[webbo]

Day 5 20 mins stretching and Thera band. 45 mins climbing
Day 6 20 mins stretching etc. Weight 11 stone 10 lb 7lbs lost in 3 days.

Day 6 evening 75mins climbing feel like shit due to another cold.
Day 7 20 mins theraband and stretching. weights 60 mins weight 11stone 7.6lbs. I'm not sure why my wights going up again as I have been sticking to fairly rigid diet. Still feel shit. Must be not having any alcohol for the last 4 days.

[Falling Down]

Calorie counting is bunkum anyway.

Anything interesting lined up?

Worked for me the last time. Using MyFitnessPal app to log food and drink.  Not got anything lined up yet & plan to have three months off before getting stuck back in.

[SA Chris]

Sounds good, come visit us if you are bored!

[SA Chris]

Chris, do those T-nation 4 minute things, using some form of squats for the leg bit, then switch to deadlifts. They'll sort you out for skiing.

I'm always cautious of squats and things, my knees don't like them much, but will give it a shot.

[36chambers]

1: 8 minutes of tabata timing core workout
2: bouldering indoors
3: ab ripper x
4: bouldering indoors
5: 16 minutes of tabata timing bodyweight/barebell exercises

6: Tek Noe woody session
7: Nice walk in the Chevin with the gf...

[Fultonius]

Don't go too deep. ooeeerrrrr      If your knees cant deal with squats how do they deal with skiing?

[Nibile]

Solid gold advice from the Bible.
http://www.t-nation.com/diet-fat-loss/a-calorie-is-sometimes-not-a-calorie

[SA Chris]

Don't go too deep. ooeeerrrrr      If your knees cant deal with squats how do they deal with skiing?

Finesse, verve and panache

[Fiend]

1 - 0
2 - indoor bouldering + short run
3 - indoor routes + short run
4 - 1.5 hours gym
5 - indoor bouldering
6 - 0
7 - indoor bouldering

8 - 2 hours gym, rowing warmup then various climbing-complementary / antagonist stuff (variable grip pullups, ring pressups, ring rows, leg raises, leg presses, dips, military presses, deadlift machine) and 15 mins cv to finish plus various stretching. Despite a power lunch of muesli 4 eggs and lots of coffee AND having the gym wristband match both my vest and shorts stripes, I felt dizzy and unenergetic, but kept with it.

Nibble, what I take from that article - amongst of a lot of theory - is: eat protein, lift weights. It would be nice to feel this worked :S

P.S. Shark better bloody well be going for a run / brisk walk on his rest day. Sheesh. Lead by example.

[Muenchener]

P.S. Shark better bloody well be going for a run / brisk walk on his rest day. Sheesh. Lead by example.

Ha. I went for a brisk walk through the Verdon Gorge for a "rest day" once. With one small water bottle. Proper restful that turned out to be.

[tomtom]

Motivational film for y'all Sharkathoners.

[Mike Tyson]

I'm struggling a bit with this years Sharkathon, even though I instigated this thread!

I've managed to do exercise of some description on my days off, but after work I am absolutely shattered and have done nothing. But.... My work involves physically slogging my guts out for most of the day (I'm a groundsman/tree surgeon, lots of dragging branches and humping timber about etc) so I'm not too worried about it.

I haven't climbed this year  but I hope to rectify that soon enough.
I haven't drank alcohol this year though 

[the_dom]

Still onn track. Weight is moving in the right direction too (albeit slowly).

[Nibile]

Fiend,
I think that a crucial point in that article is the underlying reference to ELEL and EMEM principles. Eat Less Excercise Less, or Eat More Excercise More. I linked an article time ago.
ELEM , Eat Less Excercise More, that is starting a caloric deficit diet and getting more excercise, is a recipe for disaster.

[andy_e]

I'm going for the EMEL training programme.

[tomtom]

I'm going for the EMEL training programme.

Exercise More Eat Less?

[AJM]

1/1 - an hour or so of lugging around and chopping up wood. Playing with axes is fun. Counterbalanced by too much eating and drinking.
2/1 - Beacon for a wall session. Got pumped on the roof circuits. Still too much food although less bad than yesterday. Winding down the holiday celebrations.
3/1 - mix of generic pushups, weights and that sort of thing. My finger feels a bit sore from yesterday, I think I've maybe bruised it somehow but I'm not going to fingerboard on it just in case.
4/1 - weigh in at 75kg. Oh dear. Wall is all being reset so I do some pulp sets and then potter home, where I have a go at a 7:3 fingerboard session, which feels very hard in my current state. I guess I'm basically doing it all with weight added compared to the last time I was on these.
5/1 - finger completely better.  . Turbo trainer session - Sufferfest "The Hunted". Hard work.
6/1 - wall session. Good progress on several problems. Too busy to do stamina and had forgotten good shoes for the board. Some pullups.
7/1 - wall session. More problems worked out for ancap circuit. Some time on the board. Tried some triples bit couldn't really make it work, have to try different problems. Pullups to finish.

