Fatbastarding: NTA log
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Been really slack with the workouts and the updates, but I decided to take a week off from exercise to allow my calves to come good and a few twinges to fade. All this was undone when Little Aussie came into our bed at 4AM one morning, and proceeded to kick the covers back. I was sleeping a bit crooked at the time and got cold air all over my back. Little bugger....<br />
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I saw a HyperExtension home workout Tower on special at Kmart for $125, so nabbed it. Mrs TA unimpressed with it taking up room on the patio, but this is about my weight to her direct benefit - now if she gets uppity, I just say "Well if you WANT me to have two heart attacks before I'm 50 like my Dad did, I'll take it back!" She usually quits soon after that....<br />
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So this thing has a chin/pull-up bar, hanging knee raise pads, dip bar, situp brace and can also do a couple of other exercises that I replicate with weights. Had a decent go on it the other night and it appears to do the trick, and is cheaper than going to the gym. Given the difficulty I have with a few exercises, I've set myself a few short-term (within a month) goals to make a complete circuit:<br />
<br />- One full chinup - no I'm not kidding, this is a real issue for me due to my crap upper body strength and excess weight. At the moment I'm pulling myself up to 90 degrees arm angle and hanging there as long as I can. Gotta start somewhere...<br />
- One full dip - as above.<br />
- 20 knee raises. <br />
- 30 situps<br />
- 20 pushups<br />
- 20 shoulder press - free weights<br />
- 20 bent rows - free weights<br />
- 20 bicep curls - free weights - mainly to supplement the chinup<br />
<br />
All these exercises will be done in circuit, with minimal breaks, three times over.<br />
<br /> - 20 deadlift - free weights<br />
- 20 squat - free weights<br />
<br />
Presently my free weights stocks are a little low, so the squats and deadlifts will occur at the end of the other exercises so I can load up the bar as much as I can without having to change weights back and forth. The dip bar on the frame makes a perfect rest for the squat bar, and if it can take my weight, then it can take whatever weight I'm capable of squatting in the next month <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /><br />
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I'll build up to these and basically train to failure - the training and playing at rugby has made a good start but it needs a kick in the guts.
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[quote name='NTA']<br />
Been really slack with the workouts and the updates, but I decided to take a week off from exercise to allow my calves to come good and a few twinges to fade. All this was undone when Little Aussie came into our bed at 4AM one morning, and proceeded to kick the covers back. I was sleeping a bit crooked at the time and got cold air all over my back. Little bugger....<br />
<br />
[b]I saw a HyperExtension home workout Towe[/b]r on special at Kmart for $125, so nabbed it. Mrs TA unimpressed with it taking up room on the patio, but this is about my weight to her direct benefit - now if she gets uppity, I just say "Well if you WANT me to have two heart attacks before I'm 50 like my Dad did, I'll take it back!" She usually quits soon after that....<br />
<br />
So this thing has a chin/pull-up bar, hanging knee raise pads, dip bar, situp brace and can also do a couple of other exercises that I replicate with weights. Had a decent go on it the other night and it appears to do the trick, and is cheaper than going to the gym. Given the difficulty I have with a few exercises, I've set myself a few short-term (within a month) goals to make a complete circuit:<br />
<br />- One full chinup - no I'm not kidding, this is a real issue for me due to my crap upper body strength and excess weight. At the moment I'm pulling myself up to 90 degrees arm angle and hanging there as long as I can. Gotta start somewhere...<br />
- One full dip - as above.<br />
- 20 knee raises. <br />
- 30 situps<br />
- 20 pushups<br />
- 20 shoulder press - free weights<br />
- 20 bent rows - free weights<br />
- 20 bicep curls - free weights - mainly to supplement the chinup<br />
<br />
All these exercises will be done in circuit, with minimal breaks, three times over.<br />
<br /> - 20 deadlift - free weights<br />
- 20 squat - free weights<br />
<br />
Presently my free weights stocks are a little low, so the squats and deadlifts will occur at the end of the other exercises so I can load up the bar as much as I can without having to change weights back and forth. The dip bar on the frame makes a perfect rest for the squat bar, and if it can take my weight, then it can take whatever weight I'm capable of squatting in the next month <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /><br />
<br />
I'll build up to these and basically train to failure - the training and playing at rugby has made a good start but it needs a kick in the guts.<br />
[/quote]<br />
<br />
What does this thing look like?
