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About karpasz
- Birthday 12/06/1985
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Fluoride vs no-fluoride... depends where you live. A lot of veggies are watered with water containing high levels of F and some states/countries add fluoride into their water systems - so, added NaF in toothpaste is unneccesary.
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Currently, this one (Apoteket = State-owned apothecary here in Sweden). Mainly because no store at close distance had my favourite Kingfisher: http://www.apoteket.se/_ApoLayouts/img/produkt/thumbs/206126s.jpg http://kingfishertoothpaste.co.uk/front-page-images/mint-FF.jpg
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Karpasz programme - input needed :]
karpasz replied to karpasz's topic in Online Training Journals & Blogs
44m24s (primary result, probably the final too (perhaps 30s lower)), 10K @ Springtime Helsingborg City-race, 289/3900. My reaction: I won't explain away my result due to wind, placed myself in the 45-50m start group or choke-points on the course. I said I would be content with sub-45, alas I'm not. I could do much better - veefcake! -
Karpasz programme - input needed :]
karpasz replied to karpasz's topic in Online Training Journals & Blogs
Latest weather report about Saturday: +18C/64.5F, +6m/s. Optimal for running. -
sources for protein other than soy, wheat and dairy
karpasz replied to Jyotisha's topic in Health & Nutrition Programs
I eat Lambert's Holistic Pea Protein as a supplement - free from gluten and soy, 100% veqan. -
Karpasz programme - input needed :]
karpasz replied to karpasz's topic in Online Training Journals & Blogs
W3 Thursday: S2-day, did about 90-95% of the work-outs, the gym closes at 8.00pm (and a lot of people at the gym too), missed out on the chins (lateral movement), bicepscurls w cable and shoulderlift w weight plate. Added som extra push-ups to compensate. I also ran 2x4K to/from work earlier that day - didn't use the Garmin, however, I guess the way back was about 15m. It's S3-day today, I skip S3 due to race tomorrow - sub-40 on 10K! -
Karpasz programme - input needed :]
karpasz replied to karpasz's topic in Online Training Journals & Blogs
W3 Wednesday, R1: Hill training (80% forest trail, 10% forest, 10% asphalt) - it went perfect! Besides R1 + 4k walk to work today, I will probably make run on the way home tonight (down to station). Speed intervals perhaps? (100% asphalt) Diet: 2 large bananas before R1, afterwards, 2 bananas, 10 fresh dates, 10 red grapes, 6 small gl.free toasts, 2 tbsp peanutbutter, 2tsp flax seed oil. -
Awesome!
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Karpasz programme - input needed :]
karpasz replied to karpasz's topic in Online Training Journals & Blogs
R3: 7.54km run (4m52s/km), 70% asphalt, 15% gravel/country road, 15% forest trails S1: Too many squatters (people who's not me that uses eq, haha) at the gym, so couldn't do bar exercises. Felt a bit tired in left shoulder, guess I should stretch more. Warm-up: 20m stairmachine (interval, lvl 7/10, min 69 steps/min, max 121 steps/min) + 30 push-ups Chest: Benchpress (w dumbbells), 6 set, 6 rep (12.5kg 2 reps, 17.5kg 2 reps, 20kg 2 reps) Chest: Chestpress (machine), 5 set, 5 rep (30kg 2 reps, 40kg 3 reps, 1 rep 55kg, 1 rep 65kg) Chest: Dumbbell pull-over (lying on bench), 5 set, 6 rep (15kg 1 rep, 17.5kg 2 reps, 20kg 3 reps) Chest: One-arm flyes w cable (standing on knee), 4 set, 6 rep (per side) (30lbs 1 rep, 40lbs 2 rep, 50lbs 3 reps) Chest: Push-ups, 5 set, 10 rep Shoulders: Militarypress, 5 set, 6 rep (20kg db 2 reps, 20kg bar 4 reps) Shoulders: Flyes (standing), 5 set, 6 rep (6kg 3 reps, 8 kg reps) Shoulders: Shoulderpress (machine or bar w broad grip), 4 set, 6 rep (One shoulder at a time: 40kg 1 rep, 55kg 1 rep, 60kg 1 rep, 65kg 2 reps, 75kg 1 rep) Shoulders: Shrugs, 4 set, 6 rep (w bar 20kg 6 rep) Triceps: Dips, 5 set, 8 rep (on stairmachine handles 2 reps (slided down, used bench for other 4) Triceps: Pushdown (cable), 6 set, 6 rep, 20kg 2 reps, 30kg 3 reps, 40 kg 1 rep Triceps: Dumbbell lift w lhs/rhs on bench, 6 set, 6 rep (per side) (20kg 2 reps, 25kg 2 reps, 27.5kg 2 reps) Triceps: Triceps against wall, 5 set, 8 rep Cool-down: 30 push-ups, 20 one-leg lift, 20 two-leg lift, 1 plank) Food: Will step it up with the foods too - eaten to much crappy shit, but oh well. -
