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Dec 2017
2:29pm, 23 Dec 2017
2,668 posts
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Ninky Nonk
Getting there. Managing some decent training and keeping up the 'Core' work. No big weights for me though - all functional stuff.
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Dec 2017
12:10pm, 24 Dec 2017
25,415 posts
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SPR
What are you doing that you that's functional? Core or more? Movement based work?
Moderate to heavy compound lifts are pretty challenging to the 'core'.
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Dec 2017
1:08pm, 24 Dec 2017
2,669 posts
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Ninky Nonk
Split lunges, single leg squats, runners arabesque, box steps, hip bridges, dynamic planks, isometric glute holds, Russian twists, flutter kicks...medicine ball, bosu ball and resistance band stuff.
All a bit haphazard I suppose but keeps it interesting.
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Dec 2017
1:35pm, 24 Dec 2017
25,416 posts
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SPR
Interesting stuff.
Split squats and lunges (to a lesser extent) are the devil's work.
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Dec 2017
1:49pm, 24 Dec 2017
2,670 posts
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Ninky Nonk
Ha! In what way?
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Dec 2017
2:08pm, 24 Dec 2017
25,417 posts
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SPR
As in they're hard, lol. I do body weight lunges fairly regularly (actually part of my race warm up) but a little bit of weight on either makes them tough. I had to do split squats (with foot raised on a aerobic step) a couple of years back as injury rehab, I stuck with them while rehabbing but was happy to drop them once rehab was done, lol.
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Dec 2017
4:48pm, 24 Dec 2017
2,671 posts
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Ninky Nonk
I would probably do more deadlift and stuff if I had any confidence in my technique - but I imagine that it would be pretty awful. Also with all the gym bunnies doing two reps a hour it's not always easy to get on the equipment...
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Jan 2018
10:13am, 5 Jan 2018
2,672 posts
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Ninky Nonk
Repeated the October session yesterday.
Small improvement.
0.19m - 1:00(5:12/m) 144/160bpm 11cal 11.56/13.21mph
4) 0.16m - 1:00(6:24/m) 155/160bpm 15cal 9.38/11.92mph
5) 0.19m - 1:00(5:23/m) 157/162bpm 15cal 11.16/12.42mph
6) 0.15m - 1:00(6:44/m) 157/162bpm 16cal 8.9/11.71mph
7) 0.2m - 1:00(4:56/m) 158/163bpm 16cal 12.15/13mph
8) 0.15m - 1:00(6:32/m) 156/164bpm 16cal 9.19/12.4mph
9) 0.2m - 1:00(5:06/m) 160/165bpm 16cal 11.76/13.09mph
10) 0.15m - 1:00(6:43/m) 159/166bpm 16cal 8.92/11.9mph
11) 0.2m - 1:00(5:08/m) 162/166bpm 16cal 11.71/12.33mph
12) 0.15m - 1:00(6:30/m) 162/167bpm 16cal 9.23/12.17mph
13) 0.2m - 1:00(5:00/m) 163/168bpm 16cal 12/13.52mph
14) 0.14m - 1:00(6:59/m) 163/168bpm 16cal 8.59/12.44mph
15) 0.21m - 1:00(4:49/m) 165/169bpm 16cal 12.48/12.88mph
16) 0.15m - 1:00(6:38/m) 164/169bpm 16cal 9.06/12.56mph
17) 0.2m - 1:00(5:01/m) 165/168bpm 16cal 11.97/13.42mph
18) 0.14m - 1:00(7:14/m) 164/169bpm 16cal 8.3/12.44mph
19) 0.19m - 1:00(5:14/m) 166/169bpm 17cal 11.47/11.88mph
20) 0.15m - 1:00(6:41/m) 164/169bpm 16cal 8.97/11.98mph
21) 0.2m - 1:00(4:57/m) 166/170bpm 16cal 12.14/13.11mph
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Feb 2018
9:15pm, 19 Feb 2018
2,687 posts
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Ninky Nonk
Repeat of January session!
) 0.2m - 1:00(4:54/m) 133/158bpm 10cal 12.23/12.88mph
4) 0.15m - 1:00(6:45/m) 152/158bpm 16cal 8.9/12.33mph
5) 0.2m - 1:00(5:00/m) 156/162bpm 17cal 11.99/13.05mph
6) 0.15m - 1:00(6:53/m) 156/162bpm 17cal 8.72/12.86mph
7) 0.21m - 1:00(4:53/m) 155/162bpm 17cal 12.31/12.63mph
8) 0.15m - 1:00(6:50/m) 152/162bpm 16cal 8.78/12.67mph
9) 0.21m - 1:00(4:45/m) 156/165bpm 16cal 12.63/14.26mph
10) 0.14m - 1:00(6:56/m) 156/164bpm 17cal 8.66/12.75mph
11) 0.21m - 1:00(4:51/m) 159/165bpm 17cal 12.37/13.48mph
12) 0.15m - 1:00(6:43/m) 158/166bpm 17cal 8.94/12.88mph
13) 0.21m - 1:00(4:44/m) 160/165bpm 17cal 12.68/12.88mph
14) 0.14m - 1:00(7:15/m) 160/165bpm 17cal 8.27/12.9mph
15) 0.22m - 1:00(4:33/m) 162/168bpm 17cal 13.18/13.61mph
16) 0.15m - 1:00(6:46/m) 161/167bpm 17cal 8.87/13.59mph
17) 0.21m - 1:00(4:50/m) 162/167bpm 17cal 12.42/14.13mph
18) 0.14m - 1:00(7:24/m) 162/167bpm 18cal 8.11/12.75mph
19) 0.2m - 1:00(4:53/m) 164/168bpm 17cal 12.29/13.07mph
20) 0.16m - 1:00(6:26/m) 163/169bpm 17cal 9.33/12.61mph
21) 0.21m - 1:00(4:47/m) 163/167bpm 17cal 12.53/13.4mph
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Feb 2018
10:46pm, 19 Feb 2018
25,504 posts
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SPR
Nice work.
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Project Joker
Jan 2025