Final stretch

Nearly there gents.  Let's give it one final push.

Paul, Chris, Buzz and I are going to be doing some hill running and upper body work in Primrose Hill (which has an outdoor gym) on Saturday morning.

Saul - what you got planned this weekend?

Anyone want to share a neat little tip they have picked up?

I am now doing my squats without shoes on, which is better for your quads!

Specific challenges?

Does anyone know which specific challenges we will be doing, or how we can find out?  My understanding is that every Tough Mudder has a unique selection of the full list of challenges from the website based on the terrain.

Any thoughts?

Back on it

So, after a wedding and house moving break, I am back on the Tough Mudder trail.

Aim the week is the seemlessly get back into my routine.  This will involve:

• 3 sessions in the gym before work
• a run into the office (which is now 8.2km from Clapham Junction, rather than the 6 km when I lived in Belsize)
• 4 sessions of press-ups and planks before bed (3x35 press-up and 3x50sec planks)
• 1 long run at the weekend
• Back on the sugar free diet during the week
• Protein shakes after the gym sessions

It will be tough as I can feel I have lost some strength and muscle over the last two weeks.  I did, however, manage to squeeze the following into the last two weeks, despite the wedding, house move and trip to ireland:

• lift a shit load of boxes and furniture yesterday, which was genuinely tiring (as much as a gym session for sure)
• climb a mountain
• go for three runs (6km minimum)
• one gym session (chest and shoulders)

How is everyone else doing?

Simon

Ps. Since the start of tough mudder training, I have dropped two waist sizes (38" to 34").  Am very proud of this but it is costing me a fortune updating my wardrobe.

Step it up

We are getting closer to Tough Mudder every day! I am a bit concerned that some members of the team are not really stepping up their training and with Si's wedding next week, we could well be through the majority of August before we know it!

Make sure you all get to Spartan training tomorrow night! Si, you need to get your ass there as well!

Paul fell of the wagon this week.

http://www.myfitnesspal.com/food/calories/pot-noodle-beef-tomato-81999936

(Although he did have a yogurt after.)

We're Back!

Team,

Just a small post to say that the stag/EXIT was absolutely awesome - but it ruined me. Was ill all last week so only restarted the regime yesterday. Let's have a good two weeks in advance of the wedding.

Hope to see as many of you at Spartan Training tomorrow night as possible!

Chris

What up Tough Mudders!!!!!

Buzz in the House!!!!!

So I has been working on me cardio for the last couple of weeks. I think the term whippet is apt. I'll run all day. Me and Huts joined Kings Gym Monday and have had two sessions dis week. Its da first time I  have stepped in a gym in my life (apart from two time with Deman & Davidson in Vegas).

Regular runs and cycles are backing up the tearing of muscle tissue that has become the norm in the Burman body.

The realisation of the effect diet can have on your body is the biggest "wake up call" of the whole Tough Mudder journey. This discovery has change the way I live my life, I will remember this point in my life and regard it as a "Game Changer".

Aims are to up the gym sessions currently achieving two sets of interval training per hour and would like to get to three in that time by the end of next week. It will happen Hutson. 


The early bird might get the worm, but the second mouse gets the cheese.

Update to avoid forfeit - wont let me write in the main box so i) been to gym ii) got more ripped iii) eat boring food iv) need to start running.

Josh Update

So...

Since setting my targets for July last week I have:

Been on two runs and played football. I also did 25 sit ups everyday and started using some weights doing 4 lots of 20 on my arms and 2 sets of 25 press ups.

Not enough still but getting better. Unfortunately a bad cold slowed me down the last couple of days but I have consumed over 8 litres of water in the space of 3 days so should be recovered for the stag.

I have given up biscuits as well and am trying to be a lot smarter with food. After the Stag and the exception of Si's wedding, I'm going to join Paul on the no beer rule.

I have an intense 3 months ahead to catch up and actually build some upper body strength seeing as how this looks like it will be a major part of the course.

Will need some support me'thinks. Will keep posting on the blog but positivity, group exercise where possible and joining the same gym as Paul and Buzz should give me a good shot.

Gym fun!

Since my last update Buzz and I have joined the gym on Kingsland Road. I have done three sessions this week and I aim to up this on return from the stag.

I have been trying to keep up my running and cycling. Not found as much time this month however, along with the football and semi regular long cycle journeys I think my cardio is pretty good. Need to up the strength work, hence the gym.

