Jelly! I try to run but definitely can't run 10k without at least one break.

I'm casually cutting. I eat clean at home, cheat when going out. I go to the gym at least 3-4 times a week and alternate long distance outdoor running and high intensity interval training on the treadmill for cardio. If I'm feeling adventurous I might throw some swimming/rock climbing/yoga in the mix. Hoping for a six-pack this year but that's like hoping to have a 10k month at 50NL. Probably not happening. If I don't get it, which wouldn't surprise me, I'll clean bulk starting in September (or at least try to keep it clean) then cut again around February 2015.

Oh I took breaks, too.

yall are fit huh, running 10 would prob be impossible for me. I really needa find a park n run.

How do you guys even know how many miles your running if lets say you run outside of a treadmill?.

Lots of free apps for runs or you can use google maps for mapped distances

I just guess based on how long I've been running. Probably would be better to actually track though but I'm just lazy.

I got a watch with a built-in GPS receiver...

In school I was training in Pole Vault. After that I went to university, and between parties and alcohol I forgot about sport at all. Since that time, after 9 years smoking, I decided to come back to athletics. Especially running on long distances.

I started training, and my first goal was to run 10k. I did it with time 44 minutes.
Next goal was 21k, and I also achieved it last year in Brussels Half-Marathon with time 1 hour 54 minuets.

My last goal for this year is to run ultra-marathon (50k) in the Stockholm this august. I think I will achieve it

BTW great thread! I am really happy to know, that grinders not only sitting near monitors 6 hours a day, but also doing workouts
GOGOGO Grinders!

That's 8.5 mph for nearly an hour. And I'm assuming it's outdoors which is harder than the treadmill. Dunno how you people have that level of cardio.

It is not so hard. All you need just regular workouts. For example, here you can create training plan for specific distance and result http://my.asics.co.uk/
You will start from very smooth and lite jogging, and go up with pace and distance.
It is working, even with my smokers lungs
Just start. If you have discipline for grinding - jogging won't become a problem

World Records:

5k: 12:37 minutes
10K: 26:17 minutes

Both by Kenenisa Bekele

The times that the elite guys can run is truly incomprehensible. You see them on TV and don't think much of it - you don't realise that if the average person blasted out a max-effort 100m, they still couldn't keep up with the pace that these guys sustain for the whole 5 or 10k.

How's everyone doing with this? Recently switched up my gym routine. I was doing 3 sets of 15 reps of lighter weights now I'm doing 3 sets of 5-8 reps of heavier weights to mix it up. I'm on a calorie deficit though so it'll be interesting to see how it works out and whether it's sustainable.

Im fine, continuing strong.

5'8 145lbs currently after weight cut, on a clean bulk now & will be through to next year summer.

There's still hope for us old boys to get in shape

Good work

I'm planning my biggest ever month training wise. Will update closer to the end.

I used to do sets like you but now I'm trying to do like 20 reps for a warm up set on a light weight then move up a few levels in weight and do like 12 reps then move up 1 level at a time but rep out till failure and do like 5-6 sets total of each exercise.

Will be interesting to see how this goes if I can do it solid for a month. I've been doing it for last the month but was very slack in number of days so only a little gain.

Still running three times a week, usually 5km during the week and 8-15km on the weekend. I found that walking breaks help with endurance and paradoxically with speed as well, even though I am still slow (5k in 26:30, down from 32). I'm planning for a half-marathon in October.

1.83, 79kg (6', 174lb)

Started doing crossfit type training around mid-April, fitness and strength have increased a lot since then.

Currently doing isolation 4 times a week (mon to thurs), and crossfit on weekends.

That sounds like a good plan. My biggest problem before was cause I was doing the same thing over and over again. Just 3 sets of 10 reps while changing the exercise occasionally. Gonna start experimenting to confuse my muscles.

Yeah CrossFit looks good. Never tried it but probably will.



Depends what you want to achieve. If ur just trying to maintain a not too bad physique then its probably ok if u hit it quite regular and cover all muscle groups but if you trying to get bigger or if ur already big then 3 sets of 10 probably aint gonna cut it.

If ur eating on a deficit I'm guessin u r trying to lose weight tho?

Yeah doing a slow cut. I'm trying to shock my body out of the usual routine.

Hit the gym after a month of not going.
Got 225lb @bench press 1x4. And managed to do 5 muscles up too. Way better than expected.
Not a good day for squats though.

21.1km. 2:13:48.

good job dude

How's everyone doing with this? I'm so drained from chasing 200k VPPs I've gone to the gym like once this month (or maybe it was last week of Nov)...

Was doing well, gym around 4-5 times a week + workouts at home, then started working full time and since then been gym like 10 times in 4 months

Weight up to 195lbs

[x] Fat Cu.nt