SPRING TRAINING



  • [b]GOALS (by December 15):[/b] Weigh Under 100 kegs, Deep Squat 180/5, Bench 140/5, Deadlift 235/1, Row 5000m:19.59

    [b]Week One.[/b]

    Sat: 40 min run through Wetlands with RB jnr

    Sun: 2 x Murphys @945am, 1 bottle ale, 1 wine, tower burger combo and fresh roadkill crispy duck.

    Mon: TIN Squat, Bench, LPD, Core

    Tues: Row 5 x 1000m

    Wed: TIN Cleans, Stand BB Press, Front Squat, DB Leg Curl, BB Row, Plate Stack Rows, DB Press Ups, Trap Bar Shrugs & Core

    Thurs: Row 5000m

    Fri:

    Sat:



  • whats' your 5k time now? I think Kirwan is aiming for the same target in a similar time frame



  • [quote name='Duluth']whats' your 5k time now? I think Kirwan is aiming for the same target in a similar time frame[/quote]

    I think I was about 21.15 last night, so way off at the moment. When I get it under 20 I will be happy!



  • [b]Week Two:[/b]

    Saturday: Pub Brekky , 6 X Guinness, BBQ Lamb Chops

    Sunday: 10 minute outdoor run, 1000m Row, 10 minute outdoor run (Hills), 1000m Row, 10 minute outdoor Run



  • [quote]Saturday: Pub Brekky , 6 X Guinness, BBQ Lamb Chops[/quote]

    MMMMMmmmmmm, foooood....



  • [quote name='Red Beard'][b]Week Two:[/b]

    Saturday: Pub Brekky , 6 X Guinness, BBQ Lamb Chops

    Sunday: 10 minute outdoor run, 1000m Row, 10 minute outdoor run (Hills), 1000m Row, 10 minute outdoor Run[/quote]

    Monday: TIN Squat 4x6, Stand BB Press 4x6, BB Row, 4x6, Hang Crunch 4x10



  • [b]Friday.[/b] TIN 525-625pm

    Snatch 4 x 5, Bench 2x5, 4x4, Box Squat 2x5, 4x3, BB Row 2x 10, Chins 2x6, LPD 2x10, Shrugs 3x10, Stand BB Press 2x15, Hang Crunch 3/12. 60 Mins duration 30 sets. Awesome workout.



  • [b]Tuesday [/b] TIN 715-755pm

    Box Squat 4x6, Bench 4x6 CGPD 4x6, Hang Crunch 3 sets.

    I've decided to compete in a novice lifting comp on 7th Nov. Full steam ahead.



  • good work RB - that tickles my fancy too - a lifting comp, but would have to get my dodgy shoulder sorted for heavy weights.

    Bench, squad and deadlift type of thing??



  • [quote name='BartMan']good work RB - that tickles my fancy too - a lifting comp, but would have to get my dodgy shoulder sorted for heavy weights.

    Bench, squad and deadlift type of thing??[/quote]

    Yep thats it Bart. 1RMs of the big three. Have some goals in mind, just need to tread carefuly with my dodgy hip!



  • do they have a flea-weight division...!!



  • [quote name='BartMan']do they have a flea-weight division...!![/quote]

    I think the Novices are all lumped together, both fat and thin alike!



  • Thursday 650-730pm

    Run/Waddle/Walk 40 minutes. Yeah Boi! Did okay for an overweight GINGA NINGA



  • [b]Thursday TIN[/b]

    330- 430pm

    Squat 3x5, 2x3 3x1 (1RM)

    Bench 3x5 2x2 3x1 (1RM)

    CGPD 4x6

    [b]Awesome[/b][*]



  • [b]Friday TIN[/b] 40 minutes

    Stand BB Press 4x6, BB Row 4x6, DB Curls 4x6, Matrix Curls 2x20, TPD 4x10-6, DB Tri Ext 2x10, Hang Crunch 3x10



  • [b]Saturday[/b]

    NETFIT Gym, Ellersilie Auckland 8am
    [b]
    Mini Stronngman Class[/b] 60 minutes

    One word Awesome. Ive never been physically so smashed in the last decade. Ended the session lying on my back sucking in the big ones.

    We worked in blocks (had to complete each one under 2 mins) doing 4x25 metre shuttles/relays of combined exercises: Farmers walks, various sleds exercises, sprints, tyre Flipping.... Most challenging and enjoyable workout Ive had for yonks. I felt sick for an hour afterwards. Awesome. I hit the wall during the last challenge but somehow managed to finish.

