Project X
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<p>The ride home from work starts at about 116m altitude, then goes down to just under 70m at the lowest point. From there to get to the ridge above my place is about a 30m climb in just over half a klick. The Ironman crew at work would laugh but a 5% gradient is pretty tough when you haven't been on the bike in ages, and its a 14kg mountain bike!</p>
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No exercise on the weekend, though i did build a shed for the pool equipment. Spent $280 on materials from Bunnings and while the result is distinctly amateur, it beats paying some prick $700 for a "professional" one. Will probably need to insulate it at some point from an acoustics point of view - poly carb sheeting isn't exactly dampening.<br /><br />Most of the energy used was from swearing at the memory of the previous owner, who lived through two summers without one, and let it perish in the bright Aussie sun. So that's something else I have to cater for in a couple of years I suppose...
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Something like this? Good work!<br><a data-ipb='nomediaparse' class="bbc_url" href='http://www.ozziegardensheds.com.au/wp-content/uploads/2010/11/store_smart_green.jpg'>http://www.ozziegardensheds.com.au/wp-content/uploads/2010/11/store_smart_green.jpg</a><br>
Just watch out for one of these:<br><a data-ipb='nomediaparse' class="bbc_url" href='http://d3lp4xedbqa8a5.cloudfront.net/s3/digital-cougar-assets/AusGeo/2013/09/10/6314/redback-spider.jpg'>http://d3lp4xedbqa8a5.cloudfront.net/s3/digital-cougar-assets/AusGeo/2013/09/10/6314/redback-spider.jpg</a> -
<p>BTW I'm not worried about redbacks around the pool - we've got the fucking things inside the house!</p>
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<p>So after a couple of exceptionally lazy weeks, where the only thing I did was help a guy load some bricks that I sold him, and put some insulation in the pool pump cover, I stepped on the scales on Saturday.</p>
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<p>97.7kg</p>
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<p>Fuck</p>
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<p>I tried again a few times to make sure but yeah there it was. That was after a night of beer and pizza so while it wasn't critically bad, when I look back at my endomondo feed it isn't pretty viewing. I've been enjoying the life of a lazy funt a bit too much since Xmas, and after sleeping the afternoon away in front of the cricket, decided that today was (another) new start.</p>
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<p>This morning, the alarm went off at 6.20AM and I got straight out of bed instead of lying there trying to go back to sleep until 7.</p>
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<p>1km walk down to the park in 9:14</p>
<p>11 minutes of body weight comprising two sets of: 5 pullups, horizontal ladder, 10 pushups, 20 squats, 20 lunges per side.</p>
<p>500m run in 2:37</p>
<p>1.5km walk home in 13:41</p>
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<p>The pullups were fucking murder as I'm so out of shape, as well as carrying too many kg. Early mornings and weight training just aren't me.</p>
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<p>Think I'll get back to running first thing, then weights at night. I also need to set the new place up with a pullup bar so a trip to Bunnings is in order. Might see if I can find something to build a squat rack while I'm there, though it might just be cheaper to buy one.</p> -
<blockquote class="ipsBlockquote" data-author="Kea" data-cid="411016" data-time="1390222456">
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<p>Made me laugh, thanks NTA. 5 Pull ups "fucking murder". ha.</p>
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<p>Damn you and your infernal consistency....</p> -
<p>I struggled to do 1 when I was 115+kg! Think my max was 10 but that probably wasn't quite full hang.</p>
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<p>Once I get down below 90 I'm thinking it will be a lot easier. Ordered a wall mounted pullup assembly (pic attached) which included a pair of gymnastic rings (with 4m straps) that I'm going to stick up outside the garage on an area that will become my outdoor home gym. Will have room for weights and everything, but I'd better get a tarp to cover it. Should do the trick.</p>
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<p>You're right, when you get to 90 it'll be much easier (obviously), and that makes a big difference. I was low 80s at one stage and my pull ups became easier-and even though I'm now 87-89 I have maintained the consistency so they are still easy.</p>
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<p>I'd encourage you to, now, regularly do 10-20 half pull ups, and also while holding yourself up on the bar do single leg raises. It'll train your back / shoulder muscles to get used to the exercise, but isn't too hard. Before I started to do correct form pull ups, I had over a year or two where I did half pull ups. I was doing 100 of those once a week, max was about 30-40 in a set.</p> -
<p>First, after a hike I would just do one pull up and while holding myself up there I'd do leg movements for the abs. That was over a year. I did it to stretch the back out after the impact of run/hike. </p>
<p>Then I added 1/2 pull ups, where I'd do a pull up, then go halfway down (where the elbow would go past 90 degrees to about 110), then back up in a smooth movement, but with a still body. Be careful about bouncing to avoid hurting shoulders. Did that for about a year and started doing a few full pull ups.</p>
<p>Now find pull ups easy, and my back/shoulder muscles are bigger and strong. Still, I have plateaued and am below my best level from last year, so want to improve in March once the weather in warmer.</p>
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<p>Perhaps if you face away from the wall, then you could get into the habit after a run/ride of doing a pull up then ab exercise while holding yourself up-then adding some half pull ups.</p> -
<div>5km run in 27:55 this morning. First 5km I've done since November 30, and it showed! Per km times:</div>
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<div>5:22, 5:25, 5:44, 5:43, 5:37 + a couple of seconds change when I stopped the clock.</div>
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<div>Jeez that is awful but at least I cracked 28 minutes. Conditions were good despite the light rain, making it nice and cool.</div>
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<div>Think I really need to do this twice a week and build the pace so I'm regularly hitting sub-25, which I've only done four times:</div>
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<div>01 Jun 2013 - 24:48</div>
<div>24 Apr 2013 - 24:43</div>
<div>19 Apr 2013 - 24:40</div>
<div>21 Nov 2012 - 24:47</div>
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The pull up bar kit arrived yesterday so after a quick visit to Bunnings to purchase a new hammer drill* I put it up and have it a quick test. Solid.<br /><br />Unfortunately due to friends being in town I didn't get to give it a decent crack but it will cop some work over the next few weeks. It will break before I do, but I need the side gate put up before I can leave all my weights out there too.<br /><br />* battery operated drills are fucked for masonry work. Cheap AEG corded drill tore right into the bricks and some concrete I needed to take care of this morning.
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<p>what kit did you get??</p>