Please do start sharing any ideas for gym workouts please. I have put one together that I think is pretty balanced but would be good to know what you guys are doing!

Paul

Chris's Pre-Stag Update

So here we are... 11 July 2013. One day before the start of Si's official stag weekend. The date which we have all been (supposedly) working towards as a benchmark. The date we fess up to the truth about our regimes and their results. Well here I go:

My Last Week

On the fitness front its been very good again, 2 personal sessions and 2 PT sessions etc. As much as I could do, I have done (except sit-ups which I have done every other day). So, let's say 9/10.

Diet

Now the carb cycling diet is having a bit of a rough patch. Social and work events and generally just late nights at work have conspired to make it difficult for the diet work perfect. However I am in a much better place being comfortable having salads, stir-fry's and healthier food even on days when I can't suit the diet perfectly and even when I am entitled to a carb meal (especially where I compensate for a day before). 7/10

Results

Good - depending on which target you compare against! I was measured again for the first time since I got back from holiday and the simple fact is my body fat percentage is back to just above where it was before I went - 16.5%. Weight is down to 83kg and from the picture below of my progress since 2 Feb when I started my PT session, the results I think are pretty awesome. However compared to my earlier targets - I didn't make them. Boo. 7.5/10

Now...bring on this evening!

Simon's week (1-7 July)

Another decent week on the exercise front.  Ran into work 3 days (20km in total), did 3 gym sessions, circuit training with Chris, another 5km run on the weekend (with an outdoor workout in the middle of the run) and football on Sunday evening.

On the diet front, not so good!  I think I had dinner at a restaurant 3 days last week, with a burger for lunch on Thursday and lots of chips.  Watching the tennis on Sunday I had lots of crisps, bacon, sausage and general bad stuff.  All in, need to get back on track with the diet.  

Only 3 days to go before the target review date - Thursday 11th.

Chris' Mini Update

Good work for the posts guys - keep it up.

I won't have a substantive update till next Thursday (11th) when I am measured one month on after my holiday but as a tracker of where I am I thought I would post anyway...

So, where to start.

Diet - let's go with 7/10. Generally my diet is good and I am continuing with the carb cycling generally (one day of carbs in every three) although we have Friday nights off and a few bad days here and there (e.g. last Saturday at the Heath!). As for alcohol I have the occasional drink but am trying to cut it out unless its a big occasion (e.g. Stag!). In summary, no where near as good as my regimented 6 weeks of diet discipline some time ago but by far better than my diet back in January and Feb. 

Exercise - I'll say 8/10. Keeping up with my aims from my last post a couple of weeks ago. Except for two days when I was ill early last week and Saturdays (day off) I have execised everyday. PT sessions twice a week, personal sessions twice a week, Spartan training on Wednesday nights and football on Sunday. Even had a couple of 5k runs and touch rugby training over the last 7 days. I need to pick up on doing sit-ups again in the evening though - have let that ball drop massively.

Results - TBD. Not been measured yet so don't know my body fat percentage but I weighed myself this morning and I am down to 83kg which is the lightest I have been for some time which is good.

On we go.

I'm back on track

and I'm starting by running a lot. I went for a run with Buzz last week, then for a 30 minute run on Saturday and played football on Sunday.

I will hopefully go for a run again tonight depending on what time we finish. If not I will go for a run tomorrow night and Wednesday.

I'm going to start doing upper body again tonight as well, starting the press ups and sit ups. I had actually got a bit better but suspect things fell away the last couple of weeks so will need to push hard. It isn't far but I have started to cycle to work which is good for my legs, but not my bum. I tried a high fibre diet but my stomach just doesn't allow it so need to just start doing more fitness work and avoid too many fats.

So, targets. These are the most important things for me now. I hope to be able to do the following in a month:
Run for 2 hours without stopping
Do 50 press ups
Do 100 sit ups
Do a single monkey bar

I can then kick on and work in a gym on all of those other things you keep talking about in August. I will achieve this by:
Doing sit ups and press ups twice a day, every day, building up the number at a time.
Starting light weights three times a week and building up weight and number of repetitions
Going for 3 runs a week increasing the length each time over the month
Continuing to Cycle to work and asking Paul to take me for one extra cycle ride a week... I'm not very confident on the olde bike yet.

