That's gotta be some Cockroach. Bite your head off, man.

[Markthetwisted]

26/03/2020

Run
5.17 miles. 43 mins on the nose.

Splits
1. 7.48
2. 8.34
3. 8.05
4. 8.24
5. 7.58
0.17. 8.36

Felt slow fat and flabby doing this. Plus dirty looks from people out walking! Wtf you are outside too ya wank!? Anyway. Gave everyone space anyway. Plus I've never seen so many out walking.

[GlasgowJock]

Tell the stupid cunts you're an essential worker prior to coughing on them (just kidding, they'll jail you for that shizz now).

[Markthetwisted]

Tell the stupid cunts you're an essential worker prior to coughing on them (just kidding, they'll jail you for that shizz now).

Yeah flash my warrant card and up with some lung. Have that you pellet.
I know, just as well I wasn't too gassed on the hill or I might have spluttered. Don't want to be jailed for poor cardio fitness!!

[Markthetwisted]

27/03/2020

Deadlift
2x5 60kg
1x5 100kg
6x5 110kg

Press
1x5 bar
1x5 40kg
6x5 50kg

Front Squat
1x5 50kg
4x7 62.5kg

Close Grip Bench
1x5 bar
6x7 62.5kg

Chins
10, 10.

[Markthetwisted]

29/03/2020

Run

4.1 miles
Splits
1. 6.12 PR
2. 6.50
3. 8.20
4. 7.59

Happy with that.

[Markthetwisted]

1/4/2020

Squat
1x5 bar
1x5 60kg
1x1 100kg
4x4 107.5kg

Bench
2x5 bar
1x5 60kg
6x4 90kg

Snatch Grip Deadlift
1x5 60kg
5x6 75kg

Then about 40 mins before we finished our shift we got a tenement roof space on fire. Conditioning sorted kinda....

[Markthetwisted]

03/04/2020

Run

3.64 miles in around 30 mins.

Splits
1. 7.14
2. 8.28
3. 8.44
0.64. 8.37

Felt sluggish and a bit 'off' today, maybe a bit dehydrated before going out. Who knows.

[Markthetwisted]

04/04/2020

Deadlift
2x5 60kg
1x3 100kg
6x4 117.5kg

Press
2x5 bar
1x5 40kg
1x3 50kg
6x4 55kg

Front Squat
1x5 bar
1x5 55kg
2x6 67.5kg knee felt janky so called it.

Tired tonight kinda lacked motivation to do anything, and training 2200-2300 isn't my ideal anymore.

4 days off work, so I'll do some running and then when I come back on Thursday. I'm gonna run Hanleys 3 week template on my next 3 weeks of work before annual leave. Since I doubt gyms will be open. Since it's 4 duty days on it will be run on consecutive days.

[Markthetwisted]

06/05/2020

Long Run

10.37 miles 1 hour 27mins.

Splits
1. 7.39
2. 8.33
3. 8.58
4. 8.43
5. 9.09
6. 8.15
7. 8.17
8. 8.20
9. 8.39
10. 8.33
0.37. 8.29

Been a while since I've that run that distance. My legs are tanked. My daughter cycled alongside so I had company at least.

[Markthetwisted]

07/04/2020

Run

60 minute run, covered 7 miles.

[Markthetwisted]

Hanleys 3 week general strength

09/04/2020

Bench
1x5 bar
1x5 60kg
1x3 80kg
6x3 92.5kg

Squat
1x5 bar
1x5 60kg
1x1 100kg
1x1 122.5kg
5x6 97.5kg
1x3 97.5kg

Chins
10, 10, 5

10/04/2020

Bench
1x5 bar
1x5 60kg
5x8 77.5kg

Deadlift
1x5 60kg
1x1 100kg
1x1 120kg
1x1 135kg
6x4 107.5kg

Push Ups
5xf 40, 20, 20, 15, 10

Curls
3x12 15kg

11/04/2020

Bench
1x5 bar
1x5 60kg
1x3 90kg
1x1 100kg
1x1 107.5kg
5x4 87.5kg
1x3 87.5kg
1x2 87.5kg

Squat
1x5 bar
1x5 60kg
1x3 100kg
5x3 107.5kg

Pull ups
10, 4, 10

12/04/2020

Bench
1x5 bar
1x5 60kg
5x10 75kg

Deadlift
1x5 60kg
1x3 100kg
5x3 120kg

OHP
1x5 bar
1x3 50kg

1x1 60kg
33x50kg in 7 mins

Curls
3x8 20kg

14/04/2020

Long Run
11 miles in around an 1hr and a half. Strava fucked me.

Anyway was a major toil. I was dieing after about 6 miles.
And felt terrible afterwards....

Another run tomorrow..

[Markthetwisted]

15/04/2020

Run
60 minute run, covered about 6.8 miles. Different route, but still slower than anticipated.

