The Silver Fern

Also only about 6 seconds off usain bolts 100m record. Thinking might give both a nudge. Either that or identify as a woman.

Been doing fuck all as have some tendonitis issues.

Just training legs, gym rides (as trails are shitty) and slowly getting back in to running.

Still fit'ish

Still doing my thing although the sudden drop in temps hasn't made swimming very pleasant! Dating a doctor now which is pretty cool. Have the exercise and lifestyle to thank for that.

@aucklandwarlord awesome mate

@Paekakboyz if you are looking for a big change, my company has some vacancies in Wellington 🙂

Well done. Wouldn’t do one of these in a million years but good on ya nonetheless.

looks like time for an update of my own too.

Kept my weight c 91kg for a long time now, which is pretty much where I wanna be, still like to lose a few more % of body fat, but I have lost over 8kg (of 11kg lost) in fat alone in the past 18 months, so thats gots to be good! My Visceral fats are low now too.

Still jamming at the gym, do a heavy week maybe once a month, but certainly not pushing for PBs or anything any more, just lifting good weights and doing alot more mobility stuff, dont do much cardio, but seem to be gettign my HR up more than enough and dont feel fatigued when I do get out for cardio activity (but I aint doing no Iron Man stuff haha)

Incorporated some golf related mobility too, although most of thoracic rotation and mobility stuff anyway, its just golf guys doing it as I try to recapture my days as a good golfer, but gee, most holes I wonder why I bother playing haha

@JK said in Fatbusting: Kirwan's log:

Sorry to hear re the ongoing issues but great to hear you are back at it mate!

It does indeed suck to get old! Injuries and issues flare up so easily! And recovery takes ages!

Well some of it was self inflicted. Me and my other brother re-created an old photo we had with our sons on our shoulders. My son is now at least six foot and pretty solid build. I pretended to smile in the photo, got him off and had pins and needles down my arms, so did something to my neck. Sigh.

Our wives were super impressed. Good photo though.

@SBW1

@Crucial said in Online Fitness Tips:

Seems to be a few posts popping up (maybe a mod would combine) but here is a shameless plug for one that dishes out a lot of practical training advice in very short snippets and happens to be my offspring.

https://www.facebook.com/performancewithjack

Obviously these are done as promos for his programme work but give an idea on his overall approach.

Nice deadlift form there !

@SBW1 This guy is one of my favourites, I like the way there are a variety of movement patterns. It makes training interesting and you are improving your skill level, this really appeals to me, plus it is fun.

@MN5 There is a guy named Matt Furey who has a really good book called Combat Conditioning, Hindu Pressups, Squats and Bridges are also called The Royal Court, and are the staple of this program. Really smart way to train.

@Rancid-Schnitzel said in MN5s muscle maintaining musings....:

@MN5 said in My Turn ... Running Down A Dream:

@voodoo said in My Turn ... Running Down A Dream:

@MajorRage said in My Turn ... Running Down A Dream:

New York marathon confirmed.

93.4 kg currently. 4 months out need to be 85. So that gives me 5 months to lose 8.5 kg.

Time for some serious graft. Will be 46 by then, so will be tough to improve times.

Damn I wish I was 93.4kg…

I might start one of these threads of my own - I have entered the Port Mac Ironman this May - just over 3 months to get into some sort of shape to get through it

I look a bit emaciated at 93kg, 100kg suits me ok these days.

I'm 69. But 5'8. This would be you at that weight

Screenshot_20230127_202010.jpg

That guy has a better tan

Something internally does genuinely feel a bit different this time. I've been dry for January, and after the first weekend, I've not struggled and quite enjoyed it. I currently see shit food and have absolutely no desire to eat it. I know there will be weak spots / weak days, but perhaps if I succumb on these days and discover just how shit shit food is then it'll kill the desire permanently.

I've always been pretty good at following a plan. Thus, I've written one out already to get me through to 16 weeks out which is around mid July. I'll have no problems following this at all. It's loosely based around previous ones with 100 press-ups / 3-400 ab exercises every day, 20-25 mins resistance bands 6 days a week, and then cardio of 2 days run / 1 day skip continuously. Running around 30-35k a week at the moment (one long one of 10+) and around 2500-3k skips. Itensity will build up a bit then back, but if I stick to this, I should be in a good state 16 weeks out (where you need to find running a 10k / 6 miles very easy).

