Let's try again...
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Didn't get out on that run and after writing up a job application tonight (and reviewing the CV for the hundredth time) I decided to work abs before bed instead, starting with floats:<br />
<br />
Hold 120s*, relax 60s<br />
Hold 60, relax 60<br />
Hold 30, relax 30<br />
Hold 60, relax 90<br />
Hold 60, relax 30<br />
Hold 30<br />
<br />- Funny how when you're just zoning out not looking at the clock, it seems to fly past, but when you look up and see 1:45 that last 15 seconds burns like hell!<br />
<br />
After a three minute break did myotatics and cat voms. They frickin hurt after 6 minutes of float action!
- Funny how when you're just zoning out not looking at the clock, it seems to fly past, but when you look up and see 1:45 that last 15 seconds burns like hell!<br />
-
5 km run this morning in 25:35 or about 11.7 km/h. Not had fit the first morning run in a wee old while. <br />
<br />
It was bloody hard not to stay in bed, but I reckon running first thing was one of the corner stones to my initial weight loss, as opposed to running after dinner. Gets the body going.<br />
<br />
No two ways about it though - the journey to 89.9 from here is going to be at least as hard as it was from 115 to 95... -
Gym tonight - would have stayed longer if I'd know the prick from the UK wasn't going to ring on time... or at all:<br />
<br />
[b]Squats[/b]<br />
warmup 6 x 50kg<br />
10 x 70<br />
10 x 70<br />
10 x 80 - really concentrating on getting deep with these and getting the legs nearly parallel to the floor before my heels start to lift.<br />
<br />
[b]Deadlifts[/b]<br />
warmup 6 x 50kg<br />
10 x 90<br />
10 x 100<br />
10 x 100<br />
Last two sets I used alternate grip (one hand then t'other) and it seemed to help, but had to take two breaks to get my grip back in the last set. I reckon you blokes are right about straps so I'll see if I can get some from Rebel.<br />
<br />
[b]Military press[/b]<br />
warmup 6 x 40kg<br />
10 x 40 - tried 50 but didn't feel safe<br />
10 x 40<br />
10 x 40<br />
Starting to run out of energy at this stage - I tried to get in some bent row bbell but shoulders and back were goneski even for 50kg.<br />
<br />
[b]Bench press[/b]<br />
Warmup 6 x 60kg<br />
Then tried 80 and failed, so dropped back to<br />
10 x 60<br />
9 x 60<br />
7 x 60<br />
<br />
[b]Chinups [/b](with knee raise for abs and momentum) 5, 5, 4 <br />
<br />
Energy levels depleted rapidly before getting to bench where I usually don't have any problems with 60kg. Maybe my mind wasn't right. I'm finding that I go big for the first few exercises then have trouble sustaining the effort. Will have to work on that. -
An all over programme I used to follow years ago you would always be doing squats, bench, deadlift and shoulder press, but each time only one would be 100% intense and heavy, the other three exercises well within yourself - 60-80 percent and higher reps. it was good fun. Would also do one extra exercise for each bodyaprt too. Was a gridiron off season programme if I recall from IRONMAN magazine (one of those BB mags from many7 years ago at any rate.
-
Yeah that's the kind of all over workout I think I'd dig. Might give it a go next week.<br />
<br />
Went for a run this morning. Was 29C atmospheric but "real feel" in the sun was more like 32C. Clocked 5km in 28:42 which is a terrible time but it was fkn hot, 70+ humidity and my legs were stuffed from squats yesterday. -
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.
