TR vs the future
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dont think it is too bad, no pain or anything (unless I do something stupid on it) have a compression bandage on it at present, and actually feels like I could to some light running (which I wont obviously)
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nah bro, naturally I finished my set <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Bit of core work yesterday with the hammy not 100%<br />
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120 good mornings with a 10kg plate super settled with 120 RTW (6. X 20) <br />
30 leg raises (knees side to side) had some straps this week and much easier to control the swinging and isolate abs...ouchy today<br />
Planks/mountain climbers - just slow focused exercise, seemed to really hit my groin <br />
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Punch bag and then cut some firewood. -
Incline DB press x 100<br />
hammer curl into DB press x 100<br />
Shrugs 4 x 15<br />
Planks, hand to wall x 100<br />
Side hip raises x 100 (50 ea side) -
had my workout planned, then just before I started I remembered and article I read the day before about how doing curls into DB press helps stimulate and blah blah blah because you are using the muscles longer, which was pretty damn hard TBH and then I struggled with the shrugs.<br />
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I have thought about going back to traditional workouts (pyramid style etc) but these ones seem to be working for me so will keep going, plus to really push myself with things like Bench, squats etc are a bit tough without a spotter.<br />
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Hammy feels about 95% so might test it out with a light run on Saturday. -
Go easy on the hammy mate - don't want to think it's healed and do yourself more injury! <br />
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I reckon you can find a happy medium with bench/squats etc where you can push yourself but not to the point of ending up on youtube in a muppet workout clip! If you can knock out 3-6 reps at a given weight you are working well within your limits - it's just a matter of starting light and working the weight up. <br />
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Mixing things up can be really cool, esp if motivation if flagging. But working with a strategy or specific target helps keep you on track. I try to stick to 80% or so of my set workouts. The other 20% I mix things up a bit while keeping it complementary with the workout focus (ie back, chest etc). -
Saturday; 27 min run, felt good getting out there again, hammy didnt bother me at all (although still didnt push it) P!ssing with rain I might add, but nice out in the new area!<br />
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Sunday; 1.5 hours chainsawing, chopping and stacking firewood!<br />
angled pull ups (bar on squat rack and at approx 45 deg angle with feet on ground) x 100<br />
Deep Squats - approx 30% of max x 100 (legs sore today!!)<br />
Standing military press x 100 -
Deadlifts; sets of 20, 10, 8, 12, 20<br />
Jump squats holding a 5kg plate in each hand; 100<br />
Press ups; 100 (really struggled with these!!)<br />
Med ball slams; 60<br />
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Read in a Mens Health magazine that even if you only have 5 mins, do squats (or a variation of them) as often as possible as they work such large muscles they stimulate (had heard this before anyway) all your muscles, so I'll give it a crack. -
ha ha 3-4 posts back = sore hammy. Most recent post = jump squats!! good on ya mate!<br />
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Nice volume on those DLs mate, if your hammy was still iffy you'd know all about it. Interesting info about squats - makes sense as it's a full body exercise, legs and glutes doing the main work plus your core getting activated for stabilizing. Wall squats are excellent if you don't have any weight handy - forces you to remain upright as you squat and is great for improving form/flexibility. -
haha, yeah, the hammy feels fine, after the run on Sat I decided it was good to go, so obviously was more a minor strain than a pulled muscle (I did say I have never pulled a muscle before <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> )
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[quote name='taniwharugby' timestamp='1369865432' post='368795']<br />
haha, yeah, the hammy feels fine, after the run on Sat I decided it was good to go, so obviously was more a minor strain than a pulled muscle (I did say I have never pulled a muscle before <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> )<br />
[/quote]<br />
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whatever bro, you're married ain't ya!! <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /> ha ha -
thats why I'm working out bro, so I dont have to...
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Run on Saturday - 31 or so mins (out 15 mins and back same route)<br />
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Workout Tuesday;<br />
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Squats; sets of 20, 12, 8, 8, 10, 12<br />
Lateral side raises; 100<br />
Hammer curls; 100<br />
Standing knee raises/twists; 100<br />
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Workout Thursday;<br />
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Single leg squats (unweighted) 100<br />
Decline press ups; 100<br />
Seated Knee raise; 50<br />
Bench plank; 50 ea (legs up on bench/chair and touch each foot to the ground)<br />
In press up position but on knees, raise left leg and right arm straight out and bring back in; 100 ea<br />
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Went out on Sunday into the acres of forest around our rental and found a heap of logs and big branches that had fallen, dragged/carried them to the house and either split with axe or chainsawed into good sized, 2.5 hours of hard labour there!!! -
Saturday;<br />
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35 mins - Farmers walk with 10kg in each hand ~110m then run ~60m, sprint ~30m (incline) run ~60m, sprint ~30m (incline)<br />
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Distances all approximate and probably a little conservative. -
TUesday;<br />
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Squats, sets of 15, 12, 6, 6, 12<br />
45deg pull ups, 15,12, 12, 10, 10, 10<br />
Overhead tricep press - 100<br />
Core work -
Saturday<br />
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Warm up with sprint to end of drive and jog back...<br />
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Sq. jumps with 5kg each hand x 100<br />
Cleans x 100<br />
Straight bar curls x 100<br />
Woodchoppers/Med ball slams/plank hand to wall = 40/40/50 x 2 (no resting)<br />
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Full intentions of going running yesterday, but scary gusty wind (for up here, probably a gentle breeze for Wellingtonians) which in turn made the rain come stinging in sideways, and low visibility meant I decided not to!<br />
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So went and dragged some more logs out of the forest ready for the chainsaw for about an hour. -
Ran at about 75%+/- speed down and out the drive and ~100m up the hill and back, 2.16mins return for warm up<br />
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Squat thrusters 20/15/15/10/10/10<br />
Swiss ball DB Press 20/15/10/10/10<br />
DB rows 15/15/15/15<br />
BB rolls - 10/10/10 these are hard! Obviously require alot of control, and hold at extension point, abs sore today<br />
Standing knee raise/twists 100 -
fark, abs are sore still today!!
