Let's try again...
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I'm feeling a little washed out from the codeine I took after the head explosion, but should be OK for karate tonight.<br />
<br />
I should mention that each of those sets above I aim to complete inside 10 minutes. And forgot to add my 2 x pullup (overhand) on the end of that workout (I had 10 seconds to spare in my 20 minutes). I've started doing these to give the lats a bit of a workout because I've noticed, as the fat is coming off, my barrel shaped chest is working against me in terms of getting a V-shape on the torso. The persistent fat is still hanging around a bit under my arms which isn't helping.<br />
<br />
As I mentioned on another thread, I had a bit of a mental leap doing this workout last night, in that I'm simply able to work a lot harder than I do now. To take it to the next level I'm going to start really looking to mix the exercise up, and with the charity ride out of the way, and daylight savings in full swing, I've got the opportunity to follow through.<br />
<br />
I'm going to add sprints to my program for now, which are easy to equip for and don't take a lot of time.<br />
<br />
[b]Sprint Program[/b]<br />
Equipment: Cones on a football field at 10m, 25m, 50m, 75m, 100m. Footy boots or Vibram Fivefingers.<br />
Method: Sprint to each cone in turn, increasing distance, and walking back to start line and [i]immediately[/i] into the next sprint. After the 100m ensure a three minute break for recovery and hydration.<br />
Goal(s): Leg tone, explosive speed, and general pace improvements in addition to energy burn.<br />
Timing: once a fortnight minimum, perhaps on a Saturday morning. The beauty of this workout is the time required - about the same for a 5km run overall, including getting to/from the local park and rest between sets.<br />
<br />
I'm also making it a goal to build a pair of foldaway dip bars for the garage at home so I can get into that. Great exercise that I don't do enough of.<br />
<br />
I also need to cut out the sheer level of consumption I have on weekends with the Diet Day Off. I've been a bit naughty in this regard and it isn't helping me get toward my BFP or weight goals. -
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Tonight was karate - small class so I got you ask a few more questions than normal.<br />
<br />
Got home and did Myotatics and cat vomits, followed by stretches and floats:<br />
<br />
90s + 90 rest<br />
60s + 60 rest<br />
45s + 45 rest<br />
30s + 30 rest<br />
15s + 60 rest<br />
30s + 30 rest<br />
45s + 45 rest<br />
35s was fail point for my back after that so I figured I better quit before I injured myself.<br />
<br /> -
[quote name='JK' timestamp='1350977491' post='319928']Reckon it was a tension headache mate?<br />
<br />
I got one once after working out and dam I thought my head was gonna explode. Took good few minutes before it passed and dam was horrible but never came back. Googled them and they appear fairly common[/quote]<br />
<br />
Perhaps. I have been having issues with my neck, particularly around all the bike riding. Right side had a massive kink in it the last two weeks so maybe it was trying to tell me something... -
Down the park for a kick after work, then decided to do some running:<br />
<br />
1km in 4:55<br />
Break<br />
330m in 1:30<br />
Break<br />
Sprint program - but was a soccer field and i had no cones so did 5m, 16m, 50m, 100m<br />
Then after a break, finish with hundred pushups Week 4 Day 1:<br />
Set 1: 21 ok<br />
Set 2: 25 ok<br />
Set 3: 15 ok, 6 on knees<br />
Set 4: 21 ok, with breaks at the bottom, and an extra 60s rest<br />
Set 5: 22 ok, with breaks at the bottom, 10 on knees<br />
<br />
Then smashed out 3 x 3 chins + 1 for good luck, on the soccer goal which is bloody hard to grip given its about 100mm pipe<br />
<br />
Given i was pretty fucked after running, that's not a bad effort -
I'll do some reading Kirwan and at least take preventative steps.<br />
<br />
Tonight was a bit of a mongrel set - my legs are shot from the other days' squats and lunges, followed by sprints and footy kicking last night. So I changed it around a little to leave the legs alone - no squats or lunges tonight! Tried to give myself a 10-breath rest between sets to judge my recovery time.<br />
<br />
It was still about 27C outside at 7.30pm when I started, so by the end I was sweating like crazy. Got up to 36C here today! Big bushfire season coming this summer I reckon.<br />
<br />
Circuit 1 - 10 minutes:<br />
5 x chins<br />
