Let's try again...
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NTA, caught up with the folks yesterday and Mum (who gets bad migraines) was talking about recent studies that have shown foliate assists with reduction of frequency and severity of migraines. Could be worth a Google??
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[url="http://www.indianexpress.com/news/vitamin-b-and-folate-supplements-may-cure-migraine-study/1062465"]http://www.indianexpress.com/news/vitamin-b-and-folate-supplements-may-cure-migraine-study/1062465[/url]<br />
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I know that migraines are nasty bastards, anything that can help is good in my books! -
Have you tried Maxalt? http://en.wikipedia.org/wiki/Rizatriptan<br />
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I find if I take one of these at the aura stage it stays as a dull headache instead of progressing to a migraine. -
Kirwan - have not tried that one so will give it a look. The other off the shelf medications are pretty ineffective I must say, but I've used some prescription pain killers to knock myself out. All the medications basically stuff me for the next 24 hours while my Braun gets over it.<br />
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[quote name='Paekakboyz' timestamp='1359318249' post='339878'][url="http://www.indianexpress.com/news/vitamin-b-and-folate-supplements-may-cure-migraine-study/1062465"]http://www.indianexpress.com/news/vitamin-b-and-folate-supplements-may-cure-migraine-study/1062465[/url]<br />
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I know that migraines are nasty bastards, anything that can help is good in my books![/quote]<br />
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That is interesting. I might start upping the intake and see if that helps -
Just remembered - mum asked the chemist and apparently some multivitamins have quite a bit of foliate - no need to go for that super expensive pre-pregnancy stuff!!
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So despite being busted at both ends, I'm feeling itchy for activity. But pissing rain outside so had to make good in a promise to Mrs TA regarding new seal for the bath so did that (I am not handy) then after lunch edited some holiday video. While that was exporting, I thought I'd have another crack at the circuit below, doing all the setup before I started.<br />
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[quote name='NTA' timestamp='1358585720' post='338396']<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 />
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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
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[/quote]<br />
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Today<br />
Circuit 1: 6:13. Minute break<br />
Circuit 2: 8:02. Two minute break. Head starting to pound here.<br />
Circuit 3: 8:36. Feeling shit.... -
Karate tonight, followed by a bit of zen shit at home. Positions to help keep the knees working mainly, including stone (child pose to some) and Buddha. Clears the mind and I'm feeling a lot more positive about getting back into the exercise.<br />
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Booked in to see the surgeon on the 11th. Hopefully he recommends minimally- or non-invasive - he's a specialist in the area so I'm hoping things will go better than the last Muppet who was a general surgeon. I look forward to putting this all behind me, pardon the pun...<br />
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And hopefully, despite some pressure at work, I get Friday week off to go hiking the high country. Boss made some noise about work load with others being on leave, but fuck that noise. I'm going to be a happy little Vegemite and with hard work make sure I get what I want. -
Had a sneaky weigh-in this morning - 92.7kg, and I didn't even take a dump to do it <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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While I have been doing a bit of exercise, my eating discipline has been really good this week bar 1 choc chip cookie and a few marshmallows. Gut is basically back to normal after the holiday, and I don't miss the alcohol and mixers one bit.<br />
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Problem is due to the health problems I'm not sleeping very well. Fortunately I'm fit enough to deal with it at present, but not sure how long I can go on with it.<br />
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Mate at work wants to go for a lunch run tomorrow - 5km which should be interesting in the afternoon heat. Might do gym in the morning to give myself an excuse <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
Gym tonight - didn't make it this morning due to poor sleep last night. With Mrs TA off on leave, I've got time after work, so cracked into it, skipping the warmup row due to the discomfort of sitting on a hard rowing seat <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_think.gif' class='bbc_emoticon' alt=':think:' /> With that in mind I also took it easy on the max weights so I didn't risk any further damage. Weights will go up as confidence grows. All sets had 60-70 seconds rest between, including changing exercise<br />
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[b]Squats[/b] - really wanted to concentrate on getting through horizontal here:<br />
6 x 40kg warmup<br />
10 x 60 - first rep I actually dropped the bar into the catch rails because it was too high on my neck. I recovered it and drove it back up though.<br />
10 x 60<br />
10 x 60<br />
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[b]Military Press[/b] - this is one where I should add some more weight next session<br />
6 x 30kg warmup<br />
10 x 40<br />
10 x 40<br />
10 x 40<br />
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[b]Deadlift[/b] - nice and easy here to avoid potential damage <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> I was tempted to go big but first session back for a couple of weeks...<br />
6 x 60kg warmup<br />
10 x 80<br />
10 x 80<br />
10 x 80<br />
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[b]Bench Press[/b] - really need to work on this one. Will probably go to 70kg and then dropsets with a spotter<br />
6 x 40kg warmup<br />
10 x 60<br />
10 x 60<br />
8 x 60<br />
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[b]Chinup [/b]- 5, 5, 5<br />
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[b]Dip[/b] - 5, 5, 4 <br />
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Completed in a tick over 40 minutes. Hopefully this helps with the sleep tonight. Might see if I can go again Saturday morning and better some of those weights. -
Prop Cyril and I used to have a 'qualification' system to up the weights. If we were doing 3 sets of 8 at a certain weight, we'd have to get all 3 sets out, 8 reps, before we'd put the weight up. So the above weights you'd be qualified to up everything pretty much. WE used to go up 2.5kg each time. Was great too, I was always chasing the big guy, and you'd have a good couple of workouts and start catching, and then he'd get back ahead, and so on. was all good fun!
