We shall rebuild him...
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[quote name='Chubby13' timestamp='1353312328' post='326336']One of the hardest things I find with the bike is that the breaks are under the handle bars in the racing position which makes indicating and breaking while going into a turn almost impossible.[/quote]<br />
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Get a flat bar (hybrid). Still light weight but more upright position. -
When ever Ive brought bikes I do get the hybrids. Had a bloody nice bike in Hamilton before it was stolen. The bike i picked up was my brothers old bike which he can no longer ride, which I picked off of him for $40. Unfortunately my cheapness wins out haha.
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Its been a tough couple days. My usual shoulder session yesterday, and just did my Friday back session tonight due to our clubs meet the coaches evening tomorrow night.<br />
<br />
Shoulder session was:<br />
3 x max BW wide grip chins (6,5,4)<br />
Knee rehab with the bosu ball.<br />
3 x 10 cable wood chops high to low (90lbs) super setted with 1 min side prone bridge each side<br />
3 x 10 cable wood chops low to high (80lbs) super setted with 1 min front prone bridge<br />
10, 10, 7 DB flat bench (45kg es, 47.5, 47.5)<br />
10, 8, 8 DB seated shoulder press (27.5 kg es)<br />
15, 10, 10 EZ bar bicep curls (bar plus 25kgs)<br />
3 x DB shoulder tri-set (10 front raises, 10 side flies, 10 shoulder presses; 8 kg dumbells, dont drop the dumbells until all three exercises are done) s/s 25 es bicycle crunches<br />
<br />
<br />
Back session was:<br />
<br />
3 x max (8,5,4) underhand narrow grip chins.<br />
3 x 10 seated cable row (66kgs, 72, 72) super setted with 1 min front prone bridge<br />
3 x 10 wide grip lat pull downs (72, 78, 78) super setted with 1 min side prone bridge each side<br />
3 x 10 tricep dips (BW, +10kg, +10kg)<br />
3x10 es dumbell bent over row (40kg) super setted with sit ups (with 20kg plate)<br />
3x10 ez bar seated tricep extensions (bar + 20kgs) super setted 3x10 rope tricep pull downs (42kg)<br />
3x10 ez bar standing upright row/pull (bar + 30kgs) -
fabulous factoid.<br />
<br />
when you drink grog, you will not use any fat cells for 48 hours or so as an energy source, the alcohol and the sugar in the booze gets used first.<br />
<br />
So you will have sweated out, or started to sweat out the booze, but you won't be getting any leaner or mean-er. Maybe mean-er... -
[quote name='BartMan' timestamp='1353895209' post='327953']<br />
fabulous factoid.<br />
<br />
when you drink grog, you will not use any fat cells for 48 hours or so as an energy source, the alcohol and the sugar in the booze gets used first.<br />
<br />
So you will have sweated out, or started to sweat out the booze, but you won't be getting any leaner or mean-er. Maybe mean-er...<br />
[/quote]<br />
<br />
Does it matter how much you drink? Interesting fact though.<br />
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Today was interesting at work. Had to go for a walk at lunchtime as the body was quite stiff after the two runs that I did over the weekend. Knee felt fine, but the hamstrings and calves were tight.<br />
<br />
Tonight I had to mix my work out a little bit as my training partner was going to be late. Warmed up with 5mins on the rower then got into squats.<br />
<br />
3 x 5 es Smith machine box squats (15kgs, 17.5, 20 - not including the bar) supersetted with:<br />
3 x 10 Smith machine box squats (55, 67.5, 80 - not including the bar)<br />
8, 6, 5 BW underhand chin ups.<br />
3 x 10 Dips (BW + 10 kgs)<br />
3 x 10 es sprinter lunges (25kgs)<br />
3 x 10 barbell dead lifts (60, 70, 80)<br />
3 x 8 barbell military press - 1 rep = start in front, lower behind the head then return (40kg)<br />
10x 60kg, 10x 70 kg, 8 + 2 negatives x 80kgs, 7+ 3 negatives x 90 kgs, 5 + 3 negatives x 100kgs<br />
3 x 20 medicine ball throw crunches (10kg medicine ball crunches)<br />
<br />
