Let's try again...

NTA

Karate tonight - for some reason it always makes me feel better. 90 minutes of just getting the mind free and worrying about nothing but the next move. 
 
Got home as a thunderstorm was in progress and took the initiative - nude up, get into the back yard in the pouring rain, and feel the power of raw, elemental nature coursing through the air around me. 
 
Weird, but uplifting.

NTA

5 km run tonight after work but BEFORE dinner - 26:49 which was awful really but at least I got to the 5 without having to take a shit or give up entirely. 
 
Busted out 5 chins and 5 pull ups when I got home because I was a bit angry about it. Would have done more but dinner was ready so i had to shower up. Well, that and I've got some black ops to play, dammit!

NTA

Boy had swimming lesson today and, as its as bit warm, I took my togs as well. Before the lesson we had a bit of a muck around - he likes me to launch him out of the water in what is effectively a medicine ball throw using a 25kg medicine ball! 
 
Anyway, while he was doing his lesson I sputtered out 20 laps of the 25m pool. Swimming is something I've never been great at, but once I got over the anaerobic hump it was OK and not so breathless. 
 
I've had a shut week for diet so not expecting much on Saturday. The back end of November had been a bit of a write off in that regard.

taniwharugby

I know the feeling mate, had a shitty week food wise, work wise and exercise wise...but things back on track now. 
 
Swimming is awesome, me and my boy go at least 1 time a fortnight, I have found I can hold my breath much longer since I have gotten fitter this year! 
 
Always try and do at least a few lengths flat out...

Red Beard

Have you always been able to run at this pace NTA or have you concentrated on it more since you have stopped playing footy? Scarily I'm finding myself becoming more cardio orientated and have less desire to lift heavy tin.

NTA

History followed by long winded self-analysis 
 
I was never into distance running RB. In high school I briefly applied myself to it when I was going for the army (2 miles in Vietnam-era boots on a dusty farm track was my training route) but never into sports really except cricket. I was a good batsman in the style of Mark Taylor or David Boon. 
 
Didn't even have the willpower to run one km when I was playing as an adult. I'd jog for a few hundred, then walk, then jog again. Playing club footy here, they're happy just to have you show up and if you jog a lap, fair enough. Prop a scrum? Doesn't master if you can't run, just walk to the next one. Not easy when you're 120ish and feel like the joints and lungs just can't take it. Which is just lack of willpower really. 
 
When i started to get interested in improving my fitness and losing weight, everything I read said: road work. I was biking* a bit, but the thing about the bike is you get long rest periods so you have to commit to a lot more time and distance to get the same work, which I didn't have. So, running. 
 
At the start I set a goal of 3 km in 20 minutes, which should be straightforward for anyone in playing shape. Struggled - jog, walk, repeat. I supplemented the running with power walking for longer distances to harden up the joints and stabilising muscles, and help burn the fat. 
 
Eventually the weight and the fitness got to a point where I was inside 20 minutes, and then it was a question of trimming time off that. Here's where the willpower kicks in - finding a limit and pushing through it, just like increasing your PB at bench, deadlift or squats. 
 
You believe it can be done, so you shut up and do it. 
 
When I started conquering the 17 minute mark regularly, I needed new challenges, so 5km became my goal. I think first time out I didn't even crack 30! That extra 2km was costing me almost as much as the first three, but again it was motivation to get better. 
 
I was running with a bloke at work for the 3 km up to three times a week, and we were pushing each other down toward 15. When I didn't have time to run at work I had established 3km and 5 km circuits in my 'hood. 
 
Once I started cracking 15 regularly on the 3 km circuit I concentrated on 5 - in fact both me and the mate at work have given up anything shorter though I've done a couple recently due to lack of form. 
 
The times started to drop here too, from being a regular 28+ to now being under 27 pretty much every time. I really need to concentrate on getting down to under 25 regularly, and the weight loss will also help with that. My mate is now approx 87 kg (was over 100) and recently cracked 23. If I lost another 5 kg I'd find it a lot easier.

I reckon the ratio of distance for running to bike is about 1:5 i.e. you need to ride 5 km to make a 1 km run. Thing is, on the bike you're not moving 5 times as fast usually, so the time for me to cover 5 km on a bike is about double what it takes to run that km.

NTA

I should also add - I love weights. Nothing pumped my ego more than benching more than my own weight when I was at uni (1RM of 110kg), or stacking 400 kg on the leg press and grunting out a set of 6. I'm secretly itching to get back into the gym once or twice a week and see what I'm capable of now I have a fitness base. But I'd have to find time around running and circuits at home. 
 
But I love being fitter. I think it is good for my immune system, does a lot of good work for my respiratory function, and helps trim my waist down to a healthy level, and most importantly, helps me lose weight. 
 
When I was doing only weights, I'd go overboard with my eating to compensate and while I was getting stronger, I wasn't actually getting any healthier. 
 
Plus when the zombies come, Rule #1: Cardio.

