BOB240's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=BOB240 BOB240's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Maintenance: Picture of me and http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5751175 Over a year since the last blog and two years since I hit maintenance "weight". <BR> <BR> So what has become of me? <BR> <BR> First - I visit SP three times a week if you check my spark group you will see that I have consistently met my target of visiting the gym three times a week - for both of the years. <BR> <BR> Once I hit maintenance my targets changed - my gym program took months to design and I have followed it. So as to "up the ante" I took on a new sport - archery and started to t... Fri, 1 Aug 2014 15:15:59 EST SLVi3x3: Maintenance for a year?.. Not................ http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5414236 The anniversary of me hitting "maintenance" or target weight is here - well two weeks off. By this time last year I had sweated in the gym, lifted heavy and controlled my diet to end up at a weight of 189 pounds. <BR> <BR> So 12 months later where am I?. I had planned for this. I long since realized that my "diet" to lose weight was eventuality my maintenance diet. Sad but true :(.. My diet is healthy -- I get a good amount of protein, fats are made up mostly using nuts. Nearly all my carbs ... Mon, 8 Jul 2013 11:09:13 EST SLVi3: Archery:Nuts to calories: 10 months of http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5383281 My monthly weigh in was due this week. Over the last three weeks I have been on a minor bulk. I'm eating just above maintenance as my lifts are getting heavier and more demanding. I can't lift heavy without the food - I've long since learnt that. <BR> <BR> All in all it seems that I put on just over a pound in four weeks. However my lifts do seem to have outstripped my meager weight gain - I am lifting heavier ... My shoulder and chest have filled out more. <BR> <BR> My bulking diet is si... Sun, 9 Jun 2013 10:54:35 EST SLVi3: Cardio makes you fat.. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5353739 My programme (see my (Staying Power team where it outlined) has been devised using years of experience and actually does a pretty good job. it is easy to do, time limited and returns results in strength and speed over a sensible time period (months/years). It is sustainable, measurable targeted and generally SMART. <BR> <BR> A thread on the message boards here and a few casual observations in the gym led me to this blog. <BR> <BR> I got accused of being a body builder (by a serious power li... Sun, 12 May 2013 06:57:17 EST SLVi3: weigh day: death: motivation. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5346320 Gmail beckoned and my monthly weigh-in ensued. <BR> <BR> My diet has been on course this month - not much changed. I lost a grand total of 0.5 pounds over four weeks. I am now two pounds off my lightest ever. <BR> <BR> I look to NSV's. At this weight I am light and my diet doesn't chop away fat. In the gym I had a very good week. For reasons I don't understand I saw a burst in strength improvement (as judged by compound lifts) and substantial increase in running speed. Clearly improving ... Sun, 5 May 2013 14:12:14 EST SLVi3: Striving for improvement http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5337970 I am now 20% through the THIRD run of SLVi3. There have been minor modifications - all logged in the group. The key to this routine is consistency . My sessions in the gym from last September indicate that i have won that! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1805820175.jpg"> <BR> <BR> A heavy first term saw me operate at base ( lead up to Christmas) I bulked a little - put on five pounds of muscles over four months and the recent flurry of activity show an effort ... Sun, 28 Apr 2013 07:28:50 EST Time for reflection: Signs that you won't last in a gym http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5320719 I just finished my three monthly gym tests and whilst I was sitting in a deep pool of my own sweat my thoughts turned to those around me in the gym. <BR> <BR> I've done gym a very very long time and over the years I've seen traits in people which I believe are indicators that the gym is NOT for them. Why? well very simply these are indicators that that they want to be somewhere else doing something else. Few regulars exhibit these traits - but there are very few regulars... Here they are - ... Fri, 12 Apr 2013 11:08:40 