Marathon Training 7
Long run - Light trail
15k - 1h 34
1 Like
Home Gym Workout 23.
Back to some actual gym work.
Split squats
70 x 5es
110 x 5es x 2
Banded one-arm row
2" x 15 x 4
Ab wheel - kneeling
BW x 15 x 4
Cable high curl - roller grip
15 x 15 x 3
Band pushdown
2" x 15 x 2
Band facepulls
1" x 30 x 5
Shoulders holding up to the tentative return to some upper body work.
4 Likes
Home gym workout 24
SSB Squat
170 x 2
180 x 2 x 4
Ouch. Doesn’t take much running to take the strength from your legs it seems.
Close grip pull-ups
BW x 12 x 3
Side to side pull-ups
BW x 10 x 3
Close grip fat grip pulldowns
30 x 15
35 x 15 x 2
One arm barbell corner row
35 x 12 x 3
Risers
17.5 x 20 x 3
Pronators
17.5 x 15 x 3
2 Likes
Marathon training 8
Easy run - 4.5k - 30mins
1 Like
Marathon training 9
Long run - Trail
13k - 1h 30
1 Like
Home gym workout 25
Barbell skull crusher
20 x 20 x 3
Banded side press
1" x 10 x 6
High band side press
1" x 15 x 3
Face pull
1" x 30 x 3
Fat grip DB wrist curl
22.5 x 20 x 3
1 Like
Split squats with 110 kgs Jesus 
1 Like
just regular split squats note, not rear leg elevated or anything. This is just one foot a stride ahead of the other.
1 Like
Yeah but still! Lunges with 100 kgs+ are God territory
2 Likes
Home Gym Workout 26
Towel deadlift
70 x 12
70 x 10 x 2
RDL
110 x 5
150 x 5
150 x 6
150 x 6
Ab wheel - kneeling
BW x 15 x 4
Seated Barbell Curl
40 x 12 x 3
Fat grip barbell corner row - false grip
40 x 10 x 4
High cable isometric hammer curl
30 x 10 x 3
Overpronation half curls
17.5 x 12
Knuckle up half curls
17.5 x 12
Marathon training 10
Easy run - 5k - 33mins
Marathon training 11
5 minute easy run
Intervals x 8
1 minute red line, 2 minute walk
5 minute easy run
6k total distance
1 Like
towel deadlift - talk to me?
are we wrapping towel round once then grabbing it as close to the bar as possible? or are we wrapping a towel multiple time round the bar then grabbing this (with the bar) to make it like a super fat grip?
And did i miss something, howcome you are training like this. couples with the marathon running, are you planning doing some sort of long tough mudder assault course thing? Improving grip and long distance running?
Running is for a trail marathon in 8 weeks (so yes, very long tough mudder type thing)
The arm and grip work is for armwrestling, which is something I’ve just started dabbling in but am very much enjoying.
Its nice to have an upper body outlet since with all the running its hard to fit in many squat or deadlift sessions, and I’m still struggling with two bum shoulders so traditional upper body work isn’t an option either.
So for the towel deadlift, its two small towels (I’m using dishcloths) you wrap them around the bar once and grab the towel as close to the bar as possible. Thumbs up grip puts a lot of pressure through your ring and pinky finger, thumbs down through your index.
Home Gym Workout 27
Deadlift
190 x 5
230 x 3
250 x 1 x 3
Damn my strength is just leaking away, these were supposed to be triples.
Floor press
20 x 50
Wide grip paused tricep press to neck
20 x 20 x 3
Home gym workout 28
Wide neutral grip pullups
BW x 8 x 2
Narrow neutral grip pullups
BW x 8 x 2
Fat grip chinups - paused
BW x 12 x 3
Fat grip barbell corner row - false grip
40 x 10 x 4
Reverse preacher isometric hammer curl - weight on the end of a band
22.5 x 7s x 6
Knuckle up half curls with a belt
20 x 10 x 3
High cable isometric hammer curl
30 x 10 x 3
1 Like
Marathon training 12
Long run
9.5 miles - 1h 50
Steep, technical, wet, slippery. Slow but given the conditions not too bad overall.
2 Likes
Home gym workout 29
Wide grip paused tricep press to the neck
20 x 20
40 x 12 x 3
High cable side press - multi spinner attachment
20 x 10 x 5
Banded side press
1" x 10 X 2
2" x 10 x 2
One arm upright row - reverse roller grip
15 x 10
17.5 x 10 x 2
Ab wheel - kneeling long
BW x 15 x 3
Band face pull-apart
1" x 30 x 3
Lu raises
2.5 x 25 x 3
Fat grip DB wrist curl
22.5 x 10 x 4
Banded tricep press
2" x 10 x 4
1 Like
Marathon Training 13
Long run
10.6 miles - 1h 56
1 Like
Home gym workout 30
Towel deadlift
70 x 8
110 x 5 x 3
Seated barbell curl
35 x 15 x 3
Barbell one arm preacher curl
20 x 8
20 x 10 x 2
High cable isometric hammer curl - dead stop
30 x 8 x 3
Belt half hammer curls
20 x 20 x 3
Fat grip DB wrist curl
22.5 x 15 x 3
Barbell reverse curl
20 x 12 x 3