MN5's 2010 get ripped plan
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Keep up that gret work Paekak and MN5<br />
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For many of us its all about burning fat to get a peak of the abba dabbas. I'm a believer that the biggest factor to fat loss is Kai intake (what and how much). Combine that with the right sort of training and you will see them. I've been amazed at what I've seen over the last year or so. I'm not anywhere near Bart, but feel great from how I eat and exercise. <br />
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Based on what I've seen work for me is that the big fat burning exercises that combine upper body/lower body coupled with some "ab exercises" can melt some that spare tyre away or pop that balloon.... Love stability rollouts or stability ball jacknifes or plank with the stability ball, mountain climbers or maybe chuck in some floor wipers. The only time I ever do situps is to get the heart rate going to warmup in a mini warmup circuit I do to get the blood flowing. <br />
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As for running, I do high intensity intervals for 15-20minutes and also sprints in mini circuits. I don't want to run for that long and don't really feel the need to in order to keep the fat off. -
You're reading it here first boys but as the wife is doing some weight watchers points thing I said I'd be virtually giving up booze as well ! ( lucky I said this after the piss I consumed at and after the game on saturday, a binge drinking effort to rival anything I ever did in my 20's ! ) <br />
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crikey.....but if she can virtually give up her treats then so can I ( I hope ) <br />
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I feel I'm training like a bit of a beast at the moment but I'd really like to look the part a bit more ( ie be a bit leaner if not necessarily lighter )<br />
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Its gonna be a fucken tough slog but hopefully worth it and the few beers I allow myself to have during this period will taste like amber gold I'm hoping..... -
you won't miss them brother - and when you do drink, you'll enjoy more, but drink less when you do have a session. Last year after the national BB champs, we had a bit of a do, and I put 24 beers on ice. Next day, there were 16 still floating in the chilly bin. SO that was 8 beers over 8 hours, and the first four in the first hour. I think though, I was more interestesd in eating!!
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A nice lunchtime session on the skipping rope outside whilst dodging raindrops cleared a few cobwebs. I also discovered a new training partner, my two year old boy who kept shouting "again, again" when I finished jumping. Little bugger is a great motivator !
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[quote name='BartMan']spot on - it's the fat covering the abs that you have to get rid of, and there is not such thing as spot reducing me old china. It is all about eating for abs - we all have them, and most of us have them covered!![/QUOTE]Although if you've exercised your abs so they're bigger, there's more chance of them showing through! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Bit of a disappointing workout this morning, today was push press day and due to me completing it fairly easily last week I added 2.5kg to the weights, sheesh, barely completed the first set and crapped out on the others ( locking out in particular was pretty lousy ) much of this I put down to lots of skipping rope in the garden yesterday ( bloody sore calves this morning ) cos I honesly thought I'd do ok. Not as much spring to get me started perhaps ? I'll keep the weights the same for next week and hope for a better result. Do any "experts" out there think this may be the case as to why things didn't go as planned ? <br />
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On the plus side I did some super bicep curling ! also yesterdays skipping was pretty decent despite flicking a little stone into my boys head ( he toughed it out and didn't cry....much ) -
[quote name='MN5']Bit of a disappointing workout this morning, today was push press day and due to me completing it fairly easily last week I added 2.5kg to the weights, sheesh, barely completed the first set and crapped out on the others ( locking out in particular was pretty lousy ) much of this I put down to lots of skipping rope in the garden yesterday ( bloody sore calves this morning ) cos I honesly thought I'd do ok. Not as much spring to get me started perhaps ? I'll keep the weights the same for next week and hope for a better result. Do any "experts" out there think this may be the case as to why things didn't go as planned ? <br />
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On the plus side I did some super bicep curling ! also yesterdays skipping was pretty decent despite flicking a little stone into my boys head ( he toughed it out and didn't cry....much )[/QUOTE]<br />
