Let's try again...
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After the rain came down yesterday, and my legs being stuffed from gym Friday night + run in the heat Saturday morning, Sunday was a write off.<br />
<br />
So gym this morning. Wanted to start with bench press but was in use. So was the squat rack and everything except the bloody Smith rack. So I started with a couple of sets of shrugs on it, even though I consider them largely cosmetic and totally don't like the Smith rack because it didn't really give me accurate weight (unladen bar is supposedly 15 pounds).<br />
<br />
Shrugs - warmup 6 x 40kg<br />
6 x 80kg<br />
<br />
Bench became free at this point.<br />
Bench press - warmup 4 x 40kg<br />
10 x 60<br />
9 x 70 (failed the 10th and had to be rescued)<br />
6 x 70<br />
6 x 70<br />
<br />
Deadlift - warmup 6 x 60kg<br />
10 x 90<br />
then used the grips<br />
6 x 110kg<br />
6 x 110kg<br />
First set of grips hurt the back a bit. Still feeling it now but second set was better<br />
<br />
Military press - warmup 6 x 20kg<br />
three lots of 10 x 40kg<br />
<br />
Squats - warmup 6 x 40kg<br />
three lots of 10 x 60kg<br />
<br />
Hanging knee raise - 10, 10, 10<br />
<br />
Triceps cables - warmup 6 x 11.25<br />
two lots of 10 x 16.25<br />
<br />
Plan is three more gym sessions this week, and a minimum of two cardio, probably three if I can squeeze it in.<br />
<br />
Next week I'm up on the Gold Coast so depending on available facilities might just be doing a lot of cardio -
Had a nanna nap this afternoon, then after dinner ran 6 km in 33:19. Pretty ordinary time overall but I was after the burn, not the pace, and had been to the gym this morning after all. Made up for only doing 4 km one run last week. Had a 1 km power walk home and its just starting to rain so well done me.<br />
<br />
I'm prepping for a cycle tomorrow morning before the missus has to leave for work, but the weather is a bit iffy -
Back was still a bit dicey when I woke up. It is generally okay when I can warm it up, but decided instead of the ride this morning I would go for a walk.<br />
<br />
10.02km in 1:28:10 - 6.82km/h<br />
<br />
Really concentrating on eating today. Need to get back down to 94 kilograms and then push on to 90 by mid march or april. -
[quote name='NTA' timestamp='1357550523' post='335923']<br />
dusting off the CV and getting ready to try and snare a pay increase, in addition to getting back to a smaller company.<br />
[/quote]<br />
<br />
First interview Thursday. Happier than a goat with two dicks, but more nervous than a long-tailed dog in a room full of rocking chairs. Serves me right for going 5 years between interviews. -
Interview was one of those where you don't know how well it went. Guy was a pretty straight talking Yank who was fairly new in the position but obviously knew what he wanted.<br />
<br />
Anyway, before all that I went for a walk - 5km in 39:49. Pretty quick pace for walking at 7.5km/h -
Annual leave brain has kicked in. Motivation is fucked, its 43C outside, and I've got a medical issue which is a literal pain in the arse.<br />
<br />
At least the back is sorting itself out, and the chiro visit this afternoon will be good to get the alignment back.<br />
<br />
Besides 20 pushups and 5 really slow chinups this morning, I can't be fucked really. Going up to QLD on Sunday for a holiday and the tape measure comes out after that. -
[quote name='NTA' timestamp='1358475763' post='338059']medical issue which is a literal pain in the arse.<br />
[/quote]<br />
<br />
So I have an historical weakness in this area, and the hot Chiro girly says to ease the heavy weights, particularly squats and deadlifts... Looks like those straps were a bit of a waste then. Fuck. Will go see the doc tonight to look at options. -
[quote name='NTA' timestamp='1358475763' post='338059']<br />
its 43C outside, <br />
[/quote]<br />
<br />
Did I say 43? I meant 46. Yep - that's the official line. Probably somewhere between there and 50 in the sun and hot wind from the interior.<br />
<br />
City recorded its highest temp on record with 45.8 which is odd because usually the coastal air buffer keeps it far lower than out my way. -
[quote name='NTA' timestamp='1358488324' post='338166']<br />
So I have an historical weakness in this area, and the hot Chiro girly says to ease the heavy weights, particularly squats and deadlifts... Looks like those straps were a bit of a waste then. Fuck. Will go see the doc tonight to look at options.<br />