5 x hammer curls into 5 x bicep curls (14kg db - I really should buy some more plates)<br />
5 x bent row into 5 x deadlift into 5 x military press into 5 x shrug (42kg bb)<br />
Some little 2kg weights, held static at shoulder level just for the extra burning<br />
5 x bent flyes ( 14kg db)<br />
Neck set as usual<br />
Myotatic crunches x 10 - thought it would be interesting to put them here instead of in a dedicated ab set. Plus I didn't do abs last night at the park with my pushups.<br />
Pull up to fail (x3) to work on those lats<br />
<br />
Circuit 2 - 10 minutes<br />
5 x chins -struggled after only just making pull ups at the end of the previous set<br />
5 x bicep curls db into 5 x hammer curls db<br />
1 x bb curl @ 42kg - nearly broke myself attempting the second!<br />
5 x military press into 5 x deadlift into 5 x shrug into 5 x bent row (42kg db)<br />
5 x bent flyes<br />
Static shoulder weights again - noticed at this point that a little vein was popping up in the shoulder, which was the first time I've seen it. Cool!<br />
Neck<br />
Pull ups (1.5)<br />
Cat vomits x 10<br />
<br />
Finished it just on the 20 minute mark, as I can time the cat vomits into 20 second blocks, though I kept running short off breath 8s into each hold.<br />
<br />
Felt I hadn't really done enough, so I went for the floats again after around 2 minutes' rest.<br />
<br />
90s hold, 60s rest<br />
60s hold, 30s rest<br />
30s hold, collapse. Really need to work on my lower back strength.<br />
<br />
Early start at work tomorrow - gotta love running a change outside trading hours...<br /> -
The warmer weather is great, although not to that temp, was about 24 yesterday afternoon when I was out working out in the sunshine and certainly gives an extra element to the workout!<br />
<br />
What are cat vomits? -
[quote name='Kirwan' timestamp='1351135270' post='320510']<br />
About your headache, I had a similar experience when I started skipping, it might be what's called an exertion headache. Have a google, but there a few ways to reduce their frequency and effect. But I still get them.<br />
[/quote]<br />
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Pretty sure exertion headaches are same thing as the tension headache I was referring to as well. They sure are nasty.<br />
<br />
Did a bit of googling on them awhile back and they also appear very common when having sex. Must be something to do with heightened blood pressure etc. -
A risk I'm willing to take <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Ahh so when they get a headache beforehand it's in anticipation of our awesome performance!!?
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no no no people!!<br />
<br />
Sex is a way to CURE headaches!!!<br />
<br />
[url="http://www.thatsfit.com/2007/10/09/sex-can-cure-headaches/"]http://www.thatsfit.com/2007/10/09/sex-can-cure-headaches/[/url] -
Real common eh - read this http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/exertion_headaches_2<br />
<br />
Can assure you its a very nasty feeling. And I only got it from lifting. Would hate to be going at it with the wife and then get the feeling my head (the one above my neck) was going to explode! -
School had a working bee on tonight, and like a sap i turned up right on time, and therefore worked the longest... <br />
<br />
Anyway, it was a good workout, sweating outdoors and digging shit up, loading skips and such.<br />
<br />
Time for bacon n eggs for dinner, then early bed as i started at 4am. Tomorrow morning is a run and weigh in. Hoping to crack 95... -
[quote name='NTA' timestamp='1350679859' post='318558']<br />
<br />
Today: 95.6kg, Chest 110cm, Waist 100cm, Hips 104cm.<br />
[/quote]<br />
<br />
Decided, as I was donating plasma today, to skip the run this morning and just weigh in.<br />
<br />
Today: 94.9kg, Chest 109cm, Waist 99cm, Hips 104cm.<br />
<br />
Pretty fucking chuffed to finally crack 95, as well as getting the waist under the metre mark. I always measure it in relaxed mode - in normal circumstances it is a bit smaller. My Mum drilled into me as a kid to hold my gut in and now i don't even think about it - she did nothing about changing my diet of course... so there is a couple of inches difference, but that gap is closing which is good to see.<br />
<br />
DDO today and in combination with the plasma donation it will work out nicely to keep the weight loss on track. 5kg in 5 weeks... realistically I'll probably get about half that, but some old fashioned binge or protein dieting at the end may get me closer...<br />
