Page 69 of 80

Re: MF's running & llifting journal

Posted: Mon Jun 24, 2013 4:21 pm
by rickb
Awesome log! I'm new here and skipped over a lot but you've achieved some beastly stuff! I'll be following along from now on! Keep tearing it up!

Re: MF's running & llifting journal

Posted: Thu Jun 27, 2013 3:26 pm
by Mini Forklift Ⓥ
rickb wrote:Awesome log! I'm new here and skipped over a lot but you've achieved some beastly stuff! I'll be following along from now on! Keep tearing it up!

Thanks Rick, really appreciate that !! 8)

Re: MF's running & llifting journal

Posted: Thu Jun 27, 2013 3:27 pm
by Mini Forklift Ⓥ
THURSDAY 28th JUNE

Port Hills hilly trail/road run


Image


TIME: 4hr30
DIST: 41km
AVG SPD: 9.11kph

** Had good fun with this, had the day off work and headed up into the hills with some food and good music. Easy(ish) and consistent pace throughout.

Re: MF's running & llifting journal

Posted: Thu Jun 27, 2013 3:29 pm
by Mini Forklift Ⓥ
FRIDAY 28th JUNE

PRE-WO:
Triple espresso
1 x Banana, 1 x nashi pear

____________________

50mins
Chinups (3 sets 8/8/8)
Pullups (3 sets 8/8)
Conventional DL's (4 sets 12/10/10/8)
Rows (3 sets 10/10/10)
D.Bell pullovers (3 sets 10/10/8)
____________________


POST-WO:
Vege protein shake (pea protein isolate) + 2 x Kre-Alkalyn

Re: MF's running & llifting journal

Posted: Thu Jun 27, 2013 3:40 pm
by rickb
Mini Forklift Ⓥ wrote:THURSDAY 28th JUNE

Port Hills hilly trail/road run


Image


TIME: 4hr30
DIST: 41km
AVG SPD: 9.11kph

** Had good fun with this, had the day off work and headed up into the hills with some food and good music. Easy(ish) and consistent pace throughout.


Man what beautiful country!!!! Where I live has such huge pines and hardwoods that you can't see far off very many places. Nice run there too and sounds like a great day!

Re: MF's running & llifting journal

Posted: Thu Jun 27, 2013 4:02 pm
by Cellar Yeti
Image

Re: MF's running & llifting journal

Posted: Fri Jun 28, 2013 2:07 am
by vegan_rossco
Hahahahahahahaha!!! Yeti that's amazing!

Re: MF's running & llifting journal

Posted: Sat Jun 29, 2013 12:47 pm
by Cellar Yeti
He just wants to get to his hidey hole. ):

Re: MF's running & llifting journal

Posted: Sat Jun 29, 2013 3:53 pm
by Mini Forklift Ⓥ
LOL, that's hilarious !!!!!!!!!

Re: MF's running & llifting journal

Posted: Sat Jun 29, 2013 5:54 pm
by Mini Forklift Ⓥ
SATURDAY 29th JUNE

PRE-WO:

Image


____________________

ARMS
40mins (excluding cardio)
Cable pushdowns (2 sets, 12/12)
CGBP (3 sets, 10/8/8)
Standing EZ Bar French Press (2 sets, 10/10)
D.Bell Hammer curls (2 sets, 10/10)
SUPERSET
Pullups (2 sets, 8/6)
Cable curls (2 sets, followed by a drop-set of 3 sets)

CARDIO
Stationary bike ~ Duration: 10mins / Ave spd: 27.6kph / Distance: 4.6km
____________________


POST-WO:
Vege protein shake (pea protein isolate) + 5g D-Ribose
2 x Kre-Alkalyn

Re: MF's running & llifting journal

Posted: Tue Jul 02, 2013 4:25 pm
by Mini Forklift Ⓥ
Man, that was good fun! One hour of technical running in the trails and pitch black of the Port Hills with around 20 people, all up we covered 8.5km including stops (and a lot of climbing and clambering).

Image

So that's the running done and dusted, back in the gym from tomorrow...

Re: MF's running & llifting journal

Posted: Tue Jul 02, 2013 8:34 pm
by robert
Dropping by to say hi! Hope all is great.

Have an awesome rest of your week!

Re: MF's running & llifting journal

Posted: Wed Jul 03, 2013 1:49 am
by Mini Forklift Ⓥ
robert wrote:Dropping by to say hi! Hope all is great.

Have an awesome rest of your week!

Thanks Robert, you too. Sounds like you are pretty busy at the moment which isn't a bad thing :wink:

Posted: Wed Jul 03, 2013 1:51 am
by Mini Forklift Ⓥ
MONDAY 1st JULY

PRE-WO:

Image


____________________

BACK
55mins
Chinups (3 sets, 8/8/6)
Conventional DL's (4 sets, 12/10/10/8)
BB Rows (3 sets, 10/10/8)
CG Cable rows (2 sets, 10/10)
D.Bell pullovers (2 sets, 10/8)
____________________


POST-WO:
Vege protein shake (pea protein isolate) + 5g D-Ribose
2 x Kre-Alkalyn

Re: MF's running & llifting journal

Posted: Thu Jul 04, 2013 10:08 pm
by Mini Forklift Ⓥ
Have to meet up this afternoon with the builders, aparrently they're ready to start with the earthquake repairs to our house which is close to $100k now. Presuming that we'll be moving out for 6-8 weeks while it all gets fixed up, but I'm hoping I can keep the training regular and uninterrupted.

So I'm just going to work a half day at the store today, looking forward to hitting some upper body later this afternoon :)