Bodybuilding.....
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@Paekakboyz yeah from the book I read which is based heavily off available evidence he said monitored prep losing no more than 1% of bw per week (ideally 0.4-0.8%) should on average lose 720g of fat and 280g of lean muscle.
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Hey @Magpie_in_aus are you based in Aus or NZ?
If you (actually of any of the lads) need supplements etc then hit me up as one of my side projects is in the game. We also doing all the blues supplements this season which has been quite a cool experience.
Can sort yas a discount code to use
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@JK based is Aussie do you service over here?
Also if I get a discount code should I start finishing every post on the fern with #spon #sponsered #sponseredathlete link in bio.
Got the dexa back today need some tweaking on something lost pretty much 50% fat 50% muscle. My leg balance is slightly evening up. Wanting to get closer to 70% fat to 30% muscle as my overall bodyfat% drop was only 1.3% due to the relative muscle loss.
Also think some thing were a bit off because we had a lot on so didn't eat dinner till 10ish last night then dexa at 6am. Was 1.2kg heavier at 6am today vs yesterday.
Oh well I'm less fat that's a plus.
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So whole bodybuilding thing fell by the way side. Gym closed obviously so got a few weights at home but have changed tack for the time being.
Misses is doing the running program from the book unbreakable runner (meant to be a half marathon) premise is high intensity repeats.
3 trainings a week so far been 8-10x200m one day, 3-4x800m another then 5-7km run on the weekend. Obviously varies but has been ok so far. Factors in a HIIT type crossfity workout 2-3 times per week.
Been doing10k steps every morning and pilates 2-3 times per week.
Weight has stayed the same which is good now that easter is over I should start to drop some kgs and get to some low figures I haven't seen in years.! Hope all are well. This forum doesn't get my attention with no sport.
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Thought I would check in.
Been a couple of years. About 15 months ago broke my ankle for the third time and by far the worst. Managed to not put too much weight on, can still play a bit of basketball each week but cant really run continuously long distancings (400m). Piled on some weight this year to get to my highest weight. Have still been working out so not starting back from scratch just need to monitor what goes in the mouth.
Have a private chat group with some mates where I have started getting them to punt on if I will lose over or under 1kg each week. Have started with $100 bounty for the eventual winner. If they get it right one week it adds $10 to their potential kitty if they get it wrong then -$10.
Currently using that as both accountability and motivation.
The last six months have moved into a new house and have a big shed I have just finished turning into a proper home gym. Have power rack/plyo box/ cable machine/concept 2 rower/battle ropes and skipping rope and just topped up the bumper plates so have about 180kg to work with.
Have 2x 40kg adjustable dumbbells arriving on Monday as the final thing.
Will be working out 4-5 times per week with basketball 1-2 times (likely 1 at the moment as we have a new born baby in the house).
Going to track down the old concept 2 thread and start chucking some rough looking times in there (just picked up a second hand concept 2 today for $450).
Will post the progress as I go.
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Thought I would keep my word and post progress as I go....ten months on. Start of this year on Jan 1 did 75hard again (did it ages ago). Was more for the mental side and get discipline in check. First three weeks was basically on the road looking after a six month old while my misses was working at Adelaide open/aus open as a physio. Forced me to be really disciplined and managed to have have those two trips and another work trip away and came back with lower reading on the scales. Am doing the year long 75 hard thing so three phases of thirty days throughout the year. Have done the first thirty as well. Am down around 10kg so far aiming for another ten by end of the year.
Haven't drunk this year or since mid dec actually so nearly six months. Had drunk less and less over last couple of years as in benders so wasn't much of a change but will probably aim to go for the whole year then maybe ongoing or one blow out a year with the boys. Not really a wagon to fall off.
Aim is to do things outside my comfort zone this year. Started doing five minute rows as part of last thirty day challenge. Near the end I looked for indoor rowing competitions. Saw state champs are coming up saw I could be potentially competitive so just entered. It's in three weeks so now have to learn to row properly and get fitter in that time. Aiming to do the 1min max distance, 500m,1000m and 2000m.
