We shall rebuild him...
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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. -
Got bored being home alone on xmas eve so went down to the gym to do a chest and tricep session. Didnt have a spot tonight so the weights were lower than normal, but I concentrated on hitting the reps. For all of the exercises I had about a 45 - 60 sec rest between sets. If I could hit the 10 reps, I had a 15-20 sec rest then kept going under I hit the 10.<br />
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500 m on rower to warm up.<br />
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60x 10, 5 sets of 90 x 10 flat barbell bench<br />
3 trisets of decline/flat and incline press up (10reps each exercise)<br />
3x10 BW dips<br />
3 x 10 cable cross overs super setted with 3 x 10 leg bridges, (go up on two legs and extend the good leg out)<br />
3 x 10 cable pull downs trisetted with 3 x10 cable tricep extensions and 3 x 10 single leg bridges<br />
4 x 10 single leg bench squats (rehab)<br />
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I started to cramp up quite a lot in the hamstring on the single leg bridges. Ive never been one to cramp, but god it sucks. -
5km this afternoon in about 28mins. 2 minutes quicker than xmas eve but I think that has a lot to do with the heat.<br />
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I ran my usual 5km route in reverse which meant the hills in the first half of the run followed by the flats. It resulted in the down hills being not as steep so that I was able to jog down them rather than walk, and being fresher for the up hills which were shorter and steeper than previously.<br />
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Doing the hills early seemed to help loosen up my knee and really stride out in the later parts. Ive got a long way to go with my fitness but I ran the last half of a run in an interval style, where I tried to really stride out for 2-3 power poles, then jog one, then so on and so forth.<br />
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While the run wasnt that much quicker time wise, the work periods felt like they were a lot more beneficial -
[quote name='Chubby13' timestamp='1356502444' post='334218'] I ran the last half of a run in an interval style, where I tried to really stride out for 2-3 power poles, then jog one, then so on and so forth.<br />
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[/quote]<br />
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I was going to mention this when you posted the other day:<br />
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I read about this originally in the Spartan workout guide developed by an Aussie guy - it formed the basis of my weight loss routine asking with readings from another manual (The 48 Hour Body). <br />
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This kind of interval stuff is great for replicating sports fitness IMHO because it keeps your lungs working then forces you to accelerate, just like as kick-chase or set piece where the aerobic and anaerobic requirements fit side by side.<br />
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Not sure how your knee would handle it, but the simplest way to get it going is to run at your regular pace, then pick out that power pole and really hit a sprint until you reach it, then drop back to the original pace while catching your breath. Change the intervals frequently.<br />
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Also driving the knees forward and striking with the forefoot when you run at any pace will help your form and efficiency, plus strengthen your calves wickedly.<br />
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I ran up my normal forestry track yesterday morning. Just grinding all the way at a 'run'. Took 8:25 to get to the top. When I walk 200 paces, run 100 (fast as I can), my best time is 9:00 flat. The walking is striding it out though. I'll have to download the running 'map my ride' version (if that makes sense). WOuld be interesting to see the elevation and the distance I cover in this little trot.<br />
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Love the interval stuff, and being allowed to run again, might get into a few different things to keep life interesting! -
Did my hamstring rehab at home before I went to the gym tonight to get it out of the way.<br />
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Once I got to the gym I did a leg and bicep session. I probably could of kept on going with the legs but I want to be able to do more rehab tomorrow and feared that if I pushed the legs to much more Ild over do it.<br />
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I started off with a good squats session. I had 40-60 seconds rest in between sets and just slowly built up the weights. All sets were reps of 10.<br />
60, 80, 100, 110, 120, 130, 140<br />
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single leg hamstring curls<br />
3 sets of 10 x 15kgs<br />
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single leg hamstring curl negatives (up with both legs, lower with my left leg)<br />
3 sets of 10 x 21kg, 21, 18<br />
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EZ Bar bicep curls<br />
12x bar +20kg, 10 x bar +25, 10 x bar +20kg, 8 x bar +20kg, 8 x bar +20kg<br />
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Bicep 28s<br />
22.5kg, 25, 25, 25, 25<br />
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Hammer Curls<br />
3 x 10 @ 15es, 17.5, 20<br />
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Overhand cable bicep curls<br />
20 x 30kg, 15 x 35kg, 15 x 35 kgs<br />
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Hitting 140kg on the box squats tonight was a huge mile stone for me and was massive for me mentally. To realise that I could handle that weight again was awesome. I wouldn't want to do it more than once a week but it'd deffinantely something to build off.<br />
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Tomorrow is 6 months to the day that I had my surgery. Its been a long time but in retrospect its gone really quick. The worst is deffinantely over, but as shown a couple weeks ago ive still got a long long way to go. -
Back and Shoulders tonight.<br />
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3 x 10 (72kg, 78, 78) triset of wide grip lat pull downs, narrow grip pull downs, seated cable rows<br />
3 x 10 es bent over DB rows. (45kg, 47.5, 47.5)<br />
10 x 50kg, 10 x 55kg, 8 x 55kg standing barbell military press<br />
10 x 17.5 kg es, 7 x 17.5 kg es/3 x 15kg es, 10 x 15 kg es Standing DB arnold press<br />
3 sets of (10 x 9kg es DB front raises, 10 x 8kg es DB side raises, 10 x 8 kg es bent over DB flies, 10 x 9 kg es standing military press)<br />
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I also jumped in with my mate for a couple sets of bench. 10 x 110 kg, 3 x 120 kg (I racked it up to go heavier), 3 x 130 kg<br />
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I finished off with doing a 5 min 1 km on the tread mill twice with a 1 min rest in between
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