5minsmadness:

Good evening one and all.

After days of meditating on this topic and the ensuing responses that came after it, I decided to get with the program and pick up my skipping ropes from where I had put them. I am proud to say that two days after picking up the skipping ropes I actually skipped 100counts this morning after which I promptly lapsed into a coma. Upon recovery I felt good about it and went on to complete another 400reps. I felt good. Really good. I hope to do another 500 before I go to sleep and then make it a daily affair, God willing. Thanks for the inspiration.

5minsmadness:

Good evening one and all.

After days of meditating on this topic and the ensuing responses that came after it, I decided to get with the program and pick up my skipping ropes from where I had put them. I am proud to say that two days after picking up the skipping ropes I actually skipped 100counts this morning after which I promptly lapsed into a coma. Upon recovery I felt good about it and went on to complete another 400reps. I felt good. Really good. I hope to do another 500 before I go to sleep and then make it a daily affair, God willing. Thanks for the inspiration.

netotse:


Boss...no be only you
I happened to come across something called the 100burpees for 100 days challenge yesterday and I now said let me fall in...my mistake.

After doing like 20 I was cursing whoever invented the darn exercise. Eventually completed the hundred (with several breaks in betweeen), after I was done, my trajectory was fridge (to get the coldest drink possible), shower and then bed, I kid you not!

My left hamstring was throbbing mennnn...Cant remember the last time I perspired that much. Nice feeling though, the journey to fitness isn't easy.

Morning after, my thighs feel like lead(expected), I now had to park at one end of the office complex and walk 1km to the other...that burpee fella cannot be a child of God o

I'm thinking of starting the first 10 and last 10 of the 100 burpees as man makers until I can do a lot more. Will replace lifting with inclined pressups (I want to be able to do a handstand.
I'm also going to do a 30days plank challenge to improve my core strength (them abs must come by fire by force). When I was in uni I used to jogo(capoeira) and my cartwheels where lousy, I just realised it was because I've always lacked core strength .

will see if I have enough juice left to skip after the two (burpees and planking) today.

netotse:

@TV and the other's
speaking from a naija perspective, what are those things that shouldn't be in our diets since they say changing your diet is an important part of getting fit.

netotse:

P.S.
All those sexy ladies making exercise videos on youtube ehn...God is watching them...smh

TV01:

100 burpees non-stop !

Actually, good to prove a point or as part of a wider session - even with breaks or at a slow pace, 100 burpees can't take more than 5 - 10 minutes depending.

But it is an impressive feat either way. I don't think I coul do 100 non-stop. Rarely do more than 20-25 at a stretch. I'd probably be looking at 5 or 6 sets with breaks.

Also worth noting that it won't work the whole body - and certainly not equally - per my first point. But burpees - or variants - remain a great exercise and part of any regime - more on this in a later post.


Will post seperately on this - I'm very big on diet.


I've strayed ont Cross-fit lady videos occassionally and though..."hmmm impressive"...I have no problem with a sculpted look on women .


TV

netotse:

@TV and the other's
speaking from a naija perspective, what are those things that shouldn't be in our diets since they say changing your diet is an important part of getting fit.

netotse:

10 mins ke? 40mins was more like it o, even that is optimistic, will time it today. You're right about the variants thing though. It will prolly start to get boring at some point. I'm now wondering why I chose 100 days instead of 30...The Lord is my strength sha.

How far with the video on the skipping technique and all? dropbox, youtube etc would suffice if NL can't take the video.

TV01:

100 burpees non-stop !
Actually, good to prove a point or as part of a wider session - even with breaks or at a slow pace, 100 burpees can't take more than 5 - 10 minutes depending.
But it is an impressive feat either way. I don't think I coul do 100 non-stop. Rarely do more than 20-25 at a stretch. I'd probably be looking at 5 or 6 sets with breaks.
Also worth noting that it won't work the whole body - and certainly not equally - per my first point. But burpees - or variants - remain a great exercise and part of any regime - more on this in a later post.
Will post seperately on this - I'm very big on diet.
I've come across Cross-fit lady videos occassionally and though..."hmmm impressive"...I have no problem with a sculpted look on women .
TV

BoboYekini:
My routine is alternating the exercises below for different days, sundays off.
barbell squats,
Seated military press or weighted pushups,
Shrugs or pullups.

