Cycling

It's been a little while since I've posted, not because I have been slack with the exercise - but simply because I have been slack with the updates ;)

Went for an early morning cycle today 44.39km in 2 hours 4 minutes.
Some good hills and practice for the TDU community challenge but I need to step up the hills a bit more I think.

I can ride the distance I'm pretty comfortable with that - it's just grinding away.
It will be the hills - in particular the first epic steep part for 8km - that kill me.

It's for a good cause so I'm sure I can suck it up :)
Weights tonight with the lads then fight training tomorrow.

Thursday is a day full of gardening... boo!

Ah well fun times :)

Next update tomorrow.

I am the predator, not the prey

Last nights fight training was hard work, it was hot and sticky inside the gym - I felt the heat a bit, but not enough to be concerned.

The first part of training was movement - something I need to work on and practice until I can move quickly and fluidly around the ring, instinctively.

This was followed by some more movement work with a focus on speed and creating space - again something I am aware that I need to work on.

We then moved into sparring, with only three of us there it was short rounds of intense activity.
First round body sparring, then change partners and head sparring, then rinse and repeat.

One person in the middle constantly two people changing.
I got tagged a few times when I was changing out - then it was my turn in the centre.

I was trying to move and be more aggressive, something I do struggle with - as I am quite a placid and relaxed person, even when getting hit - I'm more frustrated at myself then at my opponent.

By the third round in the centre I couldn't breathe, no air into the lungs and I could feel that my movement had dropped right away - this was confirmed when I started getting swarmed and tagged more.

I could hear my coach, telling me to move, to go one for one, to cover and keep my hands up.
I was trying as hard as I could to keep on pushing, all I wanted was to stop and die in the corner so I could get some air.....

I kept pushing - and getting punched - heard the coach call out 10 seconds left, push hard, dig deep.
So I did - I tried to keep pushing, punching, moving all the while unable to breathe, feeling like I couldn't lift my arms, feeling like my legs weighed 150kg....EACH.

I know I got tagged a LOT because I was tired and kept dropping my hands, my movement slowed to a crawl and my head movement completely stopped.

At the end of the session the coach told me I need to work on my aggression, I'm not a punching bag.
I need to get angry, control it and use it to throw. He also told me that I need to work on being less technical, to be more brawler for the time being so the other skills develop.

He was telling me all of this while I was flat on my back gasping for air at the end of the session.
It took me another thirty minutes to get back to normal, I was still completely spent when I got to the mother in laws for dinner.

Last night I didn't sleep well, I kept analysing the sparring - I could see it from a third person perspective and felt myself screaming out the same things the coach was: "Hands up, move, rush in, circle" I could see very clearly the things I was doing poorly.

The major thing is aggression, I need to be the attacker, I need to put my sparring partner on the back foot and make them move.

A line from a book resonated with me today - "I am the predator, not the prey" from Sam Sheridan's - A fighter's heart. It really is something I need to be. I need to be the predator, I need to stalk my opponent and I need to attack them with intent.

It makes sense - and it is the same thing that my coaches have been saying: "You're not their punching bag" - it is just a different way of saying things.

I think I get it now, I know what I need to do.
Time to work on it and push myself harder than ever before.

Time to get aggressive.

Why fight?

This is actually a question that I struggle with and thought it might be time to try and put my thoughts to something more solid.

I started out with martial arts to lose weight (and I have always loved them, just never done them) but something changed inside, I found this desire to push myself and I found that I wanted / want to compete against others, but I don't understand the desire or where it came from.

It is not a desire to compete, but to win, I don't want to get in the ring and lose.
I want to win, I want my opponent to know that they gave it their all and they came up short.

I don't want one fight - I want multiple fights and I want to win all of them.
So with that in mind - Why fight?

Why would I, a computer geek with no martial art experience want to get in the ring?
What is my motivation?


I honestly don't know the answer to the questions, I can't be certain what my reasons are.
I do know that I'm not motivated by finances to look at fighting competitively, at thirty (30) I am probably to old to make a career out of fighting - that and I wasn't born gifted with natural ability and talent in the fight world, so if I wanted a career out of fighting I should have started a LOT earlier.

Maybe it is the feeling of never having tested myself to quote from a Slipknot song (Sulfer) "Stay, you don't always know where you stand, until you know that you won't run away" - maybe that's what it is? I want to know if I will stand or run?

I've never really had a full on fight in my life, I've been attacked on the street and have responded with aggression to resolve the situation but all I have really been doing is looking for a window to escape.
Eg. throw a massive punch with intention to knock someone out, create space and GTFO out of there.

The few 'fights' that I have had, usually resulted from being bullied to the point that I snapped, attacked my tormentors out of anger - then within minutes return to my normal placid self, you probably couldn't really call it a fight either a bit of push, shove and lots of swearing.

Even with my brother I've never really had 'fights' not even play fighting, nor when I played rugby - the few little scuffles where all push and shove.

I've been punched in the face more in sparring practice than I have the rest of my life.

So maybe it is something about wanting to test myself as a fighter, as a man, my courage?

It could be about respect, as a fighter there is a degree of respect given by 'normal' people and other fighters just for stepping into the ring, maybe that's what I desire - that respect?

To go toe to toe with an opponent who is intent on causing me harm, maybe it is the respect that can be gained from them, from the crowd, from my coaches and peers for fighting as clean, crisp and accurate as possible - win, lose or draw. Knowing that I have made my coach, club and team mates proud?

Maybe it is the thrill / fear of the unknown doing something out of character for me and just going with it?
Maybe it is because I have found something I really enjoy and can see more to it than just bag and pad work with training partners?

As I said right at the start - I don't know what motivates me to fight and push myself - I think it is something that I will gradually fill in the blanks for, but right now. It is unknown.

To me it is a strange place to be - to have a desire so strong that I would make sacrifice and push myself as hard as I can for a goal I don't fully understand.

Usually when I have a goal I know the reasons behind it and can use that to keep me motivated, with fighting there is just the burning goal of "I want to fight" nothing really behind it.

It means that when I am sparring / training I have to keep pushing myself hard to achieve this goal, even though I don't understand it.

I have to work harder than the young guys who have the same drive and passion, I have to be better than them and my opponent so I can get into the ring, give it my all and win even if I don't know why I want to be there in the first place.

