UKBouldering.com
the shizzle => diet, training and injuries => power club => Topic started by: shark on December 31, 2014, 10:48:48 am
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Enjoy tonight redemption is at hand - January Sharkathon starts tomorrow.
Aim is to complete 30 minutes of exercise every day in January.
Any exercise counts from fingerboarding to yoga - even stretching, at a stretch.
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your Redemption started last night did it not?
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Opening the quality street tin is pretty hard. Does that count as a stretch or exercise?
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Enjoy tonight redemption is at hand - January Sharkathon starts tomorrow.
Aim is to complete 30 minutes of exercise every day in January.
Any exercise counts from fingerboarding to yoga - even stretching, at a stretch.
Shaking cocktails? I'll make sure I use both arms to avoid any imbalance.
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does watching yoga workout videos count?
I'll use both hands if that makes a difference
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does watching yoga workout videos count?
I'll use both hands if that makes a difference
Impressive girth - as always
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does watching yoga workout videos count?
I'll use both hands if that makes a difference
Impressive girth - as always
Sounds like that's definitely a stretch right there Lagers. +1 Sharkathon point.
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I'm concerned that North Korea might launch a cyber stike against UKB in the new year and all Sharkathon data will be lost - so there's not much point in starting it
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No chance. N.Korean dictators are too easy for the collective ukb ire. Bono and his hat are far more likely candidates. I heard that the hat was behind a DoS attack on the Stockport hat museum website last year that caused a 16 hour shut down of their servers. This tragically affected 3 people who were playing their fps game 'caps of duty' and 'grand theft beret 3'...
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Hold the fort! Shark explain what Paul's post meant...
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Hold the fort! Shark explain what Paul's post meant...
I had my first session at the new Schoolroom.
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That's the spirit!
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Seeing as it's turned out that the Sony hack was probably an inside job and nothing to do with Kim Jong Fat, should we be concerned about such practices on UKB and can we trust the insect overlords? #questiontime #bollocks
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barbie.
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Moderately unpleasant 30 min heavy headed and heavy legged jog completed so off the hook for the rest of the day
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Does walking the dog count? I'm guessing not
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Yesterday I moved my BM to just outside the kitchen, so today I'll be doing lots of random bits 'n' pieces on it while cooking for 10. Pull-ups are tough with the 3kg weight belt I got for christmas.
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Got in the spirit of things with a bit of skipping in the drizzle #ilikethepsyche
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Great general way to improve well being / get fitter / be able to train in a less injury prone and more effective manner.
Very very much recommend this sort of base fitness ideology...
Fwiw....
My elderly based fitness / week of exercise if not injured at this time of year... ( and more focused on bouldering than bikes or anything else) is
As you say... 30 mins a day... Or so..
- I get up at 6. I do either 30 mns basic yoga or dynamic core every morn... Sometimes I Add in a plank type MTB course exercise ( copy the course on POV on iPad whilst planking) as well... 5 mins sim down whislter mountain sort of thing. - then. Add in side planks, full set of sun salutations...
Every other 2 days, the board. Short set. Just 12 problems. Done. Leave it.
The every other other day... Free weights, 8 to 12 reps, one set each exercise. About 20 of... All upper body. Too complex to list. But you never do the same number of reps for each exercise, either more reps.. Or you go up some weight... A very little weight though... To keep power to weight ratio.
I Should be running a bit more. Sore knee healing.. Once it does it's then 3 to 5 km twice a week and 45 mins of BMX tracks on my Mtb, Doing one lap per minute for 45 mins.. On average. Queue vomit...
Again, this my personal regieme, for low bouldering goals... Low font 7s... No routes... Tough mudder type and grade obstacle natioanl courses in 90 mins ( 10 km) and the power to hold on on DH MTB courses of alpine length...
Thought it may be useful to share...
It's currently very effective... Been on it 9 months...
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Today I managed 8-10 reps of crawling to the bathroom, followed by core work (retching repeatedly) at the toilet bowl.
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Today I ran 4.3 km, after which I cracked out the old fingerboard and weights for the first time in ages.
A slight more than half an hour, but far more than usual.
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2hrs at the wall and a 20 min jog (decided walking the dog doesn't count)
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2hrs at the wall and a 20 min jog (decided walking the dog doesn't count)
:2thumbsup:
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I'm in... two hours at the wall also for me. I have no dog.
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Quick DWS yesterday arvo. Sweated out hangover. Way too hot.
Quick DWS this morning. Back to Syd this arvo... No time on the project for a few weeks.
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I'm in. Took my hangover for a hilly 40 minute trail run yesterday in the midsummer heat.
It came out of it in better shape than I did, but it's a start.
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I'm in from today onwards, hangover stopped play yesterday. Hour and a half of easy bouldering today at the wall.
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30 min in pool, alternate lengths of crawl and breaststroke. Felt like hard work.
12 hr nights this weekend which will make it hard but I'll endeavour to squeeze something in.
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At the wall for 4hrs today plus some pressups and stuff. Cut back on the food too but I'm starving... got too used to lots over the hols!
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Brean Down today. Best winter venue in the UK? First tie in for 2 months indoors or out so fairly useless. Didnt do anything new and got spanked trying a sandbag 7b+, but good to get back on rock. Tommy was climbing poorly too. Locals a bit meh. Knackered at end.
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Couldn't do yesterday due to full day of commitments. But I'm in if I'm allowed to start a day late.
Climbed outside for three hours
100 pressups, pullups, situps and leg raises in an hour.
Thirty minute +20kg BM session.
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Locals a bit meh.
Does this mean unfriendly? Was it difficult to get on routes?
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Basic Yogalates core then sun salutations at 6, then first free weights for 3 weeks. Added in a few new excecises... Got tired 30 mins in. Kept going.
Soo tired after, protein shake then back to bed for an hour!!! living the dream by nearly being sick in the garage at 7 this morning, but at least it's not far to get back into bed!
Hope to get out on the grit tomorow..
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Locals a bit meh.
Does this mean unfriendly? Was it difficult to get on routes?
Yeah unfriendly / uncommunicative except to pull me up for using the situ crab on the belay when Tom top roped up after me which seemed pedantic as the wear caused by a 42kg boy would be minimal compared to most who loweroff
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I taped the picture of Doylo and Dense onto the biscuit tin...
MrsTT seems happy to tuck in now though...
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Dragged my sorry arse out of bed at lunchtime to the wall for an hour and a half - good session actually, felt light and springy and got three things I'd been trying a couple of days ago finished. :-) Back in bed now before work later :-(
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Cant get used to my new arrangements for weekend working, totally knackered... About to start a 13 hour on call and I've kinda hoped to climb tomorow.... :wall:
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The Parkrun I did at Taunton today was the worst I've done - muddy tracks and paths that were waterlogged for long stretches.
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I may as well join in with this.
On the 1st I ran for about 5 minutes to get my car from a friends, but given my state it was probably worth more. I also woke up in it so probably shivered enough to make up the extra...
Yesterday I ran to and from work so approx 35 minutes.
I also did my first park run today and managed 20:33 which I was pretty pleased with. Also ran to and from it which added about a Mile either side.
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The Parkrun I did at Taunton today was the worst I've done - muddy tracks and paths that were waterlogged for long stretches.
5k is either too short to make up your 30min, or you're going so slow it doesn't count (unless you've done a JM and run to and from)
:whip: :spank:
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The Parkrun I did at Taunton today was the worst I've done - muddy tracks and paths that were waterlogged for long stretches.
5k is either too short to make up your 30min, or you're going so slow it doesn't count (unless you've done a JM and run to and from)
:whip: :spank:
31mins 58secs. 8)
I'm very unfit currently and my legs were quite sore after. Scarcely did any running last year.
Normally I run with my daughter and do it in about 29mins though I did try a few years ago and did it in 23 mins.
http://www.parkrun.org.uk/results/athleteresultshistory/?athleteNumber=230562 (http://www.parkrun.org.uk/results/athleteresultshistory/?athleteNumber=230562)
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I feel bad now.
sorry.
