Motivation workout & progress goals

Mattys

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Hey guys

Remember when I came back to this forum when I was trying to lose weight and get fit again around May looking at some of the workouts in ”your last workout“ thread and if I wasn’t someone who knew anything about the fitness requirements required I’d have lost a lot of confidence and if anything became demoralised with it.
As I said previously on another thread there is most certainly people who follow this forum who don’t have the confidence to post their workouts or ask for help and everyone starts somewhere with the same ambition and wanting to achieve the same goal.
I thought I’d create a thread where people starting off with their fitness goals or have workout targets they aspire to achieve can post their goals and what their hoping to achieve on here.

I only started training properly in May and with weight loss and starting from complete scratch fitness wise I knew it was going to take time but have just stuck with it.

Ill post my 1st weekly workout from May and what my one currently is now for the next few weeks.

My goals for the next 4 weeks

1. Get under 24.00 3 miler (25.58 currently)

2. Get under 11.00 1.5 miler (11.40 currently)

3. Complete 40x press-ups & 40x sit ups (to beep)

4. Complete 3x pull-ups (to beep)

5. Complete a 8 miler run

6. Get to 13 stone 5 (13.13 currently)

7. Complete at least 1x correct vPJFT set to audio

Ill be posting all my runs on here from now on but the more people who post their goals and ambitions the better it will give others the confidence to show where you’ve started at and where your at now.

All welcome!




4.
 

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Mattys

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Ive been following your progress on here and your absoloutelt smashing it out your determination is great keep it up!
Cheers mate appreciate it best of luck for your ROP!!

Plan-Do-Review-Repeat

Keep the drive and motivation going @Mattys
Ta Johnny I will do just hope others who are not quite there or starting off share their fitness goals on here also as always interesting to see others starting out and what they achieve.
 

Johnny_Anonie

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Be sure to check out the “last workout” thread that has over 9000 fitness related posts.

 

thirdtry

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ROP in 7 weeks.

Weight loss is a big goal now. Fairly confident in phys with lots of max scores, sub 08:45 run, generally fit enough to do each GrizzPhys session in the timecap and so on, but somehow still weighing in at 97kg. This is 6kg heavier than when I was in training the first time, despite being about the same body fat levels.

Cutting calories pretty hard for a few weeks, hopefully want to hit ~92kg by start date.

Ultimately every extra kilo is another kilo to shift up a rope and it almost feels jack/selfish because someone else will have to fireman's carry me!
 

Mattys

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Nearly got under 25.00 but managed to take 56 seconds off which is good.

Been trying to get hold off my AFCO for a while or I end up missing their calls but managed to speak to a recruiter as i just finished my run.
I wanted to explain my situation about applying without being 100% ready and only really started exercising again 2 months ago and if there was any issues or problems with applying knowing this. I got asked my height and weight and just said i was going to go the waist measurement route (93cm) as I know I have no chance getting to 11 stone 11.
Asked how much I run per week and they said that’s fine I told him my last 2 weeks running mileage per week and just said if I can do some 4/5 milers.
He asked my age and said I’d definitely be the grandpa and explained to me that with older applicants it’s not really the fitness it’s the recovery time that can be the problem. You can be doing a 12 mile yomp on the Monday then the next morning go straight into a speed march he did RT (marines) when he was 21 and going off his age id say he has served at least 15/20+ years so respected everything he said and there was no better advice I could receive on that situation.
So with the timeframe of the application I was told to apply then I’d come in for my recruit exam as of course I didn’t leave school with anything and then get me through the medical.
So yeah some refreshing news and something I’d never thought id ever have a chance for so just got to keep putting the effort in now!
 

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thirdtry

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5k PB this morning at 19:45 - buzzing to have finally broken through the 20 minute barrier, and by a respectable margin!

There definitely seemed to be more in the tank by the end but I don't often run 5k for time so wasn't sure how to pace myself for the first couple miles, then went all out for the last 1.1 miles. Next time I'll try and knock off another 5-7 secs per mile and see if I can do sub 19:30.