EST SLVi3 - Official weigh-in.. and gym tests start. New years resolutions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5314357 My monthly weigh-in under my strict protocol (same time, same meals 24 hours before etc) took place today. I have in fact reached 188 pounds. i.e I lost one more pound then I measured yesterday. I did the bodyfat measurement more accurately and I am in fact 2% down (leaner) than I was 5 weeks ago. At that point I had put on 8 pounds (5 pounds muscle 3 pounds fat) over 4 or so months . Calculations indicate that all of the weight I lost over the last few weeks (5 pounds) was fat. <BR> <BR> G... Sun, 7 Apr 2013 08:09:19 EST SLVi3- Cake, chocolate and jelly beans and no exercise: WEIGHDAY :( http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5313587 So after my week of chocalate and cake* I met up with my four weekly weigh-in. <BR> <BR> I've lost 2 pounds and more to the point it looks like my bodyfat has moved down 1%. Even without calipers to make the BF measurement it does seem that I'd leaned out. Incredible really that at my weight a couple of pounds is so hard to lose yet has such an impact on body fat. <BR> <BR> <BR> After skiing I needed to deload (it was at the end of the SKLVi3 routine so a deload was planned in). I went to ... Sat, 6 Apr 2013 11:37:54 EST SLVi3- Cake, chocolate and jelly beans - a diet to lose weight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5306999 My gym training routine gave way to a weeks skiing I spent the last week in Tignes: <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/8/l183055579.jpg"> <BR> <BR> So much has changed. By chance Tignes was the last place I skiid when I was fat and unfit two years ago. The memories of that trip linger. Ski days were short and I had trouble getting around. I feared falling. My knee was bad and I comfort ate and drunk at night. The kids were fast overtaking me, my son in particular wa... Mon, 1 Apr 2013 04:58:04 EST SLVi3 - Weigh day and extravagant eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5288460 Two weeks ago my weighin put me back to 193 pounds. My weight had gone up 8 pounds over three months. The exercise regime (SLVi3) is designed to improve strength but I had got a bit lax. I was eating a few mixed nuts, greek yogurt and berries. Bodyfat measurements and strength gains in the big lifts suggested that of this 8 pounds, 5 was muscle and 3 pounds was fat. <BR> <BR> I didn't intend to do it this way but with the prospect of skiing I went into a cardio enhanced "cut" <BR> <BR> I t... Sat, 16 Mar 2013 06:03:44 EST SLVi3 - Things ain't what they used to be.. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5280926 There was a time - 25 years ago - when "bulking to gain strength meant pizza, as much meat as I could eat, lager and red wine. Even so I found it hard to put on weight and muscle. Running a couple of 10k a week would ensure the loss of seven pounds... <BR> <BR> As recent events have shown, by simply eating a few mixed nuts , some greek yogurt and fresh berries - over and above a pitiful maintenance diet. I can now load a pound a week on and facilitate good strength gains. The result, after ... Sun, 10 Mar 2013 09:04:38 EST SLVi3 - I'm now officially overweight again... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5270765 Weighday. I went through my SLVi3 session. found a PR in squats and was comfortably at the top end of my powercleans and overhead press. <BR> <BR> As is usual on weigh day I also did a 20 minute run. <BR> <BR> The scales came in at 193 pounds. Now I'm officially overweight again. I'm 8 pounds above my lightest last year <BR> <BR> So what's gone wrong? I've been doing bodyfat measurements and have noticed my weight creep up since November.Hand in hand with this weight increase has been a ... Sun, 3 Mar 2013 08:21:39 EST SLVi3 - The pain of weigh day. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5269793 Have I been away? No. <BR> Has the SLVi3 routine based in the "Staying Power" SP group been abandoned? No. <BR> How are my new years resolutions going? Fine to plan.. <BR> <BR> Firstly I am punching out each SLVi3 routine, session for session Here's the breakdown from the "staying power streak" <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1454020000.jpg"> <BR> <BR> If anything I've added a few session here and there. Since my gym membeship started in late August (cost $1... Sat, 2 Mar 2013 13:15:18 EST SLVi3 - Me, Kafka and Abraham Lincoln http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5244942 It's a few days short of my year's membership of SP. I know this because I joined a couple of days after my birthday. I was a few weeks into the fat loss at that point - but I decided to use SP to track and blog in preference to some other sites. <BR> <BR> Coincidentally I share a birthday with Abraham Lincoln (for those who don't know about him a few years back he was a leader of one of the UK's former colonies and he did some Ok things there). I will be hitting 52 in a few days.. <BR> <B... Sun, 10 Feb 2013 10:33:16 EST SLVi3: Weight Ticker going up. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5234585 Last January I started a weight loss joueney in earnest. In August I hit target (lost about 50 pounds) and I've now been 6 months into maintenance... <BR> <BR> I built a gym routine designed to get me back to athletic form and have stuck to it with some success. My diet was always under control <BR> <BR> The last four weeks have seen me put on 6 pounds above my lowest. This has been a bit of a shock! Whats gone wrong? Is the rot of maintenance being to set in? <BR> <BR> This is odd. OK th... Sat, 2 Feb 2013 14:26:39 EST SLVi3: The sequel: Many aspire to perfection tomorrow but few aspire to what is possible and desirab http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5214392 The second run through of the SLVi3 routine is well underway. I was very very bad this week and went to the gym four times instead of the mandatory three and did a few more power exercises to boot. <BR> <BR> The routine is periodised. At this point I'm working at 80% maximum on lifts. This helps form , encourages recovery, mitigates against injury and psychologically makes starting the routine easy. One bad moment. I loaded up the deadlift at 80% and struggled to do the 5x5 . I left disappo... Sat, 19 Jan 2013 14:18:28 EST SLVi3: The sequel: If you want to run fast then don't run -- lift weights! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5199918 Over the last ten days I repeated the gym tests which serve to ensure that I physically improve over the period of three months and set up my gym log for the following sessions. And so to the results (in reverse order) <BR> <BR> 3] Lactate threshold (as judged by a 30 minute run). Ironically this has to be postponed - an ankle injury. This will be attempted some time in the next few days - together with a weigh-in so I can asses the damage of Christmas <BR> <BR> 2] Strength improvement, As ... Thu, 10 Jan 2013 06:05:22 EST 2013-- a bigger challenge than 2012 - Maintenance does not exist http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5183271 Well I got here. Last year I resolved to get lose 60 pounds, get fitter and attempt to resolve a knee problem to the extent that I could ski well again. <BR> <BR> I also did NOT want to repeat what happened ten years ago - i.e I lost the weight then it crept back on. For this reason I built a sensible, controllable exercise regime based on experience I'd gleaned over 40 years of training. It is not wise or manageable to require extensive periods of time in the gym. I now have a routine which... Tue, 1 Jan 2013 07:58:43 EST SLVi3: The sequel: Holy grail for toning: Flu and update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5177641 I'd logged over 50 sessions in the gym over three months. Prior to that I had been training consistently for nearly 9 months whilst I lost 60 pounds. I was due a deload i.e a period of time i.e doing nothing for recovery. <BR> <BR> <BR> The start of the deload was not good. My last gym session saw me fail on deadlifts with a body wracked with stiffness. After the intensity of the semester my body had decided on it's own deload... a bout of flu.. <BR> <BR> A couple of days of yuk and zero a... Thu, 27 Dec 2012 11:46:46 EST SLVi3: The ghost of Christmas past. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5168750 One year to the day I ventured back into the gym. I was 242 pounds, my knee was a mess and my blood pressure was shot. <BR> <BR> I hit goal weight in August and since then I have been following a training regime which restricts me to 3 hours a week in the gym. Since late September I have logged 52 sessions in the gym. <BR> <BR> My diet is livable. It tends to the high protein with carbs made up entirely from oats and raw fruit. Fat I usually get from nuts and a little olive oil. <BR> <BR> ... Mon, 17 Dec 2012 05:42:55 EST SLVi3: Weigh day..One year ago today..Drive and commitment. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5159152 The end is in sight. My academic term from hell is nearly over.The SLVi3 program met its goals. I fought to squeeze in the sessions every week. Anyone can do 3x 1hr gym sessions a week if I can manage it with my current workload... <BR> <BR> The big question is, does the program work? The answer to this will only, definitively emerge in January when I repeat the gym test. However, I am clearly lifting heavier and running faster and for longer.The aims of the program are about a slow, but p... Fri, 7 Dec 2012 10:09:28 EST SLVi3: The blur.. P90X is easy.. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5145688 Work is extremely intense. Days melt into weeks and time is evaporating before my eyes. <BR> <BR> I am hanging on to the SLVi3 programme by grim death. There is no time for reflection or planning. I squeeze the session in during a free slot and follow the card. <BR> <BR> This week was full of pain. I'm touching on some of th targets set in the intial assessment 10 weeks ago. The weights sessions in particular are now quite long - easily taking 1.5 hours. The other sessions and earlier sess... Sun, 25 Nov 2012 07:31:16 EST SLVi3: I would NOT want to be one year younger! Heart attack. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5139031 My deload week (or week where I do little serious gym work) went OK. Work has moved into nightmare mode so I knew gym time would be limited. This coincided with the last stages of the SLVi3 routine when the targets are hard and recovery really helps. <BR> <BR> Each gym session this week was light. I only did 20 minutes on the treadmill at 60% pace then did 15 reps on deadlift, squats, bench, overhead press and power clean - at half weight. This allows my muscles to recover and allows me to ... Sun, 18 Nov 2012 07:17:22 EST SLVi3 - Survival mode ..Work is hell...workout adjustment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5131457 <BR> My work is about to go up a gear for four weeks. I am only two sessions from completing the SLVi3 programme I started nine weeks ago. I have hit about half the targets for lifts and speed, a few targets are within reach but a couple are out of reach. <BR> <BR> I have lees time and I need focus in the gym session to make the lifts. This week is particularly arduous work wise and considering I have trained constantly since mid August I think I need a deload. My body is also telling me th... Sun, 11 Nov 2012 11:21:33 EST SLVi3 - Weigh day. Attempting the impossible http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5122170 Two months into the SLVi3 programme. The week started so very well. The first heavy lifts session saw a great performance. 48 hours later I did the 40 minute run on the treadmill, this was maintained at an uncomfortable pace with some ease. The pace I ran for 40 minutes would beat my time required to improve on my 30 minute run in my pre-proutine test. I also think I have more left in me speed wise. It is a little odd that despite not doing a lot of running or losing large amounts of wei... Sat, 3 Nov 2012 05:54:42 EST SLVi3 - Non food treats - spoiling myself. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5115411 I am officially on a "spark streak" for my team now.. largely because I've just found out how to turn it on.. <BR> <BR> I've nearly completed 9 weeks of the SLVi3 routine. Last week the routine had began to bite. I took a liberty today and gave into a weakness. Technically my routine required me to run for 40 minutes at an uncomfortable speed on the treadmill but.. I switched in the heavy core lifting in instead. 40 minutes of running, however uncomfortable, only takes 40 minutes. My work i... Sun, 28 Oct 2012 09:24:13 EST SLVi3 - You too can have a body like mine..! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5106742 My Sparkteam tracker has me down as having completed 26 sessions of the SLVi3 programme. I am about 70% the way through it. <BR> <BR> The routine is beginning to bite... There is one heavy core day a week (deads, squats and bench - warming up with five minutes on the treadmill ending with 6 minute mile pace). Last week I failed on two lifts. I ate well yesterday.. and psyched myself up to deal with an unforgiving deadlift. Yeah - I made the 5x5 on the weight - but it wasn't pretty. The lift ... Sun, 21 Oct 2012 07:42:10 EST SLVi3 - Going to failure... