Ready to Rumble
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Friday [b]TIN[/b] 605-7pm<br />
<br />
[u]Strength & Power Day:[/u] (My Favourite day)<br />
<br />
One Arm DB Snatch 4/3<br />
Front Squat 6/4/3/2<br />
Single Arm BB Lumberjacks 3/8<br />
Standing BB Press 2/6<br />
DB Bench 8/8/6/6<br />
Trap Bar Deads 6/4/3/3 -
Saturday AM [u]GYM[/u] Workout. <br />
<br />
[b]"Bodyweight and Technique"[/b]<br />
<br />
Start 1105am<br />
<br />
Warm Up: Row 1000m,Walk Lunges, Mountain Climbers and Revolving Planks.<br />
<br />
TRX Pistol Squats 2x5 each leg<br />
Olympic Bar Overhead Squats 4x8<br />
TRX Horizonal Rows 3x8<br />
TRX Push Ups/Dip Hybrid 3x10<br />
Neck Harness 3x10<br />
Chins 2x6 (BW) 2x8 (Bands)<br />
Single Leg BB Roms 4x6 each leg<br />
Landmines 3x8 each side<br />
4 Pt Plank 3x45 seconds<br />
<br />
End 1200 (55 minutes) -
Great work bro - building up some nice momentum now! You'll be ripping it up on the field next season!
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[quote name='Paekakboyz' timestamp='1345627110' post='305861']<br />
Great work bro - building up some nice momentum now! You'll be ripping it up on the field next season!<br />
[/quote]<br />
Cheers mate. Quite sore in the hips and knees at the moment.. even from treadmill running. Ive had three knee reconstructions so I need to train smart and stretch heaps! Have got myself in a good head space and routine to train now though. Have been recording all eating and fluids for the last month. Im now consistently grazing on 4-5 smaller meals, have cut out most of the crap and am drinking shedloads of H20. -
I was going to say you're looking pretty good RB!!<br />
<br />
Whoa, 3 reconstructions!? I think a softly softly approach is a good idea in light of that. Building up leg strength and stretching will really help you protect your knees. Have you splashed out on decent runners? I just got a new pair and was really pleased with how many options there were for hobbit feeted people such as myself. Have you tweaked your running style to avoid a heel strike? that should make a big difference in terms of impact on your legs. -
[quote name='Paekakboyz' timestamp='1345672993' post='305964']<br />
I was going to say you're looking pretty good RB!!<br />
<br />
Whoa, 3 reconstructions!? I think a softly softly approach is a good idea in light of that. Building up leg strength and stretching will really help you protect your knees. Have you splashed out on decent runners? I just got a new pair and was really pleased with how many options there were for hobbit feeted people such as myself. Have you tweaked your running style to avoid a heel strike? that should make a big difference in terms of impact on your legs.<br />
[/quote]<br />
<br />
I dont run on roads or concrete anymore. So its just grass or gravel trails and dirt tracks for me now. I actually want to run barefoot (or maybe purchase a pair of Vibrams) for summer. I'm sticking to the treadmill for another month which is okay on the joints before I head out onto grass. I have two fifths of fuck all cartilege left in my right knee and the discs in my lower back are tighter than a ducks arse! So yeah improving my overall flexibility and prehabbing is going to be a huge ongoing work on. -
Friday Arvo [b]TIN [/b]<br />
<br />
75 mins<br />
<br />
One Arm DB Snatch 4/3 2/1<br />
Overhead Squats 4 sets<br />
Front Squat 2/5, 2/3<br />
BB Bench Press 4/5<br />
Neck Harness 3/12<br />
DB Curls 4/6<br />
Swiss Ball Planks 3 sets<br />
Med Ball Overhead Slams 3/8 -
[quote name='BartMan' timestamp='1345849802' post='306461']<br />
RB, I think an arthritc Gorilla would be more graceful than even a 20 year old RB...<br />
[/quote]<br />
Just being to be compared to an athritic gorilla is the ultimate compliment for me!!!! -
Thursday [b]Cardio[/b] 5pm-6pm<br />
<br />
Treadmill [b]60 Minutes.[/b] Awesome<br />
<br />
Had a slack training week with working my day job and entertaining employer from my 2nd job for two nights. Scary how quickly you can dropp out of routine. Glad I'm back on board. -
[quote name='Red Beard' timestamp='1346306381' post='307854']<br />
Thursday [b]Cardio[/b] 5pm-6pm<br />
<br />
Treadmill [b]60 Minutes.[/b] Awesome<br />
<br />
Had a slack training week with working my day job and [b]entertaining employer from my 2nd job for two nights.[/b] Scary how quickly you can dropp out of routine. Glad I'm back on board.<br />
[/quote]<br />
<br />
translation: Get pissed.
