TR vs the future
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went out for a run, had a minor case of the squirts last night and it is about 25deg out, so only did one lap, and tried to make the most of it knocking a shade under 20 seconds off with a 25.42 time.<br />
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Reckon that will be tough to beat and I wont see many gains on that for a while!!<br />
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Walking around the same track was a dude with a dive bottle on his back! -
a top summers day, swimming with Miss TR this morning, then a drive out to the coast and a walk with the family, and back for a workout in the sun (wish I'd taken the togs) car said it was 28 degrees earlier, which I expect is a couple too high.<br />
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8 u/hand pull ups, 15 frog squats, 20 box jumps, 30 hammers, 15 deadlifts, plank 60 sec = 3 circuits<br />
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I know the abs are gonna feel it tomorrow, the combination of the box jumps, hammers and planks seems to really deal to the abs!! -
haha, no....(he says sheepishly) I know I should, but I dont! I just time the planks and the break in between circuits (60-90 sec) I really seem to struggle with the frog squats and box jumps (the latter in particular if it came to timing...)<br />
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Pull up and push ups tonight (with a little core to finish)<br />
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Pulls ups; 8, 8, 6, 6, 4, 4, 4, 4<br />
Push ups; 40, 30 (5 sec break to do last 5) 25 (5 sec break and then last 10) 20, 15, 10,10 = 150 -
did a 3km fun run for Kids Can tonight, so 3km in itself didnt phase me, was flat and pavement/road/grass, but having a couple of beers before, dressed up in a cheap nylon/felt Santa Suit in near 100% humidity...holy shit!<br />
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came in at 15 mins or thereabouts; I thought we were just gonna run in a bunch, but 2 guys took off so I thought I'd go too...so I didnt start timing, but know we started pretty much bang on time at 1830. -
[quote name='taniwharugby' timestamp='1354599848' post='330722']<br />
haha, no....(he says sheepishly) I know I should, but I dont! I just time the planks and the break in between circuits (60-90 sec) I really seem to struggle with the frog squats and box jumps (the latter in particular if it came to timing...)<br />
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Pull up and push ups tonight (with a little core to finish)<br />
<br />
Pulls ups; 8, 8, 6, 6, 4, 4, 4, 4<br />
Push ups; 40, 30 (5 sec break to do last 5) 25 (5 sec break and then last 10) 20, 15, 10,10 = 150<br />
[/quote]<br />
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Just noting how the time is motivating you for the running, think you'll get the same with other work outs. Helps me when I hit flat patches with my motivation. -
yeah after talking to a couple of mates tonight who are gearing up to do the [url="http://toughmudder.com/"]Tough Mudder[/url] in Brisbane next August (I cant as it clashes with planned family trip) I need to ramp up alot of what I do, especially as one of them was about 2 mins ahead of me in the 3km run...We are all looking at doing the Mud Run (or whatever it is) in Auckland next year...<br />
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Is interesting though, a bunch of us who've been mates since we were 15, while we all still catch up regularly (those still in Whangarei) we dont see as much of one another as we would like, have all started a fitness thing around the same time....the least likely of my friends now does tri-athlons, half marathons and did the swim from Paihia to Russell (or is it the other way..?) -
Dips x 15, Woodchoppers (with sledgehammer into tyre) 15 each side, squats x 15 (@80kg) horizontal pull ups x 10, 100 mountain climbers, 1 min plank<br />
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circuit 1; 5.11<br />
circuit 2; 4.46<br />
circuit 3; 4.33<br />
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finished with some bag work,decent chunk of core work in that circuit and the last 20 seconds of the plank was very painful! -
I was gonna do 4 sets, but the abs were struggling before I started after Tuesdays workout, so they were screaming most of the workout tonight, very humid up here, which gets the sweat going.
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[quote name='taniwharugby' timestamp='1331445269' post='274556']<br />
ran up Parihaka again yesterday, pushed myself alot further before I reached some of the many steps I needed to walk up, [b]timed run this time, 34.45mins[/b]<br />
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I think today, is the forst time in about 6 months I havent beaten my time going up the hill, 6 sec slower than my PB last week, ([b]25.51[/b] today) and I really gave it a go today too, but just wasnt happening...that said, when I look back at my first timed run on this track, almost 9 minutes quicker!! -
Cicuit today;<br />
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Un-timed warm up set - 25 push ups, 15 ez bar (25 kg) 15 squat jumps, 15 deadlifts (50kg) 25 medicine ball squat thrusts, 1 min plank<br />
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Timed sets; 4.46, 4.51, 5.11<br />
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The squat jumps and dead lifts were pretty draining in the middle -
holy sh!t my legs are sore today, all over!
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On tuesday, had buggar all time, so did 100 decline push ups and 100 burpees (10 of each per set, and then 10-20 sec rest)<br />
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Today; 5 mins punch bag<br />
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16 tyre flips (did 2, ran around and flipped twice back) 18 EZ bar (@20kg) 15 wide grip bent over rows (@20kg) 15 dips, 25 medicine ball thrusts, 90 sec plank; 5.30, 5.32, 5.38<br />
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Got a massive sweat up, but just was quite as draining as some other workouts I've done recently, best bit, dunking myself in the kids pool after, AWESOME! -
oddly, it was the burpees about 60-80 that were the hardest, the rest, while hard, werent as much of a struggle as those!<br />
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Over a liquid lunch, me and a few mates have decided we should do the Coast to Coast in 2014.... -
in push up terms I'd of thought decline push ups (feet are higher than my hands) were more akin to incline bench? Or maybe I just call incline push ups by the wrong name <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Thought I'd try something a bit different yesterday...<br />
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On my usual running track, I packed my 10kg medicine ball in the back pack, a 5kg grip plate in either hand and walked the track, almost 48 mins.<br />
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Going up was FARKEN hard, was leaking sweat! Down wasn't too bad, I think next time I might just take 2 10 kg grip plates and no backpack. <br />
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At times, the knees were not happy i was a 115kg behemoth! This morning, glutes, quads, shoulders, arms all feeling. -
didnt do a workout yesterday, 1 because the glutes were so sore and 2 as I wasnt feeling 100% after the work party on Saturday night.<br />
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Today; punch bag<br />
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20 x 12.5kg hammer curls, 16 monkey crawls (or whatever they are) hammerchoppers 15 each side, 30 sec static squat with swiss ball (suuuck) 15 deadlifts, 90 sec plank<br />
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Warm up set then 3 timed @5.30, 5.35 and 5.46.<br />
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Is a real mental challenge finishing with the plank, knowing I am not going to beat the last circuit, but still have 90 sec to go!!!