3 major compound movements using slow cadence reps. 4 seconds concentric/up, 4 seconds eccentric/down or so. 5 sets to failure( usually at about 12-15 reps per set). Rest between sets 1-2min.
At the end it takes me 30minutes average per session. The only time I do isometrics is the odd wristcurl now and then.
The only equipment I use is two - four flywheels and a bar( same bar I fix in the doorway for pullups).
I never do aerobics, I find that squats get me racing quite fast as well.

coogar:


i can't skip for shyte.....
after the 12th swing, the rope gets tangled with my legs. my attention is always all over the place.

i just do my normal aerobics and bench-press 200lbs up when i am up to it.....after 1-2 hrs, i am already missing my decor. it's time to go home.

TV01:


Holá, do you find this works for you? As in gives you the body - and health fitness - you want (or the girls want - if that's a motivator )


TV

BoboYekini:
My routine is alternating the exercises below for different days, sundays off.
barbell squats,
Seated military press or weighted pushups,
Shrugs or pullups.
3 major compound movements using slow cadence reps. 4 seconds concentric/up, 4 seconds eccentric/down or so. 5 sets to failure( usually at about 12-15 reps per set). Rest between sets 1-2min.
At the end it takes me 30minutes average per session. The only time I do isometrics is the odd wristcurl now and then.
The only equipment I use is two - four flywheels and a bar( same bar I fix in the doorway for pullups).
I never do aerobics, I find that squats get me racing quite fast as well.

BoboYekini:
It does. For all of the above lol. Actually, it took me a while to settle on this routine. Trust me, its golden I was looking for maximum benefits with shortest time per session. And not hurting myself too badly in the process. Its kinda loosely based on Project Kratos by Drew Baye.
All those sets are to failure, mind. I've not trained for about 3months now so I'm off course but will get back on.

TV01:



I do barbell squats in my body pump class - We do squats for about 4 mins - so huge reps - I'm good for about 40 - 50% bodyweight
Don't do the military press, but we do incorporate the bench press and variations - again high reps
We also do a lot of press ups - Interspersed with the weights
Have been ruminating for a while now on how to incorporate pull-ups into to my routine. I've even watched "Barmaster videos" - fear cash me !

I know Project Kratos is high intensity - do you get that from your variation? Does the "to failure" ensure this, and with just 3 exercises? And why have you stopped for 3 months?

And please, which one is flywheel? I only know it as a variation on spin - which I'm doing tonight incidentally !

TV

chaircover:
TV doesnt your salad go "funny" after a day or two?
Maybe my fridge is too cold
I need to make salad as I go and so need to be in ASDA every few days and that gan gan is the issue.
There is always rice in the cupboard but not always decent eatable lettuce
Whats the trick pls?

coogar:


wrapping the salad in a towel should do the magic. your fridge should be rated tropical to keep salad fresh. most of the fridges here are rubbish in doing that kinda job.

chaircover post=3049Y1948:


Like in a tea towel?
I never thought of that
Thanks

BoboYekini:
bros, flywheel wey I dey talk na engine plate wey I dey fix for the barbell as weight o. Nor mind my nonsense grammar.
Yes, I get intensity, basically because I do the reps per set to failure( depending on your goal, but low to medium reps of 10-15 work for bulk and definition. I adjust the weights to achieve failure within this rep range) and also keep the rest time between sets to 1min. And, that slow controlled lifting and lowering is critical for me.
Especially the lowering phase.
The 3 exercises because they are compound target the whole body. Squats, pullups and presses are the standard compound movements. I don't need to isolate my biceps, triceps, e.t.c. They still get plenty of work from the compound movements.
P.S. I stopped for 3months because I was working in an inconvenient location.

chaircover:
TV doesnt your salad go "funny" after a day or two?

chaircover:

Maybe my fridge is too cold
I need to make salad as I go and so need to be in ASDA every few days and that gan gan is the issue.

chaircover:

There is always rice in the cupboard but not always decent eatable lettuce
Whats the trick pls?

netotse:

I plan to start doing renegade man makers, they are modified [url=http://en.wikipedia.org/wiki/Burpee_%28exercise%29]burpees[/url], I would recommend them. Try doing ten in a row and you would understand why...lol.

TV01:


Capeesh re flywheel

To be honest your take has given me a new perspective. I've always considered most weight based programs to be about bulk/size and not all round fitness - neither have I really seen evidence of how it helps stamina.

