We shall rebuild him...
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legs and biceps tonight:<br />
<br />
10 minutes of BOSU ball knee rehab for warm up<br />
<br />
Squats:<br />
warm up:<br />
10 x 60 kg<br />
10 x 100 kg<br />
<br />
working:<br />
10 x 120 kg<br />
10 x 122.5 kg<br />
10 x 127.5 kg<br />
<br />
[b][u]Superset with: [/u]Smith Machine Reverse Lunges:[/b]<br />
10 es x Bar + 40 kg<br />
10 es x Bar + 60 kg<br />
10 es x Bar + 60 kg<br />
<br />
[b]Single leg Leg press:[/b]<br />
10 es x 100 kg<br />
10 es x 100 kg<br />
10 es x 105 kg<br />
10 es x 107.5 kg<br />
<br />
[b][u]Superset with [/u]hamstring Drops[/b]<br />
4 sets of 6<br />
<br />
[b]BW Chins:[/b]<br />
3 sets of 10<br />
<br />
[b][u]Super set with Overhand cable bicep curls[/u][/b]<br />
15 x 42 kg<br />
12 x 48 kg<br />
10 x 48 kg<br />
<br />
[b]DB Hammer Curls:[/b]<br />
3 sets of 10 x 20 kg es<br />
<br />
[b][u]Super set with BB Bicep Curls:[/u][/b]<br />
3 sets of 15 x 30 kg<br />
<br />
[b][u]Hill Sprints:[/u][/b]<br />
10 x 50 m hill sprints. Did this with my training partner. Rest was the time it took the other person to get up and back.<br />
<br />
The whole session from start of the BOSU ball warm up to end of the hill sprints was about an hour and a half. Good hard session. -
The last couple weeks have been a bit slack. Had an essay due last Monday so the previous week and a half was spent solidly working on that. I still knocked out a couple full body sessions over that time to keep the gains maintained, but utilised the 3/4s a week from the Wednesday before the essay was due to the Monday where I just solidly stayed away from the gym completely outside of a light 20 min rehab session.<br />
<br />
Last week saw me do a rough full body session on the Monday to get back into the swing of things. It was ugly, and I had very little energy but it was something. Thursday was my first cross fit session, mostly cardio based, and Friday was a full body session, highly being 3-4 sets of parallel squats followed by 3 sets of heavy box squats. Got up to 2 reps at 170 kg on the box squat which was with a weights belt and a spot.<br />
<br />
Saturday I did a dirty/dirty session with another one of the injuried boys. a 5 round circuit followed by 5 rounds of cardio. Circuit was:<br />
10 x 60 kg power cleans into a push press<br />
10 BW dips<br />
10 x 35 kg EZ bar bicep curls,<br />
10 es x 40 kg DB bent over row<br />
10 decline press ups<br />
10 BW chins<br />
<br />
followed by 5 x 500 m on the rower averaging about 1min 40 secs. Rest was the time it took the other guy to do the rep.<br />
<br />
Doing the session within 14 hours of doing heavy squats hurt. especially about the 3rd set of the rower. With the rower I found it easier to go rip shit and bust for the first part of it. Aim to get 300 m done in a minute then settle down into rythem for the last 200 m to sneak in under the 1 min 40.<br />
<br />
Today was a double header. Went into the gym this morning to meet up with the injuried team mate. Did 30 mins of rehab while I waited for the training partner to get to the gym after sleeping in then did 3 rounds of:<br />
12 x BW chins<br />
12 x 20 kg plate sit ups<br />
12 x 20 kg push press<br />
12 kettle bell swings (not sure the weight. Wasnt heavy, but felt it towards the 3rd round, and more so tonight)<br />
12 x 25 kg power bag squats<br />
1 min prone bridge on swiss ball<br />
10 x 10 kg power bag burpies (chest on the ground on top of the power bag, jump up and press the power bag above the head)<br />
1 min side jumps on and off a BOSU ball<br />
1 min jumping step ups<br />
<br />
Good wee sweat up. Was meant to have a 1 min rest in between sets but a combination of not feeling enough of a burn and being short on time due to the late start i did the 3 rounds straight threw. Come the last round I was puffing.<br />
<br />
Tonight was a Chest/tricep session with dead lifts thrown in as a warm up to get them into the week.<br />
<br />
Deadlifts: sets of 8 @ 80, 100, 120, 125<br />
<br />
BB Bench: controlled down, hold for 3 seconds then power up:<br />
10 x 60 kg<br />
10 x 80 kg<br />
7x 100 kg + 2 negatives<br />
5 x 110 kg + 2 negatives<br />
<br />
4 x 120 kg + 2 negatives (this set was just for strength, and I didnt do the 3 seconds hold. Just tried to maintain rythem.<br />
<br />
Incline BB Bench:<br />
12 x 70 kg<br />
8 x 80 kg + 2 negatives<br />