I was stoked with the weights that I am starting to get with my leg exercises. The single leg squats suck, but its more of a technique thing. They are an awkward exercise to do. Deadlifts are feeling really good, but Ive got to be careful how quickly that I load the weights on, especially that stage of the work out. While I didnt push as much as I normally do for bench by doing it last rather than first, I was pleasantly surprised that i was able to do the reps through out the sets that I did, considering I struggled with the warm up at 60.<br />
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ive got the phsyio tomorrow for my first check up in three weeks. Potentially will be beginning speed work and diagonal work. Looking forward to it. -
Last wednesday night was my normal Shoulders work out that Ive been doing the last month with my training partner. Had two work do's on Friday and Saturday night which mixed things up a bit. I did a 40 min leg session on Friday morning. Reasonably light work out, but managed to do bench squats at 100kgs and dead lifts at 90 kgs which I was really happy with. I did a back session on Saturday afternoon. I had 40 mins free before I had to be at the work do so it was short and sharp.<br />
<br />
3 x BW reverse narrow grip chins<br />
3 x 10 Narrow, neutral grip lat pull downs supersetted to 3x 10 seated cable rows.<br />
3 x 10 es DB row super set with 3 x 10 barbell upright row<br />
3 x 10 barbell good mornings<br />
(I cant remember what else I did)<br />
<br />
Monday night was the clubs first training. I couldnt take part of it so just did some cardio and core. Did a 3 km run to warm up before I got there. The boys did 6 x 5mins blocks. 1st block I ran, Next 15 - 20 mins I did some BW core exercises including bridges, heel touches, and bicycle crunches. After the training finished I went to the gym and did 30 mins of arms.<br />
<br />
ez bar bicep curls<br />
weighted dips<br />
DB bicep curls into arnold press<br />
cable bicep curls<br />
ez bar tricep extensions<br />
hammer curls<br />
rope tricep pull downs<br />
<br />
Tonight I tried to do something a little bit different. Ive been doing the same work out the last 5-6 weeks and have been quite worn out this week. To try and shock the body I did a couple of circuits tonight.<br />
<br />
5 mins warm up on rowing machine<br />
<br />
I did a barbell circuit. 40 kg on the bar, 5 rounds of 5 exercises, 10 reps a piece, cant drop the bar until all exercises is done.<br />
Bent over row<br />
hang cleans<br />
front squats<br />
push press<br />
back squats<br />
<br />
2-3 mins rest while I set up my back/shoulders circuit. 5 rounds of each exercise with no break. Drop weight as needed in order to hit the 10 reps. Do as quick as I could.<br />
BW Dips<br />
barbell cable curls<br />
wide grip lat pull downs<br />
DB bent over row<br />
seated cable row<br />
strength bag clean and push<br />
DB arnold press<br />
<br />
5 min on the rower for warm down.<br />
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The work out was deffianately a shock to the system. I havent worked on weight endurance for a long time. It wrecked my fore arms as well. After I finished I tried to open the lid of my drink bottle and my forearms cramped up on me which can only be a good sign haha. -
Last night I did 1km on the treadmill to warm up followed by some rehab for 20 mins then a chest session for 40 mins. My training partner didnt turn up so wasn't able to push the heavier weights, but concentrated the workout onto a single area.<br />
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3 x 10es db walking lunges (30kg)<br />
3x5 es single leg smith machine bench squats (bar + 15, 17.5, 20)<br />
5 x 5 es single leg jumps onto a step. - I was absolutely stoked to be able to do this. I could barely jump an inch on my left leg a week and a half a go. So to be able to do this last night was awesome.<br />
<br />
Flat barbell bench ( 10 x 60, 10 x 80, 10 x 90, 5 x 100, 5 x 90)<br />
Incline DB bench (10 x 25 es, 10 x 27.5es, 8 x 27.5, 7 x 27.5)<br />
Decline DB bench (10x 27.5es, 10 x 35, 10 x 35, 8 x 35)<br />
DB bench flies (3 sets 10x 17.5)<br />
Cable cross over (10 x 36 es, 7 x 36/3 x 30, 4 x 36/ 6 x 30, 8 x 30, 8 x 30)<br />