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30 mins swim in sea with dog, brrrrrr...
100 pullups, situps, pressups, leg raises.
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Had a 75 minute Ashtanga Yoga class this morning. After many years of doing no stretching/flexibility work it was pretty awful.
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30 mins swim in sea with dog, brrrrrr...
What the actual fuck? NAW you nutcase!
Anyway 40min at the wall before work - Sharkathon is all that got me out of bed for this, but do feel better for it, and even managed a couple of things I'd not done before.
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30 mins yoga, then epic fail reaching the plantation.. Rear well drive van to icey road interface disaster...
Random collection of classic problems at burbage north, culminating in failing to get off the ground on the terrace. Good day.
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Had a 75 minute Ashtanga Yoga class this morning. After many years of doing no stretching/flexibility work it was pretty awful.
I only started yoga a couple of months ago after years of ignoring all attempts by people to get me stretching. It does get easier quite quickly, once you learn to use your in breath to do the stretching.
Went to the Climbing Station in Loughborough today for a few hours. Sharkathon is working!
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Had a 75 minute Ashtanga Yoga class this morning. After many years of doing no stretching/flexibility work it was pretty awful.
I only started yoga a couple of months ago after years of ignoring all attempts by people to get me stretching. It does get easier quite quickly, once you learn to use your in breath to do the stretching.
That's reassuring as I'm hoping to carry on with it as it should help avoid injuries!
They do a beginners course but it's on a Sunday evening which is when I'd like to be returning from trips... So I might try and fit that in with my plans. There's also a monday course but it's Beginners 2 so a little more advanced but that might work better time wise.
I suppose this is only one place though and there must be tonnes of studios in Leeds offering similar stuff!
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I was officially on holiday until today, it begins tomorrow!
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I was officially on holiday until today, it begins tomorrow!
you've got to get an extra 2hrs in to make up!
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30 mins swim in sea with dog, brrrrrr...
What the actual fuck? NAW you nutcase!
Anyway 40min at the wall before work - Sharkathon is all that got me out of bed for this, but do feel better for it, and even managed a couple of things I'd not done before.
To be fair I did have a wetsuit on, the dog didn't but then she did pop back to the beach for a warming run every couple of minutes.
Anyway on with today
100 pull-ups, press ups, sit-ups, leg raises (henceforth known as "The 400")
30 minute run along the sea cliffs, distance unknown.
BM fingerboard session +20kg
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Spanked at Plantation. Tips not so sore now - time for a fingerboard sess
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I was officially on holiday until today, it begins tomorrow!
you've got to get an extra 2hrs in to make up!
I might just finish 5th Feb. Although I spent 6 hours skiing at Nevis Range yesterday, so theoretically I'm in credit.
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100 pull-ups, press ups, sit-ups, leg raises (henceforth known as "The 400")
If connies are good is it "The Mint 400"?
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My year starts today... As I've been continually drunk since NYE... :pissed:
Did flash a (soft) 7a at Curbar yesterday and have 2 goes at Art of Japan (bit gitted to blow the flash when me hand slipped of the hold) before the kids crying forced me to bail tho.....
Will make up for my indescretions.. Honest!
:D
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I suppose this is only one place though and there must be tonnes of studios in Leeds offering similar stuff!
I've somehow happened on an old lady who charges £4 pay as you turn up - she's amazing. Feels like you're really pushing your limits without going too far and no hippy mumbo jumbo stuff either. She just uses some church rooms, no flash studio or music and has been practicing all her life. There's no beginners or experts classes as everyone is encouraged to do what is right for them but if she sees that you can manage something easily, you're encouraged to take the next step/move.
The other two girls I went to were great too but certainly more about the yoga lifestyle thing, one more athletic and the other more about relaxation. I just wanna stretch and be more flexible for climbing. I can switch off listening to Metallica!
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40 min badminton (surprisingly tiring, first time in 20 years I think) and hour at the wall.
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Feeling a little shitty and tired today but I've managed 40 minutes of trying to juggle - that counts, right?
I might have to do some core work before bed...
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The 400
30 mins BM session while cooking tea.
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Hats off for the 400, that's mental...
30 mins basic static yoga stances before work, then 6km run in 34 mins this eve... First for ages - knee fine :) and the old night sight not so good even on pavements. So I'm happy with that.
Tuesdays will be a problem... Hope for free weights, but my work finish time is pretty open ended..
Found a fun plank 30 day improvement programme - should be up to 300 secs by end of the month, gulp!
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Got a bit inspired on the 400 as well, especially as a short escape-the-in-laws-session in St. Leger confirmed that I have weak, unfit guns. Did 40 pullups. It hurt too much in the shoulder. I stopped. :(
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leg raises
Be careful of them, bad for back and hips. Partner has been off running for 3 weeks due to hip injury doing them. Google "leg raises injury".
Did an impromptu brisk 30 min walk this morning due to missing shuttle bus from garage when I dropped van off. Only started raining 1 min from office!
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35 min/4.5 mile proper run (previous efforts in sharkathon have been with gf and therefore > 10 min/mile) felt unfit. Lovely sunshine though.
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Thanks for the heads up Chris, I'll raise with care.
Just the 400 today.
Also just to be clear I'm not blatting out 100 pull-ups then press ups etc.. I do them in four batches of 25 of each with a rest between batches. Usually takes the best part of an hour, fastest I've done it is this morning in just over 30 minutes. I reckon most people who can do 10 pull ups could do it, though perhaps in smaller chunks spread throughout the day.
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Just early morning 30 mins of core work today.
Free weights, interval bike session and board planned for tomoorrow to redeem myself
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Still on track, 1 week in. 5 Surfs (and four of them in decent waves), 2 trail runs, 2 hangboard sessions, 1 deadlift session and 1 afternoon of bouldering. Unfortunately I'm back at work, so the momentum will have to slow somewhat.
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leg raises
Be careful of them, bad for back and hips. Partner has been off running for 3 weeks due to hip injury doing them. Google "leg raises injury".
Leg raises are a bit like crimping on a fingerboard. Harder and higher risk than some abdominal exercises but you should be alright if you are strong enough to maintain good form. Make sure your spine remains still, in a neutral position - not arching up off the floor, and maintain a slightly drawn-in lower tummy throughout the lift and lower.
You can progress towards double leg raises by doing single leg raises, then double bent knee leg raises, then one bent knee - one straight knee raises. Only when can you do each stage comfortably with the spine staying completely still should you progress to (a smaller number of reps. of) the next stage.
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The 400
30 min BM +20kg session
Have most other people fallen off the wagon, or have I misunderstood and doing a daily post is not the done thing?
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2hrs at wall, good session.
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Still on track, 1 week in. 5 Surfs (and four of them in decent waves), 2 trail runs, 2 hangboard sessions, 1 deadlift session and 1 afternoon of bouldering. Unfortunately I'm back at work, so the momentum will have to slow somewhat.
How are the hangboard sessions by candlelight working out for you? :)
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Have most other people fallen off the wagon, or have I misunderstood and doing a daily post is not the done thing?
I'm still with you nik
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Good man.
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Im psyched, will start the daily posts too...
1st 100 press ups, poor start ( wasnt aware of the sharkathon...)
2nd 2.5 hrs down the wall doing routees
3rd 30 min core session
4th Short 15 minute run and yoga ish session (poor day...)
5th 2 hour Wall session and short 2k run
6th Bouldering at wall 2 hours, 2k run
7th 100 press ups, some pull ups and a 30 minute fingerboard session
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Still on track, 1 week in. 5 Surfs (and four of them in decent waves), 2 trail runs, 2 hangboard sessions, 1 deadlift session and 1 afternoon of bouldering. Unfortunately I'm back at work, so the momentum will have to slow somewhat.
How are the hangboard sessions by candlelight working out for you? :)
Luckily it's midsummer in Cape Town and light until well after 8pm :) Likely to be a different story in winter though.