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[url="http://www.hyper-extension.com/item.aspx?ID=35"]http://www.hyper-extension.com/item.aspx?ID=35[/url]<br />
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Like that. :nta -
[quote name='NTA']<br />
[url="http://www.hyper-extension.com/item.aspx?ID=35"]http://www.hyper-extension.com/item.aspx?ID=35[/url]<br />
<br />
Like that. :nta<br />
[/quote]<br />
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impressive, looks light and easy to shift around, not bulky like other gym gear.Be interesting to see the results. -
chins ups - I can do 4Â <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':lol:' />Â fuck they are hard...
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[quote name='BartMan']<br />
chins ups - I can do 4Â <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':lol:' />Â fuck they are hard...<br />
[/quote]<br />
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Overhand or underhand ? They're called pull ups if they're overhand aren't they ? underhand is certainly alot easier, mind you depends how much ya weighÂ
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[quote name='Virgil']<br />
impressive, looks light and easy to shift around, not bulky like other gym gear.Be interesting to see the results.<br />
[/quote]<br />
<br />
Weighs 45kg, most of which is of course in the base rig and lower support column. As for results: That depends directly on my willpower <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /> But at least I'm not restricted just to pushups, situps, and a bit of free weights. Chinups, Pullups and Dips are key areas for strength as they work the whole core if you're doing it right. As MN5 says - you've got to be pretty rigid and not swing around. I can feel the strain on my abs when attempting chins, so I concentrate on locking them up.<br />
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Still pissing rain here in Sydney. Hope the game is still on - the issue is most of the grounds are council-owned. They don't maintain them very well, cutting the grass very short at every opportunity. Thus, when its wet, they call games off because they're afraid of permanent damage. I blame the fucking soccer fairies; besides the odd scrum we do very little damage to the fields. -
Rugby was washed out today which was a shame - wet weather softens up the council clay-based grounds....<br />
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So instead this morning after a breakfast of carb-laden pancakes I hit the Tower of Power:<br />
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1st set<br />- 3/4 of a chinup, with a hanging hold immediately after for 5 seconds<br />
- 1/2 a dip<br />
- 15 knee raises<br />
- 20 situps<br />
- 20 pulldowns (as recommended in the manual - using the dip bars with an angled back - kind of like a lat pulldown action)<br />
- 10 pushups<br />
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2nd set<br /> - 1/2 a chinup, with a hanging hold for 10 after<br />
- 3/4 of a dip (PROGRESS!!!)<br />
- 12 knee raises<br />
- 20 situps<br />
- 12 pulldowns<br />
- 20 squats<br />
- 20 shoulder press<br />
<br />
After this I thought I was going to throw up those nice pancakes so I gave it a break... Protein shake to settle things down. Felt really buggered so must have done some good.
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Well, we're flying out for Adelaide tomorrow until Saturday afternoon, so won't be at training or playing this weekend (if play commences - more rain forecast which is not good for any level of rugby in Sydney). Also won't have access to my spiffo home gym Tower or Power thingy.<br />
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Purpose of the trip is simple: visit my parents' side of the family who all live in South Australia (Mrs TA's all live in Sydney - I know who got the better deal). We're meeting my parents there so hopefully Dad will be up for a few long walks. He might complain about his heart but given the manual labour he's been doing, and the weight he's lost while tripping around Australia with Mum, the old bugger should have a few km in him each morning... Will attempt to break it up with pushups and crunches, but pretty sure the old man won't be in that <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /> -
Well, we're flying back tomorrow and besides 10 pushups, a couple of chins and one 2km walk I've done fuck all this week except exercise my drinking elbow. Mum and Dad brought all manner of delicacies from WA with them to Adelaide so have been tucking into the oysters, sheep's cheese and a staggering amount of piss since Monday afternoon. Between us we've knocked off 5 litres of beer (Heineken mini-keg - good fun but the preservatives gave me a headache), one bottle of some Cubano cane rum, 1 litre or thereabouts of Johnnie Walker Red, and that's not including going out for lunch. Fuck! Next week will require some staunch action on my behalf to cleanse the system and motor the fuck back into rugby...
