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 Post subject: 30 Something
PostPosted: Mon Aug 07, 2017 6:49 pm 
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Coming into my 40th year, thought I'd start a log.

Currently 'training' for a 1/2 marathon in October, but it's a health-first approach so not much sizzle I'm afraid. Maffetone style running and some easy strength work plus lots of yoga and JM.

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 Post subject: Re: 30 Something
PostPosted: Mon Aug 07, 2017 6:51 pm 
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07/08

5.00 am

1: yoga & meditation for 45 mins

2: maffetone style run, 65 mins

3: ice bath & douse

HR upon waking 57 - up from 50 the week before last. Quite a bit of wine last night and a restless night so I felt a bit off.

4: evening - more yoga, 20 mins

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 Post subject: Re: 30 Something
PostPosted: Tue Aug 08, 2017 6:53 am 
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08/08

1. yoga & meditation, 45 mins

2. 'strength' workout:

A: neutral grip chest press - 35kg x 15 (done with a 5 sec negative due to shoulder injury)
B: Hammer row - 90kg x 14
C: lateral raise - 8kg DB's x 14
D: Rear raise - second setting x 10 L/R
E: Hammer curls - 12kg DB's x 14
F: V Pushdowns - 25kg x 15
G: Leg press - 180kg x 15
H: Leg curl - 25kg x 12
I: Back extension - bw x 14
J: Ab circuit

all weight exclude weight of machine. 1-2 warm up sets performed on big exercises.

3: ice bath & douse

4: evening yoga - 15 mins

The workout is inspired by Bill De Simone's congruent exercise philosophy. It is incredibly risk averse and vanilla flavoured but when weights aren't my main focus it's fine. Gets probably 80-90% of more hardcore approaches with much less risk of injury. I tried using FSQ's & TBDL's sensibly but the temptation to pile weight on is too great so I'll park them until I do a strength cycle in the winter.

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 Post subject: Re: 30 Something
PostPosted: Wed Aug 09, 2017 6:52 am 
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09/08/17 Happy Birthday to Poppa Odin

1: yoga & meditation, 45 mins

2: Maffetone run, 70 mins

3: ice bath & douse

resting HR 54 this morning. It's up from the week before last, but in the interim period I've had a week away drinking shit loads of wine and doing very little focused exercise.

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 Post subject: Re: 30 Something
PostPosted: Thu Aug 10, 2017 8:15 pm 
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10/08/17

1: yoga & meditation, 60 mins

2: evening yoga, 15 mins

active recovery day today.

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 Post subject: Re: 30 Something
PostPosted: Sat Aug 12, 2017 11:12 am 
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11/08/17

1: yoga & meditation, 45 mins

2: run - 70 mins at HR 137 and under then 20 mins at a faster pace

3: ice bath & douse

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 Post subject: Re: 30 Something
PostPosted: Mon Aug 14, 2017 8:20 pm 
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12/08 something is better than nothing... sometimes

kettlebells for 15 mins

1H swing - 16kg x 5 x 10/10
1H C&P - 16kg x 4 x 5/5
1H Snatch - 16kg x 3 x 10/10
2H Swing - 16kg x 50 reps

continuous while I waited for the kids to shower then off up to see poorly parents... Derailed my planned gym session


14/08/17

tired from no sleep so just did 45 mins yoga & meditation

start again tomorrow

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 Post subject: Re: 30 Something
PostPosted: Thu Aug 17, 2017 4:45 pm 
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15/08

1. yoga & meditation - 1 hour

2. MAF run - 1 hour

3. easy stretching in evening

16/08

1. yoga - 45 mins

2. Front Squat - 70kg x 5 x 3

3. Press - 40kg x 5 x 5.... nice and easy on the shoulder

4. RDL with clean grip - 70kg x 3 x 5

5. chins - bw x 7 x 5 superset with above

6. core work


17/08

1. JM & meditation only...

was too tired to get out this morning. It has been a draining week with family illnesses and working 2 jobs plus the usual stuff with kids. I get frustrated by the pathetic training program I'm currently doing and the inconsistency but there's a fair bit on the plate at the mo.

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 Post subject: Re: 30 Something
PostPosted: Sat Aug 26, 2017 12:07 pm 
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Posts: 2702
18/08

1. yoga, 60 mins


19/08

1. yoga, 60 mins

2. run - 90 mins

3. ice bath


20/08

1. yoga, 45 mins

2. easy treadmill run, 15 mins

3. 2H swings - 32kg x 10 on the minute for 15 mins


21/08

1. yoga, 60 mins

2. run, 50 mins


22/08

1. yoga, 45 mins

2. Clean and Push press - 50kg x 6 x 3

3. weighted chins - bw+10kg x 6 x 3

4. ice bath


23/08

1. yoga, 60 mins

2. run, 65 mins


24/08

1. yoga, 60 mins


25/08

1. yoga, 45 mins

2. TBDL - 110kg x 4 x 5

3. push ups on bars - 4 x 15

4. TRX rows - 4 x 15

5. cool down swim - 10 mins

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 Post subject: Re: 30 Something
PostPosted: Sun Aug 27, 2017 10:08 am 
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26/08

rest day


27/08

1. yoga, 45 mins

2. run - 10 miles @ race pace. Done in 1.25

3. ice bath

Got 7 weeks till the race, so I want to make sure I can actually go the distance pushing at a higher intensity than the Maffetone method advocates. I've done 4 months of (almost all) easy aerobic base building, so I intend to add in some small amounts of harder efforts to round things out. Maybe also do one other test like this in 3-4 weeks time but go for 12 miles. I'm going to try and not get too geeky with this. At my meagre levels just running more is the key. Don't want to start being one of the numerous knobbers that have approached me over the years asking what they thought of adding plyo's, speed work and roids to build their 80kg max bench press.

