Thread: Log in your workouts today!

Half arsed 10k

Been a bit of a hectic but not terrible week.

^ I see you got your heart rate up to 724. Nice.

10km in 60 mins, respect Mandy.


1. Slapper.
2. Mandy
3. Nev.
4.Cujo
5. Luigi
6. AO
567. Dill.



Well done.

• 5.01km
• 33:06
• 6:36/km

5km at a steady 9kph.

Still waiting to break that milestone of 5km in under 30 mins/above 10kph. But will take 9kph nae bother.

8.44km
1:29:05
10:33/km

The next 8.5km to pick up some lunch was quite a bit slower.

^ Good going...How much weight have you lost so far?

I've started my new FST7 (Fascial Stretch Training) regime today. Biceps,triceps and calves all ripped apart.

^ clocked in at 76.9Kg this morning. Which is good for a Monday morning as the weekend began on Thursday and was 4 days of beer, wine and pizza.

Was 85kg one year ago.

Originally Posted by Dillinger

FST7 (Fascial Stretch Training) regime today

Hope that's not some cure-all South Whale Diet thing again.

Originally Posted by Dillinger

Biceps,triceps and calves all ripped apart.

Or something that was developed in Auschwitz.

Can't believe I started this thread, way back when. Seems the guys are getting buff!!! Kudos to you folk.

I'm on a strict diet now.. and back to the gym after being away for a bit. Did a lot of biking this summer, but not enough at the gym itself.
Back at er..

Leg day done

Originally Posted by Luigi

Hope that's not some cure-all South Whale Diet thing again.

This'll explain it...

The FST-7 Training Program

The third type of volume training program that's catching on rather rapidly is the FST-7 Training Program. This training program doesn't specifically lay out all the exercises you need to perform in a given session nor does it specifically state that you must divide the body up into a certain protocol (upper body and lower body or chest/back, legs and shoulder for example), but rather gives you guidelines as to what you should be doing on the last exercise for each body part worked that session.
The FST-7 name stands for Fascial Stretch Training, which indicates that one of the primary objectives this program attempts to achieve is to stretch the fascia tissue, which is the soft connective tissue that is found surrounding your muscles as well as throughout the rest of the body.
It is primarily responsible for helping to maintain the structural integrity of the body, provide support and protection, as well as work as a shock absorber when you perform activity throughout the day, both in the gym and out.
When this tissue is stretched you will see increases in muscle growth. There will be a higher deliverance of minerals, amino acids and oxygen to the tissues.
With this set-up, perform seven sets of 15 reps for the last exercise you do for each muscle group. It's important to keep your rest periods between these sets shorter - right around 30 seconds total.
Note: it will be common to adjust the weight downward from what you'd normally use for this particular exercise due to the fact that you are using a much higher total number of sets and the longer rep range will demand that you're not lifting as heavy.
Pros

The pros to this program beside the obvious (better fascia health) are that it still allows for a great deal of flexibility on your part with overall structural design.
If you want to specialize in certain body parts you can definitely do so or if you prefer to keep the rest of the program lower in total volume because you don't have the best of recovery rate, you can certainly do that as well.
Another pro to this approach is that the higher rep and set range for that one exercise will stimulate the metabolic rate considerably, so whether your goal is muscle building or fat loss, provided you're eating the correct accompanying diet, you can see a boost in results through that manner as well.
Cons

Potentially the one con you may see with this approach is, if you struggle with recovery, you may not be able to work out as frequently as you're accustomed after performing this protocol. After time you will likely find that your body adapts, so try not to abandon the program too quickly if this is in fact what you find.
Stick with it and make sure you eat properly and stretching in between sessions without adding too much cardio training to the week overall and you'll likely start seeing results and improvements with the level of fatigue you feel.
Sample Workout

This is another extremely intense training program so you must always monitor recovery between sessions.
Some people may choose to only employ the FST-7 principle in one of their workouts for a particularly lagging muscle group, while others may try it through all workouts during the week.
Do expect more soreness from this program than you may have experienced before and be prepared to adjust and adapt your own schedule based on this. Here's a sample FST-7 program that you could use that applies the principle to all muscle groups.
Note that you're best off doing an isolated exercise for your set of 7, which is why the exercises are chosen as such.
Take between 60 and 120 seconds of rest on the exercises apart from the exercise where you are to perform seven sets. Here the rest period needs to be shorter and kept around 30 seconds for maximum muscle pump.

https://www.bodybuilding.com/content...us-muscle.html

While it won't break any world records, I just did a half marathon in 2hrs 5mins. Knackered and my knees feel pretty bad. Recovery ideas from folks would be most welcome!

