Let's try again...
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bio mechanics of people are waaay different two -the length of the levers from person to person is obviously different, and also flexibility. So getting thighs parallel to the floor for one person may be over squatting for the next and so on. Also length of back changes things etc etc etc. Just make sure you're in control of the whole operation, not bouncing at the bottom and all that.<br />
<br />
And the more you do them, the lower you will be able to go too as your flexibility increases too.<br />
<br />
So don't panic Mr Mainwaring! -
If your heels are lifting you aren't sitting back far enough and you'll be putting more pressure on your quads and knees. Again I'd really suggest box squats to get you confident with sitting back - if you aren't leading the movement with your butt you are going to be doing it wrong - also bar position and where you are looking really impact on your balance. If you are looking at your feet, or where your knees are tracking, or yourself in the mirror you won't be in a strong position and will likely collapse forwards. Head up a bit and looking upwards keeps you more upright through the torso.<br />
<br />
Great idea to get a PT to assist. It feels great to stack on the weight but you want to know you are doing it right! -
Gym today. Was increasing weight across all sets and trying for a new 1RM in bench.<br />
<br />
[b]Bench press[/b]<br />
6 x 40<br />
6 x 60<br />
Attempted 100kg at this point but failed. More preparation required.<br />
10 x 70<br />
8 x 70<br />
5 x 70<br />
<br />
[b]Squats [/b]<br />
Asked for some advice - trainer said my glute area is stronger than my quads, so I needed to get some elevation in my heels. Stuck a 10kg plate under each heel and it definitely felt better<br />
6 x 50<br />
10 x 70<br />
8 x 70<br />
8 x 70<br />
<br />
[b]Military Press[/b]<br />
6 x 20<br />
8 x 50<br />
7 x 50<br />
6 x 50 - and that last rep took two goes!<br />
<br />
[b]Deadlift[/b]<br />
6 x 70<br />
10 x 110 - using straps for this kind of weight but gripping as hard as I can at the same time<br />
10 x 110<br />
8 x 110 - lost my concentration here and nearly fell over backwards!<br />
<br />
[b]Chin ups[/b] - 5, 5, 4<br />
<br />
[b]Dips[/b] - 7, 4, 4<br />
<br />
About 55 minutes including rest between sets. Trying to keep it to 60 seconds but between advice and talking to other patrons, I'll take it.<br />
<br />
The drop sets were a necessary evil - these will be my new benchmarks until I can do 10 of each in three sets, then we'll increase by 10 kg<br /> -
my legs (glutes and hammies) stil not 100% recovered from the jumping lunges I did on Sunday!!!<br />
<br />
Although I did go for a walk and sprints in Wednesday so that probably slowed full recovery...<br />
<br />
I got nothing but walking round a golf course on Sat/Sun, weather looks good so should shed a few grams! -
You'll put those grams straight back on at the 19th <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
Legs still a bit lactic, but decided I needed the exercise. Was a warm one here today so waited until 9 pm when it had settled to 28C to head off. Still sweaty though.<br />
<br />
10km in 1:19:22 - average speed of 7.6 km/h. Nice clear night too - shame about all the light pollution.<br />
<br />
Kind of night where you'd rather be hiking out where you can get a night sky like this:<br />
<br />
http://www.gco.org.au/sky.jpg<br />
<br />
That's from a little observatory out near Bathurst where I've been camping a couple of times. -
Weigh in this morning - last week:<br />
<br />
[quote name='NTA' timestamp='1359752158' post='340983'] <br />
93.2, Chest 108, Waist 97, Hips 102.<br />
[/quote]<br />
<br />
Today: 92.1, Chest 108, Waist 97, Hips 101<br />
<br />
Didn't quite crack 92 as I wanted, but still the lowest I've been for a couple of decades.<br />
<br />
Today I will do no exercise. Mrs TA has booked us in to go to the Paris Opera Ballet tonight, and there will be dinner before hand.<br />
<br />
For now, I seek bacon<br /> -
[quote name='NTA' timestamp='1360357599' post='342724']Weigh in this morning - last week:<br />
[size=4]Today: 92.1, Chest 108, Waist 97, Hips 101[/size]<br />
[size=4]Didn't quite crack 92 as I wanted, but still the lowest I've been for a couple of decades.[/size]<br />
[size=4]Today I will do no exercise. Mrs TA has booked us in to go to the Paris Opera Ballet tonight, and there will be dinner before hand.[/size]<br />
[size=4]For now, I seek bacon[/size][/quote]<br />
