Week of workouts and 2012

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It's that time of year where I hit the basics. For the next three months it's 5x5's 3 sessions per week rotating A & B of:

Workout A
Squats
Overhead Press
Cleans

Workout B
Squats
Bench Press
Deadlifts

As ever I am going to start from a reduced weight (40kg) for each exercise and work my way back up, adding 2.5kg each workout until that movement stalls, hopefully hitting some PB's towards March. When the movement stalls, I'll drop the weight 10%  and go again until it stalls etc.

I'll then get into the met con for May when the running season starts. I have no plans to do anything long in 2012, but I would like to get 3 sub 50 min 10k's in across the season, so should be able to do this without having to get too many miles in during training - I just can't get enthused about running any more.

Diet-wise, well it Christmas for the next 2 weeks for me, so no restrictions or limits! Come the new year, its "cut out the crap time" and I will be digging out the tupper-ware for lunches and afternoon snacks. As ever, the best "diet" for me is:
  • 0645: 2 eggs any style, 1 cup porridge oats made up with 1 cup of water and 1 cup of milk with a little honey to taste.
  • 0930: 1 cup of cooked brown rice or one medium potato with a tin of tuna or salmon or 200g cold meat with 1/2 cup green vegetables
  • 1300: Lunch usually fish / chicken / beef casserole, jacket spud and veg
  • 1600: 1 pint semi skimmed milk, fruit and 250g mixed nuts
  • 2000: Dinner as normal.

I don't want to write anything personal on here at the moment. Not that there is anything bad - actually things are generally okay - it's just that I don't feel comfortable as I am getting my professional life somewhat on track.
 
I hope 2012 is a good year for you.
 
 

THE EXPENDABLES 2

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Oh Yeah!

Cook Wednesday - Grilled lamb with rosemary

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Ingredients
  • 200g boneless lamb steak
  • 1 sprig fresh rosemary, leaves only
  • 2 garlic cloves, lightly crushed
  • olive oil
  • salt and freshly ground black pepper
  • 25g butter, melted
  • chopped fresh parsley

 
Method


  • Place the lamb steak into a bowl with the rosemary, garlic and oil. Leave to marinate for at least 15 mins.
  • Heat a pan until very hot.
  • Remove the lamb steak from the marinade and fry for three minutes on each side for.
  • Remove the lamb from the pan and leave to rest.
  • Drizzle over the melted butter and sprinkle with parsley.

 

Workout of the day

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  • 6 min skipping
  • 1 minute of kettlbell swings
  • 10 pushups
  • 1 minute of the plank

 Repeat x 3

Workout of the day

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20 min Kettlebell workout from http://www.liftkettlebells.com/

How to learn about Life - by Donald Latumahina

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If you wanted to learn a subject in the university, there is a structured way to do that. For example, to learn economics you might start with Economics 101 in which you have to read book A, do assignment B, and so on. If you followed the path, you are more or less guaranteed to have a good understanding of the subject.


But how can we learn about life? How can we learn about the best ways to live our lives?

This may be the most important subject to learn, yet there is no curriculum on it (even if there is one, I doubt it’s good enough).

So what should we do?

I believe that one of the best ways to learn about life is to study the lives of exceptional people. Find those who live great lives and learn how they do it. And the way to do that? Read their biographies. That’s why I have increasing interest in reading biographies. For me, biographies are among the best books to read.

Why You Should Read Biographies

There are many benefits you will get from reading biographies. Here are four:

1. It teaches you about the pitfalls to avoid
There are pitfalls on the way success. Instead of learning about them the hard way, why don’t you learn from those before you? Biographies can teach you about what make people fail in the past so that you can avoid them in the first place. Of course, it’s impossible to avoid failure altogether (I’ll talk about it in the next point), but at least you can save yourself a lot of time.

2. It teaches you about how to respond to failure
No matter how good you try, you will still fail. It’s simply inevitable (if you have never failed, maybe you aim too low). So, even more important than learning about the pitfalls is learning about how to respond to failure.

Great people can teach you a lot about it. Why? Because one important reason for their greatness is the way they respond to failure. It’s not that they never fail; it’s that they have the right response to failure. Reading their biographies will help you form the right mindset about failure so that you, too, can respond correctly.

3. It opens your mind about what is possible
This is one of the most important things about reading biographies. Often we limit ourselves and think too small. We might think that we will never do anything big in our lives.