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Have most other people fallen off the wagon, or have I misunderstood and doing a daily post is not the done thing?
I'm still with you nik
Likewise. Am finding the daily aspect of it very motivating - yesterday, for example, I would have taken a rest day due to feeling tired and having admin to do, but I used the sharkathon to force myself into the weights room for an hour.
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I've been doing my physio exercises... And not drunk anything for a week...
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I'm run off my feet at work, so not reporting every day, but still trying to do some exercise.
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most improtantly, where's Shark been since the 4th?
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most improtantly, where's Shark been since the 4th?
Sulking about my running :ras: ;)
Sun 4th Plantation then fingerboard
Mon 5th PM Systems board - ok but faded fast. Tried to start an AnCap session but too tired so tried to do eroCap but too tired for that as well
Tues 6th Eve Foundry with Tommy 10 easy routes in the Furnace (active rest)
Weds 7th Eve Schoolroom 2nd visit - did my project 6A Chalk and Blow
Also 5 days without alcohol
Good work chaps - glad it is providing that little extra bit of motivation required to put your boots or running shoes on
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I'm still in.
No booze, and just about keeping ti the exercise.
Not in the same league as the 400ers.
But all this really helping the motivation.
Cheers all
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The 400 thing just sounds dangerous to me!..
Fair play Nick, but its just so far out of my capabilities (physical or boredom!)...
Weight is dropping off me at the moment - lightest in recent memory this morning (sub 11:3) and I think the main reason is no booze.. I guess a beer/large glass of wine a night adds up to nearly 2000 calories a week.. close to 1 days worth of food...
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If I don't lose weight from my abstinence I'm gonna b gutted on that basis. If do, I'll carry on and see how far I can take it...
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I managed Monday/ Tuesday with no booze, yesterday was too depressing, so I had a large glass. I'm at 76.9kg my heaviest in years, I put on a kilo and a half in 1 week in the U.K, I swear as soon as I put a foot back in blighty I absorb grease or something.
At the end of lasy year's sharkathon I was less than 75kg.
I've also discovered the holy grail of climbing - porridge.
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2hrs at wall (with daughter so very gentle) might run briefly in a bit.
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Pounding the pavements for a quicker 4 mile run than last time. In the dark after a 10 hour shift. Harsh.... My legs feel fucked.
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Just the 400 today, was hoping to go swimming this evening but #1 son decided he'd rather build his remote control Lego monster truck, which to be fair is boss.
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I'm still hanging in there. Haven't eaten any cake, sweets, chocolate or biscuits this year yet either.
Felt strong and light at the wall this evening and got more points in my first session on this months comp problems than I did in three on the last!
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http://www.t-nation.com/training/5-new-strategies-for-fat-loss (http://www.t-nation.com/training/5-new-strategies-for-fat-loss)
I thought this could be useful for all sharkathletes. Especially the HIIT plus SSC advice and the obvious peri-workout nutrition advice.
I hope it helps, good luck to everyone of you.
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35min/4.5mile run on way to get car from garage this morning (steady state, sorry nibs)
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Useful stuff Nibs. I agree when to eat is always a tricky one...
Usual floor core session before work.
Free weights session of total ardour this eve... Didn't use creatine, near no carbs all day and on a new set of excercises... Learnt the hard way that trying to max out my best 10 reps in dead lifts less than one third through a session leaves you blown for the rest of the session.
Must reorder the exercises...
Feeling rather odd..
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I ended up ill on Wed - came home from work at 11am and went straight to bed, something I never do when I'm ill. back on it yesterday with yoga but today I headed unexpectedly off to the coast to buy a van for the trip. Got guests arriving in a bit and nothings ready (mate's 50th).
Safe to say I failed. :-(
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The 400
Went to the wall, did the Boulder league, then did some routes for a bit of pump ~1.5 hours
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I ended up ill on Wed - came home from work at 11am and went straight to bed, something I never do when I'm ill. back on it yesterday with yoga but today I headed unexpectedly off to the coast to buy a van for the trip. Got guests arriving in a bit and nothings ready (mate's 50th).
Safe to say I failed. :-(
Let you off the odd day mate. Seems more than fair!
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Cheers Doc! Seeing as the van will be home for 6 months whilst climbing in Spain... it'll help me lose weight and stay off the booze :-D
An investment in my future healthcare.
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Just the 400 today, was hoping to go swimming this evening but #1 son decided he'd rather build his remote control Lego monster truck, which to be fair is boss.
Is it up to the standards of the Fucking Awesome Digger?
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The 400
A couple of freezing hours working trad projects.
More significantly #1 son has completed the monster truck and it is awesome squared. Proud father moment, pretty impressive build for a 7 year old.
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Proper 90 mins of above av. ( for me) flow pose yoga first thing this morning, felt better than it ever has, really satisfying.
Then down to the Works, eclectic random problem session with the lad and mrs FD. Great fun.
Kinda thinking I was climbing ok, nothing amazing, but certainly doing better than I have been.
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12 hr days this weekend so not much spare time...
The 400.
Fuck me nik that's hard. Did it over the course of three hours as started out at work (no bar) so had to wait till got home for the pull ups. Also was scared by the comments on leg raises so made sure to rest between sets so could maintain form.
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More significantly #1 son has completed the monster truck and it is awesome squared. Proud father moment, pretty impressive build for a 7 year old.
I remember him contentedly running his digger through the dust at Rubicon - good to hear he's still making good progress in the subject
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Is that your first 400 Duma? Sounds very similar to my first set on the 2nd jan. Now I get up in the morning and can do half of the set (25 pullups 50 situps 50 pressups 50 leg raises 25 pullups) in about 5 minutes. Then five minutes putting on the kettle and making sandwiches for everyones lunch then another five minutes doing the second half.
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Fell off the wagon yesterday, but off to the gym for my first ever weights session ever. Lost a kg or 2 since the second of Jan
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I fell off too. But 'twas only one pint with dinner... I have since flogged my back raw with birch twigs in penance.
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Nik tell us for the love of god that is 5 mins per individual exercise not 5 mins for the lot....
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Okay...
1 - 20 minute hill walk in monsoon.
2 - 2 hours light circuits TCA
3 - 1 hour mixed weights GYM
4 - 4 hours steady bouldering Shaftoe
(tweaked knee falling face-first out of heelhook)
5 - 45 mins brisk walk
6 - 70 mins brisk walk
7 - sulk
8 - 45 mins / 40 lengths SWIM
9 - 1.5 hours bad bouldering TCA
10 - 1 hour mixed weights GYM
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For you Fiend I just timed it. Did 25 pullups, 50 situps, 50 pressups, 50 leg raises and 25 pullups in five minutes two seconds (that's for everything, not each individual exercise)
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Shitting fuck. So about a second an exercise? Can you get a video of that, it sounds mental.
9b this year for sure.
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200 reps in 302 seconds. Pretty impressive.
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I can't do 25 pullups in a set, or 50 press ups, or 50 leg raises. Did mine in sets of 20LR/20PrU/20SU, then 5 mins rest. Had to do the pullups later at home in sets of 10.
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There are a couple of caveats to these.
Pullups - I don't go down to straight arm as it aggravates my old man shoulders.
Sit ups - I don't go fully down to the ground as it's bad for the lower back.
Press ups - these are just standard, if quite fast.
Leg raises - I don't raise my legs as high as I can just to 45 degrees ish.
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So basically Nick, you're doing 400 twitches ;)
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Just got back from the gym and weights...posting now as I suspect I won't be able to move my arms later. Although the good news is climbing gives me stronger back, shoulders and triceps than my mate who only lifts and goes to the gym (not that it's a competition :whistle:)
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So basically Nick, you're doing 400 twitches ;)
:guilty:
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I think we also need to take into account the exchange rate for Manx 400 against British Imperial 400
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For you Fiend I just timed it. Did 25 pullups, 50 situps, 50 pressups, 50 leg raises and 25 pullups in five minutes two seconds (that's for everything, not each individual exercise)
Its easier if you're short.... long levers etc.. have to travel further ;)
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Well *I* am still impressed, even if from Nik's description he is thrashing and flopping around like a beached fish.
