reminicing to my fit days, monday 2 laps slow jog, then 1600m as fast as i could, then 2 laps slow jog  followed by weights
                           tuesday warm up then 40 m fast,40m jog 50m fast 50 m jog, 60m fast 60m jog 70 m fast 70m jog 80m fast 80m jog, 5 mins rest do the same starting with the 80m this time
                            wednesday rest
                            thursday weights
                            friday 10 x 100 m sprints
                            saturday weights or couple miles jog   
                            sunday sex

did my 5km row in 21.30 last night, 41 sec faster than last week. Still some to go to get sub 20 mins again

good luck rog, let us know who you get on...

intentional! haha

weigh in morning 17 st 8 lbs, 4 lbs off, bit disappointed but have to cut the red wine down, but pleased with rower did 4,633 meters in 20 mins, thats over 400m better than 2 weeks ago

i was patra, still had night out on saturday nights, and then ate whatever i wanted, i remember once going to a xmas party pissed got home approx 2.30 am, god knows how was out 5.30 am jogging, but that how obseesed i was,

The recommended amount is 21 units per week. 3 litres of 13% wine would be 39 units, so too much according to BMA guidelines.

However, it is my opinion that the BMA are overly conservative, not to say a bunch of mincers, with their guidelines, and I personally stick to 35 units per week, which is pretty much what you did with 39 units in 8 days.

how did it go rog ?

I've done a 7.44 so far and lost 3 pounds, that's in 6 weeks.  Pretty pleased so far but a mate suggested I use Thermabol to stimulate a bit more fat reduction.  I may give that a go but it's £30 for 90 capsules.

howie, youre a liar, only a fit person would do that time imo, well done anyone can beat 8 mins is very good , beat 7 mins for an ordinary person is exeptional.

I knew that

I'm finding this thread is helping to inspire me.  I was shattered after doing the 7.44 (also achieved a 7.49).  However just to prove to you that I'm still unfit, I tried to run 2k on the treadmill and barely managed 900meters. 

Had a bad cough this weekend so missed the gym for 5 days, it has set me back a bit but back tonight and going again tomorrow.  Targetting to lose 8 more pounds before I go on holiday late in May.

3.17 for 1 k is impressive and 8.50 for 2,500m even more so, even if it was in the distant past.

I think you've got to find the form of exercise that woeks for you. I'm all about 'numbers' so the Concept 2 is about as good as it gets - you can stat yourself blind with the simultaneous equations you can get out of the monitor!

It got so bad that when my missus bust my monitor (dropped a hoover on it - go figure!) I went into some kind of wierd larval state, wherein I couldn't exercise

.....until I discovered Blur's 'Song 2' is exactly 2 minutes long, so ended doing 8 x 90% max repetitions to that. Bingo Stingo!!

How sad is that?

I watched a youtube video about tips for improving on the rower, a simple tip was to make sure the footstraps are tight as far away from the toes as possible.

Right Elisjohn,

I'm very drunk and this probably isn't the best moment to explain it; actually it certainly isn't. Nevertheless...

I got really bored of my exercise regime and took a week off. Was sick of lentils.

Then I came back into exercise and dieting with a vengeance. You might ask yourself why, in that case, I'm really hammered at what appears to be half past nine in the morning, but trust me I've got a really good excuse.

My point is that you may well need a week off. As long as you don't go completely off the rails, a week off should set you back no more than 2-3 weeks, but you'll come back yearning for more running, a sh*tload of weights and you'll be totally sick of wine.

You heard it here first.

patra, hangover, or are you actually drinking now?

posted twice by mistake, incase patra thinks hes seeing double

More top fitness tips tomorrow.

Down to 1:45-1:50 for my 500 splits with a min rest, hard work but definitely worth it.

Nine and a half weeks

Haven't read the whole thread, but I used to play rugby - albeit only in the county league.

I could never be bothered to keep fit in the summer (season ended early April), and I used to start exercising again 5 weeks before our first match. I reckon that I reached peak fitness about 4 weeks into the season, and then slowly declined from November onwards.

I honestly don't believe that you can constantly increase your level of fitness in tiny stages. You have to give your body a rest from time to time, and allow your fitness to decrease. It's better to do that in summer (in my opinion) because your appetite is lower anyway.

Then there's boozing and diet...

Don't particularly want to advocate binge drinking but I had a weekend rule - no booze Sun-Thu and fill my boots at the weekend. It was only for a couple of years, but I think it helped at the time. I broke it for some birthdays, weddings, funerals etc, but probably only had any alcohol on a school night once a fortnight.

Cook for yourself (or get your better half to do it), and eat slowly. No takeaways, no ready made meals. I made a New Year's resolution once to that effect, and dropped 10lb in 4 months, without changing much else at all.

I've gone from 13s4lb to 12s10lb.  My gym subscription still has 6 weeks to go and I'm hopeful of getting down to 12s4lb.  Does anyone know what exactly is the target heart-rate on the cardio machines?