Let's try again...
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what are floats, another name for planks/bridges?
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Scales say 95.5. Much better, but need to get into low 94 by Saturday morning weigh-in for progress.<br />
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Have to say though, the addition of more strength training is helping to define the shape at this point. Still too much body fat of course, and want to keep my aerobic work up for proper fitness. But its nice to see some definition under all that. -
[quote name='NTA' timestamp='1352312120' post='323692']<br />
Scales say 95.5. Much better, but need to get into low 94 by Saturday morning weigh-in for progress.<br />
<br />
Have to say though, the addition of more strength training is helping to define the shape at this point. Still too much body fat of course, and want to keep my aerobic work up for proper fitness. But its nice to see some definition under all that.<br />
[/quote]<br />
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SOunds much like me, I can see some shape and definition coming into most areas except the lower abs, and I expect this is where a bit of the final few kg's I want to lose will come from. -
Those lower abs are always the last part of the fat reserves to go apparently. I've still got a bit to go on the love handles, under the arms, and on the butt before I get to that!<br />
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[quote name='JK' timestamp='1352315320' post='323696']You must be up pretty early over in Aus Nick to be posting 715am NZ time[/quote]<br />
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Yeah I have to pick up the boy from school on Thursdays and take him to swimming, so work 6am start. I only live about 8 km from the office so it works out well.<br />
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Holy. Shit. <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/ohmy.png' class='bbc_emoticon' alt=':o' /><br />
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I am both in awe and afraid of that guy.<br />
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Still, with the weather having closed in, and no time for a run as a result, it is time to get some set work in under cover of the garage:<br />
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Pullups x 5<br />
Arnies @ 14.25kg x 12<br />
Lunges: Left x 25, Right x 25<br />
Burpees x 10<br />
Bent flyes @ 14.25kg x 12<br />
<br />
Pullups x 4<br />
Static hang x 10s straight after<br />
Arnies x 12<br />
Squats x 50<br />
Burpees x 10<br />
Bent flyes x 12<br />
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Myotatics + cat voms to finish. -
those look mean!<br />
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Shame I dont have somewhere to do those pull ups like that! -
I should say TRY to do pull ups in a circuit like that!<br />
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Check out some of his other clips.<br />
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He has some great variations in there, some look a bit odd but you can see the benefit of them. -
I think I'd like to try the workout I posted up - but maybe start out at 3 reps and work my way up <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Got on the scales this morning - back to 94.8kg baby! Oh yeah!<br />
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Skipped the run as I was too tired, and figured I'd better get in the rest after two nights of hitting weights (and a little extracurricular <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> activity) but tonight will be hundred pushups, Week 4 Day 2 with 120s rests. Might figure out something else to do if I get home early enough and its not fkn raining! Watch the eating today, bust out a run tomorrow as per my norm, and we'll see if weigh-in delivers the sub-94 I'm after... -
Hundred pushups Week 4 Day 2 with 120s rest instead of 90s:<br />
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Set 1: 25 ok<br />
Set 2: 29 ok - weird 'cos I got to 20 fast but then struggled<br />
Set 3: 25 ok - slow from 13<br />
Set 4: 24 ok, 1 on knees. Argh! So close! Form wasn't great the last few...<br />
Set 5: 20 ok, 12 on knees<br />
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Finished with pullups:<br />
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X 4 - 30s rest<br />
X 3 - 30s rest<br />
X 3 - 30srest <br />
X 2 - 30s rest<br />
X 1 - 30s rest change to chins <br />
X 2 - 30s rest<br />
X 2 - 30s rest <br />
X 1 - 30s rest<br />
Hang in chin at top - 20s<br />
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phew -
Slept in until 7am, then clocked a 5km run in a tick over 26 minutes - could have done better but as I'm taking the boy hiking this afternoon I didn't want to wreck myself.<br />
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[quote name='NTA' timestamp='1351890491' post='322765']<br />
Today: 95.4kg, Chest 110cm, Waist 99cm, Hips 104cm.<br />
[/quote]<br />
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Today: 94.1kg, Chest 108cm, Waist 98cm, Hips 104cm<br />
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Didn't get under 94, but this means I'm back on track after last week's aberration. If I could go another kg per week through strict diet, I'll get down under 92kg before goal date. Then if I push on I could get under 90 by xmas. Thing is, this week the eating discipline had me with extremely low blood sugar levels, so I have to be careful about that. -
Hike went well - about 6km in to the camp site took us around three hours - the boy is only 8 and there was some pretty tough country in that, despite being a clear track. Got set up and fried some bacon - he polished off half of it- then a night time walk and a good kip. <br />
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Had been overcast all day, but when I got up for a slash around 11pm it had cleared and I spent a bit of time star gazing. Magic, despite not being that far from the 'burbs.<br />
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Woke up around 5.30, got breakfast going and a brew, then busted out of there about 7am and out the other track (~4km) to be back at the car by 10. Clear skies all the way. Proud of the lad - only had to carry his pack about half the way <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Home in time for my treat meal - a whole pizza (tiger prawns, capsicum, bbq sauce) for the bro-in-laws birthday at the local eyetie and then home to set up Windows 7 on my PC (Need it for Warfighter and Black Ops 2).<br />
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Might go a rest this arv and watch us get dished up at cricket.<br /> -
Hundred push-ups Week 4 Day 2 with standard 90s rest:<br />
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Set 1: 25 ok but the lower back isn't feeling sweet.<br />
Set 2: 29 ok but something isn't really right there. See how I go...<br />
Set 3: 25 ok. It isn't getting any worse, so extending rest to 120s from here.<br />
Set 4: 25 ok. Stretching helps - roll back and forth on the floor, knees to Chest<br />
Set 5: 21 ok, 15 on knees.<br />
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Definitely will talk to the chiro on Thursday about this. Can't do decent float times without a lower back. Feels hard up against the spine, more on the left...<br />
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Myotatics and cat voms to finish.<br />
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Mrs TA left for work too early for me to run 5km this morning, so did weights instead:<br />
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Chins x 5<br />
Hammer into bicep curl x 5<br />
Bent row x 5<br />
Deadlift x 5<br />
Shrug x 5<br />
Arnies x 10 <br />
Static lunges x 10 left then right<br />
Squats x 10<br />
Step lunges alternating x 10 per side<br />
Burpees x 10<br />
Pullups x 3 - then another three as I was unhappy with that<br />
<br />
Chins x 5<br />
Hammer into bicep curl x 5<br />
Bent row x 5<br />
Deadlift x 5<br />
Shrug x 5<br />
Arnies x 10 <br />
Static lunges x 10 left then right<br />
Squats x 10<br />
Step lunges alternating x 10 per side<br />
Burpees x 10<br />
Pullups x 5<br />
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All before breakfast. -
Karate last night. The sensei must have known I was thinking about a harder workout, because he spent the first five minutes talking about techniques to improve intensity. Gripping the floor with toes, tensing the active muscles, locking the core etc. Muscles were definitely getting a more thorough isometric working over.<br />
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Also learned a couple of handy defensive drills, and a couple of not-so-defensive drills <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' /> The sensei is former army (played hooker in the Army XV) and won a national kumite title a few years back too. When you absolutely, positively have to cripple every motherfucker in the room, accept no substitutes.<br />
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This morning I went for a run - 5km in just under 26 minutes @ 11.59km/h. Was trying out a few tips I picked up in the video below, and the speed difference was noticeable but I couldn't sustain the strain on my calves at this stage. Biggest help: drive the knee forward. Everything else falls into place after that. I thought I was front striking properly before, but now its going to be even better! Hoping to crack 25 minutes before Christmas over the 5km.<br />
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