Fatbastarding: NTA log
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[quote name='Irish Richard']<br />
Weighing yourself first thing in the morning, after a pish is the way to go.<br />
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Its actually about the same IR - or at least less than 1kg difference each time. I'm having a couple of litres of water and some protein shakes after the bike but most of it gets absorbed overnight it would seem with the rest expelled at the morning tinkle. Its more for my own curiosity than anything, as I work out in the evenings after 8PM and therefore don't eat solid food between the bike and the next day. The scale last night had the needle between 116 and 117 but this morning after the pish its 117 even. -
Weather not looking ideal for an evening ride - lots of thunder and threat of rain. Definitely don't want to be caught in it with the driving record of some folks aroundhere. Think I might head to the local oval with the footy and have a few kicks and maybe a few sprints as per RB's 22-50-22-100 schedule. Its gonna hurt compared to the bike but I need to shake the joints a little <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /><br />
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As for the rest of today, we had friends over so a fairly good lunch of Mrs the Aussie's BLAT salad (see thread) and beef and chicken skewers. Had some pavlova for dessert (naughty) and a nip of McWilliams 1977 Vintage Port. Liquid gold. Also had probably too much Coke Zero, consuming 2 litres. No sugar but loads of caffeine.<br />
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Decided to make Wednesday my measurements day in order to keep it even. I will still weigh myself every day to monitor my general consumption so for example today was 118kg but will be back down to 117kg tomorrow morning. The goal of roughly 3 kg per month is still on track and this week at work will be another good opportunity to limit the diet side of things. -
Last night's ride got called off due to pouring rain so am looking to have another go tonight though it might be a bit wet to corner at any sort of pace. Hitting asphalt at my weight is a less than fun activity.<br />
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Instead I got in some pushups and ab work, and I'm varying what I do here to make different muscles do their thing - crossovers, isometrics, crunches, hand-to-knee.<br />
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What I REALLY feel like doing is lifting some serious weights at the gym so if it rains again that's what I'll do.<br />
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:edit: Mate of mine happened to be nearby at day's end so got a lift home from work. Hadn't caught up in a couple of months so had him over for dinner while Mrs the Aussie was out at Little Aussie's parent/teacher night (yes for daycare). Lasagna and garlic bread for dinner and remaining pavlova for dessert. Got a headache and need sleep more than exercise. G'night mommy. Definitely exercise tomorrow night - probably a bike ride. -
I examined the bearings on my bike's pedal crank while riding home from the train station and decided that to push them further is not a wise move. I will therefore schedule in one more ride later this week, and in the meantime attend the local gymnasium to do some weights work as I'm getting a little punchy for heavy metal. I feel like a lazy prick for not riding now for 4 nights in a row but if the pedal crank goes when I'm 10km from home I will not be a happy camper.
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Know how you feel Nick - once the energy levels are up you can't beat hitting the gym and pulling the arms off yourself!!!
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More tight than you know big lad. As for the workout, I have but one thing to say:<br />
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Ow<br />
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Was going to start on the bike for 5 minutes as a warmup but only had 50 minutes until closing time (stoopid council run gym) so after a brief stretch of pecs, hammies, and quads, got into the following sets of each (keep in mind I had limited time so decided to sacrifice reps for weight - generally 1 minute rests but longer for leg press):<br />
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[u]Bench press:[/u]6 x 20kg bar to check for full range of chest/shoulder movement; 10 x 60kg; Dropset of 3 x 80kg + 5 x 60kg<br />
[u]45o incline leg press:[/u] 6 x 80kg warmup; 10 x 140kg; 10 x 240kg; 7 x 300kg (my pb is 5x400kg and I reckon I could get back there within 2 weeks)<br />
[u]Dead lift:[/u] 6 x empty bar to check my technique; 10 x 20kg; 10 x 40kg; 10 x 50kg - note I did these in the frame (bar on vert rails) to prevent injury as I've not done them in a while. Free weights next time I promise <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /><br />
[u]Assisted chinup:[/u] Lard Arse + piss-poor upper body strength = 4x60kg; 8x40kg <br />
[u]Assisted dip:[/u] As above but a set of 10x40kg<br />
[u]Bicep curls:[/u] limited to 2 sets of dumbell (5 full, 5 half up, 5 half down, 5 full) at 10kg per arm, then barbell at same weight (10kg total) - arms stuffed at that point<br />
[u]Military press (standing):[/u] 10 x 10kg; 10 x 15kg<br />
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At that point my arms had had enough, and I theorised given my inability to walk straight I should spend two minutes on the bike stretching the legs at a gentle 80rpm before leaving. They were closing anyway. Came home, had a protein bar and a couple of shakes to take protein intake to 50g. Getting out of bed tomorrow is going to suck. -
Good stuff Nick.<br />
