Legs this morning.

Did 10mins ride then 4 sets of high rep leg extensions - 40, 40, 30, 30 reps at pretty light weights (23/30kg)

Going easy on weeks but massive focus on stabilization so doing more stuff thats one leg at a time

Bench step ups - 4 sets of 15
Single leg squats (unweighted with back leg on bench and front leg as far out as front as could so knee cant travel forward over toes) - 3 sets of 15
Lunges (again massive stretch so knee cant travel forward) - 3 sets of 15
Stiff leg deads - 3 sets of 15
Calves - 5 sets seated calf raises.

Finished with 15mins more on the bike

Yeah so where was I.....

Chucking in a bit of the old 5x5 of the core lifts. Trying to get a bit more weight on the bar.

Mon - BB rows, Tues - Bench, Weds - legs (ok no 5x5 here yet), Thurs - OHP, Friday - deads (hopefully). Each day supplemented with complementary hypertrophy training.

So legs.... knees feeling good. Lots of riding has done it wonders and last week and week before I introduced some basic stuff like leg extensions, hamstring curls, body weight squats etc. Have got hold of some exercises I'm hoping knees will handle that will allow me to build some leg strength and size as legs feel farkin skinny at the moment. Let's see how tomorrow goes.

Almost died last night tho as did one of the wifes pilates classes. Fark me, the core never gets a rest with that shit!

Got home was craving crumpets and a protein shake

Thats awesome!

Was the owner quite bullish about it? Or did you just back since you had met the guy?

Didnt die over christmas. Didnt train too much either

Back to work today so also back in to 5 day a week gym

Make sure you mix it up with some off field stuff like a jog up the local mountain or peak etc to keep things interesting and varied

Bet you enjoyed it mate! Some cracking races.

Boomsara so good to win that race from the wide draw. All my mates were on outback barbie and warned them boomsara would have the speed to come across and dictate. Perfectly ridden!

@MN5 said in Greatest Ever Sporting Comeback!:

@Godder said in Greatest Ever Sporting Comeback!:

Bowls reminds me of an awful joke... In rugby, they have referees. In cricket, they have umpires. What do they have in bowls?

Cereal...

That is outstandingly 'Dad' ish.....I love it !

Went and told my sporting mad son straight away

Whoops no updates for a while!

Training done (well ahead of xmas). Been consistent as usual. Diet a bit here, a bit there. In pretty good shape, abs there, good feedback from people I know, feeling good but not too skinny at just under 80kg which is about right for a lean me.

Knee ok but havent been training legs. Lots of riding for cardio and occasional cross trainer. Knee handling it fine.

Just need some sun now for the tan!

Merry xmas all

@siam said in Aussie Cricket:

Hills and flats in my day

Me too. Not a lot of valleys on the other side of the hill!

So good to have BBL back on. Classic bmac last night in that opening over