I need to listen to my coaches, make improvements and continue the journey even when my motivation flags and my mind steps up to question what I am doing there.

Even though I don't understand the reason for the goal, I can say I will be a fighter, I will go toe to toe with my opponent and I will give my all to win.

Post weights rant

Last night I did weights, the new routine that I have worked out - that covers the majority of the body.
I am still working at 10kg for the most part, 5kg for iron cross and I bumped the tricep extensions up to 17.5kg for the first set and 20kg for the second.

Not huge weight - I know that - but I want to build the strength back up to a reasonable level before plying on the weight.

I can probably do most at 15 - 20kg without to much hassle, but again I want to start right and not cause myself an injury.

So my workout was good, had a chat with another geek in the gym which was good, but I just don't understand the mentality of some others.

Picture this:
Small gym / weights area for a corporate organisation so it's not a big money making gym.
Limited equipment but still a decent range.

Two guys working in the smith machine, doing purely bench press.
Taking turns to do 80kg bench and talking each other up, being derogatory to the other people lifting.
(Myself and the other geek - who is really just starting out and lifting lightish)

The comments themselves pretty harmless, but it's more the snickering and laughing happening because two other people are working light, without knowing why - they just assume that both people are weak.

So I would just like to put a bit of a response to the two gym douchebags:

1. There is more to gym work than bench, even if you are doing isolation work - you probably want to work the opposing muscle group as well so that you achieve the best results.
2. 80kg is not really a heavy bench, sorry to burst your bubble and mess with your swagger - but it's really not that heavy. Most males that have been lifting for a while are able to bench their body weight and usually more on top of that. (Some just don't realise that because they don't put their mind on the game)
3. Laughing at my workout: in my 40 minutes in the gym, I worked every muscle group including my core while you worked your chest and biceps. Great work.
4. If you want a challenge feel free to do my weights session, then we can do some cardio work a few rounds of sparring, then more cardio. All that time on the bench will certainly pay off here.

In short - I hate gym douchebags - they are unfortuantely everywhere - even at your work gym :(

Boo!

Fight Training, cardio and sparring.

So tonight was a double of fight training, the first session was cardio and conditioning, the second drills and sparring.

Really enjoyed both sessions, but before I go into that I should probably give an update on my weights session yesterday.

Started all of the weights at 10kg, beginner weight for the moment until I build some strength back up.
Unfortunately the iron cross - kicked my ass, down to 5kg for those.
But it felt good and let me know how much I missed weights.

Will keep them at the current weight for at least two weeks before I go up to a reasonable weight :P

Tonight's session was really good, the cardio session was really quite tough.
Nothing like bear walks, squats, circles, sprawl, mountain climbers, front kicks. All after a good session on the bag.

Awesome.

Second session was sparring with a twist, clinch work, knees, and sparring on your knees.
Was really good - I felt smashed after the session but enjoyed it.

Loved it.
Looking forward to more weights tomorrow.

Oh yeah and side note I have taken some comparison photos from 01/07/2010 and today - there's a fair amount of difference not keen to post to the world yet - but soon, once I get a little more progress.

New weight routine - starts tonight

So I have decided to make use of my non fight training days (Tuesday, Thursday) for weight training.
It's been nearly six months since I've done any weight work - so I am starting again with a basic / intermediate full body routine.

This routine covers the majority of the body and will tide me over for two - three months while I get back into it.

I am not aiming to build massive bulk but lean strong muscle, so the weight which I haven't decided on yet - won't be massive.

The routine will be as follows:

Edit: on advice from a good friend, I will be adding chinups to the routine

Bent over two dumbbell row  2 x 15
Dumbbell bench press 2 x 15
Dumbbell lunge 2 x 15
Dumbbell one arm shoulder press 2 x 15
Dumbbell squat 2 x 15
Dumbbell iron cross 2 x 15
Bent arm double pullover 2 x 15
Alternate hammer curls 2 x 15
Dumbbell tricep extension 2 x 15
Bench dips 2 x 15
Chin-ups 2 x 15

I'm looking forward to getting back into it and building some strength back (I feel that I've lost some with the big cardio / martial arts push) so this will be a nice refresher course :)

This would then mean that I am training:
Monday: Kick boxing beginners (warm up - 45 minute), Fight training (Conditioning / Sparring -1 hr)
Tuesday: Weights
Wednesday: Fight training (Conditioning - 1 hr), Fight training (Sparring - 1 hr)
Thursday: Weights
Friday: Rest
Saturday: Fight training (Conditioning - 1 hr)
Sunday: Cycle (Anywhere from 20 - 100km ride - 1 - 4 hours)

Coupled with the IF, healthy eating and 'No Cheat November' I should reach the 70kg goal in good time.

Tally ho!

Training really does lift the spirit

So today was pretty shit for me, stress, grumpy and feeling a little exposed in my work life left me feeling average tonight.

Walking down to Momentum I just didn't want to bother, a very big part of me kept saying "Just blow it off, go home and have a scotch" but I kept walking, kept trying to get motivated.

I got to the gym still in a pretty bad mood and still not really feeling it, but thought I'm here now - so lets do this.
Jumped into kick boxing with Elle and instantly it lifted my mood, granted I didn't push hard in that session, but I could feel my mood change for the better.

Before starting fight training I let Val know that I was feeling pretty shit still, not motivated and struggling with the decision to be there today, but not to let me slack - if he sees me holding back and not working hard to give me a kick in the arse.

Two of the team members tonight where really encouraging, one saying how it's nights when you feel like shit and don't want to train - those are the nights you need it.

Another just being his usual encouraging self, the whole team is fantastic and I can't wait to be in their corner when they fight and have them in mine.

Anyway - off topic a little.

The chat with Val, it worked.
I don't think I needed the extra push - I found it in me to just work hard and not let the other shit into my head.

By the end of fight training - which was drills and body sparring I felt good.
My stress, my worries and the BS from the day - I hadn't even considered it for the last hour and 45.

Just what the doctor ordered.

So I'll keep that in mind for next time I feel like shit, don't want to train.
I'm going to go, work hard, get a sweat up and forget my troubles.

Feels good, but damn I stink.
Time for a shower.

Saturday conditioning

This morning session with Fight Team was pretty good, conditioning and body work.
Something I need more practice on - not necessarily the striking side of things, but taking punches to the body.
It's something that should be conditioned so the punches / kicks can be shrugged off.

