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  1. #726
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    I pray for rain

    clears the trails

  2. #727
    splendid and tremendous
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    Personally I think we should all give ourselves a pat on the back for being so fucking awesome.

    *pat pat*

  3. #728
    Thailand Expat
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    Well, you're kind of on another level, slap



    but ok

  4. #729
    splendid and tremendous
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    Same sort of awesome workload happening here in this thread.

    Spare a thought for young Slap mind, I've got winter to battle through - six months worth of the bastard.

  5. #730
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    Ouch!

  6. #731
    splendid and tremendous
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    Pretty good weekend.

    Friday evening I entered a virtual race on Zwift and came 3rd in my category

    Saturday did a climbing course and am now able to go indoor climbing and bouldering with the kids as and when.

    Sunday did a fell running race and placed 'respectably' - fuck knows where I came but there were loads of people ahead of me and loads behind, including an 82-year-old.

  7. #732
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    Quote Originally Posted by somtamslap View Post
    Same sort of awesome workload happening here in this thread.

    Spare a thought for young Slap mind, I've got winter to battle through - six months worth of the bastard.
    The long range forecast is predicting a short winter in U.K. this year then?

  8. #733
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    Good Wednesday morning. Got out early and now at work and at my desk...
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  9. #734
    Thailand Expat AntRobertson's Avatar
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    I've had a bit of an epically shit week workout-wise so far this week. Worst for a long time.

    Monday I half-arsed it because I was all tired and sunburnt and shit; Tuesday I skipped because felt like I was coming down with the flu or something; and today I forgot me bloody keys so couldn't get in the gym.

    Oh well Thurs and Fri to go so I'll make them crackers.

  10. #735
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    Finished off with another hour tonight. Nice and cool tonight, after the rain.

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  11. #736
    On a walkabout
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    I climbed a mountain of label designs today, up and downstairs at least 30 times, at least 500 metres back on forwards from my car. 30 Kms in Pattaya trafic and visited the fridge at least 6 times to keep my fluid level up!

    And had a coffee with Brian Jacks the English Strong man champion this morning so a day well spent.

  12. #737
    splendid and tremendous
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    Sublime workload, AO.

    DO you find yourself perpetually hungry?

    I can't stop thinking about food, personally.

    Pretty quiet week this week, few bits and pieces in the gym, a 25km mountain race on the Wattbike - threshold effort for an hour , and I'm just about to run to work, 10k return journey.

    Fair to middling levels of awesomeness, nothing special this week.

  13. #738
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    Quote Originally Posted by somtamslap View Post
    DO you find yourself perpetually hungry?
    Yes, I never ate more than 2 times a day really. Now I have to eat 4 at least and the weight just keeps coming off. I now know what they mean by an endorphin high. I really cant believe how much I enjoy getting out and going. Not sure at my age twice a day is the ideal thing to do. But I have not felt as good in at least 10 years.

  14. #739
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    Leg day:

    Workout # 2 {Thighs, Hamstrings, Glutes, & Calfs}

    Warm-up = Squats .1 Set 12 Reps.
    Work Sets
    •Squats. 1 Set 8-10 Reps. 1 Set 6-8 Reps. 2 Sets 4-8 Reps.
    •Lunges. 3 Sets. 6-8 Reps.
    •Leg-Curls. (Done on stomach). 1 Set 6-8 Reps. 1 Strip Set.
    •Calf Raises. 1 Set 10-12 Reps. 1 Set 8-10 Reps. 2 Sets 6-8 Reps. 1 Strip Set.
    Time~ 56 min. 14 Sets = 14 min. plus ~3 min. rest in between = 42 min.



  15. #740
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    Quote Originally Posted by kmart View Post
    Leg day:

    Workout # 2 {Thighs, Hamstrings, Glutes, & Calfs}

    Warm-up = Squats .1 Set 12 Reps.
    Work Sets
    •Squats. 1 Set 8-10 Reps. 1 Set 6-8 Reps. 2 Sets 4-8 Reps.
    •Lunges. 3 Sets. 6-8 Reps.
    •Leg-Curls. (Done on stomach). 1 Set 6-8 Reps. 1 Strip Set.
    •Calf Raises. 1 Set 10-12 Reps. 1 Set 8-10 Reps. 2 Sets 6-8 Reps. 1 Strip Set.
    Time~ 56 min. 14 Sets = 14 min. plus ~3 min. rest in between = 42 min.


    I wouldd strongly recommend every session includes 3 different muscle groups in rotation.
    1. Arm and shoulder
    2. Trunk
    3. Legs

    By all means concentrate on a particular muscle group, but give each group a rest in between sets by employing other areas. Helps avoid injury and silly stress issues, especially as we age.
    Just my two penn’orth..

  16. #741
    Utopian Expat
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    The body needs time to recover.

    3 days at least per muscle section as one gets older, also plenty of protein.

    Eg:
    Day 1 back and Biceps
    Day 2 lower cardio Eg running , swimming or cycling
    Day 3 shoulderand Triceps.
    Day 4 rest
    Day 5 chest
    Day 6 cardio
    Day 7 legs
    Eat as much protein as you can, not easy.

  17. #742
    Thailand Expat AntRobertson's Avatar
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    Fuck that, go hard out balls-to-the-wall until you snap your shit up.

    Just kidding... 24-48hrs is usually enough recovery time.

    The rule of thumb is don't exercise the same body part more than twice per week. Personally I do Legs Push Pull on a five day rotation so two Push and Pull days per week a day apart.

    But then everyone's different, the most important thing is just to listen to what your body is telling you.

  18. #743
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    I jog, and do a little upper body work. Today is beautiful weather so I went out and got lost in Spotify. Next thing I know my fitbit is buzzing saying 10K. I had no idea I had gone so far. Very good start to a nice day.

    Started to work 8 minutes ago, finish at 4 so will go home and go out again just after 5pm if it stays nice.

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  19. #744
    splendid and tremendous
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    Quote Originally Posted by AntRobertson View Post
    the most important thing is just to listen to what your body is telling you.
    True. My body demands I smash the living shit out of it on a daily basis. Or maybe that's my brain. I must punish myself for past sins.

    While we're on the subject of getting juicy - anyone seen this guy before


  20. #745
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    Quote Originally Posted by AntRobertson View Post
    the most important thing is just to listen to what your body is telling you.
    Yes body?

    <thundering> "TIME TO EJACULATE"

    yes body


  21. #746
    Thailand Expat AntRobertson's Avatar
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  22. #747
    a cookin' an' a bookin'
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    Back to it with a wee baking hot afternoon stroll.



    Slowly but shirley.

    Actually happy enough with the 8.5 mins per Km average.



    Get fooked Slap.

  23. #748
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    Looks like its going to be a nice evening for a jog. I will go out just after 5 and try and get in another 5 K. I really want to have a 20 kilometer jogging day again...

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  24. #749
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    ^ That is stamina.

    You should enter an ultra event, AO. There's plenty in Thailand.

    Here's a good looking run. You'd piss it given your workload.

    https://www.runultra.co.uk/Events/Th...-Ultramarathon

  25. #750
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    Thanks again. I was not going to post again but. Reach around raycarey gave me a red for posting my effort. So ray kiss my ass.

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