P.S.
11 - 3.5 hours medium routes RATHO, 1.5 hours mild forearm exercise preventing aquaplaning on Loch 8 (formerly known as M8).
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300. pull ups will have to wait till I'm home this eve. Managed sets of 25 today, could feel the press ups from yesterday though...
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Still on track! :punk:
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9 days without alcohol now. Missed it on Fri evening. Nice to end a tiring week getting a bit squiffy with a bottle of red <sigh>.
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Can you get a video of that, it sounds mental.
Sounds like the most boring video ever to me but I'll try and sort something.
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For you Fiend I just timed it. Did 25 pullups, 50 situps, 50 pressups, 50 leg raises and 25 pullups in five minutes two seconds (that's for everything, not each individual exercise)
Crossfitter :-\
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For you Fiend I just timed it. Did 25 pullups, 50 situps, 50 pressups, 50 leg raises and 25 pullups in five minutes two seconds (that's for everything, not each individual exercise)
Crossfitter :-\
haha!
https://www.youtube.com/watch?v=Jp7-5gbtfOY (https://www.youtube.com/watch?v=Jp7-5gbtfOY)
:lol: :lol: :lol:
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9 days without alcohol now. Missed it on Fri evening. Nice to end a tiring week getting a bit squiffy with a bottle of red <sigh>.
are we supposed to be not drinking? :whistle:
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9 days without alcohol now. Missed it on Fri evening. Nice to end a tiring week getting a bit squiffy with a bottle of red <sigh>.
are we supposed to be not drinking? :whistle:
I'm working on the assumption that that's optional, as I work my way through a glass of wine.
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I thought it was mandatory.
And its doing my fuckng head in...
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Little curtailed my family commitmtents all afternoon... And a much needed lie in. Seem constantly knackered and need more sleep when in this phase of sobriety.
75 mins of XC MTB at first light. Kept out of the wind - in the main- hard work due to shite trail conditions. Most dangerous MTB I've done for a long time. Very dissatisfied, couldn't get a good cardio burn due to the mud / roots etc..
Next time I get the urge to ride, I'll do reps on a BMX track. Much better burn, and a few jumps to make me happy.
2 times 50secs plank competition with the kids later.
All in all, easy day... Necessary I'm sure... I seem to have a slightly tweeked elbow :(
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I thought it was mandatory.
And its doing my fuckng head in...
Thats probably a good reason to keep it mandatory....
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:agree:
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Bouldering outside in the sun yesterday and climbing at the Cuttings today - a great weekend BUT there was lots of homebrew on offer (I don't drink real ale) and it would have been rude to not try AJM's Black Poole Porter etc.
On the wagon again now tho...
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Finished the 400. Last five sets of ten pull ups were desperate
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Just the 400 for me today. An evening BM was planned but the in laws came round for a roast which scuppered that idea.
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I thought it was mandatory.
And its doing my fuckng head in...
Thats probably a good reason to keep it mandatory....
I've decided to give up beer for January, but not wine. You can claw the wine bottle from my cold dead hands.
Oh, and I'm still on track - 12 days on.
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I thought it was mandatory.
And its doing my fuckng head in...
Thats probably a good reason to keep it mandatory....
I've decided to give up beer for January, but not wine. You can claw the wine bottle from my cold dead hands.
Oh, and I'm still on track - 12 days on.
How about give up home drinking instead.
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I thought it was mandatory.
And its doing my fuckng head in...
Thats probably a good reason to keep it mandatory....
I've decided to give up beer for January, but not wine. You can claw the wine bottle from my cold dead hands.
Oh, and I'm still on track - 12 days on.
How about give up home drinking instead.
Madness!
-
I thought it was mandatory.
And its doing my fuckng head in...
Thats probably a good reason to keep it mandatory....
I've decided to give up beer for January, but not wine. You can claw the wine bottle from my cold dead hands.
Oh, and I'm still on track - 12 days on.
How about give up home drinking instead.
I'm not convinced I have any significant issue with drinking so am not bothering with this side of things (have had 2 pints and a whiskey since the 31st).
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I thought it was mandatory.
And its doing my fuckng head in...
Thats probably a good reason to keep it mandatory....
I've decided to give up beer for January, but not wine. You can claw the wine bottle from my cold dead hands.
Oh, and I'm still on track - 12 days on.
I read this as 'and I'm still on crack - 12 days on'.
One thing at a time hey.
-
I thought it was mandatory.
And its doing my fuckng head in...
Thats probably a good reason to keep it mandatory....
I've decided to give up beer for January, but not wine. You can claw the wine bottle from my cold dead hands.
Oh, and I'm still on track - 12 days on.
How about give up home drinking instead.
I'm not convinced I have any significant issue with drinking so am not bothering with this side of things (have had 2 pints and a whiskey since the 31st).
Per day?
😝
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I read that as two pints of whisky. :pissed:
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I read that as two pints of whisky. :pissed:
Me too! (wishful thinking!)
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I though Sharkathon was 30mins of exercise a day, it's news to me that I've signed up for some abstinence bollocks. I'm now only drinking 2 nights a week but that's for my own health and finances.
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Shit the fucking bed...
You mean I misread the post and have spent 12 days off the sauce ???
Oh well, nearly halfway there.. May as well carry on now :wall:
What is now pissing me off, no weight loss.. Well 500g.. But that's just a big turd.. On about 1700 calories a day. humpf...
Oh well, off to the garage to shift some weights... I must be putting some muscle somewhere... Can't see it though.
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What is now pissing me off, no weight loss.. Well 500g.. But that's just a big turd.. On about 1700 calories a day. humpf...
Keep the faith
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What is now pissing me off, no weight loss.. Well 500g.. But that's just a big turd.. On about 1700 calories a day. humpf...
Keep the faith
I did 3 days without alcohol last week, but it was only on Thursday when I had a couple of glasses of wine that I lost any weight. There's some science there I'm sure.
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What is now pissing me off, no weight loss.. Well 500g.. But that's just a big turd.. On about 1700 calories a day. humpf...
Keep the faith
:strongbench:
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Shit the fucking bed...
You mean I misread the post and have spent 12 days off the sauce ???
Oh well, nearly halfway there.. May as well carry on now :wall:
What is now pissing me off, no weight loss.. Well 500g.. But that's just a big turd.. On about 1700 calories a day. humpf...
Oh well, off to the garage to shift some weights... I must be putting some muscle somewhere... Can't see it though.
no did I fuck, I meant it was the first I'd heard about being off the pop. Still drinking Friday and Saturdays, just laying off during the week, although may have to get pissed tonight just out of principal now.
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Having a whisky tonight... Toothache. Swilling it around the effected area is working wonders #numb.
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12 - 1.5 hours mixed CV and core at GYM
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I'm run off my feet at work, so not reporting every day, but still trying to do some exercise.
Fallen off the wagon, worked every evenig last week, and most of weekend. Deadline COB tomorrow, might as well start afresh. High cortisol diet has meant 5lbs weight lost in a week though, but not good for general health.
-
.
Oh well, off to the garage to shift some weights... I must be putting some muscle somewhere... Can't see it though.
Thats cos you're not eating enough mate, seriously 1700 calories a day doesnt give you anything to put on muscle with
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Managed the p90 ab ripper routine, but had to take plenty of breaks. Seeing as after yesterday's weights session I'm finding it hard to straighten my arms as my triceps and biceps are that sore, was quite impressed with myself.
-
hr and a quarter down the wall on circuits. Worked, and linked first 40 moves of, new 8a ish yellow. Could feel the 400's from the weekend in my shoulders and pecs...
