Let's try again...
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One week off in QLD (one 3km run, some chins, pushups, and lovin <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt='B)' /> ) and only 1kg conceded. Yay me!<br />
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Hard work starts again this week. -
Weighed in at 110.3kg this morning. Without really trying. Still trying to shake this nasal/sinus chest thing after some quack gave me fluclox for a pissy little abscess. Should have just lanced it myself <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=';)' />
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109.3 this morning
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Again, without even really trying! Just climbing the stairs at work and keeping the food intake low. Over the last few nights I've been putting together my garden shed so haven't been distracted with snacking, though I am enjoying the odd handful of M&Ms...<br />
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Diet Day Off today, so I started with some sourdough bread with butter for breakfast. Great stuff - much better for you than the white poison. -
Yep ate nearly the whole freakin 700g loaf on Saturday Bart - breakfast, lunch, and dinner. Have decided that it shall be my Saturday treat, because nutritionally, sourdough is pretty fucking good from all the research I've seen, and it carbs the shit out of me.<br />
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Weight this week has been steady below 110.5kg and seems destined to dip, even without any aerobic work this week. I've been concentrating on bodyweight exercises, including two tiny little sets of ab work every night from a new source.<br />
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Monday night was a basic weight circuit with no breaks between sets:<br />
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Chinups - aim for 5. Anything less and over hand (pullups) - minimum 1 with 90 degree hang for count of 5 on the fail<br />
Pick up the curling bar with 42.5kg on it, and crack out Military Press x 10, Bent row x 10, Deadlift x 10 with no break<br />
Pick up 13kg dumbells and do 5 x Bicep curls then 5 x Hammer curls with no break<br />
Rest 5 minutes<br />
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Then inside for 50 pushups in sets of 10-20 and abs.<br />
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For abs I'm now doing two simple exercises I got out of a book called the 4 Hour Body - mainly it was an experiment to test different parts of the book, but I've noticed the difference.:<br />
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Myotatic Crunch x 10<br />
You can find these on youtube. But I do them with a 2 second hold at the top, lower for 4 seconds, and 2 second hold with fingers brushing the floor at the bottom.<br />
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Cat Vomit x 10 - or 4 minutes total time, whichever takes longer.<br />
Also a video on this somewhere, but the one I saw the dude had wicked abs already so you barely saw his abs move <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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If I could shift some more body fat my abs might actually be visible - i can feel them under there toning up! -
And I've been doing those two ab exercises each night this week. Aiming for a three week stint to see some good results here, but like I said the body fat % will probably hide any real change <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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That is true - a 6 pack lurks beneath pretty much all bellies!! some just hide it better than others... call it modesty!<br />
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Core work is vital but I reckon that cardio/weights approach you are taking is spot on. As long as you maintain intensity you can get a mean burn in both the muscles and lungs. <br />
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Checked out both those exercises - I do the first as a chest exercise, lifting a dumbbell over the head, that stretch is really good through the chest.<br />
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lol cat vomit - seems a variation on the plank which is a nasty wee exercise, I really enjoy the static core exercises. You're shaking and it's burning but you ain't moving!<br />
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Keep up the good work mate -
I was being a bit facetious, but if I can get my bfp down to like 15% I'd be thrilled and the general definition of the abs would be present. I have no idea what it actually is but I'm guessing north of 20%.<br />
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What I like about those two ab exercises is they take a total of about 6 minutes to do - easy to fit in anywhere and I just use cushions instead of a swiss or BOSU ball. And if I throw sets of 10-20 pushups in between them, by the end I'm sweating like the time Sweaty McLardass took a sauna.<br />
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Did a walk tonight - 5.4km in 43:42 @ 7.41km/h though I have to admit I cheated an ran about half a km because I was fucking bored of walking uphill early in the piece. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
110.0kg even after 2 beers n pizza last night.<br />
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DIET DAY OFF! WOOOOO! Already into the sourdough loaf with butter and as much fkn milk as I like.<br />
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Have to say these new ab exercises are showing results - my TVAs are already well out to my rib cage and hip bones. -
welcome back big fella!