8/1 - wall session. Too busy for stamina, again. Frustrating. I need to find a solution to this. Worked out more problems for the AnCap circuit
9/1 - wall session. Thin skin. Pushed on and did the boulder circuit uncap session - first circuit felt fairly steady but shuffled the order round a bit and felt very worked by the end of the second set. Skin too trashed to do anything else.

Weight sitting about 74kg now - a strong start to the week but have stagnated since due to work stress - my way of dealing with work stress involves comfort eating, and unfortunately fruit just isn't as good as chocolate coated peanuts and things like that.

[Fiend]

1 - 0
2 - indoor bouldering + short run
3 - indoor routes + short run
4 - 1.5 hours gym
5 - indoor bouldering
6 - 0
7 - indoor bouldering
8 - 2 hours gym

9 - 2/3 hours bouldering Ratho. Warmed up fairly efficiently and trying some harder problems - actually felt slightly less weak than before Xmas, and skin was okay. Shocking. Maybe being well primed after yesterday's gym? Maybe tweaking my diet to have one less egg, a bonus pear and better quality coffee at lunch? Or maybe just confirmation that I can only climb okay if I've had 6 days training in the last week?

[Falling Down]

Fri - Tired and a bit hungover after works leaving drinks.  Went for a walk in the afternoon.
Sat - Two hours volume bouldering.

[Muenchener]

10/10

1. Wall: bouldering
2. Wall: circuits
3. Mobility & bodyweight exercises
4. Wall: circuits
5. Kettlebells
6. Wall: routes
7. Core, shoulders, elbows
8. Beastmaker
9. Stretching
10. Wall: bouldering

[bigtuboflard]

Slightly late the party but so far (almost) so good;

1. 900m cold water outdoor swimming
2. 6km run
3. 4km run
4. 7km run
5. 0
6. 6km run
7. 5km run
8. 0
9. 4km run and 2 hours indoor bouldering
10. 16km run

[AJM]

1/1 - an hour or so of lugging around and chopping up wood.
2/1 - Beacon for a wall session. Got pumped on the roof circuits.
3/1 - mix of generic pushups, weights and that sort of thing. My finger feels a bit sore from yesterday.
4/1 - weigh in at 75kg. Oh dear. Wall is all being reset so I do some pullup sets and then potter home, where I have a go at a 7:3 fingerboard session, which feels very hard in my current state. I guess I'm basically doing it all with weight added compared to the last time I was on these.
5/1 - finger completely better. Turbo trainer session - Sufferfest "The Hunted". Hard work.
6/1 - wall. Good progress on several problems. Too busy to do stamina and had forgotten good shoes for the board. Some pullups.
7/1 - wall. More problems worked out for ancap circuit. Board. Then tried some triples bit couldn't really make it work, have to try different problems. Pullups to finish.
8/1 - wall. Too busy for stamina, again. Frustrating. Problems for the AnCap circuit
9/1 - wall. Thin skin. Pushed on and did the boulder circuit ancap session - first circuit felt fairly steady but shuffled the order round a bit and felt very worked by the end of the second set. Skin too trashed to do anything else.

Weight sitting about 74kg now - a strong start to the week but have stagnated since due to work stress - my way of dealing with work stress involves comfort eating, and unfortunately fruit just isn't as good as chocolate coated peanuts and things like that.

10/1 - Cuttings. Some easier routes and a few goes on Hall of Mirrors. Got it in two but knee a bit sore so didn't have that extra go.

[SA Chris]

I've managed to do exercise of some description on my days off, but after work I am absolutely shattered and have done nothing. But.... My work involves physically slogging my guts out for most of the day (I'm a groundsman/tree surgeon, lots of dragging branches and humping timber about etc) so I'm not too worried about it.

That counts for more than desk jockeying for eight hours then doing a half hour walk tbh

[Sasquatch]

1 - 5/3/1 - 5xBench
2 - 5/3/1 - 3xDL, Wtd Pullups, MED Hangs.
3 - Stretch and 3x5xpullups, atb, pressup, lunge
4 - 5/3/1 - 5xSquat, Max Hang, Stretching
5 - Skate Ski 1hr20
6 - Rest - Stretch and 3x5xpullups, atb, pressup, lunge
7 - Max Hangs-Lopez, Moonboard
8 - 5/3/1 - 3xBench, Core, 2 x 20 ARC
9 - 5/3/1 - 3xDL, Wtd Pullups, MED Hangs.   Hungover, but got the workout done despite incredibly LOW motivation.
10 - Soccer game and 3x5xpullups, atb, pressup, lunge

[webbo]

8. 20 mins stretching, theraband and a bit of walking to make up the30 mins.
9. 20 min stretching etc, 90 mins bouldering.
10. 20 mins stretching, weight 60 mins and cycling 2 hours 29 mins.