The guys I typically see at the gym always seem to be checking their phones and yakking between sets - never sewating ! My workouts give no leave for that. And too be honest, I feel like I have much better musculature and proportion, I'm just not huge - and I don't want to be

As for the location, is it so bad that you can't do bodyweight exercises or avail yourself of a few dumbbells or kettlebells? All the best sha, and I'm sure having been there, you'll want to get back.


TV

TV01:

Nope - even before I perfected it, it was good for 5 or 6 days before it got whiffy.

I used to incorporate steamed broccoli, but it goes off quite quickly. Eliminated beetroot and beansprouts after experimenting. Make sure the peppers, onions, tomatoes and cucumber are all firm - they usually are except for the tomatoes anyway - one quickly expiring component will "off" the whole thing.


I use an airtight container to store - see 3rd pic - and keep it refrigerated. Swap your Beko for Bosch biko !

Lets say for some reason it's a short week. I'll prepare for 4 days - no matter how bad it has to last for 4 days, maybe try that? It's not a must I have it everyday. I'm typically satisfied with about 4 times a week min. But usually have it 5-6.


Do you just make the sald up when you need it? Lettuce tends to have a short expiry date. I use a lot of growing salad, growing cress and potted herbs (Basil). I also use mint leaves.

Any help?

TV

BoboYekini:
Thanks boss. This is a fine thread. I hope money/finance issues are discussed soon.

chaircover:

Leave my Beko Fridge ooooooo
You want to get me into trouble
When oga wanted us to get a fridge from another manufacturer, I insisted on doing ijebu
I dare not go back to him now to complain about "weepy and soggy" salads

chaircover:

Okay back to the salads
Pls list the veg and herbs that you use.
Do you cut your tomatoes or do you use cherry tomatoes
I find that tomatoes can be very naughty when they are cut . . .even in sandwiches.

chaircover:

What do you do with your mackrel? Grilling?
I am assuming that you buy it fresh and prepare it yourself
Or do you buy the already prepped ones from the shops.

chaircover:

Have you considered opening a separate thread for this?
Cos us girls can benefit too and some of us dont like barging into your room
oh and thanks for the answers to my previous questions

chaircover:
Leave my Beko Fridge ooooooo grin
You want to get me into trouble
When oga wanted us to get a fridge from another manufacturer, I insisted on doing ijebu
I dare not go back to him now to complain about "weepy and soggy" salads

TV01:


Use growing salad and bagged or fresh as fresh as possible. If rinsing fresh cut, use salt water. Airtight container in fridge. Decant only what you need about 2/3 hours before use.


Please check the first post with pictures of salad - ingredients in bold at the bottom

I prefer vine-ripened normal tomatoes, or even steak tomatoes - wifey prefers cherry - we used to make two separate containers as she doesn't like red onion either .

Slice off the top, cut down through the middle, lie on the flat side and then slice across. Then through the middle if they are really big. Always use firm tomatoes.


I get wet fish and the ready prepared ones (packaged). But the fishmonger always guts them for me. But only the best either way. Salmon, Tuna (never tinned|), trout, haddock and red bream all feature prominently. Wife makes soup with the bream. Wet ones are typically flash fries and then grilled. But not mackerel or sea bass as they are very oily fish - just grill no oil.


No need, the men here all care about their diets and many turn their hands to cooking - Men make the best chefs ! And women are most welcome. Feminisation is not.


Marco Pierre White

coogar:


stop your ijebu & ditch the beko fridge.
a recent study in the north of alaska confirmed ebola virus can harbour inside beko fridges for up to a week.

chaircover:



I will use my Beko hoover to vaccum all the ebola viruses up

coogar:

chaircover:


Yes naw
I'snt all tea Lipton

coogar:


i grudgingly agree with you there.

all tinned miilk are peak
all cubed sugars are st. louis
all cubed seasonings are maggi.

chaircover:

Lets go there
Lots of good info
Thanks

chaircover:
Pls What are the greens in the picture beside the basil? . . . . also whats in the poly bag? Is it courgettes?

chaircover:
I didnt quite get how you cut your tomatoes, but I like cherry toms anyway, so I can use that for the time being

chaircover:
Do you do anything with the smoked salmon?or use as is. Some people say that you dont really need to cook salmon . .I am not a fan of raw fish