Now or never: Taking it to the next level
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Friday: back and triceps<br />
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Back to base and a pretty damn good workout. Loving the deadlifts. <br />
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Cheaty treat day.......<br />
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Lamb curry, nachos. coconut icecream, choc chip cookies, skittles. <br />
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Stuffed but was hungry as hell again a couple of hours later. This aint easy. -
Ha ha was it the treat day that got you Kirwan!!<br />
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I'm also working on the diet - I bring my lunch to work now and try and steer away from pastries etc as snacks. Probably could work on portion control though! -
Good to hear fellas but for my part its all gone to hell the last 2 days. Got up early yesterday feeling ok but felt gradually worse on the way to the gym and the workout itself was a nightmare. Seems I've copped a stomach bug. Threw up and could barely eat a thing yesterday. Feeling a bit better today but no way I can train or stick to diet. Not a major setback but was really hoping to smash it this week.<br />
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Bloody kids and their germ infested kindergartens. -
Wednesday<br />
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First day back from illness and still feeling a wee bit vulnerable. PT agreed to not do crossfit but the workout was probably almost as intense. We foccussed on the arms and it was brutal but awesome. After almost 5 days of no training the pump was unbelievable (farking historic actually). Felt much better after the workout and super charged for more.<br />
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Signed on for 6 more weeks. I can't get enough of this. -
Falling behind. Time to update.<br />
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Ironically the day after the most recent entry I had an absolute shocker. The PT overdid it a tad and I was close to passing out. A ridiculous session that included me running around the block in 4 degrees and rain with the PT hanging off me with that rubber rope thing. Fark that nearly killed me. Was pretty stupid when considering I was still recovering from illness but what doesnt kill you etc...<br />
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Boys trip to Berlin was most welcome after that. Only had one beer the first night but went ballistic at about midday the next day. Walked through a market and "sampled" almost everything I came across, then ate schnitzel with baked potatoes, followed by a sundae, followed by a pizza, followed by sorbet and all washed down with beautiful Bitbürger beer. Had another schnitzel for dinner and then a kebab later. Was a bit more restrained the next day but still plenty of beer. But that was more than enough and I couldnt wait to get back into the diet and train again. I was a bit disgusted with myself actually. Clearly I'm over that lifestyle which is a but sad but I guess I have no desire to destroy what I've gone through some serious agony and hurt to build up. My two mates smashed it the next day and on the plane back and probably could have gone on the whole week. Christ I've become a boring bugger.<br />
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Back at gym on Tuesday with a good shoulder and calves day but the real test came with Psycho Terminator on Wednesday. She started me off with 30 burpees which set the tone for the rest of the session which primarily involved destroying my chest. Amazing what just a few days off the wagon can do to your fitness.<br />
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Great guns session today. Will hopefully be back to my best next week. -
Friday - Back and tris<br />
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Another excellent session. Really getting back into it now. I reckon the program is the perfect blend of exercises and high and low reps.<br />
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Cheat day awaits. -
Saturday - Cheat day<br />
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A good one this one: Large Burger King meal plus ice cream plus kitkat plus nachos plus bbq chips.<br />
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Once again didnt feel too bad in the guts but tired. Would be so easy to carry on the entire day.<br />
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Feel I'm starving much of the time now but I'm eating more than I ever have. The body is indeed a weird contraption. -
Lagging again...<br />
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Monday- legs<br />
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Due to new job i have to train before work which means getting my sorry årse out of bed at 5:30. Feel great once im there but it aint easy getting up when Its pitch black and minus 15 degrees. <br />
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Anyway awesome leg day. Clinical if you will. -
Tuesday - shoulders and calves<br />
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For some reason not the best session. Usually do this with PT so maybe thats why. <br />
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Spoke to PT later and she agreed that due to my rampant metabolism i can have a treat day instead of just a cheat meal. Farking great news that!!! -
Wednesday: Chest and biceps<br />
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My favourite day and another great session. Only a weirdo in spandex and a few chicks around so no spotter available but it still went well. Have really got to get myself a training partner for chest day. Want to get some more reps in without freaking out about not getting it back up again (that does not only apply to bench press he he). Sixpack coming on but I think I need a tan to properly see the definition. Havent got any decent sun on my body since a couple of days in July. Sunbed has been suggested but farked if I want to do that.<br />
