300 Workout

I gave this a shot today and its a killer! The floor wipers are especially hard! All in all this is a quality workout and thoroughly recommend giving it a try. Its clear that just from looking at it on paper that its gonna challenge you and hats off to those that can complete this in under 20 minutes!

25 pull-ups
50 dead-lifts (60kg/135lb)
50 press-ups
50 3' box jumps
50 floor wipers (60kg/135lb)
50 kettle-bell hang-clean and press (16kg/30lb: I used dumb-bell since KB were unavailable touching down onto a 2" step)
25 pull-ups

I managed 20 pull-ups outright on the first set and my aim will be to get the whole 50 in one shot!

Time: 31:11

Magic 50 - No. 2

Had another bash at this again this morning and this time used a 22kg dumbbell instead of my ambitious 28kg dumbbell. It left my legs with just enough life to complete all 10 burpees on each set in one go. Improved my time considerably but stupidly I forgot to press start on my stop watch, so I only have the clock to go by. Next time I will make sure I use the SW properly ;-)

Cortisol and Muscle Mass

I found a good article that explains the effects of Cortisol on the body and why it usually results in breakdown of muscle tissue if levels get too high. If you're trying to bulk up, this is definitely worth a read!

http://www.askmen.com/sports/bodybuilding_200/200_fitness_tip.html

ICT 8

This killed me as it did the last time I tried it. I managed the 1:15 for the first interval but everything went to pot after that. From about the 4th interval I resorted to girls tactics with the burpees, keeping my arms straight just to get through it. The end result was a non-achievement of 8 rounds in 22:34 (after the 8th I had to retire). Next time I will start with the girly burpees until I can complete the whole thing in under 20 mins; then I will ramp up the routines...

After a few minutes recovery I punished myself with another km on the tredmill in hill mode; its becoming a bit of a challenge to cover as much distance in 10 mins as possible, makes it fun!

3.99 km Run

Managed to run a bit further this morning. I accomplished a tidy 2.46 km run using the random mode on the machine, which actually made for an interesting run. I ran at 8kph for 15 minutes solid with a fairly good climb rate on the random incline. Afterwards I stopped for a minute to grab a drink and got straight back on the runner for another 10 mins using the hill mode. That was much more fun and more demanding and I pushed myself a little harder (9kph). Some of the steep inclines (9% at one point) really hurt, but it was a great workout.

Followed up with some stretching to recover my legs for ICT 8 later this afternoon... *gulp*

New Feed

I have changed my hosting service to use the Blogger hosting to take advantage of their widgets etc.

Feed

Blogger feeds went down on Friday and its taken Google quite some time to get them restored, but finally it looks like the RSS feeds are back up and running.