Griffo
Total Posts: 2031
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10-17-11 04:19 AM - Post#709483
Well, here we are again! Where did the year go????? 
After illness and injury causing a major meltdown of last year's attempted EOYC, I'm fully committed to seeing out all 10 weeks this year and knocking down anything that stands in my way. 
Ironeagle posted that he would be making a concerted effort to putting in some solid work on his abs for his EOYC. I liked the idea as it has probably always been an area I have been lax with and need a good arse (not ass  ) kicking to get some gains in.
So my focus is to add in and commit to additional ab concentrated exercises during my workouts.
I started today by adding in:
6, 30 sec planks
1 set 10 wind mills
3 set, 20 reps horizontal leg raises (laying on back).
Combined with the usual pushups and copious overhead pressing work, I think this sort of thing will do a good job of helping me see some 'action' in the ab department. 
I'm still maintaining a fairly high protein diet and seeing good results with fat loss and muscle gains. This too will help coax those abs out from under their nice warm cosy fat layers. 
Seeing as I'm really mixing things up with each workout these days (doing k'bell work combined with body-weight exercise - whole body workouts) I'll not post actual workouts in here, just my additional ab work.
Here are a couple of 'progress' pics taken a few weeks back. I'll take some more come the new year to judge progress/success.
 
Looking forward to seeing other's EYOC's and encouraging you all towards gains and success in whatever it is you choose!
Edited by Griffo on 10-17-11 04:27 AM. Reason for edit: No reason given.
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silverbackbob
Total Posts: 2511
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10-17-11 06:49 AM - Post#709498
Looking pretty good going in Griffo. Just remember that abs are about 95% all about what you eat...not just how hard you work them.
I have no room to talk or give advice, but that's what those in the know say.
Targeting the abs is always a good thing IMHO. Wishing you luck in your EOY challenge. Bob.
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Griffo
Total Posts: 2031
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10-17-11 06:52 AM - Post#709499
Cheers Bob.
I've got the eating squared away - have been very strict on the diet for the past 10 - 11 wks now and am very happy with progress so far. Will keep that rolling and up the anti on the exercises to attack from both ends.
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aus_sailor
Total Posts: 544
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10-17-11 06:30 PM - Post#709565
Good to see you jumping back into the logs with such vigour Luke.
I'll race you to a full set of Abs
| It doesn’t have to be fun to be rewarding - Jessie Israel |
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Griffo
Total Posts: 2031
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You're on... but progress pics must be posted.
My abs are sore today, so yesterday definitely had some effect I am please to report. 
Edited by Griffo on 10-17-11 06:40 PM. Reason for edit: No reason given.
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Ironeagle
Total Posts: 4498
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Looks like the mates down under have a contest going on - I will go on record and challenge you both!!!! (Old man lays down the gauntlet)
HOOAH! "ABS FOR MANDY" is on like donkey kong!!!
Seriously Luke, that's some badass before pics. I wish I had you here to shoot my serious side (not sure if I have one) but I would hope it would look something like yours!!
Lets do this boys!
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Griffo
Total Posts: 2031
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Yup, "abs for mandy" is a go. 
Challenge accepted and challenge issued - you too Sir, must post progress pics as well (including 'befores').
Cheers for the compliments on the photos. Can't say I've had too many 'darker days' than the day I shot those to be honest. Glad I was able to capture the mood well.
Now, down to business.
Today's abs efforts during my workout included:
6x30 sec planks
3x10 hanging knee raises
1x10 laying leg raises
Edited by Griffo on 10-19-11 04:45 AM. Reason for edit: No reason given.
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Jenny NZ
Total Posts: 2005
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10-19-11 05:00 AM - Post#709751
wow thats an impressive amount of planks, looking forward to seeing all the pictures!
Jenny
Life is like a hot bath. It feels good while you’re in it, but the longer you stay in, the more wrinkled you get
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Griffo
Total Posts: 2031
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10-19-11 05:10 AM - Post#709752
looking forward to seeing all the pictures!
Me too!
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silverbackbob
Total Posts: 2511
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10-19-11 07:13 AM - Post#709759
Luke, isn't it amazing how planks affect your abs. And pushups. Time under tension affect for sure I think.
I'l join your abs for Mandy challenge guys, but for me it will have to be inches lost for Mandy as I don't think mine will be peaking out in 10-11 short weeks. Ha!!
Keep up the good fight, we're all pulling for you. Bob.