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Probably in the top ten saddest things I've ever done but as requested Fiend here is a video of the first half of this mornings 400. It took about 7 minutes in total what with moving the camera and the dog and such like. Also I have no idea what the soundtrack is like, I just downloaded a free thrash metal MP3 and stuck that on without listening to it (didn't want to disturb the wife watching Broadchurch) anyway it seemed appropriate for the audience...
Enjoy
http://vimeo.com/116597402 (http://vimeo.com/116597402)
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I thought it was mandatory.
And its doing my fuckng head in...
Thats probably a good reason to keep it mandatory....
I've decided to give up beer for January, but not wine. You can claw the wine bottle from my cold dead hands.
Oh, and I'm still on track - 12 days on.
I read this as 'and I'm still on crack - 12 days on'.
One thing at a time hey.
You'd be surprised as how much dedication that takes.
-
Probably in the top ten saddest things I've ever done but as requested Fiend here is a video of the first half of this mornings 400. It took about 7 minutes in total what with moving the camera and the dog and such like. Also I have no idea what the soundtrack is like, I just downloaded a free thrash metal MP3 and stuck that on without listening to it (didn't want to disturb the wife watching Broadchurch) anyway it seemed appropriate for the audience...
Enjoy
http://vimeo.com/116597402 (http://vimeo.com/116597402)
Private video...
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Probably in the top ten saddest things I've ever done but as requested Fiend here is a video of the first half of this mornings 400. It took about 7 minutes in total what with moving the camera and the dog and such like. Also I have no idea what the soundtrack is like, I just downloaded a free thrash metal MP3 and stuck that on without listening to it (didn't want to disturb the wife watching Broadchurch) anyway it seemed appropriate for the audience...
Enjoy
http://vimeo.com/116597402 (http://vimeo.com/116597402)
Private video...
Which might be for the best ;)
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Also I have no idea what the soundtrack is like, I just downloaded a free thrash metal MP3 and stuck that on without listening to it
:lol: :clap2: :-*
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Password:
the400
(obviously...)
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Couldn't you have sped it up with some Benny Hill theme music to make it better?
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is your grill counting the reps down?
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Okay that makes sense now, as you've said the exercises are shorter range than expected (and I thought it was hanging leg raises). Still impressive, I'd pass out after that. I notice you snuck a lego box in of course ;)
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Nik, I don't want to piss on your chips, but the crunches and leg raises that you perform in the video are widely considered two of the best ways to:
- train the abs very little;
- ruin your lower back;
- get abductor's and sartorius' inflammation.
My personal experience confirms that.
I think you can find better excercises to do or better ways to do the same ones, mainly by reducing the ROM.
Abs are very small muscles, and they absolutely can't generate a contraction big enough to raise the whole torso or the whole leg. The greatest part of that movement gets done by the back and leg muscles. I found great improvement by concentrating the ROM of the crunch just enough to raise the shoulder blades (liying flat on the back); and doing the raises with legs pointing up and moving on a vertical plane only by 10/15 cm just thanks to the pelvis rotation, that is produced by the lower abs contraction.
HTH.
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I found great improvement by concentrating the ROM of the crunch just enough to raise the shoulder blades (liying flat on the back);
:agree:
this is the way if you're trying to hit the abs and not the hip flexors
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Nik, I mostly agree with Lore. The way you're doing the leg raises is certainly putting a lot of stress on your low back. This isn't guaranteed to give you a bad back but it might do. If you look carefully you will see your back extends (arches up) each time you lower your legs. This is what I was attempting to explain here (http://ukbouldering.com/board/index.php/topic,25220.msg471312.html#msg471312). If you can keep your back steady as you lower, this is a good exercise. Most people are not strong enough.
Try a single leg raise or double bent leg raise (https://www.youtube.com/watch?v=pxLX_ly6ODM). This is also a good illustration - 2 mins onwards - of someone who is not strong enough to do a safe double leg lower. She's all over the place, but well...watch the video.
You're doing two trunk flexor exercises, perhaps you could substitute a trunk extensor exercise for one of them? Single-leg bridge (http://sportsmedicine.about.com/od/strengthtraining/qt/onelegbridge.htm), reverse plank (http://sportsmedicine.about.com/od/strengthtraining/qt/reverse-plank.htm), or superman (https://www.youtube.com/watch?v=cc6UVRS7PW4&feature=player_detailpage)?
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That's very informative. Do you have any more videos like #1 and #4 to further illustrate those points?
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No piss on any chips here Nibs (in fact, going OT for a moment, most of your posts leave me mighty impressed at your understanding of the English language "piss on your chips" as a perfect example). I freely admit to knowing the best part of very little about this general exercise type of stuff, and what I do know was gleaned from sadistic games teachers at school a disappointing length of time ago. No doubt whatever the basis for their regimes (if there was one beyond pain and misery) is now outdated thinking. So yours and Duncans (and Rodma of course, as if I could forget Rodma...) thoughts, musings and advice are welcome. Your suggestion for the crunch sounds interesting. I'm not sure I fully understand your description of the leg raise though. Do you mean lying on back, legs pointing up vertically (i.e. bent 90 degrees at the waist) and then moving your feet a small distance (10-15cm). If so I fear your suggestion may fall foul of my woeful hip flexibility (which perhaps suggests my energies would be better focussed on a different aspect of my physical make up, but that's a seperate debate...).
Anyway the 400 idea just started out of an interest in doing something for the Sharkathon coupled with a Stevie Haston (?) blog post about doing 100 pull ups a day, or something. I just added in the standard exercise from school days and the injury inducing regime was born. I guess I need to decide whether I am willing to change the exercises and still be doing the 400? Not a reflection on the quality of the advice given (which I'm sure is good) but rather if my OCD tendencies will accept the changes as valid. Right, I'm off to have a heated internal debate with myself...
P.S. I still haven't listened to the music, how was it for you Fiend?
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Quite splendid thanks :)
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Two months on I'm still recovering from a back issue caused by overdoing leg raises.
Makes me wish I'd been posting in Power Club, maybe someone would have picked up on it and educated me.
My diary tells me I'd been doing them for three weeks.
Heeeeeeed the warnings, stick to the path, don't go on the moors, etc
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Did half the ab ripper routine tonight in the hotel room, and didn't drink in the airport, plane or hotel. I needed the breaks so it took around 30mins, as I still can't move my arms properly after Sunday's weight session (is it wrong that I like that?)
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Yes Nik, that's how to do the raises. You have to concentrate on a simple backwards rotation of the pelvis, done by the lower abs. This will make your feet go up a little bit.
Not much hip flexibility involved, but a good dose of hamstrings and glutes stretch.
A little bend at the knees will help, it's not important to have perfectly straight legs, it's just the pelvis that matters.
I'm glad if I could help you.
Oh, and thanks for the little off topic, I really appreciate it.
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2hrs at wall, circuits. Managed 8a ish yellow first go, but then fell off at end of 7b, 7a, 7a, 7a. Skin hurts now.
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13 - 1 hours brisk march. Listening to old skool techstep from Biostacis.
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13 - 1 hours brisk march.
Have you finally joined up so you get paid for wearing cammo.
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13 - 1 hours brisk march.
Have you finally joined up so you get paid for wearing cammo.
I think listening to one of Fiends video sound tracks should count as exercise ;)
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The sort of music I use in my soundtracks is the only thing that keeps me doing non-climbing exercise without dying of boredom!
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The sort of music I use in my soundtracks is the only thing that keeps me doing non-climbing exercise without dying of boredom!
doing everything in fancy dress must be helping as well?
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For yesterday
The 400
30 min BM session.
Decided I'm going to stick with the 400 until the 16th then switch to the nibs approved 400 (keeps it symmetrical innit)
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I'm sure you'll find great increase in the intensity of both excercises. Again, be sure to concentrate the action on the upper abs in the crunch, and on the hips rotation for the lower ones.
It burns like hell when done correctly.
:2thumbsup:
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Yesterday... Just.. Just kept in the club with morning core work and few basic yoga poses before work.. Id planned a 5km run after work.. But a ten hour day turned into 14 of unrelenting chaos.
