Let's try again...
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<p>As per my post in Kea's thread:</p>
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<div><p></p><blockquote class="ipsBlockquote">Shifting Weight. Search 4 Hurt guy got this workout from Richmond Tigers AFL club. Clock is 20 minutes. No defined rests except to mark progress and starting with sets of 5.</blockquote></div>
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<div>So 5 pull ups body weight then 5 push press with a set weight. Once you fail doing 5, go to 4 of each, then 3, 2 etcAdd up the total weight at the end </div>
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<p>Finally got around to it tonight after dinner:</p>
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<p>5 reps of each x 5 = 25</p>
<p>4 reps of each x 7 = 28</p>
<p>3 reps of each x 4 = 12</p>
<p>Total = 65 reps</p>
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<p>Hopped on the scales afterwards in the clothes I worked out in - 94.5kg so rounded down to account for fluid taken in over the average course of the workout.</p>
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<p>Weight = 94 body + 50 bar = 144kg</p>
<p>Total weight = 144 kg x 65 reps = 9360kg</p>
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<p>I'm stoked with that, given I've been sick and done very little muscle work lately. Pretty sure my calculations are right... :mellow:</p>
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<p>I hate autocorrect ...</p> -
<p>5 km run this morning in just over 26 minutes, then last weigh in for this cycle of 7 weeks.</p>
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<p>Back on 29 June: 93.3 kg, Chest 108, Waist 97, Hips 103</p>
<p>As of 17 August: 91.3 kg, Chest 107, Waist 98, Hips 102</p>
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<p>2 kg and 1 cm the difference this time.</p>
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<p>Had I not been sick a couple of weeks I could probably have achieved the sub-90 I was looking for. But let's put it into perspective:</p>
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<p>15 Aug 2011: 115.8 kg, chest ?, Waist 123, Hips 119</p>
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<p>Two years = 24.5kg and 42+ cm.</p>
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<p>Shame I didn't get a chest measurement at the start, but you've got to think it would be on par with the hip reduction given the changes in my body shape. So that's the end of the current weight loss cycle.</p>
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<p>I'll continue to record exercise here for a while, but then I've got a plan to start something new once Spring is in full swing... </p> -
<p>Well, its been a pretty awesome week off. Last night I ate three Whittaker's Coconut Slabs, which was kind of a theme for the week - doing whatever the hell I want. Hopped on the scales and chuckled at the results.</p>
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<p>I regret nothing, except the slight headache from my sugar hangover this morning.</p>
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<p>But with just over a week until I start my new initiative, its time to resume exercise, decrease the intake, and get the headspace right. My metabolism has no idea what to do with itself at the moment so it will still be cranking right now.</p>
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<p>I got some body fat calipers off eBay and the results, while not unexpected, are the basis for the new goal.</p>
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<p>On September 1 all will be revealed.</p> -
Shift weight tonight:<br /><br />5 x 5<br />4 x 9<br />3 x 3 - in the last minute so went to 2s!<br />2 x 2<br /><br />Weight = 96.5 + 50 = 146.5kg<br />Reps = 74<br /><br />Shifted 10841 kg.<br /><br />Most pleased. Aerobically I was much better at pacing myself and picked up a lot in the 4s and quicker 3s.<br /><br />The slow twitch capacity is also back; means the body is fully recovered from the gut parasite and has benefited from a week of overeating to right the ship.
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<blockquote class="ipsBlockquote" data-author="NTA" data-cid="386853" data-time="1377435053">
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<p>No exercise as such today but shifted a fridge for the in laws and dug a hole for the news clothes hoist. Those new Stihl one man petrol augers are the balls!</p>
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<p>You used a machine to dig a hole!!? Bro you can't claim that as exercise lol. But augers, and big fark off machines like them, are sooo much fun!! Did you dig a few extra holes for good measure!</p> -
<p>It was pretty fucking torrid - my back yard, being a relatively recent housing estate (circa 2000) is compacted clay. Dad and I dug the last washing line hole by hand when we first bought the place. Never again.</p>
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<p>You could cut flat circles out of it from 4 inches down, throw it in a kiln, and have a set of plates in an hour.</p>
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<p>I wanted to rip into a few more but don't have the space. Or anywhere to put the bloody clay afterwards!</p> -
Quick round of pushups tonight in sets with one minute break<br /><br />30, 10, 10, 15, 15, 10, 10 = 100 in a tick over 8 minutes. Really dropped off after the first set which was all pretty good form. Need to do them more often and get up to about 50 in one hit.<br /><br />Cat voms x 10 and some meditation afterwards.
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<blockquote class="ipsBlockquote" data-author="NTA" data-cid="387142" data-time="1377519099">
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<p>Quick round of pushups tonight in sets with one minute break<br><br>
30, 10, 10, 15, 15, 10, 10 = 100 in a tick over 8 minutes. Really dropped off after the first set which was all pretty good form. Need to do them more often and get up to about 50 in one hit.<br><br>
Cat voms x 10 and some meditation afterwards.</p>
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<p>My numbers went down a bit with the old push ups as the form got better recently. Persuading my oldest son to film me proved I could do them much better and my ROM needed work !</p> -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="387173" data-time="1377555506">
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<p>Good idea - might need to check the form on that plus the pull ups.</p>
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<p>Yeah turned out when I was busting out 80+ reps the arms weren't quite going the full 90 degrees so I made an effort to do that, chin/mouth touching the ground on each rep, chest very, very close to touching the ground. Funny how easy it is to subconsciously angle the body up a bit to make them easier. A bit of a reality check to be honest but the soreness after each session doing them right convinced me I was doing the right thing. I'm sure you can persuade one of the little NTAs to film you, give them your smartphone, kids love that ! again pretty surprising seeing how poor my form actually was but far better doing 50-60 proper ones at a time than a higher number of shit ones. </p> -
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<blockquote class="ipsBlockquote" data-author="NTA" data-cid="387226" data-time="1377572662">
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<p>Run today - had issues around the 1.4km mark with the right calf flaring up right where it joins with the Achilles. Not thrilled about that but went through to 2km where I determined it wasn't any better. Walked back the short way 1.5km. Stink.</p>
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<p>Yeah as someone getting into this new fangled running lark I'm finding the calves/hammies/ankles and whatever giving me far more grief than my lungs which are handling it fine. Stink indeed but sensible enough to Deep heat the shit out of any soreness rather than fight through the pain barrier.</p> -
Shift Weight tonight:<br /><br />5 x 3 = 15<br />4 x 6 = 24<br />3 x 7 = 21<br />2 x 6 = 12<br /><br />Total 72 reps x 145.5kg = 10476kg<br /><br />Worked on my pullup technique tonight and it made a difference to the top end reps, but I busted arse to finish the lower numbers and get over 70. Always figure I'm pushing 50kg so while I'm in the 90s anything around 70 is good.<br /><br />I rest the bar on a couple of chair backs and by the time I got to 3s I had to resort to front squatting the bar instead of clean to get it on the shoulders. Front squats rock! Might have to rig up something in the garage to rack that on for various squats and Shift Weight.