Let's try again...
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113.4kg today.<br />
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Noticed I'm halfway to the next belt notch and the work pants are getting noticeably baggy. Same as the suit I bought in November last year. I usually buy a size up on what I need anyway, for comfort, but I think I'll need the tailor before too long.<br />
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Time to start getting the exercise component into gear on a regular basis, now the weather is warming up. I'm up to four chins just by cracking a few out every time I'm in the garage but want to get to 5 by end of next week. -
Was absolutely starving about 9pm, so fried myself 3 eggs (in a tbsp butter). It tasted fkn great - really hit the spot.<br />
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112.9kg this morning. Through the barrier!<br />
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Undecided whether to have treat day today or wait until Father's Day this Sunday... -
Today shall be my diet rest day according to the amount of food I just scoffed. Headed out to get a massage to help with the back spasms, and fuck it hurt!<br />
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Got home and was fairly starving, so after the tbones, got into the rye bread and some choc chip bikkies with milk. Then a protein shake.<br />
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Parked on the couch for an afternoon of sport. Aaaaaah... -
Back has some deep bruising right now - those Chinese massage dudes take no prisoners.<br />
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Well, diet rest day (which will henceforth be referred to as DDO - Diet Day Off) surely did its trick: 114.9kg this morning! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':)' /><br />
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Was reading why the DDO is so effective in a few journals. The obvious one being you can have a day without stressing over food. The second one which makes sense I guess is to make sure your metabolism doesn't slow down too much. Never really thought about it like that. And I suppose, in theory, having a binge one day per week will not adversely affect the weight loss plan. Just like dieting one day per week wouldn't positively impact a weight loss plan...<br />
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Since then I've taken a massive dump and will head out for a 5km walk shortly to get back into the burn so tomorrow am expecting to be back around 113.5kg<br />
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Got to work on getting those 5 chinups bashed out too. Getting to 4 is effort but I reckon I can do 5. I use a 2-inch bar so it is also doing some wicked work on the forearms, but bloody hard to maintain grip. -
Walk completed: 5.42km in 47:18 or 6.88km/h - there is the benchmark minimum speed. Will aim for Sunday, Tuesday, and Thursday for walks, and Monday, Wednesday, and Friday for light weights.<br />
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This is effectively Phase 2: combining Phase 1 (better eating) with more activity. The aim is to take the solid results in weight loss so far (from 115.8kg to 112.8kg) and combine them with more vigorous exercise.<br />
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I'm now entering my results into a spreadsheet, and taking fortnightly measurements of waist, hips, arms and legs to look at differences.<br />
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Goal is still to hit 110kg (or lower) by October 1st. -
113.6kg this morning - bounce back quite a way from DDO Saturday. Nice.<br />
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Lost some of my data that I was recording on the phone, so I had to re-create a spreadsheet from memory on the PC. Have added a linear trendline, which taking into account 114.9kg the other day has me missing the goal by 1kg. Not to fear though as I'm back on the straight and narrow until next Saturday <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Just did a quick circuit in the garage - my back is still playing up a bit so I'm kind of feeling my way into it. I'm also short of heavy weights, but figure this will do until I get into it some more. Have 2 x 13.7kg dumbells (its actually 30 pounds each - damn Yanks) and 1 x curling bar loaded to 43kg (mix of kg and pounds). The results and stated aims are:<br />
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5 decline pushups - aim for 10<br />
4 chinups (more like 4.5 but I'm rounding down!) - aim for 5 completed<br />
10 military press @ 13.7kg per arm - aim for 12<br />
10 bent rows @ 43kg - aim for 20<br />
10 deadlift @43kg - aim for 20<br />
7 Bicep curl @ 13.7kg per arm - aim for 10<br />
8 neck (arm strength for resistance) - leave as-is. Neck is a funny business but as my arms get stronger, the neck will benefit<br />
15 Abs - Leg raise - improve technique<br />
30 Abs - Frog curls - improve hold time<br />
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Completed that somewhere between 5 and 8 minutes I think, and then picked up another 2 chinups and 5 decline pushups at the end just for jolly. Only breaks were to write results on my sheet @ approx 5s per stoppage.<br />
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Next time I'll time each circuit and write the time under each - should be able to complete 2 circuits though I'm betting my chinups will plummet in the second round. -
5.4km down in 45:52 @ 7.06km/h. <br />
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Not entirely sure how accurate that is as MyTracks cut out doing geo-locating after 28 min for no apparent reason. Still, the distance was the same as the other day and the overall time kept going so that is good enough.<br />
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Called my parents during the walk as I haven't been able to get onto them for a few days. Sneaky old buggers are just out of Nelson! Didn't tell me they were going to inzid! -
