Let's try again...
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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. -
Walked 5km with the boy yesterday - I would usually run or bike, but slept in a bit and decided he needed to get out of the house and away from the TV/iPod/PS3/Wii/NintendoDS. Set him the challenge of keeping up with me and also beating 1 hour for the 5km which we did - 57:30. Not bad for a kid who does nothing except sport at school and karate one night a week - he even wanted to run the last 200m to make sure we got in ahead of the hour!<br />
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I figure its my mission to make sure he doesn't turn out to be a fat little bugger like I was, without giving him a complex over it. I've got a hard job as Mrs TA buys the kids heaps of junk food (Doritos, juice poppers, chocolate frogs) and then wonders why they don't eat dinner, but I will persist.<br />
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Today I took it upon myself to make a Father's Day out of it: 50km on the mountain bike down the M7 bikeway. Some loooooong slopes to ride up there, but it was a return trip so I got to fly back down them. Completed 50km in 02:02:14 which I was pretty happy with - one break at 25km. Legs and posterior are sore, but if I'm going to ride this big unit 200km for cancer, I'd better be ready. Going to try and work my way up to 100km in a day by end of September, then taper off before the ride itself. -
Yeah cutting that junk food out would make a big impact for your kids. Or at least instilling the knowledge that Kai like that is purely for treats rather than day to day food.<br />
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Nice work on beating the time trial!! -
Yep amen to that, my four year old is struggling to grasp that skittles, lollipops and shapes ( arrrrrrrr fuck I LOVE Shapes ! ) are not actually part of a staple every day diet. Both of em are much better with their veges than I was at that age so theres hope. Cutting TV/Wii and making them play at the park or ride bikes can take a bit of persuading at times but once they are actually doing it they love it.<br />
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NTA great work on sticking to your regime pal. -
Thanks MN5 - tell you what it is hard not to be complacent now I'm under the ton tho <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> Got one of those massive Toblerones for Father's Day (4yo daughter's idea - very disappointed when it turned out to be 3 x smaller bars and not a giant one) and had a few bits tonight before the 100 pushup thing. I don't think I really needed the energy <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Got through the first three sets without issue (14,19,14) probably due to the 90 second rests for this set. Halfway thru set three (14) had to go to knees. Last set of 19 was also on knees. Get the feeling that I'm improving, but will need to repeat either week 3 or 4.
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Press-ups, like situps and pull-ups, seem to improve pretty quickly if you do them regularly - I've found even a week off or so sets you back quite a bit. I wonder if it's something about body weight exercises?? When you are lifting weight you're obviously adding that weight to whatever part of your body you are moving.<br />
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I always have this idea in my head (aka a pipe dream!) that I'll get up in the morning and bust out 2-3 sets of pressups till failure. Still waiting for it to happen though! -
5km run after work today - I've been up since 5AM, had a shit of a day at work, and still quite fatigued from the last week of riding. Still managed to run a 27:24 which, given I've not run a 5km in over a week, wasn't too bad. Severely dehydrated though and my running form in the Vibrams was compromised quite a bit.
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Week 3, Day 3 of 100 pushups program. No other exercise today as my legs are feeling it and I've got a hot date tomorrow (10th wedding anniversary today, so we're ditching the kids and hitting the CBD for nice lunch and hanging out).<br />
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Sets were 16, 21, 15, 15, 21. I got through the first four sets with full form (or so I reckon) but only got 10 out in that last set before I had to hit the knees. Chest feels OK doing it, but left tricep and my wrists are really feeling it. I reckon I'm improving, though I'm looking forward to the weekend's rest away from chest. <br />
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Tomorrow is weigh-in and measure day, followed by said day out with the wife. Hoping to weigh in under 98kg but we will see after the Pad See Eaw at dinner tonight... -
[quote name='NTA' timestamp='1346449268' post='308206']<br />
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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That was last week. Today:<br />
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97.2kg<br />
Chest 113cm, Waist 102cm, Hips 107cm.<br />
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Must have shifted a lot of fluid out of my butt cells this week! Time for a day off... -
Yesterday's day off in the city with the wife only cost me a few hundred grams. Classy restaurants have small meals, but it w-s all bloody superb. I think we got their attention by ordering the bottle of Moet & Chandon right off the bat...<br />
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Time to go sweat the alcohol off with a bike ride.
but shuffled thru...<br />