NTA

Anyway, now that I've droned on a bit, thought I'd better update tonight's exercise - being less than satisfied with swimming as a form of exertion, I thought I'd better do something else. Swimming is fine and those Olympians are all wicked fit, sure, but I wasn't [I]feeling[/I] it. Breathless at the end of each lap, yes, but not feeling any strain. 
 
So I mowed both the lawns and then hammered out five rounds of Funk Rogers: 7 x Frog Thrusts, 7 x Jump Squats, 7 x Jump Pull Ups, 7 Burpees with Pull up. Managed to do each round in under two minutes, with a rest minute in between. Had some time to spare at the end so did 5 chins and 10 Arnies to finish. 
 
Not going to claim my form is that great in the Funk sets, particularly frog thrusts which I've just realised I'm doing a bit wrong, but it did make me sweat a hell of a lot. He does his fourth set in just under 1:20 which frickin amazing, but then he's fit enough not to need a rest between each exercise, whereas I wheeze a fair bit.

Talisker

Having read through most of these pages last week I decided to get back in to training. I used to work as an agricultural fencing contractor and do weights on the evenings I wasn't at rugby practice, then the game on Saturdays. So I was pretty active. That all stopped a while back and I didn't change my diet - (Homer Simpson voice) DOH! 
 
The result is that I have put ten inches on my waistline in as many years, I don't give a stuff about weight, even at my fittest I was considered obese according to my BMI calculation, but then I would bet that all pro rugby players are "obese" by that calculation. 
 
Long story short, I went back to the gym. It's a boxing gym so although there are weights there, they aren't the focus of the activity. There is a pro who is getting reading for a fight in February and I was gobsmacked at his workout, at the point where I'd be on my knees hurling my ring, even back in the day, he went on to do another forty minutes of really intense stuff. I'd guess by looking at him he's a light heavyweight, so he's not one of those yippy little fuckers that jab at 400 bpm, but couldn't actually hurt anyone weighing more than a bag of potatoes. 
 
So my workout for the time being consists of the following; 
 
Warm Up - ten minutes rowing 
Cardio - seven three minute rounds heavy bag work, minute rest in between (first time I could only manage four rounds - it's knackering) 
Stand about a metre away from a wall and bounce 5kg medicine ball off the wall and catch it - 50 times straight ahead pushing from chest, turn side on and do 40 "rugby pass" bounces off each side. 
 
Weights - I've got a bit of a dodgy shoulder, so I have to be careful with bench press etc. 
bench press- one warm up set then 
3 sets 10x40kg (using two 20kg dumbbells) - this week I've added three lots of flys with 10kg dumbells 
I've got various shoulder exercises, using light weights, from my physio 
Lats machine - no idea of the weight as the numbers have rubbed off!, but the peg is about 3/4 of the way down - 3x10 
Cable pull downs with rope for triceps and then bicep curls - alternate days. 
 
I've cut way back on fat in my diet and I'm trying to keep beer for the weekend only. 
 
I've been away from training for a long time now, so I'm very much open to any advice - I'm trying to shift this fatsuit I've been wearing for a while, not muscle building - does that workout sound reasonable for this aim? 
 
Cheers

taniwharugby

[quote name='NTA' timestamp='1354185388' post='329213'] 
I should also add - I love weights. Nothing pumped my ego more than benching more than my own weight when I was at uni (1RM of 110kg), or stacking 400 kg on the leg press and grunting out a set of 6. I'm secretly itching to get back into the gym once or twice a week and see what I'm capable of now I have a fitness base. But I'd have to find time around running and circuits at home. 
 
[b]But I love being fitter. I think it is good for my immune system, does a lot of good work for my respiratory function, and helps trim my waist down to a healthy level, and most importantly, helps me lose weight.[/b] 
 
When I was doing only weights, I'd go overboard with my eating to compensate and while I was getting stronger, I wasn't actually getting any healthier. 
 
[b]Plus when the zombies come, Rule #1: Cardio.[/b] 
[/quote] 
 
Yeah being fitter (and thinner) has helped in so many ways, I no longer snore as well! Touch wood, I aint been sick for about 4 years anyway, although I did get some flu-like symptoms when we went to the UK this year, but I suspect that was the abundance of bugs floating around the air-con for 26 hours! 
 
I only 2 days of weights now, at least 1 run and a circuit day, which I guess includes some weights... 
 
And your last point, I agree, although seeing the new breed of zombie coming out, you will need to endurance of a super-athlete <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' />

Red Beard

That's bloody awesome to read NTA, TR and Talisker. I'm inspired!

NTA

[quote name='Talisker' timestamp='1354188873' post='329232']. 
 
I've been away from training for a long time now, so I'm very much open to any advice - I'm trying to shift this fatsuit I've been wearing for a while, not muscle building - does that workout sound reasonable for this aim? 
 
