We shall rebuild him...
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Its amazing the difference between Monday and Friday. The extra's on Fridays is with no warm up, no previous chest work, just go in and do it. Although I do allow myself the recovery time I need. I can knock the reps out relatively ok.<br />
<br />
Monday's session has a lot more of a building and endurance focus with all the press ups and tricep work before the benches. Minimum rest, and quick turn arounds. What ever it is, it seems to be working so Ill keep it up.<br />
<br />
Now all I need to do is start getting more motivation to do back and bicep work. -
Sunday Funday Circuit today.<br />
<br />
[b]Warm up:[/b]<br />
5 minutes on the rower for 1200m.<br />
<br />
Each round was:<br />
<br />
10 x BW Jumping Chins<br />
10 x Decline Push Ups<br />
10 x EZ Bicep Curls - 25 kg + bar<br />
10 x BW Dips + 10 kg<br />
10 x Standing Push Press - 60 kg BB<br />
10 x Crunches with a 20 kg plate<br />
25 es x Bicycle Crunches<br />
10 es x Mountain Climbers<br />
10 es x DB Bent over row - 37.5 kg<br />
10 x DB Bench Press - (first two rounds: 37.5 kg es, last 3 rounds: 35 kg es)<br />
2 x 45 m Hill Sprint -<br />
<br />
Again I did five rounds. Managed to knock the time down to 53 minutes this week, and managed not to spew which was very much welcomed. I think doing it an hour earlier in the day deffinantely helped.<br />
<br />
I managed to increase the weights slightly on the Dips, and the first two rounds of the bench press. I also found the Push press easier this week. With the hill sprints I walked down for the first half of the hill, then for the first time jogged down the last half of the hill. It sped up the recovery for the legs, but put pressure on the lungs.<br />
<br />
Weighed myself afterwards and I had dropped 2kgs from fluids. -
[u][b]Chest & Triceps + Box Squats:[/b][/u]<br />
<br />
I've decided to throw my squats into Monday's session. I can't do a full legs session yet, so Im going to include some leg weights into each session.<br />
<br />
[b]Box Squats:[/b]<br />
10 x 60 kg<br />
10 x 80 kg<br />
10 x 100 kg<br />
10 x 120 kg<br />
10 x 130 kg<br />
10 x 130 kg<br />
10 x 130 kg<br />
<br />
[b]Quad Set Push Ups:[/b]<br />
4 sets of (10 x decline, 10 x flat, 10 x incline, 10 x diamond)<br />
<br />
[b]Dips:[/b]<br />
10 x BW+ 20kg<br />
9 x BW + 20 kg<br />
9 x BW + 20 kg<br />
<br />
[b]Incline Bench Press [/b]<br />
10 x 60 kg<br />
10 x 70 kg<br />
8 x 70 kg + 2 spotted reps<br />
7 x 72.5 kg + 3 spotted reps<br />
<br />
[b]Super Setted with Machine Chest Fly[/b]<br />
10 x 64 kg<br />
10 x 64 kg<br />
9 x 64 kg<br />
9 x 64 kg<br />
<br />
[b]Flat Bench[/b]<br />
10 x 60 kg<br />
10 x 70 kg<br />
10 x 80 kg<br />
5 x 100 kg - 5 x 90 kg<br />
<br />
[b]Supersetted with Dumbbell Pull Over[/b]<br />
4 sets of 10 x 30 kg<br />
<br />
[b]Narrow Grip Bench Press[/b]<br />
15 x 40 kg<br />
15 x 42.5 kg<br />
10 x 42.5 kg<br />
<br />
[b]Supersetted with Standing EZ Bar Tricep Extension[/b]<br />
10 x Bar + 20 kg<br />
10 x Bar + 20 kg<br />
10 x Bar + 20 kg<br />
<br />
Finished off with my single leg bridges for rehab.<br />
<br />
Work out took about 60-65 minutes then finished off with 10 mins of rehab. Which isn't to bad considering the warm up sets I needed to do for the squats. I can handle the weight really well, but I need to give the knee a good warm up. -
Sounds like you are getting your form nicely dialled in bro - good thing about squats (when done right) is there isn't a great deal of pressure on the knee. Obviously you want to be careful but perhaps the odd set of 1-3 at a weight 10-20kg heavier would be fine? Not suggesting going balls to the wall for your 1RM but if you can manage that volume at 130kg you should be sweet as at 150 or even 160.
