MN5's 2010 get ripped plan
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Yeah bro - what crazy training regime is floating ya boat at the moment!!
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A bench press, then pull up/chin up, then bodyweight squat session in the garage officially killed me yesterday. Felt like I had been run over by a bus this morning. I'm trying desperately to find some Deep heat for my legs, hahaha, it's that bad.<br />
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Benching was pretty ruthless, doing a 5 set type thing I found on the net, basically 6, 8, 6, 6 and as many as you can do ( crapped out at 7 in the last set ) with 60 second rest between. I used 90kg which rolled off pretty easily ( I've had a lot of practice ) on the failed 8th rep.<br />
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Good to have the time to do all of this even if it meant I wasn't much good ( shaky legs ) at chasing the boys aroudn the park later that day, a few hundy squats will do that to you.<br />
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In saying all this some virtual cold turkey on the booze, of which I have indulged in far too much lately, has worked wonders for my energy and "get up and go".<br />
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Aiming for some serious PB's in terms of reps/1RMs and all of that by Summer time. -
Bench has hit the wall a bit so gonna take a bit of a rest from it. Bodyweight squats literally leave me aching for days at the moment but getting better at em which is good. Wife reliably informs me my shoulders are looking wider and my waist is looking narrower ( I'm sure it's one or the other, not both ) which leading up to summer is pretty choice. Aiming for a 5 minute prone bridge/plank before too long too, am busting a few of these out every second night at the moment.
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Well done on those prone holds. I hate em. Mainly because we always do them last thing on friday morning ab classes and by then I am all fired up to go and smash triceps. I usually opt out about 2mins in but did a tad over 4mins once and remember it being a real trembler. 5 mins would be a mamoth acheivement!
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You'll smoke this dude in no time bro!! -
Yeah no probs Paeks, next time I run into you I'll show ya, just bring some good magazines for me to read while I'm doing it <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' />
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Have been well into the burpees on my non weight days and I'm convinced they're helping conditioning and overall fitness. Abs still not visible but stomach and chest are much firmer ( so I've been told haha ). Leading up to summer this has to be good. I'm basically doing at least something physical every day at the moment which has to be good, even something as simple as running round in the park with my sons who are both rapidly getting faster helps. Seeing other Dads with motors hanging over their belts huffing and puffing is great inspiration to not end up like that much as it can be so easy to do.
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yeah I take my boy swimming most weekends, and seeing some due who was about 50 there, in the shape I reckon I'd be in 12 years kinda scared me into doing something about it!<br />
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Burpees are pretty mean, I do one cardio day (non-weights and not running) that includes them in whatever group of exercises I do, they are bloody hard!<br />
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As to the planking above, I'd not hvae the dedictaion to do that for 30 mins, let alone over an hour!! (probably why I never made the next step at golf, I had no dedication to practicing for hours a day, I just wanted to play!!) -
Dude with that planking anything over a few minutes is hard enough. That joker is nothing short of a freak, Bruce Lee ain't got shit on him !<br />
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With the burpees I will confess to doing the "easy" ( if you can call them that ) ones in that I don't actually do the push up part, with the benching and presses I do during the week three sessions of that is probably overtraining and tough on the rotator cuffs. I also ( thanks alot Facebook ) have to do 30 consecutive clap push ups next weekend to prove to my brother in laws new girlfriend ( she is a real gym freak ) that I can do them. I'm quietly confident even if the last few reps are FUCKEN ugly <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' /> -
haha, you and your big mouth aye <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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I been trying to do the burpees with my medicine ball and you have one arm up on the ball and you go down and the explode up to the side so the other arm goes on the ball and down and then up and jump....I struggle to get through them.... -
Did 20 reasonably easily on Lambton Quay ( after taking my suit jacket off of course ) yesterday and there were a few folk looking at me strangely ( for a good cause of course ! )<br />
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but back to our earlier point given I presume your job is about as physically demanding as mine ( sometimes I have to change toner on the printer or climb a whole flight of stairs ) it's farkin important to do something as you well know. No kids want a fat you know what spluttering after them, they want a fast Dad they can't even catch ! -
haha, yep, the fact we are on level 3 of our building means that is my exercise first thing...in a few years is when the kids will start noticing your body shape and knowing if you are a lard arse or not.<br />
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My old man has always had a physical job, and he is a tough old fracker (he and a couple of big maori twins who played league for Wigan back in the day used to go out and get in fights on Friday nights up here) even when me and my brother were 16 and 18, he was still stronger than us when we tried to wrestle him together, lean and strong as! I reckon he'd still be stronger than me now. -
[quote name='taniwharugby' timestamp='1350078828' post='317304']<br />
haha, yep, the fact we are on level 3 of our building means that is my exercise first thing...in a few years is when the kids will start noticing your body shape and knowing if you are a lard arse or not.<br />
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My old man has always had a physical job, and he is a tough old fracker (he and a couple of big maori twins who played league for Wigan back in the day used to go out and get in fights on Friday nights up here) even when me and my brother were 16 and 18, he was still stronger than us when we tried to wrestle him together, lean and strong as! I reckon he'd still be stronger than me now.<br />
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Stronger than a 16 and 18 year old......yep hopefully thats me in 14 years time ! -
[quote name='taniwharugby' timestamp='1350077428' post='317296']...and seeing some dude who was about 50 there, in the shape I reckon I'd be in 12 years kinda scared me into doing something about it!..... I'd not have the dedication to do that for 30 mins, let alone over an hour!! [/quote]<br />
bro, just wanted to answer the two points above if I may.<br />
**there are people where I workout that I get some inspiration from-for example, you recall the picture of my workout area, there's a lean and strong 76 year old that does 7 sets of 30 reps of 55kg bench daily, and smokes a bit (!)...that showed me the value of consistent working out at high reps for a long period<br />
**Use me as an example-I regularly do 10-20 minutes of the same body weight exercises with small breaks-and I promise I am looking and feeling stronger than ever. I'm looking to expand it to 30 minutes with 1 minute breaks. It sounds boring (and is) but the thing is just to start (not piss around beforehand), and focus on stretching and the recovery between sets. Mix that with the stair repeats is good. -
Doubled my quota of burpees after a fish and chip meal and a few brews last night. Feel bloody good if a bit rooted and that pile of dirt in the garden is gonna be extra hard to move now, DOH !<br />
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That's some impressive lifting for someone of that age Kea, 55kg may be fuck all to a serious lifter but shifting it that often is some effort for someone of any age ! -
For a bit of a change loaded up the barbell with some ridiculous weights and did a few Arnie style cheat curls. I'm stalling a bit on Taniwhas pull up programme so taking a bit of a break from that and doing some cheats for the guns. The serious ache in my guns and back indicates I must have done something right ( definitely a good muscle ache ).<br />
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Oh and packed the boot with over 2 hundie kg of dirt and went to the tip. Unloading it was a painful exercise.....