If ever there were a " fuckit, I'm having a beer moment" for me, that was it.. I declined the temptation.
Had a late start to work today, this is really a YYFY, but most pertinent to my recent whinging on here... Hit the board first thing, freezing.. Sent my project. 8 weeks of work. Found it piss tbh, as my core seems to be better, so I could do the last move with new beta.
My wieght is stabilising at 68.5kg with no supplements. My famously ill defined body is a little thinner. I'm doing 12 pull reps with a 3.5 kg weight belt, I'm climbing pretty well for me.
Slight tweak to elbow means I'll forfeit my free weights tonight ( its still Baltic in the garage anyways) and best I'll do tomorow is yoga / core / press up bar planks before work, as I'm on call for 24 hours tomorow.
I really don't care, I'm a very happy FD indeed.
No more whinging from me...
Sharkathon = :2thumbsup:
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Fantastic.
Quite frankly I cant comprehend those working hours let alone fitting in training as well.
Hero.
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+1
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On the wagon as of today. Up til 1:30 reworking spreadsheets, but deadline met. Down the wall now!
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Nibs description is exactly what we do for core type work in the Yoga class I've been going to. Legs pointed up towards the ceiling, hands clasped behind the head, point elbows toward ceiling, raise shoulders off ground by lifting elbows toward ceiling, Then raise tailbone off ground by raising your feet towrd the ceiling. hold there, then lower and repeat.
We do quite a bit of variation, but all follow the same basic pattern of raise shoulders straight up (not curling in), then raising tailbone straight up in some form.
On a different note, but weighted situps with the weight held overhead with straight arms tends to force a change in the situp movement where it doesn't seem to hit my back as much either.
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90 min at wall, attempting last problem I've not managed of the current hard set. Very close to the move now, but no tick yet.
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Sounds interesting Sasquatch, doing it as a combined exercise, hmmmmm... still not sure my hip/leg flexibility is up to the leg side of things but I'll have a play.
Anyway just the 400 this morning and a lazy evening in front of the idiot box.
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Nibs description is exactly what we do for core type work in the Yoga class I've been going to. Legs pointed up towards the ceiling, hands clasped behind the head, point elbows toward ceiling, raise shoulders off ground by lifting elbows toward ceiling, Then raise tailbone off ground by raising your feet towrd the ceiling. hold there, then lower and repeat.
We do quite a bit of variation, but all follow the same basic pattern of raise shoulders straight up (not curling in), then raising tailbone straight up in some form.
On a different note, but weighted situps with the weight held overhead with straight arms tends to force a change in the situp movement where it doesn't seem to hit my back as much either.
Interested in this, can't quite picture it... Any links to some pics or vids? Cheers
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Nibs description is exactly what we do for core type work in the Yoga class I've been going to. Legs pointed up towards the ceiling, hands clasped behind the head, point elbows toward ceiling, raise shoulders off ground by lifting elbows toward ceiling, Then raise tailbone off ground by raising your feet towrd the ceiling. hold there, then lower and repeat.
We do quite a bit of variation, but all follow the same basic pattern of raise shoulders straight up (not curling in), then raising tailbone straight up in some form.
On a different note, but weighted situps with the weight held overhead with straight arms tends to force a change in the situp movement where it doesn't seem to hit my back as much either.
Interested in this, can't quite picture it... Any links to some pics or vids? Cheers
Is it like from 6 min on in here?
http://youtu.be/FgfT2fOv31E?t=6m (http://youtu.be/FgfT2fOv31E?t=6m)
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Did nothing yesterday unless you count a 45min walk (I don't) due to getting back from Glasgow very late from work. 2nd day I've missed during sharkathon :spank:. I'll be back on it tonight though.
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11st 2lb this am. New low.
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Nice one
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Nibs description is exactly what we do for core type work in the Yoga class I've been going to. Legs pointed up towards the ceiling, hands clasped behind the head, point elbows toward ceiling, raise shoulders off ground by lifting elbows toward ceiling, Then raise tailbone off ground by raising your feet towrd the ceiling. hold there, then lower and repeat.
We do quite a bit of variation, but all follow the same basic pattern of raise shoulders straight up (not curling in), then raising tailbone straight up in some form.
On a different note, but weighted situps with the weight held overhead with straight arms tends to force a change in the situp movement where it doesn't seem to hit my back as much either.
Interested in this, can't quite picture it... Any links to some pics or vids? Cheers
Is it like from 6 min on in here?
http://youtu.be/FgfT2fOv31E?t=6m (http://youtu.be/FgfT2fOv31E?t=6m)
Not so much, she's still moving the upper body. Instead, you lift the head, neck and shoulders, then they stay stationary while you lift the tailbone off the floor. She keep her tailbone grounded and pulses her upper body.
I'll look for a video, or take a horrid one of myself to post up :)
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90 mins at wall with daughter, so very easy. Off to lakes for the weekend tonight, so might not be posting for next few days, but will hopefully be stomping up amd down hills.
-
The 400
45 mins swim
30 min BM session
Fatdoc sounds like the syke is back proper stylee, nice one beast.
-
Still on track.. barely.
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A whole week of bed after work :( and not to shag either. Whatever this virus is, it's had the better of me for a month now.
I've lost some weight so far but failed dismally at Sharkathon™ '15 and am only comforted by the fact that my Dryathlon lodger got completely wasted last night and I've had to wake the still pissed lad for work.
*back off to Power Club :wavecry:
Stick with it folks!
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14 - 3 hours medium bouldering / skin loss.
15 - 1.5 hours fairly solid mixed CV / core at GYM
I count brisk walking. This is the sharkathon not the power club, the point is to keep moving regularly, rather than training hard.
-
and am only comforted by the fact that my Dryathlon lodger got completely wasted last night and I've had to wake the still pissed lad for work.
are you my landlord?!
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The (last ever old skool, I'm going nu wave from tomorrow) 400
Epic 12 hour day at work
Very short BM session
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Yin and Yang.
1 hour BM session. Most done since back injury. All good.
Went out for a big Curry :) and A PINT.
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Still off wagon no danger....
20 mins of excerise only :( went to bed too early!!!!! 8p.m.!!
But I'm up early for a 90 min yoga session, weights and hopefully out to the peak to make up.
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Evolved into 30 mins yoga, 2 hours digging out BoleHills BMX track and then the plantation, few easy classics, great great conditions...
Then my son goes and does his first 7a ( proper rules Green traverese)
:2thumbsup:
Rain / sleet / snow dependant curbar tomorow....
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Evolved into 30 mins yoga, 2 hours digging out BoleHills BMX track and then the plantation, few easy classics, great great conditions...
Then my son goes and does his first 7a ( proper rules Green traverese)
:2thumbsup:
Rain / sleet / snow dependant curbar tomorow....
Nice tick for him and you. :bounce:
Late start for me and had a short late sess at the Tor. Only the friendly Robin to keep me company. Bit soggier than last week but Perverse Reverse still dry. Amazing conditions and fingers felt stronger than ever. Last go as it was getting dark and got through first half for first time ever and got as far as getting my toe on the final jug. Need to sort a decent sequence for that last bit.
-
respect for grim lime persistence there, as you drove past 100s of perfect scrittle boulder problems to get to the tor! hope you get it done soon.
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16 - 2 hours medium steep routes at GCC
17 - 4 hours medium-thin bouldering and advanced skin loss at BOWDEN
Pulled something in my neck/back warming up and thought it might be the coldest day sunbathing on a mat, but thankfully took enough painkillers and it was okay climbing. Might be updating from in bed tomorrow.
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Nu skool 400
30 min BM session.
-
Nu skool 400
30 min BM session.
How did the new one compare to the old Nic?
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I thought it was mandatory.
And its doing my fuckng head in...
Thats probably a good reason to keep it mandatory....
I've decided to give up beer for January, but not wine. You can claw the wine bottle from my cold dead hands.
Oh, and I'm still on track - 12 days on.
I read this as 'and I'm still on crack - 12 days on'.