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The basic system I'm using will be 3 x 10 before increasing. Generally speaking, I'd like to that @ 75% of 1RM, but haven't really set any 1RM except for Bench (95kg).<br />
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Once I can do 3 x 10 of each, I should be able to set a new 1RM. In theory.<br />
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My squat 1RM with correct technique probably wouldn't be much more than 80-90kg as I seem to have a LOT of trouble getting through parallel without feeling like I'll fall over.<br />
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Deadlift I know I can do multiple reps @ 110kg with straps, so maybe I'm looking at 130kg there<br />
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Military probably around 60kg, which is one I'd really like to improve to get my shoulders back in order after years of funny positions in scrums. -
Just read a good quote that pretty much everyone here understands as gospel:<br />
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[color=#000000][font=Arial, Helvetica, sans-serif][size=3]"If the nutrition plan isn't right you won't go from fat to fit. [b]A good body is made in the kitchen and polished in the gym[/b]."[/size][/font][/color]<br />
<br />
[color=#000000][font=Arial, Helvetica, sans-serif][size=3]Read more: [url="http://www.smh.com.au/executive-style/fitness/do-fat-to-fit-regimes-work-20130130-2dkjk.html#ixzz2JbIMy02T"]http://www.smh.com.au/executive-style/fitness/do-fat-to-fit-regimes-work-20130130-2dkjk.html#ixzz2JbIMy02T[/url][/size][/font][/color] -
[quote]Military probably around 60kg, which is one I'd really like to improve to get my shoulders back in order after years of funny positions in scrums.[/quote]<br />
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yeah, my press has been crap for years - 60 about the heaviest I could really go and comfprtably. but now I think after 4 years it would be getting heavier, but we don't do much heavy stuff. But have been shoulder pressing I think the 35kg dumbells on a recent ramp, so that must equate to 70 on the bar at least!! I hope. Wonder what we'll get next prog on SUnday!! -
My experience is any dumbbell exercise should be multiplied by about 2.2 when moving to barbell. Stabilisers working in harmony makes things much easier.<br />
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So you should be on about 75-80 I think...<br />
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Edit: though it would depend on your technique for dumbbell press - if you're how to decide it is different to barbell shoulder width -
[quote name='NTA' timestamp='1359675845' post='340815']<br />
The basic system I'm using will be 3 x 10 before increasing. Generally speaking, I'd like to that @ 75% of 1RM, but haven't really set any 1RM except for Bench (95kg).<br />
<br />
Once I can do 3 x 10 of each, I should be able to set a new 1RM. In theory.<br />
<br />
[b]My squat 1RM with correct technique probably wouldn't be much more than 80-90kg as I seem to have a LOT of trouble getting through parallel without feeling like I'll fall over.[/b]<br />
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Deadlift I know I can do multiple reps @ 110kg with straps, so maybe I'm looking at 130kg there<br />
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Military probably around 60kg, which is one I'd really like to improve to get my shoulders back in order after years of funny positions in scrums.<br />
[/quote]<br />
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In which direction?? forward or backwards? If you are trying to work on your form I'd suggest box squats - you just sit back on your heels and you can't help but do it right. Also make sure you are looking up a bit - don't look in the mirror (if at a gym) or even worse, at the ground. It'll tip you all over the show.<br />
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From your training logs you do a heap of core work so I think it must just be form. Keep your elbows high as well - that activates your shoulders and gives the bar a solid platform to sit on. -
Backward - I think you might be right about the neck position. I'll give it a try - thanks.<br />
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Did the work run with a mate today. Was 5km in a tick under 27 minutes, which was a lot better than I was expecting, given the number of hills and my relative lack of recent form, as well as dropping into a walk at one point because my legs were sore after gym last night. Probably a bit of heartilage failure too <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Km times:<br />
1 - 4:52<br />
2 - 4:49<br />
3 - 5:12<br />
4 - 6:05 (the walking bit)<br />
5 - 5:55 (this km was a 20 metre ascent overall)<br />
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Probably went out a bit hard that first 2km but I was chasing my mate. Pointless of course - he's at least 30 seconds faster per km than I am. -
Had a bit of a splurge at dinner tonight - appetite was off the chart and no surprise with the previous 24 hours of exercise. So before bed did some abs and stretching:<br />
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Float 120s, rest 60s<br />
Float 60s, rest 30s<br />
Float 30s, rest 60s<br />
Cat voms x 10<br />
Rock position for two minutes<br />
Buddha position for one minute<br />
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Stretch the backs of the legs, contemplate going to gym tomorrow morning.... -
If you can get someone to take a vid of your squatting that really helps in working on technique. Hell, post it up here and let the Fern analysis team go to work!
