SPRING TRAINING
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[quote name='Red Beard'][b]Week Two:[/b]<br />
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Saturday: Pub Brekky , 6 X Guinness, BBQ Lamb Chops<br />
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Sunday: 10 minute outdoor run, 1000m Row, 10 minute outdoor run (Hills), 1000m Row, 10 minute outdoor Run[/quote]<br />
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Monday: TIN Squat 4x6, Stand BB Press 4x6, BB Row, 4x6, Hang Crunch 4x10 -
[quote name='BartMan']good work RB - that tickles my fancy too - a lifting comp, but would have to get my dodgy shoulder sorted for heavy weights.<br />
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Bench, squad and deadlift type of thing??[/quote]<br />
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Yep thats it Bart. 1RMs of the big three. Have some goals in mind, just need to tread carefuly with my dodgy hip! -
[b]Saturday[/b]<br />
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NETFIT Gym, Ellersilie Auckland 8am<br />
[b]<br />
Mini Stronngman Class[/b] 60 minutes<br />
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One word Awesome. Ive never been physically so smashed in the last decade. Ended the session lying on my back sucking in the big ones.<br />
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We worked in blocks (had to complete each one under 2 mins) doing 4x25 metre shuttles/relays of combined exercises: Farmers walks, various sleds exercises, sprints, tyre Flipping.... Most challenging and enjoyable workout Ive had for yonks. I felt sick for an hour afterwards. Awesome. I hit the wall during the last challenge but somehow managed to finish.<br />
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Also went to the Get Strength Workshop in Onehunga to get some lifting harnesses that arvo. If youre into weights the Get Strength HQ is like heaven. They design and fabricate specialist weight machines and Strongman equipment which they supply to most NRL clubs, all S14 franchises and many ANZ Cup unions not to mention the Bulls in Pretoria. 80% of their sales head offshore! Met the owner who is a former NZ Powerlifter and record holder. In just 10 minutes he improved my bench, squat and deadlift technique beyond my wildest imagination.<br />
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[url="http://www.getstrength.com"]http://www.getstrength.com[/url] -
[b]Thursday:[/b] Taupo 50 minute Run/waddle/walk from 5 Mile Bay along SH1 to 3 Mile Bay and back along lake front and paddocks. <br />
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[b]Monday:[/b] Row Intervals 4/3/2/1/2/3/5 <br />
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[b]Tuesday [/b]<br />
Gym 215-310pm: Leg Ext 5x10-8, Leg Curl 3x10-8, DB Bench Leg Curl 2x10, Stand BB Press 4x10-6, Dips 1set <br />
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Home 340-4pm: Sled Drag 3 x 20m, Sled Explosive Row 3x20m, Sled Pull 3x20m, Sled Single Arm Row 3x20m. 240m. -
[quote name='Red Beard'][b]Thursday:[/b] Taupo 50 minute Run/waddle/walk from 5 Mile Bay along SH1 to 3 Mile Bay and back along lake front and paddocks. <br />
<br />
[b]Monday:[/b] Row Intervals 4/3/2/1/2/3/5 <br />
<br />
[b]Tuesday [/b]<br />
Gym 215-310pm: Leg Ext 5x10-8, Leg Curl 3x10-8, DB Bench Leg Curl 2x10, Stand BB Press 4x10-6, Dips 1set <br />
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Home 340-4pm: Sled Drag 3 x 20m, Sled Explosive Row 3x20m, Sled Pull 3x20m, Sled Single Arm Row 3x20m. 240m.[/quote]<br />
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[b]Friday[/b]<br />
6pm; Run/Waddle (45 mins) including sets of Dips followed by 15 grunting mins of Tyre Sleds 2x120m , crunches and push ups. -
[quote name='Red Beard'][b]Saturday[/b]<br />
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TIN 11-12. Squats 2x5 3x3, CGPD 4x6, DB Shrugs 3x10, Satnd BB Press 3x8, DB Row 4x10/8/6/6, DB Bench 8/6/6/6, Farmers Walk 1 set. Good Sesh[/quote]<br />
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330pm. Run 30 minutes on tracks through Wetlands reserve. 7x 3-4 mins Intervals, 60-90 second walk recovery between each set. -
[quote name='Hooroo']What's your weight now RB?[/quote]<br />
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Not sure actually. Im guessing around the 108 mark, thats where I usually sit. Need to find a reliable set of scales and stick with them. Been inspried watching the latest series of The Biggest Loser (Couples), Aussie Edition. Sounds like porn when I read it like that! Anyway ive been recording it while at work and watching it every night. Because Im a cheat Ive already been to the website and looked at all the after photos. The results are incredible. The old fella who won lost about 90kgs!