6 x 85 kg + 3 negatives<br />
<br />
Close grip Bench:<br />
12 x 50 kg<br />
10 x 60 kg<br />
8 x 60 kg<br />
<br />
Super set with Dips:<br />
10 x BW<br />
10 x BW + 5<br />
6 x BW + 10; 4 x BW + 5<br />
<br />
Finished off with DB bench flies, and DB overhead arm extensions -
Still been training but have been busy with everything else to post on here. Should be back on the field within a couple weeks now.<br />
<br />
The sessions for the last couple days have been:<br />
<br />
Thursday: 10 km on the rower in 39 mins 27 seconds<br />
<br />
Friday: Hit the dunes at Back Beach in New Plymouth. Im not sure about the length of them, but they were painful. A good 1 hour session<br />
4 x standing climbs<br />
2 x monkey climbs<br />
1 x spiderman crawls - This hurt the most. Funnily enough though it was the easiest to get up with.<br />
<br />
Todays session was a cross fit style work out that I did on my own.<br />
<br />
For time: (29 min, 20 secs)<br />
<br />
100 calaries on the rower<br />
100 hand release press ups<br />
100 butterfly sit ups<br />
100 BW squats<br />
100 wall ball throws -
Good to hear Chubster - nothing like getting back into it... then wondering on Sunday morning why the hell you bothered <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' />
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Yip this weekend just gone was the second game back. First game was 10 mins and Saturday was 30-35 mins. Didnt have any time to warm up as one of the boys got injuried so took a bit to get into the game. Game fitness is obviously non existance but the general fitness and the ability to get my second wind is surprisingly not to bad. Have made a couple runs in each game and taken a bit of contact in the rucks and mauls which has helped the mental aspect of it. With saying that I still have to battle the mental games when it comes to one on one tackle drills and I have to step to the my left hand side. Scrums have been solidly enough at loosehead, although my timing with the boys and timing with the new scrum calls is still raw. Overall though its just awesome to play the game that I love again. Bring on another months worth of rugby so that I can get some game fitness under by belt. Hopefully its enough time to play some football, enjoy myself and push my case for reps.<br />
<br />
Tonights gym session turned out to be a legs session.<br />
<br />
15 mins of warm up<br />
<br />
Box squats: (didnt have my spot tonight which cost me a couple reps, and probably the confidence for the extra 5-10 kg)<br />
10 x 130 kg<br />
8 x 160 kg<br />
6 x 160 kg<br />
<br />
Deadlifts:<br />
10 x 100<br />
10 x 130<br />
8 x 135 kg<br />
<br />
Single leg leg press - 3 x 10 es<br />
<br />
Double leg leg press - 3 x 10<br />
<br />
Wall sits 2 x 2 mins, 4 x 1 mins -
Wednesday night was Upper body. It was my first complete upper body session that Ive done in a while.<br />
<br />
15 mins of warm up and hamstring work.<br />
Wide grip chins<br />
BB Military Press superset with BB bent over row<br />
DB Bench super set with hamstring curls<br />
BB Incline Bench super set with DB side raises<br />
Under hand lat pull down superset with BB front raises<br />
Cable extension<br />
<br />
Thursday morning was cross fit. After warm up and the technique session we did a 20 min AMRAP:<br />
6 Turkish get ups (3 each side) - 10 kg db<br />
12 split lunges<br />
24 high knees<br />
1 hill run with a 9 kg swiss ball on the shoulder. -
Legs today:<br />
<br />
Warmed up with a Bench Session (jumped in with a mate who was nearing the end of his work out) - 3 second pause at the bottom<br />
10 x 70 kg<br />
10 x 100 kg<br />
8 x 110 kg + 2 negatives<br />
6 x 110 kg + 2 negatives<br />
<br />
Bench Squats:<br />
10 x 60 kg<br />
10 x 100 kg<br />
10 x 130 kg<br />
10 x 160 kg<br />
6 x 175 kg<br />
<br />
Reverse Smith Machine Lunges:<br />
10 es x Bar + 70 kg<br />
10 es x Bar + 75 kg<br />
10 es x bar + 75 kg<br />
<br />
Dead lifts:<br />
10 x 100 kg<br />
10 x 130 kg<br />
10 x 135 kg<br />
5 x 140 kg<br />
<br />
Single leg Leg press:<br />
10 es x 100 kg<br />
10 es x 120 kg<br />
10 es x 140 kg<br />
<br />
Double leg leg press:<br />
10 x 200 kg<br />
10 x 220 kg<br />
10 x 220 kg -
Missed last nights gym as I got invited into a skills session which was fun. So I went to the gym early and started my upper body workout before crossfit. Got through wide grip chins, lat pull, dumbbell bench and seated row. Didn't get to the shoulders thankfully as the crossfit session was<br />
