Couple of updated pics. Still not 100% happy, but I'm getting there. 90.6kg dry this morning.









Things are going well in Rillaland.

YUMMY YUMMY Rilla!!!!!

Can definitely see the improvement in comparison to your Florida pics.

You've definitely retained the muscle mass (i am soooo happy about that!) and I think you've added some too. Your vascularity has definitely improved. In fact I'D say overall your physique is a lot more balanced now.

In fact it's pretty obvious you have traps now, not sloping shoulders, aka, the infamous camp Russell Crowe pic!

Oh........and ab veins!

Looking very big n strong mate

You look very imbalanced. Right side of your body seems much bigger than your left. Possibly the camera/light/angle but i dont think so. It looks like a pretty square on pic. Your right side also seems to sit higher than the left aswell going by the lines of your shoulders and nip's

Thanks Lys. Well happy with those comments.

Looking good Rilla!

NICE WORK

Looking very good there mate... what type of cardio/running have you been doing and how often?

Nice work pal

roadz wrote:Looking very good there mate... what type of cardio/running have you been doing and how often?

Just regular running with some occasional intervals. It's all in my journal. A rough guesstimate is about 2.5km per day.

lol, how tall are you Rilla.. 6'2?

knowing rilla it isnt just running
it will be stimmed out supercharged running
just think of fast and furious and nitrous oxide, that'l be the rilla

looking good pal!

M@: 6"1-6"2ish, aka adult. Why do you ask?

And yea, I stim up a little when I run, but I'm not going all out or anything. Slowly building up a base - my aim is to get my 5km to around 20mins, but that's a longterm goal obviously.

Nice work Rilla, looking in good shape there

GymBunny wrote:In fact it's pretty obvious you have traps now, not sloping shoulders, aka, the infamous camp Russell Crowe pic!

Oh........and ab veins!

GB is right!

For those who aint ever seen it and need a laugh

Punkass.

5Km in 20 minutes would be VERY nice - A good target to go for

Ader wrote:5Km in 20 minutes would be VERY nice - A good target to go for

Can hit 24mins quite comfortably right now, could possibly shave off a minute if I tried really hard. Getting from 23-24ish to 20 is a big fucking deal though. HUGE difference.

Rilla wrote:

Ader wrote:5Km in 20 minutes would be VERY nice - A good target to go for

Can hit 24mins quite comfortably right now, could possibly shave off a minute if I tried really hard. Getting from 23-24ish to 20 is a big fucking deal though. HUGE difference.

If you really want to do it you need to really concentrate on the running - 20min or less is pretty tough - Speed work 2 or 3 times a week etc.

You might initially look to do aim for a sub 7min miling 5Km which would get you to 21:45ish - Sub 20 is 6:26 miling and that's a big jump from where you are now - 24 min ie ~ 8min miling

Typical 5k race program might be something like:

Mon - day off or short easy run - 3/5 miles

Tues - Hill work initially and then intervals - alternate weeks with 400M and 800M intervals - You should really be thinking about working up to 10 x 400 and 6 x 800 or so which is very tough - Maybe less if that completely freaks you - nearer your time trial / race think of doing 3 x 1 mile intervals at race pace - Throw in some hill work now and again

Wed - Short easy run - start at 4/5 miles work up to 8 and then taper back down again to 4/5

Thurs - Mostly easy runs of 5/6 miles - But maybe throw in the odd hill work and fast 400m's (5 or 6 x 400m)

Fri - Same as Thursday - Obviously if you do some interval or hill work on Thursday don't do it on Friday too

Sat - Short easy run 4/5 miles - Throw in the odd speed session of 1 mile intervals or 800ms - 3 x 1 mile or 5 x 800 - But not if you've done speed work on Friday

Sun - Endurance - Odd 10 miler, but moslty 7/8 miles - Maybe do a time trial now and again

There you go - No problem easy training

I more or less used that when I used to run -& got down to a 17 min 5K so it does work.

Uhm that's alot of running.

Realistically, I'll be running 2-3 times pr week, maybe 4 during the summer, but it'll never be my main focus. I enjoy it alot, but I need to lift weights, simple as that.
I will have a look at that program though and use some of your ideas. Thanks alot.

Looking good mate. Cut, but powerful.

Thanks Will, that's what I'm aiming for. I wanna be leanish (a bit leaner than now) ideally, while still keeping a powerful look and not a biceps-boy kind of physique.

Rilla wrote:Uhm that's alot of running.

Realistically, I'll be running 2-3 times pr week, maybe 4 during the summer, but it'll never be my main focus. I enjoy it alot, but I need to lift weights, simple as that.
I will have a look at that program though and use some of your ideas. Thanks alot.

I knew it would be tooo much really - But the concept of a mixing up some short runs & some speed work in the week and a longer run at the weekend is the main theme - To get really good at running you pretty much have to give up everything else

I do think the speed work at 10 x 400, or 6 x 800 or 3 x 1 mile is where it's at on the speed work - that gets your body used to running fast for circa 5k - albeit with some rests thrown in - It's less of a shock then when you go balls out for the full 5k - Something to aim for

When I last did it I was doing Triathlons so some speed workwas replaced by swims, some of the easy and long runs were replaced by cycling and I managed a 37 min 10k (10k training is even more/longer speed work!!!) in my triathlon so the concept can still work even though you're doing other things.

I really appreciate the advice and will try to incorporate some of the speed work you suggested. I don't want to lose any mass, so I'm fighting an uphill battle really trying to be a runner @ around 90kg/205lbs. That's also my main reason for not wanting to do endurance type running, I want to keep my runs below an hour-ish, so I don't have to carry water etc.
Before I started running outside, I did 1km intervals at 15km/h on a treadmill - that was hard work lol. Haven't done any intervals besides hill sprints the other day. Will need to do some recon to find landmarks for intervals - I could set my watch to do the intervals for me (ie run xxx distance at xx speed, then two mins break, rinse repeat) - actually there are unlimited possiblities for creating interval workouts on the Forerunner, though it only works if you can hear the beeps and I rarely can when I've got loud metal in my ears.