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Griffo
Total Posts: 2031
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10-19-11 07:35 AM - Post#709763
Great to hear mate! Good to have you on board.
Yup, dem planks sure are the scurvy! Now 'and me a shot o' dah rum!
(sorry, lapsed into a little pirate talk there... the talk of planks did it )
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Griffo
Total Posts: 2031
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10-21-11 06:44 AM - Post#710026
Today's ab exercises.
4 x 30 sec planks
3 x 10 swiss ball 'push up step offs'
3 x 5 20kg pull overs
3 x 26 push ups (feet on swiss ball)
3 x 20 push ups (hands on chairs feet on swiss ball)
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silverbackbob
Total Posts: 2511
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10-21-11 07:18 AM - Post#710031
I think it's cool that you post pushups as an ab exercise Luke. I know when I jumped into a too exuberant pushup routine earlier this year that my pecs weren't as sore initially as my abs were.
Planks come in all shapes and sizes. Are you just hitting the ab area as a whole, or breaking it down to lower/upper abs, obliques, etc...???
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Griffo
Total Posts: 2031
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10-21-11 09:49 PM - Post#710131
Yeah, I figure they're the same as planks, but I'm moving my arms around a bit.
I am just doing traditional planks - push up position but with elbows on the ground.
Might throw in a few variations soon.
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Griffo
Total Posts: 2031
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Today's ab's for Moo efforts mixed in amongst my workout.
3 x 27 pushups
4 x 35 sec traditional planks
3 x 10 hanging knee raises
3 x 5 sec parallel bar "L" sits (OUCH!!)
3 (on each side) x 30 sec side planks (alternating)
Edited by Griffo on 10-24-11 05:29 AM. Reason for edit: No reason given.
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silverbackbob
Total Posts: 2511
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Griffo
Total Posts: 2031
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10-27-11 04:03 AM - Post#710688
No workout yesterday as I got invited to my sister's for dinner.
Today I went for a run, no direct ab work but gotta count for something all the same.
I was a solid run, but felt like crap. REALLY had to dig deep and grind it out hard to put in a decent effort. 
Found out today I missed out on a job I'd really been banking on getting for next year  (after going through 5 rounds of testing and a panel interview over the past 6 weeks. There were over 2500+ applicants though, so to even get an interview was a huge achievement in itself I guess). So I had some frustrations to burn and I guess that's just how it played out on the road. 
Anyways, there's other jobs out there I guess.
Here's the stats.
5.13km (3.21 miles)
24.11 mins
12.7 km/hr (7.94 mph) average speed
26.8 km/hr (16.75 mph) max speed
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silverbackbob
Total Posts: 2511
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10-27-11 07:03 AM - Post#710692
Luke, your training runs are faster than my EOY goal for 5K!! That kinda sucks, for me, but Congrats!! Do you have any idea what your best 5K time is right now??
Running is a great stress reliever and let's you get into your head. Maybe even more than any lifting does.
You are so right that getting an interview was a huge accomplishment when there were 2500 in the mix. Keep plugging away. Talent will win out....and you have a rare one.
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Griffo
Total Posts: 2031
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10-27-11 07:20 PM - Post#710787
Thanks Bob. Really appreciate it mate.
My best time over that course (only run it 3x in the past 2 weeks or so) is 23.34mins.
I ran a 6km state cross country race back in high school and did a 22.33min time and that was a long shot off my best and on a very hilly course. It's the only time I can recall though when I think back on my high school days over that distance.
I once did a 12.2 km race and clocked in 44 mins for a second place as a 16 yr old in the Under 18's div.
I'd love to get back to that form but for now am actually very happy with how I'm running as I still feel quite un-run-fit (and I'm carrying an extra 15kg or so these days.
I'm going to compete in the 12.2 km race next year (it's now actually 15km) and it's been 16yrs since I last ran that. Looking forward to seeing how I go.
Appreciate the kind words on the job front mate. I'm chasing an electrical apprenticeship for a change of career direction.
cheers
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Griffo
Total Posts: 2031
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10-28-11 09:12 AM - Post#710848
Today's Moo's Mania.
3 x 35 sec traditional planks.
3 x 27 rep push ups
3 x 20 horizontal straight leg raises
3 x 20 'bicycles'
followed by 3 x 3.5 grams of carbs low carb beers later in the evening. LOL
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Chamms
Total Posts: 585
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10-29-11 03:33 PM - Post#710967
Nice work here mate, looking great, and nice work with the running times, following with interest
| Pain is temporary, quitting lasts forever |
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Griffo
Total Posts: 2031
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10-30-11 03:19 AM - Post#710990
Thanks mate.
