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Training

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Started by CS (Colin S) in Chit-Chat

I think a couple of people on here have said that their resolution for the year is to get fitter.
Anyone stuck to it?

Just went down the gym today, leg pressed over 200kg, and squatted 90kg. For a wee small fella like myself that’s not so bad!

Anyone else achieved anything yet?

Lets make this a motivation thread :)

Posted on Sat, 7 February 2009 at 19:18

You’re viewing replies 1–30 of 195 by 27 people

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#1

msd wrote:

I’ve been doing press ups and sit ups…got myself toned for the laydeez :-D

Posted on Sat, 7 February 2009 at 19:32

#2

Dermot wrote:

I registered for the Belfast Marathon… ran 9.1 miles this morning. Training is tough but I’m determined to do it!

Have you ran a marathon before Colin? Didnt you run last years or somethin? Any tips??

Posted on Sat, 7 February 2009 at 19:34

#3

Gav wrote:

I’ve done fuck all - but I never do in Jan - Feb is where its at ;)

Posted on Sat, 7 February 2009 at 21:16

#4

msd wrote:

You going to get back on your exercise bike and start doing 100 miles a day again? ;-)

Posted on Sat, 7 February 2009 at 21:19

#5

CS (Colin S) wrote:

I’ll be doing the marathon again this year Derm, depending on how much bulk I put on depends on how much I do (we’re doing the relay and I’m first up!)

Derm, I’m guessing you’ve been training for a bit if you did 9.1 miles this morning! What was your time for this?
The best thing to do is fucking stock up on carbs. Good quality carbs too - brown bread instead of white bread, wholewheat pasta, brown rice, really simple things which are full of good carbs. Before running, have a carbohydrate pouch jelly thing (lucozade sport - Tesco sells them), carry one with you, and have one as soon as you finish your run. Drink water instead of isotonic sports drinks such as Lucozade sport, Powerade, etc., but have a bottle of regular lucozade after your run (the fizzy stuff).
It’s in May, so mid March time you should be aiming to be running 26 miles or there-abouts, and in the weeks leading up to the marathon drop the miles by the day, until your about 6 miles a day. Don’t train on the weekend before the marathon as you could do yourself an injury, and make sure you stretch after each training session.
I’ve been buying Mens Fitness magazine and it has some pretty useful tips in it - for example: Ditch any heavy clothing you wear whilst running. Apparently a cold chest area helps the lungs get cool, clean air, which has a positive effect on your performance.
MF also reviewed running shoes in their Jan 09 magazine, citing Adidas Adistar Salvation (£100) as the best running shoe on the market at the moment.
http://shop.adidas.co.uk/product/42788/289549/Running/adiStar-Sal … detail.jsf

You also can’t go wrong with New Balance running shoes, and Asics are pretty decent too.
I’ll be floating around town tomorrow if you want me to have a look out for those Adidas shoes? SS Moore are usually good to me discount wise - I’ll see how much you could get them for

Posted on Sat, 7 February 2009 at 21:50

#6

Tubthumper (Scott) wrote:

I considered buying MF the other day, just for a few pointers.

But I’m never keen on buying a mag with a naked man on the front.

Posted on Sat, 7 February 2009 at 21:53

#7

CS (Colin S) wrote:

mr self destruct wrote:

I’ve been doing press ups and sit ups…got myself toned for the laydeez :-D

If it’s toned ya want, then you’ve gotta vary it a wee bit ;)
Try tricep press ups for a bit of a challenge, and if you’ve got any flab get running!

Lads, thought this might be some use to ya:
http://www.menshealth.co.uk/base/workoutgenerator

Quite useful and have done a few workouts myself from there.

Posted on Sat, 7 February 2009 at 21:55 in reply to an earlier post

#8

CS (Colin S) wrote:

Want me to scan some pages for ya?

Damn the lack of edit function

Posted on Sat, 7 February 2009 at 21:56

#9

msd wrote:

What are tricep press ups? Yeah, I jog as well, but for aerobic exercise, rather than because I have fat (I don’t) :-)

Posted on Sat, 7 February 2009 at 21:57

#10

Tubthumper (Scott) wrote:

That link is pretty handy. Cheers Colin.

Posted on Sat, 7 February 2009 at 22:01

#11

CS (Colin S) wrote:

Tricep press ups are where your hands are behind your shoulders, rather than slightly ahead.
Also try diamond press ups, where you bring your hands to make a diamond formation at yer chest - tough stuff!

Have you ever heard of the ‘air bike’? It’s far more effective than sit ups.
Sit ups don’t work as many core muscle groups as the air bike does

Posted on Sat, 7 February 2009 at 22:02

#12

CS (Colin S) wrote:

Yer welcome Scott :)

Posted on Sat, 7 February 2009 at 22:02

#13

msd wrote:

CS wrote:

Have you ever heard of the ‘air bike’? It’s far more effective than sit ups.
Sit ups don’t work as many core muscle groups as the air bike does

I’ve heard of the air bike but I reckon I might like to ride it!

Posted on Sat, 7 February 2009 at 22:03 in reply to an earlier post

#14

marja (sinner) wrote:

is it what you use to get in an eco-friendly way to the air guitar concert

Posted on Sat, 7 February 2009 at 22:05

#15

msd wrote:

Badum, tish!

Posted on Sat, 7 February 2009 at 22:08

#16

CS (Colin S) wrote:

Give the air bike a go, see how ya get on :)

Should try and creat your own mini circuit - I have one which is:
90 second air bike
10 second rest
90 second press ups
10 second rest
90 second sprint
10 second rest
90 second bench dips (can use a seat for it!)
10 second rest
90 second plank

etc.

