Project X
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<p>Cheers for that link Nick. Hadnt seen much RMR before. The number equates pretty close to my BMR though 2388 vs 2393.</p>
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<p>I see you are looking at alot of the same things I am doing diet wise. Sugar is the number 1 issue. Gotta manage that and be strong on any cravings etc. The smaller meals more often is an easy transition as like as you prepare well and arent on too much of a fixed schedule.</p> -
Quick heart starter in the garage before work:<br /><br />5 pull ups concentrating on form<br />10 Arnies @ 14kg<br />10 bent rows @ 50kg<br />10 deadlift @ 50kg<br /><br />Three lots of that, untimed, then ten pushups to finish.<br /><br />The sore neck held up OK which is the good news. The bad news is I'm bloody useless at morning weights!<br />
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Lunch time power walk with a couple of the ladies at work - 2.62 km in 26:51. Not the fastest but at least they're keen. I shall be their pilot whale for future walks and lead them to fitness.<br /><br />Run morning with a few fartleks thrown in - 3.01km in 15:15.
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<blockquote class="ipsBlockquote" data-author="NTA" data-cid="388329" data-time="1378075195">
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<p>Quick heart starter in the garage before work:<br><br>
5 pull ups concentrating on form<br>
10 Arnies @ 14kg<br>
10 bent rows @ 50kg<br>
10 deadlift @ 50kg<br><br>
Three lots of that, untimed, then ten pushups to finish.<br><br>
The sore neck held up OK which is the good news. The bad news is I'm bloody useless at morning weights!</p>
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<p>Same pal, I can't lift shit in the morning. Need a coffee and a feed before even considering it.</p> -
Eating today was awesome.
Breakfast: plain oats with a teaspoon of cinnamon and one of honey. Milk, coffee, and a banana.
Lunch 1: last night's burrito chicken around 11am
Lunch 2: bbq 500g of beef patties, plus three eggs and green salad around 1330 hours. Coffee around 2pm. I love work from home day
Dinner: meatloaf and green salad, plus a couple of chips.
Lots of water on the meantime. My metabolism should have no complaints!
Karate tonight. Really felt the heart going during kata practice for grading this weekend. Sweated like a bastard too.
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So last few days catch up!<br /><br />Walking at work a couple of times with the ladies for 3km a hit. Dragging them upwards into the 6+ km/h range. they both like and hate me for this :)<br /><br />Karate grading today - sweaty like a mofo! Couple of good hours of training, kata, and kumite. Some decent contact in there.
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[quote name="NTA" post="388163" timestamp="1377985509"]
93.6kg, Chest 107, Waist 98, Hips 103, Caliper suprailiac 20mm = 23.2% BF
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91.7kg, Chest 106, Waist 96, Hips 103, Calliper suprailiac hasn't changed but then I don't really expect it to, week to week
A good start.
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<blockquote class="ipsBlockquote" data-author="NTA" data-cid="389420" data-time="1378675243">
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<p>5km in 27 min even. Pants.<br><br>
Time to ditch the long sleeve gear - it is in no way that cold any more</p>
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<p>And you can't deprive all the ladies in your area the NTA gun show bro!! </p> -
<p>I hadn't thought about my public - good point!</p>
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<p>Its not technically exercise, but its effort: painted the garage wall last night. Painting fucking sucks. Mentally I find it shit boring and frustrating. Needless to say I don't do it that often.</p> -
<p>This garage thing has been keeping me busy, so not much time to work out. But at least its achieving <em>something</em>.</p>
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<p>Only dedicated exercise the last two days has been karate Tuesday and a walk at lunch time with the work wenches - 3km in 28:39. Not great pace but they're getting better.</p> -
It's definitely on the books, but this week has been a bit interrupted. I do a set of five when I'm walking through the garage - have relocated the bar a bit higher and further from where the wife parks her car. Makes me stretch for it.<br /><br /> I'll probably start doing some gulp pull up burpees again as part of new timed work outs. Pull ups definitely going to stay part of my future
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<p>Yesterday walk at work with one of the ladies (redhead, ten years younger than me, delightfully shaped in a nerdy sort of way - hella cleavage that day too). 3.12 km in 28:09.</p>
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<p>Had a bit of a sugar binge last night, so went out this morning to offset it - after the 5 km run decided to walk. Then got bored, so ran, then got bored, so walked... and ran at the end of that walk... in summary:</p>
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<p>5 km run in 26:00</p>
<p>1.17 km walk in 10:10</p>
<p>0.5 km run in 2:05</p>
<p>1.17 km walk in 8:41 - sprint finish Then weigh in:</p>
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<blockquote class="ipsBlockquote" data-author="NTA" data-cid="389333" data-time="1378591571"> 91.7kg, Chest 106, Waist 96, Hips 103, Calliper 20mm</blockquote>
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<p>91.3kg, Chest 106, Waist 96, Hips 102, Calliper is about 19.5 so a little bit of loss there... Pretty good for a fairly inactive week.</p>
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<p>EDIT: I'm weighing in a day early because I'm going camping at long last. Bit of rain around, but I'm adequately prepared for everything except Armageddon..</p>
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<p>Judging by Mrs TA's mood, the Red Baron is arriving in town soon so will pack a bottle of red and a blanket to <strike>sort our her whiny shit</strike> er... manage her expectations - I've been taking coaching on "tact" at work...</p> -
Circuit at home - 3 runs of:<br /><br />5 x pull up<br />5 x military press @ 50kg<br />20 x push up<br />10 x bicep curls @ 15 kg<br />20 x lunge left then right<br />20 x squat<br />10 x dead lift @ 50kg<br /><br />Circuit 1 - 6:24. Minute rest<br />Circuit 2 - 6:36 (15). Two minutes rest.<br />Circuit 3 - 7:00. And collapse...<br /><br />
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Oh and I put the last pass for one of our tries. Big islander team from some security company. Hit hard.
Second game was a draw. Got involved in both our tries. Nice take and no-look offload from the kick off for one. Through the hands for the second in the last play of the game. Kick drew it. Threw a lineout but got hammered in the scrum. Neck a bit sore.
Third game against the tournament hosts starting shortly.
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Played about half of our last game - we were up 10-0 off the first two kick offs but they came back to 14-10 at halftime then finished over the top of us 26-10.<br /><br />Helps that they had a premier grade flyhalf to help run things, plus a few other players with obvious top club experience. But we rattled the shit out of them.
