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  1. #626
    Thailand Expat AntRobertson's Avatar
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    555

    Well it's not too shabby. I do 2km every other day at anywhere between 8:50 and 11:00 depending on if I can be arsed, have the kids with me etc.

    Mind you that's wearing non-speed rated flip-flops.

  2. #627
    a cookin' an' a bookin' Luigi's Avatar
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    Quote Originally Posted by Luigi View Post
    So with exactly 10 weekdays left in the month, might as well focus on an average of 5km per weekday, and hit 100km in less than 20 hrs, for the month.
    Done and done.

    With one day spare.




    Can have a break day now tomorrow.


    Ya fancy a day of drinking beer and eating pies down along Suk, Dill?


    I'll bring the smelling salts in case ya get knocked out again.

  3. #628
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    I’m so glad the thread title says “today” because I did nothing yesterday.

    Today was an 800 m swim. Might cycle later.

    Open gym gym membership tomorrow ..... oops

  4. #629
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    Done fvck all yesterday,today and will do naff all tomorrow!

    However, after that i shall be walking a half marathon every day and spending 45 mins in the gym each day working on my upper body.


  5. #630
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    I am back on the exercise bus again.

    3 sets 50 jumping jacks
    3 sets 25 free standing push ups
    2 sets 50 sit ups
    Then a quick 10KM bike ride
    + Various yard work everyday. The other day mowing property with push mower, I tracked it on app, 13,926 steps.

    Easing back into this. Along with this is diet changes as well. Smaller portions, No snacks at night watching the tube before bed. Drinking once a week (That one is painful as I like my cocktail afternoon)

  6. #631
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    Neverna's Avatar
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    What are "free standing push ups", JPPR?

  7. #632
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    Quote Originally Posted by Neverna View Post
    What are "free standing push ups", JPPR?
    This name was picked up as they are simple natural push ups. No special gizmos. Basic Military Push ups. Sorry for confusion.

  8. #633
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    Thanks for clearing it up, JPPR. When I googled free standing push ups, the results I got were mostly of hand-stand push-ups. I didn't know whether to praise you highly or call BS on it.

  9. #634
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    You must have a big garden JP, kudos for using a push mower.

    Recently acquired one myself, decent cardiovascular exercise.

  10. #635
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    Quote Originally Posted by Neverna View Post
    I didn't know whether to praise you highly or call BS on it.
    Yeah man, I would have called BS. In the states when I was at the gym there were a few guys that called them "free standing" meaning no frilly supports or gizmos. Just a good old Military style push up.


    Quote Originally Posted by Chittychangchang View Post
    You must have a big garden JP, kudos for using a push mower.

    Recently acquired one myself, decent cardiovascular exercise.
    YES I do. I have about 2+ rai and virtually the entire property (Short of the house footprint) is covered with grass. It takes me about 3.5 hours to mow it all with my gas powered push motor and its a work out. I actually enjoy doing it. The best part of the work out is the pushing the mower under fruit trees and pulling it back. I really work up a sweat. The big plus is being outside. I do this about once a week now with rainy season and sun.

  11. #636
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    Standing push up is done in a hand stand position Free standing means ur not using a wall for support.

  12. #637
    a cookin' an' a bookin' Luigi's Avatar
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    Might skip those today.

  13. #638
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    Good One today

    Push ups, Sit ups, Jumping jacks as regular. I added some Plank Yoga positions then a 10km bike ride then returned and finished with 3 sets (15ea) of 25lb curls and 3 sets (15 ea) 100lb Free bar bench press.

    No cocktails since Friday.

  14. #639
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    Yesterday Morning: Got up turned on TV
    Yesterday lunchtime: Changed channel.
    Yesterday evening: Turned off TV.
    Today so far: Walked to the front (20M) and opened tap. Made cup of tea. Ate croissant. lifted cup and drank tea. Sat down and rested from the exertion.

