Get Comfortable With Uncomfortable

[Old Bull]

2am ish: I was bored at work so I decided to climb the digester. I needed something to keep me awake on the night shift.

25 flights of stairs

250ft high

Started raining half way up :x

Overalls, steel caps, safety glasses & hard hat

Done in a little over 10 minutes, maybe closer to 15. Could've been much faster had there not been an obstacle course of scaffolding everywhere trying to trip me up :shock:

Might time it next time

Nice way to keep you awake Meds like very much really like :clap: :clap:

Keep up the good work might see you in The House in the not to distant future catch up with Vee Power and the team.

OB1

[M.T]

^ What he said :poked: you know you wanna come to the House

[Meds]

Nice way to keep you awake Meds like very much really like :clap: :clap:

Thank you kind sir :grin:

Keep up the good work might see you in The House in the not to distant future catch up with Vee Power and the team.

OB1

^ What he said :poked: you know you wanna come to the House

naaaaaw ya know the powerhouse was my first choice of gym but if I move to Porirua Im screwed. Answer? Stay in the city, join the House and make my brothers life a misery \:D/

[runveerun]

naaaaaw ya know the powerhouse was my first choice of gym but if I move to Porirua Im screwed. Answer? Stay in the city, join the House and make my brothers life a misery \:D/

Sounds like a good plan! The house FTW! :grin:

[teamfatboy]

Wow, nice work Meds...

Have to say, Vee, MT and OB are spot-on :nod:

Once you've tried the 'House it's hard to train anywhere else...

[Meds]

SHOULDERS & ABS

3 x 10 : 1 MINUTE REST

Seated DB Shoulder Press @ 7.5kg & 10kg

Rear Delt Cable Flyes @ NIL & 2kg :shock: a-frikkin-gain with the no weight GRRR! :evil:

DB Front Raise @ 4kg & 6kg

Seated Arnold Press @ 6kg & 7.5kg

DB Lateral Raise @ 4kg

Bentover Rear Delt Raise @ 4kg & 6kg

Situps @ BW

Leg Raises @ BW

Oblique Crunches @ BW

Man my shoulders felt the burrrrrrn today. By the time I got to the lateral raises they were had it so I stayed at the 4kg DB weight. I doubt I could've gone any heavier, 4kg felt plenty heavy.

First time doing cable flyes....didnt realise they were so hard. Will no longer scoff at people who lift no weight on the machines as I am now one of them. People who live in glass houses and all that

Situps and obliques were fine. The leg raises were heinous. My belly kept getting in the way :doh: I guess once I get rid of it they'll be a bit easier :pfft:

[Meds]

Sounds like a good plan! The house FTW! :grin:

Wow, nice work Meds...

Have to say, Vee, MT and OB are spot-on :nod:

Once you've tried the 'House it's hard to train anywhere else...

UH OH "Under Pressure" (in a high david bowie voice)

Ok people I'll chip away at my brother. Maybe I can bribe him by cooking and cleaning for him :wink:

[Meds]

Yesterday....

WAEWAES

3 x 10 : 1 MINUTE REST

Calf Raises @ 28kg

Leg Extensions @ 18kg, 22kg, 27kg

Back Squat @ 20kg, 30kg, 35kg

Lunges @ 6kg DB

Single Leg Deadlift @ bar (7kg), 12kg, 22kg

Hamstring Curls @ 9kg & 14kg

Calf Raises @ 34kg & 40kg

I decided that since the work gym doesnt have a rack and at the moment 40kg is a pretty tough clean and press for me I'd improvise with the squats. I went lighter but went deep in the squat and held it at the bottom for 3 seconds every rep. It was a good lesson in where my weaknesses lay before adding weight to the bar. Hip and ankle flexibility on the left side is not great. Im not surprised really, it is the leg I broke...twice

Everything else was same ol same ol. Hamstring curls are finally getting easier so I upped the weight.

"On To The Next One"

[runveerun]

:protest:

*cough*

[Meds]

Oopsey Daisy!!

Been a while. Had some big changes happen though.

Quit my job

Started some study

Moved to the big smoke

Finished my kickstart program

Started a new workout regime

Decided to give the Stronglifts 5 x 5 program a crack. I started from scratch and I'll stick with it till I reach my PBs or compete at the end of the year, whichever comes first. Also decided on my off days that I'll chuck in some Crossfit Endurance WODs to help with my overall fitness and to melt the rest of the fat Im lugging about. Ive done them in the past and really enjoyed it so it can only be good.

So heres todays W/O:

Squat 5 x 5 @ 20kg

Bench 5 x 5 @ 20kg

Barbell Row 5 x 5 @ 30kg

Push Ups 3 x to failure: 15, 11, 10 reps

Reverse Crunches 3 x 10 with 8kg Med ball to anchor

Everything felt ridiculously light and easy except the push ups, go figure.

