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Did some reintroduction to weights as it has been a long time. By back is really not liking things at the moment, so even more worried about squats.
I need to invest in a reverse hyper machine for the home gym.
24, 25, 26 were all side lined phys wise due to other stuff that came up, or the boy deciding to wake up at 0600 as the start of his day which then took over my morning slot.
25th was a walk at 0700 to the play park and a muck around
26th turned in to a 5 mile walk up and around the hills, pushing him as he is ill with something again in the burley and me carrying a heavy ish pack.
Went for what turned in to a 5 and a bit mile hill with with a couple of hill repeats (70m ascent, 0.4 miles each way) and taking photos of the cloud inversion over the town below and river.
Overall my pace was about 10 min 15 I think and elevation gain was 270m.
HR spiked to 170 at times during the hill run sections, but overall I tried to keep it to around 150 bpm and below.
Average was a hair under 150 bpm (I think 148).
Came back and did 3 sets of 10 ab wheel roll outs, 2 sets of 10 bulgarian split squat off my bench without weight and a couple of sets of 6 pull ups with a black band just to give some pulling work.
On completion of work, cycled home then did
3 sets of 6 pull ups with black band
3 sets of 12 ab wheel roll outs from knees
2 sets on each leg of bulgarian split squats with BW
Knees are a bit sore.
Although I've got a sore throat and didn't sleep so well which is disappointing. I think I'm coming down with what the wife had last week.
I really want to get a mirafit M3 I think it is for the home gym. But that plus weights is like £450 plus the weights of course I would need maybe 200kg all in for the time being.
Then I could add as time goes on.
I also need to buy some shock mats for the floor. 56mm ones look like they can take the abuse (DLs), but they are like £85 per square meter.
Measuring this morning, I have 12 square metres.
So maybe I'll save up for a few months, get 4 square meters to cover the foot print of the power rack, then add if I need more in time. There are some mats already down, maybe 10mm thick foam which is alright, but too big for the footprint so they are coming up from where I have done some skipping inside.
Then I need to get the sauna fixed.
Then I need to get a rowing machine.
But not really.
I'm full of cold since last Wednesday (today is 8 days later) so just put 10kg of water in a pack and went for a dawn walk around the woods at the back of the house.
Feeling less under the weather so went for a hilly run.
4.5 miles.
HR monitor decided I was at 180 bpm within 3 minutes on the flat so took it off.
Did my usual route with 180m ascent.
Average running pace was 9 min 26, but about 2 miles on the down and flat were sub 8 min miles. The previous 2 and a bit were mainly going up hill and basically all of the ascent, so they were around the 11 to 12 min mile.
Got back and did some GHR / nordic curls with the new spud inc strap I got.
Did 1 set of 5 of what was basically falling flat on my face.
2 sets of 10 ab wheel roll out from knees
2 sets of 10 bulgarian split squat
Same run as yesterday but with a HR monitor on. Average HR was 149 or so. The uphill portion got me to something like 165bpm.
Slower overall obviously but that was the plan.
Got back and did 3 sets of 5 falling on my face nordic curl things working out the positioning of the strap and used some bands to try and get a concentric rep going.
2 sets of 12 ab wheel roll outs.
2 sets of 12 single leg bulgarian squat
Proper hill run.
6 miles up and over the back hill
305m ascent
Average pace 11 min 16
Average HR 161 bpm.
The HR monitor went a bit off shall we say for a few minutes which is why it says my highest HR was 184 bpm and pulled the average up.
Miles 2 and 3 were 14 min 11 and 14 min 16 respectively. I did a bit of walking to bring my HR to under 150 before I carried on running. These
Garmin won't show me the ascents during those bits, but that section is pretty much where the 250-275m of ascent comes from.
When I got back, combination of nordic curls (I think sets of 6 with the black and red band), push ups (just 3 sets of 10), single leg squats (3 sets of 10 using the 20kg weighted vest)
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