MN5's 2010 get ripped plan
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[quote name='BartMan']MN5 - christmas time and me and a mate and his boys always head up a local stream and damn it - just for fun. but moving boulders around, dragging deadfall from the bush to shore things up, and just humping rocks around in the stream is a great workout - always shattered at the end of the day, and great fun![/QUOTE]<br />
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Absolutely. My wife was staring at me as if she'd married the missing link but hey, it felt great. Biceps killing me today, lower back and abs ( not that they are visible ) bloody sore as well. My son came out and "helped" by picking up a few pebbles. Whether or not he'll do what I do when he is older or decide Dad is fucked in the head is up in the air but the early signs are promising !
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On this theme, I tried out a new exercise today for the shoulders, and it really hit them well. I recommend it.<br />
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[B]I did a clean and lift above the shoulders, about 40kg, not too major. Then holding the bar at full height for 30 seconds, I walked around, turning twice. Did 6 of them[/B], mixed with stretching calves and hamstrings (was after my hill climbing sets for 1 hour+). <br />
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...the shoulders were tired. Be careful with your thumb placement though, could strain them-so hold the bar carefully. I'll try to build up the reps on that one, and the time in the air....something like 10 times for 1 minute would be good.<br />
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My bench press effort immediately after was pitiful, I had no strength left.<br />
Maybe I should do the post-hill climbing workout like:<br />
stretch, <br />
bench-press 5 minutes, <br />
shoulders 10*1 minute plus leg stretches<br />
10 pull-ups (each with 10 knee lifts) -
well, it's at an outdoor workout place, so the danger should be manageable-though the space is not too large-although there is a dirt basketball court within 20m away around a corner, I could cart it over there and walk further. The main danger is avoiding dropping it on myself. Maybe I can work up to some squats, once I have full control over the bar. The turning adds a bit of extra workload. <br />
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Sorry MN5 for the next off topic question: Bart, I'm trying to build a bit of muscle while retaining fitness. Do ya reckon 3-5 hour hard hike/runs would break down the muscle, so I should only do 90 minutes? Cheers for your advice.<br />
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overhead squats<br />
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well, considering we are not even allowed to JOG for any time (highest intensity is 'brisk walk') by our trainer, I'm picking that you will certainly not get the growth you would get if you were not running etc. You'll get strength gains for sure, but added muscle would be limited!!
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That's interesting, thanks. I like the endurance and fitness I build up from those long hikes, so will continue them this year, but have much more solely muscle building resistance days as well. I also think that pushing myself hard on these hill workouts has increased my weight somehow, but not enough muscle.<br />
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(Have to be honest, my enthusiasm is low for heading to the hill for 240 steps repeated 15-20 times. It is not fun any more!). Won't stop though! -
108's good, do you do them all 2 by 2 (harder that way), and jog down or carry dumbells? At the top for an added burn what about 20 deep no weight squats each time? <br />
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At least you are allowed to do some hill work to retain fitness...wouldn't be good if you were restricted to only weight lifting.<br />
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I only start to get out of breath when I am over 100+ steps-that's why I kept extending it but at 240 it has become less fun (like swimming). Will begin the hill sprint workouts once a week again soon (got 8km race in early June). Reckon 20*240 steps once a week, with deep squats at the top, is ideal for me. After a workout this week, my HB the next morning was under 45. -
one at a time walking now - used to be 2 at a time, and sometimes singles but fast as possible - like ladder work. but now is just a step, one foot alway son the ground!! down is a trot.<br />
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Main reason for these is to keep fluid out of the legs - I had big troubles last week, because I mainly cycled for my cardio workouts - zero walking. So I am now 6 x 40 minute walks a week, with 2 of those sessions to be the stairs.<br />
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I will have to check my HB again - was down to the mid 30s when I last checked, and that was before nationals last year when about to do a late night cardio se3ssion. thought I was dead! -
Last post here MN5, sorry for diverting your thread: remember to try that exercise I mentioned-clean and lift above head, then hold it at full extension while walking, or do the haka if that's more your thing<br />
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BartMan, maybe you need to sleep upside down. Heck, mid 30's! That's pretty fit. Will you be able to get to a competition BB weight 100kg? -
Nah Kea, not aiming for that high, I reckon a lean early 90s and I will be as big as I want to get. I don't want to look like those freaks, just get a good proportion, whcih means upper body has to enlarge some, and then keep the shape, get lean, and have fun. Yeah, that HR thing freaked me out - zero genuine aerobic activity (just the walks), but at that stage, there was also almost zero bodyfat, eating only fresh veg and fresh meat, so heart does not have to work too hard to keep you alive I s'pose!!
