We shall rebuild him...
-
[quote name='Chubby13' timestamp='1356502444' post='334218'] I ran the last half of a run in an interval style, where I tried to really stride out for 2-3 power poles, then jog one, then so on and so forth.<br />
<br />
[/quote]<br />
<br />
I was going to mention this when you posted the other day:<br />
<br />
<br />
I read about this originally in the Spartan workout guide developed by an Aussie guy - it formed the basis of my weight loss routine asking with readings from another manual (The 48 Hour Body). <br />
<br />
This kind of interval stuff is great for replicating sports fitness IMHO because it keeps your lungs working then forces you to accelerate, just like as kick-chase or set piece where the aerobic and anaerobic requirements fit side by side.<br />
<br />
Not sure how your knee would handle it, but the simplest way to get it going is to run at your regular pace, then pick out that power pole and really hit a sprint until you reach it, then drop back to the original pace while catching your breath. Change the intervals frequently.<br />
<br />
Also driving the knees forward and striking with the forefoot when you run at any pace will help your form and efficiency, plus strengthen your calves wickedly.<br />
<br />
-
I ran up my normal forestry track yesterday morning. Just grinding all the way at a 'run'. Took 8:25 to get to the top. When I walk 200 paces, run 100 (fast as I can), my best time is 9:00 flat. The walking is striding it out though. I'll have to download the running 'map my ride' version (if that makes sense). WOuld be interesting to see the elevation and the distance I cover in this little trot.<br />
<br />
Love the interval stuff, and being allowed to run again, might get into a few different things to keep life interesting! -
Did my hamstring rehab at home before I went to the gym tonight to get it out of the way.<br />
<br />
Once I got to the gym I did a leg and bicep session. I probably could of kept on going with the legs but I want to be able to do more rehab tomorrow and feared that if I pushed the legs to much more Ild over do it.<br />
<br />
I started off with a good squats session. I had 40-60 seconds rest in between sets and just slowly built up the weights. All sets were reps of 10.<br />
60, 80, 100, 110, 120, 130, 140<br />
<br />
single leg hamstring curls<br />
3 sets of 10 x 15kgs<br />
<br />
single leg hamstring curl negatives (up with both legs, lower with my left leg)<br />
3 sets of 10 x 21kg, 21, 18<br />
<br />
EZ Bar bicep curls<br />
12x bar +20kg, 10 x bar +25, 10 x bar +20kg, 8 x bar +20kg, 8 x bar +20kg<br />
<br />
Bicep 28s<br />
22.5kg, 25, 25, 25, 25<br />
<br />
Hammer Curls<br />
3 x 10 @ 15es, 17.5, 20<br />
<br />
Overhand cable bicep curls<br />
20 x 30kg, 15 x 35kg, 15 x 35 kgs<br />
<br />
Hitting 140kg on the box squats tonight was a huge mile stone for me and was massive for me mentally. To realise that I could handle that weight again was awesome. I wouldn't want to do it more than once a week but it'd deffinantely something to build off.<br />
<br />
Tomorrow is 6 months to the day that I had my surgery. Its been a long time but in retrospect its gone really quick. The worst is deffinantely over, but as shown a couple weeks ago ive still got a long long way to go. -
Back and Shoulders tonight.<br />
<br />
3 x 10 (72kg, 78, 78) triset of wide grip lat pull downs, narrow grip pull downs, seated cable rows<br />
3 x 10 es bent over DB rows. (45kg, 47.5, 47.5)<br />
10 x 50kg, 10 x 55kg, 8 x 55kg standing barbell military press<br />
10 x 17.5 kg es, 7 x 17.5 kg es/3 x 15kg es, 10 x 15 kg es Standing DB arnold press<br />
3 sets of (10 x 9kg es DB front raises, 10 x 8kg es DB side raises, 10 x 8 kg es bent over DB flies, 10 x 9 kg es standing military press)<br />
<br />
I also jumped in with my mate for a couple sets of bench. 10 x 110 kg, 3 x 120 kg (I racked it up to go heavier), 3 x 130 kg<br />
<br />
I finished off with doing a 5 min 1 km on the tread mill twice with a 1 min rest in between -
Went for a 3 km run this morning to go pick the car up from town. Girl friends bday today so went into town last night for a few drinks. Good way to kill two birds with one stone. Sweat out a bit of the piss, and pick the car up in the same time.<br />
