pull-ups followed by max assisted pull-ups (3+5),

- 6x KB halos each side (16kg/35lb)

- 15x weighted squats (22.7kg/50lb),

- 6x KB clean and press each side (16kg/35lb),

- 20x KB swing

- 10x body rows with feet on a chair,

- 10x glute bridge, 

- 15x decline push-ups with feet on a chair,

- 2 min rest.

 

Didn't have time for planks this time.

Stretching - Sun Salutations. 

 

Yeah, I said that and I jinxed it. Today I had big problem with push-ups - after 10-12reps I had to take a break for a moment before  finishing my set. Maybe it's overall fatigue (weather changing again), maybe larger dinner before the workout, I don't know. 

 

Food: 2790kcal, 159.5g protein. 

  Nope, bad Aramis! You do NOT run in a blizzard. *jumps up to smack Aramis on his nose with a rolled news paper*

 

Yep, I'm that short lol(5'2)

 

I think you ate too much. I ate too much before running and ended up walking up the hill once >< 

 

Though yesterday I ran a bit less then the usual group cos I saw the guy I was following turn, so I turned too. Anyway will try do the half marathon thing today in the afternoon. 

[aramis]

Oct. 17th

 

As warm-up I finished shoveling coal from front yard to basement. Most of it was done earlier by wife, she left me maybe half of ton from two we ordered. And helped my dad to move scaffolding once again. 

 

Workout (burpees):

15min timer, 78reps. YAY progress! 

 

Stretching - Sun Salutations and some various stretches for arms and upper body.

 

Food: 2763kcal, 160g protein.

[aramis]

Oct. 18th

 

Workout (back):

3x superset:

- pull-ups followed immediately by assisted pull-ups (4+5) YAY! Progress! ,

- 10x face pulls (7kg / 15lb on cable),

- 10x trap raises,

- 10x body rows with feet on chair, 

- rest 2 min

 

20x KB swings (16kg/35lb)

10x per side KB clean and press (alternating arms for each rep)

 

Stretching

Trap, tricep and shoulder stretches, Sun Salutations.

 

Food: 2804kcal, 155.5g protein.

Couldn't resist home made lemon caramel...

[aramis]

Oct. 19th

 

Running:

I made a big mistake. I made myself miserable for first kilometer of my run. I stupidly decided sprinting 120m uphill before 5K run will be fun and reasonable warm-up... Sigh. 

But anyway, I did the run.

5.25km, 29min, 48sec - 5.7 min/km pace. Quite nice regarding I've cut my running to only one run a week, and did three breaks mid run (two for short rest and one for photos).

 

Also very active day - I started my day by doing dishes, then made breakfast, later replaced headlights on my car, squeezed my run before dinner, and after did meal prep for next week's work lunches.

 

Food: 2762kcal, 193g protein 

[Mortimer]

Longer distances for running is all about pacing and if you're interested in timing, thou doth not sprint up a hill. Because I wanted to get ahead of the runners for Shape Run, I did burst some and went ahead of the 6 min pacers but that was on flat ground. That itself is a gamble but it paid off. 

[aramis]

Oct. 20th.

 

Rest day, so no real workout. Went for airsoft training with friends - we trained dynamic shooting and conquering and defending designated point/area, so quite actively spent time. After training I took my boys and went to visit nearby castle with arms exhibition - from 13th to 18th century. 

 

Food: 2760kcal, 150.5g protein. 

[Mortimer]

I always wanted to put one of those suits of chain armor on myself and swing a sword, but the last time I was a teen and tried lifting a rusty suit of ringmail, it was mother fking heavy and I couldn't imagine what it'd be like trying to wear it on myself. ><

[aramis]

It is surprisingly lighter when you put it on. It's about weight distribution. But running in extra 20kg of armor is still hard

[TGP]

On 10/19/2019 at 3:47 PM, aramis said:

Oct. 19th

 

Running:

I made a big mistake. I made myself miserable for first kilometer of my run. I stupidly decided sprinting 120m uphill before 5K run will be fun and reasonable warm-up... Sigh. 

