Ready to Rumble



  • Have not consumed single one unit of alcohol for the last nine weeks (since March 14). Despite the Chiefs winning S15 and COBRAS making the finals of TV club rugby I have remained stoically on the wagon of sobriety. This may change within 24 hours however because my book launch kicks off at the Palace tomorrow night at 530pm.

    Whats even more surprising is I have been doing more cardio than weights lately. WTF? I've been a barefoot treadmill runner for the last month...and will continue to do so for at another four weeks... just conditioning my creaking joints for real outdoor running in Spring.

    Have been ripping into Oats most mornings for breakfast. Energy to burn! Do need to cut back on greasies though.

    I will be 39 in January and would like to start playing rugby again next season after a 7 year hiatus. Nothing flash, Bs for the Mighty COBRAS will be my lot. 40 minute cameos off the bench every Saturday arvo will do me nicely. I dont need to get any bigger or stronger..... just fitter, quicker and way more flexible.

    Balance is the key for me. Not getting carried away and doing too much. And remembering rest days are just as important as balls to the wall training.

    Friday 3rd: Weights (PUSH) 60 minutes
    Saturday 4th: Treadmill 45 minutes
    Tuesday 7th: Treadmill 30 mins
    Thursday 9th: Treadmill 40mins



  • Oh yeah and I bought some new toys recently. I now have a TRX, Strength bands and AB wheel to go with my kegs, tyres and sledge hammer.



  • Ha ha a fine reward for not drinking and all that cardio!! well done mate. I'm a few years behind you (34) and toying with another season of rugby next year... I miss it but I don't miss the injuries! had a shitty run before I gave it away. You're a long time retired!



  • Looking forward to this Red Beard.

    Subscribed.....



  • I haven't drunk for a couple of minutes. Hats off to ya for conquering that demon RB.

    Like yourself I've been busting out heaps more bodyweight type shit. I'm 35, getting greyer but probably getting fitter and in better shape. This is a must for later years so I can kick my sons arses simultaniously.



  • After personally getting on top of the demons of the booze I personally know how tough it is to go stone cold sober. Its not until you go stone cold until you realise how hooked you are to that beautiful amber liquid. I got off of it due to my study, and then because I wanted to give rugby a decent crack a second time. It would of taken a good couple months before I stopped missing it. For that Redbeard I take my hat off for you.

    Its amazing how much more energy and time you have during your week to do stuff when you dont drink, or spend a day hung over.

    Ill be keeping an eye on this forum. Good luck to you. Im sure you'll be fine, keep the cardio up!!



  • Amazing how much better my quality of sleep is to being off the sauce. Not to mention the clarity!



  • [quote name='Paekakboyz' timestamp='1344496073' post='303210']
    Ha ha a fine reward for not drinking and all that cardio!! well done mate. I'm a few years behind you (34) and toying with another season of rugby next year... I miss it but I don't miss the injuries! had a shitty run before I gave it away. You're a long time retired!
    [/quote]
    The injuries were the reason I gave it away mate. But I've always been a martyr for punnishment and am nearly ready to get banged up again. My knnes have run out of cartilege anyway. And besides watching club rugby every week for the last few years has me itching to test the waters again.

    I read that Spike Millgan was still playing rugby in his 70s! Theres hope for me yet.



  • My partner and my family have been putting pressure on me to consider giving the game up, citing to many injuries. My arguement is as mentioned above that you're a long time retired. Plus while Ive just had a knee reconstruction its the first MAJOR injury that Ive had. Niggles are all good. I find the tackling or break downs to bad, Its normally the scrumaging which hurts the body and stiffens you up the most



  • [quote name='Chubby13' timestamp='1344554100' post='303338']
    My partner and my family have been putting pressure on me to consider giving the game up, citing to many injuries. My arguement is as mentioned above that you're a long time retired. Plus while Ive just had a knee reconstruction its the first MAJOR injury that Ive had. Niggles are all good. I find the tackling or break downs to bad, Its normally the scrumaging which hurts the body and stiffens you up the most
    [/quote]
    Yep my neck, knees and hips are living proof of that. The neck still gioves me the most gip. Although at Bs club level in the Valley it wont be placed under much pressure.



