Thread: 3 weeks out from needing new routine - starting it now

keep a core exercise in just make it one from my video there

sit ups are as outdated as hoola hoops

I will watch it tonight - thanks.

The end result of this and the other topic is as follows (includes advice from the coach who runs the running group I get to join sometimes). I am ready to start them now in 2 weeks.

Changes to the original are in italics

Thanks guys.

I have the following goals for the next 5 months (April - August).
* I want to hit 95KG
* I want to complete BRW Sprint Triathlon in under 55 minutes
* I want to complete Gold Coast Marathon in under 5 hours
* I want to complete Cap Coast Half Ironman (mid August) in under 5.5 -6 hours

So, the routine. I am thinking of the following:
Monday - REST DAY
Pilates at lunch

Tuesday - Big day, Running focus (speed work) - 3-3.5 hours
AM
Cycle (25km)
Running Group (~10km)

PM
Swim Squad
Light jog home from pool (~6km)

Wednesday - Medium day - 2.5 hours
AM
Full Body weights routine
Deadlifts
Bench\Overhead press
Seated row
Face Pull
Probably 3 sets (15, 10, 5) with weights increasing on each.

PM
Cycle home (25km)

Thursday - Big day, Cycling Focus (hillwork) - 3.5 hours
AM
Cycle - Mt Cootha loop (twice around the mountain) - 70-80km

PM
Swim Squad
Light jog home (~6km)

Friday - Medium day with Run focus - 1-2 hours
AM
Running Group (10km+)

PM
May include a cycle home if necessary to get the bike home (25km)

Saturday - Endurance
1 03/04/10 Run 30km
2 10/04/10 Cycle 100km-120km
3 17/04/10 Run 33km
4 24/04/10 Swim BRW Corporate race day
5 01/05/10 Run 37km
6 08/05/10 Cycle 100km-120km
7 15/05/10 Run 33-35km
8 22/05/10 Cycle 100km-120km
9 29/05/10 Run 33-36km
10 05/06/10 Brick 60km + 25km
11 12/06/10 Run 33-36km
12 19/06/10 Brick 50km + 15-20km
13 26/06/10 Run 10km
14 04/07/10 Gold Coast Race Day
15 11/07/10 Brick 50km + 10km - easy
16 18/07/10 Brick 80km + 15km
17 25/07/10 Brick 50km + 10km
18 01/08/10 Brick 30km + 5km
19 08/08/10 Taper Taper
20 15/08/10 Cap Coast Half Ironman

Sunday - Medium day - 1.5 hours
Full Body weights routine

Probably 3 sets (15, 10, 5) with weights increasing on each.
Lunge
chin up
bent over row
reverse curl

Oh - and on my goal of 95kg.

I will be aiming at a solid cut for the first 4 weeks (basically April) and I will aim to get to 95-96KG in one hit.

Rest of the time will be eating like crazy - like I am now. (bircher muesli, muesli bar, 3 hard boiled eggs, 2 hot cross buns and it's only 11!)

Originally Posted by ClownBoy

Rest of the time will be eating like crazy - like I am now. (bircher muesli, muesli bar, 3 hard boiled eggs, 2 hot cross buns and it's only 11!)

Ha ha your not even trying to eat like crazy!

Originally Posted by Big Tim

Ha ha your not even trying to eat like crazy!

Haha, I would be interested to know how much you eat actually Tim! I'm a 20th of your size (97kg) and I've already had a protein shake with oats and egg, poached eggs with bacon and mushrooms, 6 inch subway, another WPC, and I just had roast pork and potatoes for lunch...

Originally Posted by Big Tim

Ha ha your not even trying to eat like crazy!

Umm - what about if you add the footlong roast beef sub I am eating now, protein shake and an undecided something else later this arvo and grilled fish with hot chips for dinner.

Ok - the hot chips are naughty but it is eat out night for my son and he loves fish and chips.