Exercise Log Thread 2: Who ate all the pies?

[wishes]

so what do you do in ninjer class? watch reruns of TMNT and talk about how much you wish you were japanese?

I thought they did that normal talking and making their mouth go all over the show like eddie murphy does (simulated voice over)

Do you guys drink much coffee? is it that bad for you?

2-3 a day, sometimes more, sometimes less. Though im loosing rather than gaining (55kg lost, 30 to go)

[wugambino]

I currently do my chest and triceps on the same day , im starting to think this isent the best idea as most chest exercises work triceps as well :|

[Whiplash]

You want to work out your triceps but don't want to do an exercise that works out your ... triceps.

Hmm ...

Maybe that's why most trainers group the exercises together

[wugambino]

haha ok sounds like a stupid question when you put it that way :P It sounded more sensible in my head I assure you!

[Helious]

I have chest and tri's on the same day for my routine wugz, chest first, then BURN those tri's...

[Pimp-X]

Yeah man. Do your benches first then your tris are pre-exhausted and ready to be punished!

[LordP]

So, this exercise thing then.

I've bought a bike (Giant Yukon), and related gadgets (cause you know, gotta have gadgets) like a trip computer etc, and today was my first real day.

I've sorted out a circuit from home to my old work and back again, 15.5k round trip. Did it today in 50 mins, which I'm quite happy with. As an added bonus, my legs don't feel like they're dying afterwards

My plan is to do that circuit every other day (Mon/Wed/Fri) and either Saturday or Sunday. So far the weather has been ideal, but I don't expect that to stay as it is. My first target will be to bring to time down to 45 mins.

[wishes]

Yeah, tell me about it with the weather
I was riding to work daily (10km each way) until i broke my finger, then the weather packed it in.

Do you guys ever have trouble with the wind pushing you about on particularly gusty days ?

[wugambino]

well it never gets that windy here (akl) so not really , I have been for a couple of real dodgey rides though in the rain / wind ... not alot you can do about it unfortunately just try to keep you weight as centered as possible.

Im going for amd 80km ride tommorow , only 1 week till rotorua -> taupo :|

[wishes]

You must live in the wrong parts of akl

I go from glenfield to albany - along the top of several ridges that get fairly blustery. My bikes an Avanti Corsa Elite, and super light. Ill be flying down hills at about 55km/ph and gusts just knock me sideways. It can be really scarey.
Maybe im just to novice and top heavy still?

[drake]

Originally Posted by ]- Volatile -[

no they take pics of each other topless in camo pants.

ahah so good. made me lol.

[leadinjector]

i showed my coach that pic the other day and xors comments about it, he thought it was fucking hilarious. fuck you gyus for not getting the joke >.>

ive never been REALLY blown around by the wind but if its too windy i tend not to bother and just take a bus. like the other week with that storm or whatever the fuck was going on

[xor]

Originally Posted by leadinjector

i showed my coach that pic the other day and xors comments about it, he thought it was fucking hilarious. fuck you gyus for not getting the joke >.>

ive never been REALLY blown around by the wind but if its too windy i tend not to bother and just take a bus. like the other week with that storm or whatever the fuck was going on

What comment did I make?

[MadMax]

Originally Posted by LordP

I've sorted out a circuit from home to my old work and back again, 15.5k round trip. Did it today in 50 mins

that's not bad. i used to do 8.7k in 20 mins.

[Boofhead]

Originally Posted by xor

What comment did I make?

IIRC you said he looked really hot.

[[WanG] Wandarah]

Oh phew.

I thought I was the only one that rubbed one out.

[Hooker]

Originally Posted by LordP

My plan is to do that circuit every other day (Mon/Wed/Fri) and either Saturday or Sunday. So far the weather has been ideal, but I don't expect that to stay as it is. My first target will be to bring to time down to 45 mins.

cool lp, you need a crew for weekend trips which is good for long rides.

Anyway, since I got no bike () I've been running ().

I've upgraded my running times from 45min to 60min and generally do this 4 times a week, sometimes 3 or 5. With summer coming up I'll be able to increase the time since I'll be able to do it after work instead of before.

At the mo my 5km treadmill time is 23m10s, my next target is 22m45s. I've decided to stop fkcn around and go for gold. The London marathon is coming up, but had to register/enter by october(!) last year.

