Let's try again...
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[quote name='NTA']yeah just a bit shitty I couldn't push through to 10+<br />
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Speaking of which - lower back problems again. High just above the left glute this time (was the right lumbar area last time). Bugger.[/QUOTE]<br />
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I fixed mine (over the course of a year) by starting gently with pilates, to build up some core strength slowly, then obviously working on core strength with xFit. Get that area right, and the lower back won't be an issue (unless your spine is fucked, but you seem to be describing muscular back pain)<br />
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And of course you are already doing the obvious thing of losing weight to take the pressure off your back. -
Three words: Fuck Western Medicine.<br />
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For the last 12 months or so, since I changed my diet to add a few mineral supplements etc, I've been pretty much bulletproof on the immune front.<br />
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Went to the doc on Monday about a swelling I had under my jaw - he said it was some kind of abscess from shaving and that I'd need antibiotics. I'm not a big fan of them to start with, but having spent a week in hospital two years ago for ignoring a similar complaint, I decided to go ahead. Five days later the swelling under the jaw is down, but I start feeling my sinuses shit bricks, and now I'm hocking up crap and congested to shithouse. FUCK. Anyway, besides the sore back not allowing me to train, and now this shit forcing me to gulp down the fluids, I've missed my stated goal of 110kg by a whole kilo.<br />
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On the face of it, I'm not super happy, but then when I look back over the charts, and see that a mere 47 days ago I was 115.8kg, I've got to be pretty happy. Nigh on 5kg over nearly 7 weeks is healthy and sustainable weight loss in my book. Now I just have to get over this illness and jump right back into it.<br />
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The next goal won't be a specific weight - it will be monitoring a trend line to ensure I'm headed in the right direction ... or at least, not headed in the WRONG direction. You were right about the pants Bart; some of my fave pairs of jeans and shirts are starting to look a little baggy so I'll need to make sure I wear them out before they're too damn big! Well, at least some charities will benefit... -
[quote name='Kirwan']I fixed mine (over the course of a year) by starting gently with pilates, to build up some core strength slowly, then obviously working on core strength with xFit. Get that area right, and the lower back won't be an issue (unless your spine is fucked, but you seem to be describing muscular back pain)<br />
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And of course you are already doing the obvious thing of losing weight to take the pressure off your back.[/QUOTE]<br />
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Deadlifts as well dude. Nothing beats em for building up back strength. All those invisible muscles get a good workout ( well the ones that aren't visible unless your name is Bartman ) -
So, for the next couple of weeks I'm not going to track ANYTHING. I'll keep up with decent diet and exercise practise to make sure that I've achieved the lifestyle change I want. Then on 13th October the madness starts again, with daily weigh-ins and trend monitoring.
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NTA, the 'beltometre' is the best guideline I reckon. In season, I am two notches down from 'normal'. SO in off season when that second notch starts to get tight, I know it is nearly time to start getting ready to compete again! Once a week weigh in, or less is fine unless you're a week out from competition and you have to make a certain weight!!
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One week off in QLD (one 3km run, some chins, pushups, and lovin <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt='B)' /> ) and only 1kg conceded. Yay me!<br />
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Hard work starts again this week. -
Weighed in at 110.3kg this morning. Without really trying. Still trying to shake this nasal/sinus chest thing after some quack gave me fluclox for a pissy little abscess. Should have just lanced it myself <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=';)' />
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109.3 this morning <br />
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Again, without even really trying! Just climbing the stairs at work and keeping the food intake low. Over the last few nights I've been putting together my garden shed so haven't been distracted with snacking, though I am enjoying the odd handful of M&Ms...<br />
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Diet Day Off today, so I started with some sourdough bread with butter for breakfast. Great stuff - much better for you than the white poison. -
Yep ate nearly the whole freakin 700g loaf on Saturday Bart - breakfast, lunch, and dinner. Have decided that it shall be my Saturday treat, because nutritionally, sourdough is pretty fucking good from all the research I've seen, and it carbs the shit out of me.<br />
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Weight this week has been steady below 110.5kg and seems destined to dip, even without any aerobic work this week. I've been concentrating on bodyweight exercises, including two tiny little sets of ab work every night from a new source.<br />
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Monday night was a basic weight circuit with no breaks between sets:<br />
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Chinups - aim for 5. Anything less and over hand (pullups) - minimum 1 with 90 degree hang for count of 5 on the fail<br />
Pick up the curling bar with 42.5kg on it, and crack out Military Press x 10, Bent row x 10, Deadlift x 10 with no break<br />
Pick up 13kg dumbells and do 5 x Bicep curls then 5 x Hammer curls with no break<br />
Rest 5 minutes<br />
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Then inside for 50 pushups in sets of 10-20 and abs.<br />
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For abs I'm now doing two simple exercises I got out of a book called the 4 Hour Body - mainly it was an experiment to test different parts of the book, but I've noticed the difference.:<br />
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Myotatic Crunch x 10<br />
You can find these on youtube. But I do them with a 2 second hold at the top, lower for 4 seconds, and 2 second hold with fingers brushing the floor at the bottom.<br />
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Cat Vomit x 10 - or 4 minutes total time, whichever takes longer.<br />
Also a video on this somewhere, but the one I saw the dude had wicked abs already so you barely saw his abs move <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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If I could shift some more body fat my abs might actually be visible - i can feel them under there toning up! -
And I've been doing those two ab exercises each night this week. Aiming for a three week stint to see some good results here, but like I said the body fat % will probably hide any real change <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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That is true - a 6 pack lurks beneath pretty much all bellies!! some just hide it better than others... call it modesty!<br />
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Core work is vital but I reckon that cardio/weights approach you are taking is spot on. As long as you maintain intensity you can get a mean burn in both the muscles and lungs. <br />
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Checked out both those exercises - I do the first as a chest exercise, lifting a dumbbell over the head, that stretch is really good through the chest.<br />
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lol cat vomit - seems a variation on the plank which is a nasty wee exercise, I really enjoy the static core exercises. You're shaking and it's burning but you ain't moving!<br />
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Keep up the good work mate -
I was being a bit facetious, but if I can get my bfp down to like 15% I'd be thrilled and the general definition of the abs would be present. I have no idea what it actually is but I'm guessing north of 20%.<br />
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What I like about those two ab exercises is they take a total of about 6 minutes to do - easy to fit in anywhere and I just use cushions instead of a swiss or BOSU ball. And if I throw sets of 10-20 pushups in between them, by the end I'm sweating like the time Sweaty McLardass took a sauna.<br />
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Did a walk tonight - 5.4km in 43:42 @ 7.41km/h though I have to admit I cheated an ran about half a km because I was fucking bored of walking uphill early in the piece. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
110.0kg even after 2 beers n pizza last night.<br />
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DIET DAY OFF! WOOOOO! Already into the sourdough loaf with butter and as much fkn milk as I like.<br />
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Have to say these new ab exercises are showing results - my TVAs are already well out to my rib cage and hip bones.