SPRING TRAINING
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Monday<br />
<br />
730 am! Climbed to the sunmmit of Mount Te Aroha with RB Junior and his cobber this morning. 3123 ft its the highest point in the Kaimai Ranges. 2.5 hours to the top by track and then 90 mins return down the access road. Bloody good blow out. Awesome. Havent scaled the Mt for 24 years. Will def be doing it more often from now on over the summer months. -
[b]Friday Tin:[/b] <br />
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Box Squat 4x5 1x3, Bench 4x5, Deadlift, 2x5 3x3 <br />
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[b]Monday:[/b]<br />
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TIN Shoulders: Stand SMP 5/5, Trap Bar Shrugs 4/12, Rear Deltoid 4/12, Farmers Walk 3 Sets, 4 Ex Core Combo.<br />
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[b]Tuesday:[/b]<br />
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Tin: Deep Squat 2x5 3x3, Bench 3x10, CGPD 4x10, Rear Deltoid 4x12, 4 Ex Core Combo <br />
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Starting to feel in better shape now, can feel some new muscles and have lost abit of jubba. Broke my toe on the 800LB tyre I have been flipping on my back lawn though. May make running a no go for a few weeks. Damnit. Slowly getting back into the groove, eating is better and starting to get the old spring back in the step. Must be the good weather we're having. -
[b]Thursday:[/b] 2-3pm<br />
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TIN: Hang Cleans 5x5-3, Stand BB Press 5x6, Front Squat 4x10, BB Row 2x12, Chins 2x5, Rear Delt 3x12, Fly 3x12, Hang Crunch 3x15.<br />
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[b]Friday: [/b] <br />
<br />
60 min run/waddle with RB Jnr. Including shuttles, intervals, dips and chins. -
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[quote name='Red Beard']Wednesday PM<br />
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Cardio. 40 minute Run (90% Run/ 10% Walk). Bit of a breakthrough session although it did take 20 minutes of soreness before my back finally loosened up![/quote]<br />
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Followed by 30 minutes of Rowing, Bike and Xtrainer at Gym.<br />
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First 70 minute cardio session for many moons. Hope I can get out of bed tomorrow. -
Wed 31/12/09<br />
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[B]THE BEAST[/B]<br />
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[B]Location:[/B] Back Lawn<br />
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[B]Training Type:[/B] Strongman<br />
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[B]Warm Up:[/B] 40 minutes Lawn mowing<br />
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[B]Superset 1: [/B] 5x3 reps Chins with 5x3 reps Beer Keg Clean & Press<br />
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[B]Superset 2:[/B] Keg Carry 20 metres, Strainer Post Walk Lunges 20m, Tractor Tyre Famers walk 20m, Large Tractor Tyre Flips 20m. REPEAT 3 Times.<br />
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[B]Warm Down:[/B] 40 minutes Lawn mowing.<br />
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[B]Duration: [/B] 110 minutes.<br />
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[B]Result: [/B] Shattered.<br />
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Awesome! Beats any gym workout Ive done this year hands down. -
31/12/09<br />
<br />
Run on Wetlands trail and road: 30 minutes. Best run Ive has for a few months. Great intensity and form for an endormorph. Surprisingly today my body felt loose as a goose. Maybe its partly reaping the benefits of caveman training as opposed to gym workouts. Maybe a comeback is on the cards after all. -
3/1/10<br />
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[B]'The Mark Lundy Three Hundy'. It was moider![/B]<br />
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Time: 320am<br />
Location: RB Backyard<br />
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Content: 300 Reps<br />
<br />
50 Strainer Post Squats<br />
50 V ups<br />
50 Keg Rows<br />
50 Box Jumps<br />
50 Press Up/Burpee/Chins<br />
25 Tyre Bicep Curls<br />
25 Bench Dips <br />
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End: 250pm<br />
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Duration 30 minutes:<br />
<br />
Fatigue factor: Sweating like a rapsit, feel sick.<br />
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Plus @ 310pm 10 x 20m hill sprints. -
4/1/10<br />
<br />
Cardio/Strongman Combo.<br />
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Run/Walk Intervals for 30 minutes with RB jnr.<br />
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Then: "Ben Nevis"<br />
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3 Minute Strongman Circuit: 5x Chins, 5 X Keg Clean & Press, Tractor Tyre Farmers Walk 40m, 5 X Strainer Squat Jumps, 5 X Big Tyre Flips.<br />
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Rest 3 mins. Repeat 5 times. 1:1 Work/Rest Ratio<br />
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Total Training Time 60 minutes.<br />
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Geez what a day, we went to the big smoke and even chose sushi and subway as my cuisine choices!
