Hill workouts
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Good past four days<br />
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1--75 minute run/hike at fast pace over the trails and with lots of steep climbing, finished with 66 pull ups in 3 sets<br />
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2--100 pull-ups (6 sets), plus bench press and dips....got cramp in my stomach when sneezed at night...ouch<br />
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3--longer run/hike-route extension, fastest time ever at 134 minutes, felt fast and strong. Finished with 50 pull ups, small sets with small breaks<br />
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4--today will be 45 minutes of stair repeats (typically 150+ steps run 2by2), followed by hard effort on bench, shoulders, dips and pull-ups<br />
...after the last hill sprint, measured HB-215 or so-36 beats in 10 seconds or so, I'll say 210 HB at least. I can still get a bit fitter, so I'd say my max. HB is around 220. Kinda blows the theory of 220-age out of water, considering I'm as ancient as Bartman.<br />
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...it's been a good few days, will take some rest, tired now<br />
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--am about 81kg at the moment with not too much fat, aiming for 84kg when I get around to joining the gym, not this month since the weather is perfect for being outdoors. Am liking this speed and endurance, but have to balance it (and eat heaps) so don't burn up muscle. Would love to extend the run/hikes to 4-5 hours but am holding back. I did 3 hours 2 weeks ago anyway. -
Sorry kea, have not been back on your thread for a little while - yes, get a decent protein powder and have a shake post workout.<br />
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Go to our sponsors page - [url]www.raiseys.co.nz[/url] they have some good advice in their product lists about what to eat and when - pre and post workouts. I think Build and the Honey and Whey products would be good - but just have a look around the site, lots of good advice there. -
No worries, I'm not updating it much. Just going about my training, as we do. Just wanted to share the above, and to motivate others with the hill runs. I have 5 pounds Optimum Whey, and might get some casein when join the gym. The website you mentioned is great-interesting and informative, and full of lots of good kiwi athletes. Cheers Good luck on your training.:<br />
[url]http://www.raiseys.co.nz/pages/friends[/url]<br />
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EDIT: I tried to access your oversized.com - and it didn't load. Still using it?<br />
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EDIT: Voltron, the Bear, I forgot (wimped out). I'll try to give it a shot now the weather is better here. -
oversize.co.nz - and have not updated for aaaaggggeeeessss/ Maybe today as I sit at work on Sunday...<br />
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Yeah, is a pretty handy site - and the bloke who runs it is super friendly and a neat bloke - just wants to get good products out at a good price. -
yes, they can add weight, as long as you eat enough and really go hard as you can on the steps with several days rest each time. Also hiking must increase bone density over time.<br />
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I do plenty of pull ups immediately after hiking to stretch the back after all the pounding up and down the stairs, and retain upperbody strength, seems a good balance of exercises.<br />
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I really need to re-read this thread and shake up my workouts, the weather has been dismal and I've become a little slack on the climbing-9 days ago 1 hour run, 2 days ago 6 hill sprints is all. Problem is I'm trying to gain muscle, and am backing off doing long runs, it's a balancing act. -
[quote name='Kea']yI really need to re-read this thread and shake up my workouts, the weather has been dismal and I've become a little slack on the climbing-9 days ago 1 hour run, 2 days ago 6 hill sprints is all. ...[/QUOTE]<br />
I did. April and May I was sweet. However, work pressures and lack of sleep cost me strength and fitness in June-mid July. I'm on the way back, aiming end August to be as good as ever. So, I'm going to use this as a daily record till then, hope that's ok. I need the discipline to push myself...<br />
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Last week was the first consistent one, but the week before had been ok. Last week:<br />
Sunday 3+ hour hill run/hike in the rain (sometimes heavy) with a saffa friend, fantastic<br />
Monday-Upper body<br />
Tuesday-Hill repeats-this is 160 steps at the moment, repeated 30 minutes+15 minute hike first<br />
Wednesday-Upper body<br />
Thursday-Hill repeats-this is 160 steps at the moment, repeated 40 minutes+15 minute hike first<br />
Friday-rest<br />
Saturday-Upper body<br />
Sunday-rest (fun)<br />
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And so it starts. I'm being tougher on myself, pushing harder into pain/tiredness, and will keep extending that:<br />
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Today-Monday-Upper Body:<br />
**3 sets dips, 15 each set, small break<br />
**Bench, light weight (55kg), but 100+ done in 8 sets of 12-15, each slow down but explosive upwards, small break to move location due to mosquitoes<br />
**Pull ups, 6 sets, 100. 30, 20, 12, 12, 12, 14. Short break-walk over there and come back, then do more. Not perfect form, not all way down, but good enough<br />
**Chin ups, 6 sets of 7-8 with small break between-for biceps<br />
**Stomach-2 sets of stomach exercise on pull up bar-basically, hold 1 pull up, keep body still, run with legs straight*20/30 each leg -
this post will expire in 2 hours, just putting an image of me last year while hiking, but before I really did regular pull ups and upper body workouts, and carrying a bit more fat than now.<br />
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...and gone...yeah, hiking nice terrain is fantastic fun. I don't like to carry a big heavy bag, prefer light and fast. -
yeah it is really interesting to see the cruel and unusual (Bartman I'm looking at you) things the Fatbusters regulars are doing. Great way to keep track of what you have been doing overtime as well.
