Love the big fat party animal shirt, Bart

yeah, cheers, certainly was an eye opener!

go hard hiking with teva sandals-plenty of movement if needed, grip, cushioning, and the hard hiking (up hundred s of stairs 2 by 2) is a solid leg and lung burning exercise. Sprint up them when fitter to train for running. I have no calf problems. YMMV, good luck

gutted - guttered is what you do when bowling...<br />
<br />
well that's wicked on the rugby front, give it death.

Franks brothers and BBT were working out today. Watched Ben Franks squatting a fair amount - barely looked difficult for him! BBT was working on clean and jerk - cranked up to around 110 or so, fair few reps too! He is a beast, far more cut that I expected. Just a massive slab of a man. He ended with jumping squats and Nick Gill had hooked up a measurement device to track the speed of the bar - pretty tech!<br />
<br />
Dagg cruised in a bit later on, he has far more of a strut going on than the other ABs I've seen. Had his 'phones on so I didn't get beyond the ol eyebrow raise!

Yeah an extra 15kg can weigh you down a little bit which is the point I suppose ! <br />
<br />
I've been busting out a few cheat curls lately and the crossover seems to have helped my chin up ability which is definitely cool.

I'm on the cycle through the games - or at least for 40 minutes!<br />
<br />
I rowed on a concept 2 for a one day international once. 20 minutes on, 20 minutes off, might do that again one day!

Monday Sept 12<br />
<br />
-Circuit.....A.M (45 secs each station x 3 circuits)<br />
Ladder Work<br />
Hurdle Bounding<br />
Med Ball Slams<br />
Fireman Carry<br />
Suspended Plank Holds<br />
20m Shuttles<br />
Plyo Press Ups<br />
Boxing<br />
<br />
<br />
Upper Body....P.M.<br />
TRX Press Ups 4x15<br />
TRX Rows (Steep) 4x20 --------------> Warm Up<br />
Palov Press (1 min each side) x 3<br />
Mobility, Rolling & Lat/Pec Stretch<br />
<br />
Flat Barbell Bench<br />
90x12, 95x8, 100x6, 105x5<br />
PullDowns<br />
60x12, 65x10, 65x10, 70x8<br />
<br />
Cable Crossover<br />
15.5x12, 16.5x10, 17x8<br />
Bentover Barbell Row<br />
70x10, 75x9, 80x10, 80x10<br />
<br />
Straight Arm Pulldowns<br />
55x10, 60x8, 60x8<br />
<br />
Landmine Press<br />
30 x 8 (3 sets)<br />
Bent Over Shoulder Flyes<br />
8x8 (3 sets)....hold the buggers at the top<br />
<br />
A bit tired. Finished this evening with the foam roller. <br />
<br />
Tues 13 Sept - Public Holiday....beautiful. MidAutumun Lantern Festival. Means jack to me but I get a day off!! Supposed to be lower body today but I can't make it to the gym, so a home special.<br />
<br />
Goblet Squats (30kg x15)<br />
Press Ups (3x20)<br />
One Arm Dumbbell Rows (30kgx20)<br />
Russian twist with med ball (3x20)<br />
<br />
(3 circuits)<br />
<br />
TRX Press Ups (3x20)<br />
TRX Facepulls (3x25)<br />
Single Leg Romanian Deadlifts (30kgX3)<br />
Bicycle Crunches (40x3)<br />
<br />
(3 circuits)<br />
<br />
Dips (3x15)<br />
TRX Shoulder Flyes (3x15)<br />
Pistol Squats (3x10 with 10kg dumbell)<br />
TRX Rollouts (3x12)<br />
<br />
(3 circuits)<br />
<br />
All done as fast as possible, but with good technique....hopefully. Love the TRX. I do core work on it everyday and it has made an amazing difference. I just want to get some kettleballs now and some bulgarian bags.

Wicked stuff Bart, I think I speak for many of us when I say your dedication puts the "do a few weights/runs and try and watch what we eat" brigade to shame.

Avocado is good fat though aint it? Need a bit of that.<br />
<br />
I eat sushi for lunch probably once a week whilst at work. Its not great for ya but its not as unhealthy as so many of the options we are often presented with. 3 of the other 4 days I always have tuna and brown rice plus about a cup worth of last nights green veges (maily beans and brocolli) and cottage cheese when I am lucky.<br />
<br />
Friday (ie today woooot!) is treat day. Can eat whatever I want for lunch. Last week a roast pork sandwich on brown bread, today? Who knows maybe a curry but anyway this is the one meal where I can have whatever I like and the good thing is that its not often I crave something as bad as a curry, BK or dirty food court chinese!

[quote name='Voltron']Cheers ACT.<br />
<br />
For the squats i did 5 x 60kg, 5 x 100, 3 x 130, 1 x 140 then the 150. Went straight to 160 after that and failed, may have had another lift between 150 and 160 in me but i decided to move on<br />
<br />
Bench was 5 x 60, 3 x 90, 1 x 100 and 1 x 102.5. Failed 105. Felt like i could have added a few more lower weight reps to warm up a bit more (maybe a set at 75 or something), but i'm a bit iffy on warming up vs burning out, so i erred on the side of too little.<br />
<br />
Deadlift was 5 x 100, 3 x 140, 1 x 165 then 1 x 177.5. To be fair the form was awful and im not sure it would have passed in competition but i figure i got it from the ground to standing up so its good.[/QUOTE]<br />
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Well done indeed Volts. As I think I mentioned on my thread when doing deads close to your max I think a tiny bit of iffy form is inevitable. Then again I'd argue ( as you do ) that as long as the back is completely straight the lift is aiight.

YUM, my faourite fast food burger is BK - juicy. Will have to check Whakatane for a BK and closing time!!

Its tough work being a ladies man paekak, some of us handle it better than others <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /><br />
<br />
No thought to maybe pushing Guildford down instead so as to ensure a smoother ride for no way Hosea to secure a spot on the 30 ?

Early morning workout today. Plenty of stretching and warmup activity to get things going. <br />
<br />
Push press lifting then set the watch at 15mins to do: 30x BB thrusters, 500m row. Was a struggle but first attempt totals were 66 thrusters and 1K row. <br />
<br />
Followed that up with some DB bench press and BW Bulgarian split squats. <br />
<br />
Stretching and planks to finish things up

You should not need to be hungry when you are reducing your food intake. I reckon get to a food doctor if your gym has one, and that way you'll get enough of the right food to keep losing weight, but not be hungry at the same time. Despite my simple equation of eat less than you use to lose weight on that thread on the sports forum, it is a bit more complex than that. Eat the right foods and you'll be sorted on that front.<br />
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Walking is good - how foes rowing on the knee hold up? That would be a goody too, and of course cycling? My father with two hip replacements and 72 is now a concept 2 row a holic!

two walks home via the beach and a walk straight home / cycle so fat this week on the cardio front. Going to do the old pub road again tonight, have not been feeling calf at all, and the cant of the beach has given me ankle pains after two bloody walks! So OPR and check-points alpha through to echo...

Hooroo, just saw this site and thought it may be for you<br />
<br />
[url]http://www.menshealth.com/fitness/super-simple-total-body-workout[/url]

that was my thought too MN. WE'll see if the TorBot replies and makes sense...