We shall rebuild him...
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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