World of Summer Hurt..... Red Beard waddles on.
-
[quote name='BartMan']RB, if you can drag your arses over by 6am, sure...!!!! We train in the morning!!<br />
<br />
you going to be there on the 7th Jan? The Jalopy Dust Up - dirt track racing on that date - going to be over there taking photos, a fun day by all accounts.<br />
<br />
Team Bartley aiming to have Sundays off this year, so maybe a road trip for us too, to laze on a different beach![/QUOTE]<br />
<br />
Corneilous will be at the beach in his place fulltime later this month. We will be staying next door to him on Seaforth from the 5th to the 14th. I wont be getting up at 5am to train. No sireee. By all means come over! There are kettlebells downstairs in my mates house we are looking after! -
[U][B]Friday. 545pm. Tin<br />
<br />
[/B][/U]Box Squat Warm Up: 4 sets X 5 reps <br />
Box squat Working sets: 6 sets of X 3 reps (Explosive)<br />
<br />
Kettlebell: 4 minute superset: Swings, Snatch, Overhead Press, Overhead Squat, Floor Press, Push Press, Row, Rotational crunches. The 16kg KB rooted me more than the heavy squats. -
[U]Saturday 345pm <br />
<br />
65 minutes Duration<br />
<br />
[/U]I christened this workout:[U] [B]"Hells Teeth" [/B][/U]whcih consisted of three clear parts.<br />
<br />
[B][COLOR=#006400]Part A. 20 minute Treadmill Interval Programme.<br />
<br />
Part B. I moved approx 300kgs of Tyres, Kegs & Posts 50 metres (in a manner of different styles) then attempted to sprint 100m.[/COLOR] [/B]It took me about five mins to complete each per set. (I did this 3 times resting 2-3 mins between each effort).<br />
<br />
[COLOR=#006400][B]Part C. 20 minute road/trail run. <br />
<br />
[/B][/COLOR][COLOR=#000000]And despite it being late Saturday arvo, with the boxing booked and an incredible thirst on..... I dont feel like a beer. Think I will go to fluffybunnydown and buy a six pack of San Pelegrino 745mls (sparkling mineral water).<br />
<br />
[/COLOR] -
[B]Sunday:[/B] Day of Rest <br />
<br />
Just picked up a labouring job mixing concrete until March so I'm pretty confident the excess KGS will really fly out the door.<br />
<br />
Talked to an office worker who managed to drop 25 kegs last year while watching my sons cricket yesterday. He did it by cutting out fizzy, pies, bread, rice and spuds AND substituting them for Bright, Green fruit and vege, clean protiens and plenty of water. Incredibly he kept his regular intake of weekly alcohol constant. -
[quote name='BartMan']yup, not rocket science!!<br />
<br />
Don't know if you have to worry about the colour of your veg though...!! Unless he was a marist man...[/QUOTE]<br />
<br />
The brighter the better apparently. Which funnily enough rules out spuds and parsnips. -
[U]Monday:[/U] Bad day for RB!!! Three handles of home brew... two wines and a bowl of ice cream with chocolate cake. Doh. Enjoyed every second of it though so who give a shit!<br />
<br />
[U]Tuesday[/U]: Normal transmission has resumed.<br />
<br />
[B]10am to 2pm.[/B] Four solid hours operating spade, rake and rotary hoe in commerical glasshouse under hot, hot, Paeroa sun. & Drinking litres of water. Followed by refreshing dip in the mighty Karangahake Gorge!!!<br />
<br />
[B]4pm.[/B] [B]40 minute[/B] run/jog,walk on the mean streets of TA and bush trails. -
[B][U]Wednesday<br />
[/U]<br />
[/B]Cant believe how long a cup of oats for breakfast can keep you going!!! Also mowed down half a roast chicken for lunch (without skin).<br />
<br />
[B]630pm Weights:<br />
<br />
[/B]BB Hang Cleans: 6x3, 2x1<br />
BB Clean and Press 3x1<br />
Stand BB Press 4x5 s/s with Box Jumps 4x5<br />
Standing Hammer Curls 4x6 <br />
[B]Home. Then:<br />
[/B]Run 1000m to playground<br />
4x5 Chins and 4x6 Dips<br />
Run 1000m<br />
End!!! -
[B]Thursday GYM 645pm 40 minutes<br />
<br />
[/B]Bear Crawl/Med Ball slams/30 rep Complex Warm Up<br />
Jump Squats 4/6 <br />
Sumo Hi Pull 4/6 S/s with Box Jumps 4/6<br />
Bench Press 4/10 and 1/20 with Seated Row 10/10/8/6/6/6<br />
Rope PDs 2/8<br />
End<br />
<br />
Absolutely caned it tonight. Feel giddy, thirsty (and have been drinking water all day) and spent. Thought I was going to spew and/or collapse. Awesome effort.<br />
<br />
Start concrete job tomorrow. May require day off training. -
[B]Friday!!!<br />
<br />
[/B]Nine solid hours of concrete prefabing followed by:<br />
<br />
[B]GYM 520-605pm<br />
<br />
[/B]Front Squat 2/5, 3/3<br />
Chins 4/5<br />
DB Bench 2/6, 2/5<br />
Prone Fr/Sd/Sd: 20/20/20 seconds x2 <br />
Back Extension 2/10<br />
Cable Pulley Rotations 2/10 E<br />
Cycle Crunches 1/20 -
yup that one.<br />
<br />
SO after the warmup set, you started into some serious weights instead of just playing... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':)' /> -
[quote name='BartMan']yup that one.<br />
<br />
SO after the warmup set, you started into some serious weights instead of just playing... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':)' />[/QUOTE]<br />
<br />
Three warmup sets of five reps thank you!!! -
Saturday. 120-1pm<br />
<br />
[B]Power:[/B] One Arm DB Snatch 4x3<br />
<br />
[B]Metabolic Conditioning Circuit[/B] Three Rounds of 6 reps per exercise. (Two min rest between each circuit). Deadlift, ROM Dead, BB Row, Power Clean, Push Press, Front Squat, Push Press, Back Squat, Good Morning.<br />
[B]<br />
Guns Super Set:[/B] Close Grip Bench Press 3/12 & Hammer Curls 3/10
