"I am going to get fit", "I need to get fit". I hear it all the time, from friends, facebook, twitter everywhere. Statements about fitness are doomed to failure. As "fitness" doesnt mean anything. I am fitter than a 20st KFC addict, but not as fit as Mr Usian Bolt ..... probably :-) . People I would play football with would work harder and run further than me, yet I was always one of the first ones on the team sheet as I could out sprint anyone on that pitch (more than a few years back this mind !!!).
If you dont have "fitness" goals, targets, areas of improvement identified - then you have no chance.
Friend at Poker night said to me "keep meaning to go out running, but......." No target goals, so the couch will always be easier. Need to say "in so many weeks I want run run X miles in X minutes".
My current goals are -
1) Body - achieve 10% body fat and maintain. Incomplete, currently 18.6%, up 1.3% from last week.
2) Body - achieve a visible six pack. Incomplete
4) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 1 game played at Mercer George Washington. Meant to play today, but weather ruined that.
6) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 107 of 239
7) Body - Run 2.5 miles in 18mins15secs. By October 22nd, running only once a week. Start time 22mins37secs. PB 18mins41secs.
Completed Goals -
3) Mind - Read "The 4 hour workweek" by Tim Ferriss. I have also read The 4 Hour Body by Tim Ferriss. I would recommend both books to anyone, cant think how someone would not benefit from these. Especially the 4 Hour Body.
5) Body - Run 2.5 miles in 18mins45secs. Completed this in the 4 th week of my 9 week target. 18mins41secs.
Any week where a goal is achieved is a good week. However apart from that, it has been an average work out week. I had more rest days than I planned. Didnt push myself enough through the Insanity DVDs. My weights days went ok. I have pretty much decided I need to join a gym to take this further. Once this plan ends on Aug 20th. I will join probably join Grants Gym in Bishop Auckland. I will soon run out of enough free weights for my Yates Row, and the Chest Press is becoming unsafe with the increase of weights I need to perform.
Shout out to Paul Gibson for doing 48mins in the Geatshead 10k today.
I occasionally get an urge to do another 10k or Halfy. However with the research I have done - for me the benefits of running are out weighed by the drawbacks. So I am keeping away from it for now, maybe a marathon could tempt me before my 40th.....!!!
Monday
Workout A - Yates Row - 59kg 12reps. 5/5 count plus failure. Shoulder Press 34kg 7 reps. 5/5 count plus failure. Myotic crunch 8.5kg 12reps. Cat vomit 10 reps.
Tuesday - Cardio Abs, from the Insanity Workout DVD program.
Wednesday - Rest
Thursday - Rest
Friday
Workout B - Incline chest press 51.5kg 7 reps, 5/5 count plus failure. Kettlebell swings 12kg 70 swings. Bicep curl 29kg 7reps 5/5 count plus failure.
Saturday - Pure Cardio from the Insanity Workout DVDs
Sunday - Run 2.5miles 18mins41secs, goal achieved
I normally go into more daily detail, but the Copa America is on. With the Bargies out and Brazil looking average.....suppose I will have to support my girlfriends team Forlan......er I mean Uruguay.
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Phase 1 = Insanity 60 day Workout. Completed.
Phase 2 = My Hybrid training will last 60 days (this may be extended as I might be away for a few days in August. Although I might take Resistance Bands with me).
My 60 day programm involves the Occamm Protocol from The 4 Hour Body, Insanity Workout DVDs, and the Slow Carb Diet......google them for more detail.....
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