World of Summer Hurt..... Red Beard waddles on.
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[B]I have set 3 clear Goals to achieve by 19th January 2012 (my 38th birthday):<br />
[/B]<br />
[LIST]<br />
[]1 rep @ 220kg on Box Squat (Current 200/1)<br />
[]WEIGH 99kg (Currently 110)<br />
[*]Run a SUB 5min 1000m on Grass<br />
[/LIST]That is all.<br />
<br />
.....Oh and to play at least half a dozen games of some form of club rugby in 2012.<br />
[B]<br />
My Summer Plan (six days per week) All 45 minutes duration<br />
[/B]2 Heavy Weights sessions a week (Gym). Compound lifts only <br />
2 x Treadmill sessions intevals PLUS Core <br />
1 x Backyard Captain Cave Man workout: (Tyres, Kegs, Ropes, Strainer Posts, Sleds, Kettlebells).<br />
1 x LSD Trail Run/Jog/Walk <br />
Stretching and neck rehab everyday.<br />
<br />
Oh and avoid binge drinking, midnight snacks and takeaways at all costs. I really like the sound of this Paleolithic Diet... eg only eating non processed proteins, fruits and root vegetables. -
good stuff RB - those are some clear goals to aim for. That is an impressive box squat at the moment! 220kg would be mean aw!<br />
<br />
9kg in just over a month? the running will help but you might no lose as much if you are keeping bulk for your lifting? dang shifting 220kg weighing under 100kg would be very, very cool.<br />
<br />
Keep us posted : ) -
[quote name='Paekakboyz']good stuff RB - those are some clear goals to aim for. That is an impressive box squat at the moment! 220kg would be mean aw!<br />
<br />
9kg in just over a month? the running will help but you might no lose as much if you are keeping bulk for your lifting? dang shifting 220kg weighing under 100kg would be very, very cool.<br />
<br />
Keep us posted : )[/QUOTE]<br />
<br />
Yeah good point. Losing 8 plus kilos in 37 days might be pushing shit up hill!!! I dont want to bust my nuts trying to add muscle anymore but certainly dont want to lose any hard earned gains either. I really want to increase my power to weight ratio for rugby. I put on too much bulk when I started concentrating on propping and lost the spring in my step which was a real feature of my (extremely limited) game. I used to run around like a Jack Russell on steroids..... now I'm more like an aging labrador/rotty cross with 24/7 access to a skip full of KFC pieces. Once I put my mind to it I can drop excess kgs easy. As long as I'm maintaining my current strength levels I guess thats an indicator I'm not burning muscle at the sametime. -
[B]Tuesday: GYM: 40 minutes: 350pm<br />
[/B]Box Squat: 3x5 3x3<br />
DB Bench: 5x5<br />
Pull Ups: 5x5 (Palms facing away)<br />
[B]<br />
Wednesday: Treadmill 4pm<br />
[/B]20 Minute Preset Interval Programme <br />
400 metre Intervals @ 15kph<br />
Warm down. -
RB - at your age, you ain't going to add muscle, so keep hammering heavy weights. Your weight loss will come from clean eating. Don't do any fucked up diets that are too much work to follow, as you'll do it for 3 minutes and then chuck the towel in. <br />
<br />
KISS.<br />
<br />
Ditch bread. Ditch the booze. You'll loose that weight in a month so easily you won't know what hit you if you do that.<br />
<br />
When you do dinner, roast extra kumara and pumpkin for your lunch the following day. there are your mid day-carbs, clean, slow releasing and not stodgy bread. Rice also a half decent option for lunch - better than bread, that for sure. Breakfast, rip into the whole grain rolled oats.<br />
<br />
I can send you some decent receipes too for muffins (protein muffins, taste, well, OK) among other stuff for mid morning and afternoon snacks.<br />
