The Challenge..................
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OK it is official, my PT is an absolute bastard. He has given me two challenges, that we are training for and the first attempt will be in 2 weeks time. The two challenges are based on 9 exercises that have to be completed in (i) 30mins or (ii) 60 mins.<br />
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The exercises are<br />- Bench Press, 50% of your body weight = (i) 50 reps (ii) 100 reps<br />
- Shoulder press, 1/6th of body weight = (i) 50 reps (ii) 100 reps<br />
- Wall sit = (i) 2.5 minutes total time (ii) 5 minutes<br />
- Bridge or Plank = (i) 2.5 minutes total time (ii) 5 minutes<br />
- Captains Chair (i) 50 reps (ii) 100 reps over a bench to ensure you are using good form<br />
- Monkey Swing = not sure as I haven't done this one yet<br />
- 3km Cycle at highest resistance<br />
- Leg Press 50% of your body weight = (i) 50 reps (ii) 100 reps<br />
- 5 minute Run on a treadmill at Gradient 10 and Speed 10kph<br />
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The object is to complete the exercises as quickly as possible. A pass is doing in 30 or 60 minutes, but his challenge is to see me reduce the time each time a do it.<br />
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Looks like I might be putting the rowing on hold for the moment.<br />
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I'll keep this updated to let you know how I go and would be interested if anyone else trys it out. By the way I am 97kg so you can work out the weights I have to do.
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captains chair??<br />
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but sounds like 'fun', if you could call it that!! -
[url]http://www.bodybuildingworkout.net/captains_chair_exercise[/url]<br />
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...and it aint fun! -
I think our trainer calls that the Romanian chair - know it well, and the hanging from the bar one...
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[quote name='dK']OK it is official, my PT is an absolute bastard. He has given me two challenges, that we are training for and the first attempt will be in 2 weeks time. The two challenges are based on 9 exercises that have to be completed in (i) 30mins or (ii) 60 mins.<br />
<br />
The exercises are<br />- Bench Press, 50% of your body weight = (i) 50 reps (ii) 100 reps<br />
- Shoulder press, 1/6th of body weight = (i) 50 reps (ii) 100 reps<br />
- Wall sit = (i) 2.5 minutes total time (ii) 5 minutes<br />
- Bridge or Plank = (i) 2.5 minutes total time (ii) 5 minutes<br />
- Captains Chair (i) 50 reps (ii) 100 reps over a bench to ensure you are using good form<br />
- Monkey Swing = not sure as I haven't done this one yet<br />
- 3km Cycle at highest resistance<br />
- Leg Press 50% of your body weight = (i) 50 reps (ii) 100 reps<br />
- 5 minute Run on a treadmill at Gradient 10 and Speed 10kph<br />
<br />
The object is to complete the exercises as quickly as possible. A pass is doing in 30 or 60 minutes, but his challenge is to see me reduce the time each time a do it.<br />
<br />
Looks like I might be putting the rowing on hold for the moment.<br />
<br />
I'll keep this updated to let you know how I go and would be interested if anyone else trys it out. [B]By the way I am 97kg[/B] so you can work out the weights I have to do.[/QUOTE]<br />
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SNAP ! Sounds like a bit of "fun" if you can call it that !
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That looks pretty choice and I'll be keen to give it a go when my back is better. (hurt it moving a concrete mixer up a steep bank) Don't think I'll ever attempt the 60min one but 30 will be a goer. I'm also weighing in at 97kg, up from 88 last year. <br />
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Do you have the reps/time for the monkey swing? It involves hanging from a bar swinging backwards and forwards while twisting left and right?? [FONT=Tahoma]Also the wall sit will be your back against the wall while having your knees at parallel?<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p>[/FONT] -
Doing full range leg lifts with the Captains chair you can tighten your hip flexors and lose flexibility. A trick to get around it and focus on your lower abs is to have your knees starting up at 90deg and do mini crunches/pulses., It burns your abs something chronic but doesn't impact on the hip flexors.<br />
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that challenge is certainly mean. Def would be looking at the 30min version...hmm does it come with a 5min alternative? -
That is nuts! I have no idea how hard the highest resistance is on a gym cycle, but would you be able to get through at an average of 30km/h?<br />
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If so, there's 6mins gone. Take out the time for 3, 4 and 9 and you're looking at 14 mins to complete the rest....yikes. -
OK, D-Day is this Thursday. I'm doing only the half challenge. Only exercise that I'm worried about is the Monkey Swing. Let you know how I get on
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Half-challenge<br />
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35.17.<br />
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Need to work on Monkey Swings, really lack the upper body strength/stamina to crack out 25 of these. Technique is an issue. In Bench Press I tried to complete 30 and then do a 20 to finish. Really felt it in the last 20 and had to do 5, 5, 3, 3, 2, 2. Next time I will try and do 15, 15,10, 10.<br />
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Wall sit and Bridge are tougher than I thought when combined with the other exercises, but should be able make up time there. Bike and run are good. Leg press is a doddle did it in 1:19 and could improve on that. I will be doing it again next week. -
sounds like fun - and yourt improvements no doubt will be quick over the first few attempts - then they start improving by seconds, that is when it is going to be tough!!
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Improved to 31.52 and had improvement in all the exercises except the run and the plank. I am still suffering from a cold, so I couldn't breathe when running so I know I can improve there and I just had poor technique on the plank as I had all my weight going through my elbow joint and had to stop for the pain. Sub 30 minutes is in site, I give myself 2 weeks.
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Cross post<br />
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Tried the challenge yesterday - 36.15.Way off my target of sub 30mins. Although there were some improvements in my wall sit 2.54 to complete 2.30 and the bridge 2.54 to complete 2.30. The big difference was I increased the weight for all the resistance exercises and paid for it in the end. Had a good burn and felt absolutely wrecked at the end but in a good way. Next time I will do the challenge at the old weights to get a new benchmark. -
OK, 3 months since my last challenge. My focus has been strengthening shoulders and chest and doing a lot of Tabata stuff. Did the challenge today and I beat my sub 30 min goal. Did it in 29:45. PT said that my form in all exercises was great. Bench press especially with every rep of 50 touching my chest. I'm happy and a good start for 2011<br />
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Forgot to mention, weight is now hovering between 92.5-94kg, but I haven't reduced weights, in fact increased weight in Shoulder and Leg Press