Karpasz programme - input needed :]
karpasz replied to karpasz's topic in Online Training Journals & Blogs
First day - starts with "Active rest"; felt a bit sluggish this morning, instead of walking/running 4k to work, I took the bus, walked about 1k (same on the way home). Did about 50 push-ups, 40 one-/two-leg lift, 120 leg rotations (sideways/up-down), 20 jackknives and some more later same evening. Feel bloated. Weighed myself. 83.8kg(!), probably intolerant to soy (already intolerant to gluten)... will get the results from my gp soon. -
Karpasz programme - input needed :]
karpasz replied to karpasz's topic in Online Training Journals & Blogs
I will start with week 3 next Monday. Since I have tonnes to do at Friday and I'm attending a 10K-race on Saturday, it might be some minor changes. I'll try my best to have strength left for following the routine... however, this is my first race 2013 - my goal is to push sub-40 on this one - I'm confident it'll be sub-45, however, if it's crappy weather with strong wind (the course is 100% inner-city, asphalt/gravel, w one challenging uphill), it'll probably be close to 45 minutes. Update on Saturday evening. Veefcake! EDIT: +15C/59F, wind 4m/s, no rain/snow. YAY. -
I've done these exercises for couple of weeks - however, I havn't set any specific days for them until now (except that S is followed in order 1-3), perhaps it'll keep up my motivation to keep pushing. Not really sure if I should write down what I lift at the moment (still kinda low weight compare to others here ^^). The main issue I have w training/diet, is avoiding sh*tty stuff such as chocolate bars and crisps. I eat a lot of fresh veggies, beans, lentils, mushrooms, nuts and seeds - meal planning isn't my strong side, how do you do it? Height: 5.9/176cm Weight: 172/78 Age: 27 Goals for 2013: - 30 chin-ups before end of April - 100 push-ups before end of April - 20 pull-ups before 15th May - 38m on 10K/6.21mi in 2013 - 18m30s on 5K/3.10mi in 2013 - 60K run before 15th May - 100K run Week 1: Monday: S1 Tuesday: R3 Wednesday: Active rest Thursday: S2 Friday: S3 Saturday: R2 (morning) + Bar (evening) Sunday: R3-4 Week 2: Monday: R2 (morning) + S1 (evening) Tuesday: R1 Wednesday: Active rest Thursday: S2 Friday: S3 Saturday: Bicycle 30K (morning + evening) OR R4 Sunday: R3-4 Week 3: Monday: Active rest Tuesday: S1 (morning) + R3 (evening) Wednesday: R1 Thursday: S2 Friday: S3 Saturday: R4 (morning) + R3 (evening) Sunday: R2 Week 4: Monday: S1 Tuesday: Active rest Wednesday: S2 (morning) + R1 (evening) Thursday: R2 Friday: Active rest Saturday: S3 Sunday: Bicycle 30K (morning + evening) OR R3-4 R1 = Warm-up/Run 1: 10m run (light-medium tempo) Hill 1: 2 set, 10 rep uphill fast tempo, slow downhill Run 2: 10m run (light-medium tempo) Hill 2: 2 set, 5 rep uphill fast tempo, slow downhill Run 3: 10m run (medium tempo) Hill 3: 1 set, 5 rep uphill fast tempo, slow downhill Cool-down/Run 4: 5-10m run light tempo R2 = 10m run medium tempo 10 squats, 10 push-ups, 10 jackknife, 1 plank 10m run fast tempo 10 squats, 10 push-ups, 10 jackknife, 1 plank 10m run fast tempo 10 squats, 10 push-ups, 10 jackknife, 1 plank 5m run very fast tempo 5m run light-medium tempo R3 = 5-15K R4 = 15K+ S1 = Warm-up, 20m treadmill (hill)/Stairmachine (interval)/Rowing mach./Bicycle + some chins, pull-ups. Chest: Benchpress (w dumbbells), 6 set, 6 rep Chest: Chestpress (machine), 5 set, 5 rep Chest: Dumbbell