<br />
but good on you get stuck in, under 100 an easy goal for you mate. -
[quote name='BartMan']RB - at your age, you ain't going to add muscle, so keep hammering heavy weights. Your weight loss will come from clean eating. Don't do any fucked up diets that are too much work to follow, as you'll do it for 3 minutes and then chuck the towel in. <br />
<br />
KISS.<br />
<br />
Ditch bread. Ditch the booze. You'll loose that weight in a month so easily you won't know what hit you if you do that.<br />
<br />
When you do dinner, roast extra kumara and pumpkin for your lunch the following day. there are your mid day-carbs, clean, slow releasing and not stodgy bread. Rice also a half decent option for lunch - better than bread, that for sure. Breakfast, rip into the whole grain rolled oats.<br />
<br />
I can send you some decent receipes too for muffins (protein muffins, taste, well, OK) among other stuff for mid morning and afternoon snacks.<br />
<br />
but good on you get stuck in, under 100 an easy goal for you mate.[/QUOTE]<br />
<br />
Cheers Bart. Like the sound of those Muffin recipes. -
ok, from memory... 9 egg whites, 1.5 cups rolled oats (not whole grain), teaspoon vanilla essence, teaspoon baking powder, 250gm lite cottage cheese, half a cup of some sort of berries or chopped up kiwi fruit, 1 mashed banana (make it a big-un). Some artificial sweetener stuff (can't remember the name) to taste (you can get it in a box from supermarket). <br />
<br />
that mikes enough to fill 2 x muffin trays (medium sized ones). You then have 2 for mid morning with a banana, and a couple in the afternoon with another banana, and Bob's your uncle...<br />
<br />
maybe even some raisins or dates would be nice in that muffin - dates I reckon would be great!! -
[quote name='BartMan']RB - at your age, you ain't going to add muscle, so keep hammering heavy weights. Your weight loss will come from clean eating. Don't do any fucked up diets that are too much work to follow, as you'll do it for 3 minutes and then chuck the towel in. <br />
<br />
KISS.<br />
<br />
[B]Ditch bread[/B]. Ditch the booze. You'll loose that weight in a month so easily you won't know what hit you if you do that.<br />
<br />
[B]When you do dinner, roast extra kumara and pumpkin for your lunch the following day. there are your mid day-carbs, clean, slow releasing and not stodgy bread.[/B] Rice also a half decent option for lunch - better than bread, that for sure. Breakfast, rip into the whole grain rolled oats.<br />
<br />
I can send you some decent receipes too for muffins (protein muffins, taste, well, OK) among other stuff for mid morning and afternoon snacks.<br />
<br />
but good on you get stuck in, under 100 an easy goal for you mate.[/QUOTE]<br />
<br />
That sounds like something I should try. Ive made the decision to try stay away from the bread and energy drinks (my two biggest evils at the moment), and have stuck to eating salad and chicken for lunch. been eating more salad the last couple days than I think I ever have haha. I fill my self up at lunch time but do notice that come 3ish I start getting a little peckish. Something like Kumera or pumpkin could work. How much are we talking about? Just a couple pieces? -
yeah, you need those carbs at lunch chubbs - and the 3pm peckish is natural - time for another protein snack. 400g pumpkin or 200 kumara, or a cup of brown rice (you son get used to it) with lunch should see you right. This week I've been stir frying on the bbq each evening for dinner, and doing enough for our lunches the next day - NICE. Any and all veg mixed in on the hot plate, bit of gralic salt stuff, and cook!
