World of Summer Hurt..... Red Beard waddles on.

Red Beard

Thursday 
 
Snatch 4x3 
Sup Set 3x1 Snatch and 3x5 Box Jump 
BB Row 2/5 and Stand BB Press 2/5 
Chins 2/5 and Bench Explosive 2/10 
Home

Red Beard

[B]Saturday Xmas Eve TIN 
 
1045-1145am 
 
[/B]Front Squat: (Deep) 40/60/80/100/100/100 
One Arm DB Bench Press: 30/5, 40/5 45/5 45/5 
Seated Row: 91/6 95/6 100 3/5 
Trap Bar Deadlifts: 75/5 115/5 155/5 175/3 200/1 220/1

BartMan

those one arm benches - saw them with the Franks on soem clip I think. They loook bizzare, how do they feel, I might try some. Is funny, the bloke that puts our programmes together reminds me of that bloke actually. Most unlikely looking fella, but knows just toooo much! covered with tats from head to toe too. or rather from neck to toe!!

Red Beard

[quote name='BartMan']those one arm benches - saw them with the Franks on soem clip I think. They loook bizzare, how do they feel, I might try some. Is funny, the bloke that puts our programmes together reminds me of that bloke actually. Most unlikely looking fella, but knows just toooo much! covered with tats from head to toe too. or rather from neck to toe!![/QUOTE] 
 
The very reason I included them was because I saw Ed Cosner doing them on that Franks clip!!! Ditto hammer curls... and I never ever do bicep or tricep isolation 
exercises. I found to mmy delight that the one arm DB benches involve a lot of lot of lower core!!! Usually I can press 50kgs dumbells piece of piss but found the 45kg one arm version a hearty challenge.

Duluth

[quote name='Red Beard']exercises. I found to mmy delight that the one arm DB benches involve a lot of lot of lower core!!! Usually I can press 50kgs dumbells piece of piss but found the 45kg one arm version a hearty challenge.[/QUOTE] 
Yeah I do them at the end of chest day. The pecs are pre-exhausted and it becomes a core exercise more than anything else. 
 
You can do javelin presses at the end of shoulder day too (one arm, shoulder press with a barbell) for hitting the core too. Be extremely conservative with the weight though.

Red Beard

[quote name='Duluth']Yeah I do them at the end of chest day. The pecs are pre-exhausted and it becomes a core exercise more than anything else. 
 
You can do javelin presses at the end of shoulder day too (one arm, shoulder press with a barbell) for hitting the core too. Be extremely conservative with the weight though.[/QUOTE] 
I was surprised how big a part my core was playing. I will try the javelin press and keep the weight low, I hate having rotator cuff woes. I also do one arm suitcase deads from time to time. Great for the transverse.

BartMan

I have done the one arm shoulder press - and yes, very much gets the whole body into the event! chest today at the gym, DB press up to 40kg now, bloody heavy!!

Red Beard

[B]Tuesday 1045 am 
 
TIN 
 
42mins 
 
[/B] Squat 60/6 100/4 140/3 180/2 
Bench 70/6 90/4 110/3 130/2 
Good Mornings 60kg 4/5 
Seated Row 91/5 96/5 100/5 100/5 
Hang Clean and Press 40/5, 50/5, 60/5, 60/5 
 
Short, Sharp, Explosive..... Sweaty.... 
 
Cardio and backyard core to follow this arvo!!!

BartMan

and good work on that bench, I remember in the good old days when those sorts of weights were atainable for this broken arsed old bastard!

Red Beard

Thursday 530pm ..... after a days labouring......thirty mins on Treadmill running intervals up to 12kph.

BartMan

given birth yet?

Red Beard

[quote name='BartMan']given birth yet?[/QUOTE] 
 
Still a good month from due date.

Red Beard

[B]Saturday 
 
8am.[/B] 60 minutes of walk/run plus several sets of bodyweight exercises at playground. Had 5 year old daughter biking along side me and laughing at how slow I move. 
Very Muggy. Shirt soaking wet. Awesome.

Red Beard

[B]New Years Day Session One 
 
730am 
 
[/B]55 minute run/jog/waddle over Te Aroha concrete, pristine TAC back field & riverside wetlands trails. 
 
Sweating like a ......

Red Beard

[B]New Years Day: Session Two!!! 
 
145pm 
 
[/B]Kettlebell workout DVD 45 minutes. Bugger me that was hard. Tougher than lifting heavy weights anyday of the week Rather large pool of sweat left on new lounge carpet.

Red Beard

3/1/12 
 
[B]Session One 9am: 5km run 
 
 
Session Two 630pm: BackYARD Cave MAN & Explosive[ATTACH=CONFIG]1645[/ATTACH] 
[/B]200kg Tyre Flip 4x3 
Keg Clean and Squat 4x5 
Keg Overhead Snatch 4x3 (from ground) 
Singe Arm Rip Cord Sled Pulls 4x8 (alternating) 
Sledge Hits 4x10 
Plank 4x30 seconds 
Turkish Get UP (16 kg Bell) 4x6 (alternating) 
Stretch

Red Beard

Saturday 7th 
 
[B]Tin 
 
[/B]1045am: 60 minutes Duration 
 
Box Squat 3x5, 5x3 
Seated Row 6x5 
Bench 5x5 
 
Solid

Red Beard

Havent done too much "organised training" lately but have done concrete at least four times a week since late November. and Im dropping kgs now. 
 
One thing I have started doing which looks ridiculous but is working is to photograph all my meals on my iPhone. Saves writing everything down and is very easy to review daily consumption to see if Im on track with portions and quality. God 
Bless technology!!!

Red Beard

[B]Saturday AM 
 
[/B]20 X 1 minute Kettlebell sets 
20 minute Treadmill interval programme 
Core: Plank and KB Crunches 
Stretch

Paekakboyz

[quote name='Red Beard']Havent done too much "organised training" lately but have done concrete at least four times a week since late November. and Im dropping kgs now. 
 
One thing I have started doing which looks ridiculous but is working is to photograph all my meals on my iPhone. Saves writing everything down and is very easy to review daily consumption to see if Im on track with portions and quality. God 
Bless technology!!![/QUOTE] 
 
That is a good idea mate - an easy thing to reference to see what/how you are eating. Let us know how that approach works out.

The Silver Fern

World of Summer Hurt..... Red Beard waddles on.