GrizzPhys session tonight, not chosen which one yet.
 

Mattys

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Had a few days off from any press-ups and res band pull-ups.

Just tried doing full pull-ups I hopped on the pull up bar I managed to do 2 correct pull-ups! I was only meant to try and do 1 but as I lowered myself down I just tried doing another one and completed a 2nd and then jumped off.
They were both correct form pull-ups but if it was to the beep id have fell behind time wise in the 2nd one but happy none the less.

Weighed myself this morning also I’m 13.10 so I think as the weights coming off doing pull-ups will become a bit easier for sure.
 

thirdtry

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Managed to get abroad for a spot of mountaineering in the Alps. That starts tomorrow, so today:

- 16km of walking to, around and back from a lake.
- 30 mins swim in the lake (2 mins front crawl, 1 min breast stroke, repeat 10x)
- 4 mile hilly tempo run this evening with a few strides/sprints chucked in for good measure.
- "7 Minute Abs" as shared above, in a hostel car park after the run haha
 

thirdtry

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Managed to get abroad for a spot of mountaineering in the Alps. That starts tomorrow, so today:

- 16km of walking to, around and back from a lake.
- 30 mins swim in the lake (2 mins front crawl, 1 min breast stroke, repeat 10x)
- 4 mile hilly tempo run this evening with a few strides/sprints chucked in for good measure.
- "7 Minute Abs" as shared above, in a hostel car park after the run haha
Realised I posted in wrong thread! Meant to be in "your last workout".
 

Mattys

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Tested myself on press/sit/pull-ups to see if I could acheive the goals set out after 4 weeks.

I managed to do 40x sit-ups , 30 press-ups , 2 pull-ups to the beep.

My final weight is 13.10

I haven’t attempted the vPJFT or 8 miler which I probably won’t do as I feel I could do the 8 miler although in a slow time and I’ve been doing mini versions of the vPJFT.

So the goals I didn’t achieve which I attempted we’re.

3 pull-ups (beep)

40 press-ups (beep)

13 stone 5


These we’re definitely the goals I felt would be very difficult to achieve in 4 weeks , I have been eating junk a fair bit also so that’s why my weight hasn’t really came down to much although my waist is now at 92cm but I know a few changes in there will change the weight loss.

Ive never been able to do pull-ups same with press-ups I’ve never trained in that sort of thing so I’m still happy with my results as I have been prioritising running more than anything but the fact I can now manipulate my body weight on the pull-ups I’m more pleased with than anything as that really was the demoralising factor of any workout I have been trying to improve on.
I achieved the running goals fairly early in the goals I set out so I will make harder goals for next week on but prioritise getting my numbers in the press/pull-ups in higher numbers.
Same with sit-ups although I havent trained for them I seem to find them more tolerable to push through compared to the others.
 

Mattys

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Goals next 4 weeks

1. Get under 10.30 1.5 miler (10.53 currently)

2. Get under 45.00 5 miler (47.54 currently)

3. Get 6.45m/m for 1 mile (7.09 currently)

4. Achieve 50 sit-ups to beep (40 currently)

5. Achieve 40 press-ups to beep (30 currently)

6. Achieve 3 pull-ups to beep (2 currently)

7. Get to 13 stone 5 (13.10 currently)



Now that my 1.5 mile times are starting to look okay to start being able to achieve those quicker times ive dropped the 100/200m sprints and added in 3x 1 milers instead so I will try get quicker times on these over a mile rather than a much shorter distance and I will have a rest after each one which will hopefully cross over to my 1.5 mile times!
I know I can run 5 milers but not in a quick time at all so will try my best to get that distance time down.
Goal 1 and goal 3 will improve the same time but I need to be able to run a lot faster over 6/7 minutes than doing sprints for 20 seconds so hopefully this will do the trick.
Not someone who is used to the gym or any form of bodyweight exercises but last few weeks I’ve realised I’m not doing them enough so have made a mini vPJFT 3 times a week as itl be difficult to have any conviction on the real thing until I get the individual scores up.
Im most certainly sein improvements on the pull-ups using the resistance bands as the amount of reps and form I’ve noticed has improve greatly just need to keep bein consistent with them and in time they’ll just keep getting better.
My weight is up and down a fair bit as my diet has days where I eat what I want but I know I make some changes there it’ll only help me more so will try get down to a bit lighter.
 

