Archive | July, 2011

Friday flash

Friday 22 JUl

1st day off, and we planned to go and see Mum & Dad, and my Aunt & Cousin, with her 2yo for lunch for the day, Thursday was Dad’s birthday. I was determined to get in an LHT workout before we left.  I love how quick I can get these things done if I put my mind to it.

Exercise Level Set 1 Set 2 Target
Pushup 1.2 50 30 50
Pullup 2.2 15 15 15
Squat 3.3 50 50 50
Overhead Press 4.4 12 12 12
Plank Front 5.2 90 90 90
Plank Side 5.2 45 45 45

I was pretty pleased with getting to 50 on the first set of pushups, even if the second set came in at only the same amount I did last workout.  The planks were a good workout, and I think it is time to level up the pullups. 

Thanks Mark.

 

I’ve had a few beers this week, and I need to settle that back down again too.  I think I’ll move what is left in the house down into the basement, out of temptation’s way :)

Today we had both a karate & aikido class, and although I wanted a lie-in, I got up and went and felt energised the whole way through, and we were moving pretty well.  Breakfast was sardines on toast, and lunch was curried sausages.  The plan for tomorrow is a measure up, and then a run/sprints.

Today the post brought in the course outline for the off-campus course I’m doing.  It’s the final paper I need to do before graduating my Master’s.  It’s the elective paper that has to be chosen from those that are offered from outside the faculty of engineering.  I’m doing (ugh) ‘Financial Management’  it looks like a lot of spreadsheets will be rquired, so I expect I can use my excel fu to good advantage ;)  I’ve ordered the prescribed text, and just need to launch into it now.

Graduation feels like it is now right at my fingertips; two assignments and 1 exam.  No problem!

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Still on the planet

24 Hour break

Well it’s been a wee while since the last update, but I am sticking at it, with the odd slip here and there.  This past weekend was something of an aberration, but that’s ok.  Used to be, a weekend like that was considered tame, and weekdays were much the same, so not all bad news.

Anyway here’s the goss:

Friday was spent cleaning the house since my parents were coming to stay for the weekend.  We got a lot of good work done. I also ran the fat caliper over to check progress.

Then Friday night it was off to the club for dinner and then Harry Potter 7b.

Come to the dark side Harry, we have cookies.

 

I Had a few beers at the club and dinner was a T-bone steak, egg, salad & fries.  I left most of the fries on the plate. O.M.G!  Then it was off to the movies where I had a large bag of potato chips.  Doh!  I enjoyed the movie, even though it felt like it was just a series of battles to tie up loose ends, and the only bit of story telling was Snape’s bit.

Saturday morning we were up in the frost to go to karate and aikido classes.  2 hours of martial arts isn’t too bad for rest/play/move slowly I reckon, even if we do take things relatively slowly.  Mum & dad turned up for their visit, a quiche for lunch and naturally I had a number of beers with dad while we just hung out, including a quick trip down to the club.

Dinner was corned beef and mixed vegies.  Yum!  More beers till bedtime then breakfast of bacon and eggs in the morning.  Mum & Dad were on their way and I was off to bed before going back to work for my first night shift.  A couple of frustrating nights at work and a nap this morning from 0830 –1300.  Quiche for lunch and onto a session of LHT.

Exercise Level Set 1 Set 2 Target
Pushup 1.2 35 30 50
Pullup 2.2 15 15 15
Squat 3.3 50 50 50
Overhead Press 4.4 12 12 12
Plank Front 5.2 90 90 90
Plank Side 5.2 45 45 45

As i planned in my last LHT post, I increased the level for the squats and the planks, and managed to meet the targets first off.  I’m pretty happy with that, but at a bit of a loss as to what is going on with my pushups.  Maybe it’s true that I’m improving my form and going deeper.  I’m not sure.  Then it was a leisurely stroll around the park with the dog (I’m sure he is missing the chronic cardio though).  Tonight is an hour of Aikido, prawns for dinner and an early night with a day shift tomorrow.  I’m probably also going to have to face the music and address some crew issues tomorrow too. :/

All in all I’m pleased with the progress I’m making.  Could I do better? Sure, and I’m staying on track mostly, I’m not beating myself up too much when I get derailed, I plan to continue to enjoy a few beers at the club of a Friday evening, and Mum & Dad don’t visit overnight all that often, so I figure I’m staying mostly on track.

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Sprinting in the rain

1st day off.  11 days without chips, woohoo!!

Sardines on toast for breakfast.

Today was a sprint day. We have had a lot of heavy rain and ugly weather lately. I looked out the window and the rain appeared to have stopped for a little while.  I decided the best course of action would be a quick run around the lake and then some sprints, all on the concrete footpath, since everywhere is a mud-bath.

him2My plan was to take the dog for a quick run, for my warm up then put him in the car while I do the sprints.  He knows what it means when I put my running shoes on, since I took him with me every day that i did the C25K.  By the time I poked my nose out the door, the rain was back with a vengeance, and the dog was super excited about getting out, running back and forth from the door to the car.  I was no longer quite so keen.