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Nothing like a good blow out now and then <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />
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Yes, well there are blowouts and then there are wipeouts. On the scales last night I was a full 4kg heavier than when I left, but that was after dinner. This morning after a workout I was back to 115kg ...<br />
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Today's workout on a miserably damp Sunday:<br />
<br />
1 Chinup (sort of) followed by 5 second hang at right angles<br />
12 hanging knee raises<br />
10 pullups (equiv to lat pulldown with 60% body weight)<br />
20 situps<br />
1.5 dips<br />
10 pushups<br />
15 shoulder press free weight<br />
15 bent flyes free weight<br />
<br />
5 second hang at right angles (no chinup)<br />
10 kne raises<br />
10 pullups<br />
15 situps<br />
1 dip<br />
10 pushups<br />
20 shoulder press<br />
20 bent flyes<br />
<br />
20 squats x 3<br />
30 deadlift x 2<br />
<br />
I'm knackered. Mrs TA and I are off to see Pirates 3 today. -
Back on the Tower of Power tonight:<br />
<br />
Most of a chinup followed by 10 second hang<br />
12 knee raises<br />
10 pullups<br />
20 situps<br />
2 dips (yes - 2 full dips! Willpower is a wonderful thing)<br />
10 pushups - I have eschewed the pushup bars in favour of just going on my hands. Better for my lower back I've found<br />
20 shoulder press (these are at about 10kg I think)<br />
20 bent flyes (these are at about 10kg I think)<br />
<br />
No chinup followed by 5 second hang<br />
12 knee raises<br />
10 pullups<br />
20 situps (had to take a break twice)<br />
2 dips (again!)<br />
8 pushups<br />
20 shoulder press<br />
20 bent flyes<br />
<br />
30 Squats x 2 (approx 30kg)<br />
30 Deadlifts x 2 (approx 30kg)<br />
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That last set of Deadlifts nearly shattered my lower spine I must say. After the workout I felt nauseous and was shaking like milk (Cure joke), which I take as a good sign. When I was doing big legs sessions at personal training I used to regularly throw up afterwards. Protein shake and then did story time with Little Aussie, falling asleep not long after he did <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /><br />
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We took his stitches out last night - while on holiday in Adelaide he took the back of his rather large noggin out on the coffee table in our apartment. 4 stitches, much grief. Once he was sewn up he was fine! -
[quote name='NTA']<br />
<br />
We took his stitches out last night - while on holiday in Adelaide he took the back of his rather large noggin out on the coffee table in our apartment. 4 stitches, much grief. Once he was sewn up he was fine!<br />
[/quote]<br />
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Ouch!<br />
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Your lucky he didnt connect with the front of his head, you and your Mrs would be attracting a few not so nice stares then!<br />
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As a kid i was forever getting bumps and bruises on my head, everyone would think i was getting smacked around by my parents! -
Brief update - both grades won on the weekend while I was flying in from Adelaide. The game was moved from our ground to theirs (softcock council shut our grounds) and so we only had 26 blokes to run two sides. Most of 2nd grade backed up (bar about three) and after some early pressure both sides came through well.<br />
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Firsts 48-13 with our LHP nabbing 2 meat pies (and nearly a third by all reports)<br />
Seconds 35-15 and for the second time we had our 18yo propping at tighthead and his dad at rake <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /><br />
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This weekend its the big one: Bankstown. Need to beat the bastards to get out of their sights on the Shield table, though second grade won't catch them even with a bonus point. Will be different come finals time... -
Played first half for second grade today (second row again <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/rolleyes.gif' class='bbc_emoticon' alt=':lol:' />), and we got a bit of a touch-up from Bankstown to the tune of 29-8. As a team, we did all the basics wrong - tackling too high, rushing out of the line, letting their Islander boys play basketball rugby just the way they want. No real structure in attack from us. Down 19-3 shortly after the break, we hit back with a try to make it 19-8 and then, having all the momentum, it got turned when the regular ref left the field and an old fat bloke took over. He missed a massive knock-on by the opposition and they ran away to score. They also kicked a penalty for the final result. They worked the blindside really well and just ran big lads at us. We tried to play them at their own game when we should have used better discipline to play for field position and grind out the win. They're now well clear of us at the top of the table.<br />
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Firsts had a hard game and won with a last-minute try 20-15. Thank fuck - they should have drilled those guys and its a definite wakeup call. We're now leading the Club Championship by 28 points and should stay that way unless we stumble, and by fuck we better not.<br />
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Training is back to two nights per week as we run into the second half of the season.<br />
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On a personal note, I touched the ball only a couple of times in the rucks, and yet again made no tackles - their blokes offloaded quite a farken bit and weren't very good at ruck time besides. They just spread it, ran through our arm tackles and left us for dead. Gotta fix that... My one opportunity for glory came at lineout time - they missed it and it dropped to me standing at 3 - I put it through the tips of my fingers. Might have been a good thing actually as there were several large opposition lads ready to smash fucker out of me :nta<br />
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Also, I've noticed the last couple of weeks that my left Achilles is on strike - sort of. If I stand on the ball of my right foot I can lift my heel well off the ground, but not with my left. Might be time to see the physio, but the next five weeks are all games either at home or at an opponent just up the road, so any recommendations to lay off might just fall by the wayside <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /> [edit]Just realised I probably won't be playing one of those games anyway, as their second grade side dropped out of the comp... :nta
