We shall rebuild him...
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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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. -
Next time I might have to do that.<br />
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Yesterday was a back session.<br />
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5 mins on the rower for warm up<br />
3 x 5 reverse grip chins (I really struggled with these today)<br />
3 x 10es (40kg es, 42.5, 42.5) DB bent over row<br />
3 x 10 @ 40, 50, 50 Barbell upright row<br />
3 x 10 @ 50kgs Good mornings<br />
3 x 10 @ 77kg Seated cable rows<br />
3 x 10 @ 66kg wide grip lat pull downs<br />
4 x 10 (60kg, 90, 100, 110) Deadlifts -
Did a 20 min interval session.<br />
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2 sets of 10 x 50m going every 45 seconds<br />
1 set of 10 x 100m going every 1 min<br />
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After our team meeting I went to the gym and did a 45 min leg session<br />
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bench squats: 10 x 60kg, 10 x 90, 10 x 110, 10 x 115<br />
DB walking lunges with 30kgs es: 3 x 10es<br />
Single leg smith machine bench squats. 3 x 5es: (bar + 15, 25, 30)<br />
single leg hamstring curls: 3 x 10 es @ 12kgs<br />
single leg calf raises: 3 x 10es (BW, 12kg, 12kgs) -
Had my review with the physio today. I didnt do any damage to my knee on Friday, but my hamstring isnt progressing as well as she would like. Ive been given some real basic bodyweight hamstring rehab exercises which I have to restart doing every day to try and get it to start working.<br />
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Today was chest day. I warmed up with 10 decline push ups, 10 incline push ups and 10 flat push ups<br />
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Bench Press (10 x 60kg, 10 x 90 kg, 8 x 110)<br />
I then did 3 sets of 10 x 110. In order to do as many reps as possible with out a spot. Each set was split up to 5 sets of 2, with a 20 second rest in between each set.<br />
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Dips (BW + 20 x 10; BW +15 kg x 8; BW x 8)<br />
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10 x 50, 9 x 65, 9 x 65, 8 x 65 Incline Bench Press<br />
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3 tri-sets of BW Press Ups. Each tri-set was 3 x 10 decline push ups, 10 incline push ups and 10 flat push ups<br />
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3 x 10 Tricep rope pull downs (48kgs)<br />
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3 x 10 Tricep rope extensions (48kgs) -
NTA, I was at the gym the other day, and finally cracked three figure for a flat press again after how ever many hundred years of lean downs. Just 3 reps though, but I was stoked. Then a mate of mine walks in and starts [i][b]warming up [/b][/i]at 100kg. Just like that saying, somewhere in China, a 6 year old is warming up on your max...
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Having a spot has helped me massively. Pushing me through those extra 4-6 reps plus 2-3 negatives has been the reason for the progress. <br />
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The 145kgs I used to push back at the start of 2008 is a long distant memory though. Back then ild do an easy set of 10x 100kg as warm up. Ild love to know how I did it back then because ild love to get back to it<br />
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Shoulders today. 45 mins worth of work, plus 15-20 mins of hamstring rehab.<br />
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4 x 8-10 @ 27.5kg es DB seated shoulder press<br />
3 x 10 @ 40 kg es DB flat bench<br />
12 x 100, 3 x 10 @ 130 Barbell shrugs<br />
3 x 10 es cable wood chops high to low (100lbs) and low to high (90lbs)<br />
3 sets of (DB front raises, lat raises, bent over flies and shoulder press) 10 reps for each exercise - 9 - 10 kg dbs -
[quote name='BartMan' timestamp='1355967019' post='333255']<br />
yeah Chubbs, I used to be able to whack out sets of 20 at 100kgs. Mind you, I was probably at 110kg BW then myself...!! Now I do 4 or 5 and am stoked.!<br />
[/quote]<br />
18 at 100 was my best effort, couldn't quite crack 20. But I did do a set of 13 @ 120 once in the gym at Wanaka way back in 2006!!! -
Did a quick back session yesterday.<br />
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8, 7, 6 x BW narrow grip chins.<br />
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3x 10 Triset of wide grip over hand chins, narrow grip under hand chins, seated cable rows (66kg, 77 kg, 66kg)<br />
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3 x 10 DB bent of row es. 40kg es, 45, 45 - It was about now that my grip started to fully fail. After the triset above my forearms and my grip was buggered. I grabbed my straps which allowed me to up my row up to 45 kgs es. Im starting to notice that Ive got the ability to pull the weight when my grip holds up.<br />
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10 x 90 kg, 10 x 110 kg dead lifts<br />
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Went for a 5 km run today and did it in about 30 mins. Taking the heat out of the equation I came to the realisation today that I am very, very unfit. I felt every one of the 121 kgs. To much weights, not enough cardio.
