We shall rebuild him...
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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. -
Had takeaways as a treat tonight and felt shot afterwards so jumped on the bike for half an hour. Varied from level 7 up to level 12 and stayed over 95 RPM the whole time and targeted to stay over 100. Burnt 350 calaries. Nothing to intense but got a good sweat up
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[u][b]Monday was Chest:[/b][/u]<br />
[b] [/b]<br />
[b]BW Press Ups:[/b]<br />
3 sets of 10 x Decline Press Ups, 10 x Flat Press Ups, 10 x Incline Press Ups<br />
<br />
[b]BW Dips[/b]<br />
5 x 10 reps<br />
<br />
[b]Barbell Bench Press:[/b]<br />
10 x 60 kg<br />
10 x 90 kg<br />
8 x 90 kg + 2 negatives<br />
8 x 100 kg + 2 negatives<br />
5x 110 kg + 2 negative<br />
<br />
[b]Barbell Bench Press Drop Sets: (Only rack up the weights long enough to drop down to the next weight, and dont stop until you hit failure on the 60 kg)[/b]<br />
80 kg x 7 - 70 kg x 6 - 60 kg x 5<br />
70 kg x 6 - 65 x 5 - 60 x 4<br />
<br />
[b]Barbell Close grip Press Ups:[/b]<br />
60 kg x 6 + 2 negatives<br />
60 kg x 8<br />
60 kg x 6 + 2 negatives<br />
<br />
[b]Barbell Incline Bench:[/b]<br />
50 kg x 8 + 2 negatives<br />
50 kg x 8 + 2 negatives<br />
50 kg x 8 + 2 negatives<br />
[b] [/b]<br />
[b]DB straight arm over head extensions to stretch chest:[/b]<br />
3 sets of 27.5 kg x 10<br />
<br />
[b]DB bench flies[/b]<br />
3 sets of: 12.5 kg es x 10<br />
<br />
[b]Db Tricep Kick backs[/b]<br />
3 sets of 10 es @ 6 kg<br />
<br />
[u][b]Today was Shoulders:[/b][/u]<br />
<br />
[b]Cable Wood Chops high to low supersetted with wood chops low to high[/b]<br />
3 x 10 es @ 45kg, 100, 100<br />
<br />
[b]Standing Hamstring Curl Rehab[/b]<br />
<br />
[b]BOSU ball balance work - knee rehab[/b]<br />
<br />
[b]DB Seated Shoulder Press[/b]<br />
12 x 22.5 kg es<br />
10 x 25 kg<br />
10 x 25 kg<br />
<br />
[b]Standing Barbell Shoulder press Doubles[/b]<br />
35 kg x 10<br />
37.5 x 10<br />
37.5 k 10<br />
20 x 20<br />
20 x 20<br />
20 x 20<br />
<br />
[b]Standing DB Arnold Press:[/b]<br />
17.5 es x 10<br />
15 es x 10<br />
17.5 es x 10<br />
<br />
[b]DB Bench Press:[/b]<br />
35es x 10<br />
40 es x 9<br />
42.5 es x 6<br />
<br />
[b]DB Quad set of 10 x front raises, 10 x side raises, 10 x bent over flies, 10 x shoulder press:[/b]<br />
3 sets @ 9 kg es<br />
<br />
[b]Medicine ball sit up throws[/b]<br />
3 x 20 @ 10 kgs<br />
<br />
[b]Heel Touches[/b]<br />
3 x 15 es<br />
<br />
[b]10 kg Medicine ball toe touches[/b]<br />
3 x 15<br />
<br />
[b]10 kg Medicine ball Russian Twists:[/b]<br />
3 x 15 es -
Those are some pretty chocka workouts bro - how long do they tend to take you? <br />
<br />
And how is the knee coming along? -
[quote name='Paekakboyz' timestamp='1358367369' post='337767']<br />
Those are some pretty chocka workouts bro - how long do they tend to take you?<br />
<br />
And how is the knee coming along?<br />
[/quote]<br />
<br />
The work outs take any where from 50 - 60 mins through to the 1 hour 40 minutes for last nights session. It all depends on how much core and rehab I do. Ive designed the strength work outs (either chest, shoulders, back) to be about 50 - 55 minutes, anything in addition to that is strictly extras. I need to do my rehab, but Im to lazy to get up in the morning to do it so I just slap it on at the end of the work out.<br />
<br />
Knees coming along well, but still slowly. Im starting to improve with my range of movement and my strength. I still have to be careful to not over do it as I have the tendency to go 2-3 weeks, before the knee throws a wobbily and I need to pull back a bit. Ive been told by the phsyio that this is normal and Ill continue to have ups and downs.<br />
