Fit at 41
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@Bones bro I'll pm you my address... wait, what are we measuring again??
@Paekakboyz said in Fit at 40.:
@Bones bro I'll pm you my address... wait, what are we measuring again??
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Faaaaat Cuuuuuunt! About time I picked up again on doing something about it.
So once the gym closed, Bonesetta and I decided to start getting into a good routine and doing some exercise once a day at home, apart from rest day Sunday.
So came up with something easy with KBs to begin with and that can be easily built on.
Mon/Wed/Fri - Focusing on legs, brief warm up then a set of 4, 8, 12, 8, 4 (reps):
- deadlift
- KB swing
- goblet squats
- single arm push jerk
Finishing off with doing 4 minutes of Russian twists (20 secs on, 10 sec rest). Aim is to get up to 2 sets and then up the weights.
Tues/Thurs/Sat - Focusing on upper body (KBs again) with a few mins skip warmup, then into a set of 10, 8, 6, 4, 2:- pushups
- curls
- dips
- bent over rows.
Finishing off with doing a double arm over head walk from side to side in the garden, doing 5 presses at one end and 5 triceps extensions at the other, then 4, etc. Same aim there as the lower body one. Also throwing in a rotisserie at the end now too (20 secs at the moment on each of supermans, right plank, crunches, left plank, front plank).
Anyway, first week I got fucked off at being a useless fat fluffybunny crumbling under the slightest bit of cardio pressure, so decided to up it and get my lungs back. Leg days I'm doing a couple of miles walk, UB days I'm throwing in a run - Bonesetta is coming with me on Tues/Thurs and then Sat I'm going on my own.
Feeling much fucken better! Oddly weight has been going up and up (jumped on the scales at about 94kg a couple of weeks ago when I thought I was even lighter and have hit 98kg earlier this week), but I'm not that fussed due to how I feel and I don't believe I'm eating more - healthier if anything.
Sticking to around 3km at the moment and getting through it with relative ease now, after feeling like I was poisoned on the first one 2 weeks ago. Getting through on average about 5:30/km but the big difference being no longer needing to take a few puffs on the ventolin at any stage now. Same for the workouts. Felt good today so did another run this afternoon after doing one with the other half this morning.
Measurements this weekend.
Annnnnyway, junior stuff at the mo, but getting there! Going to start doing some sprint/interval type training stuff on leg days soon too.
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Faaaaat Cuuuuuunt! About time I picked up again on doing something about it.
So once the gym closed, Bonesetta and I decided to start getting into a good routine and doing some exercise once a day at home, apart from rest day Sunday.
So came up with something easy with KBs to begin with and that can be easily built on.
Mon/Wed/Fri - Focusing on legs, brief warm up then a set of 4, 8, 12, 8, 4 (reps):
- deadlift
- KB swing
- goblet squats
- single arm push jerk
Finishing off with doing 4 minutes of Russian twists (20 secs on, 10 sec rest). Aim is to get up to 2 sets and then up the weights.
Tues/Thurs/Sat - Focusing on upper body (KBs again) with a few mins skip warmup, then into a set of 10, 8, 6, 4, 2:- pushups
- curls
- dips
- bent over rows.
Finishing off with doing a double arm over head walk from side to side in the garden, doing 5 presses at one end and 5 triceps extensions at the other, then 4, etc. Same aim there as the lower body one. Also throwing in a rotisserie at the end now too (20 secs at the moment on each of supermans, right plank, crunches, left plank, front plank).
Anyway, first week I got fucked off at being a useless fat fluffybunny crumbling under the slightest bit of cardio pressure, so decided to up it and get my lungs back. Leg days I'm doing a couple of miles walk, UB days I'm throwing in a run - Bonesetta is coming with me on Tues/Thurs and then Sat I'm going on my own.
Feeling much fucken better! Oddly weight has been going up and up (jumped on the scales at about 94kg a couple of weeks ago when I thought I was even lighter and have hit 98kg earlier this week), but I'm not that fussed due to how I feel and I don't believe I'm eating more - healthier if anything.