[Phrack]

I've had to pick up cardio heaps recently. Hockey is pretty intense at the moment, coach wants us getting level 15 on the beep test before the 6th of may( im about 11.5 at the moment). Gonna start swimming to try help with that.

As for weights I cut down heaps. Just do a couple of exercises for each body part, one exercise is heavy, 4reps of about 8, second is lighter but 4 reps of about 15. Seems to be working.

[FireStorm]

Can I get some advice please. I'm wanting to get back into shape after I've put on a "few" kgs *cough*.

Anyway, ultimately, I'm wanting to lose the fat and put on muscle like I used to have before I met my GF (and got all lazy etc). I used to be 5"8 @ 85 kgs ( low body fat, buff etc). I'm now 99 kgs and haven't been doing much exercise for around 20 months now!

I'm cutting down on eating rubbish (e.g. the free cans of softdrink that work provides) and eating more fruit, complex carbs etc. I don't have access to a gym or a treadmill. I have adjustable free weights and I don't have a bench press. Ideally I'm looking at getting a bench and a treadmill (for those rainy days) but I don't have them just yet.

Now, in terms of exercising, my current plan / system is:

Day 1: Run/walk 30 - 40 mins (trying to run the whole distance, not quite there yet). Also a lot of hills around my house...
Day 2: Run/walk 25 mins, do weights for 15 minutes (mainly biceps/triceps/abs)
Day 3: Run/walk 30 - 40 mins
Day 4: Run/walk 25 mins, do weights for 15 minutes
Day 5: Run/walk 30 - 40 mins
Day 6: Run/walk 25 mins, do weights for 15 minutes
Day 7: rest

Any suggestions or alterations I should make?

[cEvin]

post your diet..

[Jonas Undrawing]

Originally Posted by wishes

I thought they did that normal talking and making their mouth go all over the show like eddie murphy does (simulated voice over)

or Michael Winslow

and kung fu http://www.youtube.com/watch?v=oO0RjErOYVY&NR

[FireStorm]

For breakfast (workdays) I tend to have either porridge with low fat milk or some low fat cereal, with low fat milk

Lunch (workdays): I have molenberg whole grain bread with a small can of tuna (if with oil, the oil is drained) and a small amount of weight watchers mayonaise. I tend to have 2 - 3 sandwiches. No butter or margarine

Dinner: random. This changes and is probably my biggest problem area. I need better discipline too and it's what I'm focusing on. If I get take out, will look at the lighter options (e.g. chicken salad vs supremo burger at Nandos).

I've bought some juicies that I'm have for desert. Low calorie and it's effectively pure fruit juice, so it's a lot healthier, than say, ice cream or chocolate.

[cEvin]

fs: any idea on total calories and what your caloric requirements are?

looks pretty good though..

[FireStorm]

No idea mate. I think I'll try and stick to my routine for a few weeks and I'll see how I go. I'm also going to measure myself at the waist and my weight. Since I'll be doing weights, I may not initially see any weight loss.

Any idea how I can work out my body fat %?

[cEvin]

Originally Posted by FireStorm

Since I'll be doing weights, I may not initially see any weight loss.

why would that make a difference? you're abs going to explode huge in a couple of weeks?

Originally Posted by FireStorm

Any idea how I can work out my body fat %?

you can buy electronic measurement devices on trademe really cheaply (they are mostly inaccurate, but consistent), some scales do it too. otherwise calipers.

[leadinjector]

yeah, caliper test is probably the way to go- you can probably get one for free if you hit up the local University sportscentre. We were told we have to do 20 (or 25 i forget) caliper tests before we could get accredited as a caliper reading person so theres usually some sucker who will gladly do it for free. you just have to hope they dont suck too badly, although its hard to fuck them up significantly unless you are an eedjit.

[PiNg`]

how does an electronic device calculate body fat based on heart rate? - http://www.trademe.co.nz/Health-beau...n-93323444.htm

[PiNg`]

answering my own question, this link is pertinent (and explains the inaccurate readings already mentioned) http://www.findarticles.com/p/articl...15/ai_19205606

[LordP]

Well, the cold I had (and sort of still have) took me down a few pegs and I haven't been able to go out riding until today.

However, I completely blew away my expectations and did a slightly shorter circuit (14.8k vs 15.5k) in 43 minutes today. So, 40 minutes is the next target.

