Thanks for the vote of confidence Definitely feeling stronger these days and I had a 'ooo I see some results' morning this morning....love those

You have an attitude burning inside you that is the flame-thrower in brewing the new you.

Embrace it. Enhance it. Make it blossom and take root within you.

When my attitudes are right, there is no barrier too high, no valley too deep, no dream too extreme, no challenge too great for me.

(Wendell, modified and rewritten partly by Chillen)

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I wish you much luck with your march down the path to your personal goal, young man.

Correct mental focus will lead you to your goal.

When faced with problems. Remember to focus energies within you in finding applicable solutions and try to put out the fire that compels you to do the wrong types of things detrimental to the goal you seek.



Much success to you!

Best regards,


Chillen

Thanks Chillen,

Had a nice hours cardio today(when I say nice, I mean tough), back feels better(left a question there on the weight training section) so I'm just getting ready now for 6 mile run tomorrow(getting in training for this half marathon), hoping for 8 minute miles(maybe less)...

You are very welcome, young man!

Good luck on your 6 mile run!

The SPEED will INDEED make you SUCCEED.

Best of luck to you!



Chillen

Sunday: went for my 6 mile. Conditions were perfect! First sunny day of the year in Ireland, warm-ish but a nice little breeze to keep me cool. Ran the track in a healthy 45:04. Pretty pleased with that. Endurance run to come this week at some stage...(ie run as long as physically possible), I'll worry about pace after.

Monday: FBW time...

Bulgarian SS: 2x 8 x 35lbs dumbells

Bench Press: 1 x 8 x 85lbs, 1 x 8 x 87.5lbs, 1 x 8 x 90lbs(new PR!!)

Lat Pull: 2 x 8 x lvl 10/20, 1 x 6 x lvl 11/20

Seated Row: 3 x 8 x lvl 10/20

Single Arm Row: 3 x 8 x 45lbs dumbell

Tricep dips: 25, 20, 15 (just body weight, trying a speed here)

Push Ups: 10 (chair push ups, ie feet and hands on chairs so floor doesnt stop me going deeper, saw these on youtube and these are tough)

Military Press: 2 x 8 25lbs dumbells, 1 x 6 x 30lbs dumbells

Happy enough with how that went too. Legs are in a little bit of pain from the 2 days cardio at the weekend, made the Squats that bit tougher!

Decided on a few goals too:
Half Marathon: 1:45 or less
Bench Press: Own weight
Leg Press: 410 lbs (only reason is I read Stacy Keibler(HOT!!!!!) recently tried this)
Deadlidt: 200lbs

Now to think of a date for succeeding

Wednesday workout baby!

Deadlift: 1 x 8 x 130lbs, 1 x 8 x 140lbs, 1 x 8 x 150lbs

Leg Press: 3 x 5/6 x 240lbs(not tremendous here at all)

Chest Press: 2 x 6 x level 8/20, 1 x 8 x level 8/20....did the 8th rep set last...needed some motivation which Daft Punk gave me

Upright Row: 3 x 8 x 60lbs

Pull Ups(chins,normal,wide arm; only body weight): 9,6,1 1/2

Push Ups(machine): 3 x 8 x level 8/20

Lying horizontal flys: 3 x 8 20lbs dumbells

Standing lat flys: 3 x 8 x 15lbs dumbells

Bent over flys: 3 x 8 x 12lbs dumbells

Again happy enough with how things are going. Sometimes I feel really strong in the gym, other times I struggle through, I guess its a long road full of peaks and troughs....

7 1/2 miles tomorrow, getting that road endurance up!

Ok so I've decided to ditch the Bulgarians for Friday, just moving onto standard squats, we dont have a squat rack in the work gym so I've to use a smith machine. This is generally my least intense day(or at least it feels that way, could be though that 've got that Friday feeling)

Smith Squats: 2 x 8 x 150lbs

Bench: 1 x 8 x 85, 2 x 8 x 90 lbs, went for 100lbs(just to get into triple figures,) 1 x 2 x 100lbs and I totally could've done more

Seated Row: 3 x 8 x Level 10/20 on machine

Lat Pulldown: 3 x 8 x Level 10/20 machine

DB Pull over: 3 x 8 x 40lbs

Front flys: 3 x 8 x 20lbs, I did these alternating for a change

Hammer Curls: 2 x 8 x 25lbs, 1 x 8 x 30lbs dumbells, my forearms looked fricking huge

8 mile run to do on Sunday for the race, and I'm changing my signiture to a higher BP value I think I'll take a few snaps at the end of next week, the pretty much 1 month re-evaluation...

Back hard at it today after a few days of a lay off..Up late for the Super Bowl(living in Ireland so it ended at 3am, so I took Monday to get some sleep recovery). I've also decided to up my running as per the half marathon which is in about 6 weeks time(and I'll miss a week through skiing) so I'm upping the runs to 3 a week, keep on lifting twice..

Tuesday: FBW time...

