Let's try again...
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Did a run/walk to work again today. Once again, a couple of km in I was hit with the need to defecate. Had to backtrack a little to a service station and felt bad about turning their cube into a sauna, so bought a powerade zero which probably helped hydrate me for the rest of the run.<br />
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Did 7.5km in 49 minutes - yes the pace was terrible, but so was running with a pack and trying to hold in a shit. Got to work, felt OK generally so straight to the gym for shoulders and back:<br />
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Military press: warmup 6 x 20kg, 10 x 40kg, 9 x 40kg, 7 x 40kg<br />
Bent row bb: warmup 6 x 40kg, 8 x 60kg, 10 x 60kg, 7 x 60kg - no idea where that middle set came from, just did it. Using a wide grip for this one to activate the back.<br />
Deadlift: warmup 6 x 60kg, 10 x 90kg, 8 x 100kg, 6 x 100kg - I'm having trouble maintaining my grip here but it is something to work on.<br />
Arnies: warmup 6 x 10kg, 10 x 15kg, 8 x 15kg<br />
Pullups: 4, 4, 5 - lot of effort for that last one but I took a longer break.<br />
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I think I better go eat something before I faint. I would love a sleep right now, but work is in the way of that, plus I'll be walking home this afternoon... -
Just a straight up overhand (palms face knees). I tried locking thumbs under today which helps a little but the skin of my palms gets squishy and pinched when that happens. The basic issue is forearm and finger tendon strength, which will come with time.<br />
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I've been doing a bit of reading into workout styles, and decided on the following:<br />
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Standard workout - warm up then goal of 3 x 10 for 75% of 1RM, so e.g. if I my 1RM for bench is 100kg, then I should be doing 3 x 10 at 75kg. Once I conquer that, get a new 1RM<br />
Hi rep workout - goal of 3 x 20 at 50%<br />
Heavy workout - warm up, 75% at low reps (6 or less) then jump to 90% or higher and try to push out or a new 1RM. Lots of rest here between sets. -
http://www.bookdepository.co.uk/Strength-Training-Anatomy-Workout-v-2-Frederic-Delavier/9781450419895<br />
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THAT is the first, and last book you will EVER need to buy for weight training. Wish I had had this 25 years ago. I didn't, but I have it now, so that's good enough....<br />
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and while I'm here, the only book you'll ever need for nutrition...<br />
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http://www.bookdepository.co.uk/Power-Eating-Susan-Kleiner/9780736066983<br />
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THe top book we call 'the new testament', as we have the original book too (strangely enough, the old testament). It's worth getting too, but if you're only going to get one book, get workout 2...! -
Thanks for posting those links Bart. Might make that my birthday present in January <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' /> . Should put in a request for strap-ons (wraps) too. Those things make a big difference. Some bugger nicked them from my gym though.
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One is going to have trouble walking tomorrow - just finished legs at the gym and it felt goooooooooood...<br />
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Warmup on bike 2 minutes<br />
Squat rack was busy - so did incline leg press instead<br />
Incline leg press: warmup 6 x 80kg, 10 x 150kg, 10 x 250kg, 10 x 200kg (had to back off as I was getting a bit strained)<br />
Squats: warmup 6 x 40kg, 10 x 70kg times three<br />
Calf raises: warmup 6 x 97, 10 x 143, 10 x 143<br />
Hanging knee raise in neutral hand grip: 3 x 10<br />
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See how I feel in the morning but a run before last weigh-in for the year would help get a decent final figure under 95. -
are you training your GRIP, or your back muscles (or shrugs or whatever it is you're using straps for)? If your grip gives out before the targetted muscles, you're never going to work out that muscle using that exercise properly.<br />
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So don't use em until you have to (that'll improve the grip). -
Went out for a few quiet drinks with the GAGR crowd last night. Not much in the way of food on offer at The Rugby Club so I had to grab a bacon double at maccas to settle the binge (only had a glass of red and a light beer but felt awful, especially after the burger). <br />
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The upside is it brought on the morning emission early, which is a good thing as Mrs TA had to go start Christmas food shopping early so no run this morning... Anyhow, measurements!<br />
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[quote name='NTA' timestamp='1355521926' post='332663'] 93.8 kg, Chest 107cm, Waist 97cm, Hips 102 cm.[/quote]<br />
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Today: 94.3 kg, Chest 108, Waist 97, Hips 102.<br />
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If I'd gone for the run i reckon the weight would have been up to half a kg lower which is OK given how snacky a week it was. Chest may be moving back out a little in response to weights - especially as I'm doing a bit of back exercise as well. Have definitely noticed a bit of gain when I flex already, which is the advantage if not carrying as much fat.<br />
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Plasma donation this morning so I'd better go fuel up. -
http://www.bookdepository.co.uk/New-Rules-Lifting-Alwyn-Cosgrove/9781583333389<br />
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$18.00 delivered to your door... -
yeah, gloves - I don't do gloves either. Lifting straps - when hands give out before back is exhausted, gotta wear them, otherwise you don't get the back workout you deserve!<br />
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And try them on chin ups - wide grip overhand, superb difference. Also wide grip pulldowns. -
[quote name='NTA' timestamp='1356123765' post='333734']<br />
Today: 94.3 kg, <br />
[/quote]<br />
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Just checked my spreadsheet - exactly 11kg since 22nd December 2011. This will be the first Xmas in about 15 years that I've weighed in under the ton I reckon. -
Want a workout? Go hire a spiked roller and aerate your lawn in 32 degree heat, having to add body weight to get through the top layer by bending to 90 degrees and leaning on the handle.<br />
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And watch out when it does find a decent patch and sinks in. Cop the handle right on the pubic bone... <br />
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The lesson is: look after your bloody lawn better NTA!
