Fat Fighting the Red Beard way.
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16/1/2011 Castres, France. 113.6 kgs @8.17pm<br />
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The time has come to time to knuckle down. -
mate, don't even think about it until you hit enzed again I reckon - enjoy your time away, bring home the excess baggage, and then shed it...
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[quote name='BartMan']mate, don't even think about it until you hit enzed again I reckon - enjoy your time away, bring home the excess baggage, and then shed it...[/QUOTE]<br />
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I've still been keeping up with the tin over here. Back home next week. Im sure I can manage some outdoor cardio in Dubai this weekend. -
Best make that indoor Cardio, being the desert and all. Love Dubai, very friendly place.
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[quote name='Kirwan']Best make that indoor Cardio, being the desert and all. Love Dubai, very friendly place.[/QUOTE]<br />
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Will be my first time in Dubai, really looking forward to it. Im assuming the Novatel will have some sort of gym I can indulge myself in. -
17/1/2011<br />
<br />
A couple of goals have sprung to mind overnight:<br />
<br />- Initially to reduce bodyfat by 10% which would be 113.6 - 11.36 kgs. So the goal would be to hit 102.24 within 12 weeks.<br />
- To deadlift 2.5 X my body weight within 24 weeks. <br />
<br />
I think if I concentrate on my fitness & conditioning as opposed to fat loss I should be able to reach both goals.
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3pm Weights @ C.O. Gym <br />
<br />
90 minutes<br />
<br />
Hang Cleans 5/4/3/3/3<br />
Bench 10/5/3/3/5/8<br />
T Bar Row 8/6/6/6<br />
V Squat Machine 5/5<br />
Dips 3/5<br />
Hammer Curls 3/8<br />
Plank (front/left/right) 3 x 3 of each position. Hold for 20 seconds. <br />
Hanging leg raises 3/10 -
Weights: Thursday <br />
Hang Cleans 4x5<br />
Snatch 4x5<br />
V Squat 12/10/8/6/6/<br />
T Bar Row 3x8<br />
Chins 3x8<br />
Bench 4x8<br />
Shrugs 2x10<br />
AB Circuit<br />
Hammer Cruls 3/8 -
Back home now and in a right state. Havent slept since Dubai on Sunday morning. Let the cardio begin. Its muggier and hotter here than it was in UAE. Cant wait to run in this humidity.
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the bear - bring on the bear... you'll love it.
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[B]Tuesday[/B]<br />
<br />
Hang Clean 4x5<br />
Snatch 4x3<br />
Deadlifts 4x5 <br />
Bench 4X10-5<br />
DB Row 3x10<br />
Hammer Curls 3x8<br />
Followed by 20 minutes of Walking/Interval running on Treadmill. -
Gym Thursday 60 mins 4pm-5pm<br />
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THE BEAR: 7x7 @50kgs (3 mins between sets)<br />
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Deep Front Squat 10 sets X 5 reps @60<br />
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Chins 5 sets x 5 reps<br />
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First crack at the Bear. I fought the Bear...and the bear won. Was pissing sweat after warmup and first set. Because of front rowers lack of flexibility I struggled to do proper front squat after the clean so I did front squat again afterwards. What a workout. Will keep this one up for sure. Want to cut down rest time and perform all sets at 60. -
[B]Friday 1030-1130am[/B]<br />
<br />
Outdoor Strength Session<br />
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Superset 1:Overhead Tyre Throws and push return 20 metres followed by Tractor Tyre Double leg Bounds. TWO ROUNDS<br />
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Superset 2: Strainer Post Front Squat, Keg Row, Truck Tyre Drags 40m. THREE ROUNDS<br />
<br />
One Arm Alternate Truck Trye Sled Pulls 25 metres THREE SETS<br />
<br />
Tractor Tyre Farmers Walk 50 metres <br />
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Tractor Trye Flip, Sprint 20m, Keg Row, Sprint 20m. 5 REPS<br />
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Large Tyre Flips (in pairs) 10 REPS<br />
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Phew -
Sunday 7am<br />
<br />
55 Minutes<br />
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Walk/Run on pavement, turf and track, up hills, through streams and along flat.<br />
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Great way to start the day!!! -
Whats the 'BEAR'??
