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

Screenshot_20191230-154745_Suunto.jpg

@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.

@Crucial yep, that works for me 👍

I'm set up and on, but not super active. I kind of enjoy it, but also find it a little gimmicky. Quote like the workouts, they really keep you honest.

Have been contemplating trying our TrainerRoad also.

Bench
warmups
115x5x2 sets 105x5 100x5x3 sets 90x5x3 sets

pretty warm,gonna have to get chalk as my hands were slipping.

@Paekakboyz once I remember where I put it down in 2016....

@SammyC fuck that's cool

also fuck that guy

Go to the park. Use your sons as weights.

This will get you jacked.

Guaranteed.

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!!!

@Crucial I had forgotten about this, then it popped up on my FB feed and remembered you had mentioned it. 👍

‎All Blacks Podcast: Episode 26: Dr Nic Gill on Apple Podcasts ‎All Blacks Podcast: Episode 26: Dr Nic Gill on Apple Podcasts

‎Show All Blacks Podcast, Ep Episode 26: Dr Nic Gill - 12 Feb 2019

@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.

@paekakboyz let me know when u do I haven't watched it in aus either

How’s it working out for you?

Love this video

Arthur Boorman's Success Story | DDP Yoga Arthur Boorman's Success Story | DDP Yoga

Arthur was told he would never walk unassisted. With DDP Yoga, this disabled veteran learned to run again. This is his success story.

@crucial BeatsX have improved, but aPple paid billions for a company that was entirely marketing based. The soundstage from their headphones was dreadful and they even went to the lengths of putting extra metal into them so they "felt quality".

Even now their drive size is nothing to write home about, but they don't overemphasise bass liked they used to.

My most abiding memory of BPP is him being on the end of this move.

Say what you want about wrestling being fake, this is fucken God like strength from Goldberg....

I have to admit not doing anything more than skim some of it. I am always sceptical about such "studies" that come out looking ideological. I have also skimmed a contrary viewpoint - https://sciencebasedmedicine.org/the-china-study-revisited/

A good example from this is the following from the poorly named Denise Minger:

The data do show that cholesterol is positively associated with various cancers, that cholesterol is positively associated with animal protein, and that cholesterol is negatively associated with plant protein. So by indirect deduction they assume that animal protein is associated with cancers and that reducing intake is protective. But if you compare animal protein intake directly with cancer, there are as many negative correlations as positive, and not one of those correlations reaches a level of statistical significance. Comparing dietary plant protein to various types of cancer, there are many more positive correlations and one of them does show strong statistical significance. The variable “death from all cancers” is four times as strongly associated with plant protein as with animal protein. And Campbell fails to mention an important confounder: cholesterol is higher in geographic areas with a higher incidence of schistosomiasis and hepatitis B infection, both risk factors for cancer.

Please note I make no assertions that either viewpoint is correct, just that there is always seemingly "proof" from the other side of things.

Training isn't going as well as I hoped due to work.

In saying that, this week I have been getting up at 0430 to be at gym by 5 so I can slot it in before I start work.

Have tried to go after work but usually feeding up takes over on the farm.

I have a year from now so not panicking but not as advances as I wish I was.