Let's try again...
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Hi rep chest and arms today:<br />
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Warmup row 500m in 1:45 - backed off in the last 200 a bit but I might try a day of rowing 10 x 500s at top pace (minute rests) for the burn.<br />
Bench bbell: warmup 6 x 20kg, 20 x 40, 20 x 50, 15 x 50 then did another 5 x 50 to round it off<br />
I did two sets of 10 x 100kg leg press after this as I was still suffering from Friday's legs session. Still sore but know I'll feel better in an hour or two and will warm down properly in future...<br />
Incline dbell: 20 x 10kg, 20 x 12.5, 20 x 12.5<br />
Bicep curl dbell: 6 x 15kg (forgot I was doing hi rep), 20 x 10, 20 x 10, 20 x 7.5<br />
Bench press dbell: 20 x 15kg for three sets<br />
Hammer curls: 20 x 7.5kg for three sets<br />
Chin ups: 3, 4, 3 - arms were pretty shot by this point<br />
Dips: 6, 4 , 5.<br />
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Gym is closed tomorrow and boxing day but will be open Thursday, Friday and Saturday so I'll get some time in then to help fend off the Christmas cheer. Running I'd becoming a Bayard with these 35+ days (hits 30 around 0730) but I'll still have to fit a 10 km in there somewhere. -
My pre-emptive strike against Christmas - a 5 km run in 27:30. Not my best time but the first km sucked hard due to leg soreness from the gym. I usually run it in 5:20 but today was 6:03! Was raining a bit but at least it was cool. Going to be a very mild Christmas day here and the first lot of pork is already in the barbie.<br />
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Run feels good. Think I have to schedule those in more often and not lose it in the gym work. Hate tread mills.<br /> -
Went into gym at work today then came home - good feeling
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Back and shoulders hi reps:<br />
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500m row warmup in 1:48<br />
Deadlift: warmup 6 x 40kg, 20 x 50kg, 20 x 60, 20 x 60<br />
Military press: warmup 6 x 20, 20 x 30, 20 x 30, 20 x 20 - had to back off this last set as I was struggling with the previous<br />
Bent row bbell: warmup 10 x 20kg, three lots of 20 x 30kg<br />
Arnies: three lots of 20 x 7.5kg<br />
Pull ups: 4, 3, 3<br />
Hanging knee raise: 10, 8, 6 -
Hundred pushups Week 5 Day 1 all rest periods out from 60 to 90 seconds.<br />
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Set 1: 36 OK<br />
Set 2: 30 OK, 10 on knees<br />
Set 3: 17 OK, 13 on knees - triceps giving it up at this point.<br />
Set 4: 15 OK, 9 on knees. Took a two minute rest here.<br />
Set 5: 20 OK, 20 on knees.<br />
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Lost some form on this one with no pushups for a while. Bench press is no substitute.<br /> -
Because of the biggish lunches the last week I've just not been eating dinner lately and the weight is settling back nicely as a result. Also, not putting pressure on myself about the weight probably helps. The middle of December was a real feast-to-famine period of yo-yo eating, which I've just decided to accept. Chocolate, wine, beer, food. It happens.<br />
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Gym will be the focus the next month (besides a week up the gold coast) - building some definition and increasing the lifts. I'm not into bulking up really so fat burn and lean muscle definition (same thing I suppose) is where it's at. Got to keep the running in the schedule and the 10 km yesterday felt pretty good. I like the longer distance at slower pace - just eat into it and feel the lungs over the anaerobic hump into cruise mode.<br /> -
Gym today - legs hi rep:<br />
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2 minute warmup on the bike<br />
Squats: warmup 6 x 20kg, three sets of 20 x 50 kg. Really concentrated on form and getting deep.<br />
Calf raises: 20 x 70kg, two sets of 20 x 79 kg.<br />
Incline press: warmup 6 x 60 kg, three sets of 20 x 100 kg<br />
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Then had to go to the dentist. Should probably add a few more leg exercises as I've really only got the three at the moment. Maybe I'll go for a run tomorrow. -
Day at the beach! Have sun burn on the legs a bit now but all else OK. Was feeling yesterday's workout as i struggled through the sand with a heavy esky (chully bun to you lot) and set up the shelter* but after that was all good. Had a beer and some lunch, kids generally looked after themselves in some pretty heavy surf and got about 6 hours time away from bloody iProducts and TV. <br />
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<br />- got one of these for Father's day - bloody good and worth every cent<br />
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http://www.bcf.com.au/Products/TentGuide/GazebosScreenhousesBeachDomes/Coleman_Event_14_Gazebo.aspx#.UOKfsZwzHng<br />
- got one of these for Father's day - bloody good and worth every cent<br />
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That's a mint shelter/tent thingy! good size and looks pretty solid... the tent that is!!<br />
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Good to hear you had a bit of a day off too - nothing like a few cold ones on a sunny day! -
Hundred pushups Week 5 Day 1 again - using 90s rest periods<br />
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Set 1: 36 OK<br />
Set 2: 30 OK, 10 on knees<br />
Set 3: 20 OK, 10 on knees<br />
Set 4: 18 OK, 6 on knees - reached for the extra 30s rest<br />
Set 5: 20 OK, 20 on knees<br />
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Feel like I'm not making any progress here. Bit downcast. -
5.02 km run in 25:55. Needed doing as I was feeling a bit toxic from lack of aerobic exercise. Probably should have waited a bit longer after dinner. Blerk.<br />
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At least it was fairly light - chicken cacciatore with some pasta and Mrs TA held the portion sizes down. Good to have some carbs on board for the last couple of km though.<br />
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Edit:<br />
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Plasma donation tomorrow morning so did some light weights and then got a protein shake into me:<br />
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Chin ups: 5, 5, 7, 7, 6 = 30<br />
Pull ups: 4, 4, 4, 5, 4 = 21 -
haha, that is one of the things I was referring to in a couple of the latest Mens Health Mags I have; running is only good for fitness and not the best for weight loss.<br />
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My body would disagree! -
Correction - maybe it isn't THE BEST for weight loss. But when you're running distance there are no excuses - you can't take a break like you do on the bike or in the gym. Crossfit I'm absolutely convinced is good too but when you say "I will run 10km in 55 minutes" there are very few ways to get there except to actually keep moving at the required pace, and burn the required number of calories.
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LIke most things, I expect some will find running works much better for them than others, as I said, it was amusing that a couple of these mags were preaching the same thing, yet one about 4 months back was saying other, so you do what works for you.