<br />
I can do Squats and Dead lifts as part of my strength work on the opposite ends of the week. In regards to rehab I need to try to rehab everyday picking a combination of 2-3 exercises. I have to do hamstring rehab 2 days with a day off. In addition to that I also have to do quad, calf, glutes and balance rehab exercises.<br />
<br />
Tonight was an RPM class. Nice to do a bit of cardio. -
[u][b]Back Day today.[/b][/u]<br />
<br />
5 mins on the Rower to warm up.<br />
<br />
[b]BW close grip chins: super setted with 3 x 10 single leg bridges - Go up on both legs, lift right leg off ground (hamstring rehab)[/b]<br />
x 10, x 8, x 7<br />
<br />
[b]Wide grip lat pull downs super setted with 3 x 10 single leg bridges - up and down on left leg (hamstring rehab)[/b]<br />
10 x 72 kg<br />
10 x 78 kg<br />
5 x 78 kg/ 5 x 72 kg<br />
<br />
[b]Good mornings:[/b]<br />
40 kg x 10<br />
42.5 kg x 10<br />
45 kg x 10<br />
47.5 kg x 10<br />
<br />
[b]Seated Cable Rows:[/b]<br />
10 x 72 kg<br />
10 x 78 kg<br />
10 x 78 kg<br />
<br />
[b]Bench Squats:[/b]<br />
10 x 60 kg<br />
10 x 80 kg<br />
10 x 100 kg<br />
<br />
[b]BB Bench Press - Max Strength Test:[/b]<br />
90 kg x 6<br />
100 kg x 6<br />
110 kg x 6<br />
120 kg x 4<br />
130 kg x 2<br />
135 kg x 2<br />
137.5 kg x 1<br />
<br />
[b]Seated ez bar bicep curl:[/b]<br />
22.5 kg x 12<br />
25 kg x 10<br />
25 kg x 10<br />
<br />
[b]Super setted with DB hammer Curls[/b]:<br />
3 sets of: 20 kg es x 10 es<br />
<br />
Wasnt feeling overly that energetic but knocked out the back exercises pretty short and sharp. The squats were light, but were good to get back into the movement for my knee. I didn't want to push the knee, so I left it at the 100kgs.<br />
<br />
In regards to the bench, doing the strength test was a decision made on the fly and I was stoked about the results. I honestly didn't think I was going to push that type of weight, but obviously shows that what ive been doing has been working. -
I think that is the max I ever pressed for Bench. Me and the big fella Cyril used to do that too, be feeling good so would try and whack out some PBs. Nowadays am stoked when I get three figures as I managed to do the other day - 6 x 100 hooo-ahhh! SO what it the prognosis on the knee at the moment, will you pull a pair of boots on in anger this season?
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Phsyio see's absolutely no reason why I shouldn't be able to get back into playing this year. I've got a long way to go due to the severity of my injury, my size, my position, and my ethicity (apparently maori's heal quicker than us white guys due to their gene's).<br />
<br />
We started talking through a plan of attack to get back into it. First round is completely out of the picture. Trying to push to get back before May is setting myself up for failure. Ive got atleast the next 4-6 weeks of continuing the rehab, cardio and introduction of more and more strength work in the form of Squats and dead lifts. Once Ive got the clearance to get back into training I will have about a month of full contact trainings to build my confidence up, and get the body used to the contact. If I get through that it will be playing a few games with the B's for confidence and to beat a few people up, then I'll eventually get back to A's.<br />
<br />
By the time I get back on to the field it will be over a year since I blew my knee out and I'll be very eager to get back out there. I'm already the strongest that I've been since Waikato, so if I can get my mind right, I'm feeling sorry for that first person I line up in that first ruck.