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oh, and the enegery drinks - DITCH THEM NOW!!! May as well eat a kilo bag of bloody sugar! ZI used to do a demon and a cookie time cookie every morning, now I don't. I used to be fat, now I'm not. Maybe not a DIRECT correlation, but part of it!<br />
<br />
Still love a demon though as a super treat, they give me a zing now that I do 't have heaps!! -
[quote name='BartMan']oh, and the enegery drinks - DITCH THEM NOW!!! May as well eat a kilo bag of bloody sugar! ZI used to do a demon and a cookie time cookie every morning, now I don't. I used to be fat, now I'm not. Maybe not a DIRECT correlation, but part of it!<br />
<br />
Still love a demon though as a super treat, they give me a zing now that I do 't have heaps!![/QUOTE]<br />
<br />
Bart as the guru of all things food related on here how does a sugar free V every second day or so go down ? -
lol, and hmmmm. Read the calorie intake details on the back. I am sure the caffeine and shit will do all sorts to you, but they ain't going to put kilos on your bod. But most sugar free things are fine. Diet coke etc no worries, the only thing is the artificial sweetener makes you hold a little fluid - not that we mortals would notice though, but when leaning down for a comp a no no!!
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I found ditching the fizzy and flavoured water made a huge difference. Mizone and powerade and shit like that has a massive sugar content (26g or something), you may as well pop a can of coke. Nowadays I add a sachet of Vita Sport to my water bottle. Tastes like raro but only 0.2g of sugar. Also has a shot of B vitamins.<br />
<br />
Artificial sweetners can be just as bad (if not worse) than natural sugar, so I guess if you gotta have a coke or V or whatever, go for the regular. -
Yeah its a tough one, with a three and a one year old I find that the little bastards ( actually not technically true as I was married when they were born ) have a nasty habit of interrupting my sleep every second night or so. Sometimes to help function at work I will pop over the road to the servo for a cheeky V or two ( the 4$ 2 for 1 special doesn't do much to discourage me ). Then again others at work smash back 3 or 4 a day so I guess it's all relative !
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SOoo, how're those goals coming along RB, or are you waddling out again...?
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[quote name='BartMan']SOoo, how're those goals coming along RB, or are you waddling out again...?[/QUOTE]<br />
<br />
Im still shuffling! Just forget to post my progress. Have been lifting tin again with Cornelious which has been fun as we are both quite competitive. Think I've flared up a rotator cuff from all the rope climbing I've been doing. So will be giving the upper body a spell for a week. That leaves, squat, lunge core and lots of cardio.<br />
<br />
Made two edits to my goal in first post. [B]Am extending the deadline until my 38th birthday (19th January 2012) and now want to be able to run (edit 29/11) A sub 5 MINUTE km on grass.[/B] Extending the deadline gives me ample time to shed ten kilos AND will keep me focussed over the fatal binging Xmas/New Years period. That is all. -
the big guy would life some serious tin? He hadn't really touched the weights when he was with the Valley 2.5 million years ago though if I recall.<br />
<br />
Rotator Cuff - the injury of old age!<br />
<br />
and good lad, thought you'd been a flash in the pan here........ -
[quote name='BartMan']the big guy would life some serious tin? He hadn't really touched the weights when he was with the Valley 2.5 million years ago though if I recall.<br />
<br />
Rotator Cuff - the injury of old age!<br />
<br />
and good lad, thought you'd been a flash in the pan here........[/QUOTE]<br />
<br />
The big guy and me are about the same for tin although I have slight bragging rights because he cant squat anymore!! Haha -