It was a pretty good session, not completely intense - but it's sometimes nice to have a more relaxed session.
The bag work was good, mostly thai boxing on the bag and movement, some bag push - then body sparring.

Was a bloody good session all in all.

Side note: took a weight reading today and I have hit 79kg so that's a plus and lets me know that the IF and workout routine is getting me there.

I'd like to do it quicker - but by the same token I want it to stay off.

I still feel 'tubby' though - since I have a gut and moobs still.
I had hoped by the time I cracked 80kg they would be gone, but looks like those two things are going to stay with me a while longer.

That said both are significantly reduced from where I started at 95kg oh so long ago.
I'm more than happy with my progress for the moment.

The I.F strategy

So I've been experimenting with intermittent fasting for the last month.
Initially I was a little hesitant because of all the 'chatter' about eat six small meals a day, higher food frequency restricts hunger and keeps you burning fat all day.

It has been working surprisingly well, I am quite happy doing 20 hour fasts and have found no discomfort or downsides at this stage.

I have tweaked the process a little - since I fast on martial art training days, I break my fast with cashews / craisins (Dried cranberries) about 30 minutes prior to training.

My body weight is staying reasonably stable at the 80kg mark but my body fat is dropping away significantly as is the size of my waist.

I have dropped down to a size 36 pants and even they are lose on me.
I can fit comfortably into size 34 pants, but find the few pairs I have tried the cut isn't fantastic.

As far as my nutrition goes here is a sample no fasting day:
(One note: I don't always have breakfast - most days I skip this as well)

1 x glass orange juice
Breakfast: 2 x pieces of fruit toast with butter
1 x coffee (1 sugar, but I am cutting the sugar out) with skim milk

Lunch: grilled chicken + green veg salad
Snack: Cashews and Craisins
Water intake: approx 1.5l a day

Dinner: Chicken chevapachichi, steamed veg (usually beans, brocolli, carrot)
Desert: Small container of peaches in natural juice (Occasional - I rarely have desert)

On a fasting day:
Last meal will be dinner the night before:
AM 1 x coffee with skim milk
Breakfast:
Lunch:
Snack - Pre training: Cashews and Craisins
Dinner: Corned silverside, steamed potatoes, corn, peas, carrots, white sauce

As you can see I am eating very clean and lean atm - there is still a reasonable amount of carb and fats in what I am eating - but I am trying to minimise this as much as possible.

Currently my IF is more of an alternate day fast since I fast Monday and Wednesday, but I will look at making it a little more random - eg I will decide the night before if the next day will be a fast day.

Hoping that this strategy can help me reach the 70kg goal.

Wipe the sweat from your eye.....

Tonights session at Momentum Technique was awesome - the first session was conditioning / cardio.
Really Really good session: bagwork, situps, push the bag, bagwork, situps, ..... then a 'race'

10 items (weights and tennis balls), 2 x teams, 1 person per team moving 1 item at a time... other person doing start jumps.

Was fantastic - losing team got kicks or pushups - then again.
Sparring was freaking great, drills, sparring, drills, sparring.
Loved every damn moment of tonight - 100% cannot say how fantastic it was.

Side note: I really need to work on my aggression - one of the other team members commented that I'm running at 10% and not trying to hit them... looks like I gotta step it up and push aggression some more.

Always something to work on :)

On a different note the IF is working, I feel good doing it and the hunger doesn't bother me at all.
I actually look forward to fasted days and training.

Whoot feel like I'm making some epic progress.

Hurray!

Conquering the hill and getting clean

Today was a reset day, I've been thinking about my goals and progress and realised that one of the reasons I'm not further ahead is because my diet has been far to dirty.

Littered with soft drink and sweets, so as of today no more sweets and soft drink.

I've also tweaked my nutrition as well:
Monday & wednesday fasting till 3 then cashews and cranberries until after training then refeed.

Food during the week is grilled chicken and greens for lunch and something healthy for dinner.

All up approx 1500 calories a day, less on fasted days.

On another note I went for a 40km cycle uphill, pushed myself hard and didn't need pussy gear up the main hill.

Was a huge feeling of accomplishment when u got to the top, I couldn't get the smile off my face :)

One section made me walk but it was the lead up hill not the main one.

Next ride I'll push the route out to 80km with more hills :)

Loved it today.

Just running in the rain

Tonight since I didn't go to Momentum, I decided to go for a run in the rain.
Nothing like that feeling, the rain cools you, helps wash away any stress all you focus on is the stride, your breathing and the rain.

Unless an injury flairs up and you have to walk, which gets you frustrated, so you try to run again and it hurts more, so you walk.....

I'm hoping I've just tweaked it and don't have to start from scratch again with physio and bracing and all that.
Boo!

The run itself was good and I enjoyed it, but as soon as the injury tweaked.... my frustration got very high - I wanted to spar with someone right then and there or more to the point just slug it out.

Maybe I can work some way to capture that aggression and anger for my sparring.

Yep, that's me in the corner throwing up.

So tonight's session was run by Nathan as Val was away - it was epic.
Started with bag work, then a 10 exercise x 30 rep set, finally 200 v-situps.

Intense is probably an understatement, I felt like I was going to puke before the end but tried as hard as I could to finish (I got through everything but the V-Situps, when I couldn't do them I did normal crunches) - it was awesome.

End of the session I did end up puking and feeling light headed, very dizzy, tried to replace fluids and relax but all the fluid did was make me feel worse :\

Started the second session and within a few minutes of movement - I was puking again.
Time to bail out.

Unfortunate it looked like a wild session - I really wanted to be involved - but no real point if you're puking and ready to pass out.

:(

Ah well next session maybe tomorrow for Thai or I'll go cycling instead, otherwise I'm not back until saturday.
Either way am going to give it my all.

Side note: not sure if it was the heat, the fasting or the preworkout supplement that caused me to feel sick, might need to investigate a bit further.

Move your head to the beat or get your face punched to it

Move your head.
Move your head.
Head outside the hands, MOVE YOUR HEAD, HANDS UP, RIGHT HAND UP!

That's what I can hear still from tonight, but what an epic session - I have never felt that close to puking before, I was at the limit, coughing, spluttering and feeling like it was about to be the end of me.