The motivation feels like it did for the first one, which is excitement as well as genuinely trying to make a change for good. I've spent too much of my life floating between 90-95 kg, where as it would be much much healthier to be floating between 80-85kg. Yes, that is a long way to go from here, but I'm not aiming to do it in 2 months. I'm aiming to do it in 9. Very different.

Beers and wine have always been my weakness, and will continue to be so. Although I'm very very partial to Guiness 0.0. At 75 cal for a 440ml, I can have 2-3 occasionally for little calorie penalty, and zero penalty on the next days workout. Do love a glass of wine though, and as the weather warms up, it will be difficult to avoid the Sav Blanc.

Wish me luck, I'll need it!

Between the flu and the festive season, I haven't been training much this month and I feel it is starting to show.

8f6a8caf-e7f4-4d1f-9c0a-694dd54d97cf-image.png

@MajorRage get in bro

Jun 1 Push-Up Challenge Push-Up Challenge

@Crucial ...there may be some truth in that

@antipodean said in Calisthenics:

@MN5 said in Calisthenics:

@antipodean said in Calisthenics:

@MN5 impressive at only 22.

I don’t know anyone of any age who can do that.

True that - an outlier's outlier.

It’s definitely making sure I don’t miss a garage workout that’s for sure !

Inspirational stuff.

@antipodean am stoked with the one I got. $450 I think it was gave it a good clean and took the display apart and alco wiped it now the display works completely.

Far from good as new but rowing-wise does everything I want. Old model but came up good after a clean. I hate cycling and/or assault bikes so having it in home gym has been great.

Did a challenge the other night get 300m or more in one minute then thirty second break. Did eight rounds arms=cooked. Need to average under 1:40/500m

The post I saw the challenge on tagged ex league player Frank Puletua apparently his record was 42.

30 minute night run was ok, faster in zone 2 so HR recovered during the day even though work. Didn't sprint due to tight hammys.

Here's a tip for the fatter readers. I've found when both forearms show veins clearly, then I still need to lose about 11-12kg of fat from that point. I'm halfway there actually. First forearm was the left, then about 2kg lighter was the other.

@antipodean said in Diets keto/carnivore etc:

@Rancid-Schnitzel said in Diets keto/carnivore etc:

@Kid-Chocolate said in Diets keto/carnivore etc:

Ya just gotta eat a lot of ice cream. Lean into it.

alt text

Is that before or after the PEDs?

Didn't he get banned from WSM?

If he did that's some achievement. Those guys must be drugged to the eyeballs.

@taniwharugby ZMA has always been one I've noticed a big impact from too, used to take it before bed after leg day and sleep like a log! Then wake up with no soreness.

Don't really take anything these days as don't feel like I do anything to need to supplement...

I haven’t had any of these lately for health reasons.

The curse was good fun back in the day, your skin prickled and you felt like you could go and shoulder press a car, great stuff !

I think it got banned though.

@rancid-schnitzel said in Mens Health:

Ultimately it's about moderation and I'm guessing Warne still wanted to party like he was 25 rather than 52. I'm also guessing he was the type who would go on an extreme diet then bender - rinse and repeat.

It seems to me that the whole getting healthy or weight loss thing is so unnecessarily complicated. You don't need the expensive supplements or gym equipment. Eat and drink less crap and go for walks and you're already most of the way there.

Everything in moderation including moderation.

I put very little thought into what I consume but I shy away from anything overly processed to start with and and cooking is almost always 'from scratch'.

The best thing you can do food wise is learn to cook and by that I mean be able to look in the fridge/garden/pantry and throw something together without recipe. A full range of ways to put together proteins and greens and keep the carbs dialled back by portion.

Have been on a couple of 3km runs of late but otherwise not motivated. Fuck it - it's Xmas!

That said, I drove the route I'm planning to ride next year, and after nominating a couple of items for my Xmas list, I'm prepped for my bike touring aspirations.

