Fat Fighting the Red Beard way.
16/1/2011 Castres, France. 113.6 kgs @8.17pm
The time has come to time to knuckle down.
mate, don't even think about it until you hit enzed again I reckon - enjoy your time away, bring home the excess baggage, and then shed it...
[quote name='BartMan']mate, don't even think about it until you hit enzed again I reckon - enjoy your time away, bring home the excess baggage, and then shed it...[/QUOTE]
I've still been keeping up with the tin over here. Back home next week. Im sure I can manage some outdoor cardio in Dubai this weekend.
Kirwan last edited by
Best make that indoor Cardio, being the desert and all. Love Dubai, very friendly place.
[quote name='Kirwan']Best make that indoor Cardio, being the desert and all. Love Dubai, very friendly place.[/QUOTE]
Will be my first time in Dubai, really looking forward to it. Im assuming the Novatel will have some sort of gym I can indulge myself in.
A couple of goals have sprung to mind overnight:
- Initially to reduce bodyfat by 10% which would be 113.6 - 11.36 kgs. So the goal would be to hit 102.24 within 12 weeks.
- To deadlift 2.5 X my body weight within 24 weeks.
I think if I concentrate on my fitness & conditioning as opposed to fat loss I should be able to reach both goals.
3pm Weights @ C.O. Gym
Hang Cleans 5/4/3/3/3
T Bar Row 8/6/6/6
V Squat Machine 5/5
Hammer Curls 3/8
Plank (front/left/right) 3 x 3 of each position. Hold for 20 seconds.
Hanging leg raises 3/10
Hang Cleans 4x5
V Squat 12/10/8/6/6/
T Bar Row 3x8
Hammer Cruls 3/8
Back home now and in a right state. Havent slept since Dubai on Sunday morning. Let the cardio begin. Its muggier and hotter here than it was in UAE. Cant wait to run in this humidity.
the bear - bring on the bear... you'll love it.
Hang Clean 4x5
DB Row 3x10
Hammer Curls 3x8
Followed by 20 minutes of Walking/Interval running on Treadmill.
Gym Thursday 60 mins 4pm-5pm
THE BEAR: 7x7 @50kgs (3 mins between sets)
Deep Front Squat 10 sets X 5 reps @60
Chins 5 sets x 5 reps
First crack at the Bear. I fought the Bear...and the bear won. Was pissing sweat after warmup and first set. Because of front rowers lack of flexibility I struggled to do proper front squat after the clean so I did front squat again afterwards. What a workout. Will keep this one up for sure. Want to cut down rest time and perform all sets at 60.
Outdoor Strength Session
Superset 1:Overhead Tyre Throws and push return 20 metres followed by Tractor Tyre Double leg Bounds. TWO ROUNDS
Superset 2: Strainer Post Front Squat, Keg Row, Truck Tyre Drags 40m. THREE ROUNDS
One Arm Alternate Truck Trye Sled Pulls 25 metres THREE SETS
Tractor Tyre Farmers Walk 50 metres
Tractor Trye Flip, Sprint 20m, Keg Row, Sprint 20m. 5 REPS
Large Tyre Flips (in pairs) 10 REPS
Walk/Run on pavement, turf and track, up hills, through streams and along flat.
Great way to start the day!!!
Chubby13 last edited by
Whats the 'BEAR'??
Bear, meet chubby, chubby, meet the bear...
[quote name='BartMan']Bear, meet chubby, chubby, meet the bear...
The only thing that worries me about the Bear is overuse of the Rotator Cuff. 49 cleans in one session plus bringing the bar down into the back squat position from a press that many times has potential for inpingement.
My left shoulder is screwed and has been fine though the 4 sessions or so that I have done. certainly don't get too macho with the weights, and once a week at the moment is doing the job sweet.
Chubby13 last edited by
Ive done a variation of that before. Did it the first time down Tasman. They suck. Did power clean - front squat - push press - back squat - bent over row. Fun times
certainly a lung busting mental exercise, as well as the all over body bash!