I had pain, I got hit, I tried to focus and not cower away, to keep on moving and push forward.
I really need to work on my aggression, I go to soft and don't throw to connect.
Not sure what that's all about, shit I don't like getting hit, so what better way to prevent that?

MOVE AND HIT THEM FIRST!

I get so frustrated with myself sometimes when I get tagged all the time, particularly when I do something dumb like duck my head and get tagged across the back or open my guard and get my nose smashed.

(Made my eyes water and expected a blood nose tonight but nothing)

It's hard to maintain that focus, but when I'm there all I can see and hear is what I need to do.
More practice, more power, more conditioning and I'll get there.

I thought tonight was going to be good and damn - I was right.
I'm spent now.
I gave everything I had - I tried to push on even when I wanted to puke, but the coach called time and let me rest. (Thanks Val - I probably needed it)

Sometimes I feel like I give in to easy, that I should have sucked it up and pushed through, but I'm honestly not sure if I could have gone another 10 - 15 minutes tonight :|

I guess you don't know unless you push to that point and then go a little further.
All I know is that I tried not to limit myself tonight and just go in do whatever I was asked to do.

Next session - I'll give the same 100% and see if I can push myself further than tonight.
That's what it really all comes down to - pushing your limits, boundaries and fears aside and reaching beyond where your mind says "Stop".

The body can usually take it and more, it's the mind that gives out first.
Toughen the body through training, toughen the mind by believing and accepting that you can probably still squeeze more out of yourself, no matter how tired, beaten up, sore, or ready to give up you are.

Calm before the storm

Sitting on the bus, on the way to work and all I can think about is what training will be tonight.

What things I need to work on, how I can improve. I wish I could skip through the day, straight to training.

The coaches saturday gave me things to improve and mental triggers to bring out the anger, looking forward to unleashing tonight.

Bring the punches, kicks and grapples on.

Fight Training: Conditioning

Loved the session today, sparring, conditioning, running what more could you ask for early on a Saturday morning?

Pushed harder even with the annoying niggly injury, but that's what you're supposed to do.
Push through, work with heart and most of all just keep going.

Have to say the cut kicks felt good for a little while, then got a bit niggly but push through!
The coaches have given me stuff to work on that I think is important to my goals, so need to push and work hard.

Really need to own the training and make the most of this - to push myself as hard as I possibly can.
I want to excel and I want to win.

When my first fight comes up - I want to know that I have trained harder, I am stronger, faster and have better endurance than my opponent.

I want to WIN.

Today was great, now back to the rest of the day.

Training and the mental reset button

Last nights training was fantastic, a little limited near the end for me because of pain, but otherwise fantastic.

started with a mini circuit tailored to each of the fight team members needs.

Mine was kettlebell press, jab / cross on the heavy bag the round kicks.

15,30,15 x 5 sets.
It might not sound a lot but try giving that session 100% and pushing for speed and power.

We then moved outside for sprints, 20m sprint jog backwards, repeat. This was only a five minute session but sprinting with others...let's just say I don't like to lose.

Then it was time for sparring, I got hit a lot but know what I need to do to improve, near the end I needed to sit out, my injury flared up causing a fair amount of pain.

Back to the physio today.

On the mental state I'm still struggling with it, but just trying to focus and push myself to break my mental barriers.

I feel motivated now but I'm sure the negativity will probably creep back in.

Here's hopping I can shake it off if it does come back.

Weight wise I've set a new goal 70kg by xmas, so I can get a rib tattoo and be closer to my ideal fight weight.

The goal will be a push - approx 12kg in a short time, but I do like a challenge.

Bitching out

I don't know what gets into my head some days.
I have an injury, I can work around it but I opted for the easy way out tonight.
I've done that to much, sometimes legit reasons other times, I have found an excuse or let my mental apathy get the better of me.

I don't know why or what goes through my head, just that it does and it is 100% my biggest stumbling block.
I don't have the best skills in the world, skills can be worked on, injuries happen, that's the nature of the game.

Getting your head right and giving 100% is the hardest thing.
I mean how can I give 100% if I am scared that I am going to get hurt and need time off of work?
This goes through my head before we start, before I even get to the gym, am I going to get injured and in trouble with work?

I want to be a fighter, I want to fight in the ring, but I am my own worst enemy I defeat myself before I start.
I think I need to read up and talk about it with someone - to try and make a change so that I can actually develop the skills I desire.

Man up or bitch out that is the real question.

Is it even a question really?

The rest week

Well I've had a week off, not by choice but through injury. I'm back to it tonight, have to say I'm nervous, but not really sure why.

The injury is still a little niggly and will be braced - that alone makes me a little hesitant.

I don't want to make it worse, but I hate missing training. I have already missed to many sessions.

Plan is to play it by ear and see how it goes - will probably be fine, but better to think it's going to get smashed?

Through the week off, I only trained once and it was very light defensive work.

Nothing like telling your brothers to punch and you'll defend anyone would have thought they'd been waiting for the day of free shots.

Regardless, the injury held up through that even if it was about 40% of normal training.

can only wait and see I guess.

The great test of heart.

It hurts, keep going.
Push through the pain or work around it.
Find the extra: the extra motivation, the extra desire, the extra intention, the extra energy and keep moving forward.

If you get knocked down, get up.
If you get knocked down again, get up.
A third time, get up.

Don't give up, work a different strategy and follow the path.

I've realised that if you want anything in life, not only fitness, you need to push for it and work hard. Even when you feel fatigued or like quitting or you're injured.

You have to push to achieve and take from life the opportunities you seek.

Otherwise you procrastinate, stagnate and then in a blink the opportunities are gone, the ability and drive will lapse, leaving you with only regret.

Frustration

So last sunday was the City to Bay - I ran, didn't do as well as I wanted.
Afterwards discovered a fair amount of pain in my knee and calf.

I hoped it would pass - the calf pain did.
My knee, not so much.

Thought it was feeling ok today so went for a run, I didn't even get 1km in before I was hobbling around.

Fail.
Fight training tomorrow and I'm going to suck it up and push hard through the pain.
Will have to rest from running and probably cycling as well which is a pain in the arse but there isn't much else I can do :(

Fail.
Fail.
Fail.

Another post sans title.

Tonight I did kick boxing beginners and thai boxing.
Both classes where great - enjoyed them a lot.

