Now or never: Taking it to the next level

Rancid Schnitzel

1 hour 20 min run today. Didn't go that well. Struggled at the start and when I got into a rhythm my knee started stiffening up. Got through it, but I cant have that happen in the actual run. Will have to work out a proper pre-run routine for the mornings. The difference between morning and evening is huge. 
In terms of joint pains wife swears by Omega3 tables, but those bastards are the size of bullets and I'm supposed to swallow 6 of them. Skeptical.

Paekakboyz

Are you rolling out your legs? if so make sure to hit the IT band up the outside of your thigh. That links down to the the knee and is often linked to knee pain (of all sorts). If you don't roll out get aboard the hype train bud! It's magic!

JK

Yeah foam rollers are magic. Gonna roll out shortly after today's golf efforts. 
Omegas are all good and easy swallow. 6 a day is same for me too. I was also taking some other joint support supplement but can't recall the name. Didn't notice much difference on it so didn't continue with it once it ran out.

Rancid Schnitzel

Sounds like I should invest in one of these foam rollers. What do you do with it exactly? 
I must admit that when I read about you guys rolling out, I thought you meant the Ab roller ðŸŽ 
Cheers for the input btw!

JK

Lol oh dear (re ab roller) 
There are a lot of exercises you can do with the foam roller - prob best to google or youtube it - but it's a bit like a deep massage depending how hard you go.

Rancid Schnitzel

Sounds good. Will purchase.

Paekakboyz

Ha ha, that is classic. You can use a foam roller, a hard medicine ball, a hockey or lacrosse ball to roll out. Those last two are evil but can let you hit really deep knots or satisfy your S&M tendencies!
 
It's great for ligaments and tendons which don't have as much blood as muscles. Compression lets you loosen them up and it really can assist with flexibility and stuff. I work it in with my stretching and warm up routines. 
 
You won't regret it bro

Rancid Schnitzel

Thanks for that fellas. After reading the way you guys continue to hammer your legs each week, I reckon your advice must be pretty sound. I notice they have these things in the gym, so I'll just YouTube a few clips and give it a shot when I'm next there.

Rancid Schnitzel

Yesterday: Chest, biceps and abs. Good session after a good night's sleep. Today: 3km time trial Did this is 11:45, which I think is ok. Then did some pretty quick shoulders. Press, sides, fronts, shrugs.

Paekakboyz

Sub 4min/Km is pretty damn good bro. If you can maintain that sort of pace in longer runs you'll set some mean times.

El Toro supremo

<blockquote class="ipsBlockquote" data-author="Rancid Schnitzel" data-cid="486109" data-time="1429440817">Sounds like I should invest in one of these foam rollers. What do you do with it exactly? 
I must admit that when I read about you guys rolling out, I thought you meant the Ab roller 
Cheers for the input btw!</blockquote>
 
I bought a normal foam roller after my physio got me onto it more than a year ago. Outgrew it in about two weeks but then got a rumble roller for about 70 bucks( medium density) Best piece of kit ever! Nearly as good as a deep tissue massage!

Rancid Schnitzel

Well I was pretty convinced before, but that smashes it out of the park! Will get one this week!

Rancid Schnitzel

Where were we... 
Wednesday: 50 minute run. Not too bad. Slight twinge in knee which is a bit concerning, but didn't bother me too much. Will make sure I get to the shops for a foam roller on the weekend. 
Thursday: Back and tris. 
Also not bad. Really needed some pump that day. Would have preferred a morning session but obviously sleep is crucial now. 
Today: 40 minute run after the rugby. 
One thing that is weird is that according to my half marathon training programme I have the choice between a 10km race or an 1hr 30 min run. Bit of a difference there! Since I'm not aware of any 10km race on in my area I guess I'll be the long run...

Rancid Schnitzel

Yesterday: Pretty hectic day with kids and their activities and then Canes game. Didn't get a chance to run until about 9. By that stage I couldn't be arsed doing 1hr30 but still did a solid hour. Legs held up well. 
Today: Chest and biceps. Very nice, if not a little hurried session.

Rancid Schnitzel

Playing catch up here. Unfortunately nothing brilliant to report. Tuesday: Morning was shoulders. Pretty good session. Evening did hour run. Wednesday: Stupid amounts of work, wanted to run but thought rest and eating was probably smart. Thursday: Back and triceps. Ok session, but no real structure. Evening run hampered by way too much work and shitty weather. Considering I used to run in snow in Norway that's a pretty poor excuse, but whatever. Also got told off by wife for working too much. Grrrr. Friday: 4x4min km. Well that was the plan. Was delayed getting out of house and then got stuck in some traffic. I ended up doing 1km for about 4 minutes, 2km at slightly under 4min each and 500 metres at 16-18km/hr, don't know time. The reason for that was that I wanted to get some quick biceps in before I had to buy milk, freight my son's double base to school, drive back and get my other son, eat breakfast, shower and then start work. It was also pissing down with rain and holding a double bass and an umbrella at the same to is impossible, so it was a pretty shitty morning.

Rancid Schnitzel

Sunday: 1hour 20 min run. Went after son's rugby so about 9:40. Went well. Beautiful Brisbane day and perfect temp. Smashed a foot-long teriyaki chicken sub at Subway when I was done. Monday: Due to time constraints I've decided to get back into the superset. Advantage of that of course is that they tend to fark you up more, which is a good thing. Benchpress+BB curls, incline bench+incline DB curls, concentration curls + dips, cable cos + cable drives, hammer curls. Am up to my eyeballs in work this week, so not sure how much training I'll get done. Ideally I would have trained this morning, but that extra sleep is critical.

JK

<blockquote class="ipsBlockquote" data-author="Rancid Schnitzel" data-cid="488672" data-time="1430782896">
<div>
 
Benchpress+BB curls, incline bench+incline DB curls, concentration curls + dips, cable cos + cable drives, hammer curls. 

</div>
</blockquote>
 
Sounds like you need more curls!

Paekakboyz

Drop sets bro. Not so good for the bigger movements like squats and deads. But for most other exercises it kicks ass - esp when you are hitting the curls!

Rancid Schnitzel

<blockquote class="ipsBlockquote" data-author="JK" data-cid="488685" data-time="1430796071">
Sounds like you need more curls!</blockquote>
 
Yeah, went a bit overboard, but was really up for it that day

JK

Alternation of agonist and antagonistic work is a real good way of maximising limited time in the gym and get results too. 
Doing a set of a push exercise followed a set of a pull exercise is the easiest way. Means you can pair chest with back if need be or smash say shoulders with push and pull movements or arms by training triceps and biceps together. 
Supersets and droplets always fun too.

The Silver Fern

Now or never: Taking it to the next level