    Also went to the Get Strength Workshop in Onehunga to get some lifting harnesses that arvo. If youre into weights the Get Strength HQ is like heaven. They design and fabricate specialist weight machines and Strongman equipment which they supply to most NRL clubs, all S14 franchises and many ANZ Cup unions not to mention the Bulls in Pretoria. 80% of their sales head offshore! Met the owner who is a former NZ Powerlifter and record holder. In just 10 minutes he improved my bench, squat and deadlift technique beyond my wildest imagination.

    [url="http://www.getstrength.com"]http://www.getstrength.com[/url]



  • looks and sounds great - will look at the website when my attention span grows longer than a gnats pissle again!



  • [b]Monday[/b] 11pm Run 30 minutes

    [b]Tuesday[/b] 4pm TIN Squat 2x5 4x3, Bench 2x5 4x3, LPD 5x6, Hang Crunch 3x12



  • [b]Thursday:[/b] Taupo 50 minute Run/waddle/walk from 5 Mile Bay along SH1 to 3 Mile Bay and back along lake front and paddocks.

    [b]Monday:[/b] Row Intervals 4/3/2/1/2/3/5

    [b]Tuesday [/b]
    Gym 215-310pm: Leg Ext 5x10-8, Leg Curl 3x10-8, DB Bench Leg Curl 2x10, Stand BB Press 4x10-6, Dips 1set

    Home 340-4pm: Sled Drag 3 x 20m, Sled Explosive Row 3x20m, Sled Pull 3x20m, Sled Single Arm Row 3x20m. 240m.



  • [quote name='Red Beard'][b]Thursday:[/b] Taupo 50 minute Run/waddle/walk from 5 Mile Bay along SH1 to 3 Mile Bay and back along lake front and paddocks.

    [b]Monday:[/b] Row Intervals 4/3/2/1/2/3/5

    [b]Tuesday [/b]
    Gym 215-310pm: Leg Ext 5x10-8, Leg Curl 3x10-8, DB Bench Leg Curl 2x10, Stand BB Press 4x10-6, Dips 1set

    Home 340-4pm: Sled Drag 3 x 20m, Sled Explosive Row 3x20m, Sled Pull 3x20m, Sled Single Arm Row 3x20m. 240m.[/quote]

    [b]Friday[/b]
    6pm; Run/Waddle (45 mins) including sets of Dips followed by 15 grunting mins of Tyre Sleds 2x120m , crunches and push ups.



  • [b]Saturday[/b]

    TIN 11-12. Squats 2x5 3x3, CGPD 4x6, DB Shrugs 3x10, Satnd BB Press 3x8, DB Row 4x10/8/6/6, DB Bench 8/6/6/6, Farmers Walk 1 set. Good Sesh



  • [quote name='Red Beard'][b]Saturday[/b]

    TIN 11-12. Squats 2x5 3x3, CGPD 4x6, DB Shrugs 3x10, Satnd BB Press 3x8, DB Row 4x10/8/6/6, DB Bench 8/6/6/6, Farmers Walk 1 set. Good Sesh[/quote]

    330pm. Run 30 minutes on tracks through Wetlands reserve. 7x 3-4 mins Intervals, 60-90 second walk recovery between each set.



  • [b]Monday Lunchtime[/b]

    Row 3 x 1000 sub 4min kms

    Just a quickee, then back to work.



  • What's your weight now RB?



  • [quote name='Hooroo']What's your weight now RB?[/quote]

    Not sure actually. Im guessing around the 108 mark, thats where I usually sit. Need to find a reliable set of scales and stick with them. Been inspried watching the latest series of The Biggest Loser (Couples), Aussie Edition. Sounds like porn when I read it like that! Anyway ive been recording it while at work and watching it every night. Because Im a cheat Ive already been to the website and looked at all the after photos. The results are incredible. The old fella who won lost about 90kgs!



  • RB - Mrs bought some Tanita (I think) brand scales that do weight. body water and BF measurements. the first two pretty accurate, the last one varies heaps...!! THey would be worth it I think - bought them when she was doing Jenny Craig, they are the bomb when it comes to scales.