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I really enjoy skipping rope MN5. It is one of the best cardio exercises available. Yes, calves will be tender if you haven't done it much before. But they'll toughen up quick. I use a timer called a "Gym Boss" (Google it) which allows me to go for 1 minute rounds. -
[quote name='davidav']I really enjoy skipping rope MN5. It is one of the best cardio exercises available. Yes, calves will be tender if you haven't done it much before. But they'll toughen up quick. I use a timer called a "Gym Boss" (Google it) which allows me to go for 1 minute rounds.[/QUOTE]<br />
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Very much, my problem is that it's something I do every now and again as opposed to regularly which explains the soreness ! <br />
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Starting to bust out a few fancy ( by my standards ) moves whilst doing it as well. Gotta be good for the lungs. -
Busted out a few weighted chins ( palms towards me ) yesterday ( as opposed to the curls I have been usually doing ) and my word the "abs" ( if they can be called that ) are sore ! triceps a bit achy too, biceps feel fine. Obviously the movement is a bit different than curling and as a result it's hitting a few different muscles. Will keep them up I think ! <br />
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In keeping with kiwi ingenuity I got a cord, put the weights on it and tied it round my belt. Worked fine ! -
So it was pissing down in the capital the other night and the light bulb in the garage went out so any safety conscious trainer knows that lifting in the dark isn't wise ! Therefore instead of benching I decided to do some humble push ups in the lounge for the first time in yonks. 2 sets of 40 then a few "clap" ones after a ( long ) rest to finish off. Holy shit, the chest hasn't been this sore in ages ! Two days later and I'm still flinching ! Definitely gonna work these into the routine methinks ! First couple of sets weren't a problem but the last one sure was.....
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Continuing in the "exercises I haven't done for awhile" vein I tried some skull crushers for the first time in ages instead of CG bench pressing. Fark me the tris were sore the next day ! hard to lift huge weights while doing these but sure felt the burn ! <br />
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Also busted out some unweighted chin ups ( palms towards me ) for shits and giggles and they went pretty well. -
[quote name='MN5']Continuing in the "exercises I haven't done for awhile" vein I tried some skull crushers for the first time in ages instead of CG bench pressing. Fark me the tris were sore the next day ! hard to lift huge weights while doing these but sure felt the burn ! <br />
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Also busted out some unweighted chin ups ( palms towards me ) for shits and giggles and they went pretty well.[/QUOTE]<br />
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If you've been working on the guns these chin ups can be pretty easy (until the burn sets in). I like the variations you can get with pull ups - just like press ups. A slight change of hand position and you are targetting a different muscle group. No need for fancy ($$) equipment either. I'm still trying to figure out how to set up a decent pull-up bar at home. I'm a tad to heavy for door frames!! and to my shame I don't have a shed!! -
[quote name='Paekakboyz']If you've been working on the guns these chin ups can be pretty easy (until the burn sets in). I like the variations you can get with pull ups - just like press ups. A slight change of hand position and you are targetting a different muscle group. No need for fancy ($$) equipment either. I'm still trying to figure out how to set up a decent pull-up bar at home. I'm a tad to heavy for door frames!! and to my shame I don't have a shed!![/QUOTE]<br />
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I usually don't bother too much with overhand ones basically cos I can't quite get as many reps ( naturally, as they are a bit harder ) and cos I figure they don't target the guns as much as underhand ones. As I tend to deadlift a few days before I rely on that to target the back muscles ( basically one all out set is what I do, then I see stars and lie down for a few seconds :shock: ) <br />
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I'll usually chuck a bit of weight around my belt when doing underhand chins but didn't this time and got a few reps in.....<br />
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I do the chins on a nice strong beam in the garage which has lasted well but prior to that had done them on the door ( Pull ups obviously ) when the wife wasn't home to tell me off. Unfortunately she knew I had been doing them because my belt scraped a bit of the paint off the door. DOH ! -
ha ha busted!! I thought I'd found a good place for a bar last night.... until I worked out I'd have to put a couple of holes in the walls to make sure I connect it to a stud. Bad outcome would be putting it up wrong, worse outcome would be ripping a chunk of the wall out!!<br />