  • [quote name='Red Beard' timestamp='1344501967' post='303235']
    Amazing how much better my quality of sleep is to being off the sauce. Not to mention the clarity!
    [/quote]

    Really ? after a few bottles of wine I'm out for the count and snoring away.



  • [quote name='MN5' timestamp='1344562176' post='303369']

    Really ? after a few bottles of wine I'm out for the count and snoring away.
    [/quote]
    Ah but I dont wake up with the hangover either!!!. In fact I'm waking up full of beans ready to rip into a new day it at the moment whereas in the past I felt zonked and my body felt so sore I had to do the ten point roll. Chubby and the other front rowers online will know exactly what I mean!



  • Friday: [b]Weights:[/b] 60 mins
    Cleans 4x3 2x1
    Box Squat 5/4/3/2/1
    Bench 6/4/3/2/1
    Chins 3/8
    DB Curls 2/5
    Planks 2x 1 min



  • What's the weight pattern for those sets RB? Is it a lighter start or are you going for a challenging set immediately and then lowering reps? I'm kind of settled on 3 sets of 6 for bench, squat, cleans with an extra set or two of light weight/high volume to finish.

    Solid workout to kick off your weekend bro! good stuff



  • [quote name='Red Beard' timestamp='1344502063' post='303236']
    The injuries were the reason I gave it away mate. But I've always been a martyr for punnishment and am nearly ready to get banged up again. My knnes have run out of cartilege anyway. And besides watching club rugby every week for the last few years has me itching to test the waters again.

    I read that Spike Millgan was still playing rugby in his 70s! Theres hope for me yet.
    [/quote]

    When I was playing in the UK there was a fella in one of the teams we played against that was easily 60+, he didnt do a great deal and you kinda didnt want to hit him too hard, but he was out there...

    I contemplated playing again this year for all of 5 mins and then decided to get fit instead. I go and watch club footy and think I'd love to give it another season, but with the kids at that age with their own sports, I just wouldnt have time for anything!

    Think you fellas must all drink a bit more than I do...I have 2 bottles sitting in my fridge still from before I went to the UK almost 2 months ago, in fact I think I have only had 2 stubbies of beer in the past month, and a few shots of the hard stuff.



  • [quote name='taniwharugby' timestamp='1344587820' post='303478']
    When I was playing in the UK there was a fella in one of the teams we played against that was easily 60+, he didnt do a great deal and you kinda didnt want to hit him too hard, but he was out there...

    I contemplated playing again this year for all of 5 mins and then decided to get fit instead. I go and watch club footy and think I'd love to give it another season, but with the kids at that age with their own sports, I just wouldnt have time for anything!

    Think you fellas must all drink a bit more than I do...I have 2 bottles sitting in my fridge still from before I went to the UK almost 2 months ago, in fact I think I have only had 2 stubbies of beer in the past month, and a few shots of the hard stuff.
    [/quote]

    Had my book launch tonight at the Palace Hotel Te Aroha and despite being given a free bar tab only downed three pints of Guinness in 3 hours. Which also means I have only had three beers in 10 weeks!.



  • [quote name='Red Beard' timestamp='1344565329' post='303388']

    Ah but I dont wake up with the hangover either!!!. In fact I'm waking up full of beans ready to rip into a new day it at the moment whereas in the past I felt zonked and my body felt so sore I had to do the ten point roll. Chubby and the other front rowers online will know exactly what I mean!
    [/quote]

    I find that I my sleep more solid when I go to bed sober. Even after a quiet dozen my sleeps a lot more restless. I studied at uni for five and a half years and was written off every Sunday. Had a massive paper to finish my degree so stopped drinking and it was amazing the work I got done on the Sunday's. Still got a sleep in but got productive almost straight away. I also notice I feel the bumps from rugby way more after a night on the piss than when I stay sober.