Today was a 42 minute run. Don't know the distance just ran to a time. Was aiming for 45 mins and got home a few minutes sooner so that was near enough.
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Griffo
Total Posts: 2031
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10-31-11 06:19 AM - Post#711067
Did my workout stuffs and these were the ab parts:
3 x 28 pushups
3 x 35 sec traditional planks
3 x 10 horizontal leg raises
3 x 30 'bicycles'
3 x 20 pushups (hands on chairs feet on swiss ball)
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Griffo
Total Posts: 2031
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10-31-11 11:00 PM - Post#711144
Another session this morning with a friend.
Ab work consisted of:
3 x 20 pushups
3 x 30 sec traditional planks
3 x 10 hanging knee raises
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Griffo
Total Posts: 2031
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11-02-11 06:30 AM - Post#711267
Went down to the local Xfit club today after a mate invited me to come along.
Had a great time but sure was given a huge slice of humble pie. Boy oh boy!
Warm ups were:
2 sets of:
10 air squats
10 chins
10 sit ups
10 hypers
Working exercises were:
50m lunge walk with 25kg's overhead.
Then, 4 rounds of:
30 burpees
15 toes to bar
5 muscle ups (on rings)
then another
50m lunge walk with 25kg's.
took me 38mins 20 secs and I was dead sure I was going to die at some point.
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warty
Total Posts: 3946
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11-02-11 10:49 AM - Post#711292
Nice work, especially if you got all of those muscle-ups! Your stomach might be sore tomorrow from those toes-to-bars, they're brutal.
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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11-04-11 06:39 AM - Post#711486
I think it beat me up pretty bad mate. Still sore today from it.
We did 'Eva' today. That is:
5 x the following:
800m run
30 kettle bell swings (I used 24kg)
30 pull ups (I did first set strict, then remaining sets assisted by a band but still strict form).
It took me 49 mins and 42 seconds. 
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warty
Total Posts: 3946
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11-04-11 09:36 AM - Post#711510
Ouch, that's a nasty workout. I don't think I've ever tried that one. Your back and forearms will hate you for the next few days.
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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silverbackbob
Total Posts: 2511
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11-06-11 08:20 AM - Post#711615
Holy Crap Luke. That w/o looks brutal. And undoable to me. Ha!! No wonder your avatar pic looks so good. Keep it up.
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Griffo
Total Posts: 2031
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11-07-11 07:22 AM - Post#711715
It was a doozy alright Bob! Sure made me work damned hard and sweat like there was no tomorrow!!
Here's today's:
7 set of 105 skips and 1 snatch (only snatched the bar = 20 kg)
It took me 9.34secs and weight totaled 140kg
Followed by bench which was:
3×3 (70kg, 80kg, 90kg) with 6 clapping push ups in between.
It was good to get back on the bench after about 6 months.
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Griffo
Total Posts: 2031
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11-08-11 04:39 AM - Post#711848
Did my own thing today.
1km run to the park stopping for 15 hanging rows along the way.
Then, 5 rounds of:
10 pull ups
10 dips
15 hanging rows
10 toes to bar
500m run
At the end of the 5th round I ran the 1km home again (up the hill)
It took me 55 - 60 mins or so (didn't have my watch on).
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silverbackbob
Total Posts: 2511
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11-08-11 06:51 AM - Post#711854
That looks like a great all around bodyweight workout to me Luke.
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Laree
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11-08-11 08:55 AM - Post#711868
Nice mix of stuff, Luke!
You're doing really well.
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warty
Total Posts: 3946
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11-08-11 09:23 AM - Post#711874
Nice one.
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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11-09-11 04:51 AM - Post#711965
Thanks guys! I'm feeling it a little today but not enough to stop me heading down to the Wednesday xfit session.
Today's workout:
warm up:
4x8 -
air squats
sit ups
pull ups
hypers
dips
then 200 m run.
working sets:
5 'mini bear' complex sets.
1 set = 5 reps of:
- hanging clean, front squat, OH press
(one of each = one rep for the set)
I did:
50kg, 50kg, 50kg, 50kg, 55kg
Then some lighter weight higher rep finishers:
3 sets OH press x 20kg
supersetted with
3 sets vertical row x 20kg
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warty
Total Posts: 3946
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11-09-11 09:15 AM - Post#711982
So you're enjoying the mix of exercises then? What's the name of your "box"? I cringe to use that term, but it's part of the nomenclature. :)
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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warty
Total Posts: 3946
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11-09-11 03:36 PM - Post#712038
You're not still in Switzerland then?
