Let's try again...
-
so when I go out for my runs, the fact I run on the grass verge where possible is slowing me down??<br />
<br />
I felt bloody great after the 11km one I did on the weekend, granted there were some sections where I had no choice but to walk (beACH/ROCKS) but my final km (Road) was just over 5min for a km and I felt I coulda kept going -
Gym at work today - hadn't eaten for almost 5 hours beforehand which was probably a mistake, and was already tired from the early start at work this morning. And the late night before it (damn that woman and her salacious needs <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/man_in_love.gif' class='bbc_emoticon' alt=':man_in_love:' />)<br />
<br />
[b]Bench Press[/b]<br />
6 x 40<br />
10 x 70<br />
10 x 70<br />
8 x 70<br />
I had the trainer spot me for the last set, and got to 8 by myself, with some help on 9 and a lot of help on 10. Getting closer...<br />
<br />
[b]Squats[/b]<br />
6 x 50<br />
10 x 70<br />
10 x 70<br />
10 x 70<br />
All about technique - really getting in deep while trying to look upwards to hold form. Still feel like I'm pressing through my toes and not my heels, so maybe those toes/nose free squats are worth doing at home a couple of times a week.<br />
<br />
[b]Military Press[/b]<br />
10 x 40<br />
10 x 45<br />
10 x 45<br />
I was already warmed up from bench so screw the 6 rep warmup set. Plus I was running out of energy Astroboy style. Real struggle that last set, using my knee springs to get it up and not quite to lockout. I don't mind not reaching lockout on this as its about the shoulder muscles, not about actually lifting the weight<br />
<br />
[b]Deadlift[/b]<br />
6 x 70<br />
10 x 110<br />
10 x 110<br />
10 x 110<br />
PT told me afterwards I need to look at my technique - back is "harbour bridging" when I get fatigued. I might have to back the weights off here and get to decent form before working back up.<br />
<br />
[b]Chinup[/b]: 6, 5, 3<br />
<br />
Having not eaten for so long I was shattered after this. Protein and water thanks garcon. -
Feeling guilty about the snacking so at 2250 hours on a Friday:<br />
<br />
5 chin ups<br />
50kg x 5 military into shrug into deadlift into bent row<br />
14kg hammer curl x 5 into bicep curl x 5<br />
20 pushups<br />
5 pull ups<br />
20 squats<br />
20 lunges left then right<br />
<br />
<br />
Circuit 1: 6:07. Lot of micro tears and lactic acid from Thursday's gym session messing with my head. Two minute break<br />
Circuit 2: 6:12.<br />
<br />
That'll do tonight. Got to run tomorrow morning before weigh in if I'm a hope of sub-91 -
I was 91.3 yesterday, but after last night don't hold much hope of any major improvement, so here goes. From last week:<br />
<br />
[quote name='NTA' timestamp='1361566351' post='346273']<br />
91.1kg, Chest 107, Waist 96, Hips 101.<br />
[/quote]<br />
<br />
91.8 kg, Chest 107, Waist 95, Hips 102<br />
<br />
Meh. Time for a day off... -
Ducked into the gym at work on my way out the door. Had to make it quick, light, and skip legs, so I could get to karate on time and with legs intact.<br />
<br />
[b]Bench press[/b]<br />
6 x 40<br />
10 x 60<br />
10 x 60<br />
10 x 60<br />
<br />
[b]Military press[/b]<br />
Some rude fucker grabbed both the rack and the Smith machine so I had to grab one of the preloaded barbells and free stand. fluffybunny.<br />
10 x 40<br />
10 x 40<br />
10 x 40<br />
<br />
[b]Chin ups[/b] - 10, 6, 4<br />
<br />
[b]Dips[/b] - 6, 5, 5<br />
<br />
[b]Pull ups[/b] - 4, 3, 3<br />
<br />
Had to run at that point, scoff dinner and a protein shake, and go to karate. Was a good workout tonight - fairly warm, humid, sweaty.<br />
<br />
After I got home:<br />
<br />
Float 60s, rest 60s<br />
Float 60s, rest 60s<br />
Float 60s, rest 60s<br />
Cat vomits x 12<br />
Yoga stone and Buddha poses. My boy joined me for some of it - he's into meditation, which is weird for an 8yo kid. -
[quote name='BartMan' timestamp='1362519107' post='349598']mate, when that happens don't ask, just tell the prick, "I'll work in with you", and when he's on one machine, do your thing![/quote]<br />
<br />
Would have needed to keep adding, then removing weights. Plus I don't like the Smith. -
Run tonight - 5.06 km in 27:11 followed by a 2.02 km walk in 17:12. Should have really run the whole 7 but I'd just eaten dinner and Mrs TA had to go to the school P&F meeting so time was of the essence. My gut did not enjoy it.<br />
<br />
Got home and did some weights for 10 minutes<br />
Chins x 5<br />
Arnies @ 14 kg x 10<br />
Bent row @ 50 kg x 10<br />
Pull ups x 5<br />
Pushups x 25<br />
Rest 1 min<br />
Repeat -
[quote name='JK' timestamp='1362527460' post='349654']Hadnt thought about using smith machine for my OHP. Have always done it free standing with a barbell.<br />
<br />
So whats the weight difference - ie weight of the bar on the smith machine? Just count the plates?[/quote]<br />
<br />
Weight of the bar on our rack is standard 20 kg. Weight of the bar on the smith is listed at 15 pounds.<br />
<br />
Thing is, if you're not moving thru the vertical plane on the Smith you might be adding more resistance. -
Bike ride tonight for something different - 26.02km in 59:39. Pretty good pace for an old guy on a mountain bike <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
2:17 per km<br />
Average speed 26.17 km/h -
Official weekly weigh in tomorrow... Getting paranoid. Trying to control the eating and have a 10 km run on the schedule for this afternoon.... And maybe a 5 km tomorrow morning ... must crack 90 must crack 90 must crack 90 must crack 90 must crack 90 must crack 90 must crack 90 must crack 90 must crack 90 must crack 90
