Weight / Fat loss

Here's my ab fun session:
10 toe touch
10 v sits
10 garden variety sit ups
20 back ext (making sure to lock only on back- using your glutes is cheating!)
1 min plank
20 leg ups (plank position knee to chest with minimal hip raise)
10 press up half burpees
10 sprint starts counting 1234
20 back plank leg raises
20 ab cycles as slow as you can go
Repeat x2 or 3 1min rest between sets.
Try and do the whole thing 2ce a day.

Needs more back, but I tend to do quite alot of that elsewhere, but will probably rejig to incorporate.

That would be just great if I had an iPhone :(

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1655

Here are core demos of core exercises as well:

http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=core

Its always a good idea to work muscle groups with their opposite numbers for balance.

Swiss balls are great for core work-outs.

These are both incredibly true, and the reason that you often see the hunched shape.

This is what I'm going to start doing, seems legit. Sumo even joined me when I first tried it out. We were both groaning within minutes.

http://www.youtube.com/watch?v=j6MH7dR_UQA

Have been doing side planks as well as garden variety, and that has really helped with my side abs (obliques?), which have in turn added more tone to the belly area, and added variation.

Need to diet more though, been on holiday this week, and trying to find anything remotely healthy has been a ball ache. I'm chalking it up as a cheat week!

I've been advised to move from the clean'n'press to a 3 step version. Picking the bar off the floor first. Specifically for rugby.

Fecking orrible after a couple reps.

How were you doing it? I start each rep with the bar on the floor, crouching, first part push through heels and bring bar up to rest accross chest, then press, hold, then lower the bar back to the floor slowly keeping straight legs, like a romanian deadlift.

These are both incredibly true, and the reason that you often see the hunched shape.

If my back arches and I am hunched forward, do I need to work the chest or back more?

Squats and clean & press seem to be helping with my posture.....

I had these scheduled for today. I can officially do one. These are impossible for me!

But then I suffer from a tendonitis of my right shoulder and the left one had a severed tendon some few years ago.

I just run....

I've been going to the gym every morning this week, really enjoyed it- use anything, anytime, no massive blokes in tiny vest tops welded to the free weights.

http://i.imgur.com/d4VSZ.jpg

72 years old. Pumped full of Growth Hormone and Testosterone.

(And a huge image! How do I shrink it?)

I'm sold- where can I get some HGH and Testosterone?

Start winking at all the big guys in the gym

Boo hoo hoo, I've managed to get myself down to 109kg from 128kg this time last year, and have just been told that the recurring pain in my shoulders is probably not going to heal itself and surgery is the best option. Facing a 3 month recovery period, much of which I assume will be off the bike, out of the gym and definitely not involve any rugby. Going to be a real test of willpower to stay off the beer and pies, my diet tends to go out the window when the training stops.

I mentioned earlier but I'm 4 weeks into recovery from shoulder surgery, probably very similar to what you're having done. It might not be as bad as you think, my appetite dropped off even more. I'm wearing a sling so I can't really do anything, guess I'm burning hardly any calories at the minute. Anyway, if you want to know anything let me know

If my back arches and I am hunched forward, do I need to work the chest or back more?

Squats and clean & press seem to be helping with my posture.....

Back.
Always do more back than you think you need.

@ Ed.... soon I can start proper cardio again, just need to finish the trial...

My compression stuff doesn't work any more, I'm pretty sure it's not meant to be baggy!

Put it all on at once?

Show off.
Saw my first tendinous intersection today.
Big moment!

How were you doing it? I start each rep with the bar on the floor, crouching, first part push through heels and bring bar up to rest accross chest, then press, hold, then lower the bar back to the floor slowly keeping straight legs, like a romanian deadlift.

I dont start each rep quite from the floor. I have an 80Kg barbell at shin height, and lift it to midrift, by bending at the hips, while maintaining a striaght back.

Its a classic exercise, I just cant remember its name.

I then raise the weight to my shoulders, then press out.

Each of the three steps is to be done in an explosive manner (obviously with care on the first).

The idea is a stiff back for scrumaging.

If my back arches and I am hunched forward, do I need to work the chest or back more?

Yeah back.

Best way to make your chest look big in fact.

So you're lifting 80kg now? Strong effort!

Will focus on some back exercises with good from then....

70.8 kg.
Pretty happy tbh.
Slow and steady loss now.

And its my rest day!!!!
Woke up at 630 as usual (for gym), realised it was saturday, turned off alarm and went back to sleep.

69.3 this morning.

Pretty dammed happy considering this week has been one of my hardest ever, I'm discovering I'm pretty good at eating nothing, and very good at eating loads but the happy balance is hard work!

Will stick with myfitnesspal set at 1800 calories and see how I get on, marathon is 8 weeks away, and I seem to be well in track for achieving my target time, now to make the weight loss stick.

Just dropped £100 on supplements for the next 5 weeks.... better not get ill!

So you're lifting 80kg now? Strong effort!

Will focus on some back exercises with good from then....

Do 8x60kg, 8x70kg, 8x80kg to be honest.

Just got back from my first gym sesh since having the flu. Did all my usual reps. Just slower. Battered now.
Run with ankle weights tommorrow.
Cycle Monday.
Then start rugby Tuesday. 1Kg down due to the bastard flu. But still pretty well preped.