(I cant think of the name of the last exercise but I laid on the bench with a dumbell and did a similar movement to the tricep extensions but I keep the arms relatively straight to stretch the chest out) 10 x 27.5, 10 x 30, 10 x 30) -
Went Down to training tonight and did intervals while the boys trained. Had a 5 min warm up. 10 x 100m going every 1 min. 10 x 200m going every 90 secs. 10 x 100m going every 1 min. I had about a 3 min break between sets. I pulled the pin then as started to feel my knee
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Did an RPM spin session tonight at the gym then followed it up after a quick snack and protein snack by a gym session.<br />
<br />
10 x 60, 10 x 80, 10 x 95, 7 x 105, 6 x 105 Barbell bench Press<br />
10 x 40, 10 x 45, 10 x 47.5, 8 x 47.5 T Bar bent over row super set with 25 es bicycle crunches<br />
10 x 35 es, 10 x 40 es, 10 x 40 es, 8 x 40 es Decline DB bench press, tri-set with cable cross overs (10 x 30kg es), with 20 heel touches es<br />
3 sets of 8 @ 40 kg barbell military presses (to behind the head then return to the front)<br />
3 x 10 EZ bar bicep curls (bar + 25, 25, 25/6 - 20/4) super setted with 10 BW dips<br />
3 X 10 es DB hammer curls (15, 17.5, 20)<br />
4 sets of medicine crunches with 10 kg medicine ball. (x 20, x 25, x 25, x 25) -
Shoulder day today. Stayed away from the cardio to give the legs and especially the knee a break today.<br />
<br />
10, 8, 7 BW narrow grip chins.<br />
10, 10, 8 Dips with a 20 kg weight around the waist.<br />
3 x 10 es Cable wood chops high to low (48, 54, 54) super setted with 3 x 10 (42, 48, 42) cable wood chops low to high<br />
5 mins bridges (1 min front, 1 min side, 1 min front, 1 min other side, 1 min front - dont drop down until 5 mins is up)<br />
35 es x 10, 40 es x 10, 45 es x 8, 45 es x 7 DB flat bench<br />
25 es x 9, 25 es x 8, 22.5 es x 10 Seated DB shoulder press<br />
3 x 10 (bar + 20 kg) Seated ez bar tricep extensions<br />
3 sets of the following shoulder exercises with 8kg DB each side. 10 reps each exercises. drop the weight once all four have been done: (front raises, side raises, bent over flies, shoulder press) -
shoulders - chins? Biceps and back to my understanding.<br />
<br />
Core strength - if you're doing enough heavy weights in squats / deadlifts etc, your core is going to get a hammering anyway, and be strong naturally. Or without extra exercises anyway! -
I split narrow grip chins from wide grip chins so that I have the strength to do them both. I'm still doing a heap of core because I'm still limited on the weights I can do with a squats and dead lifts. I'm still sitting about 100kg for both so once I pick them up ill pull back on the core extras. <br />
<br />
One thing that I have noticed is although I've put on 5 kgs I've actually lost a notch in the belt I wear at work -
Got the day off work today for a wedding this arvo so went in and did my gym session at 10 this morning to get it out of the way. Was going to be a back session but changed it at the last minute and did my first full leg session ive done since before my injury.<br />
<br />
3 x 10 es walking DB lunges - 5 es forward, 5 es backwards. (30kg es)<br />
3 x 10 es DB Box step ups (35kg es) - I found these not to bad on the legs but my grip is aweful. Struggled to keep hold of the dumbells for 10 reps, and had to drop the weights in between legs<br />
10 @ 60, 10 @ 90, 8 @ 105 + 2 negatives, 4-5 @ 110 + 3-4 negatives Barbell flat bench (mate was at the gym and asked for a spot so I jumped in for a go)<br />
10 x 60kg, 10 x 90, 10 x 100, 10 x 110 Barbell bench squat<br />
3 x 5 es single leg jumps onto a step.<br />
<br />
Ive always been nervous about the single leg jumps and had a bloody close call with them today. Funnily enough it was on my good leg. As I landed my ankle rolled to pretty much a 45 degree angle and I just hit the deck. Landed in a kneeling position on my bad leg with my hamstrings touching my calf and felt my knee crack a dozen times. I pulled myself up and recollected myself. Everythings fine, but it was enough to send the shits up me. Maybe not an exercise to leave to the end of the session.
