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Old 04-19-2018, 03:31 AM   #276
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Re: Turning forty - fatloss edition

Making gains or you ran in cooler weather/better roads.
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Old 04-19-2018, 04:59 PM   #277
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Re: Turning forty - fatloss edition

The last two runs were early in the morning, but before that most of them were in coldish weather too. I think it‘s mostly getting back to where I was before I took things a little slower because of my calf.
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Old 04-20-2018, 05:26 PM   #278
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Re: Turning forty - fatloss edition

back home/ deload:
April 20th:
OHP:

20kgx5
25kgx5
30kgx5
squat:
50kgx5
62,5kgx5
75kgx5
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Old 04-22-2018, 04:56 AM   #279
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Re: Turning forty - fatloss edition

April 21st:
bench:

32,5kgx5
40kgx5
50kgx5
deadlift:
50kgx5
62,5kgx5
75kgx5
dumbell curls:
12,5kgx10
12,5kgx10
12,5kgx12

April 22nd:
bodyweight:
91,4kg (+0,4/+1,4)
Not happy with this, but I'll do my best to finish the month with a tinyish loss.

long run: 10km 1:18:10 7:49min/km
avgHR: 139
Felt great!
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Old 04-23-2018, 03:26 PM   #280
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Re: Turning forty - fatloss edition

April 23rd:
My bodyweight was 89,7kg this morning, so almost 2kg less than yesterday. From now on I'll post a seven day average on Sundays.

easy run: 7km 53:27min 7:38min/km
avgHR: 147
Was a little warmer than the runs I've done lately. Otherwise fine.
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Old 04-24-2018, 04:58 PM   #281
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Re: Turning forty - fatloss edition

April 24th:
start of cycle two 5/3/1
OHP:
35kgx5
40kgx5
45kgx10


squat:
85kgx5
97,5kgx5
110kgx5
I've decided to only add 2,5kg to the squats per cycle as I am doing them on lower volume (no AMRAP-sets). OHP, bench and deadlift have "regular" increases of 2,5/2,5 & 5kg.
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Old 04-26-2018, 03:54 AM   #282
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Re: Turning forty - fatloss edition

April 26th:
interval run:
5,36km 36:16min 6:46min/km
avgHR: 155 maxHR:182
intervals (200m): 0:59,8//0:59,4//0:58,1//0:53,7//0:55,2//0:55,1//0:55,3//0:52,2

This was my first interval run and it felt quiet good. Had to breath a little faster on intervals 6-8, but otherwise felt fine. I'm going to add 2 intervals for two weeks, then switch to 400m intervals and see where I go from there. I think I'll also do some more warm-up/ cool-down for extra mileage.
These intervals are quiet short for preparing for a half-marathon, but I want to do the 5k in June, so that's what I'm doing.
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Old 04-27-2018, 04:47 PM   #283
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Re: Turning forty - fatloss edition

April 27th:
bench:

55kgx5
62,5kgx5
72,5kgx9

deadlift:
85kgx5
100kgx5
112,5kgx8

dumbell curls:
12,5kgx12,10,8
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Old 04-29-2018, 04:25 AM   #284
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Re: Turning forty - fatloss edition

April 28th:
long run:
11,74km 1:34:02 8:01min/km
avgHR: 144
Meant to run 11,5km, but after the interval run on Thursday, I forgot to turn on auto-lap again which I noticed a little into the run and then had to guess how much I had run by then.

April 29th:
rest day

bodyweight:
(7-day average) 89,3kg (-2/-0,7)
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Old 04-30-2018, 11:14 AM   #285
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Re: Turning forty - fatloss edition

April 30th:
easy run:
8km 56:39min 7:05min/km
avgHR: 146
I tried to run this a little faster than my long runs and was aiming for a pace of 7:30min/km. Turns out, I wasn't very good at guessing my pace, but it still felt easy, even though noticably "harder" than the pace for my long runs.
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Old 05-01-2018, 03:26 PM   #286
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Re: Turning forty - fatloss edition

May 1st:
not happy with my weight this month. Weighed in at 89,9kg this morning for a total loss of 0,1kg in April. I need to take this more seriously. I guess I won't be able to make up for all of it in May. Aiming for a monthly weightloss of 2,5kg to make up for it.

I ran 84,5km in April, up from 56,5/51.2 an 26,4 for the first three months of the year.

OHP:
37,5kgx3
42,5kgx3
47,5kgx10

squat: 117,5kgx3

pendlay rows: 117,5kgx12,12,12
It's been a while since I've done these, but I guess I can jump back to 55 next week.
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Old 05-01-2018, 04:54 PM   #287
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Re: Turning forty - fatloss edition

Quote:
Originally Posted by GermanGuy View Post
pendlay rows: 117,5kgx12,12,12
Nice.
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Old 05-01-2018, 04:57 PM   #288
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Re: Turning forty - fatloss edition

Quote:
Originally Posted by COCKBOAT View Post
Nice.
oops, those were copy-pasted from the squat workout. Was at 50kg
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Old 05-03-2018, 03:25 PM   #289
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Re: Turning forty - fatloss edition

May 3rd:
interval run: 6,93km 48:13min 6:58min/km
avgHR: 160 maxHR:189
intervals (200m): 0:56,3//0:55,4//0:51,8//0:50,5//0:57,3//0:56,6//0:57,7//1:01,2//0:58,3//0:58,8

This felt a lot tougher than the one last week, but it was in the evening, whereas the other was one in the morning before work. Also the track was more crowded, so I am very happy that I kept the intervals under a minute (well almost all of them)
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Old 05-05-2018, 04:11 PM   #290
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Re: Turning forty - fatloss edition

I had to postpone my last two workouts for the week as my father-in-law had to be taken to the hospital yesterday and things were quiet chaotic. Thankfully everything seems to be fine and as my running plan calls for only two runs next week, I am a little more flexible.

