Let's try again...
-
That is a good clip for your 5km mate! as you drop weight your power:weight ratio will be improving, soooo much better running once you've leaned down a bit.
-
BP is 25:20 for 5km so I can do better. Have to work out on grinding down those middle three laps to get consistency - today the km markers were: 5:15, 5:41, 5:19, 5:24, 4:38<br />
<br />
So really it was the second km that let me down - no surprise as its got the only real uphill work in the circuit. Still, better than the 28-29 minutes I used to run.<br />
<br />
Want to get it under 25 as a first point, then move on from there to 4 minute kilometres. Got to get the odd 10km in as well to help build for City 2 Surf next August. -
So yeah, karate. Sweaty as predicted but not exhausting... might have to do something in the breaks to keep the heart rate up.<br />
<br />
Floats when I got home:<br />
<br />
90s hold, 60s rest<br />
60s hold, 30s rest<br />
30s hold, 60s rest<br />
60s hold, 90s rest<br />
90s hold - did it!! Quivering wreck in terms of lower back, but decided to keep going after a 60s rest.<br />
60s hold, 30s rest<br />
30s hold, then shot to shit <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
Pure willpower got me through that second 90, and the 60+30 thereafter. But the line has been crossed! Next time I'll aim for the two minute mark I reckon.<br />
<br />
Stretches to finish. -
Not real happy this morning as my weight is back up over 96 and has been for a couple of days <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/angry.png' class='bbc_emoticon' alt='
' /> might need to go a binge diet day to reset everything -
Feeling flat as fuck. Was really strict on the eating today but that and the humid weather has left me a bit lethargic. Don't feel like doing even one set of push-ups but screw that noise - I'm going to do hundred push-ups AND some free weights just to wake myself up!<br />
<br />
Set 1: 25 ok<br />
Set 2: 29 ok<br />
Set 3: 25 ok but really had to dig the last few<br />
Set 4: 21 ok, 4 on knees - so close, yet so far<br />
Set 5: 18 ok, 18 on knees<br />
<br />
The 90s rest periods really help with my recovery on these, so might go 120s next time. Managed to get out 100 overall before I had to go to knees which was good.<br />
<br />
Bit of a breather, then into weights with as much break time between sets as I want <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
Chins to fail x 5<br />
Seated bicep curl @ 14.25kg to fail: Left x 6, Right x 9<br />
Military press (standing) @ 50kg to fail x 5<br />
Shrug @ 50kg to fail x 22 where I started to lose form<br />
Pullups to fail x 4<br />
Bent row bb @ 50kg to fail x 12 where I lost form<br />
<br />
Chins x 5and half into 6<br />
Seated bi curl: Right x 5, Left x 6<br />
Military press x 4 - almost 5!<br />
Shrug x 19<br />
Pullups x 3<br />
Bent rows x 10<br />
<br />
Then, just for jolly, a set of deadlifts @ 50kg x 20 in case the lower back was not feeling hard done by<br />
<br />
Triceps are fucking trashed!<br />
<br />
Abs need a rest so that'll do, pig. Got to say my Fivefingers Classics are the best bloody shoes for working out in.<br />
<br />
Protein shake, shower, bed, 5am start...<br /> -
what are floats, another name for planks/bridges?
