Training summer 2011/12
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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 -
Passed on the run on Sunday because the body was wrecked but knocked out Chest/triceps. Really good work out and with buggar all people being around was able to include plenty of supersets. 3 groups of super sets for chest, and 2 for triceps. <br />
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Monday the body was wrecked but ild booked in for RPM so went and did that. About 20mins in I was toast. The legs were heavy and tired as hell but managed to knock it out. <br />
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Tuesday was first club training of the year. 2km run warm up, some shuttle work then a game of ruck touch (where if you get touched you have to send to people in with you to blow over, and its a turn over if its to slow). Was really good and a nice way to get back into the trainings although the shuttles sucked. The turning and having to bend over to pick the balls up added quite amazingly to the hurt. Will be an interesting preseason. Got Tuesday/Thursday this week, then next week is Mon/Tues/Wed/Thurs with Thursday being live, full contact games. The following fortnight will be the same as above which leads us into the first preseason game. <br />
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Knocked out shoulders/back today. More superset goodness. And to add to it Ive been dragged into helping my parents tonight with their hay tonight for their life style block. 100+ conventional bales waiting for me. -
Had my skin folds done last night. The guy did the four point pinch test. The bicep, tricep, some where in the back, and on the side. Turned out that I was 20.2% body fat. I was a bit shocked and guttered about it, however once I worked out what my lean body weight was I was a bit happier. Weighing at 120kg means I have a lean body weight of 95.76kgs which is about what I was when I was at my peak with Waikato. The rest of it is the side effects of putting on 5kgs. <br />
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Ill get re-tested the week of our first game on March 17th. I was quite happy with how I was ticking away fitness wise until I went to club training. My endurance is there but my speed is just shit haha. Touch is not my friend. <br />
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Ill also have to tweak what days Ill be doing my training to fit it around work and the club trainings which will make it a bit harder but I need to keep the training up. -
Exactly. Ive got 8 weeks before Ill go get done again. I want to get down to about 15-17% fat next time and increase the lean mass. Loosing the fat will be easy due to training and games starting however the big challenge will be maintaining the weight, and keeping up the strength work. Has to be done. <br />
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Also I got in a conversation with the boys down Ta$man in regards to their top 5 times for 500m indoor row and how they wanted the boys under 1.30min. I decided to give it a crack as warm up for my gym session on Wednesday. I managed to knock it out in 1.27.5 min. Blew my lunges out though -
Infection in my foot. Trained on it on Thursday night and fealt like it was sprained. Got antibotics yesterday and theyve already started to kick in which is good. On an enforced weekend off of everything with my foot up to help get rid of the swelling. Already feel amping at the bit to go do something but need to behave so that Ill be good to go for training on Monday. Times like this I wish I was a patient person.
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Cheers. Infection is going. I caught it early enough and the antibotics are kicking its arse. Its been a frustrating weekend with not being able to do anything but I think Ive benefited from the rest. Back into the gym tomorrow morning then club training at night.
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tough on your limbs pounding around at your size and weight. I always used to wake up hobbling thanks to sore ankles constantly through the rugby season, fine once warmed up, but that morning hobble, how I don't miss that - thanks to (A), no longer having to run, and (<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/cool.png' class='bbc_emoticon' alt=';)' />, no longer having to be a 105 kilo hooker! Did you ice it up as well - just makes it feel better at the very least, don't know if ice helps infection though!
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I iced it on Thursday night, but found out at the doctor that it was only an infection. Its basically all gone (thankfully) although still got a few more days antibotics to finish. Got up and went to the gym this morning before work which was an ok session. Did box squat for the first time in ages and its amazing how different it it to machine hack squat. While I couldnt push as much as I could with the Hack squats I noticed that it didnt wreck my quads as much as the Hacks do. Knocked out 4 sets of 12 at 130kg. Got team training tonight so more cardio to get under the wings. Have also signed up for the 6am spin class tomorrow morning which will make it an early one. UGGH!!
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Sweet. The physios have always told me that as long as they dont hurt then Im fine. Another positive side effect of tearing all my ligaments in my ankles to shreds haha. Training last night was good. Bit of pad work which went well. Good to get a bit of contact back into the shoulders. This morning was 6am RPM. Earliest that Ive woken up in a long time but found it really good. Got a bloody good sweet up and has got the blood pumping for the rest of the day.
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must be a fronyt row thing - my ankles and ligaments are not a love affair. can roll my ankle so the foot is damn near upside down, and ten minutes later be running on it again! Early starts - my alarm is set for 5:15, at the gym at 5:50, home ready for the day by 7! You DO get used to it, but it does suck!<br />
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I'm running tuesday trainings at the moment here in Whangamata - let me know any ugly gut busters that you might have for them...!!
