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Back in the gym after Christmas and New Years sure does feel good.
Not that I took a break, but after all of the banquet type dinners, it is nice to get in the gym and feel the burn instead of the bulge.
I plan on getting some inline skates to add to my fitness routine in 2014. I hope to get some more cardio in once I get them.
Another bouldering session tonight for an hour and a half. Feeling very strong, actually :-)
1600mtrs frontcrawl, open air 50mtr pool, air temp 5oC, water temp 22oC 26:05mins
8 miles off road on the MTB
Pretty much my Mon-Fri routine, rest at weekends. I will aim to get under 25mins for the mile swim by summer.
About an hour bouldering tonight even though it was stinking hot (39). The gym is a tin shed, no air-conditioning just two big floor fans. I went at 7 o'clock but it was still hot then!
Might give it a rest for the next few days rather than going Wed night as planned, the temperature is getting stupid over the next few days (42, 43, 43, 40, with a minimum on Friday of 30!).
Attachment 152451
That sounds like Karratha, how's your humidity? Someone said we had a high of 47 last Wednesday, that was my first day back on site after being in the cold of England.
When I finally get my sleeping in order I will be getting into a fitness routine, I am just too tired, last night I got 3 hours!
Just discovered this thread. Glad to see it.
After many months away from home last year for work I'm finally on a steady schedule and happy to say last week I've started a serious training program to get back into olympic lifting.
Best part, my wife is joining me and progressing nicely.
Yesterday...
Sauna for 5-10 min, Warmup pull-ups, kettlebell swings and dynamic stretching.
4X3 Hang Snatch from knees
4X3 Clean and Jerk from Knees
Back squats 1X5 warmup then 3X3 increasing weight, 1x2 then 1X1 at 90% , backing down to 1X8 at 65%
Lastly stretching and ab work in Sauna for 10-15 min.
Go home, drink protein shake, shower, then make dinner and eat lots.
It feels great to get back in the swing of things!
Slept in.
Went hard to make up for lost time.
Strained a muscle.
Pushed on regardless.
Gonna know about it tomorrow for sure.
Knocked 15 minutes off my skate circuit.
Mick
You could skate to kangaroo point with your handbag full of razors as ballast if you guys ever get the brissie meet up off the ground.Quote:
Originally Posted by MickR
I'm on the board to lose the ballast. I don't want to add any if I can bloody help it. ;)Quote:
Originally Posted by edhewitt
Mick
Added ballast is a bit different to inbuilt ballast. I have the same problem.Quote:
Originally Posted by MickR
Bit humid today as it's been raining up here in the hills. I believe a couple of fires have started from lightening strikes...Quote:
Originally Posted by edhewitt
More than a couple from what I heard. Fires on the coasts and water in the outback according to the news reports I saw last night. Thargomindah, Winton, Longreach, the Diamantina has water flowing apparently. Not much, but more than they had in a while. The Diamantina was dry as a dead dingo's donger last time I was out that way, although Banjo's billabong of 'Waltzing Matilda' fame had water in it. But it would have been an unlucky Swagman that drowned in that shallow depth ;).Quote:
Originally Posted by carlmaloschneider
Mick
Yeah, there have been a few, one today only 5 ks away I believe, though it was contained very quickly. The CFS (Country Fire Service) volunteers do a great job!Quote:
Originally Posted by MickR
Attachment 153508
I have just stopped for a breakfast of latte and toasted muesli with yoghurt and poached fruit after a 20 ish mile bike ride (you can see her hiding in the background, she went shy when she realised that she still looked a bit windswept).
I have another couple of miles after brekkie to get home.
I have been continuing my boring routine of working out, just not posting here to bore you guys. I have upped the weights a bit, almost benching my weight, which is an accomplishment at my age, and weight. Squatting that weight too.
An hour and a quarter of bouldering tonight, mainly traversing and making up problems. The traversing is really good for muscle endurance. I'm now reaching for holds I never would have dreamed of a few months ago (as in distance from one hold to another). You really need to engage the core muscles when you need to reach for a hold, esp if it is to the side.
Ed, that looks like a nice breaky. The bike riders have taken over Adelaide with the Tour Down Under this week!
Souschefdude, benching one's weight is a good accomplishment, esp if one is carrying extra weight! :-)
Quote:
Originally Posted by edhewitt
I can almost smell the lycra from here! You'd fit right in with the mob that gets out an about around my area. They all stop half way for a cappa-latte-mocha-chino and greasy breakfast too ;).
Mick
I am not into skinny mocha-choca-latte- half-fat-decaff. And at the moment I don't wear anything even resembling stretch, maybe about 15kg down the track that might change, but not now.Quote:
Originally Posted by MickR
I have not posted in a bit. I've increased my time to 45 minutes of endurance with a pulse rate of between 120-130 and then 20 minutes of interval training with a rate of 135-145. Some light weights and a nice shave and shower completes the workout. Seems to be working well, my resting pulse is down to about 56. I wonder how low I can get it.