-
Scales say 95.5. Much better, but need to get into low 94 by Saturday morning weigh-in for progress.<br />
<br />
Have to say though, the addition of more strength training is helping to define the shape at this point. Still too much body fat of course, and want to keep my aerobic work up for proper fitness. But its nice to see some definition under all that. -
[quote name='NTA' timestamp='1352312120' post='323692']<br />
Scales say 95.5. Much better, but need to get into low 94 by Saturday morning weigh-in for progress.<br />
<br />
Have to say though, the addition of more strength training is helping to define the shape at this point. Still too much body fat of course, and want to keep my aerobic work up for proper fitness. But its nice to see some definition under all that.<br />
[/quote]<br />
<br />
SOunds much like me, I can see some shape and definition coming into most areas except the lower abs, and I expect this is where a bit of the final few kg's I want to lose will come from. -
Those lower abs are always the last part of the fat reserves to go apparently. I've still got a bit to go on the love handles, under the arms, and on the butt before I get to that!<br />
<br />
[quote name='JK' timestamp='1352315320' post='323696']You must be up pretty early over in Aus Nick to be posting 715am NZ time[/quote]<br />
<br />
Yeah I have to pick up the boy from school on Thursdays and take him to swimming, so work 6am start. I only live about 8 km from the office so it works out well.<br />
<br /> -
[media]
<br />
<br />
Holy. Shit. <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/ohmy.png' class='bbc_emoticon' alt=':o' /><br />
<br />
I am both in awe and afraid of that guy.<br />
<br />
Still, with the weather having closed in, and no time for a run as a result, it is time to get some set work in under cover of the garage:<br />
<br />
Pullups x 5<br />
Arnies @ 14.25kg x 12<br />
Lunges: Left x 25, Right x 25<br />
Burpees x 10<br />
Bent flyes @ 14.25kg x 12<br />
<br />
Pullups x 4<br />
Static hang x 10s straight after<br />
Arnies x 12<br />
Squats x 50<br />
Burpees x 10<br />
Bent flyes x 12<br />
<br />
Myotatics + cat voms to finish. -
those look mean!<br />
<br />
Shame I dont have somewhere to do those pull ups like that! -
I should say TRY to do pull ups in a circuit like that!<br />
<br />
Check out some of his other clips.<br />
<br />
He has some great variations in there, some look a bit odd but you can see the benefit of them. -
I think I'd like to try the workout I posted up - but maybe start out at 3 reps and work my way up <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
Got on the scales this morning - back to 94.8kg baby! Oh yeah!<br />
<br />
Skipped the run as I was too tired, and figured I'd better get in the rest after two nights of hitting weights (and a little extracurricular <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> activity) but tonight will be hundred pushups, Week 4 Day 2 with 120s rests. Might figure out something else to do if I get home early enough and its not fkn raining! Watch the eating today, bust out a run tomorrow as per my norm, and we'll see if weigh-in delivers the sub-94 I'm after... -
Hundred pushups Week 4 Day 2 with 120s rest instead of 90s:<br />
<br />
Set 1: 25 ok<br />
Set 2: 29 ok - weird 'cos I got to 20 fast but then struggled<br />
Set 3: 25 ok - slow from 13<br />
Set 4: 24 ok, 1 on knees. Argh! So close! Form wasn't great the last few...<br />
Set 5: 20 ok, 12 on knees<br />
<br />
Finished with pullups:<br />
<br />
X 4 - 30s rest<br />
X 3 - 30s rest<br />
X 3 - 30srest <br />
X 2 - 30s rest<br />
X 1 - 30s rest change to chins <br />
X 2 - 30s rest<br />
X 2 - 30s rest <br />
X 1 - 30s rest<br />
Hang in chin at top - 20s<br />
<br />
phew -
Slept in until 7am, then clocked a 5km run in a tick over 26 minutes - could have done better but as I'm taking the boy hiking this afternoon I didn't want to wreck myself.<br />
<br />
[quote name='NTA' timestamp='1351890491' post='322765']<br />
Today: 95.4kg, Chest 110cm, Waist 99cm, Hips 104cm.<br />
[/quote]<br />
<br />
Today: 94.1kg, Chest 108cm, Waist 98cm, Hips 104cm<br />
<br />
Didn't get under 94, but this means I'm back on track after last week's aberration. If I could go another kg per week through strict diet, I'll get down under 92kg before goal date. Then if I push on I could get under 90 by xmas. Thing is, this week the eating discipline had me with extremely low blood sugar levels, so I have to be careful about that.