  • [quote name='Red Beard'][quote name='Hooroo']What's your weight now RB?[/quote]

    Not sure actually. Im guessing around the [b]108[/b] mark, thats where I usually sit. Need to find a reliable set of scales and stick with them. Been inspried watching the latest series of The Biggest Loser (Couples), Aussie Edition. Sounds like porn when I read it like that! Anyway ive been recording it while at work and watching it every night. Because Im a cheat Ive already been to the website and looked at all the after photos. The results are incredible. The old fella who won lost about [b]90[/b]kgs![/quote]

    Getting down to 18 kg might be a bit on the slight side RB xzxcool



  • [b]Tuesday 2-3pm[/b]

    TIN: Smith Squat 4x10, Wide Grip LPD 4x10, Stand BB Press 3x10 One leg DB Calf 3x10, BB Tempo Row 3x10, DB Fly 3x12, Concentration Curl 2x10, DB Tri Ext 3x10, Weighted AB Crunch 4x15.



  • [quote name='MN5'][quote name='Red Beard'][quote name='Hooroo']What's your weight now RB?[/quote]

    Not sure actually. Im guessing around the [b]108[/b] mark, thats where I usually sit. Need to find a reliable set of scales and stick with them. Been inspried watching the latest series of The Biggest Loser (Couples), Aussie Edition. Sounds like porn when I read it like that! Anyway ive been recording it while at work and watching it every night. Because Im a cheat Ive already been to the website and looked at all the after photos. The results are incredible. The old fella who won lost about [b]90[/b]kgs![/quote]

    Getting down to 18 kg might be a bit on the slight side RB xzxcool[/quote]

    Around 95 or 96 kegs would be great for me I reckon. Thats about 15 stone in the old money (95.254 to be precise).



  • that's what I thought too RB, that is my 'before' photo on those other thread - mid 90s.

    It then spirals out of control!!

    But not really, loved it, and loving it.



  • [quote name='BartMan']that's what I thought too RB, that is my 'before' photo on those other thread - mid 90s.

    It then spirals out of control!!

    But not really, loved it, and loving it.[/quote]

    Thats why I now call you Jerrateech. My one dollar a day sponsorship form in in the mail.



  • [b]Thursday[/b]
    [b]
    6pm TIN:[/b] Smith Squat 4x10, CGPD 4x8, DB Bench 10/8/6/6, Hang Crunch 3x10

    [b]640pm Run:[/b] 40 minute run with RB jnr plus Dips.



  • [b]Friday[/b]
    6pm Row Intervals 20 mins follwed by 6km Bike.



  • Monday

    730 am! Climbed to the sunmmit of Mount Te Aroha with RB Junior and his cobber this morning. 3123 ft its the highest point in the Kaimai Ranges. 2.5 hours to the top by track and then 90 mins return down the access road. Bloody good blow out. Awesome. Havent scaled the Mt for 24 years. Will def be doing it more often from now on over the summer months.



  • [b]Friday Tin:[/b]

    Box Squat 4x5 1x3, Bench 4x5, Deadlift, 2x5 3x3

    [b]Monday:[/b]

    TIN Shoulders: Stand SMP 5/5, Trap Bar Shrugs 4/12, Rear Deltoid 4/12, Farmers Walk 3 Sets, 4 Ex Core Combo.

    [b]Tuesday:[/b]

    Tin: Deep Squat 2x5 3x3, Bench 3x10, CGPD 4x10, Rear Deltoid 4x12, 4 Ex Core Combo

    Starting to feel in better shape now, can feel some new muscles and have lost abit of jubba. Broke my toe on the 800LB tyre I have been flipping on my back lawn though. May make running a no go for a few weeks. Damnit. Slowly getting back into the groove, eating is better and starting to get the old spring back in the step. Must be the good weather we're having.



  • Hey RB - would be keen to do that one weekend - have never climbed the mt.



  • [quote name='BartMan']Hey RB - would be keen to do that one weekend - have never climbed the mt.[/quote]

    Yeah its awesome on a clear day. You might have to give me a 60 minute head start!



  • Thursday Quickee

    20mins Superset

    Squat 5x10, Bench 5x10, DB Row 5x10, Crunch/Cycles 60 reps



  • Friday

    [b]TIN 615-7pm[/b] Back/Trap/Delt/Core

    Deadlifts 5x10-3, Stand BB Press 4x10-8, Hang Cleans 5x5-3, Rear Deltoid 3x12, DB Row 3x10, DB Shrug 3x12, Hang Crunch 2x15.



  • Tuesday 645-730pm

    [b]TIN:[/b] Cleans 4x5, Box Squat 5x5, Bench 2x5, 2x3, 1x10, BB Row 3x10, CGPD 3x10


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