Finisher was nasty. First 4 mins ok - smashed thru the push-ups unbroken and then had about 25 seconds recovery before next minute starting. Then it got pretty dark and was breaking push-ups in to 10/10, 10/7/3, 10/6/4, 8/6/6 etc just to get them done. Mountain climbers were never such a challenge and even in last few sets had about 10secs to spare.
Started the morning with some Sonny Liston kick jump squat type things.
3 x 15 of them, great to get the legs absolutely burning if you do them right. Also did sets of chins at the shitty hotel gym, 2 x 12 then 1 x 10 as it’s been a few weeks. Made sure the ROM was decent on these. Right elbow still giving me grief, not sure if the Deep Heat is genuinely helping or if it’s a placebo ?
Absolutely brutal period of work recently. Too much coffee and not enough sleep but training and diet (other than coffee) on point. Back in the day I would have sacrificed the training but not any more. Would be a wreck without that. Also managed 3rd week without treat meal. Going OK actually. Definitely feel much better on Sundays. Most important thing is to stay full and not starve. Added loads of cauliflower and broccoli which helps. Protein cake (or rather mash) is also more satisfying than a simple shake.
Reckon it has been good long term. I may have deserved the cheat days but they were absolutely ridiculous.
Managed to shed a lousy 1.2kg which isn't really bad considering the amount of beer / wine / meat consumed. But it still leaves me around 3.5kg short of where I want to be in 5 weeks. This will be tough, and honestly, not possible. I have to maintain a certain level of intake to cover all the running I do without losing too much energy. Although the reality is that I need to do more fat-burning in my running by slowing down. But I hate running slow (well, it's all relative). 5:41 per km is 4 hour marathon pace, and thats what I generally try and run at. Anyway, 4.5 weeks to go now so it is what it is. Diet has been commenced. No booze, no sugar (outside running gels), limited carbs, lots of eggs/egg whites and colossal levels of fruit & veg. The arse gas in the Rage household is off the scale.
Running. Hell yeah, what an August. 23 runs for a whopping 285km run. Beats my previous record mark of 234 by 51k. So that leaves me tracking at 1680k for the year (more than last years record year already) with 4 months to go. The program has me running another 240 odd km in September. Yowser. Really cautious about injuries, truly my biggest fear now. The running socks provide a good amount of support - both mentally and physically. Longest training run coming up on Friday, a mere 34km. My long runs have been really up and down.
First one of 24km went ok, perhaps a bit harder on me than I'd have liked. We then went camping the next week, so subsequently the next weekends one was awful. 27k which I really struggled with. Slow, really high HR and lots of time in training zone 5. Also took me a long time to recover. Went out that evening and was still fully exhausted. Luckily, things improved after that with the next one of 25k relatively easy, with a sub 150 HR. Then last week was 31k which I arguably found easiest of them all. So very encouraging. This Friday's 34k though will sort out the men from the boys. Thats right on the cusp, if not over, hitting the wall territory, so I do expect to struggle a bit.
Next update post marathon on October 3rd.
You generally can't outtrain a shit diet but with those running stats you must be eating for 5!
I'm not really a massive eater, but I do find since WFH I do tend to snack a lot. But August problem was the beer. I had two 3-day holidays with far too much boozing going on to reverse any gains.
Having said that, I've weighed in this week consistently around 0.7kg lower than my first one. So I'm more like 2kg lost, which seems about right to me. Ran 34k this morning (went ok, bit slower than wanted, but only had mini wall at the 30k mark) and ditched another 2kg doing that, so I could cheat and argue I lost 4kg ...
Oof, bit of an unwanted hiatus. But I managed a workout at the gym near work. Holy shit my hammies were singing after the first set of squats. It was soooo good to move some weight. Had missed the post-work buzz! totally worth the incoming soreness 🙂
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
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
That is farked. Feel drained just thinking about it.
Try sled, ropes then ball throws and catches against wall. That broke me.
last week I did 10 hill repeats, felt good but DOMS for 4 days haha. Achilles seems mostly better.
@rancid-schnitzel you can also use the pull-up bar for practicing shoulder stretches with hands together, or single arm focusing on lengthening the reach phase. Do it actively as part of the workout, or since it's too cold now, as an additional 10 minute stretching workout after the swim (with a sweater on).
I swam every day this week focusing on technique, then did pull ups and a small swim today. 15/10/9/8 pull ups. Felt tired at the start of the pull ups, no real power, so pleased to maintain good numbers. Didn't overdo it so no obvious strains so far.
My swim times were looking good before today, but the pull ups definitely slow my speed. A day off tomorrow.
I picked up a silicon cap today instead of the usual fabric one. The new cap let me feel the flow of the water as I focused on keeping the head down...for improved body alignment. I am also trying to lengthen my reach. ..hard due to bad flexibility. Speed was still good, but I was able to drop my strokes per length down to 15/16 from usual 21....really pleased, surprised about that.