  • [quote name='Red Beard' timestamp='1344565329' post='303388']
    Ah but I dont wake up with the hangover either!!!. In fact I'm waking up full of beans ready to rip into a new day it at the moment whereas in the past I felt zonked and my body felt so sore I had to do the ten point roll. Chubby and the other front rowers online will know exactly what I mean!
    [/quote]

    Hangovers have never been a problem for me which is both a blessing and a curse !

    Well done on the book launch pal.



  • [quote name='Paekakboyz' timestamp='1344586921' post='303474']
    What's the weight pattern for those sets RB? Is it a lighter start or are you going for a challenging set immediately and then lowering reps? I'm kind of settled on 3 sets of 6 for bench, squat, cleans with an extra set or two of light weight/high volume to finish.

    Solid workout to kick off your weekend bro! good stuff
    [/quote]
    Always do 4x3 of a power exercise as a warm up.... working up to a 3RM by set 4.

    Only do 5/4/3/2/1s once a month (if that) for squat/bench deads.. And I reckon my one rep on squat tonight was only at about 90% tonight. But it was a good sesh



  • Another idea to get you ready for rugby would be to switch your weights plan to high reps to build up muscle endurance partnered with your cardio. 4-5 sets of 12-15 reps. It will help a lot with your over all conditioning



  • [quote name='Chubby13' timestamp='1344643959' post='303579']
    Another idea to get you ready for rugby would be to switch your weights plan to high reps to build up muscle endurance partnered with your cardio. 4-5 sets of 12-15 reps. It will help a lot with your over all conditioning
    [/quote]
    Too right. Im going to switch in Summer to a Kettlebell/TRX/Tyre & Keg functional programme incorporating super sets and shuttles. Aim to just be lifting weights in the gym once a week and do the rest of my resistance work outdoors.



  • Saturday 345pm: Treadmill 40 mins.



  • Monday: [b]TIN [/b](Pull DAY)

    [u]945-1045am[/u] (60 minutes)

    Row 1000m
    Hang Cleans 4/3
    BB Good Mornings 10/8/8/8
    DB Row 10/8/6/6
    Chins 4/6
    Plank 3 Sets & BB Landmines 3/8
    Row 1000m



  • What are land mines?



  • [quote name='Chubby13' timestamp='1344842001' post='303861']
    What are land mines?
    [/quote]
    These thingees:

    [url="

    "]



  • Ahhh so that is what they are called. Do them as part of my circuit - last exercise for 1 min. Always a killer after the pressups.

    And nice to see the good mornings in there. Good SOLID exercise that one.



  • shouldnt be too hard to make a 'landmine' or similar...I used to do them just wedging the bar against the wall, but it wasnt stable enough, although I probably did too much movement and didnt keep the core stable enough either.



  • [quote name='taniwharugby' timestamp='1344845889' post='303872']
    shouldnt be too hard to make a 'landmine' or similar...I used to do them just wedging the bar against the wall, but it wasnt stable enough, although I probably did too much movement and didnt keep the core stable enough either.
    [/quote]
    I rest end of bar on olympic plate with towel inside. Tears the towel up everytime though. This is what you need to weld up!
    [url="http://www.no1fitness.co.nz/crossfit-equipment/total-core-trainer-w-handle.html"]http://www.no1fitness.co.nz/crossfit-equipment/total-core-trainer-w-handle.html[/url]
    .



  • Someone on here ( davidav maybe, where is he ? ) swore by bodyweight type stuff rather than years of weights. I'm starting to agree with him as it seems you are too RB. Do you reckon too many heavy weights make ya a bit stiffer and less flexible ? ( not that' I was ever quite in your league but still ! ) I'm really improving my push ups and "proper" pull ups ( in the past I may not have extended the arms fully enough ) like no ones business.......

    as an aside a mate told me today that Lisa Carrington who is a) tiny and ahem, a chick can bench 90-95kg. Farkin hell ! amazing effort.....