Power needs:
https://www.anker.com/ca/products/variant/powercore-essential-20000-pd/A1281011

Luggage:

188.9 AUD Ortlieb Back Roller 20L Waterproof Classic Pannier Bag Sun Yellow/Black (Pair) Ortlieb Back Roller 20L Waterproof Classic Pannier Bag Sun Yellow/Black (Pair)

Buy Ortlieb Back Roller 20L Waterproof Classic Pannier Bag Sun Yellow-Black Pair Now at Pushys. Lowest Price, Secure Shopping and Fast Delivery from Australia's Best Online Bike Store

Now I just need to get off my fat arse and do it.

@taniwharugby said in Golfers/Tennis Elbow:

@catogrande did you not get my cheque, sent it weeks ago

If it was post marked Nigeria, you should already have my bank details by now.

@stockcar86 said in Four Hour Body Diet:

@majorrage Good stuff. Let me know if I can help out with anything

Only 3 days in and today I feel properly awful. Body is clearly not used to zero carbs at all & I can feel I have withdrawals of something (not because I'm an addict, just googled the way I'm feeling and it's right in line with carb withdrawals). Headaches, constipation, general weakness ... TMI coming up, but it's interesting when I do manage to pass something. Sounds like a brick is hitting the water ...

I quite enjoy the diet honestly, although I struggle to see how it's going to make us reduce our meat intake due to the extra protein. Decided not to drink any wine this week too to kickstart myself into it. Scales already down 1.5kg since Sunday morning, although that's all water obviously. Have only been for one run which went fine (55 mins, 10k) today I'll run again (40 mins 7k) and that will be a test. I suspect I'll really struggle having had no raw carbs since Sunday.

The book have been absolutely compelling reading though. My brain is wired similarly to his, so wanting to really understand how you change your inputs to get your outputs has really appealed to me. I've been looking for years for that long term solution to not only lose weight, but keep it off. So far, I've found this really thought provoking.

First cheat day has already been arranged, although I think mentally I'll find it difficult to fully unload. School fireworks gala followed by pub with friends Saturday evening. Will be odd to know that I can eat / drink whatever I want given I'm in diet mode. The best thing though is that we are having friends over for Sunday roast, and I can participate at 99%. A couple of glasses of red over the afternoon, no roast potatoes and I'm fully inline with the diet. And having had carbs the day before, I should be in a decent position to do a 90 minute run in the morning too.

Mentally, that's great.

Swanson Premium Triple Boron Complex 3 mg 250 Caps - Swanson®

Has anyone heard of supplementing BORON/borax, here is an article.
http://www.cytoluminator.com/cancer-photodynamic-therapy/httpwww.health-science-spirit.com borax.pdf

Firstly dissolve a lightly rounded teaspoonful (5-6 grams) of borax in 1 litre of good quality water. This is your concentrated solution, keep it out of reach of small children.
Standard dose = 1 teaspoon (5 ml) of concentrate. This has 25 to 30 mg of borax and provides about 3 mg of boron. Take 1 dose per day mixed with drink or food. If that feels right then take a second dose with another meal. If there is no specific health problem or for maintenance you may continue indefinitely with 1 or 2 doses daily. If you do have a problem, such as arthritis, osteoporosis and related conditions, cramps or spasms, stiffness due to advancing years, menopause, and also to improve low sex hormone production, increase intake to 3 or more spaced-out standard doses for several months or longer until you feel that your problem has sufficiently improved. Then drop back to 1 or 2 doses per day

this is a low dose compared to many studies which use much much higher doses to indicate reproductive harm

@mariner4life said in The rebuild of M4L and a new challenge:

@rancid-schnitzel said in The rebuild of M4L and a new challenge:

@mariner4life said in The rebuild of M4L and a new challenge:

@rancid-schnitzel said in The rebuild of M4L and a new challenge:

@mariner4life said in The rebuild of M4L and a new challenge:

well holy shit. F45 have just moved to a new phase, and with it a change in philosophy. While in the past each work out was a "whole body" type deal, with both upper and lower body components, this time they have moved to entire workouts around the upper or the lower body. much more targeted.