[M.T]

Just a few changes :pfft:

all the best with the move and studying. I love 5x5 it's great for all 3 lifts if your a pl but great for base stength gains and increase muscle mass.

Hit it hard.

[Meds]

Crossfit Endurance WOD: Long Intervals

4 x 5K bike : 5mins REST

Averaged about 10mins for each interval

Run 200m

12 x Push Ups

12 x KB Swings @ 12kg KB

3 Rounds for time

TIME = ~15mins

I forgot to start my timer for the WOD and only timed the last round which was about 6 mins so Im guessing it was around the 15 minute mark total. I hate running and WODs with running in them always take me ages!!

I was also supposed to do max efforts for Snatch and Clean & Jerk but peeps were hogging the Oly bars so I didnt get the chance. Its convinced me that I would rather work out in the AM before class than in the PM. Its quieter in the morning and to be honest by the time I finish class and drive back to the city I cant be facked doing nada except eat and sleep. Its also way cooler in the mornings....why do gyms never have air con?!? :x

[Meds]

Just a few changes :pfft:

all the best with the move and studying. I love 5x5 it's great for all 3 lifts if your a pl but great for base stength gains and increase muscle mass.

Hit it hard.

Thanking you kindly.

Be nice to me people, next time you ring 111 it might be me in the ambulance!!

I thought the 5x5 was a good place to start so we'll see. Early days yet.

[Meds]

WEEK 1 DAY 2

Squat 5 x 5 @ 22.5kg

Overhead Press 5 x 5 @ 20kg

Deadlift 1 x 5 @ 40kg

Assisted Pull Ups to failure: 10, 9, 10 reps

3 x 30sec prone hold

Everything was all good today. No one hogging the OLY bar today. Well I guess it was me hogging it instead. \:D/ Still way easy, even the pull ups and prone holds which are usually tough for me.

[Meds]

Crossfit Endurance WOD: Short Intervals

1/2 TOSH

Row

125m

250m

500m

3 Rounds

Rest is 1:1 (Work:Rest)

125m = 32s, 34s, 34s

250m = 1:04, 1:06, 1:10

500m = 2:18, 2:20, 2:22

Push Jerk 1RM

1 x 10 @ bar

1 x 5 @ 30kg

1 x 5 @ 40kg

1 x 3 @ 45kg

1 x 3 @ 47.5kg

1 x 1 @ 50kg

1 x 1 @ 52.5kg

WOD

5 x Push Press

Pull Ups to failure

5 Rounds for pull up reps

10, 10, 8, 7, 7 reps

I felt like I had a 60kg Jerk in me but they only have power cages at the gym I go to at the mo so I played it safe and stopped at 52.5kg. Plus I knew I had TOSH to do afterwards so I needed something in the tank.

TOSH sucked the big one. I swear the 80 year old next to me was keeping up :doh: Obviously way more work to be done on the old cardio front.

Pull ups were as expected. In rounds 4 & 5 I started to get the wobbles before I'd even hit rep 5 and there was no way I was calling it there so I squeezed out 2 more just so I didnt end up writing 3 or something terrible like that.

The bike ride home was awesome though. Beautiful day in Welly and my bike round the bay was the highlight.

[runveerun]

Welcome to Wellington Meds! :clap: Yay change is goooooodddd!!!!Which gym are you going to?

[Meds]

Yesterday:

WEEK 1 DAY 3

Squat 5 x 5 @ 25kg

Bench Press 5 x 5 @ 22.5kg

Barbell Row 5 x 5 @ 32.5kg

Push Ups to failure = 13, 10, 10

Reverse Crunches 3 x 12 with 8kg MB to anchor

It was a so so day. I almost flagged the gym cos the Hawkes Bay turned on a cracker of a day but I knew Sunday would be a write off with my nieces 21st on the Saturday night and then the drive back to Welly. Managed to drag myself in there, bang out the workout and then get home again in time to play with my great niece. :grin:

Welcome to Wellington Meds! :clap: Yay change is goooooodddd!!!!Which gym are you going to?

Thanks Vee. So far the change has been awesome!

Im going to the Freyberg pool gym at the mo cos its close to where Im staying but if I make the city my permanent place of residence then you know it'll be the House :nod:

[runveerun]

Im going to the Freyberg pool gym at the mo cos its close to where Im staying

OOOOOooo you in the fancy side of town! :pfft:

[Meds]

OOOOOooo you in the fancy side of town! :pfft:

It's where my moneybags brother lives

[Meds]

WEEK 2 DAY 1

Squat 5 x 5 @ 27.5kg

Overhead Press 5 x 5 @ 22.5kg

Deadlift 1 x 5 @ 45kg

Assisted Pull Ups 3 x to failure = 10, 9, 8 @ 13

3 x 30 sec prone hold

Just got back from the worlds longest tangi. Man bringing the body back from overseas drags things out, maybe my cousins inexperience didn't help either.