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5098300 Work has taken away so much time. The gym sessions are now very precious and even so I tend to use Sundays to make up one session. <BR> <BR> The SLVi3 routine is beginning to bite. This week it was cardio and HIIT focused. Each session left me well and truly stretched and the 48 hour recovery was needed. Today saw a big weights routine. Squats, deadlifts and bench. All weights at the top end of my comfort zone. <BR> <BR> I started with a five minute warmup -treadmill with an upper settin... Sun, 14 Oct 2012 07:03:04 EST SLVi3 , lies and weigh day. A diet is not just for xmas it's for life. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5088669 My weigh ins are now monthly. I am at an OK weight and my priorities are as much about strength, cardio and bodyfat improvement as anything else. <BR> The SLVi3 routine confines me to the gym for only three hours a week. Each hour is carefully prescribed and is "intense" . Each session leaves me knowing that I have worked out BUT in a controlled way. I rarely go to exhaustion. <BR> <BR> I think I am at about 100 -200 calories below maintenance i.e a mild cut which should result in a gradua... Sat, 6 Oct 2012 07:31:27 EST SLVi3 - Return of the bicep monkeys and I am hot.. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5080255 <BR> My life is rarely my own at the moment.The blogging has had to ease but more of a danger was also the prospect of lack of gym time. The SLvi3 routine was put together for this reason. Only three hours a week in the gym. Each session is coordinated and peridised with increasing intensity playing off and supporting 48 recovery sessions. <BR> <BR> I am holding onto my diet. Oats and protein shakes set the pace of the day. I am eating enough to be energised but am very aware that the disti... Sun, 30 Sep 2012 07:46:54 EST SLVi3 - one reason why.. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5075574 My timetable at work is almost prohibitive. I haven't got time to luxuriate in the gym. I plan my allowed three hours for the week carefully. Dodging meetings and making best use of off peak time early in the morning. I had the two day recovery session for this week and intended to go to the gym to do a "heavy lift day". I got there with minutes to spare and realised I was due for a 40 minute cardio run. I didn't have my MP3 player. :( <BR> <BR> I set to it. The pace was a fixed increment ov... Wed, 26 Sep 2012 10:18:22 EST SLVi3- Olympics and getting the kids off the internet http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5071187 Those watching will see from the spark team that I have now entered week 4 of the SLVi3 programme. Only three hours a week max in the gym but with a focus on intensity and developing my body with pretty well researched techniques. <BR> <BR> Firstly the programme feels odd. Many sessions still last 50 minutes. As the weights get heavier and speeds faster then I may need more recovery in the session however, after all sessions I feel worked out. The lifting hits me in a different way to the l... Sun, 23 Sep 2012 08:09:15 EST SLVi3: Controlled improvement and wasting time in the gym. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5065837 The routine I am following is beginning to alter my mindset and attitude to exercise. <BR> <BR> Today I hit the gym for an intense heavy lifting session. I put weights on that in the past were a little beyond me and lifted them with comparative ease. The difference - very simply- is that I am allowing a minimum of 48 hours sometimes 72 hours between gym sessions and those sessions last less than an hour. <BR> <BR> SLVi3 goes from a heavy lifting session, through a lactose/HIIT sequence and... Wed, 19 Sep 2012 06:20:35 EST Is it cancer? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5056274 My training regime is still disciplined and I am following it to the letter. My work at work has skyrocketted and confining my gym time to three hours a week is very helpful. <BR> <BR> Each training session under the SLVi3 programme is testing. Unlike the home DVD workouts there is no escape from the numbers and speeds increasing on the weights and cardio. The programme is an unforgiving mistress. I need the 24 hours recovery as each session drains me. All very interesting. <BR> <BR> As sta... Wed, 12 Sep 2012 15:18:09 EST SLVi3: Oddly strong http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5045152 <BR> Us poor academics (you know who you are!) are in front of a Tsumami of work. My gym routine was designed with this stress in mind. <BR> <BR> I hit the gym and did squats, military press and powerclean all with good form with a proper warm up and a good stretch down. Very disciplined and the whole session lasted 47 minutes 55 seconds. I went in feeling a bit sore but actually I was pleased with the ease of the military press and powerclean - so no complaints. The next two session are ... Wed, 5 Sep 2012 08:13:22 EST SLVi3 hurts - and clothes.. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5042533 57 minutes 36 seconds: The fourth session hurt.. <BR> <BR> For those of you who asked the SLVi3 routine is there to enhance S (strength), L( Lactic tolerance), V (VO2max) all i (in) 3 hours a week. <BR> <BR> A fully equipped gym is capable of working you very effcienctly - the price you pay is that you have to be careful of intensity. A pure lifting routine might give a newbie gains of 50% improvement in strength over a 3 month period - but he probably couldn't run very well at the end of ... Mon, 3 Sep 2012 13:51:39 EST Third session SLVi3 - and weigh-in http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5038517 Third session: 43 minutes 56 seconds. <BR> <BR> Work is getting intense. I sense a loss of free time becoming imminent. On one hand trying out this SLVi3 routine is interesting and potentially very useful. On the other, I am concerned about the impact it will have on my body over 13 weeks. To put things in context I have always found these weeks hard to train in. So anything is better than nothing. <BR> <BR> The third session is true HIIT ( ten minutes total with five bursts of very high i... Fri, 31 Aug 2012 09:02:22 EST SLVi3 - day 2- Fast and furious. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5035640 49 minutes to compete the second session of the SLVi3 routine. <BR> <BR> 1 hour 15 minutes to get to the gym and back to the office. <BR> <BR> Most strength training programmes advise a minimum of 48 hours recovery between heavy sets. My diary gives me no choice so into the gym for two squat days in a row. There should be little harm. The squats are still light at this point in the program. <BR> <BR> <BR> I ran to warm up - I do five minutes increasings intensity on the treadmill for a w... Wed, 29 Aug 2012 07:45:14 EST SLVi3 - started the routine http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5034278 57 Minutes. <BR> <BR> I launched into the first SLVi3 session. Only squats, deadlifts and bench to do. A very intense part of the routine. <BR> <BR> Although set on a "light" weight (5x5 routine start off light then demand progressively heavier weights) I found the exercises testing. Time being of the imperative meant little time for the long rests between sets that I had previously enjoyed. <BR> <BR> My bench was disrupted as four other guys decided they wanted to play on that exercise. I... Tue, 28 Aug 2012 08:14:08 EST Some unfinished business...... Age is no barrier. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5031269 A few months ago I did "the best run in the universe" - a run that I have done for 20+ years - the run is around the lanes and hills where I live. An earlier blog declared a target for the end of summer: <BR> <BR> "The time? I was pleasantly surprised. My time was 16 minutes faster than my time last year ( 240 pounds) and only 4 minutes outside my fastest time ever. In a week I could knock off two minutes with just a slight change of gear and a different psychological approach. I now have a ... Sun, 26 Aug 2012 05:48:30 EST SLVi3 exercise programme.. Day 5 of 7.. Final day.. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5028811 Fourth/final day of the gym assessment <BR> <BR> <BR> I rested yesterday as I'd pushed hard for three days in a row and I have until Sunday to complete the card. <BR> <BR> There were a few things to finish on the card - all second attempts. After the warm up I took bench press. I'd surprised myself at doing 10 reps at a previous high (requiring me to up the weights) Even with a few more kg on I still managed ten reps (form was a little dodgy at the end). <BR> Could I have done more higer?... Fri, 24 Aug 2012 04:57:04 EST SLVi3 exercise programme.. Day 3 of 7 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5026242 Third day of the gym assessment <BR> <BR> The last two days have pushed me physically and it was a bit of a gamble going in for a third successive session. I do have seven days but the weekend might be a no go domestically. Most of the card (gymlog) tests have figures in them. I set about dips. These I do from full extension (locked elbows) down to