Well worth making up your own circuit and if you create one to music it’s really fun!
I’ve created a full core circuit to Overload by Voodoo & Serano.
Mix it up every now and again and it kills! :)

Posted on Sat, 7 February 2009 at 22:09

#17

Gav wrote:

mr self destruct wrote:

What are tricep press ups? Yeah, I jog as well, but for aerobic exercise, rather than because I have fat (I don’t) :-)

For a killer push up - rather than place your hands below your shoulders - place them close together infront of you and tuck your elbows in - so when you lower your body you have to squeeze through the gap - that will work your triceps and will hurt like fuck - you will struggle to do 20 at first (maybe even 10).

Posted on Sat, 7 February 2009 at 23:15 in reply to an earlier post

#18

Squall wrote:

I cant do as much walking now i’ve got my new job :( But At least things are haoppening this year :)

Posted on Sat, 7 February 2009 at 23:17

#19

CS (Colin S) wrote:

Gav - I tried them once and struggled past 12 way back in August, haven’t done them since.
Are they a real muscle builder? I just need to bulk up
Think I’ll just bench and squat til I’m a tank.

Posted on Sat, 7 February 2009 at 23:18

#20

CS (Colin S) wrote:

You can’t spare 30 / 45 mins a day, Charlie?

Posted on Sat, 7 February 2009 at 23:20

#21

Squall wrote:

Hmm - well i get up at 8:20am - Bus at 9am get home at 5pm and by then I just wanna relax :)

Posted on Sat, 7 February 2009 at 23:22

#22

CS (Colin S) wrote:

My typical day:
Wake up at 6:30
Do core exercise from about 6:45 - 6:50 (if I’m feeling good)
Bus to school at 8:10
School from 9am - 3:30pm
Gym from 5pm
Home from about 8pm (by the time I get busses and stuff)
Relax from 8

I’m in full time education and work part time - and you’re relaxing after an 8 hour day? Get up earlier? Get a bit of motivation to get up after work!

Posted on Sat, 7 February 2009 at 23:31

#23

Squall wrote:

I do plenty of walking at the weekend :)

Posted on Sat, 7 February 2009 at 23:36

#24

Gav wrote:

CS wrote:

Gav - I tried them once and struggled past 12 way back in August, haven’t done them since.
Are they a real muscle builder? I just need to bulk up
Think I’ll just bench and squat til I’m a tank.

Yeah - it works the triceps. From a boxing perspective its good too (bit of extra power). Plus it adds balance to your arms.

The real killer one that I hate doing is the press up with the clap in the middle (push up and lift your hands off the floor and either clap or slap your chest and then back down again for another push up). We once had to do marine press ups too - where you do a handstand against a wall then press up from that position. I couldn’t get the balance right and only managed 8 with someone steadying my legs - i tumbled then and bust my nose.

Another good pressup excercise is to add pauses - so move to half way down the pressup and hold it for 5/10 seconds, then lower fully, hold for 5/10 - then raise to half way and hold. 10 of them and you’ll be wrecking. Its hard to do on your own though because its too easy to give in / not hold for the full amount of time. When you’ve got a crazy 9th Dan black belt watching you - its incentive to do it right (or he’ll give you 20 more to do). Works for sit-ups too.

Posted on Sun, 8 February 2009 at 08:20 in reply to an earlier post

#25

msd wrote:

I’m going to try some of these bad boys…I bet I’ll end up only being able to do about 4

Posted on Sun, 8 February 2009 at 10:12

#26

Gav wrote:

Another good situp excercise is to widen your knees - then touch the knee with your opposite side elbow (so you have to sit up and twist) then alternate the other side. the wider your knees the further you stretch and the better the workout (and the more it hurts)!

Posted on Sun, 8 February 2009 at 10:38

#27

Gav wrote:

Leg raises are always a laugh - lie flat on the floor on your back - make fists and tuck them into the small of your back. Then keeping your legs straight - raise your feet about 6 inches off the ground. Hold that position for about 30 secs (over time work up to 60 secs) then using your feet - draw an imaginary 1 digit in the air. With your feet count up to 10, then back down to 1 (keep your legs straight). then hold for another 30 secs.

If you do it right - your stomach will fucking kill the next day - but you’ll feel the benefits of doing it quite quickly.

Posted on Sun, 8 February 2009 at 10:58

#28

Dermot wrote:

Hey Col, it took me an hour and ten minutes to run the 9.1 miles. So if I kept up that pace it’d take me about three and a half hours to finish. I’m just looking to finish the thing though, any time around 4 hours would be nice!

This is the training schedule I’m following - just found it by googling, and it seemed a bit less intense than some others:

http://www.marathonrookie.com/marathon-training.html

I’ve just finished week 4. The circuit I’m doing is round the Annadale embankment then the other side of the river past the PEC then up the Ormeau for a bit - according to Google Maps its 1.3 miles so Ive been working out my distances according to that.

Posted on Sun, 8 February 2009 at 12:27

#29

CS (Colin S) wrote:

We do them hold press ups in Bodypump Gav, as well as Squats, the technique is called 21’s, for some reason I don’t know why.

I think I’ll have a chat with some of the gym instructors tomorrow and see if they fancy putting me through some of these press ups. To be honest though, I’m more of a weights guy, I’d only do Press ups, or other own body weight training whilst in circuits or while working on my core.
For anyone wanting to build core muscle, try the plank-knee-to-elbow. Do it for 90 seconds…

Posted on Sun, 8 February 2009 at 13:17

#30

Ronald wrote:

I’m going to run the Rotterdam marathon for the 6th time on the 5th of April, though I am looking forward to do a foreign one some day! Good luck to the Belfast Marathon Men:-) and of course all of you who practise different sports, stay fit!

Posted on Sun, 8 February 2009 at 14:51

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