IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Enchiridion 1.1
PostPosted: Fri May 12, 2017 6:38 am 
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Becoming an endurance homo for the summer to help my shoulder heal...


Sunday 7th May

1. 5 Tibetans

2. sitting meditation

3. easy run - 40 minutes


Monday 8th May

1. 5 Tibetans

2. sitting meditation

3. Sumo Deadlift - 120kg x 3 x 1,2,3

4. weighted chins - bw+10kg x 3 x 1,2,3

5. One arm DB bench - 14kg x 3 x 20/20

6. Prowler push/pull - 80kg x 5 trips

7. stretching in evening

Tuesday 9th May

1. 5 Tibetans

2. siting meditation

3. Easy run - 40 minutes

4. Bouldering in the evening - 2 hours

Wednesday 10th May

1. 5 Tibetans

2. sitting meditation

3. 15 min yoga sequence in evening


Thursday 11th May

1. 5 Tibetans

2. sitting meditation

3. Easy run - 40 mins

4. core circuit after run of McGill exercises

5. 15 min yoga in evening


Friday 12th May

1. 5 Tibetans

2. sitting meditation

3. Front Squat - 80kg x 6 x 3

4. DB Row - 40kg x 4 x 5

5. Inc DB Press - 16kg x 3 x 15

6. Farmers walks - 100kg each hand + bar x 5 trips

7. bike - 15 mins to recover

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 Post subject: Re: Enchiridion 1.1
PostPosted: Sun May 14, 2017 7:12 am 
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Saturday 13th May

1. meditation

2. MAF test on treadmill:

12 min warm up
3K @ HR 137
12 min cool down

took me a ridiculous 26.06 min to do the test portion. I had a few ales on Friday night and a coffee beforehand, but fucking hell this was unexpectedly slow in order to maintain the HR. I have not run much for a while but I have maintained cardio so was surprised this was so slow. Ah well, can only get better.... Oddly enough, half a KPH slower is a walk, which sees my HR plummet to about 115, so it is something specific to running which spikes it.

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 Post subject: Re: Enchiridion 1.1
PostPosted: Sun May 14, 2017 5:35 pm 
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Posts: 2820
Sunday 14th may

Rest... played soccer with the boy and went for a swim with the rest of family.

Nb am doing a set of kb crush curls every time I go upstairs. Because big arms and a crushing handshake are manly. I want to get to the point where I can crush a woman's head with one hand. Life skills.

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 Post subject: Re: Enchiridion 1.1
PostPosted: Mon May 15, 2017 6:05 am 
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Posts: 2820
Monday 15th May

1. 5 Tibetans

2. sitting meditation

3. Easy run - 45 mins, 4 miles, average HR 134 BPM. Going so slow is hard!

4. cool down circuit of:
Squats x 15
McKenzie push ups x 10
Cat/Camel x 10
Bird Dogs x 10
Single leg bridges x 10/10
Dead bugs x 10
McGill crunch x 10/10

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 Post subject: Re: Enchiridion 1.1
PostPosted: Thu May 18, 2017 6:00 am 
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Joined: Fri Nov 10, 2006 10:20 am
Posts: 2820
Tuesday 16th May

1. 5 Tibetans

2. Sitting meditation

3. Sumo Deadlift - 120kg x 3 x (1,2,3)

4. Weighted chins - bw + 15kg x 3 x (1,2,3)

5. Prowler push and drag - 100kg x 5 trips up and back

6. upper body circuit x 3:

side laterals - x 15
pushdowns x 15
hammer curls x 15

7. stretching in evening


Wednesday 17th May

1. 5 Tibetans

2. sitting meditation

3. MAF run - 4.5 miles in 44 mins, average HR 137 bpm.... 11 minute miles! However my mate who actually can run has told me not to focus on mileage or speed but just to build volume in terms of time at the specified HR. As embarrassingly slow as it is, the runs are enjoyable which will keep me coming back I guess.

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