  • [quote name='MN5' timestamp='1344927142' post='304095']
    Someone on here ( davidav maybe, where is he ? ) swore by bodyweight type stuff rather than years of weights. I'm starting to agree with him as it seems you are too RB. Do you reckon too many heavy weights make ya a bit stiffer and less flexible ? ( not that' I was ever quite in your league but still ! ) I'm really improving my push ups and "proper" pull ups ( in the past I may not have extended the arms fully enough ) like no ones business.......

    as an aside a mate told me today that Lisa Carrington who is a) tiny and ahem, a chick can bench 90-95kg. Farkin hell ! amazing effort.....
    [/quote]
    Yeah mate my neck, lower back and knees are fairly rigid thesedays. Im doing more explosive stuff and more BW, TRX plus KBs to try and break down the scar tissue and free me up a bit!!!



  • Tuesday: 650pm

    [b]Treadmill 60 minutes!!!!! [/b] Just knocked off an hour on the treadmill running 3 consecutive 20 minute interval programmes. Pretty stoked with that. Not exactly Jesse Owen pace but am definitely building up more endurance levels. Another month of this should set me up nicely for a return to grass.



  • Wenerei 4pm: 55 minutes

    [b]Garage Workout Day.[/b] Tumeki. Had both sweat & blood pouring out of me all over the concrete floor while working out!!!!.

    Treadmill :Interval Programme 8 mins (Warmup)

    2 Rounds of Kettlebell Swings x 15, Squat x 15 & Snatch x 15/15

    2 Rounds of Tyre Flips, Box Jumps, Keg Clean and Presses & Pull Ups

    2 Rounds of TRX Rows x 20, Press Ups x 20, AB Wheel x 8 and Tractor Tyre Shrugs x8reps.

    Treadmill Interval Programme 12 minutes. (End)

    Awesome!!!!



  • Thursday: 430pm [b]Treadmill [/b]60 minutes at 9kph pace.



  • Lots of variation in there mate. Keeps things interesting!



  • Friday [b]TIN[/b] 605-7pm

    [u]Strength & Power Day:[/u] (My Favourite day)

    One Arm DB Snatch 4/3
    Front Squat 6/4/3/2
    Single Arm BB Lumberjacks 3/8
    Standing BB Press 2/6
    DB Bench 8/8/6/6
    Trap Bar Deads 6/4/3/3



  • Saturday AM [u]GYM[/u] Workout.

    [b]"Bodyweight and Technique"[/b]

    Start 1105am

    Warm Up: Row 1000m,Walk Lunges, Mountain Climbers and Revolving Planks.

    TRX Pistol Squats 2x5 each leg
    Olympic Bar Overhead Squats 4x8
    TRX Horizonal Rows 3x8
    TRX Push Ups/Dip Hybrid 3x10
    Neck Harness 3x10
    Chins 2x6 (BW) 2x8 (Bands)
    Single Leg BB Roms 4x6 each leg
    Landmines 3x8 each side
    4 Pt Plank 3x45 seconds

    End 1200 (55 minutes)



  • Sunday 330pm. [b] Treadmill[/b] Cardio HITT 40 minutes.



  • Monday Night [b]TIN [/b]

    720-805pm (45 minutes duration)

    BB Hang Clean 5X3 & 1X1
    BB ROM 3X10
    Chins 3X6
    BB ROW 3X10
    2PT Plank 3 Sets
    Cable Chops 3/12
    Neck Cap 3/12



  • Tuesday [b]Cardio [/b]430-530pm [u]Treadmill Run:[/u] 60 Minutes.



  • Wenerei [b]TIN [/b]345-445pm (60 mins)

    [b]Upper Body[/b]

    Lumberjack presses 2/8, 2/6
    Chins 4/6
    One Arm DB Bench 4/6
    DB Row 3/6
    Landmines 3/8
    Revolving Plank 3 sets of 30 seconds.


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