[/quote]<br />
<br />
my chiro tells me to stay away from the heavy squats too...I guess heavy is all relative <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> Back when I was gym bunny I could squat 185kg (2 reps @>2 times my weight) so 120kg isnt heavy compared is it...seriously though, with the way I am working out, max weight isnt really on the agenda, and is working for me at present. -
Starting to get some sort of chest thing which is not an impediment at the moment but not something you want to be messing around with when you're about to go on holidays. So I've decided to bring the next phase of weight loss forward from February, and get back into running, Saturday weigh in and tape measure, and all the wonder that goes with it.<br />
<br />
Previous weigh in was<br />
<br />
[Quote]22/12: 94.3kg, Chest 108, Waist 97, Hips 102[/quote]<br />
<br />
Today: 94.0kg, Chest 109, Waist 97, Hips 102<br />
<br />
Not bad but I haven't been eating that much the last few days, but good recovery from Christmas. Scales were being idiotic, going anywhere from 93.5 to 94.1 so I stuck with the high end for the same of reality.<br />
<br />
Now the challenge is going to be the week ahead on holiday. I'll be taking running gear. The resort has a "cardio gym" but I'm at Surfers Paradise ffs - there is acres of beach to run!<br /> -
Cleaned about 700 gm of steak this afternoon. That'll be treat meal I suppose... Then had a sleep. Away on holiday tomorrow so one last session in the garage:<br />
<br />
5 chin ups<br />
50kg military x 5 into shrug x 5 into deadlift x 5 into bent row x 5<br />
14kg hammer curl x 5 into bicep curl x 5<br />
20 pushups<br />
5 pull ups<br />
20 squats<br />
20 lunges left then right<br />
<br />
Circuit 1 - 10:45 including setup as I went. 30 second break<br />
Circuit 2 - 8:05. Minute break<br />
Circuit 3 - 9:40 - had to assist with feet on pull ups 3 and 4
<br />
<br />
If I was more organised I'd like to see what that first circuit actually is, but fuck it.<br />
<br /> -
Chin ups = palms facing you (underhand or supine grip). Works the arms more (primarily bicep), but still works the back. I use a pretty narrow grip here but should go a bit wider to activate the back more.<br />
<br />
Pull ups = palms facing away (overhand or prone grip). I go with a grip just outside shoulder width here but the wider the go, the more it works the back. Like a lat pulldown I guess.<br />
<br />
I find chins a lot easier but apparently that is normal. There is also Neutral Grip chins which is palms facing each other. -
Now that I've done the first measurement, we're looking at weekly weigh in and measure every Saturday. I'm going to resist the urge to do Saturday morning exercise because its a bit of a cheat when I want to have a good week, and generally lets me down when I don't do it <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
[b]End date: [/b]30th march 2013 (10 weeks)<br />
<br />
[b]Goal weight: [/b]Anything under 90kg is a bonus. I'm stuck in the mid-90s right now and have to figure out how I'm gunna beat that dirty bastard TR to 89.9 <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> what would I love? 88 sounds pretty good.<br />
<br />
[b]Methodologies:[/b]<br />
Eating right. It needs to happen. There really is no way around it.<br />
Running. Now that summer is fading (he said after 46.5 the other day) I need to get back into road work, at distance<br />
Low weight + hi rep weights. Work gym needs to be gotten back into. Higher intensity required too by shortening the rest periods.<br />
Home circuits. The one I did tonight made me wanna vom. It is just so convenient compared to the gym at work and is that combination of aerobic and strength I need.<br />
Cycling. The odd weekend ride to keep the legs and butt in shape for the saddle. Thinking this might be the year of the road bike, pending budget...<br />
<br />
Hoping the holiday this week will shake off the work blues. I've had a chat with the ball n chain and will go into "passive" job seeking mode to see if the dream position comes up, but she's got commitments (course work) at her place until May so nothing really going before then unless its paying serious bread and is close to home.<br />
<br />
On the plus side, she's got a month off for long service leave (and will get another one on her record by July) so I will have time to hit the gym and just put up with the shit until then.<br />
<br />
Here's to getting energised like a motherfucker and slap-kicking 2013 in the balls