But the truth is, every big thing in this world has a small beginning. Wal-Mart, for example, started as a single shop in a small town. Who would have guessed that years later they will become one of the biggest businesses in the world? Reading the story of how something with a humble beginning grows big and changes the world is really inspiring.

You might be doing something that looks small today. Perhaps you have never dreamed that it will become big someday. But reading the biographies of these people will open your mind about what is possible. It will inspire you to dream big.

4. It teaches you about the great principles to live by
Behind extraordinary people are extraordinary principles. They live by them and that’s why they become extraordinary. The principles set them apart and make them stand out in the crowd.

Reading their biographies can teach you about these extraordinary principles. Sometimes they are not explicitly stated, but by studying their lives you can discover the unstated principles that drive them.

True, lasting success comes from the inside out, not the other way around. That’s why these principles are treasures. Make finding them your focus when reading biographies and strive to apply them in your life. Then your life, too, will become extraordinary, starting from the inside.

Link to the original article



Your Success Plan

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"Your Success Plan:

Proven principles for success:
  1. Show up.
  2. Get outside your comfort zone
  3. Take the necessary actions to move forward
  4. Get the social support you need
  5. Never give up"
Craig Ballantyne

Bugdet Christmas

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How to have a budget Christmas - from The Daily Mail

Monday Motivation - Take a nap

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In today’s busy world, we often get far less sleep than we really need for optimal performance.

If you’re feeling sleepy and heavy and can’t seem to concentrate, allow yourself 15-30 minutes for a cat nap.

Not only can this renew your physical energy, it can clear your head and improve your concentration so you’ll get more done in less time!

Week of workouts

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Monday
  • 2500m Concept 2
  • BW squats 3 x 15
  • seated knee tucks 3 x 15
  • recline rows 3 x 10
  • Mixed Grip Push Ups 3 x 15 (switch hand spacing every set)
Tuesday
  • 100kg deadlift 5x5
Wednesday

  • 2500m concept 2
  • double military press 3 x 6 reps
  • double bent over row 3 x 6 reps
  • dumbbell walking lunges 3 x 6 each leg
  • v ups 3 x 15

Thursday

 
Rest day

 
Friday
  • 2500m Concept 2
  • BW squats 3 x 15
  • seated knee tucks 3 x 15
  • recline rows 3 x 10
  • Mixed Grip Push Ups 3 x 15 (switch hand spacing every set)
Saturday
  • 1000m swim any stroke

Sunday
  • 30 min heavy bag

 

Friday Review - Exercise Bikes

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In these stretched times, working out at home is becoming just as popular as gym memberships. Considering you can purchase an exercise bike for as little as £10 on ebay, it is well worth looking into. This week I thought I'd look at the two types of bikes avaliable.

Upright exercise bike:

An upright bike looks a lot like a regular road bike but has vertical orientation. One of the benefits of an upright bike is it simulates the body position you would take on a regular bike.

This is the least expensive entry point for an exercise bike and will give you the same workout you would normally get on a regular bike.

It is easy to set up for home use and a decent upright bike will give you a good cardio workout without putting undo pressure on your knees.

One downside is that sitting on an upright bike can put added pressure on your lower back, not to mention groin pain.

Recumbent exercise bike:

A recumbent bike allows you to sit in a reclined position with your legs forward instead of pointing down. This bike would be the best choice for those with lower back pain. A recumbent bike often comes with something called a saddle seat. This seat is larger and more cushioned. This would be a benefit for the groin area and buttocks.


Summary

Upright and Recumbent bikes have some similar benefits. You have the capabilities to adjust the bike’s seat height to make for a more comfortable ride. It will be important in the end to purchase an exercise bike that is not only comfortable but also adjustable to your liking. You might want to keep in mind that if you are not a cyclist already, a recumbent bike will probably is more comfortable for you. There will also be a tension bar on the wheel to create a more difficult workout. However, with a recumbent bike it is a bit tougher to get an intense workout since you are not able to stand up like on the upright.

Overall, I have to say, that I like my upright exercise bike, especially for those days when I am feeling a bit lazy and the weather is rubbish outside and I want to do some basic exercise without having to think about it. But, I would say decent ones are quite expensive unless you buy them second hand.

Conclusion

I nice buy if you can aford it