Fat Fighting the Red Beard way.
-
[quote name='Kirwan']It's a program designed to login into forums and post spam, in this case also mimic a real posting stype (hence the terms used in the four or five posts a consistent with the content of the thread). Also know as a pain in the arse.[/QUOTE]<br />
<br />
Cheers mate, I think I understood most of that! -
Friday<br />
<br />
[B]Gym[/B]<br />
<br />
[B]1750-1840 (50 minutes)[/B]<br />
<br />
Hang Cleans 3x5 2x3<br />
Front Squat 3x5 3x3<br />
DB Bench Press 5x6<br />
Inverted Rows 3x10<br />
Chins 2x5<br />
SuperSet: DB Farmers Walk 30m and 12 DB Swings X2.<br />
<br />
Best workout for yonks. Intensity and Power in the zone. Funny how sometimes following your worst nights sleep you pull out your best effort in the gym. Gotta enjoy the days when you have little purple patches because its not everydasy you are on fire. <br />
<br />
[B]Run!!![/B]<br />
<br />
[B]1850-1925 35 minutes.[/B] Happy with that. Noticeable improvement tonight. -
[B]Tuesday GYM 302pm. 35 minutes.[/B]<br />
<br />
Superset # 1: 4 sets each of Front Squat (12/10/8/8) and DB Swings (4x12)<br />
<br />
Superset # 2: 4 Sets of DB Bench (10/8/6/6) and BW Inverted Rows (4x8) <br />
<br />
Awesome blow out today in the heat which was long overdue. Hadnt trained since Friday due to big weekend at the ma in laws 60th in South Auckland which involved huge continuous feed of pig on spit, umu and small milk vat of butter chicken accompanied by mulitple mid arvo Johnny Walkers by the pool. -
[B]Monday[/B]<br />
<br />
Spent the whole day labouring for the first time in yonks. Fuck me drunk what a shock to the system. Good workout to. Spent seven hours on the ned of rake, shovel and rotary hoe. Sweating like nobodies business with blisters on blisters. Topped the day off with a relaxing swim in the Karangahake Gorge.<br />
<br />
[B]Monday PM[/B]<br />
Took my first [B]"Mobile Strength Unit"[/B] conditioning session tonight with a senior team, The Te Aroha COBRAS Mens Soccer side! Boys did really well, they said it was challenging and they seemd to enjoy it. Put them through a circuit comprising one minute exercises with tyres, kegs, sleds and posts in teams of three. Have a whole heap of rugby teams lined up now. Cant wait. Need someone to sponsor me a trailer for the season. -
[B]Wednesday: TIN. 42 minutes 220pm[/B]<br />
<br />
Hang Cleans 4x5 2x3<br />
DB Bench 10,8,6,5,5,5<br />
BW Rows 2x10<br />
Chins 2x5<br />
DB Row 2x8<br />
Front Squat 5x5<br />
<br />
Super stuff. Pissing sweat. Well and truly farked by the end. 23 high intensity sets in 42 minutes. Happy with that. -
[B]Friday TIN 5pm 50 Minutes[/B]<br />
<br />
[LIST]<br />
[]Warm Up 30 rep Complex, 3x12 DB Swings, 2x6 Overhead Squat, 3x3 BB Hang Snatch<br />
[]Trap Bar Deadlift: 4x5-3 (Including Shrugs)<br />
[]Bench Press 10,5,5,5,5,10<br />
[]DB Row Walk 3x12<br />
[*]Chins 2x6<br />
[/LIST] <br />
[B]Super duper effort that.[/B] -
getting some solid work done there bro - bet those supersets burn hard out!!
-
[B]Friday nite run[/B]<br />
<br />
29 mins 5kms approx. Happy with that.<br />
<br />
[B]Saturday Morning TIN[/B]<br />
<br />
9am 60mins<br />
<br />
Hang Cleans 5x5<br />
Push press 5x5 and DB Swings 3x12<br />
BB Row 2x10<br />
BW Row 2x10<br />
Front Squat 2x5 3x3<br />
DB Floor Press 3x10 -
[B]Tin Monday 720-8pm[/B]<br />
<br />
Superset #1 Single Leg pistol squats (onto low bench) 3x10 and Chins (to failure then burpee/chins) 3x10.<br />
<br />
Superset #2 Overhead Walking Lunge 3x8 each and Farmers Walk 3 x 30 metres<br />
<br />
Superset #3 DB Swings 3x10 and Single Alt DB Swiss Ball Presses 3x10<br />
<br />
AB Superset "87 Reps" 15,15,15,15,15,12 "Gilbert"<br />
<br />
[B]This week is I have decided to only perform exercises I hate or find difficult or have to drop weight to complete with textbook technique.[/B] -
[B]Tuesday Lunchtime[/B]<br />
<br />
20 Minute Cardio Hit. Row 5 mins Treadmill 10 minute BFl Intervals, Row 5 mins. Back to work.<br />
<br />
[B]Wednesday Tin 40 minutes[/B]<br />
<br />
Hang Cleans 5x5<br />
Chins 3x5<br />
Stand BB Press 3x5<br />
One Arm BB Farmers Walk. Out and Back X2<br />
Swiss Ball Wall Neck Rolls<br />
BB Core Rotations<br />
Bench 75% Max 25 Reps -
[B]Tin HUUUGE Effort tonight. 50 mins[/B]<br />
<br />
Hang Cleans 5x5 and DB Swings 3x10<br />
Stand SMP 5x5<br />
BW Rows 2x10<br />
Chins 3x5<br />
Front Squat 2x5 4x3<br />
DB Bench 5x5<br />
Farmers Walk 2x30m<br />
BB Rotational Core 2x10<br />
Core Super Set 87 Reps<br />
<br />
Feeling greeeaaat!