Let's try again...
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[quote name='NTA' timestamp='1355363846' post='332413']<br />
I've also been doing this now for 16 months on and off. It's getting a damn sight harder to lose weight and see reward for effort. I was really motoring when I wrote this:<br />
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But I'm just not feeling it. Hotter weather, marital issues, Christmas functions, other dipshit at work. Fucking frustrating.<br />
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I think what I'd like to do is just throw everything in the pack and go bush for a couple of nights<br />
[/quote]<br />
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Yeah I seem stuck in a loop, no matter how little or what I eat, right now, my weight isnt moving...it'll probably stick for another few weeks then all of a sudden shift.<br />
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Sure you can have a few brews and some eats, bUt I dont wanna undo all the good work of the past 12 months for a week of christmas cheer, and neither should you!<br />
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All you need do is look at that picture you posted higher up on this page, that should be enough to keep you at least partly focussed! -
I've been thinking about the wife's little rant, and listened to some loud music, and after some consideration think I have my answer:<br />
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[b]Tin[/b]<br />
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Lots of fucking tin. Mountains of that shit. I need to stop working out at home in this heat with the same old circuits, and get me to smashing some serious weights for the legs, chest, and back. Stabilisers can take care of themselves, fuck em.<br />
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There is a gym at work, I can package the fees into my salary and it'll be like $300 a year or something.<br />
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This is the answer. I know it. The running is maintenance now - I know I can do ten km in an hour, so besides City 2 Surf next August I don't need to train more than once or twice a week on it in the meantime.<br />
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It will give me the burn I want for the fat too, in much less time than the running. And I'm going for definition so this will help. Lunchtime is MADE for this.<br />
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I'll sign up tomorrow. -
Changing it up is a great idea, regardless of the reason for doing. You've come to the end of a year doing one thing, it will be mentally refreshing to have a new routine.<br />
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Sorry to hear you are having a frustrating time, it certainly makes all this exercise and healthy eating lark more difficult than it needs to be. Try to find the motivation to stick with one treat day a week for the diet, you've had your blowout now so back on the wagon. I find that if my diet goes south now I feel worse, so the old comfort eating doesn't really work now that you are healthy.<br />
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Your new comfort eating is eating clean. -
Sucks with the issues but I fully agree that you should smash some tin and focus on that. I got my personal trainer plus mega intensified training and diet right in the middle of a house sale, major mother in law issues (because of move to AUS), change of job, family bs in Australia and a good friend nearly dying. It seems stupid but it helped me switch my brain off for a certain portion of the day and focus on bettering myself physically. Without that I think I would have gone farking mad.
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[quote name='Rancid Schnitzel' timestamp='1355431687' post='332497']<br />
Sucks with the issues but I fully agree that you should smash some tin and focus on that. I got my personal trainer plus mega intensified training and diet right in the middle of a house sale, major mother in law issues (because of move to AUS), change of job, family bs in Australia and a good friend nearly dying. It seems stupid but it helped me switch my brain off for a certain portion of the day and focus on bettering myself physically. Without that I think I would have gone farking mad.<br />
[/quote]<br />
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Yep, exercising is the best for stress relief. The weights don't care what your problems are, you just have to lift them, really switches your mind off I find. -
a punch bag is a great thing to relive stresses and tensions too!
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I'm going to be hurting tomorrow - because its been years since I last did tin seriously I decided to baseline some standard exercises from my circuits at home, add a few others, then go for max on each:<br />
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500m row warmup in 1:45<br />
Bench bb: warmup 6 x 20, 6 x 60, 3 x 80<br />
Bench db: 6 x 25, 4 x 35<br />
Bent row bb: warmup 6 x 40, 4 x 70, 2 x 80<br />
Chin up: 1 x 7<br />
Deadlift: warmup 6 x 50, 8 x 90, 3 x 110<br />
Squats: warmup 6 x 50, 7 x 80, 2 x 100 - it must be said that my form is shit<br />
Incline db: 6 x 15, 10 x 25. Couldn't get the 30 up at that point!<br />
Military press: warmup 6 x 20, 8 x 40, failed 60, 2 x 50<br />
Pull up: 1 x 5<br />
Chin up: 1x 5<br />
Pull up: 1 x 4<br />
Hanging knee raise: 2 x 10<br />
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Shoulders already feel stuffed, and I'm sure legs, back and chest will follow on the morrow. <br />
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The plan from here will be to target one area each session over the next 6 weeks with weights:<br />
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Chest and arms (didn't bother base lining arms today as I didn't have time)<br />
Legs - supplement with running <br />
Back and shoulders -
Got out for a run this morning - 8 km in 44:45. Makes 50 km for December so far. Could feel the lactic acid bouncing around in the chest, back, and glutes from yesterday.<br />
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[quote name='NTA' timestamp='1354913692' post='331458']Too tired 94.5kg, Chest 107cm, Waist 97cm, Hips 102cm<br />
[/quote]<br />
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Today: 93.8 kg, Chest 107cm, Waist 97cm, Hips 102 cm.<br />