Awesome work, keep it going. What's your fat % now? You say no exercise, but after such a romantic evening, your Mrs would have practically demanded some once home! -
[quote name='Kea' timestamp='1360459957' post='342994']<br />
Awesome work, keep it going. What's your fat % now? [/quote] <br />
<br />
No idea. Might have to get a good pair of scales and find out. They might have some at the gym...<br />
<br />
<br />
[quote name='Kea' timestamp='1360459957' post='342994'] after such a romantic evening, your Mrs would have practically demanded some once home![/quote]<br />
<br />
I won't say you're wrong
<br />
<br />
Woke up at 3 am with burning indigestion and nausea. Think I overdid the rich food at dinner, though not the quantity. Reckon it was probably the cheese platter that got me, but fuck it was nice with the honeycomb or walnut loaf.<br /> -
Raining. No bike ride this arv<br />
<br />
[quote name='NTA']<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 />
[/quote]<br />
<br />
[quote name='NTA' timestamp='1359349514' post='339991'] <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....[/quote]<br />
<br />
Today:<br />
Circuit 1: 6:40. Two minute break<br />
Circuit 2: 6:40.<br />
<br />
Cut it there as I'll probably be going to the gym tomorrow. -
I really should find out my body fat %.... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_think.gif' class='bbc_emoticon' alt=':think:' /> <br />
<br />
BTW 91.1kg this morning <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
Damn. Was sure I would have gained a few hundred grams in the race to 90 ...<br />
<br />
Will be an interesting week for me as I'm tapering off the exercise in preparation for this weekend's hike to Kosciusko, so you might gain a week there. Pack is about 23 kg and we plan to cover 32km (2 nights out), though it's mostly flat. Usually after camping I put on a bit of weight but this weekend it's just me and my fitness mate from work so well go pretty hard and fairly lean.<br />
<br />
Today I went and saw the surgeon. Did an examination (ouch) and said it didn't need knife work [I] at this stage [/I]. But he did want to go back in with the big camera at a later date (pun is mine, not his) to look at a polyp he found.<br />
<br />
So for now let's just assume that it's benign and we can all get on with things.<br /> -
Weighs this morning - as mentioned, tapering down to reduce chance of injury and therefore enhance enjoyment of hike. I would usually not do weights in the morning, but figured as I was going lighter than usual I'd be OK. Rest of 60 seconds after every set.<br />
<br />
[b]Military Press [/b]- still wanted to increase weight here as its an area of weakness<br />
6 x 40kg warmup<br />
6 x 50kg - I tried to push through here but just didn't have the energy.<br />
10 x 45kg<br />
8 x 45kg<br />
Think 45kg will be the goal for now. Once I can push out 3 x 10 of those I'll nudge it up again<br />
<br />
[b]Squats[/b] - wanted to go to bench while the energy levels were up, but some guys were eyeing off the rack so I growled and protected my territory...<br />
10 x 50kg<br />
10 x 50kg<br />
10 x 50kg<br />
Concentrating on form<br />
<br />
[b]Deadlift[/b]<br />
6 x 60kg warmup<br />
10 x 80<br />
10 x 80<br />
10 x 80<br />
<br />
[b]Bench Press[/b]<br />
6 x 60kg warmup<br />
10 x 60<br />
10 x 60<br />
10 x 60 - struggled the last few reps but pushed it out. Totally knackered at this point<br />
<br />
[b]Chinups [/b]- 7, 5, 4<br />
<br />
Total time was just over 36 minutes.<br />
<br />
Pretty easy to draw the conclusion that I've got more energy for weights later in the day, after consumption of energy over a long stretch. Running I'm probably better in the morning but too lazy at the moment <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
As I've started work early, I might go home and do a 10km run on the same circuit I walked the other night. I've really been slack on the running lately and should probably get back into the pattern of waking early and hitting the road. -
Good stuff bro, you've done really well to keep things ticking during your health challenges. Hopefully things are on the improve mate. You'll be ready for full on beast mode once you are 100%
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Yeah doc days the injury will actually heal with the help of this new stuff he recommended, but the headaches it gives me are a bit off putting.<br />
<br />
In other news - I discovered at karate last night that i can actually do clap pushups! managed to get out 5 in a row.
