TR vs the future

taniwharugby

still doing stuff, just only workhours access to the internet (dial up sucks arse) 
 
HAve a big garage to workout in, burpee pull ups are able to be done now, which am pretty stoked about. 
 
Did 10 sprints on my driveway; jog out to end, sprint last 25-30(inclined) turn around run back and sprint last 25-30 (inclined) took me 13 mins, along with burpee pull ups and some core work.

MN5

Having a nice big yard to do stuff in must be good motivation pal, reminds me of my folks place in the Wairarapa which I don't get up to nearly as much as I'd like to. I intend to pick up one of the big boulders in their drive and run up and down a few times which while I'll look like a complete retard should at least do me some good.

Paekakboyz

[quote name='MN5' timestamp='1367813003' post='364061'] 
Having a nice big yard to do stuff in must be good motivation pal, reminds me of my folks place in the Wairarapa which I don't get up to nearly as much as I'd like to. I intend to pick up one of the big boulders in their drive and run up and down a few times which while I'll look like a[b] complete retard[/b] should at least do me some good. 
[/quote] 
 
[media]

MN5

Never seen that flick but RDJ sure got the laughs more than Ben Stiller. Good stuff.

NTA

Good flick. can start a little slow but with it.

taniwharugby

Always get confused about the name of the exercise (snatch, clean, clean and jerk) 
 
Monday; 
Anywhoo, bar on ground (only 30kg) deadlift position, straight up to shoulder height and then straight into standing press (Without the leg drive) 
 
100 x those 
100 bench press 
100 preacher curls 
100 planks-hand to wall 
 
Shoulders still farking sore today, chest a little as well. 
 
Hovering around 89kg as well.

taniwharugby

Workout Saturday; 
 
Squats - 20 @ 80kg, 12 @ 100, 12 @ 110. 12 @ 110, 15 @ 100 
100 Lizard crawls up a slope of about 35 degrees 
100 (each side) hammer/tyre 
100 planks - hand to wall 
 
Chopped some fire wood for about 40 mins after...was gonna go running yesterday, but man my quads are killing me!

MN5

[quote name='taniwharugby' timestamp='1368404332' post='365328'] 
Workout Saturday; 
 
Squats - 20 @ 80kg, 12 @ 100, 12 @ 110. 12 @ 110, 15 @ 100 
100 Lizard crawls up a slope of about 35 degrees 
100 (each side) hammer/tyre 
100 planks - hand to wall 
 
Chopped some fire wood for about 40 mins after...was gonna go running yesterday, but man my quads are killing me! 
[/quote] 
Yeah I chopped some wood too over the weekend Shit it is satisfying and gotta say the old pipes feel it afterwards....something a bit different.

taniwharugby

Warm up was a sprint to the end of the driveway (75m or so) and jog back carrying the wheelie bin back to the house above my head...<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
 
Deadlifts - 20 x 80kg, 12 x 100, 10 x 110, 10 x 110, 15 x 90 
Skull crushers - 100 @ 12.5kg (55 reps before first rest) 
10kg Med ball thrusters - 100 
hanging knee raises 4 x 15 (not sure this was as good for abs as I hoped, but by god lats are sore today!!) probably need to get something to take the stress of the grip and lats and do more reps. 
 
Quads still sore!

NTA

No good for the abs - they promote your hip muscles too much and stuff your posture. Do the cat voms with serious core engagement and you'll trim hard on the waist

Wairau

What I do for the abs is, I think, the best. I hardly do any these days and I still have a 6 pack and strong abs. Also, I think NTA might have missed my point about my lower back-that's tight due to inflexible leg/upper back muscles, and lack of lower back stretching. 
 
Anyway, try this for your abs: 1 pull up, hold in position, don't move your torso, then move legs as if striding-but with good form. Do 20-30 each leg, drop down and rest, repeat 3 times. 
The reason this is best, is that it mimics the job our abs are designed for: holding our body stable while we move around upright. After starting doing that for a month, my previously poor abs quickly were tight. 
 
Note: I tried to do knee raises, and they hurt the lower back, and did nothing for my abs. NTA is right on that, they employ the wrong muscles.

Paekakboyz

Knee raises work if you are in a dead straight hang and not swinging. It's fighting the swing motion you get when lifting that activates the abs. But I'd agree there are more effective ways to work the 6 pack. 
 
I'm a fan of working the core via bigger exercises like squats etc. I don't mind the plank or some of the medicine/swiss ball workouts but sit-ups are a drag imo. 
 
Have you got plans to work on those flexibility issues Kea? Sorting that out would open up a host of new training options.

taniwharugby

was more to do something a bit different...certainly not an exercise I'd do alot of, plus I found it did feel great on the lower back as well (the control required?) which is never a bad thing IMO, but the abs barely noticed it. I think my core is vastly better than it was 12 months ago (less back niggles for a start) which is due to the varied exercises I am doing.I hate sit ups, and have changed from straight out planks (which get boring after 90 seconds....) but for me it is more about doing good range of core work in other exercises too rather than alot of specific core exercise.

taniwharugby

well, was doing some sprints last night and I think I may have pulled (or strained) my hammy <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':(' /> 
 
Never pulled a muscle before so not sure if that is what I have done, maybe just a strain as the feeling was a sort of popping tearing in an area maybe the size of a 50c coin....?

NTA

My advice is see a physio if it hasn't settled down by Monday. If it's just a pulled muscle some rest will help. If it's a tear it will keep on hurting

taniwharugby

dont think it is too bad, no pain or anything (unless I do something stupid on it) have a compression bandage on it at present, and actually feels like I could to some light running (which I wont obviously)

NTA

Iced it?

taniwharugby

nah bro, naturally I finished my set <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

taniwharugby

Bit of core work yesterday with the hammy not 100% 
 
120 good mornings with a 10kg plate super settled with 120 RTW (6. X 20) 
30 leg raises (knees side to side) had some straps this week and much easier to control the swinging and isolate abs...ouchy today 
Planks/mountain climbers - just slow focused exercise, seemed to really hit my groin 
 
Punch bag and then cut some firewood.

taniwharugby

Incline DB press x 100 
hammer curl into DB press x 100 
Shrugs 4 x 15 
Planks, hand to wall x 100 
Side hip raises x 100 (50 ea side)

The Silver Fern

TR vs the future