<br />
Was also glad that the hamstring was feeling better today as it was feeling quite tired and a little tight yesterday -
[u][b]Full body session yesterday.[/b][/u]<br />
<br />
3 km run on the tread mill for warm up at level 12, on incline 1.5. Took 15 mins.<br />
<br />
Box squats<br />
10x 60, 10 x 100, 10 x 110, 10 x 120, 10 x 130<br />
<br />
DB Bench<br />
10 x 40 es, 10 x 45 es, 8 x 47.5, 5 x 47.5<br />
<br />
Single leg hamstring curls<br />
3 x 10 @ 18 kgs<br />
<br />
Single leg hamstring curl negatives<br />
3 x 10 @ 24 kgs<br />
<br />
Standing Barbell military press<br />
10 x 40kg, 10 x 45, 10 x 47.5<br />
<br />
Seated Cable rows<br />
10 x 66 kg, 10 x 72, 10 x 72<br />
<br />
[u][b]Today was a Chest and tricep session[/b][/u]<br />
<br />
1 km on treadmill at level 12.5, incline 1.5, Just under 5 mins<br />
<br />
3 sets of 10 decline pressups, 10 flat press ups, 10 incline press ups<br />
<br />
flat barbell bench<br />
10 x 60, 10 x 80, 10 x 80, 8 x 90 + 2 negatives, 7 x 90 + 2 negatives<br />
<br />
flat barbell close grip bench<br />
3 x 10 @ 60kg<br />
<br />
Body weight dips<br />
3 x 10<br />
<br />
Bench Straight arm DB tricep extension to stretch the chest<br />
3 x 10 @ 35kg<br />
<br />
Supersetted with DB bench flies<br />
3 x 10 @ 15 kgs<br />
<br />
Standing rope tricep extensions super setted with standing rope tricep pull downs<br />
(10 x 36, 10 x 42, 10 x 45) & (10 x 42, 10 x 42, 10 x 36) -
[u][b]Back and Shoulders today:[/b][/u]<br />
<br />
1300 m on the rower in 5 mins<br />
<br />
[b]Barbell Dead lifts:[/b]<br />
10 x 60, 10 x 80, 10 x 100, 10 x 120, 10 x 125, 10 x 125<br />
<br />
[b]Bent over DB rows[/b]<br />
3 sets of (10 x 47.5 kg es)<br />
<br />
[b]High to low cable wood chops[/b]<br />
10 x 48kg, 10 x 54, 10 x 54<br />
<br />
[b]Low to high cable wood chops[/b]<br />
3 sets of (10 x 48kg)<br />
<br />
[b]Wide grip lat pull downs[/b]<br />
15 x 66kg, 10 x 72 kg, 10 x 78 kg<br />
<br />
[b]Seated DB shoulder press[/b]<br />
15 x 22.5 kg es, 12 x 25 kg es, 10 x 25 kg es + 2 negatives<br />
<br />
[b]Barbell Shrugs[/b]<br />
10 x 100 kg, 20 x 110 kg, 12 x 130 kg, 5 x 130kg<br />
<br />
The difference between the first set of shrugs and the rest of them was the use of wrist wraps. I was struggling with the grip in the first set and only just got to 10 reps, yet did the 20 at 110 reasonably easy in comparrison. The last set was so low in reps as I knocked out the safety bars so had to get my mates attention while i held the weights so that he could put them back in place so that I would be able to rack up the weights -
Circuit and Biceps tonight.<br />
<br />
5 sets of the following circuit:<br />
<br />
10 x Decline Press ups, 10 es x 37.5kg DB bent over row, 10 x 25 kg ez bar bicep curls, 10 x (42, 48, 48, 54, 54) rope tricep pull downs, 10 x BW negative narrow grip chins, 10 x BW Dips, 10 x 40 kg military press.<br />
<br />
It took 30 mins to do the circuit. Afterwards I finished off with some bicep work<br />
<br />
3 sets of bicep 28's @ 25kgs<br />
3 x 12 @ 36kgs reverse grip cable bicep curls.<br />
3 x 10 es @ 17.5 es, 17.5, 15 DB hammer curls -
I lack motivation to go to the gym all the time. Once Im there though Im usually fine. Ive found this year has helped having a training partner who Ive pre organised training times with. Not wanting to let the training partner down or go against my word is a great motivation to drag myself to the gym.<br />
<br />
Ive also got the motivation of my rugby as well. Im not sure when I'll get back on the field but I want to be ready to go, and be phsyically up to the standard I know I need to be to play good footy (The mental side of things re knee is a different kettle of fish that we'll worry about at the time). Over the last couple years Ive started to work out what training works best for me so I've got no excuses. -
[u][b]Chest and triceps today:[/b][/u]<br />
<br />
3 sets of [b]Press ups [/b](10 x decline, 10 x flat, 10 x incline)<br />
<br />
3 x 10 [b]tricep dips [/b](BW + 10kg)<br />
<br />
[b]Flat bench press:[/b]<br />
10 x 60<br />
10 x 80<br />
10 x 90<br />
8 x 100<br />
6 x 100 + 2 negatives<br />
5 x 102.5 + 2 negatives<br />
<br />