Enjoyed pushing myself though kicks to the thai pads had a lot of fail.
Little bit sore but all good, it will pass.

The first session was good - light but good, second session (Thai) was fantastic I really enjoyed that.
Left four count, right four count, left to left four count, right to right four count, random moving kick combos.

Can really feel it stepping up.
LOVED IT!

I still have the issues in my head from yesterday - haven't got them sorted yet.
I think one other thing that is still messing with me is "WHY?" Why do I want to fight so badly?

I don't really know the answer so that's another thing to work on.

Always a lot to work on....
Another thing today the fight team ran a photoshoot for our 'promo' shots and marketing material, it was good a little uncomfortable but nothing that I couldn't handle.

I hope that I can do another one later on once I lose some more weight and stop being an overweight pale geeky guy.

Anyway that's all for now.
Later.

The unnamed post

I'm currently sitting on a bus, commuting to work and trying to figure out what I want to say.

Sunday was the city to bay and I set an ok time (1:20:44) without specifically training for it.
Running occasionally no more than 7km at a time and just doing my martial arts training.

I feel a little 'meh' about it, it impacted my martial arts training which I feel I'm getting left behind in.

I have so many goals and aims, I sometimes push myself one way only to change direction.
Not sure that's a good thing.

Perhaps I need to reevaluate everything, take stock of where I am at and make a clear cut achievable goal?

I'm still pushing to get my weight down and build the body I want, but there is much more than that.

I want to fight, I don't know why - I know I'm not that good at sparring and can't seem to relax into it.

That said - I'm tired of my body being sore, but maybe I'm not taking enough recovery.
Perhaps I just demand to much of myself and am harsh when I don't reach my goal, which is always a stretch target.

I want to run a marathon, ride the tdu challenge (138km), complete a triathlon, get lean and muscular but above all else I think I just want to be good at something other than just nerd stuff.

(Ninja Edit - I'm not on the bus - I am actually at work)

I really need to focus my thoughts and energy to achieve that.

My head is all over the place with where I'm at fitness wise - I really don't know what it is.
Not even sure what I really want any more :(

How the hell do you get around this mental state of 'MEH'?

Resting. Do not want.

Between my work schedule and pushing my body and mind hard - I feel flat. I need to rest but don't want to.

I know a few days off aren't going to set me back to square one, but I still fear slipping and wasting the hard work so far.

I need to rethink my strategy and work a better way to reach the goal.

Blood on the dance floor.....

Tonight the training was intense - I gave it my all - for my troubles I got a bloodied nose (twice), an eye that will probably be black tomorrow, some light bruising on the legs and a bit of pain around my front teeth.

The pain will pass, the blood will clot, the bruises will yellow and fade.

Tomorrow is another day, another experience, a whole lot more learning.

The session tonight covered some cardio, a LOT of sparring, some core work.

Sparring wise - straight boxing - I get tagged a lot and keep dropping my hands, but I tried to listen to what the coaches where saying, how to move, to keep pushing in and out.

It worked to a degree - I got hit less, but still got frustrated with myself.

Then it was onto kick boxing (sparring) - my first time doing that tonight - it adds a whole new degree of complexity to the mix, something I wasn't sure I was ready for - but you don't know till you dive in, you'll either succeed or fail and I plan to succeed.

So dive in - what's the worst that could happen?

Well tonight I got a bloodied nose and a punch to the mouth that left my teeth sore - need a better mouth guard - other than that it was a fantastic eye opening experience for me.

After the session the coaches both praised me on me efforts, intensity and improvement which is good to hear - helps to keep pushing.

On another note - tomorrow is D day for the 75kg challenge, I already know I haven't made it quite there, but I'm happy with where I have got to, not content because with contentment comes complacency, with complacency comes laziness, when you get lazy you go backwards.

That's not my way, go forwards keep pushing.

Change the target date and roll with it.

End game is still the same - body recomposition while learning how to be a fighter or maybe it's the other way around - learn how to be a fighter and change my body in the process.

Either way I don't mind that I won't reach this short term goal - I know I'll reach the long term one.

Anyway I think that's enough rambling tonight, time to shower, stretch out, chill out, reflect and have a milo :)

Running with the mouth guard in...

This morning was a sweatsuit run again, this time with mouthguard in.

Have to say I'm not a fan of running with it in - restricts the breathing quite a bit - but I guess if you can train with all the adversity in the world - then when the time comes for real it doesn't feel like it's an effort.

So far the running has been average - I push myself hard but the sweatsuit kicks my ass everytime.

I know it works but god damn it's hard.....

Hopefully still on track for the weigh in on the 1st September - but I'm not expecting to see the win.

I've hit another weight plateau and can't quite seem to break it - I guess the only way to do it is tighten the nutrition belt even more, push myself harder and work like every single day is my last on earth.

I've found a couple of songs that really motivate me on my run as well these are:

Brotha Wolf - Imperial March (Dubstep)

Tool - Forty six and two

Avenged sevenfold - Natural born killer

These three songs energise me each and every time I hear them - make me put in that little bit more even if I feel I'm spent.

I think that's about all for now... time to get sorted for the day.

Fight training

Today's session was hard.

Hard and intense - not as full on as other sessions with sparring, but today was different.

Different for me more than the others.

I went with a different mindset, instead of being nervous about being rubbish, worse than others or that I was going to hurt - I just went, prepared for whatever the coaches would give us.

No matter what it was I was ready - and ready to give it my all.

Made a huge difference to my training, instead of a degree of nerves and trepidation - I just wanted to get it going and get it done.

After the session we talked about the mental switch and what it takes to be a fighter - I understand 100%. It's the switch I had to toggle in my own head and finally have it sorted.

It's about zoning out all the other bullshit in your life, work, family, friends, none of it matters when you're training. You just have to push as hard as your body and mind will let you.

Listen to the coaches, do what your told and push until you feel you can't push anymore - then suck it up, find that last 10% and give it everything.

Lay it all on the line because if you don't you're not getting everything out of it, you're holding yourself back.

So today that's what I was ready to do - work till I puked, then keep working, push till I had nothing left then find that extra.

It was an incredible session for me.

Really looking forward to taking this attitude to next week and all future training sessions.

A taunting from the scales of doom.