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Bear, meet chubby, chubby, meet the bear...<br />
<br />
[URL] -
[quote name='BartMan']Bear, meet chubby, chubby, meet the bear...<br />
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<br />
[URL]
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The only thing that worries me about the Bear is overuse of the Rotator Cuff. 49 cleans in one session plus bringing the bar down into the back squat position from a press that many times has potential for inpingement. -
harden up.<br />
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My left shoulder is screwed and has been fine though the 4 sessions or so that I have done. certainly don't get too macho with the weights, and once a week at the moment is doing the job sweet. -
Ive done a variation of that before. Did it the first time down Tasman. They suck. Did power clean - front squat - push press - back squat - bent over row. Fun times
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certainly a lung busting mental exercise, as well as the all over body bash!
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[quote name='BartMan']harden up.<br />
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My left shoulder is screwed and has been fine though the 4 sessions or so that I have done. certainly don't get too macho with the weights, and once a week at the moment is doing the job sweet.[/QUOTE]<br />
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Where are those pills Bart? Think I left them in Wekas BBQ/Chilli trailer. -
lol - the voltarin you mean...<br />
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Seeing our new trainer today, so will get some low down on all this I expect! -
Monday 1115-12<br />
<br />
45 minutes. <br />
<br />
Weights:<br />
<br />
Hang Cleans 5x5<br />
Front Squat 2x5 3x3<br />
Bench 5x5<br />
Chins 4x5<br />
<br />
7pm: 25 minute run to get out of house away from missus! -
What are the weights you're pushing Red Beard?
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Gym 630pm<br />
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Have reworked the Bear into an explosive drill. Also I do Hang Cleans as opposed to Floor Cleans so the bar never touches the floor during a set. <br />
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40 x 5 reps (Warm Up 1) 50 x 5 reps (Warm Up 2). 60 kgs 5 sets of 5 reps.<br />
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Hang Crunch 3x10<br />
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Treadmill.<br />
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Warmup 2 mins then Intervals 16 x 30 Second Intervals @ 12kph. Warm Down 2mins<br />
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Row 1000m<br />
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Good workout that, if I keep this intensity up I will be ablt to see my toes in no time. -
[quote name='Chubby13']What are the weights you're pushing Red Beard?[/QUOTE]<br />
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Just those little green plastic ones mate. -
Friday<br />
<br />
6pm <br />
<br />
60 minutes duration<br />
<br />
Trap Bar Deadlifts 5x5<br />
Chins 3x5<br />
Inverted Row 4x5 (various heights)<br />
Trap Bar Shrugs 2x15<br />
BB Row (Various Grips) 4x10<br />
Matirx Bar Curls 3 Sets 5/5/5/5 -
Saturday:<br />
<br />
430pm <br />
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Run/Walk on road, grass and trail. 35 mins.<br />
<br />
Felt great. Sweating like a rapist. -
Monday <br />
<br />
Gym: Duration 43 mins<br />
<br />
Warm Up Row 1000m. 4:01<br />
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Four Rounds of Weights Circuit (20 minutes): Alt DB Presses (lying on floor) X 10 reps, Chins X 6, Heavy DB Swings X 10, Overhead Plate Squats X 10. <br />
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Followed by Treadmill 12 mins 30 second Intervals @ 12-14kph<br />
<br />
Sweating, panting, I feel good! -
[quote name='Red Beard']<br />
Felt great. Sweating like a rapist.[/QUOTE]<br />
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Which streets did you run? Note to self: never be on these streets while RB is going for a run..... -
the ones with the squads cares overheating while in hot pursuit, dangerous to run your car in first gear that long....
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[quote name='frontrow fan']Which streets did you run? Note to self: never be on these streets while RB is going for a run.....[/QUOTE]<br />
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Red Beard Running. Hey an new Oxymoron! -
Pretty awesome workouts RB, how's the weight loss coming? <br />
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I'm being nosy as I like to see what works for different people. -
[quote name='Kirwan']Pretty awesome workouts RB, how's the weight loss coming? <br />
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I'm being nosy as I like to see what works for different people.[/QUOTE]<br />
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The workouts are going great guns but the scales arent moving as yet. (unless Im burning fat and adding good mass). Ive been really trying to ramp up the intensity lately so its frustrating. Im definitely getting fitter and my strength is still increasing but the motor is still as big as ever. Im going to really review the quality and quantity of every gram of food thats going in the gob and see how I can refine the eating. -
that's the key RB - what goes in. Simple equation - calories in and calorie used.
