Your Training Goals for 2015
Discussion
smiffy180 said:
Halb said:
There is a nice article in the wiki about cardio and it's affects on strength.
I haven't bothered yet, I'm just sticking with it for now but I'll have a look 
I, for example, will drop 10-15% off my max lifts in 6 weeks by doing a 7-8 mile run once a week, even if i (over) compensate with an extra 1,000 calories a day and actually gain weight
But i know a few people who are naturally broad, heavy boned types who can do 3 hours of cardio a week and still make progress
pilchardthecat said:
I think the effects vary enormously based on body type.
I, for example, will drop 10-15% off my max lifts in 6 weeks by doing a 7-8 mile run once a week, even if i (over) compensate with an extra 1,000 calories a day and actually gain weight
But i know a few people who are naturally broad, heavy boned types who can do 3 hours of cardio a week and still make progress
I've ramped up the volume for now, for example, yesterday's bench session:I, for example, will drop 10-15% off my max lifts in 6 weeks by doing a 7-8 mile run once a week, even if i (over) compensate with an extra 1,000 calories a day and actually gain weight
But i know a few people who are naturally broad, heavy boned types who can do 3 hours of cardio a week and still make progress
Bench:
20kg x8
60kg x6
80kg x5
100kg x5
140kg x5
132.5kg x7
125kg x9
115kg x10
107.5kg x10
100kg x17
Incline:
10x10 60kg
High incline:
10x10 60kg
Cable flies:
Worked up to heavy 5, drop down 1 then 6 reps. Repeat to 10 reps then 10x10
Same again for lower and upper chest flies.
Incline dumbbell flies 3x10
Triceps:
Close grip bench 10x10 40kg
Rope 10x10
Close grip cable 3x10
Wide grip 3x10
Reverse grip 3x10
smiffy180 said:
pilchardthecat said:
I think the effects vary enormously based on body type.
I, for example, will drop 10-15% off my max lifts in 6 weeks by doing a 7-8 mile run once a week, even if i (over) compensate with an extra 1,000 calories a day and actually gain weight
But i know a few people who are naturally broad, heavy boned types who can do 3 hours of cardio a week and still make progress
I've ramped up the volume for now, for example, yesterday's bench session:I, for example, will drop 10-15% off my max lifts in 6 weeks by doing a 7-8 mile run once a week, even if i (over) compensate with an extra 1,000 calories a day and actually gain weight
But i know a few people who are naturally broad, heavy boned types who can do 3 hours of cardio a week and still make progress
Bench:
20kg x8
60kg x6
80kg x5
100kg x5
140kg x5
132.5kg x7
125kg x9
115kg x10
107.5kg x10
100kg x17
Incline:
10x10 60kg
High incline:
10x10 60kg
Cable flies:
Worked up to heavy 5, drop down 1 then 6 reps. Repeat to 10 reps then 10x10
Same again for lower and upper chest flies.
Incline dumbbell flies 3x10
Triceps:
Close grip bench 10x10 40kg
Rope 10x10
Close grip cable 3x10
Wide grip 3x10
Reverse grip 3x10
Looking to do a sub-20 minute 5k and a sub-45 minute 10k this year.
Best so far this year has been a 22:50-something 5k and a 48-something 10k so not a million miles away but I'm thinking that knocking those last couple of minutes off could be hard.
Also just signed up for a 500k charity bike ride along the Mekong Delta in February 2016 so need to get some decent saddle time this year. Should help to focus the mind on training a bit more.
Best so far this year has been a 22:50-something 5k and a 48-something 10k so not a million miles away but I'm thinking that knocking those last couple of minutes off could be hard.
Also just signed up for a 500k charity bike ride along the Mekong Delta in February 2016 so need to get some decent saddle time this year. Should help to focus the mind on training a bit more.
smiffy180 said:
Couldn't squat tonight due to groin injury, playing it safe so decalred war on my legd via machines.
Total amount lifted on quads + hams alone: 54,308kg
took me about 2 hours 
Also, felt a little vein for 153kg (at the time it was taken)
Holy crap! You look great!Total amount lifted on quads + hams alone: 54,308kg
took me about 2 hours Also, felt a little vein for 153kg (at the time it was taken)
I certainly wouldn't like to get on the wrong side of you!
ds.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff