Fatbusting: Kirwan's log
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[quote name='BartMan']ahh, the world famous starfish recovery, love it.[/QUOTE]<br />
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I was distracting myself while in that position watching the steam rising off me and the steam train panting I was doing. Great weather here on the coast.....(three days of thunderstorms so far) -
[quote name='Kirwan'] And can now do 6 pullups. Slowly, slowly catchee monkey.[/QUOTE]<br />
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Pull ups are a bitch. i really struggled to get my reps up on these. Used to use the assisted pullup machine but found it wasn't really helping with the real thing. So I changed to doing 1-3 reps of 5 sets with 5kgs weight between my feet doing the real thing. When that got better I moved on to upping the weight rather than the reps. Also overloaded my lat pull does to limit it to 5 sets of 5. After about a month of this I found I could do 3 sets of 10 fairly easily. -
[quote name='Toddy']Pull ups are a bitch. i really struggled to get my reps up on these. Used to use the assisted pullup machine but found it wasn't really helping with the real thing. So I changed to doing 1-3 reps of 5 sets with 5kgs weight between my feet doing the real thing. When that got better I moved on to upping the weight rather than the reps. Also overloaded my lat pull does to limit it to 5 sets of 5. After about a month of this I found I could do 3 sets of 10 fairly easily.[/QUOTE]<br />
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Thanks for the tip. Will give that a try too. -
OK, I'm a walking carcass (to quote Brad Thorn). Hardest workout I've done so far, ended with a nice headache and a bit dizzy by the time I got home, and doing a Casper the ghost impersonation. Bath and some food sorted that out.<br />
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No strength work today, just a warmup and a 30min WOD called 7. The cutoff was 30mins, which even the super-fit 19 year old that I secretly hate didn't make.<br />
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I managed 6 rounds in 31:44, of the following 7 exercises (and 7 reps of each, see the theme?);<br />
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Incline pressups, 35kg thrusters, 70kg deadlifts, incline knees to elbows (killed me), burpees, 24kg kettlebells, pullups<br />
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I forced myself to finish the round, I had two exercises to go at the 30min mark to finish the 6th round. I simply couldn't have finished the 7th, not without taking at least another ten minutes to do it. Wife things I'm a lunatic.<br />
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4th session for the week done, am taking two days off to let myself recover. I fell great and terrible at the same time. -
Was pretty sore today, so figured a nice gentle jog would get rid of that and test the calves. 5km done in slowish time, but no injuries <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':P' /> First 5km completed without injury in two months, not even a slight tightening, and my cardio is much better than I thought it would be.
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Kirwan, you'll be amazed how good your cardio can be even with no cardio in your fitness regime. At las seasons oldies tournament I was able to run all day, even though it was the first time I had run since who knows when - all we do for cardio is walk, and of course weights! Ness was also the first Whangmaata woman home in the Whanga half marathon (doing the 10k) after we fewl back from Raro last year after a contest. again, no running for months, but the fitness is there. Bugger'd if I know why though!
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[quote name='BartMan']Kirwan, you'll be amazed how good your cardio can be even with no cardio in your fitness regime. At las seasons oldies tournament I was able to run all day, even though it was the first time I had run since who knows when - all we do for cardio is walk, and of course weights! Ness was also the first Whangmaata woman home in the Whanga half marathon (doing the 10k) after we fewl back from Raro last year after a contest. again, no running for months, but the fitness is there. Bugger'd if I know why though![/QUOTE]<br />
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Much of that is down to the big compound exericises aye Bart. After a good hard deadlift session I'm sucking in the big ones ( copyright Stirling Mortlock 2008 ) -
Kirwan, the high intense nature of Xfit is the best IMO. Theres a bit of science out there that suggests the no rest full body exercises/circuit training for even 10-20 mins has greater benefits than running at a mid range pace for 20 mins. <br />
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I had a similar experience to Bart, I played in a basketball tourney and played 4 games on one day and felt like I could run and run all day. Even though you're going fairly hard, you feel like the energizer bunny without the juice.... -
Flat battery today, but still got a good workout in. PB on the snatch (45kg) and then a 3RFT WOD of 10xClean and Jerk (45kg), 15 ring dips (assisted), and 20 x24kg KB. Finished in 15:09min, would have been under 15mins is I didn't nearly drop the damn KBs on the last set. Sweaty palms...
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Still feeling flat as today, I don't think I'm eating enough. Tried to remedy that this morning though!<br />
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Workout was tough, have a twinge on the outside of my thighs when squatting, which started hurting after yesterdays Snatch marathon. So couldn't do any strength work today.<br />
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WOD was fine though, 21-15-9 of Burpees, Pullups and 400m Row, which took 15:09min. -
Good workout today. Strength work was 3 x 70kg Push Press (my PB, and now equal top in the class with the trainer). WOD was evil, 9kg Medicine Ball thrown from a squat, thruster type movement to a ten foot line on the wall. 150 times. Took 15:33, should been a few minutes quicker than that but my back started complaining so i had to go in sets of ten.
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[quote name='Kirwan']Good workout today. Strength work was [B]3 x 70kg Push Press[/B] (my PB, and now equal top in the class with the trainer). WOD was evil, 9kg Medicine Ball thrown from a squat, thruster type movement to a ten foot line on the wall. 150 times. Took 15:33, should been a few minutes quicker than that but my back started complaining so i had to go in sets of ten.[/QUOTE]<br />
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Well done dude, big improvement there already ! Super stuff. -
despite being knackered from workouts, you must be loving getting fit and feeling good again. At our trainiers the other day she was looking at Ness and ym early photos, including the before we started ones. I look ten years older in that photo than i do now. And I felt it to - would play a game of touch, and take two days to recover. Now life is sooo much easier being fit and not carrying around those extra kilos.<br />
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You've done super well K, good on you. Now if I could get 130kg plus prop Cyril onto this kick so he can watch his kids grow up, sigh. -
[quote name='BartMan']despite being knackered from workouts, you must be loving getting fit and feeling good again. At our trainiers the other day she was looking at Ness and ym early photos, including the before we started ones. I look ten years older in that photo than i do now. And I felt it to - would play a game of touch, and take two days to recover. Now life is sooo much easier being fit and not carrying around those extra kilos.<br />
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You've done super well K, good on you. Now if I could get 130kg plus prop Cyril onto this kick so he can [B]watch his kids grow up[/B], sigh.[/QUOTE]<br />
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Thats the real kicker if you ask me. Scary how many dudes I know around my age who huff and puff trying to play with the kids. Running round with my old man when I was little was one of the real highlights of growing up and I want to provide my boys with the same experience. On another note I was giving my three year old son a pretend hiding in the living room and my other boy ( just turned one ) ran into me and smashed me. Now granted I didn't move but if the intent is there ( it was the kind of hit Owen Franks would have been proud of ) at that age when they're 18 and 16 I can picture myself getting some real hidings if I'm not up to the challenge !!!
