karpasz

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.

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

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!

Latest weather report about Saturday: +18C/64.5F, +6m/s. Optimal for running.

I eat Lambert's Holistic Pea Protein as a supplement - free from gluten and soy, 100% veqan.

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!

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.

https://vine.co/v/bxUEn7qiWZn

 

me flipping the tire

Awesome!

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.

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.

20 seconds is good, keep pushing for 'dem 60! :]

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)

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.

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).

I'm one of those ex-fatsos, still have some of those clothes left due to I don't like to shop clothes + I like the loose fit (even if it looks trashy).

Nowadays, almost all lower-body clothes are getting too big and upper-body clothes too tight. I simply cut the shirts in the neck, cut off the sleeves.

Sprouts, my personal favorites are canihua, quinoua, mungbeans.

It's simple to make your own sprouts:

http://rawfoodswitch.com/raw-food-equipment-reviews/sprouting-guide-sprout-seeds-bean-sprouts/

I did fail at the eight day (200g pepper crisps and 200g nougat). However, that won't keep me from trying harder, still keep up with the raw food + whole food, eat at defined times etc.

Update: 7th day of raw food (80-90%) and keeps same amount of training. Dropped 2.1kg (4.62lbs), 30-40% liquids/water I guess, beaten some strength goals and keeps pushing. Just come home after a light-run (no aim at pb) of 15km (9.32miles), hit the goal at 1h16m, no problems with recovery.

I actually can see my "abs" after this week without flexing.

Death in June - Cathedral of Tears

http://www.youtube.com/watch?v=sHEE1m-Enpc

Running - to be able to run 1km (0.62miles) below 4m30s will be sufficient to escape.

Having a gun is always handy, not legal here, dunno if it's legal in Down Under.

When I got into fights, I've mostly used san-shou (http://en.wikipedia.org/wiki/Sanshou) with locks and throws.

ROME - Das Unbedingte

I cannot keep shitty foods at home, it's always eaten on the way home from the store (or eaten directly).

Carbonated water helps to break the coke addiction (yay for WasserMaxxs/Soda Streams), that's how I broke the cravings years back, I actually started "drinking" last Spring.

I'm on the right track again - fourth day of 80% raw food (aim @ 90%/day) - no cravings what so ever.

You may have more success if you 'give' yourself power, rather than take it away:

 

ie. rather than saying "I can't eat that" to yourself, say "I don't eat that crap!".

Or when your are tempted by a certain food, just flex your muscles.. that very small act can remind you of your own strength (rather than make you struggle against a weakness). You can even try telling those cookies where to go if that works for you. lol.

 

That's what works for me ... somewhat... but I do go down the other path now and then too so I do know what your are saying. Food is a huge tempter.. it tastes good. I do allow myself a little chocolate near the end of each night.. that helps and is something to look forward to - and maybe keeps me from acting like the fellow in your video link. (lol). But yes I do have to have the will to take a small piece.. not the hole bar.

Yeah, I've tried that approach too - it does work - for 8 days. Then the abstinence kicks in, becomes grumpy, pouts, doesn't co-operate with others. Haha. =P

I like the idea of flexing muscles when the desire to eat shitty foods kicks in - perhaps follow up with 3x10 push-ups just to focus on something else?

I do have goals with my training:

- Run 10km in 38 minutes (current pb: 40m30s-ish, average 44m)

- Run a half-marathon in 88 minutes (current pb: 1h32m, average 1h40m)

- Run 60km, deadline 15/5 (due to weather and lack of ultradistance training, I pushed the date with one month)

- Run 100km this year

- 20 chins in a row 15/4 (can do about 18 at moment)

- 30 chins in a row 30/5

- 100 push-ups in a row 30/4

- Getting rid of excessive fat

I havn't set any goals for weights and stuff at the gym. Dunno really. I really should. And goals for avoiding crappy foods... I always seem to set my mind to "total war"-mode when setting up goals regarding food - then it'll go all Hitler-Downfall on me after eight days. Haha.

I've read several journals here - perhaps it'll work for me. Good idea.