Fuck Im pretty stoked. Went for a run tonight.... from home (no warmup wahtsoever) and ran 1000m straight off the bat in 5.40. For the serious runners here that might be shit but for a 5'6 110 keg (plus) Ginga Ninga whose only sport is squat, deadlift and tyre flipping I'm pretty bloody chuffed to be honest. I havent really "RUN" anywhere (and I use that term loosely) since the TSF XVs 2010 Golden Oldies hitout at Whangamata. After 10 mins of jog/walk to recover from my 5.40 I ran the 1000m back home in 6.20. Will have sore shanks tomorrow! <br />
<br />
My major goal is to run a SUB 5 min KM before my 38th birthday on Jan 19, 2012 -
Well done mate - you will totally smoke that time I reckon. Please listen to some advice from a guy with a similar build (5"9.5, 100kg) and similar exp's with running : )<br />
<br />
Warm-up and stretching is VITAL! even if its a short walk at a decent pace getting warmed up will make a huge difference. Esp if you are intending on adding some form of regular running into your workouts. By stretching you loosen things up and your running gait will be smoother as a result. Chances are on your recent run you didn't actually hit a rhythm until near the end of the first Km or even the return leg. <br />
<br />
Rhythm is really important, you want to get used to the feel of running so you can work on improving your technique. It helps with your breathing and being consistent with your foot strike - very important for generously proportioned fullas like ourselves. I've had nearly a year out with sore knees (old injury plus runners knee) due to having a really bad heel strike. Now I hit mid-foot and it's like night and day with my knees.<br />
<br />
Hammies, calf, quads should see you right. <br />
<br />
My approach is to set out a run where you know it is 2-3km. Initially concentrate on keeping up a steady pace throughout. For my first few runs I don't even bother timing it. You just want to get some Km under your belt. Once you can complete it without stopping etc start tracking your times - if you've got some landmarks noted you can check your time splits. Before you know it you'll be improving and once your body gets used to running (cardio and leg muscles) you'll only get faster.<br />
<br />
Be conscious of your breathing pattern too - it helps avoid the stitch and concentrating on it helps with the rhythm side of things. Plus you get more aware of when you are totally shagged versus just breathing hard!! early on it's hard to tell the difference!!<br />
<br />
Keep up the good work bro - I think I'll go for a solidarity run this week!! -
5 foot 6 Red Beard ??????? were you bending down, I've met you and you're taller than that ! <br />
<br />
But yeah good work on the run pal, best I can recall doing is 12 mnutes 50 for 3K when I toyed with the idea of joing the cops. Fuck I hate running..... -
[quote name='Paekakboyz']Well done mate - you will totally smoke that time I reckon. Please listen to some advice from a guy with a similar build (5"9.5, 100kg) and similar exp's with running : )<br />
<br />
Warm-up and stretching is VITAL! even if its a short walk at a decent pace getting warmed up will make a huge difference. Esp if you are intending on adding some form of regular running into your workouts. By stretching you loosen things up and your running gait will be smoother as a result. Chances are on your recent run you didn't actually hit a rhythm until near the end of the first Km or even the return leg. <br />
<br />
Rhythm is really important, you want to get used to the feel of running so you can work on improving your technique. It helps with your breathing and being consistent with your foot strike - very important for generously proportioned fullas like ourselves. I've had nearly a year out with sore knees (old injury plus runners knee) due to having a really bad heel strike. Now I hit mid-foot and it's like night and day with my knees.<br />
<br />
Hammies, calf, quads should see you right. <br />
<br />
My approach is to set out a run where you know it is 2-3km. Initially concentrate on keeping up a steady pace throughout. For my first few runs I don't even bother timing it. You just want to get some Km under your belt. Once you can complete it without stopping etc start tracking your times - if you've got some landmarks noted you can check your time splits. Before you know it you'll be improving and once your body gets used to running (cardio and leg muscles) you'll only get faster.<br />