Driving across town to hang out in the park in the pouring rain was getting less appealing by the minute.  But the dog needs a run now, and so do I.  I took him out to the park just behind our house, and ran around the outside of it for a quick warm up.  Then I did six sprints up the hill at the back of the park, sheltering under a tree, doing ballistic stretches during the rest intervals.  Then we went for another quick jog around the park,  back home and into a warm shower and some dry clothes.

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LHT 11 Jul 2011

24 Hour Break.

2 Hard boiled eggs on waking.

Exercise Level Set 1 Set 2 Target
Pushup 1.2 37 35 50
Pullup 2.2 15 15 15
Squat 3.2 50 50 50
Overhead Press 4.4 5 5 12
Plank Front 5.1 90 90 90
Plank Side 5.1 45 45 45

I plan to keep track of this  on a google docs spreadsheet.

I’m making small improvements here; I think it’s time to step the squats and the planks up to the next level.  A couple more sessions and I will also be able to step up the pull ups.

Karate tonight – somehow I think I’m going to pay for those squats when it comes time for horse stance, and the press up and ab work in the warm up might be a little tougher than usual too. LOL.

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Measuring up

The tale of the tape on Saturday morning, after an evening at the club and a meal of deep fried everything with chips and too many beers (oops).

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2nd LHT Eva

1st rostered day off.

Bacon & Eggs for brekksta.

Exercise Level Set 1 Set 2 Target
Pushup 1.2 33 30 50
Pullup 2.2 15 15 15
Squat 3.2 50 50 50
Overhead Press 4.4 6 7 12
Plank Front 5.1 90 90 90
Plank Side 5.1 45 45 45

I revisited my performance with the dive bombers from last time, and decided that if I could do any overhead presses, I should be doing them, so rather than drop back to the jack knife press, I kicked it up to the overhead press.  I’m not sure why I’m having trouble with the dive bombers, maybe it’s to do with range of motion in my shoulders.  It definitely seems to be a problem as I dip below that imaginary bar.  I think I need to start doing some mobility exercises during the move slowly days.

I also took some defrosted chicken pieces (wings, thighs etc), threw them in the crock with some sliced onion, crushed garlic, white pepper & curry powder, with a bit of orange juice, homemade chicken stock, and a packet of chicken noodle soup.  Set it to low at about 11:30 am – should be ready in time for dinner after karate tonight.

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Marvin Gaye, Jackie Wilson & Me

We all work the night shift….

I’d been pondering the whole sleep/lifestyle balance with regard to healthy living and all of the advice that’s out there lately.

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Little by little

So yesterday and the day before I was at work – night shift – 8p thru 8a.  I’m a supervisor with 20 guys in my crew spread over a large area over 3 levels.  All the levels are accessed only by stairs, some of them fairly steep.  It’s a lot like the old loderunner game on the apple II.  I used to love that game.

586_loderunner

So I made sure to get out and about around the plant a little more than usual, in order to meet the criteria for move slowly.  After work I really took to heart the ‘rest’ requirement as I usually do, making sure to get plenty of sleep.  This morning I finished my second night shift at 8 am and had a nap for around 4 hours (any longer and I won’t get to sleep tonight), then I went out for a good lunch with my wife, did the groceries and then went for a 2.4 km (1.5 mile) jog to warm up for the sprints.  The sprints were a lot easier than I anticipated.

Tomorrow and the day after are day shifts so I’ll be there from 8a to 8p, which won’t leave time for much else, I will make sure I stay active by walking the plant, and tackling all of the stairs.  I knew going in that I would need to modify the blueprint, since my week revolves around an eight day cycle, rather than a 7 day one.  That’s ok, it’s my life and I’ve got the rest of it to make this work.

One of my biggest dietary downfalls has always been potato chips, I can eat ‘em and eat ‘em.  I have habitually eaten 54g of potato chips every day, quite often more.  This trip to the grocery for the first time I ever, I declared that we would not be buying any.  I’m sure I can do it.

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Lifting Heavy Things

Started the day with a good breakfast of bacon & eggs.  88.4 kg on the scales this morning.  According to Scooby my body fat is 14%.

Position 1 Position 2 Position 3
11 mm 20 mm 12 mm

Today is my first night shift.

Exercise Level Set 1 Set 2 Target
Pushup 1.2 27 28 50
Pullup 2.2 10 15 15
Squat 3.2 30 35 50
Overhead Press 4.3 2 1 15
Plank Front 5.1 90 90 90
Plank Side 5.1 45 45 45

I found the overhead press level – (dive bombers) pretty difficult, it left me wondering whether my result in the full overhead press assessment was a fluke, or whether I just need to dig it in a bit more.  Given that there is no rush, I think I should go to level 4.2 (Jack Knife Press) which is also more in line with the other exercises.  I found the Plank level difficulty ok, I will give this level a couple more goes and then step it up to 5.2.

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Self Assessment Test

 

Yesterday I did the self assessment for the Lifting Heavy Things part of the blueprint.  My results:

Exercise Result Target level
Push up 13 1.2
Pull up 3 2.2
Squat 33 3.2
Overhead press 16 4.3
Plank 60 5.1

I was pleasantly surprised with my result for the overhead press, having not done these before, other than variants of it in the dojo during warm ups or rolling training.

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