Bulgarian SS: 3 x 8 x 35lbs dumbells

Bench Press: 2 x 8 x 90lbs, 1 x 6 x 95lbs

Lat Pull: 2 x 8 x lvl 10/20, 1 x 6 x lvl 11/20

Seated Row: 3 x 8 x lvl 10/20

Single Arm Row: 3 x 8 x 45lbs dumbell

Tricep dips: 20, 20 (just body weight)

Push Ups: 2 x 10 (chair push ups)

Military Press: 2 x 8 25lbs dumbells, 1 x 6 x 30lbs dumbells

Horzizontal flys: 3 x 8 x 15lbs dumbells

Leg press: 3 x 8 x 240 lbs

Push Up(deltoid based machine): 2 x 8 x level 8/20, 1 x 4 x lvl 8/20

So as you can see I've lengthened out the w/o, Got in and out in an hour though. Off for a run in the local area tomorrow(hopefully 7 miles+) dreading it already

7.5 miles today, 840 calories, in 56 mins(ish). Still keeping up 7:30 miles....can you feel it....thats the sound of me coming for ya bit of fat about mid driff...and other participants in the half marathon!

[QUOTE=ciarzy_boy;260965]Ok so I've decided to ditch the Bulgarians for Friday, just moving onto standard squats, we dont have a squat rack in the work gym so I've to use a smith machine. This is generally my least intense day(or at least it feels that way, could be though that 've got that Friday feeling)

Deadlift: 1 x 8 x 130lbs, 1 x 8 x 150, 1 x 8 x 160(over my bodyweight oh yes)

Pull Ups: 8, then 5 , then 1ish, (under arm grip, over arm grip, wide arm)

Bench: 1 x 8 x 85, 2 x 8/6 x 95 lbs, went for 110lbs, got 2 reps out, new 1RM MAX(even though it was 2)

Chest press: 3 x 8 x lvl 8/20(Gonna move up to 9 for next w/o)

Lying horizontal flys: 3 x 8 x 20lbs

Front flys: 3 x 8 x 20lbs, I did these alternating for a change

Hammer Curls: 2 x 8 x 25lbs, 1 x 5 x 30lbs dumbells

New pics coming friday, hopefully things will be looking well!

Some hill running today, Connemara(the place I'm doing the half marathon) is known for its hills.

Decided to go with the following, on a treadmill. 12km/h start at 1% incline, every two mins up by 1%, go to almost failure, light jog for 5 mins to cool down, then every 1 minute up by 1% to failure.

It aint easy, got to 6% then 5%, this needs to improve!!

As my old physics teach used to say, lets get Physics done, (a play on lets get physical), Monday: FBW time...

Bulgarian SS: 2x 8 x 35lbs dumbells, I love and hate these things

Bench Press: 1 x 8 x 95lbs, 1 x 8 x 100lbs, 1 x 5 x 100lbs

Lat Pull: 2 x 8 x lvl 10/20, 1 x 8 x lvl 11/20

Seated Row: 3 x 8 x lvl 11/20

Single Arm Row: 3 x 8 x 45lbs dumbell

Tricep pulldowns(using a lat pulldown machine with a small straiight bar, elbows tucked): 1 x 8 lvl 4/20, 1 x 7 x lvl 5/20, 1 x 3 x lvl 5/20

Push Ups: 2 x 10(chair push ups), 1 x 1/4 (1 arm push up)

Military Press: 3 x 8 25lbs dumbells

Had another weigh in today..and didnt lose a d@mn thing!!!! That made me grumpy My diet has been slipping a bit...going to bring that right back in

9 of the finest miles today, the last half mile was up hill too. Came in at 1:08, 7:40(ish) miles.

Legs got that burning sensation again as I got back into the gym, groins and left calf are a bit sore as I sit here....ah I'll get over it

Legs were hurting yesterday(Wednesday) and I had a football game so I'd to divert the FBW til today(Valentine's Day, girlfriend wasnt best pleased at being woken at 6am) lets do it!

Deadlift: 2 x 8 x 160lbs, 1 x 6 x 170lbs

Leg Press: 1 x 8 x 240lbs, 2 x 8 x 260lbs, went for 1RM, hit it at 300lbs

Chest Press: 2 x 8 x level 8/20, 1 x 6 x level 9/20

Upright Row: 1 x 8 x 50lbs, 2 x 8 x 55lbs

Pull Ups(chins,normal,wide arm; only body weight): 9,6,1 1/2

Lying horizontal flys: 3 x 8 20lbs dumbells

Standing lat flys: 3 x 8 x 15lbs dumbells

Bent over flys: 3 x 8 x 15lbs dumbells

Hammer curls: 2 x 8 x 25lbs, 1 x 6(almost 7) x 30lbs

The deadlift is really coming along, deligthed with that!My work outs are getting quicker too, I think I might add a 4th set, or set myself up for 1RM for maybe 2 exercises a day....what do you think?

Man I love that tune by the Jacksons can you feel it, just at the start of a work out, gets me right in the mood

I was hill running today, ran the guts of 4km on different inclines, I've been checking out the course for the half marathon, the max incline is about 5-6% and its like that for 1.5 miles, so I'm setting the goal of not needing to 'slow down' for these and try keep up the sub 8 minute miles, or at least thats the goal!

Went well anyway, day off tomorrow(I'm actually looking forward to it a lot) and then hopefully an 10-11 mile run on Sunday....

*can you feel it, can you feel it, can you FFEEEEEELLLLL IIITTTT*