Currently
1min:355m
500m: 1:27
1000m: 3:16
2000m: still got to test that far hahaAlso doing some running training to try do 10km fun run in July. Ran 5km on the weekend which was furthest I've ran since 2021 when I broke my ankle.
Hopefully can tick both of those events off and continue on some consistent weight loss.
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Just tested 2000m time. 6.50 and didn't die aka had a decent amount left in the tank. Based on state champ results online that would have got me second two years ago and third last year. 6.40 would be in contention to win. Given my three weeks of training and no experience I feel I'm peaking well haha
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Did each event today with gaps between each to see how body went.
1min max: 355m (no warm up)
2000m: 6.42... after ten min rest....will be 1hour on the day.
500m:1.30 after hour rest. Had nothing
Went to one year old bday so had cake and few hours break.
1000m: 3.12Learning. 2000m is disgusting to push yourself in. Also didn't really eat much before first couple I did.
Main learning for 2000m I'm only one minute and 6 seconds behind rob wadalls record....
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Also only about 6 seconds off usain bolts 100m record. Thinking might give both a nudge. Either that or identify as a woman.
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@Magpie_in_aus said in Bodybuilding.....:
Just tested 2000m time. 6.50 and didn't die aka had a decent amount left in the tank. Based on state champ results online that would have got me second two years ago and third last year. 6.40 would be in contention to win. Given my three weeks of training and no experience I feel I'm peaking well haha
What comps are these you’re entering? Do you mean 6:40 might be a possible winning time for a certain age group? Do you need to qualify to enter?
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@voodoo yeah qld state champs but each category is age brackets so I will be in 30-39. From what I can tell it's not the most popular sport going. Guess it's the equivalent of stationary cycling. Also no qualifying just paid $60. Pretty sure for nationals you can just rock up as well. Not sure on the go for worlds.
For the 2000m last year times:
1st 6.34 2nd 6.40 3rd 7.16
2021 times
1st 6.40 2nd 7.03 3rd 7.04 -
Sunday story time. and entered. Got bronze in my first two events (max distance in 1min, and 2000m) and skipped my third race the 500m (would of got bronze in that...much faster then the third place guy much slower than first two) as thought I was a better change in the final 1000m race. Ended up coming fourth in the 1000m as a couple of guys who only entered that one race so were fresh. Pretty small field about 6 in my 30-39 age group for each race. My time for 2000m (6.37) and 1000m (3.07) would have got 1st place or second the last two years but got 3rd and fourth so good competitive field. Dude who won the 2000m distance was a fucking axe beat me by 30seconds and second place by 25. Fun experience outside my comfort zone.
Just got home from.basketball semi final as well. Didn't tell the team I did the races in case I sucked in the game. Played my best game of the season, got team appointed player of the game and onto the finals next week
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Update: lost basketball final. Third time in a row losing in the finals. Although last time I couldn't play as I got stuck in NZ with covid. Rather be part of a loss then be on a team that lost.
However tweaked my hammy in the last minute with the game out of reach which was annoying. Feeling like James Harden/Chris Paul/Joel Embid....no title and playoff injuries.
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Spoke to a mate who did school rowing back in the day. He said they would have to try row 10k under 40mins for one of their tests. I gave 5k a try after that (as I had only rowed 2k leading into that comp). Managed a very casual 19.30min 5k basically just working on stroke rate and some random technique stuff. Few days later tried 10k went pretty consistent pace no sprint to end it managed 38.46. Main sore areas was the butt from sitting on the rower for that long and got like four blisters/blood blisters on my hands.
Gave 5k another guy this afternoon managed 18.21 lots left in the tank. Annoyed I didn't get 18.19 as that would be sub 1.50 500m splits. Went a little faster the last 500m. Next aim will be sub 18 and longer goal 17.30 (1.45 splits)
My 2k flat out sprint PB is averaging 1.39 splits so 1.45 will be a big ask.