Originally Posted by Mandaloopy

I just did a half marathon in 2hrs 5mins.

Respect!

Originally Posted by Mandaloopy

I just did a half marathon in 2hrs 5mins.

That's a long time to finish half a chocolate bar.



Dilly would have done it in 2.5 seconds.

Just in case any one was feeling pleased with their progress there's this to bring you crashing back to reality...

Jessica Buettner, a 24 year old power lifter pulling 405 pounds (183 kg) for 14 reps:



Vid: https://fitnessvolt.com/powerlifter-...7r26VS4hQiWtwQ

She never misses Leg Day, by the looks..

13km+ stroll. After 3 days of evening jogging. Which is just as well as tonight's dinner is a cask o' wine with side of volleyball player.

First person in history to run a marathon in under 2 hours.

https://www.theguardian.com/sport/20...-hour-marathon


That's 20kph+ average for over 42km.



This time next year.

^ It don't think it can be classed as a world record. Did you see how he did it? Laser guidance, pacemakers and windshields all the way. Still an impressive feat though.

And for sure you'll be able to do, Luigi. Start off with 100m at that pace, then add another 100m at the same pace. Just keep doing that until you can't do any more.

Did a quick Sunday run today as it happens. Banged 2km in exactly 10 mins 10kph average. After 2 days of beer and wine til 3am that's fine.


So I've got a bit of catching up to do.



Laser guidance or not how some foker can run twice as fast as that for 42 fokin' Km is a bit mind boggling.

And yup, not an official WR as not done in a competitive marathon.

Originally Posted by AntRobertson

Jessica Buettner, a 24 year old power lifter pulling 405 pounds (183 kg) for 14 reps:

Seriously? I'd be a little worried with myself if I woke up to that in the morning.

Meanwhile, I did a 5 mile Sunday morning walk, today, in 1 hour 17 minutes, which I was really pleased with. So pleased, that I had several beers to celebrate the achievement.

5x5 64 kg workout of squats, bench press and bent over bar bell rows, 2x2 pull ups, 2x8 dumbell lateral raise per side and 2x 15 sit ups.

Feeling pumped

The quickest time I've got around that park. Was running half and walking half to the midway pont, then felt thirsty and possibly sunstroke coming on so walked the rest




Not too bad after missing a couple of weeks ans sticking a kg back on

Good stuff.

Keep on going and you're gonna see those times and distances improve.

I haven't hit the 5km in 30 mins milestone yet, think the closest has been 33 minutes. Typically average it in around 37 mins nowadays.

Think I prefer walking mate

I'm a long way off running for half an hour I feel. I got a stitch after 250 metres, walked it off then every time I ran it came back. Although it was nice to finish it about 20 minutes earlier than walking it.

6.4 km/h for 50+ minutes is a reasonable and active workout. Keep it up.

Originally Posted by Dillinger

The quickest time I've got around that park. Was running half and walking half to the midway pont

Originally Posted by Dillinger

I got a stitch after 250 metres, walked it off then every time I ran it came back.

Well done.

Walking half and running half really helps improvement. You'll also be pleased to know that running 100m/walking 100m is just as fast as running 250m and walking 250m or 400m/400m etc, but walking every 100m should feel a bit easier (if you do that from the start) because your heart rate stays fairly low and shouldn't get high at all.

The stitch might have been beause you didn't allow enough time between eating and exercising. I usually allow 3 hours after a meal but have done 2.5 hours and felt no negative effect. I certainly wouldn't do anything really strenuous less than 2 hours after a meal, but I might get do it for a very light bite like a banana.