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No chance of gym tommorrow so will have to do some home crossfit. Don't have any gym kit at home so not sure what to do. Might combine Kinect Kung Fu Panda on the XBox with pushups and situps! -
When in doubt, do burpees <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Here's one, 20min AMRAP of 5 Burpees, 10 Situps, 15 Airsquats.<br />
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Standards:<br />
Burpee; hips and chest must hit the ground, must have a jump, and clap over your head<br />
Sit up: Hands to touch the ground behind your head, then touch your toes (feet together)<br />
Airsquats: Hip below knees, and stand to full extension<br />
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That should get a sweat up. -
Cheers, might give that a go next time. What I did do was:<br />
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15 burpees<br />
50 situps (budda style with feet together)<br />
15 pushups<br />
10 box jumps<br />
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x3<br />
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I then finished it off with 30 burpees,<br />
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Certainly did the job although I wish I could have put kettlebells in there somewhere. My son tried to do it beside me and he was bloody good at the burpees. Maybe its easier for kids with their lighter bodyweight and all that.<br />
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My eldest son is certainly loving all this and that really makes it worthwhile. -
[quote name='Rancid Schnitzel' timestamp='1354828023' post='331220']<br />
Cheers, might give that a go next time. What I did do was:<br />
<br />
15 burpees<br />
50 situps (budda style with feet together)<br />
15 pushups<br />
10 box jumps<br />
<br />
x3<br />
<br />
I then finished it off with 30 burpees,<br />
<br />
Certainly did the job although I wish I could have put kettlebells in there somewhere. My son tried to do it beside me and he was bloody good at the burpees. Maybe its easier for kids with their lighter bodyweight and all that.<br />
<br />
My eldest son is certainly loving all this and that really makes it worthwhile.<br />
[/quote]<br />
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Can't go wrong with burpees. That's a good WOD, I'd be tempted to put the box jumps after the burpees (so a similar movement tires out the next one. The situps would have made the pushups harder too, so that's a good combo, then the pushups feed into the burpees in the next round. Everything gets harder.<br />
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Fun to play around with bodyweight movements. I'm going to have to try an do this sort of thing when I go on holiday for a few weeks. -
[quote name='Kirwan' timestamp='1354829859' post='331226']<br />
Can't go wrong with burpees. That's a good WOD, I'd be tempted to put the box jumps after the burpees (so a similar movement tires out the next one. The situps would have made the pushups harder too, so that's a good combo, then the pushups feed into the burpees in the next round. Everything gets harder.<br />
<br />
Fun to play around with bodyweight movements. I'm going to have to try an do this sort of thing when I go on holiday for a few weeks.<br />
[/quote]<br />
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Good idea. Will try that next time. Was good to know that I can do this properly at home. Will invest in some kettlebells. Those ring things could come in handy as well. One thing that male gymnasts seem to have in common (other than being small) is massive biceps. -
Friday: Shoulders and triceps<br />
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Another favourite. Deadlifts coming on strong. -
Saturday: Treat Daaaaaayyyy.<br />
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Nachos, wraps, coconut ice cream, real coke, pizza, red curry, half-litre mango yoghurt, kitkat.<br />
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Was ok in the guts but didnt feel particularly well when eating it. I think the thought of treat day is much better than the actual day itself. Still it does make eating clean for 6 days much much easier.<br />
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Sunday:<br />
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Snow day. A couple of hours dragging both my boys on a sled through the snow. Its cool to be able to combine training with something thats pretty fun and something the boys love. Went out again later with eldest and his mate. This time was dragging two sleds up and down hills at the same time. Will sleep well tonight. -
Playing catchup again:<br />
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Monday- Legs. Good again<br />
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Tuesday - PT for first time in a couple of weeks which of course meant crossfit:<br />
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Some wavy rope thingy for 30 seconds. Harder than it looks<br />
6 pullups<br />
15 pushups<br />
3 military presses (heavy arse weight)<br />
15 squats<br />
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X 10!!!!!!!!!!!!!!!!!!!!!!<br />
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Did ok there. Am not a fan of doing crossfit with heavy weights but this was alright. Pretty chuffed with the time too.<br />
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However, I was apparently not destroyed enough so we then moved on to lat raises and front raises and flat back rows.<br />
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The diet is getting ridiculous so will now be doing carb cycling whatever the fark that is. To start I was instructed to eat heaps of fruit so I will gladly comply. -
Wednesday: Calves, obliques and delts, traps<br />
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Didnt have a PT session but her client today cancelled so sinceshe was already there and hadnt had her torture fix for the day I got a freeby. Borrowed some of those strapon things for the shrugs and they make a huge difference. Will have to invest in those. I'd imagine they make a big difference for deadlifts too.