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I felt that I had an easy 140-145 kg for 10 in my legs last night but I've become very cautious in regards to how quickly a increase the weights as a month ago I was increasing the weights, and dispite it feeling ok it turned out i did to much and my knee swelled up for a couple weeks. <br />
<br />
If I feel just as good next week ill be putting the weight up -
Cardio tonight and it was a shit session. Legs were seemed really heavy from the last two days training. On top of that it was bloody windy with the wind that cold one which hurts the lungs.<br />
<br />
Excuses aside I did Bart's session that he suggested above. 10 laps around the field, going every 2 minutes. Targeting 1 min 15 seconds for each lap.<br />
<br />
Simply put I sucked. I managed to get under the 1 min 15 second ONCE on the first rep. For the rest of the reps I averaged about 90 seconds. The last couple reps blew out to 1 min 40 sec. I was pretty close to knocking it on the head after the first three, but decided to stick by it. Even if it was slow it was still cardio. The bodies way of reminding me that it's still rusty. -
600 m on the rower to warm up<br />
<br />
30 min of knee rehab.<br />
<br />
Shoulders and Back today. (45 mins)<br />
<br />
[b]Standing over head Press [/b]<br />
10 x 50 kg<br />
10 x 52.5 kg<br />
10 x 55 kg<br />
10 x 55 kg<br />
<br />
[b][u]Super setted[/u] with DB Bent over Row[/b]<br />
4 sets of 10 x 50 kg es<br />
<br />
[b]Standing Barbell Upright Row[/b]<br />
10 x 40 kg<br />
10 x 42.5 kg<br />
10 x 45 kg<br />
10 x 45 kg<br />
<br />
[b][u]Supersetted[/u] with Barbell Front Flies[/b]<br />
4 sets of 10 x 20 kg<br />
<br />
[b]Standing DB side flies [/b]<br />
4 sets of 10 x 10 kg es<br />
<br />
[b][u]Super setted [/u]with Underhand close grip Lat Pull Down[/b]<br />
10 x 72 kg<br />
10 x 78 kg<br />
10 x 84 kg<br />
10 x 84 kg<br />
<br />
[b]Seated Cable Row[/b]<br />
10 x 66 kg<br />
10 x 72 kg<br />
10 x 72 kg<br />
10 x 75 kg<br />
<br />
[b][u]Supersetted [/u]with DB Bench Rear lateral Raise. [/b]<br />
10 x 8 kg es<br />
10 x 8 kg es<br />
10 x 9 kg es<br />
10 x 9 kg es -
Rest day today. Went down to watch training in jandles so I wouldn't do anything. I got put in charge of the non contact boys, putting them through some light intervals. 2 sets of 7 100m runs going every 1 min, targeting 20 seconds. <br />
<br />
It was a good recovery session and my knee feels better because of it. Doing it bare foot actually felt good. -
Can't comment on the flat feet specifically, but I will say that I used to have orthotics due to plantar fasciitis (spelling?). I walked my way out of them on long walks using my runners in the time before barefoot shoes. <br />
<br />
But I was still having ankle problems though - tore my CFL when i rolled my ankle as a younger man, and my weight didn't help. <br />
<br />
It wasn't until I started using fivefingers as my casual footwear that it started to ease. My posture is also better and I barely use the jandals (thongs to us West Islanders) at all now.<br />
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The barefoot shoes should allow your arches to become stronger, even if you don't run in them. I also find them good for the gym. -
[u][b]Lower Back and biceps tonight:[/b][/u]<br />
<br />
[b]Wide Grip Pull ups[/b]<br />
BW x 6, 6, 5, 5<br />
<br />
[b]Underhand close grip Chins[/b]<br />
BW x 5, 5, 5, 5<br />
<br />
[b]DB Walking Lunges 5 es forward - 5 es backwards[/b]<br />
@ 25 kg es<br />
@ 27.5 kg es<br />
@ 27.5 kg es<br />
@ 30 kg es<br />
<br />
[b]Deadlifts[/b]<br />
10 x 60 kg<br />
10 x 100 kg<br />
8 x 110 kg<br />
<br />
(I was going to do another set, but my knee didn't feel right, so I pulled the pin)<br />
<br />
[b]Barbell Good mornings[/b]<br />
10 x 45 kg<br />
10 x 47.5 kg<br />
10 x 50 kg<br />
10 x 50 kg<br />
<br />
[b][u]Superset with[/u] Standing EZ Bar Bicep Curls[/b]<br />
10 x Bar + 30 kg<br />
10 x bar + 32.5 kg<br />
10 x bar + 32.5 kg<br />
10 x bar + 35 kg<br />
<br />
[b]Back raise with a 20 kg plate[/b]<br />
4 sets of 10 reps<br />
<br />
[b][u]Superset with[/u] DB single arm bicep curl on the EZ bar bench[/b]<br />
10 es x 12.5 kg<br />
10 es x 15 kg<br />
10 es x 15 kg<br />
10 es x 15 kg<br />
<br />
[i](With the later reps for this exercise Ild max out on one arm, then switch to the other until Ild done the 10 reps on each side.)[/i]<br />
<br />
[b]Overhand cable bicep curls[/b]<br />
20 x 36 kg<br />
20 x 39 kg<br />
20 x 39 kg<br />
20 x 39 kg -
Had the weekend completely off for a well overdue rest. Body feels way better.<br />
<br />
Legs and Biceps this morning.<br />
<br />
Box Squats:<br />
10 x 60 kg<br />
10 x 80 kg<br />
10 x 90 kg<br />
10 x 110 kg<br />
10 x 120 kg<br />
10 x 130 kg<br />
10 x 130 kg<br />
10 x 140 kg<br />
<br />
Smith Machine Sprinter Lunges:<br />
10 x Bar + 20 kg es<br />
10 x Bar + 30 kg es<br />
10 x Bar + 40 kg es<br />
<br />
Single leg Bridge Rehab - six sets of 10 es<br />
<br />
Seated Bicep Curls<br />
10 x 17.5 kg es<br />
5 x 17.5 kg es - 5 x 15 kg es<br />
10 x 15 kg es<br />
<br />
Incline Bicep Curls<br />
10 x 15 kg es<br />
10 x 15 kg es<br />
10 x 12.5 kg es<br />
<br />
Incline Bicep curls - Chest on bench<br />
10 x 7 kg es<br />
10 x 7 kg es<br />
10 x 7 kg es -
Fark that is high volume on your squats bro!! your knee is going to be bionic by the time you are back on the field. Nice lifting! Those lunges must have finished you off nicely!
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The first 5 reps for the squats are strictly warm up as I find if I don't do small build ups with the warm up the knee can't handle it. The first set at 60kg strangely was probably the hardest set. <br />
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I was stoked to do the 10 @ 140kg. Will try make my working sets next week 1 @ 130 and 2 @ 140. Happy though as I had no spot or weights belt. <br />
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Legs were feeling it at the end of the workout doing the single leg BW bridges. Workout was about an hour due to the squat warm ups.