One thing at a time hey.
You'd be surprised as how much dedication that takes.
Just to rub it in for you fine January troopers....
http://www.outsideonline.com/fitness/bodywork/performance-plate/How-Alcohol-Negatively-Affects-Athletic-Performance.html
Thought you'd like to know..
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Nonsense, alcohol is a diuretic, so I weigh less.
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Irish coffee gives you a double effect!
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I'll have a double irish coffee then.
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Despite not being one of the chosen....
The irony for me, comes from the fact that I have today put in more than 4hrs training and I'm now sitting down to a huge roast and equally large glass of red....
Hypocrisy is the spice of life.
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Nu skool 400
A couple of hours working trad projects.
Re: new 400 regime. It does seem more ab focussed and is presumably less injurific. The exercises are a fair bit slower though because I am concentrating on good form (and because they're new I guess?). This is fine at the weekend but midweek when I want to bang the set out before work I might be pushed for time. I'll see how this week goes. I have a couple of other thoughts but I'll wait until I've done a few sessions before voicing them.
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Awoke to to what I've been worried about.. A variation on laid dumb bells with lowr arm rotation left me with slight twinge last week....
Now can't open a car door without severe pain on innermost boney aspect of the elbow.
Some sort of mild joint capsule tear / tendonosis.... Obviously needs intensive rest, ice and topical NSAIs.
Core work, yoga lite will continue, as will running once not too icey, along with good diet / no booze.
But, I won't get the 30 mins a day due to the curtailment in my choice of exercise.
I'm there in spirit, but in the rules of sharkathon... I'm out
:wall:
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A timely reminder that rest and not overdoing it are as (if not more) important as getting stuck in when you're the wrong side of 40.
And why I'm not getting involved in this or power club despite being more psyched for training and doing it right than I have been in years.
Hope you recover soon mate. Take it steady!
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18 - 1.5 hours mixed CV at GYM.
Tweaked back / neck felt okay and better afterwards.
Get well soon fatdoc.
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Take it easy fatdoc, I'm sure you'll be back up to speed with some tlc for that elbow...
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A timely reminder that rest and not overdoing it are as (if not more) important as getting stuck in when you're the wrong side of 40.
And why I'm not getting involved in this or power club despite being more psyched for training and doing it right than I have been in years.
Hope you recover soon mate. Take it steady!
Yeah tbh, no blame can be laid on Shark. Apart from the lack of booze I was doing this amount of general exercise anyways.... I've just twanged something trying new free weights. No danger, I was due a week off them the week after anyways..
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Am I the only who can see what's gone wrong here. You upped the training and stopped drinking.
Keep training and start drinking again.
Posted after an hour and 20 mins on the turbo and a glass or two of the Arran single malt my daughter bought me for Christmas.
You are only young once which clearly I am not any more.
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No you're obviously correct Webbo, it's just nobody else dared point it out. #cans
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Still on track (and crack) despite life doing its best to get in the way..
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A timely reminder that rest and not overdoing it are as (if not more) important as getting stuck in when you're the wrong side of 40.
And why I'm not getting involved in this or power club despite being more psyched for training and doing it right than I have been in years.
when did you adopt such a mature and sensible attitude?
that does make me feel old
recover soon fatdoc
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A timely reminder that rest and not overdoing it are as (if not more) important as getting stuck in when you're the wrong side of 40.
And why I'm not getting involved in this or power club despite being more psyched for training and doing it right than I have been in years.
when did you adopt such a mature and sensible attitude?
Have you hacked his account again lagers?
recover soon fatdoc
+1 - keep the Psyche...
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After my girlfriend's birthday party, I currently have at home:
- one large jam tart;
- one large cream and pine nuts tart;
- one chestnuts and walnuts tart;
- one large chocolate and almonds tart.
I could be joining the Sharkathon in the future.
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So you picked up four tarts at your girlfriends birthday party?? ;)
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Ahahahahahahahahahah!
Well, you know... She wasn't looking and they were all very tempting.
-
Awoke to to what I've been worried about.. A variation on laid dumb bells with lowr arm rotation left me with slight twinge last week....
Now can't open a car door without severe pain on innermost boney aspect of the elbow.
Some sort of mild joint capsule tear / tendonosis.... Obviously needs intensive rest, ice and topical NSAIs.
Core work, yoga lite will continue, as will running once not too icey, along with good diet / no booze.
But, I won't get the 30 mins a day due to the curtailment in my choice of exercise.
I'm there in spirit, but in the rules of sharkathon... I'm out
:wall:
Heal up soon and keep the psyche!
-
Just back from wasdale. Fri 16th: hr and half wander in the snow, barely counts but I was driving until 2 in the morning to get there after long day on Thurs.
Sat 17th: 3 hrs up to greendale tarn and back, and an hour up Mosedale.
Sun 18th: 4hrs up Scafell Pike via mickledore.
Off to the wall in a min before my night shift tonight.
-
Nu skool 400 only, and only just managed that. Not feeling great today, run down sore and keeping andrex in business...
Early night methinks...
-
Off to the wall in a min before my night shift tonight.
Went suprisingly well, had a good bash at the blokfest problems from the weekend, felt pretty strong. only an hr though.
-
The 400
BM session
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Wall again for 90min, felt ok, worked out sequence for, and repeatedly fell off last move of, hardest bolkfest final prob. so good, but frustrating.
-
19 - 2 hours crimpy slab bouldering and getting scared.
20 - ...
21 - 2 hours mixture of easy auto-belays and medium bouldering at GCC.
Missed one day and felt rubbish because of it :chair:
-
Wall again - only had 40min before night shift, but managed to finish that problem from yesterday so pleased.
-
The 400
12 hour day at work
Beasted...
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Any more thoughts on the nu skool 400 nik?
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#Whatsyour400?
Single-leg squat x 25 each leg
Bicycles (http://media.tumblr.com/tumblr_lzizqrWDii1qeyv83.gif) x 25 each leg
Single-leg bridge (http://www.popsugar.com/fitness/photo-gallery/30828261/image/30876334/Lower-Body-Single-Leg-Bridge-Lift/) x 25 each leg
Side-planks (http://theathleticbuild.com/wp-content/uploads/2014/05/Side-Plank-with-Leg-Lift.jpg) x 25 seconds each arm
Repeat four times. Actually that's 800 but the whole lot with short breaks takes 30 minutes. I’ve aimed for a mix of hip-back extensor and flexor work with more of the former since I'm not aiming to monkey around on roofs much and mainly climb with my feet on. All exercises are asymmetric (single leg or arm) since most climbing movements are asymmetric.
I'm an elderly trad. climber with an arthritic hip and dodgy shoulder, so these exercises are relatively easy with a high number of repetitions. Most people here should be doing harder stuff as long they can maintain good form.
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25 one leg squats in one set??
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Wall with daughter after school. pretty easy, but new hard circuit was half set so couldn't resist having a play on those..
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I went climbing (wall) for the first time in ten weeks today. Gentle traversing and the odd easy up and downs. My back survived - and feels ok tonight...
New record low 11stn 1lb this morning.. Having teeth out is good for weight loss :-/
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Been proper full of cold since last week, so managed to do 5miles a day walking, piss poor I know. Starting to feel a bit better so will do some proper stuff this weekend.
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Any more thoughts on the nu skool 400 nik?
Yes, but I'm posting from my phone and can't face trying to write an essay on it. I'll probably have time and the computer tomorrow evening. Baited breath...
Anyway today:
The 400
30 min swim
Short BM session
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25 one leg squats in one set??
I had a go at Duncan's 400 yesterday, nice easy old-skool, except the one-legged squats. I don't know if my knees are wrecked, or I just need to practice, but I can't even get into a (semi) squat position (jus,t with the aid of a door frame), let alone stand up!
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25 one leg squats in one set??
I had a go at Duncan's 400 yesterday, nice easy old-skool, ...