<br />
Be conscious of your breathing pattern too - it helps avoid the stitch and concentrating on it helps with the rhythm side of things. Plus you get more aware of when you are totally shagged versus just breathing hard!! early on it's hard to tell the difference!!<br />
<br />
Keep up the good work bro - I think I'll go for a solidarity run this week!![/QUOTE]<br />
<br />
Thanks for the advice mate, I will put it to good use. Warming up and stretching is certainly something I really need to start focussing on nowadays both in the gym and on the grass. I was trying last night to concentrate on breathing in through the nostrils and out the mouth. It got really difficult after a while but I found if I could focus on and control the breathing the actual running did seem easier. As for biomechnaics and heel strike I really need some critiquing there. I runb like a fridge/freezer unit. The head of PE at Te Aroha College is a legendary track coach. Might make him my first port of call. Cheers mate. -
[quote name='MN5']5 foot 6 Red Beard ??????? were you bending down, I've met you and you're taller than that ! <br />
<br />
But yeah good work on the run pal, best I can recall doing is 12 mnutes 50 for 3K when I toyed with the idea of joing the cops. Fuck I hate running.....[/QUOTE]<br />
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I'm definitely not 5'8....not according to my passport anyway. Maybe 5'7 1/2 -
no sweat, you are at a perfect position to work on your foot strike - better to tweak your style now than try and change it once you've been running for a while. The breathing you have described is exactly what I do. I purposely try and slow my breathing as well so I keep concentrating on it. <br />
<br />
Running style is almost like a golf swing except you don't focus on the all the parts as much! foot strike, core stability, push off, head position, are you leaning forward or staying nice and upright etc... a lot more going on than you'd think! <br />
<br />
Similar to weight training setting up good habits/form initially will pay dividends later on - particularly when you start to fatigue!<br />
<br />
Keep us posted bro -
[SIZE=4][B]"GAS"<br />
[/B][/SIZE]Day:Wenerei <br />
Time:5pm<br />
Location: RBs Backyard<br />
Duration: 35 mins.<br />
<br />
Loader Tyre Jumps (3 sets of 5)<br />
Strainer Post Walk Lunges (20 metres) supsetted with Chins X 5 (3 sets)<br />
100kg Farmers Walk 40 metres supsetted with Keg Clean and Presses 3 reps (3 sets)<br />
6 Tyre Flips then drag back to starting position (3 sets)<br />
<br />Took the time to warm up and down thoroughly today.
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Hey Bart the RB clan and Cornelious's troupe will be residing at Waihi Beach for two weeks in Jan. Shall we pop over and lift some tin with ya in Whanga a few times a week?
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RB, if you can drag your arses over by 6am, sure...!!!! We train in the morning!!<br />
<br />
you going to be there on the 7th Jan? The Jalopy Dust Up - dirt track racing on that date - going to be over there taking photos, a fun day by all accounts.<br />
<br />
Team Bartley aiming to have Sundays off this year, so maybe a road trip for us too, to laze on a different beach! -
[quote name='BartMan']RB, if you can drag your arses over by 6am, sure...!!!! We train in the morning!!<br />
<br />
you going to be there on the 7th Jan? The Jalopy Dust Up - dirt track racing on that date - going to be over there taking photos, a fun day by all accounts.<br />
<br />
Team Bartley aiming to have Sundays off this year, so maybe a road trip for us too, to laze on a different beach![/QUOTE]<br />
<br />
Corneilous will be at the beach in his place fulltime later this month. We will be staying next door to him on Seaforth from the 5th to the 14th. I wont be getting up at 5am to train. No sireee. By all means come over! There are kettlebells downstairs in my mates house we are looking after! -
[U]Thursday 730 PM<br />
<br />