<br />
20 thrusters<br />
5 burpies<br />
30 thrusters<br />
10 burpies<br />
40 thrusters<br />
15 burpies<br />
50 thrusters <br />
20 burpies.<br />
<br />
This wrecked me. I had zero spring for the burpies. I did the first set of thrusters at 40kg them the rest at 30kg -
ugh, that is a heap of thrusters! even at 30kg!!<br />
<br />
You might need a thread title edit bro, sounds like you are officially off the blocks in the front yard and back on the road!! Really cool to see you make a good recovery, Kahui would be sooo jelly. Onward and upward! -
They are evil. So much easier when you have the juice to stand quickly so the bar jumps off your shoulder***. Once you get tired getting your hands under the bar into lift position is a bitch lol<br />
<br />
***If you are like me and still working on tricep/wrist flexibility so you can keep your hands on the bar with elbows up. -
Today was a recovery session followed by a chest and bicep session.<br />
<br />
Recovery session was: (40mins)<br />
1250 m on the rower<br />
3 x 100 skips<br />
3 x 20 BW squats<br />
3 x 10es lunges<br />
3 x 1km on the treadmill (5min kms)<br />
5-10 mins of stretching<br />
<br />
Weights session: (45-50 mins)<br />
3 x 10 weighted dips<br />
3 x 10 DB bench super set with 10 DB bench flies<br />
3 x 10 DB incline bench super set with 10 DB overhead chest extension<br />
3 x 10 cable cross overs (high to low) super set with 10 ez bar standing tricep extensions<br />
3 x 10 cable cross overs (low to high) super set with 10 rope pull downs -
Leg day today. I was buggered and had no real interest in gym but dragged my arse along regardless. Glad I did to as I pushed post op PBs in all exercises either by weight, reps or both.<br />
<br />
Box squat: finished on 180 x 2<br />
Alternative barbell lunes: finished on 10 es x 80 kg<br />
Single leg Hamstring curls<br />
Dead lifts: finished on 10 x 140 kg<br />
Single leg leg press: 10 es x 130 kg<br />
Dbl leg leg press: 10 x 250 kg -
After whats been a bitch of a month with the knee playing up, being informed that my maternity leave cover job was coming to an end and a relationship break up I finally got back into the gym for a decent session in the gym tonight. Having to be careful with the load I put through with the knee. Today was a short sharp full body session.<br />
<br />
Box Squats - finished on 150 kg x 10<br />
<br />
3 rounds of triset:<br />
<br />
Single leg hamstring curls - 10 x 18 kg<br />
<br />
Dips - finished on BW + 30 kg x 10<br />
<br />
10 x BW wide grip chins <br />
<br />
DB Bench finish on 8 x 45 kg es<br />
<br />
EZ Bar bicep curls - bar + 30 kg -
Been a bit of a quiet couple weeks since the club season has finished. Still been doing some training but its been low key to allow the body some time to recover. Add in a trip to Sydney for state of origin which involved a shit load of walking over the couple days but also a decent amount of alcohol on the Tuesday night with the hostel crew. <br />
<br />
Need to get back into it though so Saturday morning I went in and did one of my circuits. In and out within the hour while the circuit took 45 mins. Absolutely wrecked me. Circuit involved negative chins, bicycle crunches, mountain climbers, heel touches, bicep curls, dips, Arnold press, decline press ups, kettle bell swims, Db bench and db row. 5 rounds.<br />
<br />
Last night was my first full leg session in about 6 weeks. Lighter weights to allow me to get the knee through all the exercises and to allow my knee to function through out the week. Involved deep front squats, db lunges fwd then reverse, db steps ups, hamstring curls and wall sits. 3-4 sets of 10 for all. Considering it was lighter weights I was surprised that my arse and inner thighs were sore this arvo at work.<br />
<br />
Really need to introduce some speed endurance quickly. Get back into the intervals again. I need to get fitter but donut smartly in order to get through another 10 weeks of footy. Looking forward to the challenge -
Quick shoulder and back session tonight. Felt buggered after work and have crossfit tomorrow morning so it was short and sharp. <br />
<br />
Deadlifts superset with wide grip chins<br />
Military press superset with narrow grip chins<br />
Db bent over row super set with Arnold press