2009

[Red Beard]

Turei.<br />
<br />
6pm: 45 minutes weights. Squat 4 x 5, Bench 4 x 5, Chins 4 x 6, Hang Crunches 3 x 10<br />
<br />
7pm: 45 mins Bike on the road.

[Red Beard]

[b]Wednesday[/b]<br />
<br />
40 minutes walk through Karangahake Gorge with kids.<br />
<br />
[b]Thursday[/b]<br />
<br />
6pm. Weights One Arm Snatches 4x6, Stand DB Curls 4x6, Seated Calf 2x12, Cable Chops 3x10 each side, Hang Crunch 10 reps. 45 minutes

[Red Beard]

[quote name='Red Beard'][b]Wednesday[/b]<br />
<br />
40 minutes walk through Karangahake Gorge with the kids.<br />
<br />
[b]Thursday[/b]<br />
<br />
6pm. Weights One Arm Snatches 4x6, Stand DB Curls 4x6, Seated Calf 2x12, Cable Chops 3x10 each side, Hang Crunch 10 reps. 45 minutes[/quote]<br />
<br />
[b]Friday[/b]<br />
<br />
4pm Cardio 45 mins (15 Row/15 Bike/15 Treadmill). Awesome. Sweating like a rapist.

[Red Beard]

[b]Saturday[/b]<br />
<br />
9am. Weights: 45 minutes. 80% Front Squats, Close Grip Bench , Deadlifts, Hang crunches.

[Red Beard]

[b]Sunday[/b]<br />
50 minute recovery walk through Karangahake Gorge and river swim with the kids.<br />
<br />
[b]Monday[/b]<br />
<br />
Weights 40 minutes: Front Squat 4 x 5, Bench 5 x 12-4 , Chins 4 x 5

[Red Beard]

[b]Wenerei[/b]<br />
10am Weights. Snatch 4x6, DB Incline Curls 4x6, Calves 2x12-15, Hang Crunch 4x12

[Red Beard]

[b]Thursday[/b]<br />
<br />
5pm. Row 5000m 20.39

[Red Beard]

Friday<br />
<br />
10-11am Weights: Front Squat 5x5, Close Grip 5x5, Cleans 5x5-3

[Red Beard]

[b]Saturday[/b]<br />
<br />
11am Row 5000m 21.20 (struggled today). AB Crunches; 30kg x 15, 36kg x 12, Hang Crunch 2 x 12<br />
<br />
Goal is to row 5000m in under 20 minutes.

[Red Beard]

[b]Sunday[/b]<br />
42 mins Walk/Jog

[Red Beard]

[b]Monday[/b]<br />
5pm Weights 60 minutes. Front Squat 4x5, Bench 6x12-2, Cleans 4 x 5-1, Chinss sets, Machine Crunch 4 sets

[Red Beard]

[b]Turei[/b]<br />
Round the block 42 mins.

[Red Beard]

[b]Wednesday[/b]<br />
8pm Around the block 60 mins.

[Red Beard]

[b]Thursday[/b]<br />
5pm Weights, 45 minutes duration. 80% Squat 4x5, Bench 4x5, Trap Bar Deadlift 4x6. Solid effort. Last gym session before surgery tomorrow.

[Red Beard]

[b]Wednesday[/b]<br />
<br />
1030-1130am<br />
<br />
First day back in the gym after knee op on Friday. Managed 15 minutes on the bike at L6-L8 at around 65-75 RPM. Not sending any land, sea or air records but a good start nonetheless.<br />
<br />
Plus: CG Bench 5x5, DB Curls 5x5, AB Crunch 3x12

[Red Beard]

[b]Thursday[/b]<br />
<br />
Bike 20 mins. L8 80-90 RPM. Knee responding well. Tried to do some swiss ball wall squats but knee not up to it yet.<br />
<br />
80 AB crunch movements.

[Red Beard]

Sunday.<br />
<br />
More Knee rehab 30 mins on the bike. Slowly getting better.