2013 CUK Fat/Fit Club

[BrilloPad]

I think is just me and you erging? Dont want to bore the pants off people

Were you to start a new thread then it would be different - for posts its not an issue.

If it does boring someone will post <<<<Wilmslow - canned laughter>>>> then you know to slow up. When it becomes <<<<Dallas - canned laughter>>>> you have gone too far.

I'm interested as well, i am sticking to the ten-tigers fullbody workout 3 times a week at the moment and HIIT 2-3 times a week

17/12/12 14

"2000m moderate pace followed by one set of tabata maximum intesity (20s row then
10s rest x 8), followed by a 5k at just below lactate threshold. Every
1000 metres row just above your threshold for 200m."

"Weights A is 3 x 30 reps at 55-60% of 1 rep max
bench press; bench pull; back squat; back split squat; lat pull down; hamstrings curls on Swiss ball"

Ergo: row 500m at max pace, repeat x 10 with 1 minute rest btw

Ergo/cycle/run: 20 minute UT2 warm up: 10 seconds hard then 10 sec light x 10; rest 2 mins and repeat x 5; 15 minute warm down

Rest

Erg or water session: 750 metres max pace x 8 with 3 minute rest btw


Erg or water sessions: 1st session 10 k UT2. 2nd session 3 x 500 metre flat out pieces Hard


24/12/12 15

Erg or water session: 8 x 3minutes at R 32, 90 second rest btw

Christmas Day - DAY OFF

DAY OFF

Gym session: 1 x tabata on erg (8 x 20 second with 10 second rest) followed by Weights B 40 minute moderate intenisity

run/cycle/erg Ergo/run/cycle - 15 minute warm up followed by 12 x 1 minute pieces (as hard as you can go) with 20 second rest between 40 minute moderate intenisity run/cycle/erg Light

[Dallas]

This is abit cleaner

1. 2000m moderate pace followed by one set of tabata maximum intensity (20s row then
10s rest x 8), followed by a 5k at just below lactate threshold. Every
1000 meters row just above your threshold for 200m.

2. Ergo: row 500m at max pace, repeat x 10 with 1 minute rest btw

3. Ergo/cycle/run: 20 minute UT2 warm up: 10 seconds hard then 10 sec light x 10; rest 2 mins and repeat x 5; 15 minute warm down

4. Erg or water session: 750 meters max pace x 8 with 3 minute rest btwn.

5. Erg or water sessions: 1st session 10 k UT2. 2nd session 3 x 500 meter flat out pieces Hard

6. Erg or water session: 8 x 3minutes at R 32, 90 second rest btw

7. 1 x tabata on erg (8 x 20 second with 10 second rest) followed by 40 minute moderate intensity

8. run/cycle/erg Ergo/run/cycle - 15 minute warm up followed by 12 x 1 minute pieces (as hard as you can go) with 20 second rest between 40 minute moderate intensity run/cycle/erg Light

[BrilloPad]

I'm going to try this - Bread is my downfall.... along with cheese, wine, and a zillion other things but cutting it out through the week has to be a good thing.

I thought all your issues were your husband's fault?

[cailin maith]

I thought all your issues were your husband's fault?

Sure I thought that was a given

[norrahe]

I'm going to try this - Bread is my downfall.... along with cheese, wine, and a zillion other things but cutting it out through the week has to be a good thing.

Either cut it out totally or make your own which is far better for you.

I'm going to wait till I've finished up in London as I'll be back in cloggers where I'll have to make everything from scratch if I want decent food and I'll also be able to get back into the local sports club again.

Cutting back on booze always helps on the weight front.

Don't cut out the things you like totally, you'll just end up obsessing with food, eat sensibly, exercise and treat yourself occasionally.

[BrilloPad]

Either cut it out totally or make your own which is far better for you.

Interesting statement. I have always understood that potatoes/bread are bad carbs and that rice/pasta(preferably wholemeal) are good carbs. Does homemade bread overcome that or are the benefits of homemade bread to do with the lack of additives?

[cailin maith]

Either cut it out totally or make your own which is far better for you.

I'm going to wait till I've finished up in London as I'll be back in cloggers where I'll have to make everything from scratch if I want decent food and I'll also be able to get back into the local sports club again.

Cutting back on booze always helps on the weight front.

Don't cut out the things you like totally, you'll just end up obsessing with food, eat sensibly, exercise and treat yourself occasionally.

I don't drink anywhere near as much as I used to - Small child put paid to that!!

I don't want to obsess about it but its another of my downfalls, very focused for a few weeks and then let myself loose interest. I've decided (this instant) that one of my NY resolution's will be to stick at stuff and not just let it slide.

[Ketchup]

This is abit cleaner

1. 2000m moderate pace followed by one set of tabata maximum intensity (20s row then
10s rest x 8), followed by a 5k at just below lactate threshold. Every
1000 meters row just above your threshold for 200m.

2. Ergo: row 500m at max pace, repeat x 10 with 1 minute rest btw

3. Ergo/cycle/run: 20 minute UT2 warm up: 10 seconds hard then 10 sec light x 10; rest 2 mins and repeat x 5; 15 minute warm down

4. Erg or water session: 750 meters max pace x 8 with 3 minute rest btwn.

5. Erg or water sessions: 1st session 10 k UT2. 2nd session 3 x 500 meter flat out pieces Hard

6. Erg or water session: 8 x 3minutes at R 32, 90 second rest btw

7. 1 x tabata on erg (8 x 20 second with 10 second rest) followed by 40 minute moderate intensity

8. run/cycle/erg Ergo/run/cycle - 15 minute warm up followed by 12 x 1 minute pieces (as hard as you can go) with 20 second rest between 40 minute moderate intensity run/cycle/erg Light

Is there a reference for all the terms, i don;t know what erg, ergo, tabata etc mean.

This is a problem i find with a lot of work out regimes, they assume a lot of knowledge, i spent a few hours yesterday understanding what super-sets, drop-sets and giant-sets are.

[Magic]

Is there a reference for all the terms, i don;t know what erg, ergo, tabata etc mean.

This is a problem i find with a lot of work out regimes, they assume a lot of knowledge, i spent a few hours yesterday understanding what super-sets, drop-sets and giant-sets are.

Try here for understanding of training bands: Concept2 Training Guide - Training - Concept2

General information about training: Concept2 Training Guide - Training - Concept2

Was 20+ stone and now just above 12 stone, that is 18 months of rowing which when you get it right is like being a pig on a bacon slicer

I also started doing weights about 6 months ago, now I look semi human

[Spacecadet]

Is there a reference for all the terms, i don;t know what erg, ergo, tabata etc mean.

This is a problem i find with a lot of work out regimes, they assume a lot of knowledge, i spent a few hours yesterday understanding what super-sets, drop-sets and giant-sets are.

I think it's safe to say that they fail the "plain English" test


Tabata = Interval training, typically 20 seconds sprint, 10 seconds rest for 4 minutes
Ergo = A rowing machine

I've never heard of super-sets before, turns out I've been doing them for 2 months to save time!