Now or never: Taking it to the next level
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Wednesday: Crossfit and cardio.
500m row + 20 pushups x 4
15 x slam balls, box jumps, burpees 25 crunches x 5 - This absolutely murdered me.
2km run
60 sec row, 60 sec rest X 5
2km run
Ab work
I hate it but I love it!!!
Thursday: Due to total sloth and incompetence on the part of my eldest spawn, I only had 35 minutes. But it turned out to be a pretty damn effective workout.
Bench press: 25, 15, 10, 8, 8
Incline bench superset with bicep curls with bar x 3
Cable crossovers superset with concentration curls x3
Dumbell bicep curls: 15, 6, 6 (22 kg)
Dips x 3Not bad considering.
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Friday: Too much hospital shit on unfortunately.
Saturday: Back and triceps. Good session. Ended with 30 burpees.
Went on the piss later that night. First time in about a year. Was sensible enough to realise my limit and resisted starting on the spirits. Was enjoyable night, but Im over it. There's just too little time for being tired and hungover on a Sunday.
Had left the car near the pub, so walked with youngest there the next day. Was a about 7km so it was a good little walk.
Another shitty day Monday.
Good shoulder session today.
Seems I have to go almost every day now or otherwise it's difficult to get through the day. It seems to have gotten to the point where the body or brain or something needs that morning kick. Otherwise I'm pretty well farked. Will just be tired, worried and depressed. Yesterday was a very good example.
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Certainly shows how big an impact it has aye - miss a session or blowout and you really feel it. Like a lack-of-exercise hangover! rather than from beersies
Totally know what you mean about a controlled bender bro, definitely get to a point of diminishing returns! Still nice to get that buzz on from time to time.
Hope you can work a bit more exercise into the mix, especially anything that doubles up with the kids sport etc.
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Crossfitting.
Routine for this is locked in so no need to repeat. There's also no need to mention that burpees are murder, but I will anyway.
Am Mr Mum at the moment but will hopefully get a session in tomorrow as well. Helps that the boys can stay home without dying these days.
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Chest and biceps. Didn't bring phone, so was very efficient. Should do that every time.
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Back and triceps. Really good.
Absolutely smashed now.
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Saturday: With wife in hospital, kind friends have been helping us out by making meals. One of these was lasagne, which I kind of went berserk on. So had to offset that and went another round of crossfit.
Hadn't done this one for ages and, as always, it's short and distructive:
50 kettlebell swings, 10 push ups, 100 step ups, 15 ball slams. Mercifully x 3.
Then did a couple of ks on the treadmill and then the old 500m x 20pu x 4 to finish off.
Rekt.
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Monday. Visited wife in hospital and was going to hit gym before picking up kids, but car died of course. Typical.
Youngest had swimming later so burned away and did a 30 minute shoulder session. Was more than enough actually. They were well smashed.
Today. Hit the local oval for some crossfit.
600m run, 10 pull ups, 10 burpees, 10 dips x 5
Rooted.
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Nice work brew!
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@Paekakboyz said in Now or never: Taking it to the next level:
Nice work brew!
Cheers mate. But wrong emoji. I'm way too much of a poosey to lift the bar over my head.
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If you squint it looks like someone kipping!
#crossfitbaby -
Bit of a dilemma yesterday. Thought son had last day of gymnastics last week but it was this week and had blown my crossfit load the previous day. Was also sore as a mofo along the back and lats. Ended up doing a 4 km row, which I find is great when the back and shoulders are aching. I then did 15 box jumps, 10 burpees, 20 situps x 5. Then did a 1km run followed by 1min row 1min rest x 5. Another km then lotsa abs.
I think today I'll just focus on arms and then combine chest and back tomorrow.
There is one crossfit exercise that I'm keen to try soon.
1 mile run
100 pullups
200 push-ups
300 air squats
1 mile runLooks nasty
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I'm scared to look at what the elite times are for that workout!
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@Paekakboyz said in Now or never: Taking it to the next level:
I'm scared to look at what the elite times are for that workout!
"Average times for this workout can range from 47 minutes to 57 minutes. Depending on whether your running route has hills, try to break 1 hour if possible. The fastest Murph times are from 40 minutes to 45 minutes."
Shit. I'm in trouble.
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Just arms today. Been ages since I had an exclusive arm day. I think I'll feel it tomorrow.
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@Rancid-Schnitzel said in Now or never: Taking it to the next level:
@Paekakboyz said in Now or never: Taking it to the next level:
I'm scared to look at what the elite times are for that workout!
"Average times for this workout can range from 47 minutes to 57 minutes. Depending on whether your running route has hills, try to break 1 hour if possible. The fastest Murph times are from 40 minutes to 45 minutes."
Shit. I'm in trouble.
ha ha
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Official time was 47:15. But a few caveats.
I'm not sure if all of my pull ups were "approved". They were all at least chest to bar I think. Anyway, the plan was 20 sets of 5 pull ups, 10 push ups and 15 squats. Absolutely hit the wall on the pull ups after 60 so just continued with the others. Managed another 20 but was gone and decided to "compensate" by doing an extra 20 push ups and 30 squats. But when I hit the treadmill for the final mile I got a stitch, a farking stitch. Ffs, haven't had one of those since school. Limped along grabbing my side for a few hundred metres but had to give up and then decided to give the last 20 pull ups a go. Managed that then was able to hammer the final 900 metres relatively stitch free.
So yeah decent time but question marks on the pull ups and whether it's permitted to stop mid-mile to finish them off.
Whatever the case, I'm absolutely farked.
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Dude the effort is evident!! You mad fucker ha ha
I don't see any issues swapping out from pull ups - esp as you added extra reps. With all that core work I'm not surprised you caught a stitch on the finishing run.
If I were a stickler I'd say you could have done the pull ups and had the last mile uninterrupted. So you bookend it with the two runs. But how can you take a shot at someone who has completed that madness.
I really hope you and @JK start a collab on mad cardio sessions!! -
Cheers mate. Still feeling rather drained.
The advantage of the stitch was that it showed me I can do all the pull ups. Until then I was going to fark them right off. The prospect of doing more was just sickening at that stage.
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Still sore as hell 2 days later. Would kill for a pool session.
But I'm strangely looking forward to doing it again.
