Training summer 2011/12
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Legs today. I must say it was quite weird doing legs and staying away from the squats. I think the body was in a bit of shock haha. Did deadlifts for the first time in a couple years, lunges, leg press and calf raises with some core thrown in through out. Will be interesting to see how the legs are tomorrow.
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leg press? I hate when my programme for legs does not have squats, and just leg press and the like. Sucks the kumara big time!<br />
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But those lunges the other day that I did - despite me hating them and always thinking they were wussy have killed me. I expect the squats etc too helped, but by jesus those lunges made my legs scream!! -
Had a couple good sessions this week. Had a leg session this afternoon with my partners old man and it wrecked me haha. Trying a continual movement method of training which he'ld talked about for a bit. Its all about keeping moving for the entire set, you dont lock out at the top nor stop at the bottom and try to keep it roughly a 4 count for each movement. <br />
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It absolutely wrecked me. The weights was way down and I could barely walk afterwards. I did deep squats, hack squats and a drop set of leg extension supersetted with leg curls. Took about 30-40 mins to do. After Ild finished that and could barely walk he through me on the spin bike for a 50 min session using a dvd which plays a video of the "road you're racing".<br />
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Over all it was really good. Fealt like ild had a work out, and eager for me. Its crazy how smaller weights can wreck you so much more than heavy weights. -
[quote name='BartMan']It's a tough one to know where to put sometimes, the deadlift - with legs or with back. I've always put it in with back, but it really should go in a class of its own - it's a total body wreck in one exercise![/QUOTE]<br />
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Thing about the standard deadlift is like the squat it is a knee dominant exercise. ROM deads are HIP dom, but its harder to train the posterior chain functionally without machinery. Youre looking at good mornings, single leg roms, swiss ball single leg bridges, one leg back exts...... My posterior chain is gradually getting stronger but was weaker than it should have been because I thought deadlifts were a posterior chain exercise and theyre not! -
New trainings going all right. Its amazing how it is wrecking me. Lighter weights, supersets made up of 3-4 sets of 12 reps. Working with 40 sec rests aiming for 4 sec up, 4 sec down without stopping either at the top or the bottom. <br />
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Trainings are split up between calves/abs, legs/biceps, chest/triceps, shoulders/back, with 3-4 conditioning sessions built into the gym trainings or on their own. <br />
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Really working on getting a burn and it hurts so much more than just doing heavy weights with plenty of rest haha. Enjoying it though. -
Was raining today so scratched the run. Went to the gym instead an did a 'circuit'???. 10 reps of 5 exercises which I do the straight after each other, and dont drop the barbell until Ive done the 50 reps. . Hang clean, front squats, push press, back squat, bent over row at 40 kg. It took about 90 sec for each set. For the first 5 sets I had a 30 sec rest, then the last 5 I had a 1min rest. Bloody tiring!! But good for a quick, short sharp session to get the heart pumping and a sweat going.
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Busy last couple days. Went for a 5 km road run on Saturday. Knocked it out in 27mins, was feeling really good. Yesterday was chest and triceps. Starting to finally be able to add a bit of weight to the exercises but still get blown out with the lower weights. Partners father is super strict on form, and even though Im not pushing the heavy weights Im feeling the benefits of the isolation exercises, and have the pain to prove it haha. <br />
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Today was some more cardio with intervals. 10 reps each of 200m, 150m, 100m, and 50m. Legs will be tight tomorrow so might call for a light walk in the morning, then switch my leg session for back/shoulders in the arvo. -
Leg session yesterday. First session in a week, and am very stiff today. Hack squat, smith machine deads, leg extensions/curls and calf work. Machine isolation exercises and they wrecked me. I got home and for the next hour my legs were still twitching. <br />
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Ended up going for a light run yesterday afternoon to try and loosen up which deffinately helped, but gained a couple blisters in the arches of my feet due to me wearing new shoes. Will spend my time on holiday over the next week in my shoes trying to wear them in a bit better. -
Well this weeks been fun. First week getting back into it after a pretty light couple weeks over xmas/new years (outside a couple runs and gym sessions). 5km run on new years afternoon in rotorua. Was nice to finally get a bit of fine weather to check out Rotorua's streets while on holiday. After travelling home all day Monday I went for a spin class at my partners olds. Hes trying to get a spin class set up at their house so I was a guinea pig for one of their prospective work outs. 50mins in a tin car shed with no wind. Got very, very wet.<br />
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Chest and triceps yesterday morning and tonight was intervals. About 500m run to and from the Vogeltown fields for warm up/down, and did 2 sets of 10 x 200m every 2mins. Wore my new summer boots for the first 10 reps to start breaking them in. Softened my heels up quite nicely unfortunately. Had to change into my runners for the second set so my heels didnt blister up. Good blow up though. That second set of 200m was quite hard on the legs, however the lungs kicked into the second wind which was good. -
Legs today. 4 x 12 for each of Hack squats, Smith Machine lunges, leg curls and leg extensions, followed by 4 x 15 for each of seated calf raises, leg press machine toe press and standing calf raises. Got up to 170 on the Hack squats (not including the weight added by the machine), and 60 kg (not including the bar) on the lunges. Was damn close to spewing, and the legs are wrecked but feel good.
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[quote name='BartMan']I say again, harden up![/QUOTE]<br />
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And to that I say 'MEH'. You heard me, 'MEH" <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':)' /> We'll see how the weather goes. <br />
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Ive always looked down at the hack squats, but was put onto them for something different. Theyve got me going down deep at high reps. 5-6 weeks ago when I started them I had to drop down to about 120kg because my legs just couldn't handle the depth or endurance. Today I was getting up to where I was pushing for box squats for 3-4 reps on the old programme. Ild be really interested to give the box squats a crack to see if the work would translate to an increase of strength. -
Another week done and dusted. Spin class Monday, Tuesday was back, biceps and shoulders, Wednesday was chest and triceps in the morning and a 5km run in the evening. Thursday was spin class. Friday day off and today was a 50 min leg and bicep weight session followed directly by a 65min spin class. <br />
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Today was really hard. Same leg session as last week but had everything super setted. Its amazing how much more super sets hurt and how much less I was able to push. Hit failure a lot though haha. Spin class was hard at the end of it but got rid of a lot of lactic acid. Bring on the run tomorrow. <br />
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This week coming up will also be interesting. That time of the year again and club trainings are starting again on Tuesday which will require a quick shuffle of the training programmes. Will be good though