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So back in the saddle to a degree with the weight, and it will be interesting to see how the measurements change with heavy weights thrown in.<br /> -
Next weekend will be the last weigh-in until February, when I'll commence an 8-week target period for more weight loss. I'll keep the exercise and good eating up, but with the festive season upon us, and holidays in January, taking the measurements doesn't really matter. I'll keep up with the weights and running and be able to measure my fitness and strength that way, which is enough for now. It will be interesting to see what happens once I come back and get the tape measure out.<br />
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Picked up a little app called Lifting Log on the Play Store: [url="https://play.google.com/store/apps/details?id=net.kndy.liftinglog"]https://play.google....kndy.liftinglog[/url]<br />
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Simple enough - just need to remember to change the units from pounds to kilos before entering anything <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/dash2.gif' class='bbc_emoticon' alt=':Bang_Head:' /> -
As a bit of a recovery tonight (after a fairly relaxed eating day) I did some body weight stuff just to ease out a bit of the stiffness. It was going to be hundred pushups, but after the first 30 I knew I'd be pushing it to get past the third set:<br />
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30 pushups<br />
10 bench dips<br />
20 squats<br />
20 static lunges right then left<br />
20 knuckle pushups<br />
10 bench dips<br />
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Then a heap of water before bed to flush out the system. -
Just realised the baseline weight from Friday was max 80kg for bench. Oh well...<br />
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So chest and arms this morning - what I call the "standard" workout which is warm up set, basic set, then increments to max weight:<br />
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Bench press - warmup 6 x 20kg, 10 x 60kg, 5 x 80kg, 1 x 95kg<br />
Incline dbell - warmup 6 x 12.5kg, 10 x 20kg, 8 x 25kg<br />
Dips - 3 x 5<br />
Bench dbell - 6 x 20kg, 5 x 30kg<br />
Chinups - 2 x 5<br />
Hammer curl - 6 x 10kg, 6 x 15kg<br />
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Pretty happy to finally bench my own weight again - been a while and last time was at Uni around 110kg. Was a tough lift and felt like forever to get it past right angles.<br />
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For each muscle group I'll be doing "standard" as per the above, then a "power" day and a "hi rep" day in no particular order. -
Shit eating day as Christmas approaches and the snacks start appearing on desks. They've discovered my one weakness: that I'm weak...<br />
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So karate tonight, and last class of the year so they took it fairly easy. Decided it would be good to do hundred pushups when I got home to work the muscles a bit.<br />
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Week 5 Day 1 - 60 s rest standard:<br />
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Set 1: 36 OK. This is going to suck - immediately reached for 120s rest!<br />
Set 2: 40 OK. Form feels like shit though. Stopped at top of 20, 30, and every couple thereafter.<br />
Set 3: 30 OK. Just.<br />
Set 4: 24 OK. Argh.<br />
Set 5: 20 OK, 20 on knees.<br />
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So even my half arsed form broke down eventually. In amongst gym work this week is going to take some conquering.<br />
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Myotatics and cat voms to finish.<br /> -
Did a run/walk to work again today. Once again, a couple of km in I was hit with the need to defecate. Had to backtrack a little to a service station and felt bad about turning their cube into a sauna, so bought a powerade zero which probably helped hydrate me for the rest of the run.<br />
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Did 7.5km in 49 minutes - yes the pace was terrible, but so was running with a pack and trying to hold in a shit. Got to work, felt OK generally so straight to the gym for shoulders and back:<br />
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Military press: warmup 6 x 20kg, 10 x 40kg, 9 x 40kg, 7 x 40kg<br />
Bent row bb: warmup 6 x 40kg, 8 x 60kg, 10 x 60kg, 7 x 60kg - no idea where that middle set came from, just did it. Using a wide grip for this one to activate the back.<br />
Deadlift: warmup 6 x 60kg, 10 x 90kg, 8 x 100kg, 6 x 100kg - I'm having trouble maintaining my grip here but it is something to work on.<br />
Arnies: warmup 6 x 10kg, 10 x 15kg, 8 x 15kg<br />
Pullups: 4, 4, 5 - lot of effort for that last one but I took a longer break.<br />
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I think I better go eat something before I faint. I would love a sleep right now, but work is in the way of that, plus I'll be walking home this afternoon... -
Just a straight up overhand (palms face knees). I tried locking thumbs under today which helps a little but the skin of my palms gets squishy and pinched when that happens. The basic issue is forearm and finger tendon strength, which will come with time.<br />
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I've been doing a bit of reading into workout styles, and decided on the following:<br />
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Standard workout - warm up then goal of 3 x 10 for 75% of 1RM, so e.g. if I my 1RM for bench is 100kg, then I should be doing 3 x 10 at 75kg. Once I conquer that, get a new 1RM<br />
Hi rep workout - goal of 3 x 20 at 50%<br />
Heavy workout - warm up, 75% at low reps (6 or less) then jump to 90% or higher and try to push out or a new 1RM. Lots of rest here between sets. -
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THAT is the first, and last book you will EVER need to buy for weight training. Wish I had had this 25 years ago. I didn't, but I have it now, so that's good enough....<br />
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and while I'm here, the only book you'll ever need for nutrition...<br />
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THe top book we call 'the new testament', as we have the original book too (strangely enough, the old testament). It's worth getting too, but if you're only going to get one book, get workout 2...!