Project X
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Only noticed it when I started running again after that rugby tournament, so I reckon I've probably had a rib popped which messes with my whole back/hip alignment. Walking isn't the same, I can tolerate that, though I've noticed a twinge in my right quad when I do so.<br /><br />Will try to get in with the physio next week to get it straight. Then I'll get back to short, sharp runs (5 km or less) and sprint training
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Bit of a change up tonight - went back and did a Shift Weight (Pull ups and push press starting with 5 of each then dropping 1 per at fail - 20 minutes):<br /><br />5s: 4<br />4s: 8<br />3s: 4<br />2s: 8<br />1s: 1<br /><br />Total reps = 81<br />Weight was 94 kg me + 50kg weight = 144kg.<br /><br />Total shifted is therefore: 11664kg.<br /><br />Not bad for first time back.
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<blockquote class='ipsBlockquote' data-author="NTA" data-cid="393365" data-time="1380175520"><p>
5 x pull up<br />
5 x push press @ 50 kg<br />
5 x bicep curl @ 14kg<br />
25 x push up<br />
25 x lunge left then right<br />
5 x bent row @ 50 kg<br />
25 x squat<br />
20 x dead lift @ 50kg<br /></p></blockquote>
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Circuit 1: 6:20. Two minutes rest<br />
Circuit 2: 7:10. Two minutes rest<br />
Circuit 3: 5:00 as i just did 5 of each due to exhaustion.<br />
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Been a bad week eating wise but the old man passed away on Tuesday morning so I've been a little distracted.<br />
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Not entirely unexpected when he's a 67 year old who had had a couple of massive heart issues in the past, and was probably a few years lucky that way. <br />
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Thankfully we got to see him recently (they live interstate and are mad caravan grey nomads), but it didn't make the whole episode suck any less...<br />
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The message is: don't smoke two packs a day, watch your eating, and listen to the doctor! -
<p>aw shit bro, really sorry to hear about your dad passing away. Hope you and the family are doing ok</p>
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<p>So the only exercise I've done in the week was Sunday morning immediately after the weigh-in above! (Or the "With in" as my autocorrect likes to put it).</p>
<p> </p>
<p>Walk 3km in 25:51, then run 1km in 4:45, then walk 1km in 9:36.</p>
<p> </p>
<p>Weigh in on Sunday: 91.7kg, Chest 105, Waist 98, Hips 102, Callipers nothing different.</p>
<p> </p>
<p>Hopefully with the house shit now sorted out, I can get in a couple of garage sessions and some bike riding. I think I'm fucked for now on the distance running - left achilles is just not liking it at all, so barring some physio, which I don't have time for anyway, I'll just stick to weights and maybe try a couple of sprint sessions on grass</p> -
<p>try my latest pull up routine-and you can extend it to other exercises: <span style="font-size:14px;">do your max reps, then every 5 seconds do another-continue till failure.</span></p>
<p> </p>
<p>Reason: builds strength and stamina, great from forearm workout too.</p>
<p>I did 52 total (15+37) with 5 second breaks all the way, will aim more of course.</p> -
5 minute workout tonight after faffing around with legal documents regarding the house purchase:<br /><br />10 pull up<br />With 50kg bar:<br /> - 10 push press<br /> - 10 shrug<br /> - 10 deadlift<br /> - 10 bent row<br />With 15 kg dumbbell:<br /> - 10 bicep curl<br /> - 10 Arnies<br />10 pushup<br />10 squat<br />10 lunge each side<br />5 pull up<br />
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<p>Been a while since the last update. Since then:</p>
<p> </p>
<p>Nov 2 - 4km walk (32:26) immediately followed immediately by 2km run (10:08)</p>
<p>Nov 4 - 2km walk at work (19:54 - damn work shoes)</p>
<p>Nov 5 - 7km walk before work (56:43), karate that night</p>
<p>Nov 12 - karate.</p>
<p> </p>
<p>So pretty slack.</p>
<p> </p>
<p>As the house move gets closer things become more chaotic. I'm so busy chasing fucking conveyancers and fucking real estate agents and fucking banks that I've barely had time to think. The stress of that and the passing of my Dad has fucked with my sleeping patterns and punched my immune system right in the taint.</p>
<p> </p>
<p>The original timeline of Project X has basically failed, due mostly to my laziness, and lately because life just sucked. I keep telling myself I can just do it later or eat that snack, but its all lies and bullshit.</p>
<p> </p>
<p>Starting today I'm going to get back on the horse, then work my way into the fitness stuff as time permits. With half my shit packed away and the garage largely occupied by packing materials for the next month, I'm just not sure when that can happen.</p> -
<p>Do what you can bro. Even with all the house, health, family stuff in recent times you'd kept things ticking over. Times of change are the worst for maintaining habits.. but they offer you a chance to develop new ones too! </p>
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<p>Walk this morning - 1.1km in 9:39 to warm up</p>
<p>Then a 3km run - 3.01km in 16:19.</p>
<p> </p>
<p>Ankle felt good and I think I found out what the problem is: Thongs. Jandals or Flip Flops if you will.</p>
<p> </p>
<p>I'd been wearing them around because I was in and out of the house packing boxes. Slowly, every so slowly, the gait I developed wearing them started to screw with my old ankle injury and resulted in the achilles flaring up. So now I'm off that shit except for very quick use as required. Back into the Vibram Fivefingers as a preference and things are much better.</p> -
<p>Addit: I stepped on the scales on Sunday after a weekend of beer, sugar, and excess. 96kg!!! Felt bloated, gassy, and ahem runny from Monday through Tuesday.</p>
<p> </p>
<p>After the run today it was back to 93.9kg so heading in the right direction.</p>
<p> </p>
<p>I think I'm also going to concentrate on getting up before the sun and getting the road work in. Even in suburbia, its a magic time of day. </p>
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<p>Its a month until we move house, so I'll get that base fitness back in place, then go back to the muscle work once the new house is set up. Then it'll be Xmas and all the evil it entails.</p> -
<p>Just been messing with my spreadsheet and have the beginnings of a plan for this summer. </p>
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<p>Firstly, there is no point scheduling stuff until we're moved into the house. As I said - a week later its Xmas so that will be a danger time, but overall its a matter of keeping it real in between.</p>
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<p>Next 6 weeks I'll get back into sorting out the diet, hitting the road, and doing a bit of strength work when the garage contents permit. Setting up a new workout space is going to suck, but I might go look for a standalone squat rack/pullup bar so I can get some serious work in. Wall mounted might work too - mate of mine is a metal worker so he could help with that, or I'll just go to Bunnings like I did last time.</p>
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<p>Need to work on technique in the meantime for some of these Crossfit movements. Then as of the New Year, I'll be monitoring weight, tape, body fat, and once per week doing Fran as my weights session. While I'm not about to become a XFit junkie, this sort of exercise is good for basic strength movements and allows a set of exercises for time, to check my progress.</p> -
<p>Walk this morning before work - 45 minutes for 5.44km.</p>
<p> </p>
<p>Might do weights tonight if I have time. We're inspecting the new house we bought tonight and meeting the current owners to sort out a few things. I'm going to measure that sucker up for Cat6 while I'm there. Going to do it right this time.</p>