Sticking to around 3km at the moment and getting through it with relative ease now, after feeling like I was poisoned on the first one 2 weeks ago. Getting through on average about 5:30/km but the big difference being no longer needing to take a few puffs on the ventolin at any stage now. Same for the workouts. Felt good today so did another run this afternoon after doing one with the other half this morning.
Measurements this weekend.
Annnnnyway, junior stuff at the mo, but getting there! Going to start doing some sprint/interval type training stuff on leg days soon too.
@Bones Good on you mate. It's difficult without having that sense of imperative that going to the gym gives you. At the moment very easy to put things off till later and then realise that later has turned into another four days. I've tried to get Mrs C and Ms C No1 into a short, sharp HIIT workout but getting them to do it is like trying to herd drunken cats. This of course despite them saying "Yeah, great. What are we doing tomorrow".
So with them we're doing 30 seconds of burpees, step ups, planks. skipping. No rest periods and 5 sets of each. It's enough to get the heart rate up significantly (as long as you really go for it), without getting too much muscle fatigue.
In addition I do some KB stuff every other day. This consists of ten one minute sets. 10 reps in each set. First day cleans, then snatch, then shoulder press, then swings. Must use as heavy a weight as I can. The quicker you do the reps, the longer rest you have within your 1 minute. I have to say I am breathing out of my arse at the end of it, despite the rests.
Trying to do some running as well but I'm really suffering from "heavy legs" at the moment and I don't know why. FC probably.
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@Bones Good on you mate. It's difficult without having that sense of imperative that going to the gym gives you. At the moment very easy to put things off till later and then realise that later has turned into another four days. I've tried to get Mrs C and Ms C No1 into a short, sharp HIIT workout but getting them to do it is like trying to herd drunken cats. This of course despite them saying "Yeah, great. What are we doing tomorrow".
So with them we're doing 30 seconds of burpees, step ups, planks. skipping. No rest periods and 5 sets of each. It's enough to get the heart rate up significantly (as long as you really go for it), without getting too much muscle fatigue.
In addition I do some KB stuff every other day. This consists of ten one minute sets. 10 reps in each set. First day cleans, then snatch, then shoulder press, then swings. Must use as heavy a weight as I can. The quicker you do the reps, the longer rest you have within your 1 minute. I have to say I am breathing out of my arse at the end of it, despite the rests.
Trying to do some running as well but I'm really suffering from "heavy legs" at the moment and I don't know why. FC probably.
@Catogrande some good ideas to change it up a bit there thanks mate! I'm usually a very early morning gym goer, can't face it any other time and for some reason exercising at home seems harder! We got into a routine of aiming for 11:30am so it's a "reward" to sit down to lunch a bit later.
I hate running, but have been getting into the tunes and was initially driven by frustration. Now just driven by competing with my fat self. Only short runs anyway.
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In a similar boat in terms of missing the gym but stuck with less equipment. Would kill for a couple of KBs!
Even with some weights I reckon AMRAPs and putting some time pressure on each set is the way to go. Depending on what you were doing at the gym the following might interest you. A really good vid from one of my fav fitness guys about how to push harder with body weight stuff to keep that volume of work up.
I've been 'enjoying' picking 4-5 superset combos and running through it 3 times with 30-60sec breaks between sets. Can work really well if you pair up arms + legs, or chest + legs, etc. So you aren't just smashing legs in one superset. Very similar to what @Catogrande is inflicting on the family
But the main thing is you are moving and exercising so that's a big win bro!
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In a similar boat in terms of missing the gym but stuck with less equipment. Would kill for a couple of KBs!
Even with some weights I reckon AMRAPs and putting some time pressure on each set is the way to go. Depending on what you were doing at the gym the following might interest you. A really good vid from one of my fav fitness guys about how to push harder with body weight stuff to keep that volume of work up.
I've been 'enjoying' picking 4-5 superset combos and running through it 3 times with 30-60sec breaks between sets. Can work really well if you pair up arms + legs, or chest + legs, etc. So you aren't just smashing legs in one superset. Very similar to what @Catogrande is inflicting on the family
But the main thing is you are moving and exercising so that's a big win bro!
I would like to get the men-sahibs incorporating some KB swings into the workout but for two problems:-
- Poor form and an inability to accept guidance. This results in them constantly trying to lift the KB with their arms/shoulders, rather than the more explosive stand up/hip thrust.