  15. #640
    Thailand Expat AntRobertson's Avatar
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    Quote Originally Posted by Hugh Cow View Post
    Yesterday Morning: Got up turned on TV
    Yesterday lunchtime: Changed channel.
    Yesterday evening: Turned off TV.
    Today so far: Walked to the front (20M) and opened tap. Made cup of tea. Ate croissant. lifted cup and drank tea. Sat down and rested from the exertion.
    You want to be careful mate, you'll do yourself a mischief with that sort of excessive exercise!

    Pull day for me:

    EXERCISES SETS
    DEADLIFT 4
    PULL/CHIN UPS 4
    BARBELL CURLS 4
    SHRUGS 3
    B.BELL ROWS 3
    D.BELL CURLS 4
    DB ROWS 4

  16. #641
    a cookin' an' a bookin' Luigi's Avatar
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    Easy does it. T'was a bit toasty.

    Will do some upperbody stuff and maybe have a root in the gym after lunch.

  17. #642
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    Quote Originally Posted by Luigi View Post
    maybe have a root in the gym
    WTF. You gonna sneak up on some dude when he is bending over.....555

  18. #643
    a cookin' an' a bookin' Luigi's Avatar
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    It's a home gym, so only if he's sneaked in and put on one of the main mrs' dresses.

  19. #644
    Thailand Expat AntRobertson's Avatar
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    Rooting in the gym?

    Sounds like a waste of energy to me!

  20. #645
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    Quote Originally Posted by AntRobertson View Post
    Rooting in the gym?

    Sounds like a waste of energy to me!
    Well if rooting using Yoga positions it could be a win win....

  21. #646
    a cookin' an' a bookin' Luigi's Avatar
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    After about 2 months, have started moving up from fast walking to jogging.

    Kinda underestimated at the start just how big the step up between them is in terms of cardio and core leg strength.


    Jog a bit, walk a bit, jog a bit, walk a bit.

    Staying up until 4am to watch England barely beat mediocre opposition, then do it when it's 17,000 degrees in the shade didn't help.



    And a few personal bests.



    Get in there!




  22. #647
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    Today was base work out as always

    Bike ride 10.4kms plus bench pres and lat pull downs on my machine

    I also mowed 2/3rds of property and covered 12,739 steps and sweat like a stuffed pig
    Last week lost 4.1lbs. Again not doing this for weight loss. I am 4ft 5" and 190 lbs so I am a plump little butterball bastad like LuLu

    Weigh in is on Monday and with that comes an increase in my work out schedule.

  23. #648
    Utopian Expat
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    Quote Originally Posted by AntRobertson View Post
    You want to be careful mate, you'll do yourself a mischief with that sort of excessive exercise!

    Pull day for me:

    EXERCISES SETS
    DEADLIFT 4
    PULL/CHIN UPS 4
    BARBELL CURLS 4
    SHRUGS 3
    B.BELL ROWS 3
    D.BELL CURLS 4
    DB ROWS 4
    How many reps and what kg?

    I need to start logging more

  24. #649
    a cookin' an' a bookin' Luigi's Avatar
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    Slowly but surely.



    Best 5km. Sweet.



    Time to maybe move on from daily BLT's.

  25. #650
    Thailand Expat AntRobertson's Avatar
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    Quote Originally Posted by Chittychangchang
    How many reps and what kg?
    That's actually a little difficult to answer!

    Really depends on the day and how I'm feeling though I usually work on a 6 - 12 rep range and have a starting weight in mind e.g.

    DEADLIFT 4 6 130kg
    PULL/CHIN UPS 4 Max
    BARBELL CURLS 4 6 - 8 40
    SHRUGS(wide grip) 3 20 80
    B.BELL ROWS 3 10 90
    D.BELL CURLS 4 8 - 12 16
    DB ROWS 4 8 - 12 23

    I'm still working through my shoulder/neck nerve issues though so building back into it slowly.

    Quote Originally Posted by Chittychangchang
    I need to start logging more
    It's definitely key. Don't know what to do unless you know what you've done and how much you've improved.

    I've been at the same for couple months now but will be changing it up from next week - general rule of thumb I use is to add +1.5kg to everything and see how it goes.

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