You might find wearing this outfit while cycling very comfortable, and it'll allow you to be easily seen...Quote:
Originally Posted by edhewitt
Bubu african in bazin riche from Mali Ref 5713
Cheers Carl, I will order one poste haste. Perhaps we could somehow incorporate it into our millitia uniform.Quote:
Originally Posted by carlmaloschneider
Did you check out the text on the page? They offer a hint to work out 'how much you measure' by looking at your ID card...Quote:
Originally Posted by edhewitt
Oh yes, I see that now, unfortunately my id card doesn't show this info.Quote:
Originally Posted by carlmaloschneider
I am still basically running running running:)
I am aiming for 100Km's a week for the next few weeks before letting up a bit.
Right now my pace is about 4.20 pr. Km and I am looking to get that down to just over 4 mins.
I have a goal of 1600km (1000 miles) for 2014. It's all planned out. At the moment that's only about 30km per week.
Also decided to do 137 push-ups body weight squats & crunches a day for a total of 50,000 of each by end of year.
So far, so good :)
Awesome!Quote:
Originally Posted by Raulski
You will be well prepped for some serious running come years end:)
Did an outdoor bouldering session yesterday at a local crag with my son and a mate from the bouldering club. We did a lot or traversing and tried a couple of problems. It wasn't as good a workout as at the club but still good, esp in regards to building finger strength. I'm now holding on to crimps and pinches I never would have considered six months ago, and my core is becoming rock solid.
All I ate prior to the bouldering was a packet of beef jerky and a small tin of tuna. Afterwards I had a banana and a baked potato with spaghetti sauce on it.
Might do a weights session today, as I think I need to start building muscle mass again.
Here's a photo of my son traversing the crag.
Famous last words :D I had things all planned out until last April my ACL decided it didn't agree with my plans, LOL. All is well though. I'm back running and my weeklyQuote:
Originally Posted by Raulski
mileage is more than when I tore my ACL. Best of luck to you and I hope you surpass your goals.
John
PS Have no fear, the injury wasn't from running per se, it was from playing hurling.
Thanks Birnando :)
Kerryman, I know I'm tempting fate with a statement like that :) Glad you healed up & are doing even more than pre-injury. I'm going to try my darnedest to surpass the goals but I think I'll be ok if I only make 1000km or 35,000 push-ups ;)
No workout for me the last few days. strained a hip flexor damn it last session (or the time before actually, the last time out just made things worse). Giving it a bit of time to settle, before easing back into things. Might get out on the bike for an easy session with distance and see if that works for now.
Mick
Yeah, I have had a few days off too. Mostly due to sleeping in.
I have had a break from training for a few weeks. But I am back at it now, for two weeks straight. DOMS all over my body ;)
DOMS are great. Especially after a break, they're like an old friend :)
DOMS my old friend, we meet again ;) It's nice to know that you have done something. However, it's not very practical at all times.Quote:
Originally Posted by Raulski
My ignorance is showing. What are DOMS?
Mick
Delayed onset muscle soreness :)
Awesome post! Fun to read what everyone is doing and also the humorous posts too. Lol. I lift for strenght so I do low amount of reps with a higher percentage of 1repmax. A 5X5 program. Simple but I like it.
Clean and press: 150 lbs 5X5
Bench press:225 5x5
Curl: 110 lbs 5X5
Not gonna win any tournaments here but I have fun and it keeps my strength up.
I also do pipe and coffee cup curls :)
It's good to see the positive comments about this thread. I think we're all motivating each other to be fit and healthy.
For me it was about two hours of indoor bouldering (again). A LOT of traversing for as long as could hold on to build muscle endurance, also some flat wall traversing on small holds. I also sent a problem i started working on on Saturday; it was very fulfilling to send that one ;)
It's going to be HOT in Adelaide over the next week, so I'll need to do some outdoor bouldering as the climbing gym will be closed due to the heat. I do like outdoor stuff, as you need to really explore the rock face to find what secrets it has (in regards to holds) and also it rips off some of the calluses. Calluses are bad if they get too big as you end up ripping off a huge flap of skin.
I also need to get to a 'normal' gym and do some bench presses. My core these days is rock solid, and I'm still loosing fat and maintaining strength, as well as vascularity (big veins).
You know the great thing about not working out for a while and then working out and getting sore (DOMS)? You really get to know what muscles you're working. Often we do the same stuff over and over and don't actually FEEL sore. After a break of lifting for a week or so, when you do bench presses you think, later, when sore 'Oh, they actually work my lats as WELL as my pecs and tris'. I think that's a great way to work out exactly what you're working, rather than what you THINK you're working.
You can either cut or sand the calluses down you know Carl. Ask Cindy about a pummice stone, or just use your bevel setter.Quote:
Originally Posted by carlmaloschneider