[b]Incline bench Press:[/b]<br />
8 x 60 + 2 negatives<br />
8 x 65 + 2 negatives<br />
6 x 65 + 3 negatives<br />
<br />
[b]Standing military press[/b]<br />
8 x 40 + 2 negatives<br />
8 x 40 + 2 negatives<br />
6 x 40 + 4 negatives<br />
<br />
[b]Bench DB flies[/b]<br />
3 x 10 @ 12.5 es super set with 3 x 10 @ 30 kg DB straight arm tricep extensions to stretch chest<br />
<br />
[b]Tricep rope pull downs [/b]<br />
42 kgs for 17, 15, 13<br />
<br />
[b]Superset with Tricep rope extensions[/b]<br />
42 kgs for 12, 10, 10<br />
<br />
[b]Plus did the following core:[/b]<br />
3 x 25 es heel touches<br />
3 x 10 toe touches with a 15 kg plate<br />
3 x 10 sit ups with a 20 kg plate<br />
3 x 20 medicine ball sit ups -
With leg work completely off the table for the foreseeable future while the knee settles down for a umptenth time I did a [b][u]shoulder session [/u][/b]today.<br />
<br />
[b]Wood Chops high to low:[/b]<br />
3 x 10 es @ 48, 54, 54<br />
<br />
[b]Wood Chops Low to High:[/b]<br />
3 x 10 es @ 42, 48, 48<br />
<br />
[b]Standing DB Arnold Press:[/b]<br />
10 @ 17.5kg es, 10 @ 20 kg es, 10 @ 22.5 kg es<br />
<br />
[b]Seated DB Shoulder press:[/b]<br />
25 kg DBs for 12, 10, 8<br />
<br />
[b]Standing barbell military press:[/b] (double - one rep is start at the front, go behind the head then return)<br />
35 kg x 8, 10, 10 then finish with 20 kg bar x 20.<br />
<br />
Had to get a heavy spot on the last 2-3 reps for each of those barbell shoulder presses, and especially the last 4-5 reps of the bar only blow out at the end. Full failure.<br />
<br />
As pay back for getting my mate to do the standing military press I had to do [b]DB flat bench[/b].<br />
<br />
10 x 30 kg es, 10 x 35, 8 x 40 + 2 negatives, 7 x 45<br />
<br />
[b]3 sets of 9kg DB flies quad set:[/b]<br />
10 x front raises, 10 x side raises, 10 x bent over flies, 10 x shoulder press<br />
<br />
It was a great work out and had a massive pump going at the end of it. Its amazing the difference you get my focusing on a single muscle group for the whole hour. -
I have the same thing going with my training partner. He is stronger than me in max weights, but as soon as you up the reps, or decrease the rest periods and endurance becomes important he dies QUICK.<br />
<br />
[u][b]Back session today:[/b][/u]<br />
<br />
[b]Barbell flat bench[/b]<br />
10 x 90<br />
10 x 100<br />
10 x 110<br />
<br />
(turned up and my mate was doing bench so jumped in for my warm up. I could of gone heavier, but wanted to concentrate on back so left it as a warm up.)<br />
<br />
[b]BW Underhand narrow grip chins:[/b]<br />
3 x 8<br />
<br />
[b]Wide grip Lat pull downs:[/b]<br />
72 kg x 10<br />
77 kg x 10<br />
77 kg x 10<br />
72 kg x 10<br />
66 kg x 10<br />
<br />
[b]DB Bent over Row:[/b]<br />
47.5 kg x 10 es<br />
50 kg x 10 es<br />
50 kg x 10 es<br />
50 kg x 10 es<br />
50 kg x 10 es<br />
<br />
[b]Barbell good mornings:[/b]<br />
42.5 kg x 10<br />
42.5 kg x 10<br />
52.5 kg x 10<br />
52.5 kg x 10<br />
55 kg x 10<br />
<br />
[b]Single left leg hamstring curls:[/b]<br />
18 x 12<br />
15 x 12<br />
15 x 12<br />
<br />
[b]Single left leg hamstring curl negatives:[/b]<br />
21 x 10<br />
18 x 10<br />
18 x 10<br />
<br />
I was in and out within a hour. Would of been 45-50 mins had I just done the back. The knee was finally feeling better this morning after tweaking it doing dead lifts last week. Got woken up during the night last night with my knee having a MASSIVE crack. The knee was a lot looser this morning so the crack must of removed some of the fluid in the joint.<br />
<br />
During the week Ive done absolutely nothing on it outside a bit of light jogging on Tuesday. Im not going to do any heavy weights or running on it between now and my physio check up on Tuesday. I will however target to do as much hamstring rehab as possible. Planning on getting some pool work tomorrow to get some light cardio under the belt. -
Pool session at lunch time. 20 lengths of freestyle and 20 of running. All up 1km of each. I did a length of running every 4-5 lengths of freestyle then did 15 lengths of running at the end.<br />
<br />
I find that I can swim for about 20m before needing to stand up, clear the water out of the nose then keep going.