Me... or the exercises? ;D
I have to stop the squat at about 100-110 degrees knee bend, so not quite a full bum-to-the-floor, since any further is now limited by my hip.
Several factors mean I'm relatively good at the single-leg squats. I've had big legs since I was a child - I looked like a power-lifter as a 2 year old. I have a missing posterior cruciate ligament in one knee from 6 years ago, I've done squats since which keeps my knee pain-free. I did additional leg training last year for the Yosemite trip.
I would think boulderers should be able to do 2-3 single leg squats with each leg having a bit in reserve (makes rockovers harder if you can't) but more than that is probably a bit unnecessary. I do more as I still have ambitions to do long routes and not exercising my legs doesn't seem to make them weigh any less.
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25 one leg squats in one set??
I had a go at Duncan's 400 yesterday, nice easy old-skool, except the one-legged squats. I don't know if my knees are wrecked, or I just need to practice, but I can't even get into a (semi) squat position (jus,t with the aid of a door frame), let alone stand up!
I can do none. Thin legs, long levers etc... Pisses me off on slabby/face rockover problems - so I should work on it, but tbh I find it really dull!
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Can we assume that is 25 single leg squats in one set then?
I can do 5 normal ones although I tend to fall over on my right leg as my ankle is dodgy from broken heel 20 years ago (falling off Charlie's Overhang so-called E2 5c at the time, before pads - lucky not to land on my neck). That feels hard enough and my legs despite being fucked don't feel particularly weak. How much do you squat normally, Duncan?
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40 min run in the frost this morning after finishing this set of nights. Got daughter this weekend so might struggle to get much in next couple of days, will give it a bash though
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Enforced rest of elbow... Rapid improvement, got upper limb orthopaedic assessment.
Had a few days off everything except diet.
66.5 kg
Very happy...
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Today:
The 400
14 hour day at work, that'll do...
Thoughts on the Nu Skool 400:
The sit up/crunches things took a few days to get used to, learning how to do the movement so it was effective, good form and yet quick (limited time before work, I am not gettting up earlier...). Anyway now that I've got 'em down I likes 'em. The leg raise alternative I'm not getting on with at all. I can't get into a position that feels right, then getting the leg movement is all bleurghhh. And it is hurting my lower back...
So I've ditched them and gone old school on the leg raise front, but slowing it down a bit and focussing on not letting my lower back flatten, which is going pretty well. None of this is a criticism of Nibs and Duncans advice, but for whatever reason the suggested leg raise alternative just didn't work for me :shrug:
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22 - 4 hours assorted easy bouldering, scrambling, advanced skin-loss.
23 - 1.5 hours mixed weights and rowing at GYM. Did 70 pullups....in 6 sets....over about 15 minutes.
24 - 20 mins variable run (equivalent to 30 mins for normal people!)
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7 days to go...
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The 400
And work, on a Saturday, outrageous. Should'a been outside it looked mint grrrr...
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The 400
Tried to climb outside but conditions turned it into a brisk dog walk.
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Not sure I can count the last couple of days...
Sat: took daughter to huntshams - this involved only the most marginal of climbing input from my side, but an awful lot of slogging about up the hill, den building, hide and seek etc, so I'm counting it.
Sun: 2 hrs in pool with the little, pretty sure that was unworthy so have managed a nu skool 200 (I like the leg raises nik).
Will attempt to atone next week.
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The 400
20:20 BM session
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Resolve was tested. Yesterday had a 12 hour journey back from Spain after 7 days climbing. It was only Sharkathon that got me on the fingerboard last night. Pretty good session too.
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Winner
And the finish lines in sight...
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Nice work Shark.
Good hour and half on new hard problems at the wall yesterday, will only get home from work at ten today, resolving to run...
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Resolve was tested. Yesterday had a 12 hour journey back from Spain after 7 days climbing. It was only Sharkathon that got me on the fingerboard last night. Pretty good session too.
That, right there, is the biggest benefit of Sharkathon.. What a great idea.
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Resolve was tested. Yesterday had a 12 hour journey back from Spain after 7 days drinking. It was a pretty good session too.
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Resolve was tested. Yesterday had a 12 hour journey back from Spain after 7 days drinking. It was a pretty good session too.
You're not wrong. No more than half a bottle a night though
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of gin
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25 - 1+ hours mixed weights at GYM. Still knackered after #23
26 - 4 hours thin bouldering & skin loss.
27 - 4 hours steep bouldering & more skin loss.
Like the eponymous Shark, I'm finding this a bit more motivational than expected.
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Managed to get out in the dark and cold last night for 35 min jog, plus 10 min stretching after.
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Yesterday
The 400
Today
The 400
BM session
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90 min at wall on new hard circuit. Bit of stretching tonight.
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Still on track, motivation levels still good.
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The 400
An hour of power at the wall
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Good to see so many of you chugging along with this - all lighter, stronger and richer no doubt.
:thumbsup:
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28 - 1 hour mixed CV (and pullups and core) at GYM. Generally knackered on everything I did.
29 - no. Sport massage so something beneficial though.
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Currently fingerboarding
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Currently fingerboarding
It's 5am here and I'm about to start fingerboarding. YYFSharkathon.
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Yesterday: 3 hrs setting at wall.
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Today: 6 mile 50 min run.
One more day, then a wedding tomorrow eve to undo all the good work...
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Shagged today. Did my 30mins on autobelay. Well on the way to polishing off a bottle of Macon Villages. More of the same tomorrow. This is the way Sharkathon ends - not with a bang but a whimper
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Yesterday
The 400
40 mins swim
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Shagged today.
How long for? Could be good exercise.
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Shagged today.
How long for? Could be good exercise.
The prefect opportunity for this I feel - :shag: How many calories an hour?
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30 - 4 hours misc bouldering.
31 - 20 mins run (= 30 mins for non-cripples).
And that's me. 3 days missed in 31, not bad. I needed the last one, I just felt knackered after continuous gym and bouldering.
I estimate the Sharkathon provided 15-25% extra motivation where it was needed.
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40 min bouldering at tca. And so it ends. Pleased to have pretty much made it through. Thanks shark and n@w for inspiration.
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31/31
Short session on woodie yesterday.
Well done to everyone who took part :2thumbsup:
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Cheers for the motivation Shark
I missed a few days at the end due to work, illness and injury but managed a 3.4kg weight loss... half a stone in old money I guess. So all in all, taking part at the start gave me a good boost for the rest of the month.
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Great start to my year, irregardless of the odd injury, which I would have sustained anyways... Shame I've spent the monies saved from the booze on bike bits and a bouldering guide to Squamish... Gonna be an expensive summer!!!
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I survived Sharkathon and kept up with it!
Some thoughts / data:
Weight at start: 89.5
Weight at end: 86
Outdoor bouldering sessions: 8
Indoor bouldering sessions: 0
Hangboard sessions: 8
Surfs: 7
Hikes: 3
Trail runs: 8
Weights / plyo sessions: 8
Leg rehab sessions: 7
Overall feelings:
- I'm really happy with how quickly I've gotten back into bouldering - 4 January was my first day climbing in months after injury / motivation issues and, over 8 days outside in January, I ticked 14 problems in the 7s, including one 7C
- Very active month, but not insanely so - I felt tired but not exhausted and I don't normally take much more than a rest day a week anyway, so it didn't feel like a huge stretch
- I found that I did have dips in motivation, so it was good to have 'cheat' exercises. If I felt too tired for a run, a hike in the forest wasn't unpalatable
- Averaged over 1.5 exercise sessions a day (but I split out, say, hangboarding and pushups / core work, even if I did them at the same time)
- A low carb diet was really helpful in terms of both energy levels and weight loss. I'm very happy with th weight loss, especially because it's come without massive sacrifice - The only real sacrifices are beer, burgers and pizzas, and I'm going to continue to go without them as much as possible
Thanks again for the motivation.
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Saturday
The 400
Couple of hours outside working projects
Sunday included because I missed the 1st
The 400
A hour or so outside working projects
And it is done...