Chocks away - 2011 training - your time starts... now...
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Oh ha ha!! Oh well, nice one all the same! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />
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[B]WEDNESDAY 12TH[/B]<br />
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AM - Gym session - chest, followed by 10 minutes bike, 10 minutes cycle. Feeling a million percent better too, third day of eating clean and you can feel the difference as your body clears the deck of all the shit that has been going into it for the last couple of months! -
[B]THURSDAY 13TH[/B]<br />
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First attempt at 'the BEAR' exercises. Modified slightly, no press behind neck, just do the in front of neck press, and squat sequence twice, so still 2 squats and 2 presses per exercise. Anyway. Did four sets, with 7,4,5,4 reps. Minutes rest in between, 55kg for all sets. Lungs almost blowing out of the room at the end of each. Have decided on my next hit out once I am too shagged to do the second squat and the second press, I'll just do the one, so I still finish 7 reps, just that some will be half reps.<br />
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After the Bear jumpe into the smith machine and squatted 4 sets, with feet well forward, deeep, long pause at bottom. Then four sets of of shoulder press in Smith machine, with a four second decent, then 3 sets of lat raises to finish the weights - 20 minute cycle to finish.<br />
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Was ready for bed at the end, not for work!! -
FRIDAY was biceps and triceps day - 20 cardio afterwards. Walk with Horse and Ness in the afternoon.<br />
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SATURDAY - chest again, 20 minute cardio and after work watching cricket and then the Sandrta Bollock movie Blindside, was cool.<br />
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SUNDAY - morning walked the Wentworth Valley waterfall track, about an hour there and back, just over.<br />
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tomorrow, the bear is back baby... gonna do 7s this time out if it kills me - mentally get on top, and the body will follow... -
MONDAY 17th weight 91.8kh - BF 12.9%<br />
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Attacked 'the Bear' again this morning, and again, it won. Same weight - 55kg. Managed 7,6,5,5,3 this time out. Followed again by Smith machine squats, and smith machine shoulder press then lat raises, 20 minute cycle to finish. <br />
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The bear, I think I'll beat it by not pausing at the clean when I start getting tired. That killed me. Thursday I'll un-cage the Bear again...<br />
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Finished yesterday with a walk while Ness rode with a friend - ended up being just under 2 hours. Much easier on a horse I am sure!! but all good as the weight comes back under control. Hope for sub 90 by next week - certainly feeling a lot better after just 7 days of clean eating. -
TUESDAY 18th. Sleep in! Then rugby training on the beach - many shuttles, press ups and lots and lots of running in soft sand - an hours worth of calf muscle mayhem!<br />
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WEDNESDAY 19th: Gym in the morning - beach muscle day - biceps and triceps! 20 minute Cardio to finish. Mixed netball tonight, weather permitting. That's gonna hurt. -
TURSDAY and FRIDAY a couple of days off - batteries of both Ness and myslef in major need of re-charge, and feeling better for it too. Walked a half hour with the horse on Thursday, curtailed by picking half a bucket of blackberries (great for breakfast on the special K for Ness)!!<br />
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SATURDAY: morning, gym - Ness took the spin class, and thankfully there were enough in the class to make sure I didn't have to do it too! So I did THE BEAR. and after two tries at starting with 55kg, was about to give it up, as was hurting my right tennis elbow too much. Was going to give it away and do a chest workout, but instead dropped 10kg, and BEAR'd away.<br />
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Happy to report, zero elbow pain, maximum quad pain. Did five sets, full 7 reps on each one. Adds a whole new dimension. The squats started ripping in with lactic build up, and lungs bellowing like a bull in heat. But stoked, have now 'run the gauntlet', so think will start each Bear with 45kg for the first set as a warm up, and then add weight as I go. I don't think it'll be much though, this hurt like a bastard, but a good hurt.<br />
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After the bear (only took about 20 minutes, resting 60,60,90,120 seconds), did the 4 sets of smith squats, 4 sets of smith shoudler press, and 3 sets lat raises, 15 minute cycle. -
Sounds like you're training the house down Bart but what happens when you undo all this work during sevens weekend ? <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':)' />
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mate, it then gets serious after that - found a new trainer - describes himself as 'old school', so going to look forward to that.<br />
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Also toying with not doing athletic, just getting as lean as possible and the weight will be what it will be - so go in at 2%BF, but if I am 83, then will have to enter physique. Toying though, as I know I won't win physique, just too little, and I like to win... -
THURSDAY - an hour walk in evening heat - bloody hot!<br />
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FRIDAY 28: The Bear - 5 sets, 7 reps, 45kg, minutes rest. So that makes 70 shoulder presses, 70 front squats and 35 cleans... No wonder you end up sweating like a rapist... followed by 4 x smith squats - feet well forward here, so your body ends up at right angles (if that makes sense, knee to thigh to torso all at 90 degrees at the bottom of the squat). THen Smith shoulder press x 4, sloooow down. -
SATURDAY: CHEST. Smith Machine bench, flat, incline and decline. Didn't do the slow down phase, just lifted as heavy as I could, and chest sore today. Dodgy left shoulder felt fine through the exercises, but yesterday was very fragile in AC joint. Bugger.<br />
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SUNDAY - hour walk in morning.<br />
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MONDAY - biceps and triceps, arm day, good swell!!<br />
two more workouts before we hit the skids and the big smoke for the WElly sevens - on our way on Thursday (thought it was Tuesday, d'oh)... -
[url]http://www.lovell-rugby.co.uk/Rugby-Accessories/Synapse-Micro_Current/Synapse-Sports-Tendonworks[/url]<br />
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spotted this from one of the sidebar ads on TSF, and was considering it for my left shoulder-perpetual weakness/pain in a tendon...would it be worth giving it a shot for yourself? -
[url]http://www.lovell-rugby.co.uk/Rugby-Accessories/Synapse-Micro_Current/Synapse-Sports-Tendonworks[/url]<br />
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spotted this from one of the sidebar ads on TSF, and was considering it for my left shoulder-perpetual weakness/pain in a tendon...would it be worth giving it a shot for yourself?<br />
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Kees Meuws, Juston Marshall and Daniel Carter are proponents -
visit to trainier and nutritionalsit today - good stuff, more tomorrow, but old school rules. TO get big, lift heavy weights, if you can't lift heavy thanks to injury, lift sloooooow. Interesting rooster the trainer, more ink on his body than on a year of Bart's school books...