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Johnwayne

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Hey mate,

Those are some great goals man and I’m massively impressed with how much you’ve progressed so far!

Something that’s really improved my running ability is doing longer intervals. For instance, one of my running workouts is:

10 min warm up @ 4 Perceived Rate of Exertion

4 rounds of
1:30 @ 9PRE
3:00 @5PRE

10 min cool down @ 4PRE

On the 1:30 sets I usually aim for 400m at least.

Anyway man, just keep smashing it!
 

Mattys

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Hey mate,

Those are some great goals man and I’m massively impressed with how much you’ve progressed so far!

Something that’s really improved my running ability is doing longer intervals. For instance, one of my running workouts is:

10 min warm up @ 4 Perceived Rate of Exertion

4 rounds of
1:30 @ 9PRE
3:00 @5PRE

10 min cool down @ 4PRE

On the 1:30 sets I usually aim for 400m at least.

Anyway man, just keep smashing it!
Ty mate appreciate it!

Im quite competitive in the sense that when I’m running if I can see I’m slower than last time I don’t like that see it really bothers me even if I beat it by 1 second I can live with that ha.
Gives you much more motivation aswell if you set yourself targets and follow a routine rather than just going out and saying I’m going to do this or that.

Oh wow the 1.30 @PRE is basically 6m/m pace!?
How much rest do you have after each one?

What is the 3.00 is that 800m intervals?

I think this is why on Wednesdays I have got rid of the 100/200m sprints and changed it to 3x 1 mile best efforts instead. The first 1 mile I do I believe I could get under 7.00 but of course the next 2 might not be so good! Ha

I’ll have to give what you’ve set out ago as I’ve either tried doing quicker 1.5+ milers or quick 100/200m never really done anything in the middle!

Cheers mate
 

Johnwayne

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The 3mim section is used as recovery, so I run at a 5PRE and also cover about 400-450m. *text deleted* I think distance is irrelevant in this workout. The idea is just to run to those PRE levels, but using that initial distance as your bench mark will help you try and push past it. Like you said, even if it’s just 10m further.
And you’ve got a Garmin now, don’t you? So you’re tracking distance fairly accurately. Which model do you have if you don’t mind me asking?
 

PMP_25

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Goal 1 complete.

Took 1min 7sec off PB set off way to quick was close to 7m/m on the 1st mile so thought I was going to see myself off but luckily pushed through it.
Looking at the strava pic attached I can see that the motivation is certainly there! Me personally, i prefer running along a stretch of canal or whatever is available for my faster short distances... 1.5 miler, 5k etc. I find that if you have waypoints you can check off during your run this can act as a real morale booster. At the moment i tend to really pick up the pace and push myself once i get to a certain bridge that is about 800m from the finish point. Its all in the head because when i think I'm gassed i reach that point and manage to shift and find another gear. With my mindset as the clutch and determination as my gearstick!!

My plan to further increase my speed/endurance is to get banging that interval training/sprint training, so my body can adapt and accept the fact that i'm urging it to become comfortable at that last 800m pace.

In terms of the run ill probably start picking up the pace further and further from the bridge increasing the distance between me and the finish line.

Getting comfortable with being uncomfortable is definitely a mantra i'm aiming to live by in my world of training.. !! as they say in the SAS...''he who dares wins''....! and if its a choice between achieving with pain or quitting in comfort i know which camp i would rather be in!! Keep up the hard work and youll smash those goals mate.. all the way!!
 
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