a point where my chin is level with my hands. I try not to bend my neck. It's an exercise were I have five minutes to max out. Working in subsets... Wed, 22 Aug 2012 11:20:01 EST SLVi3 exercise programme.. Day 2 of 7 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5024745 Second day of the gym assessment. <BR> <BR> I've got seven days under this plan to find out how strong, how fast and how long I can go at high intensity. <BR> <BR> The "card" is unrelenting. I did the 30 minute run at a strong time and left the treadmill soaked in sweat. I pushed very hard for the last ten minutes but I really think I had a bit more in me. Sadly I only get one shot at that. <BR> <BR> I tested the powercleans. I set a high weight as judged by my old gym card from before su... Tue, 21 Aug 2012 10:57:08 EST SLVi3 exercise programme.. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5023718 A few emails about what I'm actually doing - so here's some of the details.: <BR> <BR> This is taken from the sparkteam: <BR> <BR> http://teams.sparkpeople.com/StayingPowe<BR>r <BR> <BR> SLVi3 - The routine <BR> ________________________________________<BR>______ <BR> <BR> Strength - Lactic tolerance - VO2 max in 3 hours a week <BR> ________________________________________<BR>______ <BR> <BR> Sports science research is beginning to question how long is really required in the gym for optim... Mon, 20 Aug 2012 17:17:32 EST Starting the SLVi3 programme - the assessment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5022944 The assessment week precedes using the routine - a set of exercises that allow me to define my routine over the coming three months and allow me to measure progress at the end of that time: <BR> <BR> I started today. The card was duly printed out and I set about the exercises. <BR> <BR> It's comparatively rare to go to failure during training and mindset is all. At least two attempts for each exercises during the set up will allow full potential at the exercise to be realised. For all lifts... Mon, 20 Aug 2012 09:00:34 EST Where am I? My body...Not a thing to wear... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5020244 The last five weeks has seen a significant break in my gym routine. I bought some additional home weights and used a largely dumbell based program: <BR> <BR> Bulgarian splt squats: I started off hating these but as a replacemnet for squats they are excellent. The trick s using your entire core to stabilise the movemnt.They seemed to have helped my knee and I'm looking for improvemnt in sqauts becasue of this. <BR> <BR> All presses done with dumbells. Again dumbells make these harder as mo... Sat, 18 Aug 2012 03:30:46 EST The Real Challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5012939 All health and fitness communities seem to divide themselves into two groups. Those who have a high degree of commitment and enthusiasm reinforced by success. These people will routinely spend up to hours in the gym or otherwise training every week. They like it, their rewards are there and they feel better about themselves. <BR> <BR> A second, usually much larger group of people look on in awe as the zeolet counterparts pump the iron, feel the burn and flash abs. Deep down they know that th... Mon, 13 Aug 2012 02:32:49 EST Holding pattern http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5009243 Half way through summer and back in the country house. I've a basic weight lifting split made up of dumbell work <BR> i.e Bulgarian split squats (strengthens stabalizing muscles for sqauts come the fall) <BR> Dumbell press both bench and military, deadlift and power clean all with a 3x8 structure. This helpssafety,f rom and rest me a little while keeping sharp <BR> <BR> Cardio is now gentle run around the lanes for about half an hour every second day. We're biking. hiking and climbing about... Fri, 10 Aug 2012 06:52:30 EST Reflection on weight loss: Thoughts for a newbie http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5002090 Some 8 months after I started I finally hit target and lost 51 pounds. This is really a starting point for me as I know maintenance poses a far bigger challenge than losing weight as I lost some weight ten years ago and put a lot back on over the following decade. I have experience of success and failure in this game. <BR> <BR> Having said that, many people here have immense challenges in front of them. A paltry 50 pounds pales into insignificance if you are 100 or even two hundred pounds ov... Sun, 5 Aug 2012 14:56:25 EST