Posts made by Chubby13

<blockquote class="ipsBlockquote" data-author="NZ Rugby Quizzes" data-cid="602106" data-time="1470032469"><p>
In the meantime Wanganui knock over a Taranaki Development XV convincingly.<br><br>
Could they be half a chance?</p></blockquote>
<br>
Don't read to much into that. It was a second string development side with the majority of our team playing preseason for the As. <br><br>
All reports were that wanganui played well. A big physical team with a lot pf size in their back line.

How bad were the chiefs injuries last night? Graham etc?

<p>Not bad for 122 kg haha. Bart laid out a new challenge last night on facebook for the 5km of 17.20. Challenge accepted.</p>

<p>18 mins 14.5 seconds</p>

18mins 23 secs

Knocked out the 5km last night in 18 mins 38 secs. Small improvement from my time 6 weeks ago of 19 mins 8 secs. Want sub 18 1/2 now

Did chest on Thursday, arms and extras on Friday, another chest and back session yesterday and cardio today. Due to the time of the year I've been training with different people and seem to get them on their chest days haha. It's not going to hurt but the chest is fried.<br><br>
Today was an ok cardio session, nothing to intense but was enough to bugger me. Did three sets of 1km rowing + 1km on the treadmill. The rest was the time it took to set the equipment up. Come the second set my legs were heavy as hell and I struggled. I started the treadmill on 4.5 min kms and finished just under 5.5min kms. <br><br>
I've got a lot of cardio work to do

Did legs yesterday afternoon. 50 mins and only did dead lifts, box squats and smith machine sprinter lunges. Managed to build up to 135kg x 10 for dead lifts and 175kg x 5 for box squad.

Boot camp this morning. 2 work outs: <br><br>
Kettle bell swings with tyre flips up a hill. <br><br>
Walking lunges up a hill, jog back, burpie broad jumps up the hill then crab crawl back down <br><br>
This was a higher intensity than the dune session and sucked that much more.

Les mills body combat tonight. Good sweat up

Chest session today:<br><br>
BB bench press<br>
BB incline bench<br>
Cable cross overs (both high-low and vice versa)<br>
Db overhead chest extension <br>
Machine flies

Knee rehab and body balance session at the gym. I had been warned that it was pretty tough and they were right. I am very, very inflexible

Yesterday morning was a boot camp session at back beach in New Plymouth at the dunes. The session involved shuttles up the stairs, a body weight circuit on the sand and then a couple dune climbs. Was an hour all up including warm up and warm down. <br><br>
Today was a upper body session which took 40 mins. All super sets with pretty much no rest. Bench ss with wide group chins. Incline db bench ss with bent over row. Seated bench machine ss with db bench flies. Each exercise was 5 sets of 8-10 reps. It was a really good session and got a hell of a sweat up. <br><br>
I followed this up with a short interval session on the fields. 2 sets of 10x 50m going every 45secs and 1 set of 5x 100m going every minute. <br><br>
Yesterday was the biggest race meeting of the year and involved a lot of alcohol being drunk so it was good to sweat it out. Feel 100% better for doing so

Full body gym session this morning just to ease back into it after a week off. Couple exercises per major body part. Pull ups, db bench, bb incline, box squats, sprinter lunges, seated row, side shoulder raises and front shoulder raises. <br><br>
The session was had, but was always going to be after a week of drinking and eating shit haha.

<a data-ipb='nomediaparse' href='

'></a> <br><br>
Footage of the first Santa flat crawl from right here in New Plymouth

With all of the festive activities there has been a lot of drinking already. To blow some of the shit out if the system I did 10km on the rower in 41 mins 10 secs. Had targeted sub 40 but missed it by about 300m.

Cross fit this morning. 12 days of Christmas workout. In order from 1-12 the exercises were:<br><br>
Burpie<br>
Shoulder press<br>
Kettle bell swings<br>
Push press<br>
Front squat<br>
Bridge - elbow to hands<br>
Air squats<br>
Hand release press ups<br>
Dead lifts<br>
Lateral bar jumps<br>
Goblet squats<br>
Wall walk <br><br>
Did it I'm 30 mins 50 seconds. Cut off was 30mins but I finished the wall walks. Was a tough session. It started really well and I blitzed the first few rounds but a couple of the combos later on caught me up. The push press into front squat hurt and the dead lift sapped a lot of energy out of the legs

Shoulders and knee rehab today. Everything was three sets of 10. <br><br>
Cable wood chops - hi/lo then lo/hi<br>
Push press<br>
Standing military press<br>
Upright row ss w/ front plate raise<br>
Db side raises<br>
Arnold press<br>
Db bent over flies<br>
Rope face pull.<br><br>
The last 4 exercises I was super setting with my knee rehab to give my knee a rest between sets. Body was pretty tired after the last 3 days but I've got a late night at work tomorrow so had to switch my day off til tomorrow. Very much looking forward to it. The day off gym, not the 12+ hours of accounting.