But anyway, I did the run.

5.25km, 29min, 48sec - 5.7 min/km pace. Quite nice regarding I've cut my running to only one run a week, and did three breaks mid run (two for short rest and one for photos).

 

Also very active day - I started my day by doing dishes, then made breakfast, later replaced headlights on my car, squeezed my run before dinner, and after did meal prep for next week's work lunches.

 

Food: 2762kcal, 193g protein 

I missed this; 

but you got very good advice on the next post.

 

the mantra in running , is to have something called negative splits.

 

meaning that each sequence of distance takes less time and is faster.

 

this prevents you from burning out- as you Put out your entire whole effort only AFTER almost all the distance has been run.

 

...

now alternately

sprinting up a hill AND then walking back (and doing it again and again)

 

Has a NAME and a purpose in running.

 

this is Called HILL SPRINTS and is known as a very tough Hardcore training that you'd only want to do occasionally.

 

with all that effort and fatigue your body needs rest and relaxation before another workout.

 

think of it, as like Weight lifting for running.  your are pushing your leg muscle in reps and sets till fatigue and a couple days later strength comes back and your body adjusts/compensates for the effort.  I may do a Hill Sprint workout as quickly as tomarrow...

 

FWIW; I think you have a similar pace to me.  your described 5.7min/km would seem fast to me but I've matched it* during lots of runs ; I just normally do it at the end.

 

 

*now it has to be said; that most of my quicker paces have all been on paved macadam roads.  I've seen what you run on and you May be quite a lot than me given the same kind of road.

[aramis]

13 hours ago, TGP said:

sprinting up a hill AND then walking back [...]  is Called HILL SPRINTS

Yeah, I did it (8x125m with 10% elevation) for some time, but found it boring. Now I do burpees instead. Maybe in some time (when I get bored with burpees) I will get back to sprints, or mix the two.

 

Anyway, 

Oct. 21st

 

Workout (back):

3x superset:

- pull-ups followed immediately by assisted pull-ups (4+5),

- 10x face pulls (7kg / 15lb on cable),

- 10x trap raises,

- 10x body rows with feet on chair, 

- rest 2 min

 

20x KB swings (16kg/35lb)

10x per side KB clean and press (alternating arms for each rep)

 

Stretching

Trap, tricep and shoulder stretches, Sun Salutations.

 

Food: 2741kcal, 161g protein.

[aramis]

Oct. 22nd

 

Workout (burpees):

15min, 90 reps. 

 

Sounds nice, but in the end it felt like cheating. After like 20some reps my phone rang and I just HAD TO answer. I stopped the timer, got through the conversation and went back to burpees counting reps from 20. Only after I was done, I checked the phone - the conversation was almost 4 minutes! This means I got additional 4min rest in my workout. I was sure it was shorter. On the other hand, I did 70reps non stop after the call. I think even without this unintentional rest I would do over 80 reps. Anyway, I will have nice even number to beat at Thursday  

 

Food: 2506kcal, 152.5g protein.

[aramis]

Oct. 23rd

 

Workout (full body):

3x superset:

- max pull-ups followed by max assisted pull-ups (4+5),

- 8x KB halos each side (16kg/35lb)

- 15x weighted squats (22.7kg/50lb),

- 8x KB clean and press each side (16kg/35lb),

- 20x KB swing

- 10x body rows with feet on a chair,

- 10x glute bridge, 

- 15x decline push-ups with feet on a chair,

- 2 min rest.

 

Didn't have time/forgot to do planks again... sigh.

Stretching - arms, shoulders, upper body, followed by Sun Salutations.

 

Workout in a hurry - I came home, did it right away, ate quick dinner and left with wife and her sister to an "office party" my wife's department was throwing.

 

Food: 2571kcal, 166.5g protein. Managed not to overeat at the party YAY! 

[aramis]

Oct. 24th

 

Workout (burpees):

15min, 80 reps.

I said previous burpees felt like cheating because 4min rest in the middle. Now I feel it even more.