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Bench press, push press, bicep curls.....did them all on wednesday and feeling the pain today still ! Push press is something I haven't done for ages but you feel like a bit of a beast with a big weight over your head. Reasonably safe too if the ego gets in the way, you miss that last rep and you have to drop the weight in front of you.....<br />
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Also been doing lots of big walks in the hills as always with MN5 jr just about every morning. <br />
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Kea, feel free to jump in any time dude, more than welcome. As you have been alluding to stairs and hills are a bit harder with 17kg of almost 2 year old on your shoulders but sometimes I'll make him walk and I'll be doing them a bit easier without the added weight. -
I ahve had to add 40 minute WALK 6 times a week after my Auckland BB effort (as opposed to cycling), so I walk home each day from walk around the beach - gives me about 40 minutes, 30 on the beach. And just adding a rucksack with my work clothes and shoes and click clack food containers etc, whcih must be about 5kg at most, makes a huge difference. <br />
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Maybe I should kidnap some kid, or perhaps just add some weight to the bag!! -
[quote name='MN5']Also been doing lots of big walks in the hills as always with MN5 jr just about every morning. <br />
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Kea, feel free to jump in any time dude, more than welcome. As you have been alluding to stairs and hills are a bit harder with 17kg of almost 2 year old on your shoulders but sometimes I'll make him walk and I'll be doing them a bit easier without the added weight.[/QUOTE]<br />
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Well, 17kg moving weight isn't easy. Good going!<br />
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Ya could do two by two steps, if they are stairs. Keep it varied so more interesting. Every time you stop, do 20-30 quick squats with hands behind head as an extra burn. Or, for fun (for him, not you!), run with him on your back, then walk beside him. <br />
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Try a really hard one every now and then-if you usually do 1 hour, do 2 hours.<br />
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I'm finding different effects-the 1 hour plus doing 240 steps 2by2 builds endurance but not speed. Then another day I do 15* 140 steps hill sprints to increase my speed. I might have to try something like jogging up the 240 steps. I'm reducing the frequency of the stair climbing soon though, want to protect my knees. Probably better to 2 12-3 hours hills, and 1 stair sprints. Those shoulder press/holds that I do-I have to be careful with the form because wrists are clicking a bit. Gym soon.<br />
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Bart-yep, carrying something really helps. -
[quote name='Kea']Well, 17kg moving weight isn't easy. Good going!<br />
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Ya could do two by two steps, if they are stairs. Keep it varied so more interesting. Every time you stop, do 20-30 quick squats with hands behind head as an extra burn. Or, for fun (for him, not you!), run with him on your back, then walk beside him. <br />
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Try a really hard one every now and then-if you usually do 1 hour, do 2 hours.<br />
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I'm finding different effects-the 1 hour plus doing 240 steps 2by2 builds endurance but not speed. Then another day I do 15* 140 steps hill sprints to increase my speed. I might have to try something like jogging up the 240 steps. I'm reducing the frequency of the stair climbing soon though, want to protect my knees. Probably better to 2 12-3 hours hills, and 1 stair sprints. Those shoulder press/holds that I do-I have to be careful with the form because wrists are clicking a bit. Gym soon.<br />
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Bart-yep, carrying something really helps.[/QUOTE]<br />
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You know it Kea, he loves it if I run up or down the hill with him on my shoulders ! unfortunately he thinks Dad is superman and doesn't need a rest every now and again, I know this cos I get my hair or ears pulled if I slow down ! -
The last couple of weeks have seen me have much more structure to my workouts, basically weights every mon, wed, friday with cardio days thrown in between. This is opposed to my "I think I did arms last week, better hit em again" train of thought I had previously. With the weights I'm following a strict 5 x 5 program given to me by Red Beard some time ago. While my strength has improved a tiny bit in this last couple of weeks in some lifts I've also dropped to 97-98kg. Crikey !!! I say 97-98 cos the scales seem to move with the slightest shift while I stand on them, thats what you get when you buy them at the Warehouse. <br />
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Belt seems a bit looser and got some new size 34 jeans which seem to fit pretty nicely. No, I didn't buy these at the Warehouse..... -
[quote name='MN5']The last couple of weeks have seen me have much more structure to my workouts, basically weights every mon, wed, friday with cardio days thrown in between. This is opposed to my "I think I did arms last week, better hit em again" train of thought I had previously. With the weights I'm following a strict 5 x 5 program given to me by Red Beard some time ago. While my strength has improved a tiny bit in this last couple of weeks in some lifts I've also dropped to 97-98kg. Crikey !!! I say 97-98 cos the scales seem to move with the slightest shift while I stand on them, thats what you get when you buy them at the Warehouse. <br />
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Belt seems a bit looser and got some new size 34 jeans which seem to fit pretty nicely. [B]No, I didn't buy these at the Warehouse....[/B].[/QUOTE]<br />
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Whats wrong with the a-sexual one style fits anything jeans from the warehouse.... -
[quote name='Razbra']Whats wrong with the a-sexual one style fits anything jeans from the warehouse....[/QUOTE]<br />
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The Warehouse is full of wonderous things at low, low prices ( I'm particularly enjoying finding gems in the 9.99 DVD bin, you truly do get a bargain there ) but I can't say I'm at the stage where I'll be buying my clothes from them. -
Righto time for a bit of self analysis over the course of my journey.....<br />
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Starting weight: 104kg or so over Xmas ( Whilst unlikely to feature on a doco where they have to remove walls to get me out of the house it was still a tiny bit more than I'd like ) <br />
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Current weight: very late 90's ( pretty happy with that for my height even though BMI says I'm about 10kg over )<br />
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Cons so far: No visible abs, occasional aches and pains ( sometimes I do a few weights when a day off might be better ), still haven't quite made my target weight.....<br />
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Pros so far: lighter, down a jeans size, guns are bigger yet waist narrower, stronger in most lifts than before ( deadlift and power clean in particular going well ) I fit my shirts a wee but better ( ie no visible skin when I put my arms behind me ) posture has improved ( so I've been told ), more energy to run round after MN5 jr.....<br />
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So all in all things going pretty well. Obviously with Wellington starting to resemble Scott base temperature wise the trick is to keep this up in the trying winter months and not do the whole "shit summer is coming....sun's out, gun's out" and get into a mad panic ( actually I don't think I've ever done this but the thought has been there ). The Garage is fucken freezing as you can all imagine so have to make sure I head out when I'm supposed to and not sit near the heater scoffing bad food and booze ( still allowing myself time for this every now and again though )
