End of Movember

The month of Movember is finally over. I grew a few hairs here and there and hopefully it counts. Here are the last pics, as of tomorrow i'll be back to smooth and handsome, instead of kind of rugged and kinda handsome!
If you haven't made a donation it's not to late. Go to the Movember website enter my name and pledge some dollars! Heres the link https://www.movember.com/au/donate/donate-details.php?action=sponsorlink®o=1985916&country=au

Eat well and train hard

Squat at state titles

Sorry it took so long to post. The other lifts will be up soon. A few problems uploading them on site. 180kg Squat, this will be the warm up at the next meet!

Eat well and train hard

Volume v Intensity

How long does your workout take? Now if you spend 90 minutes on one body part, you may want to think about your intensity. The volume of work may be high, but the higher the volume the lower the intensity. This goes both ways, all out for one set is intense, but is the volume high enough?
Many advocate this HIT training and have had good results, that said anything will work for a little while (10 pie and chips a day diet?), well almost. The body will adapt to any stimulas eventually, so always use some form of progression.

I train fairly briskly at the moment and tend to keep my sets and number of exercises moderately low. This is two fold, 1 I want an intense workout so I use 3 work sets if reps are higher 8+, but more sets and reps when my rep range is low. 2 I can keep my workouts short and spend more time bringing up weaknesses (flexibility etc...)
For weight loss the intensity wants to be high, this doesn't neccessarily mean no rest, you can vary the load, speed of movement or rest. If you sacrifice rest, you potentially sacrifice the load you can lift.
The main point I am trying to put across is, for every positive action with a training program/workout there is always a negative.
What does this mean?

That on your next plan you address the negative points and bring them up, and so it continues! This will reduce the likelihood of injury and increase performance.

Eat well and train hard

Movember update

5 days to go. Now I haven't had anybody tell me that a 15 year old girl on the pill for a couple of months would have more hair than me. Progress? Maybe a little check it out and let me know. Pop onto the movember website and sponsor me please. It's for a good cause and what I lack in results is made up for with effort.

Have fun!

Too many of us get hung up on our end goal and forget to have some fun. Now we still want to train hard and make progress, but that doesn't mean we can't have fun. Fun can be playing a game, competition with training partners, kayaking or climbing. Bottom line is, if it isn't fun we won't keep doing it. Make training more fun by besting a score or taking it outdoors. If an activity is fun or associated with fun, we will do it more often. For some of us the fun is in training itself, this is my case. I haven't always loved it, and I'll change things up before they get stale. Set a goal and go to work, half the fun is the reward of success.
It's also important to take some rest, rest is as important as training. If we train too often without it, we increase our risk of injury, increased cortisol levels(can reduce muscle growth, that's what we train for!) and bring on stress.
Moral of the story all work and no play makes Jack cranky, broken and small! Train hard and smart, rest when your body tells you to and make sure to sleep.

Alan Wong time and info change

On Saturday November the 22nd Alan Wong will be performing a seminar. Allan is 3 times world champion trainer and blitz hall of fame muaythai trainerof the year. The event will be held at Copper Coast sport and leisure, registration at 10 am commences at 11 am. All comers welcome and will be coached through:
Muaythai basics: knees, elbows, boxing and kicking.
Grappling and pad holding.
Now if your thinking that your too pretty to get punched in the face, I feel the same! It will be more of an educational day and some fun. You should get behind the event, all too often people grumble about things not coming to the area, so when they do get behind them and spread the word.
Tickets can be purchased at the venue on the day, or contact Paul Murphy on 0413761779

Eat well and train hard

The big 3

Now I love the big 3. The squat, bench press and the deadlift. These lifts are the 3 used in power lifting competitions and are great for adding lots of muscle. Ladies do not let that put you off. These lifts will bring up the important areas,Your butt, thighs and chest. Important not just for aestethics, but for function too!
Now ideally you would throw in a couple of other big moves, but the 3 should definitely be used regularly in your arsenal.
The big 3 take a lot of flak, especially squats and deadlifts. Squats are bad for knees and back, deadlifts bad for backs. Sitting is bad for your back!, the squat and dead are great for the whole body if performed well, so if your unsure how to do them, find a good teacher!

Soft tissue work

For those who have worked with me, you know how highly I regard soft tissue work. Here is a link to a free ebook from Mike Robertson. A valuable resource from one of the best!

http://www.robertsontrainingsystems.com/Self-Myofascial%20Release,%20Purpose,%20Methods%20and%20Techniques.pdf

If link doesn't appear cut and paste in your browser. You can't stretch out knots, improve tissue quality, improve performance and reduce the risk of injury.

Eat well and train hard

Movember

It is now November and with it comes Movember. A time to raise awareness for mens health especially prostate cancer and depression.It's also a chance to bust out a mo. Last year I indulged and attempted to create a tash, it was about as masculine as Marilyn Monroe! This year I will grow one that would make a pre-pubescent 10 year old proud! Here is a pic, last shave 1/11/08 6pm pic is 6/11/08 6pm
Please comment and make a donation, any inults and it's compusory payment!

Eat well and train hard