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Yeah the palms forward ones are bloody hard - I reckon the wide grip ones are actually a bit easier than the close grip ones. Either way its still a really good exercise.<br />
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Next in line is those mad fingertip pull ups that Bruce Lee used to do!! now that is impressive! -
A relaxing weekend of doing nothing strenuous was rudely interrupted by my mum ringing and saying she had a little buddha statue that needed moving. This "little" statue was admittedly not the biggest but fark me it weighed a ton ! you know how sometimes you underestimate something, go to lift it and perhaps not give 100% ? well I did and to my amazement it barely budged. It took a mighty effort to lift this bastard and actually move it to where it needed to go and holy shit the guns felt it the next day, the back was absolutely fine which I put down to deadlifting but by crikey I'd like to get this thing on the scales and find out its weight......<br />
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On a related note I went to some Mitre 10 fathers day promo thing expecting to be bored shitless but actually having a great old time. Levi ( the "big is good" guy from the ads ) was there and I got the requisite cheesy photo with my son ( any ferners on my facebook can have a gander, it's my profile pic ) and what a hell of a nice fella he was. I think my boy was a bit alarmed that this moving mountain was talking to him ( he told me he weighs 200kg ) but he soon eased up and was giving him high fives. I sheepishly admitted to Levi that I did a few weights feeling like I would if I'd gone up to Don Bradman and said I "play a bit of cricket" and he said "Yeah bro I can tell" ( ok I made that bit up )....<br />
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He was 6th strongest in the world a few years back ( which I think is an amazing effort considering some of the Eastern european freaks he'd be up against ) but says he doesn't compete anymore. I told him I could have used his services the day before and he had a laugh about that. His advice when doing any kind of lifting is ALWAYS lift really quickly and explosively. I don't necessarily want a pair of 25 inch cannons like he does but still great advice from a bloody good joker. -
Down to 95kg ! feeling a bit waifish and have had to hold onto lamposts as I've walked on some of wellys windier days. <br />
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didn't bench for awhile ( bout a month ) and did a few "assistance" type exercises which ( so the link said ) were supposed to increase my bench. Guess what ? it didn't, in fact I lost a bit of strength which sux but I'm sure it'll come back after a few workouts. <br />
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Weighted chins going great, flagging deadlifts for awhile to get a slight pain in my lower back time to recover properly. -
Absolutely rooted after a day of doing a few weights in the garage ( family was out so had the house to myself ) probably overdid it judging by the pain appearing all over my body. <br />
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Treated myself to a 90 minute kip on the couch and woke up feeling like shit. Clearly too long spent sleeping ! -
Crikey, 2 months since I last wrote anything here ! <br />
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Gonna embark on a 7 week deadlift type thing, aiming to increase the 1 RM ( which is currently 200kg on a good day woohoo ! does just about blacking out afterwards count ? ) I don't have enough weight but I have a whole bunch of bricks ( each 5kg exactly ) which I wrap in plastic bags on the bar to get it to 200kg. Very DIY type strength building. <br />
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The workouts go something like this thanks to good old Google.....<br />
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Week one: 70% - 15 sets of 1 - rest one minute between sets <br />
Week two: 75% - 12 sets of 1 - rest one minute between sets <br />
Week three: 80% - 10 sets of 1 - rest 90 seconds between sets <br />
Week four: 85% - 6 sets of 1 - rest 90 seconds between sets <br />
Week five: 90% - 3 sets of 1 - rest two minutes between sets <br />
Week six: Rest (no deadlifting) <br />
Week seven: try for a new max deadlift. Rest as long as you need in between sets (i.e. 3+ minutes) <br />
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Quite keen to see what ( if anything ) happens at the end. -
[quote name='Kea']hope you don't break/pull/rip something![/QUOTE]<br />
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Haha pulling is the whole point dude so I hope I DO pull something !!!! <br />
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First workout out of the way, 140kg....not too shabby, felt pretty good, just a slight pain in the lower back....<br />
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Roll on the 150kg x 12 in a day or two !