Rpm tonight followed by 20mins of stretching. Back was super tight after the rower yesterday. It spasmed and cramped up all day. Not the best day to have an office job

Ok I decided that I should start posting again. With a new job in August, and loosing my laptop the month before the first thing to go was updating my thread. During that time I played naki development and managed after a slow start to get a few games as starting tight head. Unfortunately in the last game of the year I did a grade 2 tear of my mcl in my bad knee which slowed the start of my planned summer training and re/prehab. After the last 2-3 weeks I've got back into running, rpm classes and for the first time before my op full lower body gym sessions. Still have to thrash the rehab, and be careful with my work load but I'm probably in the best condition head to toe at this time of the year since 2007. For the first time since then I have a base to work off as I kept my gym up during the season. And even with the injury can quite easily knock out sets of 10 box squats at at 150kgs so a good starting point. <br><br>
Goal for this summer is to build upto 125-127 kg of good weight while thrashing the cardio. I've got three weeks off over Xmas so while there will be piss drunk there's plenty of free time to go hard with the training. I want to continue my shift across to being a specialist tight head who can cover loose head and to do that competitively I need some extra strength and work on my cardio which wasn't to the level it needed to be this season due to the knee. <br><br>
I plan on just having brief overviews of my trainings to keep track on the workouts. Won't necessarily post the weight used but if I hit a mile stone I'll put it up. <br><br>
Yesterday I did gym. Chest, back and triceps. Ran to my mates place for warm up and then went from there. Was 3-4km. Once at the gym incline bench ss w/ db bent over row. Flat bb bench ss w/ upright row. Lat pull down ss w/ decline press ups. Close grip bench ss w/ standing ez bar tricep extensions. Tricep rope extensions ss w/ rope pull overs. Body weight bench dips and medicine ball throw sit-ups to finish. About 50 mins and was toast. <br><br>
Today was cardio. Rowing machine first up. 500m warm up followed by 30 mins of 30 sec on 30 sec off. Got up to 5265metres all up. Next went to the room they use for classes. Did 10 sets of 10m Spider-Man crawls and 20 butterfly sit ups. Took about an hour 10.

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

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

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

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

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

Yeah I might have to do that. I've never done thrusters before and while I was fatigued going into it was still surprised how quickly it kicked my arse. Took me about 16 1/2 mins to do the work out

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

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

Recovery session today. 5 rounds of 150 skips + 1km on the rower finished off with 10 mins of stretching

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.

It sucks. ive ripped my heels open with blisters each time Ive done it, and usually start cramping about the 8 km mark

I only do it once every 4-6 weeks as a bit of a top up. My target the whole time is under 40 mins. I use your advice Bart of aiming for 2 min 500m split but sprinting from once I've finished the 500m to the end of the 2mins

The crossfire classes I go to is split into 4 sections, warm up, followed by a technique and instruction session where we go over the technique of the exercises involved in the days workout, finished off with the workout then warm down. <br />
<br />
The technique session is really good and allows me to really utilise the work out properly. The best thing about crossfire is that almost everything is scalable to what you can do.

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

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

Did the 10 km this arvo. 39 min 27.8 seconds

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

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.

Also got awesome news from the phsyio yesterday. Because the knees been handling the non contact session well Ive been allowed to give scrumaging a crack this week. if the knee handles it alright Ill then be allowed to start introducing contact work.<br />
<br />
I can not stress how much Im looking forward to hitting the first scrum.<br />
<br />
Will be interesting to see how much I look forward to hitting that second scrum though <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':P' />

Friday Night:<br />
<br />
Wide Grip Chins 8,6,6<br />
<br />
DB Seated shoulder press<br />
<br />
Close grip lat pull downs super set with DB side raises<br />
<br />
Seated cable row super set with DB bent over flies<br />
<br />
DB row<br />
<br />
Upright row triset with front plate raises and Rope face pulls.<br />
<br />
Shoulders were fucked come saturday. I was helping the boys on saturday arvo practicing line outs before there game. I was lifting a lock who would of been 80 kg max dripping wet and my shoulder burnt. It wasnt that they were even tight, it fucking hurt trying to lift him until the shoulders warmed up.<br />
<br />
Sunday arvo I Did 15 mins of knee rehab then did a circuit. 5 rounds in 38 minutes. Didn't do any cardio as I want to keep the knee fresh for legs tomorrow.<br />
<br />
Round was:<br />
10 BW chins<br />
10 Dips with 15 kg plate<br />
10 ez bar bicep curls - bar + 30 kg<br />
10 decline push ups<br />
10 Power cleans into push press @ 60 kg<br />
10 DB Bench 2@ 40 kg es, 3 @ 35 kg es<br />
10 DB bent over row @ 40 kg<br />
10 sit ups with 20 kg plate<br />
20 es bicycle crunches<br />
15 es heal touches<br />
<br />
Power cleans into push press hurt, especially from 3 set onwards. Stoked with the chins and the bench though. Managed to do all of the chins with good form and had no cheat reps. Although had to have a break half way through in the last couple rounds. Shoulders were better than yesterday, but tonight theyre back to being sore.<br />
<br />
Bring on legs tomorrow