 Any other suggestions for simple first steps?

Half way to my targets (for 10th July)

So far on target to achieve my goals (set on 18th June) before the 10th July:

7 gym sessions so far (target of 10)
29km ran (target of 60)

Still not comfortable on the monkey bars.  Have realised that it is not only my back and shoulder strength I need to improve but also my grip - which is mostly forarms and finger strength.  This is getting better thanks to the lat-pulldowns I am doing in the gym, but actually hanging from actual monkey bars will improve grip the best.  Am going to be doing this over the weekend if anyone wants to join me?

Goal for this week is to keep on target for the 10th.  Exercise is now very much part of my weekly routine, so it is just a case of tracking progress and setting higher expectations for what I can achieve.

Go team wearegoingtostruggle!

June update

I have not been great posting on here of late, but have been increasing my exercise steadily nevertheless.

Last month I ran over 70k and cycled over 60 miles. So far this month I have ran over 30k and cycled over 20 miles.

My target is to cross the 80k running mark by the 30th June. I will be running 18k on the 29th.

I still need to start press ups and sit ups. Anyone suggest how I can get over my block on the boredom of doing these everyday?

Paul

Simon's update - May and June

Am kick-starting this blog.  Unless we are setting ourselves targets and assessing progress, then your exercise regime is pretty pointless.  Going for a run every now and then is not going to get you in shape.  

Therefore, my aims for the 11th July (3.5 weeks leading up to the stag weekend):

1 - have completed a timed 15km run on 29 June, which will act as a standard to improve upon by the end of July.  Everyone else should aim to do one (as agreed) before the end of June.

2 - have completed 10 sessions in the gym, building my strength in chest, abs, upper and lower back, shoulders, squat strength, biceps and triceps.

3 - run at least 60km over the 3.5 weeks.

4 - manage to complete the monkey bars which are in Primrose Hill park. So far am not able to do this.  If anyone wants to join me, I will be doing this after the run on 29th.  If you have not tried the monkey bars since you were a child, you may be in for a shock (I was).  They are very very difficult to do.  

I am going to update this on the morning of the 11th.  Please can everyone else also set their targets for the next three weeks.  Need not be the same as above.

Diet

My diet is a lot better.  Much less junk food.  No beers during the week.  Less portion sizes.  This has had a good effect on my weight (now under 95kg) and overall physique.  Also helping with the monkey bar challenge (see above).  My next step to alter my diet is to get some protein powder.  Can anyone recommend a good online retailer for this?

I am going to get back to emailing a link to this blog out every Monday, whether I have had a chance to update it personally or not.

Simon

Chris' No Regrets Holiday Setback...

I'm not sure anyone is looking at this blog anymore but I figure it can be a record of my own fitness attempts if nothing else.

So, after 3 months of training  and just under 2 months of a considered diet I finally made it to our holiday in Croatia - two weeks of eating what I want, drinking what I want and exercising infrequently (and none too hard). And boy did I. Some days were literally spent by the sea reading eating a two course breakfast, two course lunch and then a three course dinner - with alcohol throughout the day often. It was great!

The result? Devastating. I've regained just under 5% body fat (main culprits being 6cm at my waist and 4 cm around my arms). It's worth saying that this is despite a couple of (albiet short) runs, and 300 sit-ups and 100 press-ups on each of days 3-7 of the holiday.

The remedy? Hard training and a fast track back to the diet. PT session yesterday, hard gym session this morning, running club tomorrow, gym session Thurs and PT session Friday - then football on Sunday. All of this every week until 12 July - with my last blog's target still in mind. Well, that's the aim anyway. Let's see how things go.

Chris - Week 12 to Week 15

Guys,

I think we need to try and focus on this blog a bit more and use it to inspire and coach each other along. Si is doing a great effort of being completely honest about his progress and his strengths and weaknesses and without that we might as well not bother.

Fact is, October will be here sooner then we like and the hard work needs to start now if we are going to successfully run and finish a half marathon with some hugely tough obstacles together. I honestly believe we can and will all do it - but how much pain we go through doing so is dictated by the hard work we put in now.