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The way I look at it - okay, I may gain nothing in muscle / strength just now through weights (beacuse I am trying to keep the calorie intake low) but it is additional exercise / burning kcals and gives the cardio (bike / cross-trainer) muscle sets a rest.<br />
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I'll go late on tonight and record and post what i do. -
[quote]Assisted chinup: Lard Arse + piss-poor upper body strength = 4x60kg; 8x40kg [/quote]<br />
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I'm a bit of a novice here, how do assisted chinups work exactly? -
Its a frame basically with a kneeling pad, with is attached to a weight stack by cable. You put the pin in at the appropriate weight, and that's how much counterweight (assistance) you're getting. I put the pin in at 60kg so I was only lifting the remainder of my body weight - 117-60 = 57 (basically 60 as far as I'm concerned). I think the stack goes up to about 100kg. The dip bars are on the same machine at my gym.<br />
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Here is an example (not the same as the one at the local) - the assistance is via the weight stack you can just see at the back. The weight stack at the front is infinitely more pleasurable, but infinitely more expensive <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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[url="http://www.e-weightloss-fitness.com/back_exercises/asschin.shtml"]http://www.e-weightloss-fitness.com/bac ... chin.shtml[/url]<br />
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I see, thanks for that Nick. :happy:
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OK my legs have recovered but still no exercise the rest of this week. Oddly, I'm down to 116kg as of this morning <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Will get back to exercise tomorrow I promise - Tahs game this afternoon. -
The copious quantities of beer and Thai have taken their toll over the weekend - back up to 117kg. Last night went for a run at the oval, and took Gilbert along. The oval I use has 1.5 rugby league fields on it (juniors play on a reduced size field) that I run the fence on, so its about 400m all up.<br />
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Warmup lap: Jog with kick-pickup - kick the ball as hard as possible down the boundary line then run after it and scoop it up on the run before kicking again.<br />
Lap break: 20 incline pushups (feet lower than arms using a low fence), then 20 crunches, then 20 decline pushups (feet up on low fence)<br />
Second lap: Jog with toe ahead - chuck the ball on the ground then give it the toe and chase after it, continuously kicking along the ground<br />
Lap break: as above<br />
Third lap: Straight jog/run - by this stage I was so stuffed I run the first 100m, then had to walk the second 100 before running the third 100 and then attempting to sprint the last. My "sprint" at this point was not much more than a fast jog.<br />
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My calves are really hurting this morning and it definitely teaches you that you can pedal as far as you like on the bike, it just ain't the same as ground impact. I think my grass shoes are in definite need of replacement though as I could feel my ankles rolling in, leading to shin issues. -
[quote name='Nick the Aussie']My calves are really hurting this morning and it definitely teaches you that you can pedal as far as you like on the bike, it just ain't the same as ground impact. [/quote]<br />
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Yeah, unfortunately. Then, once you've come to this realisation, you also realise that jogging is no match for actual matchplay and by then it's too late :happy: -
Dammit MvJ I was trying to hide that fact from my brain! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> I'm going to start mixing up my training now - bike 1-2 times per week, then down the oval with a mixture of jogging and kicking practice, and probably joining up at the gym again to do some weights work. This should provide a better overall fitness plan but I am on a downslope in terms of motiviation at present.
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Me too. MvJ will have to kick-start the fat-busting once more... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':)' />
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Went for a 45 minute walk/run last night... mostly walknig :shifty: About 5km all up, probably only a few hundred of which was running :nta Regular testing of heart rate showed it to be in the 130-140 bpm region and I sweated like a fat bastard, not surprisingly. Calves still hurt this morning but didn't experience any ankle roll thanks to use of better shoes. My grass shoes are going in the bin.
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I do a bit post-exercise but nothing pre. I believe I should be able to adequately 'warm up' my calf muscles by walking <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> All other muscles are fine - its just a spot about halfway up the back of my lower leg that hurts, not the whole thing.
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[quote name='Nick the Aussie']<br />
I do a bit post-exercise but nothing pre. I believe I should be able to adequately 'warm up' my calf muscles by walking <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> All other muscles are fine - its just a spot about halfway up the back of my lower leg that hurts, not the whole thing.<br />
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I am thinking that explains all the desperate PMs Mrs NTA is sending at the moment.<br />
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NTA, if you know nothing else, you surely know to warm it up before you get stuck in?<br />
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(Love your log tho, honest and fullsome, it's great).