pull-over (lying on bench), 5 set, 6 rep Chest: One-arm flyes w cable (standing on knee), 4 set, 6 rep (per side) Chest: Push-ups, 5 set, 10 rep Shoulders: Militarypress, 5 set, 6 rep Shoulders: Flyes (standing), 5 set, 6 rep Shoulders: Shoulderpress (machine or bar w broad grip), 4 set, 6 rep Shoulders: Shrugs, 4 set, 6 rep Triceps: Dips, 5 set, 8 rep Triceps: Pushdown (cable), 6 set, 6 rep Triceps: Dumbbell lift w lhs/rhs on bench, 6 set, 6 rep (per side) Triceps: Triceps against wall, 5 set, 8 rep Cool-down: Chins, pull-ups, push-ups etc. S2 = Warm-up, 20m treadmill (hill/interval)/Stairmachine (interval)/Rowing mach./Bicycle + some chins, pull Back: Deadlift, 6 set, 6 rep Back: Bar rowing, 4 set, 6 rep Back: Sitting One-arm row (cable), 4 set, 6 rep (per side) Back: Pulldown, 6 set, 6 rep Back: Chin-ups, 3 set, 10 rep Shoulders: Flexion, 5 set, 5 rep Shoulders: Flyes (standing), 5 set, 6 rep Shoulders: Shoulderlift w weight plate, 5 set, 5 rep Biceps: Bicepscurls, 8 set, 6 rep Biceps: Hammercurls, 6 set, 6 rep Biceps: Bicepscurls w cable, 6 set, 6 rep Biceps: Chins w lateral movement, 2 set, 10 rep Cool-down: Chins, pull-ups, push-ups etc. S3 = Warm-up, 20m treadmill (hill/interval)/Stairmachine (interval)/Rowing mach./Bicycle + some chins, pull Legs: Legpress, 8 set, 8 rep Legs: Leg extensions, 6 set, 8 rep Legs: Legcurl, 5 set, 8 rep Legs: Romanian deadlift, 4 set, 6 rep Legs: Squats, 8 set, 6 rep Legs: Nordic hamstring (reverse), 4 set, 6 rep Legs: ”Jaeger rest”, 2 set Rear: Two-leg lift, 4 set, 10 rep Rear: One-leg lift, 3 set, 10 rep Rear: Leglift (face facing floor), 3 set, 10 rep Abs: ”Leg rotation/pendles” (up-down), 2 set, 30 rep per leg Abs: ”Leg rotation/pendles” (side-ways), 2 set, 30 rep per leg Abs: Gym ball lift, 2 set, 10 rep Abs: Jackknife, 3 set, 10 rep Abs: Plank, 2 set Cool-down: Chins, pulls, pushs, etc. Bar = Bar-session, Warm-up, 20m Treadmill/Stairmach/Rowing mach./Bicycle Chin-ups, push-ups, dips... whatevs w bar (minimum 30m)
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I like running after dusk - my current pb on 5 and 10km (if I remember correctly) were done late evening/night. Sometimes I run to work (25-30km), start at 3:00-4:30am to be able to get a good recover before going on my shift. A lot of wild animals (deer, boar, elk, grouse) are active during late nights where I live, so it's great to see some animals once and a while , still havn't been chased by boars (have heared them shouting/barking, but they havn't attacked... yet). Since I live on the countryside, which means no street lights, it's important to wear proper nighttime equipment: Reflex vest, extra reflexes on ankles, arms, hands, proper headlights, perhaps cellphone if something happens.
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What do you do after a cheat meal?
karpasz replied to Thepetitevegan's topic in Health & Nutrition Programs
I continue to eat as I've planned - a lot of raw food (to 80-90%/day, remaining 10-20% lentils, beans, soy products etc). What is done is done, can't undo that - just keep going forward. I ate shitty stuff today too (ate 2 days before this one, a hold-up of 8 days) - totally unneccessary calories. I used to overcompensate with the training, eg press harder and faster when running or cycling, however that doesn't give the results - instead it'll more likely to increase the apetite for "quick, carby-sugary foods" (long-distance runners will most likely to agree that candy is heaven after 21+km ;D). If it's running on the schedule, I just take a longer route (or a tougher one) - I do not increase the max speed, since it just start a downward spiral of crap food + overcompensating. If it's strength training - I add some extra chin-/pull and push-ups and/or other body exercises (do not press too hard). I do not add an extra cardio (not even if its HIIT-day) or press more weight than usual (or increase reps/sets).