Anyway was in the wopwops for a week so hitting week 2 had to be put on hold til now.

[Meds]

Crossfit Endurance: Long Intervals

Dynamic Effort

Good Mornings

8 sets of 3 reps @ 65% 1RM on the minute

Have no idea what my 1RM is so I played around with it til I found a weight I could manage and not be too wrecked. Ended up being 40kg.

5 - 10mins later

WOD

Amanda

9 - 7 - 5

Muscle Ups

Power Snatch @ 30kg

TIME = 10:29

Havent done snatches for a while so they were pretty ugly. I went light on the weight too, well it felt light at the start. Got heavy towards the end though. I soooo cant do a muscle up yet so I subbed it for assisted pull ups and dips.

15mins later

Long Interval

4 x 6mins for distance : 3mins Rest

3.25km

3.07km

2.77km :shock:

2.97km

I couldn't seem to find my groove with this one today. I think its the bikes at the gym. They're very upright and when you're trying to sprint for 6 minutes upright don't work too well.

[Meds]

WEEK 2 DAY 2

Squat 5 x 5 @ 30kg

Bench Press 5 x 5 @ 25kg

Barbell Row 5 x 5 @ 35kg

Push Ups 3 x to failure = 13, 10, 11

Reverse Crunches with 8kg Med ball 3 x 12

Not a helluva lot to say really. Routine as.

One woohoo thing today. . . . Almighty Johnsons are back on

[Meds]

Crossfit Endurance: Short Intervals

Maximum Effort

Box Squats

1 x 10 @ bar

1 x 5 @ 40kg

1 x 3 @ 50kg

1 x 3 @ 60kg

1 x 1 @ 70kg

1 x 1 @ 75kg

1 x 1 @ 80kg

I have never done box squats before and its been a while since I lifted heavy so I played it conservative. Plus Im still at the beginner stages of the 5 x 5 so I didnt want to push it too far and hurt myself.

70kgs just popped up no sweat so I thought I'd aim for 80kg and call it quits there. As soon as I took 75kgs off the rack it felt like it weighed a ton, funny how 5kgs can mess with your head. So when I attempted the 80kg I asked one of the guys for a spot just in case. Turns out I didnt need him, it flew up of its own accord :pfft:

5 - 10mins later

WOD

Row 500m

15 x Back Squats @ 30kg

15 x Assisted Pull Ups

4min Rest

2 Rounds for time

Round 1 = 5:06 (row = 1:56)

Round 2 = 5:48 (row = 2:06)

Ugh! The row wrecked my legs so by the time I got to the Squats I had the wobbles and had to rack it for rests. Pull Ups were unbroken though \:D/

15mins later

Short Intervals

Tabata

Treadmill @ 12% Incline : 6 Speed

20secs on : 10secs off

Repeat 8 times

SHEEEEEETTTTT!!!! Its been too long since I did a tabata. I used to be able to do it at speed 9 and no stops. Todays one was S-L-O-W and I still had to have two 30sec breaks. I seem to have let myself go :doh:

[teamfatboy]

Yay for big squats :clap:

As for the Tabata, i think there's a certain amount of "big city effect" going around :shifty: - I know I just came back to Wellington and I'm finding the energy being leached outta me.... :pfft:

[Meds]

Yay for big squats :clap:

As for the Tabata, i think there's a certain amount of "big city effect" going around :shifty: - I know I just came back to Wellington and I'm finding the energy being leached outta me.... :pfft:

Thanks TFB. I was surprised how easy the 80kg was. Must be the 5 x 5 working \:D/

Tabatas never nice but yesterday was brutal.

You're probably still in cruise mode from your holiday. No alarm clocks, days at the beach, nice weather, eating out all the time, theme parks. . . Well thats what I do on holiday :wink:

Anyways. . . .

WEEK 2 DAY 3

Squat 5 x 5 @ 32.5kg

Overhead Press 5 x 5 @ 25kg

Deadlift 1 x 5 @ 50kg

Pull Ups 3 x to failure = 15, 10, 10 @ 13

3 x 30sec Prone hold

It felt weird going from 80kg yesterday to 32.5kg today. Baby steps I guess but it almost felt like a backwards step. The Deadlift however felt H-E-A-V-Y. Im putting it down to its the end of the week and Im had it so the body probably wants a rest. Might have a swim tomorrow and then nothing til Monday.