- They get sore arms and shoulders.
You'd think that it might sink in but no.
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I would like to get the men-sahibs incorporating some KB swings into the workout but for two problems:-
- Poor form and an inability to accept guidance. This results in them constantly trying to lift the KB with their arms/shoulders, rather than the more explosive stand up/hip thrust.
- They get sore arms and shoulders.
You'd think that it might sink in but no.
@Catogrande I hear ya! hmm so the challenge is to make it all about the booty and hips. So they have to get the KB swing going without any arm or shoulder movement. You could try warming up with hip thrusts and some squats where you really get them to accentuate the hip and glute thrust at the top of the squat.
That should take the arms out of the equation as swings are all about your posterior chain, not the upper body. I suspect they might be trying to swing/muscle the KB too high as well? it doesn't need to go right up to your face sort of height etc - or at least not until they can achieve that ROM via their hips/glutes.
https://www.stack.com/a/proper-kettlebell-swing-form-a-step-by-step-guide#swing_mistakes
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@mariner4life said in Fit at 40.:
@JK said in Fit at 40.:
Fark I miss the gym!
yeah, me too. At least i am running again.
Yeah and if you asked me 6 months ago would i be running twice a week heading in to winter then I would have laughed it off!
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@mariner4life said in Fit at 40.:
@JK said in Fit at 40.:
Fark I miss the gym!
yeah, me too. At least i am running again.
Yeah and if you asked me 6 months ago would i be running twice a week heading in to winter then I would have laughed it off!
@JK said in Fit at 40.:
@mariner4life said in Fit at 40.:
@JK said in Fit at 40.:
Fark I miss the gym!
yeah, me too. At least i am running again.
Yeah and if you asked me 6 months ago would i be running twice a week heading in to winter then I would have laughed it off!
i'm at 3 times! it's ridiculous. April on target to be my highest km month ever
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Feeling good, was in charge for upper body today even with half a cider in me after a vid chat with some boys back home.
Little break then a run just over 3km again, pace down to 5:16 on average now and was bloody easy. Was tempted to kick on another couple of k's but the small rise at about 2.5km made me decide to quit while ahead.
2 runs tomorrow, one with Bonesetta then another on my old route later on to check progress. No workout.
Still fat.
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Feeling good, was in charge for upper body today even with half a cider in me after a vid chat with some boys back home.
Little break then a run just over 3km again, pace down to 5:16 on average now and was bloody easy. Was tempted to kick on another couple of k's but the small rise at about 2.5km made me decide to quit while ahead.
2 runs tomorrow, one with Bonesetta then another on my old route later on to check progress. No workout.
Still fat.
@Bones hey now bro. Thicc is where its at!! Especially if you can still run lol
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Sunday is "rest" day. Threw in a run and got challenged to do 5km so decided to carry on once I hit 3km and felt good.
Regretted that! Didn't help that the 4th km is a gradual climb the whole way. But got there at 5:22/km and happy to have done that little bit extra.
Started a bit too soon after those fucken beans though!
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@voodoo said in Fit at 40.:
@Bones said in Fit at 40.:
Oh yeah, did a 5km walk in the arvo too. Athlete.
Killing it
If the pool was open I probably would've gone down and done 50m I reckon.
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@voodoo said in Fit at 40.:
@Bones said in Fit at 40.:
Oh yeah, did a 5km walk in the arvo too. Athlete.
Killing it
If the pool was open I probably would've gone down and done 50m I reckon.
@Bones said in Fit at 40.:
@voodoo said in Fit at 40.:
@Bones said in Fit at 40.:
Oh yeah, did a 5km walk in the arvo too. Athlete.
Killing it
If the pool was open I probably would've gone down and done 50m I reckon.
You just had to go and ruin it by exaggerating, didn't you?
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@Bones said in Fit at 40.:
@voodoo said in Fit at 40.:
@Bones said in Fit at 40.:
Oh yeah, did a 5km walk in the arvo too. Athlete.
Killing it
If the pool was open I probably would've gone down and done 50m I reckon.
You just had to go and ruin it by exaggerating, didn't you?
