Let's try again...
-
5 chin ups<br />
50kg military x 5 into shrug x 5 into deadlift x 5 into bent row x 5<br />
14kg hammer curl x 5 into bicep curl x 5<br />
20 pushups<br />
5 pull ups<br />
20 squats<br />
20 lunges left then right<br />
<br />
<br />
Circuit 1: 5:51. Two minute rest - forgot to get a drink half way thru which is why the time for the next one is better<br />
Circuit 2: 5:40. Two minute rest.<br />
Circuit 3: 5:23.<br />
<br />
Just kept powering through. Felt fatigue but refused to heed it. Sweating like a mofo now. Protein shake time...<br /> -
That is a mean little combo right there bro. I like the press/shrug/DL/row combo. You are actively manhandling the weight through those transitions so it's keeping you active throughout. You should consider a front squat set thrown in, maybe after the press? then into shrug etc.<br />
<br />
Pain is weakness leaving your body!! raagghh!! -
Abs tonight:<br />
<br />
12 x cat vomits, 60s rest<br />
60s float, 30s rest<br />
60s float, 30s rest<br />
60s float, 30s rest<br />
30s float, 30s rest<br />
Stone pose 3 min 15s<br />
Buddha pose 3 min 15s<br />
Breathing yoga style 3 min 15s<br />
<br />
Got another compliment from another mum at school today. <br />
<br />
NTA rockin' the playground. -
assume this is just 'that rugby site' to your Missus so she isnt gonna accidentally stumble on this thread <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' />
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I pretty much only use tapatalk these days, and she has no idea how to unlock my droid phone (she's lost to Apple). <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
Disappointing session at the gym this morning - every time I turned around, some bastard (usually one of the PTs) had grabbed the frame where I do squats, deadlift, and shoulder press. So given last night's little ab session I decided to keep it quick and go for a run tonight:<br />
<br />
[b]Bench press[/b] - no spotter tho maybe I should have...<br />
6 x 40<br />
10 x 70<br />
10 x 70<br />
7 x 70<br />
<br />
[b]Chinup[/b] - 8, 6, 4<br />
<br />
[b]Dip[/b] - 6, 5, 5<br />
<br />
Tried to get going with squats on the Smith machine but wasn't feeling it. This, and the lack of other racks available, was the determining factor for my Fuck-This-Noise-ometer. I'll go cover some km tonight and try to get back a good feeling. -
thats lucky then, otherwise we may have soon been reading about a Sydney housewife waking thinking she was being burgled and stabbing her husband in the bathroom with a knife <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' />
-
If the squat rack is unavailable do wall squats - they will mess you up. And as you are working on form etc it'll really help once you stack some weight on those puppies.<br />
<br />
Toes and nose touching the wall - arms spread with palms/finger tips in contact with the wall as well. Space your feet out as wide as you like, slightly outward. Lead with your butt and get as low as you can with your nose and hands still touching the wall. Your knees will track outward so they don't get in the way. You'll hit a point where the lack of flexibility in your hips stops you going lower without falling backwards. <br />
<br />
3 sets of 6, slow count down and back up again. <br />
<br />
Oh, and you should def start rolling out your legs/glutes before squat sessions. Makes an amazing difference in how low you can go. -
[quote name='Paekakboyz' timestamp='1361485037' post='345935']<br />
If the squat rack is unavailable do wall squats - they will mess you up. And as you are working on form etc it'll really help once you stack some weight on those puppies.<br />
<br />
Toes and nose touching the wall - arms spread with palms/finger tips in contact with the wall as well. Space your feet out as wide as you like, slightly outward. Lead with your butt and get as low as you can with your nose and hands still touching the wall. Your knees will track outward so they don't get in the way. You'll hit a point where the lack of flexibility in your hips stops you going lower without falling backwards.<br />
<br />
3 sets of 6, slow count down and back up again.<br />
<br />
Oh, and you should def start rolling out your legs/glutes before squat sessions. Makes an amazing difference in how low you can go.<br />
[/quote]<br />
<br />
Hey, I had to do these a few years ago to get the flexibility in the hips right. Great for getting your form sorted out. -
Uh oh!! that must mean they are a gateway exercise for Crossfit <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /><br />
<br />
I do them regularly in my maintenance workout - packed full of those little exercises that assist the bigger ones and help with flexibility. No matter how good you think your form/flexibility is those squats will take you back to school! -
[quote name='taniwharugby' timestamp='1361480869' post='345888']<br />
thats lucky then, otherwise we may have soon been reading about a Sydney housewife waking thinking she was being burgled and stabbing her husband in the bathroom with a knife <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
[/quote]<br />
<br />
She knows which side her bread is buttered on... just wish she'd butter it more often now I'm a target for all the single mums at school <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /> -
[quote name='Paekakboyz' timestamp='1361485037' post='345935']<br />
<br />
<br />
Oh, and you should def start rolling out your legs/glutes before squat sessions. Makes an amazing difference in how low you can go.<br />
[/quote]<br />
<br />
Never rolled out pre-squats. Only after and day after.<br />
<br />
Might have to give it a try. -
[quote name='JK' timestamp='1361492852' post='345972']<br />
Never rolled out pre-squats. Only after and day after.<br />
<br />
Might have to give it a try.<br />
[/quote]<br />
<br />
Bro!! You gotta give it a go - makes a HUGE difference. You will be getting waaay lower in your squats - it's amazing what it does for your range of movement. -
Run tonight - did my 10 km in 54:42 which was a new PB by 2:12! Different route, but still... Decided to keep going to the 1 hour mark just for shits n gigs<br />
<br />
New PB for one hour at 10.96km; so close to 11 km but maybe next time. <br />
<br />
Total time was 1:00:14 for 11 km<br />
<br />
Weigh in tomorrow better justify my effort tonight... -
[quote name='NTA' timestamp='1360873537' post='344140']<br />
92.8 kg, Chest 108, Waist 96, Hips 101<br />
<br />
Not unexpected given last night's little splurge, and less exercise. Will rock into it hard next week to crack 92.[/quote]<br />
<br />
91.1kg, Chest 107, Waist 96, Hips 101.<br />
<br />
Going back to running did the trick this week, along with some better portion control at dinner. All the cramping and whatnot last night also helped clean me out, but I'll take it. -
Had a treat day yesterday - mini croissants for breakfast, double quarter pounder and sundae for lunch, fair bit of snacking in there as well as dessert after a small dinner.<br />
<br />
So a 30 km bike ride this morning in sticky conditions (29C, 80-90% humidity). Completed in 1:09:30. Average speed was 25.9 km/h<br />
<br />
Time to hit the hydralyte -
Karate tonight. Sparring at the end which is bloody exhausting, but in realty I probably don't do enough of that kind of anaerobic activity.
<br />
<br />
Bit of ab work when I got home - <br />
60s float, 20s rest<br />
60s float, 40s rest<br />
60s float, 60s rest<br />
Cat voms x 12<br />
Yoga -
As per RB's thread: 3 km in 14:46 on grass. Feels like such a sprint compared to even 5 km but then I was moving nearly ten percent faster than my longer runs.<br />
<br />
No hills to contend with though <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
