Now or never: Taking it to the next level
-
Thank you for that image Nick. I'd be lying if it didnt have an effect.<br />
<br />
Anyway, have lost a couple of days here:<br />
<br />
Monday- Legs<br />
<br />
My PT did some kind of Mr Myagi shit on my leg last week and it obviously worked a treat. No probs with the squats, lunges or leg extensions. Still a bit of a pussy on the squats but I’m getting there. Legs successfully hammered.<br />
<br />
Today – Shoulders + calves<br />
Normally do this day with the PT but I had to cancel the session this morning. Tried it on my ownsome and went well but not as well as with the PT who forces multiple negatives. Shrugs are a nice addition and I certainly see their benefit.<br />
<br />
Calves hammered as planned. -
Da nah nah na Crossfit.<br />
<br />
50x kettlebells<br />
15x Bodyweight rows with rings<br />
10 x pushups<br />
100 x boxsteps (these are a crunt)<br />
25 x ski simulator<br />
<br />
Did it in a time of 12min35sec which is ok I think. The major problem for me with this is controlling the breathing. I have to get it out of my head that I'm on the verge of a major asthma attack. Also did this by myself which I'm a wee bit proud about but it certainly helps having someone to count the reps and crack the whip. Thank god thats over until next week. -
Rocked up today thinking it would be a good old fashioned chest and guns smashing session. But noooooo, the Pocket Terrorist had other ideas. Apparently my upper and lower pecs arent good enough so I was ordered to hammer them and it hurt, alot.<br />
<br />
Started with my favourite crossfit:<br />
300 metre row + 30 pushups x 5<br />
Then what seemed like 10,000 high incline bench presses on the smith machine.<br />
Then not quite as many decline presses.<br />
Then 3 sets of I can’t remember for the bench press.<br />
Then 15 pushups.<br />
<br />
Was farked by that stage but wanted to train guns. PT gave me two options: elliptical machine for 15 minutes or guns but with 100 pushups at the end. No way in hell I was going to go for the gåy machine so I stupidly chose guns.<br />
<br />
Concentration curls 15 x 15 x15 with 30 seconds inbetween<br />
Those rope flex thingies 15 x 6 x 6 x 6.<br />
<br />
Then the pushups. The first 25 or so were ok but then I hit a farking great brick wall. Eventually ground out 100 after what seemed an eternity.<br />
<br />
I’m certainly getting my money’s worth here. Will be sore tommorrow. -
[quote name='Rancid Schnitzel' timestamp='1351148128' post='320543']<br />
Thats some very sound advice. Yep, theres no point in taking a breather, It just makes it worse. I'm now over the shock phase so I think I might start enjoying these if thats possible. How many of these do you do a week btw?<br />
[/quote]<br />
<br />
On a light week, three times. Normally do four, and very rarely five. It drops down to three if I have a niggle (not that often) or if my schedule gets in the way (more often than I would like).<br />
<br />
Took a while to be able to recover properly to get up to 4/5 a week though. I remember when i started it was once a week and three other cardio things (bike, run or row) and I was still sore five days later. Then I upped it to two, then three, etc. (Just looked at my records, and it took three weeks to get it up to two a week, and a few months to get it regular at three. I was in a bad way fitness wise though) -
[quote name='Kirwan' timestamp='1351803779' post='322561']<br />
On a light week, three times. Normally do four, and very rarely five. It drops down to three if I have a niggle (not that often) or if my schedule gets in the way (more often than I would like).<br />
<br />
Took a while to be able to recover properly to get up to 4/5 a week though. I remember when i started it was once a week and three other cardio things (bike, run or row) and I was still sore five days later. Then I upped it to two, then three, etc. (Just looked at my records, and it took three weeks to get it up to two a week, and a few months to get it regular at three. I was in a bad way fitness wise though)<br />
[/quote]<br />
<br />
Yeah I guess it helps to ease into it and its great you've been able to continue. I think once or maybe twice a week is enough for me with weights on four other days. Its terrific training but not something I look forward to each week. -
Back and triceps today:<br />
<br />
Deadlifts, rows, lat pulldowns, rope extensions, skulls etc etc.<br />
<br />
Good workout but drags on a bit this one. Really getting into the deadlifts now.<br />
<br />
Have been informed by PT that I have to eat more, or specifically 6 eggs per day (1 with yoke). Chicken farmers must love bodybuilders.<br />
<br />
Treat day tommorrow and I have my sights set on Burger King. -
Saturday: Cheat day<br />
<br />
Really made the most of it this time. Didnt go the full NTA but certainly could have.<br />
<br />