Here's a decent article about it, sounds like 14-16 is the correct range, I'll have to go and get a tape measure sometime to be exact. https://www.usms.org/fitness-and-training/articles-and-videos/articles/how-many-strokes-should-you-be-taking
I will try this drill next time:
8 x 50 @1:10 (Long course)
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...
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.
If you’re ever in doubt stock up on those musashi protein bars. 45 grams of the shit and they actually taste ok too. Salted caramel or cookies and cream are my favourite. I used to pay 5.99 per bar at the servo til I realised they’re only 3.99 at New World, I buy about ten at a time while out shopping, great value.
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 😉
So whole bodybuilding thing fell by the way side. Gym closed obviously so got a few weights at home but have changed tack for the time being.
Misses is doing the running program from the book unbreakable runner (meant to be a half marathon) premise is high intensity repeats.
3 trainings a week so far been 8-10x200m one day, 3-4x800m another then 5-7km run on the weekend. Obviously varies but has been ok so far. Factors in a HIIT type crossfity workout 2-3 times per week.
Been doing10k steps every morning and pilates 2-3 times per week.
Weight has stayed the same which is good now that easter is over I should start to drop some kgs and get to some low figures I haven't seen in years.! Hope all are well. This forum doesn't get my attention with no sport.
@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!!!
@geebee 33y/o 110 ish and 189cm. I think my lifts would be a bit more impressive at sub 100kg
but has been awesome improvement and shows what good programming can do to push yourself.
Update as ive been MIA.
Have been ho hum on frequency averaging 3 times per week. Have been following as best as possible the bench sessions. Deadlift and squats I have been doing 5/8/ or 10 reps for 4-5 sets for the last few weeks rather than following the program. Squats have been between 120-140kg range and deadlifts 150-180kg. Did a couple of singles at 200kg for DL the other day to make sure I hadn't lost all my strength.
Its testing week this week. Got a 2.5kg improvement which finally got me to 140kg.
Probably wont give DL and squats a go.
Around Oct went away for a week so didnt train. Got back got sick for another week then was weak the following week and didn't lift heavy so basically had 3 weeks off and lost a lot of the foundation from the first few weeks so have been focused more on higher rep ranges.
Have been tossing up changing it up next year and still lifting heavy but may be working towards a body building competition with 9-12 months prep.
7.5kg!! That is primo bro - and even cooler to hear you are working out how to fit the fasting in alongside quality of life. That's the biggest hurdle, if it sucks all the time you just make it so hard to become a habit.
I've mentioned it before but my snacking has dropped to zero with fasting. I eat dinner, and now try and eat it earlier, then it's easy to say no to snacks. I am loving having my 13 hour fast ending around 7.30-8am as I can easily push through to 9am or 10am and get those extra hours. It feels like hitting a bonus round and is really satisfying. Then I eat a sausage roll and feel even better ha ha
Some gym work would be a great addition, but as the weight loss is going great guns it'd be more useful for stress management, and to build more muscle so you're consuming more calories to maintain.
Fast, eat less or near a calorie deficit, work out/build muscle. WIN!!!
Monday Weigh in.
Weight 78.9 (Down 0.3Kg, 4.1kg since start )
Bodyfat 21.5% (Down 0.2%)
Nothing to mention knee still fucked when I bend it in odd ways so trying not to do that too much. Don't feel like its holding me back much anyway
34.4Km this week, but again only 3 runs. Managed a 17k on the weekend so that was nice. But need to get that 4th day in somehow to keep the wheels turning. Going to be hard this week as I am off to the Cricket on the weekend so need to work hard during the week. Over all the pace is okay. Will try and do a speed work out this week. If I am going to ditch the club I need to be disciplined in these kind of workouts.
Was doing awesome all week then decided that we would have a family cheat day on the Saturday. Was middle ones school show then a fair at the school afterwards. Didn't go crazy. But its the first bread and sugar I have had in a while and the body rebelled badly the next two days messing up my progress. Still 0.3Kg is not to be sneezed at.
Weird one this week. I have felt pretty good but the misses says I have been very quiet and a bit hard on the kids. Got a boys weekend this week so can recharge a bit. Had a great time at the weekend with the kids at the school fair.
My only claim to fame rugby story is the one where I kicked the winning conversion against the Houses of Lords and Commons in 2003
I was robbed of a hat-trick against them at Rugby School in 2015.
Finally decided to actually do all the physio I was instructed to do and my abductor is a million times better. Some genuine strength coming back into the leg and ability to accelerate is slowly improving.
Started general running again for the first time in over a decade and 5km time is now not humiliating. Weight is back down to 91kg, waist 92cm and decreasing. Starting to actually look like I exercise.
@taniwharugby I'm a big fan of hill sprints, better yet stair based. It teaches you to bound when you know you're aiming to take a set multiple of stairs at a time. The result is an emphasis on high knee lift and explosiveness through the glute chain so you can bound. Anecdotally it made a big difference to my 20-40m efforts.