And after 2 legs days i am fucked. it hurts to get out of the chair

yesterday was a 12 station lower body resistance workout, lots of squats and lunges and weighted stop ups and shit (also deadlifts and abs)

Then today was an awesome 12 station cardio workout that was all fucking legs as well. Absolutely frikken cooked. Roll on beach muscles tomorrow

Gotta say, i thought F45 was all glitz no substance workouts for chicks, but its really bloody good. You can go as hard as you like, and the instructors are excellent at pushing you along. They've fucking worked me out, all they need to do is give me a target and i'll kill myself trying to make it. It's still mainly aimed at females i reckon, but the results i have seen, and continue to see, mean it's pretty decent for dudes as well.

What does the 45 stand for? Is it 45min Workouts or 45sec workouts?

45 minutes. most classes are 45 minutes long (saturdays are an hour)

timings depend on the class. sets vary from 20 seconds to 60 seconds

60 seconds of battle ropes fucking sucks

Battle ropes and sled are shocking. Look easy enough but suck the energy out of you.

And today thanks to the rotations we did a minute of sleds in to a minute of ropes.

Saturday classes are hard

Also awesome

That is farked. Feel drained just thinking about it.
Try sled, ropes then ball throws and catches against wall. That broke me.

@voodoo said in Getting serious.:

@raznomore holy shit those look amazing!!!

Thank fck they don't deliver to my area!

Would you even be able to fit them in after all the pork ?

I love pies but I’ve been extremely disciplined lately, might be time to dust the cobwebs off my fitness thread too.

@taniwharugby said in Beta alanine:

Tried some pre-workout today.

Was a bit of a tingle on my fingers and scalp at times, but nothing really, didn't feel a rush or anything as I expected.

However, did my usual workout, was keen to push weight up, and finished my usual workout, 10 mins quicker.

Just no fatigue and felt really good.

This stuff

IN2 Performance - KRUSH Pre-Workout IN2 Performance - KRUSH Pre-Workout

The time has come to KRUSH each and every single workout.In a Pre Workout Market flooded with false promises and underdosed products, the Research and Development team at IN2 Performance have completely broken the mold to deliver KRUSH a Pre Workout that ticks all the boxes with a totally...

The effects can be weird and delayed sometimes. I had “flex points” with VPA and got some new PW. Something called PRE-30. Tried it for the first time this morning. I didnt really feel much at the start although I did the pool plus land work thing without much trouble. But then felt a massive buzz as I was eating breakfast and then hit the gym 45 minutes later. Was amazing. Shame the body gets a resistance to it.

In desperate need of purchasing these sexy shorts...
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And actually debating purchasing a Peleton again as I've become pretty bike obsessed lately and now convincing myself that my standard stationary bike is not enough, it really isn't what was I thinking, I need a Peleton.
Has anyone bought one yet!?

BTW, New Zealand is beautiful, I should know I've cycled it... 🤣 Well there is one more vid, he's just added another NZ one to YouTube today. Moving on, I think I'm doing Norway next.

@voodoo oooh that is a big no no!! Very culturally inappropriate to say that to a Polish lady of good standing lolol

@pakman wishful thinking!

@NTA said in Running!:

@MajorRage said in Running!:

Jesus Christ. That's beyond ridiculous.

Earlier this year, I was really comfortable at 5:15 p/km for some good distances - up to 20k ish. On some fartlek training sessions, I'd occasionally get a sub 4:30 km but that was about it. I'd be too worried to run faster about a muscle strain.

That is a great time. ATM I'm happy with anything under 6:30 😉

I'm happy just to not run.

Fuck running.

I’ve had 3 garmin Fenix and they’ve all been good

Just got new versions, garmin make great watches

@scribe
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@Kirwan it definitely feels good when you pick up the cadence and shorten stride. My physio also told me to focus on keeping my upper body straighter, down from the shoulders, like your shoulders were on a coat hanger. Feels less like you're lumbering along and more like you're running at pace - and damn the stats that say otherwise!!!

thought I'd try black coffee this morning...

dropped under 97kg for the first time in years this morning.

Did a workout on Saturday and finished with 2 min pretty much flat out on the rowing machine...

Think this is the first time I have seen my HR go over 200...not sure if I should be worried?

Of my 40 or so activities in Nov/Dec including other rows, my ave is 138BPM and my red zone is usually 185-195

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