This morning I weighed in on the 'official' scales, disappointing result as I was expecting to be under 80kg - I've been pushing harder than I thought I could, dropped the body fat significantly but nope still a reading above 80kg.

The unofficial scales have me at 78 / 79kg in same clothes.

Guess that means I need to push even harder, tighten the diet and restrict the calories even more so I can get as close as possible to the goal weight.

Expectation at this stage is that I won't make it, but my mindset isn't going to change.

I am going to push like a MADMAN to reach the target the closer I get the happier I will be.

I can't complain either - I've dropped from 95kg to 81.6kg (Official weigh in scale) in a 6 month period - but in reality I've only been training hard and correctly for the last 3.

In other news I ran at 12% incline at 13.5kph today - that's FUCKING KILLER! (Sorry for the bad language) it smashed me something fierce.

Anyway time to get sorted for work and back to what I'm supposed to be doing.

Kicking ass and taking names.

Todays session was kick boxing and thai - I tried to push as hard as possible. Felt really good tonight, really really good.

Almost at the end of my challenge time and I think I'm on track, feel confident that I'm going to make the weight.

tomorrow is weigh in day and I expect to see <80kg closer to 75kg the better :)

Thai was good tonight, intense but not as full on as fight training. Lots of punch combos.

Really feel that I've passed the mental stumbling block and can push push push!

Fight team training

Tonight was intense - really intense, lots of core work in the first class then a full hour of sparring and finish with a bit more core.

Was good I love it when it's intense, tonight almost made me puke - but I hung in and pushed through.

My sparring was better - but still a long way off - refocussing myself last night and this morning really helped a lot as well.

Nothing like identifying the problem and working on ways to sort it.

Had an unofficial weigh in tonight and hit 78kg again on the analogue scales - so expect the digital ones on friday to read a little higher :\ I'm going all out to hit the 75kg mark and not 100% if I'll get there.

Side note I found how I'd like to look today - everyone should look up Benson Henderson (UFC Fighter) he's the same height as me and the weight I would like to get to, only thing Ben is lacking is the guns - I don't want small arms but don't want monsters either.

Looking forward to smashing myself over the next few days till 1st September and see just how close I can get.

I think that's all - till tomorrow.

Mindset

After some reflection last night from my last post, I've realised what I need to do.

Instead of holding back and accepting that I am not as fit or as good as the other team members, I need to train like every session is the last before I fight.

I need to embrace the moment and do the things I know I can.

The self doubt is something I need to put to bed 100% and accept that to get what I want I need to work harder, push myself passed my mental and physical limitations.

I need to keep going when others stop and not be the first to bitch out - just because it hurts or my mind loses focus.

I know what I want, I have the tools and knowledge to make it happen, I have the heart and dedication - it's time to silence my mental critics and work hard to make it all possible.

I need to stop making excuses and finding ways out of things - real or not I need to learn to train around them (Sick, Injury etc) and make sure I push myself as hard as I possibly can - otherwise I will not improve.

There is one more thing I need to remember: I will get hit, it might hurt but it WILL NOT KILL ME!

Going to finish this post with a quote because it is not only apt but very true.

" The fight is won or lost far away from witnesses -behind the lines, in the gym and out there on the road, long before I dance under those lights."

Muhammad Ali

Mind games.

In the last week my mind has really let me down at fight training.
It's something I want so badly - I'm prepared to sacrifice to make it happen, but when I get there something doesn't twig and I'm full of self doubt.

It's not normal for me to feel like this with anything, I normally dive in and get things done so I don't know why it's affecting me the way it is.

Tonight was fairly disappointing - I ended up bailing on Muay Thai because I felt sick.
I puked in the earlier class, but swallowed it - no idea why I couldn't do the same for Thai.

I'm going to conquer my mind over the next week and get in the right head space to make the most of my training, my fitness and my nutrition plan.

If anyone has tips on the mental game feel free to leave a comment :S

Fasting day 2 + sweatsuit

Well as promised I'm updating after a workout today - there's another two to come so will hopefully manage one more blog post today.

Firstly todays workout was another 5.6km run done in the sweatsuit, done on day two of a 48hr fast.

The first run wasn't to bad - I felt ok (probably due to the n02 ripcuts) the second run I struggled so much with energy and muscle fatigue.
Took me longer than planned and I ended up having to walk quite a lot - no sprints today though - I just couldn't manage them.

Secondly the challenge (1st September - 75kg) is almost up and according to my last weigh in I have 7.5kg to lose in 10 days. I'm planning on smashing it out.
I last weighed in 3 weeks ago and my current routine is pretty full on including ultra lean nutrition.

As you can see from the below it's a fair epic amount of work - but it will be worth it
My expectation is that I will be able to shed nearly 10kg in 10 days (1 kg a day) based on current experience.

Every day has approx 2.5 - 3.5 hours of exercise a day - most of it is high energy cardio and conditioning (note there are no weights included at this stage - I will get back to the weights after 1st September).

Hopefully my body can withstand the onslaught and hold out till the 1st.

Anyway see below for the next two weeks plan:

---

Week 21 – 27 August:
Sunday: Fast (No food, only water, 1 protein shake post workout) = 5.6km run in ‘sweat suit’
Monday: Fast (No food, only water, 1 protein shake post workout) = 5km run in ‘sweat suit’ + kick boxing + fight training
Monday night after training: Break the fast – steamed vegetables and grilled chicken.
Tuesday: Morning Tabata workout + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: Circuit + Thai dinner: Steamed veg and grilled chicken
Wednesday: Morning Tabata workout + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: Hardcore cardio + fight training dinner: steamed veg and steak
Thursday: Morning 5km run + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: Kick boxing + Thai boxing dinner: steamed veg and chicken
Friday: Morning 7.5km run (treadmill) + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: No exercise dinner: Thai restaurant
Friday: Morning Weigh in – after workout – I will record the details but hide them in the spreadsheet – This is more for my own records than the competition.
Saturday: Morning fight training (Cardio + conditioning) + 1 protein shake, lunch: omelette (3 egg, ham, cheese, tomato, herbs), Afternoon: 50km bike ride (slower pace, higher distance) Dinner: unsure

Week 28 – 31 August
Sunday: Fast (No food, only water, 1 protein shake post workout) = 7km run in ‘sweat suit’ + 1 protein shake, 30km bike ride (Higher pace, lower distance)
Monday: Fast (No food, only water, 1 protein shake post workout) = 5km run in ‘sweat suit’ + kick boxing + fight training
Monday night after training: Break the fast – steamed vegetables and grilled chicken.
Tuesday: Morning Tabata workout + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: Circuit + Thai dinner: Steamed veg
Wednesday: Morning Tabata workout + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: Hardcore cardio + fight training dinner: steamed veg

THURSDAY 1st September: WEIGH IN.