Sub 38 then sub 37 might be 10k goals.
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@Magpie_in_aus said in Bodybuilding.....:
Spoke to a mate who did school rowing back in the day. He said they would have to try row 10k under 40mins for one of their tests. I gave 5k a try after that (as I had only rowed 2k leading into that comp). Managed a very casual 19.30min 5k basically just working on stroke rate and some random technique stuff. Few days later tried 10k went pretty consistent pace no sprint to end it managed 38.46. Main sore areas was the butt from sitting on the rower for that long and got like four blisters/blood blisters on my hands.
Gave 5k another guy this afternoon managed 18.21 lots left in the tank. Annoyed I didn't get 18.19 as that would be sub 1.50 500m splits. Went a little faster the last 500m. Next aim will be sub 18 and longer goal 17.30 (1.45 splits)
My 2k flat out sprint PB is averaging 1.39 splits so 1.45 will be a big ask.
Sub 38 then sub 37 might be 10k goals.
I can't do the rower for more than 2k. Not because I'm tanked but because of arse soreness. Maybe I need more padding there 😆. Respect for being able to go that long.
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@Rancid-Schnitzel yeah im slowly getting more tolerance for the distance. Guess its like cycling for long periods of time. Although I hate cycling for short periods of time so I wouldn't know.
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Did a 5k time trial today in 17:55. Was pretty hard. Lots to navigate over that distance. Not sure what pace to start at and when to speed up etc etc. There's a concept 2 rowing WOD site that people submit their results daily. I would have come 7th worldwide out of 1591 with that time although a minute behind first. Ticked off sub 18, sub 17 hmmm dunno that's about 5seconds per 500m faster
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Registered for Windsor rowing nationals end of oct. Been training semi regularly following an online training program which seems ok. Some of the sessions are just annoying so making them a bit shorter and higher intensity. Not flat out so I can't effectively train but some are slow strokes per minute and slightly less slow 1k at each pace. Prefer doing 5-6k faster then 8k slower.
Aim to try get all sessions done a week out from the event and give the 2k a flat out go. Previous race (only) did 6.37 would love to be at 6.20 and at least sub 6.30.
6.20 is a stretch but would put me top three in my age (30-39) on the concept 2 site in Aussie submitted times and top 20 worldwide.
Probably stopping after this comp although might try row a half marathon in the days after the race to tick it off while fit.
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So competed over the weekend. Looks like autocorrect got my previous message. Windsor rowing nationals actually means indoor rowing nationals.
Was a interesting format. You could either race on the day or submit your time 2 days early as there was actual rowing comps on that weekend.
Was about 75-80% compliant on my training but bit interrupted a couple weeks out as household was sick.
There were 13 people registered in my age group 30-39. About 75% raced on the day so assume some submitted early. I came third in the live race with a time of 6.28. I know one gun who wasn't racing live so assume I will come off the podium. Also the guy in second was from/inthe USA which was weird.
The winner of my race got 6.06 which is bloody quick for an amateur rower. From what I've read 6.20 and below (plus being able to row on water) will get interest from colleges in the USA.
It's a bloody hard mental battle with both training and racing but I 'enjoyed' trying to harness my inner David Goggins. I can safely say I gave it 100% as afterwards as I finished I tried to get on a seat but couldn't hold myself up so rolled/crawled to the ground in recovery position for 20-30mins. Had the most intense lactic burn in both legs and arms for most of that time, couldn't really move my legs or support them and had to have my eyes closed.
Finally got up walked over and leaned on a wall then spewed. Still felt shit for a couple hours then just exhausted the rest of the day and the next.
Official results come out Wednesday. Except to be a bit disappointed when I get bumped from the top three but stoked with my time and the whole experience.
Likely hanging up my indoor rowing hat and going to give knees over toes guys programs a full crack for the next 6-9 months to work on balancing the imbalances and improving my mobility. Have a different physical challenge I want to take on each year but will do this first.