Let's try again...
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[media]
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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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[media] -
Calves are still feeling it, so tonight I just did a brief weights circuit as the back is also starting to get awkward:<br />
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Chins x 7, Arnies x 12 @ 14.25kg, Pullups x 4<br />
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Chins x 6, Arnies x 12, Pullups x 3<br />
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Chins x 6, Arnies x 12, Pullups x 3<br />
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The girl made Rocky Road for her daycare this week, so I was obliged to try some. Problem is, due to nanny stating, no nuts or other hazardous materials allowed! So it was just mushrooms and glace cherries in with the chocolate (surprised they even allowed chocolate) but it tasted good enough to pig out on three or four pieces <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /><br />
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Still I ate fairly well the rest of the day. Probably overdid the protein input though, based on the bathroom visits <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/mellow.png' class='bbc_emoticon' alt=':mellow:' /> -
[quote name='NTA' timestamp='1352367025' post='323824']<br />
I'd also like to point out at this point in time that burpees suck. I'm especially unco at the jumping bit.<br />
[/quote]<br />
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Two things helped me with these. First was being told to get the feet outside the hands on the jump up from the ground, this gets you feet read for the jump standing up without mucking around.<br />
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Second was kicking your legs out slightly before you hands to get to the ground (instead of hands down, feet out). Makes it a faster, more fluid action. -
[quote name='NTA' timestamp='1352966620' post='325251']<br />
I'll give it a go once the back is 100%, tho on that front burpees are much easier than sustained pushups<br />
[/quote]<br />
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Depends how many you do. I still wince at the AMRAP 7mins of burpees from earlier in the year. The first minute was good, the rest....not so much -
Was a bit of a nothing night as far as exercise goes. Had to mow the lawn and cook dinner so didn't get enough time to run, and with the back and calves released by the chiro, but still sore, other opportunities were limited. In the end, I decided on a set of randoms:<br />
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First three Goju kata at half pace, working on technique and muscle tension for burn<br />
First three Meibukan kata at full pace, mainly for practice<br />
The three ichi kumite sets because I can never remember them - so it proved again. <br />
Breathing exercises<br />
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Hanging overhand for ten seconds - wide grip, 90 degrees<br />
Hanging underhand for ten seconds - narrow grip, 90 degrees.<br />
10 x bent flyes @ 14.25kg<br />
Hanging knee raise (overhand grip straight arm) x 10<br />
Hanging knee raise (underhand grip at 90 degrees) 3 sets x 5<br />
Hanging knee raise (overhand grip straight arm) x 5<br />
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Edit: oh also a set of 50kg shrugs x 5, 50kg deadlifts x 5, 50 kg bent rows x 5. Forgot that earlier. -
So, big weights session. Objective is to keep going circuits until complete failure I guess... Foo fighters is on, let's go...<br />
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5 x chins<br />
5 x hammer into 5 x bicep curl @ 14.25 kg<br />
5 x military into 5 x shrug into 5 x deadlift into 5 x bent row @ 50 kg<br />
10 x Arnies @ 14.25 kg<br />
Neck set<br />
10 x lunges left then right (preserving legs for run tomorrow)<br />
20 x squats<br />
10 x burpees<br />
5 x pull ups<br />
Took just over 13 minutes - slacker! Minute rest.<br />
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Repeat 1: 9 minutes! Minute rest.<br />
Repeat 2: dropped one military press rep due to fatigue. 10 minutes<br />
Repeat 3 was basically half sets. Stuffed! 10 minutes for that one - LOTS of rest.<br />
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Though I did nail a couple of military press at the end to make up for the fail in circuit three...<br />
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Back held up pretty well. Sore as but studies show that it is apparently better to keep using your back than stop doing anything. I will continue to monitor the situation.