Running in the sweatsuit

Well I've now done two runs in the 'sweat suit' AKA thick tracksuit pants and hoodie, which is awesome for the amount of sweat it helps produce.

Working towards a big loss this week and next before the 1st September weigh in.
The aim was 75kg - I am hoping to be below that and with the way things are going I think that's easily possible.

My last weigh in (2 weeks ago) I was 81kg so losing that last few kilos shouldn't be out of reach.

I also know it's a long time between updates (again) - I just don't have time to update - so I will make time.

Every workout will be a post workout blog entry - will be my new recovery routine.

I've had to take two weeks off until now due to a rib injury at fight training - not training has been mentally taxing - but getting back into it now and giving myself a flogging to make up for it - is helping :)

One last thing - I'm trialing 48 hour fasting for the next few weeks - basically Sunday / Monday no food only water.

Pre workout is N02 Ripcuts and post workout is a plain iso whey protein shake.

Monday night after final training session I break the fast with steamed vegetables and grilled chicken.

The remainder of the week will be the same supplements and two meals a day + 1 protein shake for breakfast.

Breakfast: 1 x protein shake (30gram protein + 300ml skim milk)
Lunch: 95g tuna + green leafy veg salad
Dinner: lean meat and veg

Upping the ante now and really aiming to smash my body to achieve my goals.

Lack of updates

Well it's been a little while since I updated my blog.
Really slacking off on that front - I just don't have time :\

I've pretty much stopped weight training for the time being and am focusing on my martial arts.

I am now a BJJ white belt, training in MMA, Kick boxing and Muay Thai - also doing full contact sparring.

Last night was my first attempt at Sparring and I have to say it felt good, but also sucked to get hit so often, really need to keep my hands up and move the head more.

Still - was a great introduction :)
Weight wise I am down to 80kg on analog scales and around the 82 - 83kg mark on digital.

Body fat has dropped an epic amount which is good.
As of now my training routine is:

Monday:
Kick boxing beginners (45 minutes)
Fight training (Full contact) 1 hr

Tuesday:
Circuit (45 minutes)
Thai boxing (1 hr)

Wednesday:
MMA Beginners (45 minutes)
Fight training (1 hour) or Kick boxing Intermediate (1 hour)

Thursday:
Kick boxing beginners (45 minutes)
Thai boxing intermediate (1 hour)

Friday:
3.5 - 5km AM treadmill run (before work)
Circuit (45 minutes)

Saturday:
5km outdoors run or 45km bike ride

Sunday:
Rest

All in all it's pretty full on almost two hours of training a day all of which are 1000+ calories.

I'd say it's going pretty well :)

The triple threat + knees of fury 33

After a few days away from blogging my progress - I really need to update.

So Thursday:
Kick boxing then muay thai - probably the most intense session I've done for a while.
Massive I felt like puking afterwards not kidding in the slightest.

was 2 hours of full on intensity.
I loved every minute of it.

I didn't wear the HRM but I'd put a conservative estimate on number of calories around 1500.

Friday morning was treadmill work, covered 4km at a light pace - was mostly just a light run / recovery session followed by a weigh in.

Burnt 350 calories in 27 minutes which is not bad for a light session.

(We'll get to that in a minute)

This morning I went for a 1:40 bike ride covering 30.5 km lots of rolling hills and a ridiculously steep section - I was leaning all my weight over the back wheel, using the rear brakes and the bike still seemed to want to lean forward over the front wheel.

Was good fun but am spent now - good thing the rest of the day is quiet :)

Today's workout was 1124 calories.
Since starting my 50k calories in 112 days (01/05/2011) challenge I have RECORDED a total of 3275. I say recorded because there has been workouts I haven't worn my HRM for so I won't enter them in manually at a guess.

Now to my good news - the weigh in: 86.8kg down from 95 when I started all of this.
The progress has been slower than I wanted because I wasn't pushing myself hard enough until I signed up at Momentum Technique - Now I'm pushing as hard as I possibly can - but there's always more to give :P

On a non fitness note - I went to knees of fury 33 last night - held at the shores function centre, I have to say for my first ever live muay thai event it went OFF! some fantastic fights - a BRILLIANT knockout (Single cross to the chin, dropped the guy to the deck in a crumpled heap) and some great entertainment.

If you've never been to a live muay thai event I suggest you check it out.
Incredible atmosphere.

With that I'm done, time to go watch the football :)

Kickboxing + Boxing fit with a HRM readout

Last night I did kick boxing (beginners) and boxing fit.
Both seemed a little lighter than usual but still fantastic.

Kick boxing we covered some great combos and even covered the superman punch.

The best combo for me was moving left to right / right to left on the bag:
Rear left round kick, jab, cross, rear right round kick

I really enjoyed that though the cross, hook, cross, uppercut combo was pretty good as well.

Boxing fit was full on as usual but seemed a little less intense than previous maybe it was just the night for it, or perhaps I'm more used to the flogging that comes from it.

Lots of core work last night and some good sparring with partners also some good stuff on the bag, but always over to quickly.

The 1 hr 45 minute session was 921 calories which is not bad, considering my goal for the remaining days in the 'challenge' is 420ish...it's not bad.

Anyway I think that's all for today so just will leave a photo of the HRM results to finish up on :)

Mothers day classic and week in review

So yesterday I completed the 4.5km mothers day classic run.
I did it in 28 minute 11 seconds and was averaging around 6 minutes a km.

Certainly not quick, but not slow either.
Unfortunately for me the early morning cold affected my asthma which sucks.
It really is a pain in the ass to try and run when you can't breathe.

Either way I finished it with as minimal walking as possible - if my asthma hadn't played up I would have finished running.

Nothing more I can do, except push harder for next time.

This week has seen quite a lot of training which is good and I'm certainly on target for the results that I am after.