[Markthetwisted]

17/04/2020

Bench
2x5 bar
1x5 60kg
1x3 90kg
1x1 102.5kg
4x3 95kg

Squat
1x5 bar
1x5 60kg
1x1 100kg
4x3 112.5kg

Chins
11, 10, 7, 5.

Bad start to the day, and I've hardly slept the last 2 nights. No reason I can pinpoint. Lunch time Session was ok my legs were heavy, I suppose from the running earlier in the week, but as soon as I was warm I didn't notice any adverse affects. Every rep seemed quick and good.

[Markthetwisted]

18/04/2020

Bodyweight at 0700 this morning 78.1kg


Bench
1x5 bar
1x5 60kg
6x6 80kg

Deadlift
1x5 60kg
1x3 100kg
6x3 115kg

Push ups
45, 20, 20, 15, 10, 10

Curls
3x10 25kg

I've never really done curls before. I feel embarrassed doing them. Must be all that Starting Strength time in me.

[Markthetwisted]

19/04/2020

AM

Walked out to the site of an old dark age (I think) fort near home. Was a round trip of 6.8 miles, including a short steep climb to the trig point.

PM

Bench
2x5 bar
1x5 60kg
1x3 80kg
1x2 92.5kg
1x2 97.5kg
1x1 110kg
6x2 92 5kg

Squat Was dreading this for some reason
1x5 bar
1x5 60kg
1x3 100kg
1x1 120kg
1x1 130kg all reps felt sloppy form wise
4x8 90kg
1x5 90kg

Pull ups
10, 10, 7.

I'm guessing my legs were a bit tired from the walk to Duncarnock fort. My belt felt too loose, or too tight. A pioneer cut belt would have been helpful I think.

[Markthetwisted]

20/04/2020

Bench
1x20 bar
1x5 60kg
7x6 82.5kg

Deadlift
1x5 60kg
1x2 100kg
5x2 122.5kg

OHP 10 min Density
47x 50kg

Curls
2x8 27.5kg
Interrupted by a firecall fortunately!

End of the 2nd week of this for me. 4 days in a row is definitely not the optimal way for me to do it, but it is the only way just now. I am enjoying the structure, although hate the curls, and density blocks. 4 days off shift, so 2-3 runs this week. Think a 6 mile, a 10 mile and maybe a fast 2 mile. See how I feel.

[Markthetwisted]

21/04/2020

Run
6.65 miles. 58 mins. To the top of that hill fort thing I walked to the other day. Was a bit of a slow bimble when I got to the climb steep bit. The run was really enjoyable otherwise.
Splits
1. 5.25 PR
2. 7.59
3. 8.41
4. 13.21
5. 8.48
6. 8.34
0.6. 9.09

First mile was a mile PR. However the wind was behind me all the way. And it's undulating but mostly downhillish. I doubt I'll get close to that again speed wise.

[Markthetwisted]

23/04/2020

Run
10 miles, average pace of 08.21. Was tired.

25/04/2020

Bodyweight 78kg

Bench
1x5 bar
1x5 60kg
1x2 90kg
6x2 97.5kg

Squat
1x5 bar
1x5 60kg
1x1 100kg
4x3 115kg

Chins
5xamrap
11, 10, 9, 5, 5.

My back feels a bit sore today strangely altho the squats were firm RPE 7 or below, I didn't want to do more than the minimum. I'm also struggling alot with sleep this last wee while. I've not changed anything to do with my routine or caffeine Intake so I am kinda at a loss. The problem is more that i fall asleep, wake about 20-30 mins later, and then can't sleep for hours afterwards, slightly frustrating.

[Markthetwisted]

26/04/2020

Bench
1x5 bar
1x5 60kg
6x5 80kg

Deadlift
1x5 60kg
1x1 100kg
12x1 120kg

Push Ups
1x50
5x20
1x13

Curls
4x27.5kg

27/04/2020

Bench
1x5 bar
1x5 60kg
1x3 90kg
1x1 100kg
1x1 110kg
1x1 117.5kg
6x2 95kg

Squat
1x5 bar
1x5 60kg
1x1 100kg
1x1 120kg
1x1 132.5kg
4x6 100kg

Firecall at this point. Sacked the rows/pull ups. Got my dinner 2 hours later.

28/04/2020

Bench Variable reps
1x5 bar
1x5 60kg
1x12 75kg
3x8 75kg

Deadlift
1x5 60kg
1x3 100kg
2x1 127.5kg
1x1 142.5kg
1x1 160kg probably could have gotten more here 175-180kg
4x2 120kg

Press Density 10mins
40x52.5kg

Curls
4x8 30kg

[Markthetwisted]

30/04/2020

Run

13.4 miles. 1hour 59.

Never again