So anyway, the last 3 and 1/2 weeks since my previous post has seen me continue the diet but on a less extreme basis. I have had 4 drinking sessions and 1 or 2 cheat meals a week. Of course this weekend I blew the diet out of the water but it was massively worth it. Had my final session this morning and my last measurements are in before I go on holiday on Thursday. I set them out below together with my target for 12 July and a summary of my average weekly exercise as a guide:

Current Stats                                               Target Stats for Si's Stag Weekend
Weight - 85kg                                                82kg
Body fat - 16.17%                                         under 15%

Average Weekly Exercise

2 x 1 hour PT sessions (inc. 1km rows, weights, sprints etc - most exhausting sessions I have ever done)
2 x 10km cycle (on machine at gym)
2 x super-set weight circuit sessions (on my own)
Running club on Weds evenings and another 5km run as fast as I can.
Football (when its on...)

In terms of pictures and progress from back in Feb when I started the regime:

The holiday won't completely stop us exercising - I have been given a 30 min intensity workout that Jen and I will do every other day and on the days in between we have an abs routine which involves 500 reps of different sit up exercises. Plus we should be doing some walks, a couple of runs and swimming (weather permitting!) Should be enough to stop the rot whilst I am away -  hopefully we stick to it!

Chris

Simon's week - 5 to 12 May

Not the best week this week.  

The bank holiday Monday meant that I was not in my usual routine of jogging to work at the start of the week, using the gym at work and having a small lunch.  

Instead I had a big lunch, beers and did no exercise while the sun was shining!  

Following on from this bad start to the week, I had to travel to Germany on Tuesday and Wednesday so was eating/working/flying for two days straight.  Had no time to exercise, plus was taken out for lunch and dinner both days, involving three courses, beers and desert each evening.  Basically, lost two weeks worth of healthy eating in the space of two days. Who's not going to say yes to a Bratwurst (oi oi).

Lesson learned: when my regular routine is disrupted, I need to work harder to keep diet healthy and find time to exercise.

On the plus side, Holly is now on the wedding diet (and doing much better than I am!), which is having the side benefit of helping me cut out junk food as there is now none left in the house.

Target for next week - to get back into my healthy routine:

1 - running at least 20km

2 - at least 200 press ups

3 - at least 2 gym sessions

4 - no chocolate or crisps

Challenge for everyone:  I like the idea of a 'before and after' upper body photo which Chris has inspired. Therefore, here is my photo.  I think we should challenge everyone to commit to posting a photo within the next two weeks, and another photo posted just before the Tough Mudder in August.   I think it will help motivate us knowing we will be posting a photo to show how much effort we have put in.  What do people think?

Chris's Last 12 Weeks...

So...I've been a noticeable absentee from this blog for a reason. You see, 12 weeks ago I started my own personal 'I am turning 30 and need to shape up' program. This originally involved enlisting Jen's personal trainer but, six week ago, I decided to get serious - a whole lifestyle change for six weeks with a regimented diet and exercise plan. No alchohol, no sweets, biscuits, bread, potatoes or crisps. Carbs only every three days and no drinks other than water.

It wasn't easy at all but today, six weeks on from taking that big decision the first set of results are in. And they are big.

In 12 weeks I have:

• dropped my total body fat percentage from 21.6% to 17.3%;
• lost 10cm around the waist;
• increased my starting back squat strength (15 reps, 3 sets combined with 20 medicine ball slams and 60 sec burpees in between) from 70kg to 110kg; and
• upped my unassisted 7 ft bar pull up max from 2 to 5.

As a guide I have pasted an embarrassing photo below (hopefully) showing the six week interval progress.

I'll update you all in six weeks!

josh in the game

So... the journey for me really starts now. I'm genuinely worried that this is beyond me so will need all of your help to get in shape. I'm starting from further back. I run out of puff at 6k, strength at 20 press ups and pain tolerance at 30 sit-ups. I played football last night. Playing badmington tonight and possibly swimming on Wednesday. I'm trying to do press ups and sit ups once a day. Any other ideas?

28.04.13 - Paul's week

Last week: 1 hour footie on Monday, two cycle rides (probably over 30 miles in total), 30 minute run and 40 minutes of hard work at football tonight.

This week: Got to start doing some press ups. Going to try 4 sets of 15 daily. Plan for is for another 20 mile cycle ride, a hill run with Si, and of course football on Mon and Sunday again.

My diet is going pretty well. Still haven't had a biscuit, choc bar or crisps. Think it is over three weeks now. Not seeming to miss them and can really feel a difference so going to continue.

Good luck this week everyone!

