Let's try again...
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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 />
<br />
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. -
Got up this morning and took a massive dump. Always the best thing BEFORE a run I find, especially on weigh-in day.<br />
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Then I clocked a new PB - 5 km in 25:08! Calves were still tight like mofos but I followed Eric's advice and drove the knee as often as I could. So with two good points to start the day, here is last week:<br />
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[quote name='NTA' timestamp='1352496471' post='324067'] 94.1kg, Chest 108cm, Waist 98cm, Hips 104cm<br />
[/quote]<br />
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Today: 93.4kg, Chest 107cm, Waist 98cm, Hips 103cm.<br />
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Boo-yah! First official weigh-in under 94kg. I feel like I'm in that zone when I was just starting, where everything just seemed to work, and the willpower on the eating was especially good.<br />
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I'm also starting to understand just how hard I can work without my old physical limitations, where I don't think I really did before.<br />
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Need to keep driving that right through to Christmas.<br /> -
Got onto the Funk Roberts program tonight, and did the full five sets but had to take about a minute rest between each. Form was probably shit too. Man that is tough. Finished it in 14 minutes but if I took shorter breaks (and was fit) I could probably do it in ten. Intense.<br />
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Finished with hanging leg raises. Prone grip for five, then supine. Repeat. Works my abs quite well.<br />
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Back into hundred pushups now the back has had a bit of a break. Not expecting much due to lack of practice.<br />
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Week 4 Day 2 - 90s rest standard:<br />
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Set 1: 25 ok<br />
Set 2: 29 ok with pauses at top a few times<br />
Set 3: 18 ok, 7 on knees. Back hurting there<br />
Set 4: 15 ok, 10 on knees<br />
Set 5: 10 ok, 26 on knees.<br />
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Hardly surprising given the break, but still disappointing. Decided to have a 5 minute break then do:<br />
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Chins to fail x 6<br />
Arnies to fail x 16 @ 14.25kg <br />
Bent rows to fail x 12 @ 50kg<br />
Shrugs to fail x 26 @ 50kg<br />
Deadlifts to fail x 30 @ 50kg - back hurting, grip was getting loose<br />
Bicep curls to fail x 9 per arm @ 14.25kg<br />
Pullups to fail x 4<br />
Supine hanging knee raise to fail x 8<br />
Prone hanging knee raise to fail x 4<br />
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Was a crap 24 hours in general as i had a bit of issue with some previous surgery that has flared up again and put me down in the dumps. I hate that - took a day off work but was too mopey to enjoy it. -
Given there are few places I can express this on the interweb without someone from work seeing it (and because I don't want to spam another thread plus the wife doesn't want to hear this right now), here I am: work fucking shits me. It really does get in the way of a good time.<br />
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I should be out on a road trip seeing this wide brown land, or hiking in the fucking mountains somewhere. Sleeping under the stars, seeing the lives others lead and enjoying life without all the bullshit.<br /> -
After the self pity came karate. Pretty good tonight and got a bit of a sweat on. Definitely need to go running tomorrow though as I need to work my way down toward 22 minutes for the 5km and keep burning those kJ!<br />
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Have figured out that 1 big treat meal a week is fucking with my digestive system, hence my recent flare up of the hindquarters. Think for now I'll have to moderate all intakes and smooth that shit out. Literally.<br />
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Goju - I like their philosophy and the school is very kid-friendly. I wouldn't mind trying competition but I'm still trying to get used to the balance of offense and defense. In a real fight I could use my size to overwhelm an opponent but in competition karate clean blows are what count. Losing weight has really helped my overall coordination but reading an opponent is what I need.<br />
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Run this morning: 5km in 24:43 - new PB by 25s for that distance and the first time I have cracked 25. Like it. <br />
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Need to work on maintaining form as my left foot started to hurt in the last km and the middle three km could be improved. I'm also going to try running the course backwards occasionally to see if that makes a difference - total elevation change is about +15m overall<br /> -
Circuits! All bb weights 50kg, db 14.25kg<br />
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Chins x 5<br />
Hammer x 5 into bicep curl x 5 db<br />
Top to bottom bb<br />
Arnies x 10 db<br />
Lunges x 25 per side<br />
Squats x 50<br />
Pullups x 5<br />
Burpees x 10<br />
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Circuit 1: 9 mins<br />
Circuit 2: 10 mins<br />
Circuit 3 - half reps: 7 mins<br />
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Finished with hanging knee: 5 x supine, 5 x prone.<br />
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Absolutely shagged after that and the run this morning... hot day, so sweatin like a mofo<br /> -
Stuffed my right shoulder some how. Maybe was all the work t'other night. My right glute is also feeling strained which is bad news as weigh-in is tomorrow and I'm 2 kg away from last week... Bummed. Hopefully the but comes right so I can go for a run in the morning, but the shoulder will need rest...
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Shoulder still busted so limited weight exercises available - not general soreness, just a particular range of motion:<br />
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Chins x 9<br />
Bicep db curls left x 13 right x 14 @ 14.25kg<br />
Arnies x 15 @ 14.25kg - surprising given the shoulder<br />
Deadlifts x 20 @ 50kg<br />
Shrugs x 20 @ 50kg<br />
Pull ups x 5<br />
Hanging knee raise supine x 10, prone x 6 (lost grip)<br />
Hammer curl db x 10<br />
Chins x 6<br />
Bicep db curls left x 8, right x 12<br />
Armies x 15<br />
Deadlifts x 20<br />
Shrugs x 20<br />
Pull ups x 6<br />
Hanging knee raise supine x 10, prone x 10<br />
Military press x 5 @ 50 kg to finish - testing out the shoulder which did OK.<br />
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Seems to be trying to activate the front of the shoulder is the issue when its at an angle eg pushup. Most other motion is fine.<br />
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Weigh in tomorrow... -
Slept in a bit this morning so unable to get in a run in before Mrs TA had to get Little TA #2 to dance class. Probably needed the rest more and the run is generally only worth a few hundred grams in sweat.<br />
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[quote name='NTA' timestamp='1353099911' post='325650']<br />
93.4kg, Chest 107cm, Waist 98cm, Hips 103cm.<br />
[/quote]<br />
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Today: 94.0kg, Chest 107cm, Waist 98cm, Hips 103cm.<br />
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Result is hardly surprising given the disruption with injury and illness this week. <br />
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Not too disappointed either I must say - the illness in particular was a reminder that, in this current pursuit, having massive carb meals just isn't on any more. If I'm going to gorge myself then it still has to be the right foods to keep everything in order digestively.<br /> -
ha, I weighed in this morning at 94.0kg as well, after a week of hardly any exercise, a Christmas function, been a bit unsettled sleepwise too, but not overly worried either, have my run this afternoon, I have weighed before and after a run and have lost >1kg, playing golf at Waitangi tomorrow as well which will probably knock my circuit on the head.
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[quote name='taniwharugby' timestamp='1353704852' post='327325'] have weighed before and after a run and have lost >1kg, [/quote]<br />
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First thing in the morning? Typically my Saturday run is straight after I take my morning piss. Don't even have a drink, just get out after it straight away. -
I weighed myself right before I went for a run, and then about half an hour after I got back...happened more than one time too.<br />
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I run later in the afternoon, I cant run until I have been for my daily emission, and it doesnt come until it is ready, which is not early enough for me to run. -
94.6kg before run today, after run and taking on 750ml of fluid, 94.0kg.
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I don't hydrate during the run, I have the bottle in the car, also hate carrying a water bottle!