My diet definitely needs to be worked on, as it's mostly rubbish. I find that I often argue with myself, and invariably lose, over what to eat. Never really much of a breakfast kinda person, or a morning person for that matter, but I've started having cereal, and eating more fresh fruit.

Lunch is a bit of a random affair at the moment, and there's a bakery down the road that is causing all sorts of problems. Dinner is another sticking point, but I have a plan to introduce better choices.

No weight training at this stage, though I might try something like push-ups and crunches to start with. I think in the past, I've tried to do too much, too quickly, and expected things to happen straight away. So now it's try to be more patient, settle into a routine and work through it.

[wishes]

Originally Posted by Jonas Undrawing

or Michael Winslow

and kung fu http://www.youtube.com/watch?v=oO0RjErOYVY&NR

Oh yeah, thats who i was thinkin of

Anyone going to r4?

[LordP]

Not this year, but as the site says, I might make it a target for next year. I don't know if I can manage 20kms in one ride, let alone 90kms.

Did my circuit again today, shaved 20 seconds off my previous time. Average speed is a little over 20km/h.

[JP]

If i'm doing a ratio of something like 1hr weights/ 45 mins cardio, is it better to do the weights or cardio first? I've always gone with weights first cardio second, but thought it's worth checking.

[cEvin]

if you do the cardio first then you won't able to lift as much, so lift first.

[wishes]

Originally Posted by LordP

Not this year, but as the site says, I might make it a target for next year. I don't know if I can manage 20kms in one ride, let alone 90kms.

Did my circuit again today, shaved 20 seconds off my previous time. Average speed is a little over 20km/h.

Thats not a bad speed. I think i started at about that, then when i switched bikes(mountain to road bike) went up to 25-30, now im up to about 30-35 i think (not overly fast, but im happy with it)

Im debating doing the R4 just because i can, i very much doubt ill place anywhere

[wishes]

Just plotted a course on bikely.com for the R4, its quick and dirty, but fairly accurate. If you click the 'Show' and then 'Elevation' it actually looks pretty easy - mostly downhill!

http://www.bikely.com/maps/bike-path...e-Race-5th-May

[PiNg`]

I've been reading about increasing my protein intake and wondered about protein shakes, are they useful to anyone except body builders? I'm focusing on weight loss and toning, 35mins cardio, 20 mins weights and wondered whether they'd be suitable to the type of exercise I do. Is it better just to eat natural sources of it such as chicken, lean meat and fish?

[wishes]

Well if you're loosing weight then you're at a calorie deficit, you want to keep the protein up so you loose fat and not muscle (for the same reason you should do weights when trying to loose weight).
If you exercise heavily, you might need to up your protein intake from the RDA's recommendation of 0.8 g/kg to 1.2-1.8 g/kg. Preferably eaten right after lifting some weights
Im loosing weight, and when i do weights i make sure i have either a protein bar or steak afterwards. checkout fitday.com for keeping an eye on what you're eating or not.

[cEvin]

Originally Posted by wishes

Well if you're loosing weight then you're at a calorie deficit, you want to keep the protein up so you loose fat and not muscle (for the same reason you should do weights when trying to loose weight).

Im loosing weight, and when i do weights i make sure i have either a protein bar or steak afterwards. checkout fitday.com for keeping an eye on what you're eating or not.

wtf are you dribbling on about?

ping - take the shake only if for the sake of convenience or getting in enough calories (it's easier to drink calories than eat them, but solid food is always better if available).

most people will have protein and simple carbs in a shake during or post workout, then a meal an hour or two later.

[Hooker]

was at the London Marathon yesterday, man - talk about impressive. The dudes that won did it all in 2h07m (or near that). That is 20kph! (26 Miles, 41.6km)

I thought 'I should try running faster', stupid as it sounds it is one thing you kinda forget about when you run every day mindlessly.
With this in mind I'm now putting my intervals back in. I've been slack recently as travelling and exercise don't generally go together...especially in IT when the hours aren't the friendliest (sp) :/

My last 5km time was 22m40sec, haven't done one for 3/4 weeks now - getting closer to 22m. Anyone got any interval tips?

[wishes]

Originally Posted by cEvin

wtf are you dribbling on about?

ping - take the shake only if for the sake of convenience or getting in enough calories

Speaking of dribbling on, he said weight LOSS, so im sure hes not going for getting in enough calories.

Hooker, ooo I heard it was uber hot and lots of people didnt make it. Some guy even died after completing it.