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 Post subject: Re: 30 Something
PostPosted: Wed Aug 30, 2017 6:59 pm 
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28/08

1. yoga

2. walk, 4 miles

29/08

1. yoga, 60 mins

2. some easy bodybuilding for upper body

3. more yoga in evening, 20 mins


30/08

1. yoga, 45 mins

2. maffetone run, 70 mins

3. ice bath


This was much slower than recent weeks in order to maintain HR below 140. The effect of a hard weekend run and some hard weekend drinking requires recovery. The HR stuff really makes you realise the effects of different stressors in your life. Even thinking about work results in a 2-3 BPM increase on the run. Interesting.

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 Post subject: Re: 30 Something
PostPosted: Fri Sep 01, 2017 9:51 am 
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Posts: 2702
31/08

1. yoga, 60 mins

2. MAF test - 21.07 mins

down about 10 secs since last one, but this was after a stressful day and lots of coffee - plus the heavier volumes this week, so all in all it's going the right way.


01/09

strength session

1. front squats - 50, 60, 70, 70 x 5

2. weighted chins - bw+ 10kg x 5,5,5,5

3. CG Bench - 50, 55, 60, 65, 70kg x 5 (slow descent, pause at bottom.... playing at it to see what hurst and what doesn't)

4. Inc CG Bench - 50kg x 3 x 5 (3 sec pause)

5. DB Rows - 20's x 3 x 15

6. Low pulley row - 3 x 20

7. hammer curls and pushdowns - 3 supersets....

swole bro

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 Post subject: Re: 30 Something
PostPosted: Mon Sep 04, 2017 8:05 pm 
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Posts: 2702
02.09

1. yoga, 60 mins


03.09

1. yoga, 60 mins


04.09

1. yoga, 45 mins

2. Maffetone run, 90 mins... just under 9 miles at average HR 135 bpm

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 Post subject: Re: 30 Something
PostPosted: Thu Sep 07, 2017 6:22 am 
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06.09

1. yoga, 60 mins

2. maffetone run, 45 mins

3. ice bath & douse


07.09

1. yoga, 45 mins

2. Hang snatch - 30kg x 2 x 3, 40kg x 5 x 2

3. Hang snatch +vOH Squats - 40kg x 3 x 1+5

4. Sn Grip RDL - 70kg x 3 x 5

5. Inc Bench - 60, 62.5, 70kg x 5

6. weighted chins - bw+10kg x 3 x 5

7. prowler pushes - 5 short trips


just playing with stuff to keep some general athleticism in while I focus on running.

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 Post subject: Re: 30 Something
PostPosted: Sat Sep 09, 2017 10:10 am 
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08.09

1. yoga, 50 mins


09.09

1. yoga, 30 mins

2. Long run - 1 hr 45 mins - 1hr 15 @ MAF then allowed the HR to drift for last 30 mins and ran at around MAF + 10 beats.

3. ice bath


Time to add a small amount of speed work for a few weeks. I am also going to start doing my strength stuff on the evening of the morning runs. It basically enables me to lie in an extra 40 mins every other day and I need more sleep...

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 Post subject: Re: 30 Something
PostPosted: Mon Sep 11, 2017 8:20 pm 
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11/09

morning session

1. yoga, 50 mins

2. run - 15 mins at HR 130-140 bpm, 20 mins at HR 150-160 bpm, 10 mins cool down

3. ice bath


evening session

1. TBDL - 110kg x 5, 130kg x 5, 140kg x 3 x 3

2. weighted chins - bw+12kg x 3 x 5

3. Inc DB press - 22kg x 15, 28kg's x 3 x 6

4. Hammer curl - 18kg's x 3 x 5

5. ab circuit x 2

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 Post subject: Re: 30 Something
PostPosted: Wed Sep 13, 2017 11:52 am 
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Nice training session, odin!

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 Post subject: Re: 30 Something
PostPosted: Thu Sep 14, 2017 6:24 am 
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cheers! I've noticed I can still do pretty much everything, despite a few injuries here and there, it's just about moderating the volume and intensity a bit...

12/09

1. yoga, 60 mins


13/09

1. yoga, 45 mins

2. easy MAF run, 45 mins


14/09

1. yoga, 60 mins

2. FSQ - 50, 60kg x 5, 70kg x 3 x 3

3. RDL - 80kg x 3 x 5

4. DB Press - 24 x 10, 30kg x 3 x 5

5. DB Row - 36kg x 3 x 5

6. EZ curl - 3 x 5

7. HLR - 3 sets

8. Farmers walks - 50kg each hand x 3 trips



not included here is a load of swimming at work but that's hard to quantify

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 Post subject: Re: 30 Something
PostPosted: Sun Sep 17, 2017 8:02 am 
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Posts: 2702
15/09

1. yoga, 60 mins


16/09

1. yoga, 30 mins

2. Long run - 1 hr 55 mins total. Did 75 mins @ MAF HR then ran the last 40 mins hard. I'm not really sure what I'm doing with regards putting some intensity in, so I'm just going to add some quicker bits into my existing runs.

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