2009
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[b]Thursday.[/b]<br />
<br />
One Arm DB Snatches from Floor 4 x 6 E<br />
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Super Slow Wide Grip Chins 6 X 5<br />
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LSD Cardio: 50 minutes lawn mowing! -
That is strong stuff on teh chins mate. My mission for the first half of this to become a machine on the pull ups. Never on the wide arm stuff got beyond 10 in a set.<br />
<br />
As soon as season is done i am off climbing again. It was my major sport during uni (as well as playing league) and have decided to get back into it. Reckon the pull up strength will put me in good stead.<br />
<br />
You going to start playing again RB? -
[quote name='Fullermorg']That is strong stuff on teh chins mate. My mission for the first half of this to become a machine on the pull ups. Never on the wide arm stuff got beyond 10 in a set.<br />
<br />
As soon as season is done i am off climbing again. It was my major sport during uni (as well as playing league) and have decided to get back into it. Reckon the pull up strength will put me in good stead.<br />
<br />
You going to start playing again RB?[/quote]<br />
<br />
Mate my body is cake now, I might play a few games for the Bs/reserve grade if I get my arm twisted, but couldnt last a full season at any decent level. The neck surgeon has said no more scummaging at 1st team level either!<br />
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Next year the Red Beard clan have decided to head to the UK for another 2 year working holiday. My dream is to play some form of rugby (2nd/3rd team/vets level would do me fine) footy in Limerick, the Scottish Borders, for Morriston (Swansea), plus in France and Italy. I reckon it would be awesome to even enjoy half a game in each different country. Ive already played footy in Australia, England, the Channel Islands and of course NZ. The more countries I can hit a ruck in the better! But the level has to be low and forty minutes maximum will suit be aching bones. -
Saturday Gym 45 minutes<br />
<br />
[b]Super Sets[/b]<br />
<br />
One arm DB Snatch 4 x 6 and Chins 4 x 6<br />
<br />
Front Squat 4 x 6 and Bench Press 9/7/5/3<br />
<br />
DB Curls 4 x 5 and Hang Med Ball crunches 4 x 15 <br />
<br />
Today was a goodie. -
[quote name='Red Beard']Saturday Gym 45 minutes<br />
<br />
[b]Super Sets[/b]<br />
<br />
One arm DB Snatch 4 x 6 and Chins 4 x 6<br />
<br />
Front Squat 4 x 6 and Bench Press 9/7/5/3<br />
<br />
DB Curls 4 x 5 and Hang Med Ball crunches 4 x 15 <br />
<br />
Today was a goodie.[/quote]<br />
<br />
RB my weighted chins have gone DOWN over the break by one rep. Well, will try again but it is probably a combination of the kilo and a half I put on over Xmas and basically doing nothing physical except for a bit of skipping. Will have them back up in the next week or two I hope ! -
Gym 9am (50 minutes).<br />
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Supersets<br />
<br />
DB One Arm Snatch 4 x 6 and DB Row 4 x 8<br />
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One Arm DB Floor/Overhead Press and stand 2 x 5 E<br />
<br />
CG Bench Press 5 x 5 and Front BB Box Squat 4 x 8<br />
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Chins 4 x 6 and Hanging Crunch 3 x 15 -
Saturday<br />
<br />
1130 am: 30 minute session<br />
<br />
Bench 4x 6 Reps<br />
Front Squats 3 x 6, 1 x 3 Reps<br />
Super Slow Chins 4 x 6 Reps<br />
<br />
Quality session considering I was alos sweating out the flu. Packing more sets/work into 30 minute sessions now than usual. Less time resting and the pairing up/overlapping of exersises is working well and still lifting heavy on set four of each exercise.<br />
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Spent a few days slurping lattes in Auckland without doing any exercise, but back on board now. Need to up the cardio though. have been alcohol free since New Years Day now. Not feeling radically different yet but quite happy being on the wagon. -
The RB Plan for January/February. <br />
<br />
Something like this:<br />
<br />
3 x Weights p/w (Tu/Thu/Sat?)<br />
3 x Cardio p/w.<br />
<br />
Day One: Front Squat 4 x 6, Bench 5/4/3/2/1, Chins 4 x 6 (weighted), BB Roll Outs 4 sets<br />
Day Two: AM Row/BFL Run or Wetlands Jog/Walk or Mountain Walk 20-60 mins<br />