Simon's week (22 April)

Another good week exercise wise - 4 runs over 6k, 2 gym sessions, 200 press-ups and 40 mins of football. 

Diet was going ok until Friday, when I had a massive burrito with josh for lunch, tapas with holly for dinner and a footlong sub with Buzz at 2am.  Saturday evening (movie night) included lots of unhealthy snacks and I have literally just had a magnum ice-cream!  So my aim next week is to only eat junk food on Saturday night (which is the ATP festival so will definitely be having some crappy junk food).

Next week will be looking to do more leg work in the gym and do at least 4 unassisted chin-ups.  As well as the normal weekly routine, I am looking to introduce a weekly hill running session with Paul.  We have realised that Saturday mornings does not work as one of us is normally hungover, so we will try one evening after work. 

Mid week cycle

Yo, I massively kicked ass tonight so thought I would share. Went on a 2 hour cycle ride across London, no idea how many miles as I got fairly lost but the hard work is paying off.

Keep it up fellas!

Simon's week (15-21 April)

Pretty good week exercise-wise.  3 runs to work (3.7 miles each), 3 gym sessions after the runs (upper body and core), 40mins of football afterwards followed by a 20 minute run with paul.

Diet still pretty bad.  Had beers 2 evenings.  Breakfast and lunch are good (some kind of protein + salad) and snack on almonds all day.  Evening meals normally pretty bad, and always snack on junk before I go to bed.  My personal target this week is to cut this out (Monday to Friday) and only snack on weekends. 

My exercise targets for this week is to match exercise from last week, and perhaps add some hill running on Saturday morning.  Anyone else fancy joining me?  There is a perfect hill in Hampstead Heath. 

My week ahead - Paul

Good evening guys,

I managed to achieve everything that I set for myself last week and didn't eat a single biscuit, chocolate bar or packet of crisps, so major result there.

My week ahead:

Mon: Football and 20 minute run
Tue: 30 minute run and 50 press ups
Weds: rest
Thurs: 40 minute run
Fri: 40 minute run and 50 press ups
Sat: rest
Sun: Football, 20 minute run and 50 press ups

My week so far (also)

Gym - 3 times this week (same as Simon: upper body and abs)
Jogging with Gemma - 1 time this week (although going to be a more regular occurrence)

Food is same as last two years (regimental):
Breakfast - Banana and Almonds
Lunch - Chicken/Tuna salad (cheap as you like buying a couple of Tesco chickens on a Sunday and cooking for the week ahead)
Dinner - varies but me and Gemma seem to be in a pasta bake stage (Friday's is Chinese or KFC night)

Football 5 a side twice a month

The above will not change week to week.

I have had a look at the videos and other commentary on Tough Mudder, it sounds absolutely fantastic and I am really excited. From a fitness point of view, I reckon we will be fine from what you have posted as it seems all about the fun of it and helping a 'fellow mudder' to complete as a team.

What do you want to do for T'Shirts?

My week so far...

Cheers Si, I think you are correct that the FB group just isn't working...I will try and find the time to post on here once a week. Are you going to post a weekly challenge for us?

So my week so far:

30 minute run on Sat
Sunday night football
Monday night football plus 30 minute cycle

Plan for the rest of the week:

Run Tues, Gym Weds eve, Run Thurs, Rest Fri

I would like to go for a longer run after football next week. Please let me know if you would like to join.

As for diet, it is still shocking but I am trying to take a lead from Chris and cutting out all crisps, chocolate and biscuits...hopefully this will help!

A review of my exercise week (1-7 April):

3 x runs to work (6.5km each)

3 x gym sessions (mostly upper body and core)

200 press-ups (40 at night just before I go to bed, for 5 nights last week)

Football for 40 mins on Sunday, followed by a 25 minute run home afterwards

Diet:

Not good.  Beers at least 3 nights last week, an all you can eat carvery on Saturday daytime, all you can eat buffet on Saturday evening.

Venue has been announced - it is Cholmondeley Estate in Cheshire.

Here is a video from last year's event, at the same location:

http://www.guardian.co.uk/sport/video/2012/nov/20/tough-muddy-endurance-race-uk-video

The First Post!

So I have set-up this Tough Mudder blog.  I think we should try and update each other every week on our training progress (which will hopefully make us more less likely to slack) as well as share tips and generally communicate and coordinate all things Tough Mudder.