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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11-09-11 06:36 PM - Post#712053
I'm back home in Oz for a few months looking for work for next year. Will be heading back to Switz by the end of the month most likely and returning in January some time.
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Griffo
Total Posts: 2031
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This morning I wanted to go for a run but it was too hot out by the time I got organised.
I did do a little ab stuff later in the day:
3 x 40 sec traditional planks
3 x 30 bicycles
Then this evening went to xfit.
Working exercises were:
Shoulder Press
3x50kg
3x55kg
3x60kg
Push Press
2x55kg
2x60kg
2x70kg
Push Jerk (first time doing the PJ).
1x50kg
1x60kg
1x65kg
and
3 x toes to bar
Edited by Griffo on 11-11-11 07:31 AM. Reason for edit: No reason given.
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warty
Total Posts: 3946
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11-11-11 07:50 AM - Post#712188
I actually prefer the push jerk (we call it power jerk) over the jerk, but I'm poor at both.. :)
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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11-11-11 09:05 AM - Post#712199
Don't know that I like it much to be honest. I prefer the push press, but I do like it more than the jerk that's for sure.
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warty
Total Posts: 3946
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11-11-11 06:35 PM - Post#712255
It's less to think about for me. It's just "dip, push, dip, lock" versus "dip, push, split legs, push".
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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11-15-11 07:06 AM - Post#712577
Visiting my brother at the moment, so doing my own thing with my workouts.
Today I did a 5km run and stopped every 6 - 800 metres or so and did the following to add up to the totals listed
130 bench dips
40 pull ups/chins
20 dips
120 push ups
35 hanging rows
5 toes to bar (not a good idea to do with sand on your shoes )
It took approx 55 mins.
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Griffo
Total Posts: 2031
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Back in the xfit box today for 'elizabeth'.
Warm up was:
2 mins skipping
then,
3x8x
- KB swing (16kg)
- air squats
- push ups
- v-ups
Working sets for "Elizabeth"
For Time :- 21 – 15 – 9 reps of:
Squat Cleans (40kg)
Ring Dips
I took 15 mins 09 seconds.
Following this was a few sets of deads.
2x5x100kg
1x5x120kg
I haven't done DL's in well over 8 months I would say and was happy that I found 120kgs (264lbs) quite easy. I didn't have my straps and the callouses complained big time
But it was great to be hitting DL's again.
Another weigh in day today and am now 76.2kg's (167.64lbs) which is 8kgs (17.6lbs) of fat lost in approx 12 weeks.
Edited by Griffo on 11-16-11 07:19 AM. Reason for edit: No reason given.
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warty
Total Posts: 3946
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11-16-11 09:48 AM - Post#712709
Nice, keep it going. We might just see a six pack in those final pics.
"Mens sana in corpore sano"
----
"Simply being amid the iron and at work is a triumph.
You hear the metal, feel its coolness, leverage its gravity and fight the fight.
You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over." |
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Griffo
Total Posts: 2031
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11-17-11 06:15 AM - Post#712827
Midway progress shot playing around with a few things before a promo shoot for the local xfit box that I'm photographing on the weekend.
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silverbackbob
Total Posts: 2511
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Griffo
Total Posts: 2031
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Thanks Bob! Feeling good too!
Here's today's workout:
Warm up:
3x8:
sit ups
hypers
pull ups
dips
O.H. air squats
Working sets:
Push Presses.
1x1x75kg (fail)
1x10x50kg
1x1x67.5kg
1x20x40kg
1x1x72.5kg
1x30x35kg
Shouldn't have ramped up instead of trying to hit 75kg's first up.... rookie error and really not impressed with myself for it. Oh well, live and learn.
Edited by Griffo on 11-18-11 05:04 AM. Reason for edit: No reason given.
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Griffo
Total Posts: 2031
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11-21-11 04:49 AM - Post#713202
Today's efforts.
Warm up:
200 meter run.
3x10:
box jumps
hypers
push ups
sit ups
200 meter run.
Working sets.
For time:
5 x 5 Dead lifts @ 125kgs
10 overhead clapping burpees between each set (and one to finish)
Time = 8 mins 29 secs (nearly had a chunda after the last set of burpees).
Then, 2 minute challenge. As many reps as possible with good form pressing over head (any style) with 50kgs.
Push press: 21 reps
Loved this workout.
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