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[quote name='Red Beard']The workouts are going great guns but the scales arent moving as yet. (unless Im burning fat and adding good mass). Ive been really trying to ramp up the intensity lately so its frustrating. Im definitely getting fitter and my strength is still increasing but the motor is still as big as ever. Im going to really review the quality and quantity of every gram of food thats going in the gob and see how I can refine the eating.[/QUOTE]<br />
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That's what makes people give up too, I think, going hard out and doing lots of exercise and not seeing the result they want. Maybe you should take measurements as well, in case you are gaining muscle. If you aren't seeing a reduction in the right areas then you know it's the diet..<br />
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I find it pretty much impossible to lose weight while drinking, for example. And the more I read up, the more I see that its 70% diet. Which sucks. <br />
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That said, in my 30%, might be time to add some "tin" as you call it, more like tinfoil for me though. -
[quote name='Kirwan']That's what makes people give up too, I think, going hard out and doing lots of exercise and not seeing the result they want. Maybe you should take measurements as well, in case you are gaining muscle. If you aren't seeing a reduction in the right areas then you know it's the diet..<br />
<br />
I find it pretty much impossible to lose weight while drinking, for example. And the more I read up, the more I see that its 70% diet. Which sucks. <br />
<br />
That said, in my 30%, might be time to add some "tin" as you call it, more like tinfoil for me though.[/QUOTE]<br />
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All have to start some where Kirwin. Pushing weights helps with fat loss and should be used in conjunction with cardio to loose weight. However we all have to start from some where. It doesnt matter how much, or how little you push its still better than nothing, and you'll find that after a bit of time you'll increase your strength quite quickly. The most important thing, and I know its hard is to not get disheartened when you dont see noticable signs of improvement, but you'll be surprised with what gains you're actually getting. <br />
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I remember back in October I got back into the gym after 6 months out of it and I sucked something cronic. My first set was at a good weight, but ild die instantly. Ild go from pushing 80lb dumbell bench for 8 reps, to barely being able to do 2 reps of 50lb the very next set. And it spread over the rest of my exercises to. I hated it, but the more I stuck to it the better I got. Not so much in strength but I was able to more sets/reps. They're the sort of gains you need to look out for, and use for motivation. -
[quote name='Kirwan']That's what makes people give up too, I think, going hard out and doing lots of exercise and not seeing the result they want. Maybe you should take measurements as well, in case you are gaining muscle. If you aren't seeing a reduction in the right areas then you know it's the diet..<br />
<br />
I find it pretty much impossible to lose weight while drinking, for example. And the more I read up, the more I see that its 70% diet. Which sucks. <br />
<br />
That said, in my 30%, might be time to add some "tin" as you call it, more like tinfoil for me though.[/QUOTE]<br />
<br />
Ive also become quite sceptical over bodyfat measurements over the years. Ive seen so many so called qualified trainers take them in slightly different places for all kinds of wacky results. At the same gym two trainers once took my BF levels over two days one tried to tell me I was 12% the other 25%. If I was a betting man I would have said I was halfway between those two figures.<br />
<br />
I feel bloody committed though at the moment, I know if I keep refining and improving I will get there. On reflection it must be the eating holding me back. -
[quote name='BartMan']that's the key RB - what goes in. Simple equation - calories in and calorie used.[/QUOTE]<br />
<br />
Time to get the pen and paper out and record ALL consumption for a few weeks me thinks. -
[quote name='Red Beard']Ive also become quite sceptical over bodyfat measurements over the years. Ive seen so many so called qualified trainers take them in slightly different places for all kinds of wacky results. At the same gym two trainers once took my BF levels over two days one tried to tell me I was 12% the other 25%. If I was a betting man I would have said I was halfway between those two figures.<br />
<br />
I feel bloody committed though at the moment, I know if I keep refining and improving I will get there. On reflection it must be the eating holding me back.[/QUOTE]<br />
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Everybody does it slightly different. However if you get it done by the same person you should be able to start seeing how you're goign