May 5th:
bench:

60kgx3
67,5kgx3
75kgx7

deadlift:

92,5x3
105kgx3
117,5kgx7

dumbell curls:

12,5kgx12,12,9

I felt rather weak today, as I had to lift after working in the garden for a few hours, so even though my results don't exactly seem impressive, I am still quiet happy with them.
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Old 05-06-2018, 03:43 PM   #291
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Re: Turning forty - fatloss edition

May 6th:
bodyweight:
(7-day average) 89,5kg (+0,2/-0,5)

long run: 13,22km 1:44:14 7:53min/km
avgHR: 150

This was in the early evening, the sun was still up and it was a lot warmer than for my recent runs, so I didn't pay attention to my heartrate.
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Old 05-08-2018, 11:33 AM   #292
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Re: Turning forty - fatloss edition

May 8th:
easy run:
5,44km 41:04 7:32min/km
avgHR:141

Just a short run as my training plan calls for a recovery week. The next one is supposed to be an easy run for 8km, but I'm thinking about still doing the interval workout, as I started those a week or two late because of my calf. I'll see how I fell on Friday/ Saturday.
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Old 05-09-2018, 05:07 PM   #293
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Re: Turning forty - fatloss edition

May 9th:
OHP:

40kgx5
45kgx3
50kgx7

squat:

97,5kgx5
110kgx3
122,5kgx1

Skipped pendlay rows as it was getting late. I will probably do them some time tomorrow.
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Old 05-11-2018, 04:25 PM   #294
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Re: Turning forty - fatloss edition

May 10th:
pendlay rows:
55kgx12,10,10

May 11th:
easy run:
8km 59:01 7:22min/km
avgHR: 141
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Old 05-13-2018, 12:53 PM   #295
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Re: Turning forty - fatloss edition

caught some kind of stomach bug from my son, so no sports this weekend. I feel a lot better today, so I hope I can already start training again tomorrow.

May 13th:
bodyweight:
(7-day average) 89,1kg (-0,4/-0,9)
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Old 05-14-2018, 04:16 PM   #296
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Re: Turning forty - fatloss edition

Since I still felt a little grumbling sensation in my stomach, I decided to do the deload workout for bench/deadlift today. Tomorrow I want to try a very slow run of 5-8km. I'll just see how things go- my plan says 8km. Wednesday is the regularly scheduled deload-week workout for OHP/squat and then I'll try my regular running programm for the rest of the week plus the 5/3/1-week bench/deadlift. Makes for a strange progression on bench and deadlift, but I really didn't feel up to max effort today.

May 14th:
bench:

35kgx5
42,5kgx5
50kgx5

deadlift:
52,5kgx5
65kgx5
80kgx5
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Old 05-15-2018, 04:35 PM   #297
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Re: Turning forty - fatloss edition

May 15th:
easy run:
7km 55:02 7:51min/km
avgHR: 143
Still a little queasy, but able to run. At least the frequent bathroom visits had the positive effect of already having reached my monthly weightgoal today: 87,2kg.
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Old 05-16-2018, 05:30 PM   #298
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Re: Turning forty - fatloss edition

May 16th:
OHP:

22,5kgx5
27,5kgx5
32,5kgx5

squat:
52,5kgx5
65kgx5
77,5kgx5
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Old 05-18-2018, 04:19 PM   #299
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Re: Turning forty - fatloss edition

May 18th:
interval run:
7,6km 43:34min (2km warm-up; 12x200fast/200jog; 1km cool-down)
avgHR: 150-155
I misclicked when I wanted to start the first interval and stopped the activity, so I immediately restarted and now have two activities. As I 'm too lazy to find out whether I can merge them somehow, the stats aren't as exact. The intervals are however:
intervals (12x200m): 1:05,7/1:03,8/1:01,3/1:06,4/1:05,0/1:04,8/1:04,4/1:07,4/1:04,3/1:01,0/1:02,4/56,7

I tried to take things a little slower because of the stomach issues. next week I'll switch to 400m speed/400m jog intervals
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Old 05-20-2018, 04:47 PM   #300
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Re: Turning forty - fatloss edition

May 19th:
bench:

62,5kgx5
72,5kgx3
80kgx4

deadlift:
100kgx5
112,5kgx3
125kgx2

I don't know whether it's the stomach thing I had this week, or whether there is some other reason for feeling super weak, but I've decided to do this cycle one more time without adding any weight.

May 20th:
bodyweight:
(7-day average) 87,5kg (-1,6/-2,5)
Well, at least the stomach issue was good for weightloss...

long run:
13,5km 1:48:32 8:02min/km
avgHR: 140
I guess I'm going to be running for two hours next week. Seems like an important milestone, even for a slow guy like me.
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