Project X
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<p>Get stuck into your stretching and prep work bro. I reckon the flexibility seems to go quicker than strength - especially if you've got an office job with lots of sitting :knuppel:</p>
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<p>You're right there. Or I should just be doing more squats! Still, with the garage slowly getting cramped under the weight of boxes and furniture, it'll be tough to get to the next couple of weeks.</p>
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<p>Went for a walk on Monday morning but the GPS on the phone shit itself when I switched to my browser to check something, so I don't have a time - but about 5.5km.</p>
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<p>Tonight I skipped karate as I've got work to do and lost two hours down at the blood bank* :ireful: , but took the kids down the park for a walk, and while I was there I got some lifting in with a few pullups, chinups, and two sets of monkey bar action, though it was a straight pipe which was sort of cheating. I should do that more often though.</p>
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<p>*Honestly it was the fucking B-team down there today. Usually I donate plasma and am in and out in 45 minutes, but today the silly cow didn't site the needle properly, so after the first cell return it wouldn't pump any more. Donated 160mL of the usual 820mL plasma which felt like a wasted trip, especially when I'm meant to be working from home.</p> -
5 km run this morning in a tick under 27 minutes. Felt reasonable and I could have done better but my Skins were riding uncomfortably and I had to show down a few times and pull them out of my taint.<br /><br />Weighed in at 94 kg after being 96 mid week, so I'm on the road back
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<p>Finally summoned up the courage to give Fran a go. Bold move given its my second time ever doing squat thrusters.</p>
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<p>Bar was probably closer to 45kg than 43 but whatever - it's about beating myself.</p>
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<p>17:22</p>
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<p>Started during with 10 pull ups, then paced myself, trying to do 5 at a time with short breaks for the test of them.</p>
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<p>My legs are feeling the squat thrusters and my wrists must be out of position because they hurt like hell.</p>
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<p>This can only get easier - because if it gets any harder, i quit!</p>
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<p>EDIT: Just realised I did pullups then thrusters, not the other way around. Either way, I'm fucked.</p> -
<p>I watched the video you posted on Kirwan's thread. Those type of pull ups just piss me off, tbh. one, increased chance of injury. Two, minimal strength and body improvement.</p>
<p>Anyway, the crucial thing is he's short and light. Short arms, too. Pull ups are much harder for you or me, with height, weight, and long arms. To top that off we try for strict form. Me especially, with full hang at bottom. I do it that way because I can see the benefit to my whole upper body, and I want to minimise chance of shoulder injury.</p>
<p>Good luck on your workouts.</p> -
I don't have a problem with kipping as such, in terms of it being more about cardio than just strength. But yeah the technique side is a bit alien to me, and like I said that garage of mine won't countenance it.<br /><br />I see a lot of cross fit videos with really poor technique from people who are obviously beginners and it's up to their instructor or host Box person whatsit to sort it out.<br /><br />The danger us when these beginners try to kip like that and don't keep tension in the muscle on descent - that is when shoulders pop out and such.
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<p>I don't (can't!) do them. But kipping definitely requires skill and practice... lots of practice. Fits well in that style of training as it lets you nail out volume. The hip swing/drive is also similar to movements in other lifts so there is some form overlap too. I'm keen to learn how to do muscle ups and that includes that swing and hip pop that you learn with kipping. </p>
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<p>Just another approach to training imo</p> -
Weights tonight in a circuit type arrangement:
10 x 45kg front squat
10 x 17kg Arnies
10 x 45kg Bent row
20 x 45kg dead lift
10 x lunge per side holding 17kg dumbbells in each hand
20 x pushupCircuit 1 - 7:20
Two minutes rest
Circuit 2 - 7:00
Two minutes rest took me through to 17:20
Pull ups to failure with breaks of 15-20 seconds until i got to twenty minutes total
6, 3, 2, 2 -
<p>that sounds brutal, you start respecting the weight pretty quick with that sort of volume and tempo. Doesn't need to be super heavy to kick yo ass! </p>
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The lungs were certainly not appreciating it by the time I got to the lunges. Usually I do static but this time I was stepping out alternate reps which was murder. Had to do five a side, rest, then finish the other 5.<br /><br />The pushups were a relief after that!
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<p>Preach it brother!! No exercise makes for a lower quality of life for sure!</p>
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<p>Barring the odd break for injuries or work/life madness I've just got to be doing some exercise - would likely go seppo at folks at work if I couldn't work off the stress etc!</p> -
<p>Constipated to fuck and not enjoying it. The knock on effect is my food absorption is very low so anything I eat is not providing me juice to carry through.</p>
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<p>Yesterday I took the boy for a walk but it was too late in the morning and he got all hot and bothered. Got out to nearly 1km before he got the shits, so headed back and covered 1.89km in 21:19km.</p>
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<p>Tried to shake it loose with a run - 3km in 16:40 but because I'm not ingesting food properly, and carrying a shit load (literally) I just can't sustain it. Walked home 2.51km in 22:59</p>
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<p>Now trying the laxatives. This will be fun...</p> -
<p>Right, been a long time since last update and life has moved quickly. I have been buzzing around like the proverbial blue-arsed fly!</p>
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<p>Moved house which provided some great real-world strength training, hauling boxes and shit especially. Lots of little things to do around the place which I found odd, given it was only 18 months old. How some people could be satisfied with that result from the builder (e.g. deadlock latch not fully engaging due to poor drilling, door not closing due to excess tile grouting).</p>
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<p>So anyway i got back under 95 and am going to put in some more exercise from here now I've got some time and access to running/biking tracks. </p> -
<p>Thing is, the new place has a double garage - a little larger than average) which I've managed to organise to the point of having both cars inside as well as all my garden kit, benches and tools. But there isn't a lot of room left for pumping iron. </p>
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<p>However, around the side there is a concrete area to park e.g. trailer or third vehicle, so I might get some galvanised framework up on that wall to use as my sweat shop. Not sure where the weights will go though as its a bit exposed...</p> -
<p>Walked 1km this morning in 9:12 then ran 3km in 15:29. Bit dusty and the legs hurt, but put the calves in the pool once I got home which helped soothe the savage beasts.</p>
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<p>The new place has much better access to fitness facilities and on the run I noticed a pull up / monkey bar station so I'll make sure I give that a go regularly rather than creating my own gym at home. Not sure what to do with my weights now though...</p> -
Back on the charts:<br /><br />Weight 95.3<br />Chest 109<br />Waist 102<br />Hips 105<br />Callipers 21 = 23.5%<br /><br />Not to bad considering I didn't exercise a lot of restraint over the last few weeks. Let's see what we can achieve between now and March.