Monday: Kickboxing + boxing fit (knackered after that)
Tuesday: 5km run in the work gym
Wednesday: MMA then MMA Private session - not huge on the calorie burns but a good workout
Thursday: Kickboxing
Friday: REST
Saturday: REST
Sunday: 4.5km run

So all in all quite a busy week.
I've also started training my fiancée on saturday mornings for a boxing / cardio session.

She surprised me with her fitness and desire to push through whatever I threw at her.
Looking forward to keeping that up.

Really need to study I think and get my PT certs, then I can take people out for real.
I enjoy it a LOT but I know it won't pay the bills so that's an unfortunate side affect.

Anyway bit of a random musing...
I'm off to wait out the rest of the work day until I can get to training tonight kickboxing then Boxing fit.
I will be beyond stuffed afterwards, but I love it.

Kickboxing + Boxing fit

Last night I did kick boxing and boxing fit, have to say it was pretty intense.
Kick boxing serves as a good warm up (it's only the beginners class at the moment) and boxing fit is an extreme cardio session.

Certainly served the purpose of leaving me breathless, dripping in sweat and barely able to stand up :)

Heavy concentration last night on core strength which is always good, but also always leaves my abs cained.

Today I was planning on going for a run in the AM and then doing circuit tonight but I woke up late and didn't manage the run, so I am just running this evening.

Over the weekend there is a run on - the mothers day classic - which I will be entering (7.5km) so hopefully I can train a nice steady 5km tonight and push it on the weekend :)

Have just worked my new 'gym playlist' so hopefully that can push me along and help the motivation.

I think that about covers it for now... oh for anyone who's interested - this is the gym playlist for this week:

Weekend bike ride

Decided yesterday that I would do a bike ride today, didn't plan a route out last night so just winged it this morning with a planned 25km ride.

Unfortunately my workout yesterday left my legs cained today so my planned ride was shortened a little, was still 18km and 645 calories.

I'm trying to mix it up with my training to really keep hammering my body, my goal is to be 75kg and lean (sub 12% bodyfat) by 1st September. I'm not so much concerned with the actual weight change - I am more interested in the bodyfat.

If I end up at 80kg and 11% bodyfat I'm going to be a happy camper :)

My training schedule at present is:

Monday: Kick boxing (45 minutes), Boxing fit (45 minutes)
Tuesday: Weights
Wednesday: MMA
Thursday: Kick boxing, Muay Thai
Friday: Circuit
Saturday: Cycling (20 - 50km)
Sunday: Pilates

Overall it's a very busy schedule with not a lot of room for rest - but pilates is pretty much a rest day.

Anyway I think that's enough from me.
Next post tomorrow :)

Long time, no post = my fail.

Well the title is a bit misleading.
I haven't posted for a while - I just haven't thought about it.
Doesn't mean I gave up the whole fitness thing, I'm still working my ass off to achieve my goals.

Even more so now that I have turned thirty, on my birthday I realised I've had a goal for nearing 15 years now and never achieved it, motivation plus you might say.

Well so far since that date I've been pushing myself harder and harder doing various different classes / exercise routines to try and find what works.

Now after 2 months of doing MMA / Kickboxing and Muay Thai I've found something that works very very well for me.

I'm still running and cycling, but they are for secondary goals to my main goal of a lean physique with a visible six pack.

In the last 8 weeks I have dropped from 91kg to 88kg (not a huge weight drop) but also dropped my body fat percentage from 25 - 26% down to 19.2% so am incredible happy and proud of that achievement.

Still going strong with it all and I plan to reach my goal by September 1st (if not before), will try and post more on here - not necessarily for anyone else but more for myself so that when the goal is achieved I can reflect.

Cheers for reading again and look forward to posting more.

Stretching for running / shin splints

This is just a blog post for some friends of friends:
(It's easier than trying to post all over facebook)

When I first started running / walking distances I suffered badly from shin splints and worked these stretches into my after run routine and now rarely suffer shin splints – when I do it is usually due to lack of stretching and is now very minor, compared to when I first started it would be that bad that I couldn’t walk after a run.

If the shin splints / muscle pain are really intense you may need to take time off from your exercise routine and follow the ‘RICE’ principal.

REST. ICE. COMPRESSION. ELEVATION.

This can reduce pain, inflammation, muscle spasms, swelling…etc etc.. in short it helps you get back to exercising quicker.

A good article on RICE is here: http://www.topendsports.com/medicine/rice.htm

Make sure when you stretch, that you don’t over extend – you should be able to feel the stretch and then go a little deeper, but it should not ever make you feel pain.
Hold each stretch for 10 – 20 seconds then slowly release.

1. Shin stretch

2. Seated glute stretch

3. Hamstring stretch

4. Groin stretch

5. Anterior compartment shin stretch
6. Half kneeling, half squatting

7. Wall calf stretch

8. Wall ‘gastrocnemius-soleus’ stretch

9. Lunge (hip flexor stretch)

10. Quadricep stretch

11. Downward dog to upward dog


You might wonder why there are stretches for more than just the shins:

A common cause of shin splints is tight hamstrings / calf muscles – as these muscles tighten the shin muscles are pulled tight as well it’s usually a chain reaction, the tighter the rest of the legs the worse the pain feels from the shin splints.
The above stretches work the major muscle groups in the legs (downward / upward dog also stretches the lower back) and help to reduce tightness that can lead to shin splints.

There is also a variant of the ‘Anterior compartment shin stretch’ that can be done in an office chair




Basically you aim to bring the toes back in line with the knee, pointing them downward to the floor.

In the picture above the person stretching should keep their knee / hip in line with the body rather than drawing it out wide.
You should feel this stretch in the lower portion of the shin and up the back of the calf.

I find it works best if you hook your toes behind the legs of the chair, to increase the stretch lean your upper body backwards.

I also include this stretch as well for calf / shin:
http://www.youtube.com/watch?v=E26G1aGbg7s

I do this against a wall / door frame and increase the stretch by pulling my body forward keeping the body straight and heel on the floor.

One other stretch is a heel drop these work in combo with stretch above and should be included.
http://www.youtube.com/watch?v=RmfSJmXLpo4

Just a small note: if the shin splints don’t seem to go away with stretching and rest you may need to see a doctor as it may actually be something like a stress fracture in the shin bone or compartment syndrome. It is more common for shin splints to be muscle related though.