[/U][B]40 Min Run/Jog/Walk/Sprint/Shots [/B]alongside 5 year old daughter on bike and 10 year old son running with Bball. Felt bloody good. -
[U][B]Friday. 545pm. Tin<br />
<br />
[/B][/U]Box Squat Warm Up: 4 sets X 5 reps <br />
Box squat Working sets: 6 sets of X 3 reps (Explosive)<br />
<br />
Kettlebell: 4 minute superset: Swings, Snatch, Overhead Press, Overhead Squat, Floor Press, Push Press, Row, Rotational crunches. The 16kg KB rooted me more than the heavy squats. -
[U]Saturday 345pm <br />
<br />
65 minutes Duration<br />
<br />
[/U]I christened this workout:[U] [B]"Hells Teeth" [/B][/U]whcih consisted of three clear parts.<br />
<br />
[B][COLOR=#006400]Part A. 20 minute Treadmill Interval Programme.<br />
<br />
Part B. I moved approx 300kgs of Tyres, Kegs & Posts 50 metres (in a manner of different styles) then attempted to sprint 100m.[/COLOR] [/B]It took me about five mins to complete each per set. (I did this 3 times resting 2-3 mins between each effort).<br />
<br />
[COLOR=#006400][B]Part C. 20 minute road/trail run. <br />
<br />
[/B][/COLOR][COLOR=#000000]And despite it being late Saturday arvo, with the boxing booked and an incredible thirst on..... I dont feel like a beer. Think I will go to fluffybunnydown and buy a six pack of San Pelegrino 745mls (sparkling mineral water).<br />
<br />
[/COLOR] -
[B]Sunday:[/B] Day of Rest <br />
<br />
Just picked up a labouring job mixing concrete until March so I'm pretty confident the excess KGS will really fly out the door.<br />
<br />
Talked to an office worker who managed to drop 25 kegs last year while watching my sons cricket yesterday. He did it by cutting out fizzy, pies, bread, rice and spuds AND substituting them for Bright, Green fruit and vege, clean protiens and plenty of water. Incredibly he kept his regular intake of weekly alcohol constant. -
[QUOTE]fizzy, pies, bread, rice and spuds[/QUOTE]<br />
<br />
yup, not rocket science!!<br />
<br />
Don't know if you have to worry about the colour of your veg though...!! Unless he was a marist man... -
[quote name='BartMan']yup, not rocket science!!<br />
<br />
Don't know if you have to worry about the colour of your veg though...!! Unless he was a marist man...[/QUOTE]<br />
<br />
The brighter the better apparently. Which funnily enough rules out spuds and parsnips. -
yes, spuds are on the not great list - go kumara or pumpkin for the carb there. Mmmm, roast kumara, my favourite!
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[U]Monday:[/U] Bad day for RB!!! Three handles of home brew... two wines and a bowl of ice cream with chocolate cake. Doh. Enjoyed every second of it though so who give a shit!<br />
<br />
[U]Tuesday[/U]: Normal transmission has resumed.<br />
<br />
[B]10am to 2pm.[/B] Four solid hours operating spade, rake and rotary hoe in commerical glasshouse under hot, hot, Paeroa sun. & Drinking litres of water. Followed by refreshing dip in the mighty Karangahake Gorge!!!<br />
<br />
[B]4pm.[/B] [B]40 minute[/B] run/jog,walk on the mean streets of TA and bush trails. -
[B][U]Wednesday<br />
[/U]<br />
[/B]Cant believe how long a cup of oats for breakfast can keep you going!!! Also mowed down half a roast chicken for lunch (without skin).<br />
<br />
[B]630pm Weights:<br />
<br />
[/B]BB Hang Cleans: 6x3, 2x1<br />
BB Clean and Press 3x1<br />
Stand BB Press 4x5 s/s with Box Jumps 4x5<br />
Standing Hammer Curls 4x6 <br />
[B]Home. Then:<br />
[/B]Run 1000m to playground<br />
4x5 Chins and 4x6 Dips<br />
Run 1000m<br />
End!!! -
believe!
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[quote name='BartMan']believe![/QUOTE]<br />
<br />
Its maybe one step off wallpaper paste but racehorses swear by it. Apparently oats is what keeps fire in a stallions belly! -
[B]Thursday GYM 645pm 40 minutes<br />
<br />
[/B]Bear Crawl/Med Ball slams/30 rep Complex Warm Up<br />
Jump Squats 4/6 <br />
Sumo Hi Pull 4/6 S/s with Box Jumps 4/6<br />
Bench Press 4/10 and 1/20 with Seated Row 10/10/8/6/6/6<br />
Rope PDs 2/8<br />
End<br />
<br />
Absolutely caned it tonight. Feel giddy, thirsty (and have been drinking water all day) and spent. Thought I was going to spew and/or collapse. Awesome effort.<br />
<br />
Start concrete job tomorrow. May require day off training.
