Keep Fit Club - ALL exercise types!

[charlesr]

Scored a 6+ minute PB at the Cardiff Half for 1:31:09 this morning.

Last ran the Cardiff Half in 2011 and blew up horribly at mile 10 when deciding to go from 1:58 pace to 1:50 pace halfway through the race proved too much for me.

Should be in sub-90 minute shape in the spring.

Very jealous of your PBs dropping all the time.
Being injured is a mental battle. I did a slow (5/10 effort) 2.5mile jog this morning and no adverse affects I think.
But on the plus side, my PBs for mountain biking are dropping, climbing the strava leaderboards all the time.
At the weekend I went absolutely nuts on one trail. I was flying (at points, literally) and feeling really ragged. Came piling up to a bombhole to the left of the trail very out of shape with the back end locked, drifting round. Let go of the brakes and dropped in. What a rush. Lots of riders watching. I must have looked like a loon. Here's someone doing the same one by crossing the trail and going in straight:

[Taka]

Sorry to hear you're still not 100%, Charles.

I was majorly overweight as a kid (10 stone at 12, 12 stone at 14 etc) so I guess I simply haven't peaked yet!

[k0pp0]

Quit the booze well over a week back, been caning the press ups the last few days and I feel scarily badass, maybe a bit too boisterous for my own liking, been fun at work, though, bollocking the gaffers n' stuff, totally unstoppable I was, cool but scary at the same time - normal?????

Kinda used to being more...mellow...

Don't overdo the press ups - vary the styles and do pull ups variations to even out the muscles in your upper body.

[Kit]

Ok, added the final pic to my project.



Took four months and tbh I have let my foot off the pedal in the last pic but still seem to be lowering bodyfat - down to 17%.

Kind of need a bit of direction now.

I've got in good enough shape to start hitting the pull ups again and I've noticed the guys at the gym who look the most diesel do those - wide grip and slow.

[charlesr]

Brilliant. Epic. Inspirational.

Enter an event of some sort that you need to train for. e.g. Body building competition, or Spartan race or something?

[Taka]

Impressive. Most impressive!

I'm currently on 11% body fat and I don't look like that!

['Press Start']

How do you know how much body fat you have?

[Taka]

My folks have a posh set of Tanita scales that measure body fat, bone mass, muscle mass, metabolic age etc. It's not an exact science, but I always measure myself when I visit them at the same of the day, at the same time of the week, so it's at least consistent within itself.

[gunrock]

Ok, added the final pic to my project.



Took four months and tbh I have let my foot off the pedal in the last pic but still seem to be lowering bodyfat - down to 17%.

Kind of need a bit of direction now.

I've got in good enough shape to start hitting the pull ups again and I've noticed the guys at the gym who look the most diesel do those - wide grip and slow.

Haha, I have the same Ikea wavy mirror at home and the similarities don't end there! Yes, I even look the same-ish. Just picture the guy in the first pic having just eaten the other three, and that's me right there.

[charlesr]

Are you joining the club Gunrock? You know it makes sense. If you want to live a bit longer, now's the time to start.

[gunrock]

I'm exercising 5-6 times a week (occasionally dropping to 4 days a week if the kids are ill - i.e up half the night changing bedsheets in the night and comforting them) and it's great. Don't ask what I'm doing, I'm sure you serious fitness fellas will scoff.

[charlesr]

Coolo. Did you post in the thread already? The search isn't coming up with anything. I'm wondering if I need to reindex the search.

[k0pp0]

Ok, added the final pic to my project.



Took four months and tbh I have let my foot off the pedal in the last pic but still seem to be lowering bodyfat - down to 17%.

Kind of need a bit of direction now.

I've got in good enough shape to start hitting the pull ups again and I've noticed the guys at the gym who look the most diesel do those - wide grip and slow.

Nice work matey,

care to share what you have been doing /eating to get such a quick turnaround?

[Kit]

Thanks for the complements, gents.

I did look at the spartan race, charles, but I smoke quite a bit so reckon I may die on the course. ;p

How do you know how much body fat you have?

I used calipers and the scooby online measuring tool - also did the hand grip one at the gym just to get a rough idea.

I've eaten utter junk this week so I'm going to hit the gym hard tomorrow.

I think my best route maybe to do weight training while keeping form with the pull ups. Cardio is still 6 minutes at 85rpm on the cross trainer - that seems to work a treat for me.

[Kit]

Nice work matey,

care to share what you have been doing /eating to get such a quick turnaround?

Sorry Koppo, posted the same time as me. ;p

Routine:

Leg press - 3 sets of 10 rep

pull ups - 3 sets of 8 - this I had to build myself up to do over a month

basically then I just jump around for a bit doing all the other machines - arm press, veritcal press, rope pull for 30 seconds.

Then I blast the cardio at 85rpm for 6 minutes and finish off with the abs - been told by so many now that is the best possible way to do it.

Diet

Breakfast
Bran flakes covered in protein powder

Lunch
Peanut butter sandwich - fruit

dinner
Southern friend chicken, potato

Drink 3 cups of coffee also - there is no denying the power of coffee when losing weight, it's crazy how much it helps.

and yes, that is a pretty ****ty diet.