Cheers[/quote]

Cutting back on fat is not nearly as important as portion control and getting rid of sugar.
Achievable goals, small steps
Record everything! Waist is the main one, but chest and hips are also motivators, in addition to weight
Look to do as many real-world exercise as possible. The cable machine is great for training but chin ups, pull ups, burpees etc is where it's at. Military press is my favourite I reckon - something primal about pushing weight above your head, Conan-style
Start your own thread <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
 
 
 
 
 
[quote name='taniwharugby' timestamp='1354217092' post='329281'] 
, I agree, although seeing the new breed of zombie coming out, you will need to endurance of a super-athlete <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' />[/quote] 
 
Brad Pitt can get fucked. They took the book, ripped out all the pages, then kept the cover.

Red Beard

I don't add sugar on anything anymore after watching that Peter Fitz story on 20/20. He practically kept his normal lifestyle (abit of social sport and the odd run thrown in) but by cutting sugar alone dropped about 20kgs in next to 
No time. 
 
Portion control, no sugar, less 
Processed foods generally and planning ahead on fit pal has made all the difference for me so far. A sudden realisation of what I'm actually eating has been the major change.

NTA

So. Bit hot today at almost 40. Screw exercise. Storm might turn up, might not.

JK

[quote name='NTA' timestamp='1354228198' post='329371']

Cutting back on fat is not nearly as important as portion control and getting rid of sugar.
Achievable goals, small steps
Record everything! Waist is the main one, but chest and hips are also motivators, in addition to weight
Look to do as many real-world exercise as possible. The cable machine is great for training but chin ups, pull ups, burpees etc is where it's at. Military press is my favourite I reckon - something primal about pushing weight above your head, Conan-style
Start your own thread <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
[/quote] 
 
 
THIS is QUALITY advice. And I second all of it. 
 
Another care of Bartman is that you can't out train a bad diet. This is so dam true. When it comes to getting results its about 80% diet and 20% what you do exercise wise. The excercise bit it the fun bit though, gives many more benefits than just the obvious physical improvements.

NTA

Went for a run this morning, and kept my promise to extend distance - to 7 km from 5, overlapping part of my regular 5 km and 3 km circuits together. Time was just under 39 minutes which is around 10.1 km/h. Didn't want to aim for much more than that given the hazardous footing (rained big last night) or the humidity - was mid-20s here and heavily overcast, raining on me for the last 2 km. Don't think I could have gone much faster anyway. 
 
Got home, cooled down, showered, dumped, and here are the results: 
 
[quote name='NTA' timestamp='1353704417' post='327322'] 94.0kg, Chest 107cm, Waist 98cm, Hips 103cm.[/quote] 
 
Today: 93.0kg, Chest 107cm, Waist 97cm, Hips 103 
 
So a new low marker for weight and waist, though the bathroom scales were a bit farken mental, varying anywhere up to 300g. I took the most consistent reading.

NTA

My original plan was to do a Spring weight loss, so the results for the period 1/9 to 1/12 were 
 
Weight: 98.8 down to 93 - lost 5.8kg which is a little distorted by the fact that I'd fed well in the week before that first weigh-in. Anything around 4 is about normal for me over 3 months based on stats since Aug 2011. 
Chest: 114 down to 107 - 7cm (nearly three inches) 
Waist: 104 down to 97 - 7cm 
Hips: 108 down to 103 - 5cm 
 
I'm going to extend this sequence into December, up to the 22nd which gives me another 3 weeks to hit 90kg before the dreaded Xmas holidays and my Italian in-laws strike with a prejudice on the food stakes. 
 
I'll be aiming to do 3 x 7km a week minimum and 1-2 home gym sessions per week in addition to karate. I should also get back onto hundred pushups program as I feel it had great benefits for shaping and burn.

NTA

Morning circuit after a fairly lax diet day - pizza is bad on so many levels, but mainly the dehydration effect. Drinking plenty of water and fibre is the only answer. 
 
Chins x 5 
Bicep into hammer x 5 @ 14.25kg 
Top to bottom x 5 @ 50kg 
Arnies x 5 @ 14.25kg 
Pullups x 5 
Lunges a no go due to a fuct knee. First circuit 25 done on the left, then 10 on the right before stopping. Had to ditch squats as well... 
Pushups x 20 
Burpees x 10. The knee is a real problem at this point so won't do any more of those 
 
Circuit 1: 08:45 
Circuit 2: 05:44 - because there isn't any leg work 
 
At that point the circuitous nature of exercise seemed pretty pointless, so I did Arnies to fail (11), bent rows to fail (13), shrugs to fail (15), hammer curls to fail (10), chins to fail (4), pushups to fail (18) 
 
Hanging knee raise: prone x 10, supine x 5, then supine x 5 to finish

NTA

Went for another 7 km run tonight as it was cool and breezy. Nothing excessive, just cruising along. Finished in a tick under 39 minutes again which is something like a good base.

NTA

Another 7 km run tonight - didn't want to watch us in the final throes of the cricket. I upped the pace a little and clocked in at 38:30 which is about 10.9 km/h. I've run a half marathon in the last three days...

The Silver Fern

Let's try again...