Big King meal at Burger King then spicy chilli doritos, large kitkat, packet of Skittles and two timtams.<br />
<br />
Once again felt a wee bit light headed but fine in the guts.<br />
<br />
Went out that night for the first time in ages. First 2 beers went straight to the head. Limited myself to 6 half litres and that was more than enough. Smashed a packet of chips on the way home which I am a bit pissed off about. OK next morning but I think my major beer drinkings days are coming to an end. -
Monday: Legs and abs<br />
<br />
Squats, lunges, extensions.<br />
<br />
Really good. No pain at all. Taking these more carefully than the other exercises but appears to be effective if the throbbing in my legs is anything to go by. -
Back to the Petit Tyrant today. Was up for shoulders and calves but nooooo she had other ideas. Delts and hammies today which included a five minute static squat. That was probably one of the toughest things ive ever done. Fark that was a killer. <br />
<br />
Should have done -
Bloody iPhone<br />
<br />
....have got myself a PT years ago. -
Static squats are tough, anything where you have to hold a bloody position like that is torture <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
-
[quote name='Kirwan' timestamp='1352244618' post='323409']<br />
Static squats are tough, anything where you have to hold a bloody position like that is torture <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
[/quote]<br />
<br />
Yeah it was pure torture. The PT was also making sure I wasnt cheating and kept pushing my hips down or forcing me to get the heels back. After that planking should be a piece of piss.<br />
<br />
Crossfit today. Went ok but really need a training buddy for this. Not getting the breathing right.<br />
<br />
PT again tommorrow. God knows whats in store....... -
Wasnt PT that day. Luckily figured that out before I got my årse out of bed at 5:30. Anyway Thursday was:<br />
<br />
Chest and Biceps<br />
<br />
Had a spotter for the bench press this time which makes a huge difference. I'm fairly new to the BP having always used the Smith machine (another example of my pussiness). Love the roll the wrists technique I picked up from the PT. Allows more power and flow.<br />
<br />
This bicep workout is easily the best I've ever done. Smashes them every time. Another really good tip for a short åss like myself is to do concentration curls without sitting down. -
Friday. Pterodactyl Terminator again today and as usual she did her very best to kill me.<br />
<br />
Started up with crossfit.<br />
<br />
20kg kettlebell x 30<br />
15kg medicine ball x 15<br />
10 climb ups (plank position then moving each leg like a frog)<br />
50 sit ups (not crunches the proper ones without the help of the legs)<br />
5 hanging tricep dips on that rope thing<br />
<br />
[b]x 5[/b]<br />
<br />
With the help of the PT I really nailed this one but fark they don't really get any easier.<br />
<br />
We then proceeded to a variety of tricep exercises (one heavy then one light).<br />
<br />
Destroyed once more. -
End of week 4.<br />
<br />
Was a pretty tough week due to extremely disturbed sleep caused by my youngest gremlin. He comes in every night now and uses me as some kind of punching/kicking bag. My nuts also get caught in the crossfire. Might sleep on the couch tonight. Really need a good nights sleep.<br />
<br />
Diet has been pretty easy this week and I don't really crave anything else unless its shoved in my face. My boys had raviolli bolognese the other night which I could have hammered in an instant.<br />
<br />
Bit sore so plenty of swimming this weekend. -
[quote name='NTA' timestamp='1352510387' post='324088']<br />
Best part about them getting their own full sized bed is you can do a straight swap. We bought the kids quality mattresses when they got single beds, and I've never regretted it.<br />
[/quote]<br />
<br />
Yeah its ok with my eldest. He has a huge bed. But my youngest still has a kids bed. We're moving to Aus in January so we havent upgraded for him yet. Still, it would be nice to sleep in my own bed for just one night without being invaded. -
Weekend and cheat meal.<br />
<br />
Went Macdonalds this time which I think was a big mistake. Was still tasting that shit when I went to bed.What the fark do they put in those burgers.<br />
<br />
We were staying at a hotel this weekend and what amazes me is how farking difficult it is to find a place that sells proper clean food. Obviously thats the market but a smallish chicken salad isnt the same as chicken breast with sweet potatoes.<br />
<br />
Hotel had a swimming pool so plenty of that with the boys. There was also a weights room and my 7 year old was super keen to start lifting. Hopefully thats a good sign for things to come and also shows how important it is to be a good role model. Would be interesting to know what the recommended age is for starting weights. I'd imagine it must be over 12 or something like that.