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Welcome back nick hope you can stay till the end of the RC <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Sup bro!! I hope that 3kg lost isn't from spewing over Aussies last outing ; )<br />
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Good to have you back onboard mate! Nice work on dropping below the ton... are you sure you aren't a NZ Black Cap in disguise!! -
You think any Black Cap could hit 98 as regularly as I do? <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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For the record, it was 18.4 kg in 12 months (from 115.8 in Aug 2011). Now, after a short break, now aiming for sub-90 by December 1.<br />
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Recommendation: Endomondo app for iOS or droid. Good app for the runner or cyclist especially.<br />
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Sent from my Galaxy Nexus using Tapatalk 2 -
What else? Oh yeah some PBs I got from my time with endomono app:<br />
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Cooper (12 min) - 2.54km (this was on the 3km record run below)<br />
3km - 14:17<br />
5km - 26:02 (3mi - 25:06)<br />
10km - 61:44<br />
41,256 kcal burned (but I think the weight training estimates are a bit low - 240 kcal for circuit? I think not) since March.<br />
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Other random shit since my 2011 updates:<br />- Capable of anywhere up to 8 chinups at a time - funny how they're easier when you're lighter<br />
- Two-night hike around Kosciuszko National Park (cold at night, even in Feb) carrying all my own shit. Only covered about 25km but great experience ([url="http://www.wildwalks.com/bushwalking-and-hiking-in-nsw/kosciuszko-np-south/charlottes-pass-main-range-loop-camping-at-mt-townsend.html"]http://www.wildwalks.com/bushwalking-and-hiking-in-nsw/kosciuszko-np-south/charlottes-pass-main-range-loop-camping-at-mt-townsend.html[/url])<br />
- Have restarted my long love affair with bushwalking and covered a couple of other 15-20 day walks with lighter loads. There are some great walks in the Sydney area at wildwalks.com including this one done on the weekend just past ([url="http://www.wildwalks.com/bushwalking-and-hiking-in-nsw/blue-mountains-katoomba/along-narrow-neck-to-taro-ladder.html"]http://www.wildwalks.com/bushwalking-and-hiking-in-nsw/blue-mountains-katoomba/along-narrow-neck-to-taro-ladder.html[/url])<br />
- Also camping with day walks thrown in<br />
- Preparing for a Cancer-Conquering ride here in Sydney (200km in two days on my mountain bike) which should be interesting given I'm not saddle-ready in any way and have 6 weeks left.<br />
- Have taken up karate as my son (now 8yo) was keen to do it, and have achieved the glorious rank of 9th kyu (yellow belt i.e. one level removed from gumby <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />)<br />
- Gave up rugby for 2012 but am going to play in the Sevens side for my work place at the Corporate Games. That should be fun for someone my size!<br />
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In addition to the weight, I lost 20cm off my waist, about 13cm off my hips, and an inch or two off each arm or leg.<br />
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Everyone who said I should eat less: you were absolutely right. I reckon if you add it all up, eating is about 75% of weight loss, perhaps more in some cases. My goal each day was to restrict to 8000kJ based on the nutritional panel info, and that quickly educated me into what I could and could not have. Cutting alcohol back to a very occasional glass of wine or beer on Diet Day Off also helps.<br />
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Besides that I'm pretty proud of myself for the running, and am now balancing that up with body + free weight circuits at home to give the upper body a bit of shape. I'm leery of going back to the gym to punch serious weight because I know how easy it is to forget everything in favour of just tin.<br />
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Next step is the Spring Chisel - knock off enough weight to get under 90kg for the first time since High School! I want to be able to walk around with the shirt off this summer like it ain't even a thang...
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My home circuit workout - basically repeat this, and do as many circuits as you can in 20 minutes. Where you see two or more sets on the same line it means continuous with no break. Any set of 20 can be broken up into sets of 10, but you still have to complete the count total.<br />
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5 x Chinup<br />
Shoulder and back combo - these three sets are done with no break and no release on the bar. Pick something you're comfortable with - I use a curling bar with about 42kg on it:<br />
5 x bent row + 5 x straight leg deadlift + 5 x military press (elbows facing forward, not sideways)<br />
5 x hammer curl + 5 x bicep curl<br />
Neck routine - Resistive pressure using your arms: 8 x front + 8 x back + 7 x left + 7 x right<br />
20 pushups<br />
20 squats hands joined straight at shoulder level (no other weight - form is important)<br />
20 lunges one leg (feet stationary)<br />
20 lunges other leg (feet stationary)<br />
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Once the 20 minutes is finished, do core with whatever you like of the below - but I'd recommend the myotatic crunches and cat vomits for best time to result ratio as you can knock off those two exercises in about 5 minutes with a short rest:<br />- 10 x myotatic crunches (lower 4 seconds, pause 2 seconds, raise, pause 2 seconds, repeat)<br />
- 10 x cat vomits (12 second hold, 8 second break)<br />
- Superman hold for 60+ seconds<br />
- Plank hold for 60+ seconds<br />
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If I'm still feeling any spare energy I'll hold shiko-dachi (its a wide karate stance requiring good core and leg strength), breathing deep for as long as I can, which by that stage I'll be lucky to get one minute!
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Weigh and measure complete after taking the last week or so off from caring about diet:<br />
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98.8kg which isn't too bad for a guy who just decided to eat what he wanted.<br />
Chest 114cm, Waist 104cm (gut out) and hips 108cm. Definite room for improvement there<br />
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So the Spring Chisel will be about the same things the initial weight loss was: control of eating, regular varied exercise, and achieving a few goals in the meantime. The goal is to go under 90kg and while I realise that is a pretty tough gig over the next 13 weeks (1.46kg per week) at least I'll have spring weather and (halfway through) Daylight Savings to help me. After this break, the first few kg should pretty much fall off.<br />
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One the key things is the ride to conquer cancer (PM me if you'd like to donate) which is in 6 short weeks so I need to get some bike training in smartly.<br />
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While before I was obsessed with improving my PBs for running and cycling, now the idea is just to get the calories burned while not injuring myself. I'm going to see if I can build up to 10km runs as a regular thing, and the times should take care of themselves.