Day Three: One Arm DB Snatch from floor 4 x 6-3 (or BB Cleans), Med Ball Walk Lunges 2-3 sets, DB Curls 4 x 6, Hang Med Ball Crunches 4 Sets<br />
Day Four: AM Row/BFL Jog or Wetlands Walk or Mountain Walk 20-60 mins<br />
Day Five: Deadlifts 4 x 6, Bench 4 x 5, Chins 4 x 5, Cable Chops 4 sets<br />
Day Six: Rest or AM Row/BFL Run, Wetlands Jog/Walk or Mountain Walk 20-60 mins<br />
Day Seven Rest or AM Row/BFL Run, Wetlands Jog/Walk or Mountain Walk 20-40 mins -
420pm<br />
<br />
40 minutes.<br />
<br />
One Arm Snatches 20-50kgs 6 sets 5-1 reps<br />
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Standing Alt DB Curls 4 x 6<br />
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Cable Chops 4 x 10 each side<br />
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Plate Raises 50 reps x 1 set<br />
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[b]Must do some early morning cardio tomorrow!!! [/b] -
Thursday<br />
<br />
60 minute hike carrying backpack and 3 year old daughter through Redwoods Forest in Rotovegas. -
Thursday Again!<br />
<br />
Gym 4pm<br />
<br />
Bench Press 2 x 5, 2 x 3<br />
Front Squat 3 x 6<br />
Chins 3 x 6<br />
Hang Crunch 3 x 10 -
Friday<br />
<br />
Cardio. 615pm<br />
<br />
45 minutes of walking/jogging and a little bit of running on the tradmill. -
chins - I hate chins, but am up to 9 for my first set, then 7 and then about 5. I am super setting with deadlifts though, so expect my second two sets would be more if I didn't deadlift in between!!<br />
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and have been getting into one arm dumbell shoulder press - good for the core they reckon, and good for the mind, a chancge and all that - might give the one arm snatch a go.<br />
<br />
SO that is from the ground to fully extended - like the dbell snatch? -
[quote name='BartMan']chins - I hate chins, but am up to 9 for my first set, then 7 and then about 5. I am super setting with deadlifts though, so expect my second two sets would be more if I didn't deadlift in between!!<br />
<br />
and have been getting into one arm dumbell shoulder press - good for the core they reckon, and good for the mind, a chancge and all that - might give the one arm snatch a go.<br />
<br />
SO that is from the ground to fully extended - like the dbell snatch?[/quote]<br />
<br />
Yep from the ground, I alternate between left and right hand each rep. Awesome exercise, really explosive movement driving up with the knees from a deep squat position. I have a stuffed right shoulder/rotator cuff but found that by substituting snatches for DB SMP my shouders still get hit without too much irritation proved I dont go heavier than 40kgs. I like to do all my shoulder work on my feet as opposed to sitting in fact I do every exercise bar bench standing or in the air.<br />
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[b]Monday PM[/b]<br />
<br />
50 minutes brisk walk. -
I do some smith press to finish myself off, but just seated on a bench, so back still has to work to keep me upright - otherwise everything standing also. Enjoying weights at the moment.
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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 />
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7pm: 45 mins Bike on the road. -
[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 -
[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. -
[b]Saturday[/b]<br />
<br />
9am. Weights: 45 minutes. 80% Front Squats, Close Grip Bench , Deadlifts, Hang crunches. -
[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 -
[b]Wenerei[/b]<br />
10am Weights. Snatch 4x6, DB Incline Curls 4x6, Calves 2x12-15, Hang Crunch 4x12 -
[b]Thursday[/b]<br />
<br />
5pm. Row 5000m 20.39 -
Friday<br />
<br />
10-11am Weights: Front Squat 5x5, Close Grip 5x5, Cleans 5x5-3 -
[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. -
[b]Sunday[/b]<br />
42 mins Walk/Jog -
[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 -
[b]Turei[/b]<br />
Round the block 42 mins. -
[b]Wednesday[/b]<br />
8pm Around the block 60 mins. -
[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. -
[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 />
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Plus: CG Bench 5x5, DB Curls 5x5, AB Crunch 3x12 -
[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. -
Sunday.<br />
<br />
More Knee rehab 30 mins on the bike. Slowly getting better.