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Tuesday, legs and cardio/vascular, mid-day workout (30+ degrees):<br />
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**15 minutes steady hike to top of hill<br />
**47 minutes continuous hill repeats. 150 steps (1/2 under shade), all done 2by2 strides, jog down, 20 reps<br />
**sweated so much my palms were wrinkled and pink, sandals slippery<br />
**HB tops 200 at the top of each rep (this is not my max, my max is about 215), and 5 minutes after finishing it was 100. Did a machine BP reading on way home (set-up outside a pharmacy) and that was 85/54 and HB 71. <br />
**got through 2L water up there, and will have more the rest of the day<br />
**best legs session for a while, steadily getting fitter again. These hill reps give me fast recovery ability, and running continuously for an hour feels strange (but I can do it).<br />
**15 mins gingerly down.<br />
cheers -
Dude Shane Cameron can back the fark up - you [I]are [/I]the mountain warrior!!<br />
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I started sweating just reading that workout. Legs would have been burning something chronic after those hill repeats. -
heh, I'm just stubborn and like the heat. Cheers though.<br />
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Wednesday was Upper Body, did same as earlier in the thread, all at a basic workout area on the hill:<br />
-dips, 3 sets of 15 with 1 minute break stretching<br />
-bench press, 9 sets, explosive up slow down with 1 minute break, 100 total<br />
-pull ups, 6 sets, 100 total<br />
-biceps-chin ups, 50 total in 7 sets<br />
-stomach-my basic exercise on the pull up bar-but had to cut it short as got cramps in toes, both feet<br />
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Thursday, went at dusk-hot but not cooking. Legs. Idea today is longer reps but still at a fast pace, to push cardio/vascular a bit harder<br />
-15 minutes decent pace to the top<br />
-54.5 minutes, 15 reps of:<br />
**run 60 steps on a gentle incline + 30m flat (the running first makes the workout a bit tougher)<br />
**stride up 150 steps 2 by 2<br />
**jog down<br />
**repeat....<br />
-Last 1-2 were tiring, and felt dizzy afterwards, since today has been a no-carb day, only fruit, veges and meat, since I ate too much last two days and want to trim up a bit.<br />
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Friday-same as Wednesday. Pleased to have a day off tomorrow. -
Sunday ran on the hills for 70 minutes, 35 degrees C hot day, legs were still tired from the previous efforts, and I strained the ankle, well above the ankle on the side. This was a circuit I do, around the valley-starts out straight up for 12 minutes, then along-up and down hill tops under tree cover, some on stone steps, some on dirt. Tons of fun to run it on these hot days. Fastest time is 59 minutes, was on track till halfway, stopped to buy some water (there's a 200m detour through a housing community), anyway, after stopping I couldn't get my speed back, felt too weary. Will take a few days to get the energy and strength back before resuming leg workouts.<br />
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Monday did moderate upper body, 15/15 dips, 126 sets 555kg bench, 5 sets10 pull ups where jump up, then slowly down, 5 sets*10 chin ups for biceps, stomach. Will go for a harder session tomorrow. -
[quote name='Kea']Sunday ran on the hills for 70 minutes, 35 degrees C hot day, legs were still tired from the previous efforts, and I strained the ankle, well above the ankle on the side. WIll take a few days to get the energy and strength back.<br />
Monday did moderate upper body, 15/15 dips, 126 sets 555kg bench, 5 sets10 pull ups where jump up, then slowly down, 5 sets*10 chin ups for biceps, stomach. Will go for a harder session tomorrow.[/QUOTE]<br />
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That's a huge bench (Childish ribbing of a typo). You have some marathon workouts, that's for sure. -
Yeah, I finished them easily, and I can also do sets of 8*700kg-but that's a different workout area and haven't been over there recently.<br />
<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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Marathon workouts? Cheers, they're ok. I still want to extend them a bit, hope this injury settles quickly. I could do more bar workouts (cleans, dead lifts, squats, shoulder press), but whenever I try I strain my back, it tightens up, and running is uncomfortable. So I focus on strengthening my back.
