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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.


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.


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.


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.


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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Fatness to Fitness


Ok, so the crew at work has finished our 12 week weight loss challenge on Monday.  I lost 3kg (6.6 lbs), the biggest loser lost 11.1 kg (24.5 lbs).  He is buying us all donuts next week! Smile (We all paid in $25 and the winner takes (or took) all.  What I’m happy about is that I lost pretty much nothing (maybe 1/4 lb) for the first 6 weeks or so, but as I completed the C25k and started to make a serious commitment to eating and drinking properly, the weight has just started to slip away.  I wonder what could have been, if I had hit upon this working combination earlier. I had been trying things, but kept getting derailed.

I’m happy for the guy that won the challenge, he lost more than I had set as my goal, and even if I had lost my targetted weight, he would have still won.  My goal now is to keep at it, maybe even ramp it up a little, and flaunt a beach bod when the southern hemisphere summer finally gets here.

So what did I do differently?  Firstly I found a youtube video from a guy named Scooby, that sent me to his website that is aimed primarily at beginner bodybuilders which has a lot of nutritional advice that I found really helpful.

Since finding Scooby’s site, which recommends cardio daily I began to run every day, but I hit two obstacles:

  1. The forestry contractor closed access to the forest that I like running in.
  2. I started to aggravate an old knee injury.

Through another page I have started reading recently, I discovered Steve Kamb’s Nerd Fitness – Level up your life one day at a time.  This had a lot of motivational type posts on it, and a few that expounded theories on nutrition that were pretty similar to Scooby’s.  By this time there was only about a week left in the weight loss challenge so I haven’t been following along for very long at all.

Then I saw a couple of days ago that Steve had posted a blog about a friend of his that lost a crap ton of weight.  Steve mentioned the Paleo diet and a site called Mark’s Daily Apple.  I’ve spent the last couple of days looking around the site, and while some of the imagery might be a little over the top for some, it seems to make a lot of sense and his ‘primal blueprint for fitness’ seemed to ring a few bells for me particularly since I started to get injured when I upped my running schedule.

The principle of gradually increasing the workouts from starting somewhere that sounds far too easy also seems to sit well with me, since when I first started the C25k, I thought the earlier stages were too easy, and I should have jumped in a bit later down the track.  As it was I started in week 2.  Looking back on it now I think that if I had started further into the program I would have likely got burned out early, and given up.  The staged progression was actually pretty good.

I am still enjoying running, and intend to keep it up.  I am not going to run every day, and may not even do the every other day thing like I was doing during the C25k.  With the forest closed off (temporarily I hope) I am running on concrete around a small lake.  While the park is pretty, I still much prefer the forest, and the dirt road in there is much easier on my body.

Another thing is that Mark Sisson abbreviates his Primal Blueprint to PB.  A great fit for pB Winking smile.  So I have decided to start.  I will need to shift a few of the days around to accommodate my shift patterns, but it should be doable.  Today was a a day of play with an hour of Karate (see fits my lifestyle already!)  Tomorrow will be a day of Lifting Heavy Things”

The first heavy thing to lift is me

Great couple of weeks

Completed the Couch to 5k program, and still motivated to continue running.

Presented with a blue belt for aikido/aikijutsu

Been advised informally that I have sufficient credits to graduate my Masters program in January.


Life is good.


Ooma Rapati

I’ve been working on reducing my beer gut lately, largely inspired by my crew at work, who decided to start a biggest loser 12 week challenge.  To make it interesting we all ponied up $25 and the winner takes all.  So far I think all I have lost is the opportunity to take the prize pool :/


I have been doing the Couch to 5k program though, and Mollz has gotten back into running and is doing it with me.  Today was week 5, day 1.  we had a nice run in the forest park; there were quite a few trees blown over, and a heavy pine scent everywhere.

I’m also using the sportstracker app on my phone which measures your distance and speed etc by GPS.  Today’s session was 3.45km in 27.02 mins.