Weight: 112.6kg this morning. The trend line has taken a dramatic dive in the last two measurements, to about 110.6 so I'm definitely in the right spot. Hopefully tomorrow morning things look even better.<br />
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Circuit work tonight:<br />
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Set 1: 10 x decline pushups; 3 x chinups; 12 x mil press @ 27kg; 15 x bent row @ 43kg; 20 x deadlift @ 43kg; 10 x bicep curl @ 13.7kg per arm; 8 x neck; 15 x abs - leg raise; 30 x abs - frog crunches<br />
Time: 08:25<br />
Notes: The extra pushups killed my chins - got halfway through the 4th one and just ran out of gas. Will be a challenge.<br />
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Rest 60 seconds<br />
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Set 2: 10 x decline pushups; 2 x chinups; 10 x mil press @ 27kg; 12 x bent row @ 43kg; 15 x deadlift @ 43kg; 6 x bicep curl @ 13.7kg per arm; 8 x neck; 15 x abs - leg raise; 30 x abs - frog crunches<br />
Time: 07:30<br />
Notes: The lowered reps here obviously contributed to the shorter time. Was well out of juice by the second lot of chins and biceps.<br />
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Finished feeling shaky and kind of chucky. Must have been good work on a very untoned body <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /><br />
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Now I'm about to smash into my standard mineral hit:<br />
1 x tbsp Unsulphured Black Strap Molasses (wide range of minerals like Na, Ca, Mg, Fe, K)<br />
1 x tbsp Organic Fish Oil (heart and joints)<br />
4 x Magnesium tabs (cramps, stress, and sleep)<br />
3 x Flaxseed Oil tabs (omega 3, 6, 9)<br />
1 x Kelp tab (iodine)<br />
1 x Lysine tab<br />
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Top that off with a protein shake and I'm off to bed! -
112.4kg this morning. Scales were acting up a little, giving error readings and weird weights. Made sure I got four on a row at that weight for confirmation.<br />
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Mrs TA reading one of her magazines this morning. Page turns to reveal Hugh Jackman playing at the beach with his kids, shirt off. She goes gooey (like most of them) and murmurs "wow he's in good shape..." I tap the picture and say "that's what I'm aiming for". She said nothing...<br />
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Did my second round of measurements and not much has changed in a week besides 2cm off the waist.<br />
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Will have to look at modifications to my strength routine in terms of more ab work, and putting chinups at the start of every set to get maximum reps there. I feel like chins and pushups are where the most benefit is to be had. Have to be careful not to slip into weights work too quickly or I'll start getting obsessed with bulk muscle.<br />
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Tonight's workout will have to wait until after the rugby <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /> and just realised that I'll be out and about on Sunday when the wobs take on the eyeties. Thank goodness for iQHD! -
more ab work - nah mate, they're there. Fat just has to come off. Our latest prop programme for next BB comp has NO ABS. IN the previous 6 months we have maybe, maybe done them once a week. If you're doing them to strengthen your core - go ahead, but research the right ones to do, but if you're doing them to get a sick pack, stop right now and use your time more wisely.<br />
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WE used to do abs 3 times a week for a good 20 minutes. this time out we do them maybe 20 minutes over a fortnight. When the fat comes off, zero difference. -
Don't really care if i have defined abs. It is mainly to flatten the stomach and strengthen the core, especially with the back problems I've been having lately.<br />
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Since I was a little fat kid my mum hammered into me "pull your gut in" (old shrew didn't do anything about changing the family diet) so over the last 25 years or so I've done just that. I have to actually focus if I want my gut muscles to relax and when i do it isn't pretty visually or on the tape measure... so i want to get to the point where i don't have to subconsciously tighten everything when i get up in the morning. -
I think everyone does that, if I relax my stomach (sitting here doing that, I look like an Ethiopian) it pokes out. the muscles are sort of always engaged, otherwise you'd fall over. Find an old fashioned AB-Wheel. They are some of the exercises we do - a set of 15 and two of 10. That is the weeks ab workout. Feel it for 2 days afterwards!!
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Skipped the workout last night as a few muscles were still recovering, and I wasn't very motivated with the rugby on. Also we ordered pizza for dinner, and in an almost unprecedented event, I only had 4 slices (one quarter) in total! So it was kind of an early start to DDO.<br />
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Stepped on the scales this morning and they read 111.8kg which was a bit suss. I moved them to another point on the floor and they were 112.7kg. After several locations I finally started getting consistent readings of 112.2kg so I'll stick with that. Trend projection puts me at 110.2kg by end of period so I'm on track.<br />
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Friends coming around for BBQ today so DDO will probably be a fairly calm affair with lots of snags, chicken, and salad. What to do with the leftover pizza I'm not sure... Bacon, Boconccini and Brie is a good option. We have a chain over here called Eagle Boys who recently moved into the area and they do some good stuff. -
Eagle boys!? we used to have that in NZ (or at least Wellington). Good restraint on sticking to four pieces : )<br />
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Nothing as tempting as next day Pizza... esp after a nice on the sauce watching rugby!