I probably could push 5 or so more in time limit, but today was quite a hard say and on top of that I slept only 5 hours (we came quite late from wife's office party). At least this time nobody bothered me mid- workout.

 

Food: 2666kcal, 156.5g protein.

[aramis]

Oct. 25th

 

Workout (back):

3x superset:

- pull-ups followed immediately by assisted pull-ups (4+5),

- 10x face pulls (7kg / 15lb on cable),

- 10x trap raises,

- 10x body rows with feet on chair, 

- rest 2 min

 

20x KB swings (16kg/35lb)

10x per side KB clean and press (alternating arms for each rep)

 

Stretching

Trap, bicep, tricep and shoulder stretches, Sun Salutations.

 

Food: 2472kcal, 161.5g protein.

•  

[aramis]

Oct. 26th

 

Running:

This time I didn't sabotage myself with uphill sprinting right before a 5K offroad. And the result is...

(drum roll)

5.25 km, 28 min 34 sec - 5.44 min/km pace  

 

I thought it will end up worse, because today was windy and parts of my run was right against the wind. I never thought this may be a thing, but it was really harder to run there. 

 

Food: 2640kcal, 166g protein.

[Mortimer]

Impressive =) I struggle to get 28 min for 5km on a level road lol. Again I know I'm not particularly fast just can keep going for quite some... 

[aramis]

Oct. 27th

 

rest day

 

Food: 2614kcal, 162g protein.

[aramis]

Oct. 28th

 

Workout (back):

3x superset:

- pull-ups followed immediately by assisted pull-ups (4+5),

- 10x face pulls (7kg / 15lb on cable),

- 10x trap raises,

- 10x body rows with feet on chair, 

- rest 2 min

 

20x KB swings (16kg/35lb)

11x per side KB clean and press (alternating arms for each rep)

 

Stretching

Trap, bicep, tricep and shoulder stretches, Sun Salutations.

 

Food: 2690kcal, 181.5g protein.

[aramis]

Oct. 29th

 

Burpees

15 minutes, 85 reps. 

 

Food: 2601kcal, 166.5g protein.

[Mortimer]

The strange thing about burpees - I think if you were to take breaks, you could actually finish the burpees faster because you take less time per burpee. At least for nubby me =P

 

I think my burpee timings were better when I took 1 min break per set of 20 rather then 30s but I wasn't tracking very hard anyway. 

[aramis]

For me, I try to do them in sets of 5, then short rest (5-10 inhales) and repeat. I can do 10-15 straight at the beginning, but not much more. I think I lack endurance for high intensity work, so I want to work on this first. Long term - I think on reaching 100 burpees, and then cutting the time. 

[aramis]

Oct. 30th

 

Workout (full body)

Today I had to cut my workout shorter, so only 2 full sets.

 

2x superset:

- max pull-ups followed by max assisted pull-ups (5+5) ONE MORE!

- 10x KB halos each side (16kg/35lb)

- 15x weighted squats (22.7kg/50lb),

- 10x KB clean and press each side (16kg/35lb),

- 20x KB swing

- 10x body rows with feet on a chair,

- 10x glute bridge, 

- 15x decline push-ups with feet on a chair,

- 2 min rest.

 

As a finisher, third set of pull-ups (5 + 4 assisted), 15 push-ups and 20 KB swings. 

 

Food: 2603kcal, 164.5g protein.

[aramis]

Oct. 31st

 

Burpees

15min, 80reps. 

 

Today was not my day, fitness wise nor any other way. But at least I resisted the urge to just gorge on any food I see. I hate this compulsive eating episodes...

 

Food: 2525kcal, 160g protein

[aramis]

Nov. 1st

 

Workout (back):

3x superset:

- pull-ups followed immediately by assisted pull-ups (5+5)  !!!

- 10x face pulls (7kg / 15lb on cable),

- 10x trap raises,

- 10x body rows with feet on chair, 

- rest 2 min

 

20x KB swings (16kg/35lb)

11x per side KB clean and press (alternating arms for each rep)

 

Stretching

Sun Salutations.

 

Food: 2601kcal, 166g protein.