TR vs the future
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Back, chest & core<br />
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Underhand pull ups, deadlifts<br />
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Close grip bench press, decline push ups<br />
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In between sets I did a core exercise (BBBT); mountain climbers, round the world, crunches, woodchoppers and finished with 1.30min plank, 2mins is a good target!! -
went for a run today, up the baby Mountain we have here.<br />
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Did the track I usually do, but went clockwise instead of anti-clockwise, which takes me up a longer track before the descent down a shorter steeper track.<br />
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Running like that kicks arse of road running, first time I have run up there since June, and I was blowing hard, just over 30 mins but feels so good once I finish! -
How do you find the downhill impact? Good idea to really focus on downhill technique imo - that's pretty much was knackered me with runners knee a couple of years ago. I was too busy trying to stretch my stride out - all that does is blast the impact right back through your knee and hips. Better to keep the speed up by taking more (but shorter) steps. That was running on tracks too - pretty compacted but nowhere near as hard as road running.<br />
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Does feel awesome after a run aye, a treadmill cannot compete with a 'real' run!! Good stuff bro : ) -
There are a lot of steps, uneven, different height, depth, so you really need to concentrate and watch where are putting your feet heading down, but makes it damn tough when going up hill to get into a rhythm.<br />
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I find road running much easier, and boring...the sprint finish is the best bit though, really burns and then the moment you finish <br />
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I had issues with my knee in 99, had a prop fall on it and bent it sideways, had arthroscopy and specialist also said I strained the ligaments and would never play again...my physio said as long as I kept it strong, I'd be fine, which I have....played 5 more seasons on it. It is a little loose still if I step or move awkwardly I can feel it is notes firm/tight as the other, buti don't have any pain or anything. -
Took a leaf out of BBBT's book....in regard to core exercises<br />
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1 min on punch bag - 100 mountain climbers - 20 push ups - 20 crunches - 15 dips - 20 RTW - 20 cleans - 20 wood choppers - 20 unweighted squats (touch both heels at bottom and touch beam on ceiling at top) - 1 min plank<br />
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3 sets of that, think 4 woulda been a bridge too far, the punching on set 3 was piss weak, had to have a 5 sec break at 70 or mountain climbers, quick grip adjustment for the cleans and then to finish with the planks, I was going to finish with a non-core exercise (burpees) but decided to keep it even so to speak....thank god I did, the last 20 sec of planks felt like a minute!! -
Went for a 5.5k run today, took a new route which has about 1k of off road stuff in it as well, got a good sweat up in the warm weather!<br />
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Almost 2km further than the mountain track, and only a few minutes slower. -
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TBH I am not sure, as I often have TR Jnr alongside on his bike it makes it difficult to be consistent as I have to push him up some of the hills and my mountain track run isn't one where pace is of concern.
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arms, shoulders and legs<br />
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EZ Bar - 5 x 50kg, 6 x 45, 7 x 40, 8 x 35, 10 x 30, 12 x 25, 14 x 20, 20 x 15 - arms were screaming at the end!<br />
DB flies, military press, skull crushers, squats and finished with 2min plank. -
Chest & Back...<br />
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Bench - 12x75kg,10x75,8x75, 6x75,4x75,3x75,3x75,2x75 - 10 count between sets, probably coulda done a few more on the middle and last sets if I had a spotter but the 6 & 4 I was only just able to complete.<br />
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Deadlifts, pull ups, 4 sets of 15 burpees and finished with 2 mins plank, definitely alot of the core screaming at me to give up about 1.30 mins and the last 30 seems to take for ever! -
yeah a major drawback of doing this in my garage rather than a gym, a little bit harder to really push yourself.<br />
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The set of 4 it took me about 4-5 seconds to finally push through to complete the last rep, I was so close to dropping the bar, but I remembered I hadnt put the collars on so woulda been interesting as one side lost the weights and then the other.... -
ran up the mountain again today, knocked a minute off my time from last week, was about halfway down and thought about doing a double lap of the track, but chickened out (not prepared enough to kill myself just at that moment) I have decided I'll do it next week.<br />
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Chest still tight from Thursday!! -
out in the warm sunshine;<br />
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>1 min on the punch bag, 100 mountain climbers, 15 hammer curls, 20 crunches, 15 cleans (@30kg) with a military press, 20 Round the world (10kg med ball) 25 press ups, 10 burpees, 20 unweighted squats (hand to heels and to ceiling) 1 min plank<br />
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x 3<br />
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I think I sprung a leak too! -
arms & shoulders<br />
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Punch bag<br />
DB curls<br />
ez bar<br />
Round the world<br />
Upright rows<br />
Bent over flies<br />
Box jumps<br />
2 min plank (this one was painful!!!!!!) -
[quote name='taniwharugby' timestamp='1351578778' post='321682']<br />
arms & shoulders<br />
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Punch bag<br />
DB curls<br />
ez bar<br />
Round the world<br />
Upright rows<br />
Bent over flies<br />
Box jumps<br />
[b]2 min plank[/b] (this one was painful!!!!!!)<br />
[/quote]<br />
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Haaaaa, I bet it was. Good effort though my man. You know that after reading that I'm gonna have to do one though.... -
Planks are killer eh, especially on arm and shoulders day. Hard work on those pressure points in addition to the burn in the core.<br />
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Dont want to blow my own trumpet but I did a 5min plank last friday.....no desire to do it again!<br />
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[url="http://www.iforce.co.nz/View.aspx?i=h0dykgcd.dcb.jpeg"][img]http://iforce.co.nz/i/h0dykgcd.dcb.jpeg[/img][/url] -
Haha, nice work though, that is impressive! <br />
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My lower abs are still screaming, the combo of the box jumps and plank! <br />
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Will try to get to 3 mins in a fortnight -
Short sharp push up-pull up work out<br />
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Pull ups; 10, 8, 8, 6, 5, 5, 4 (probably about 3/4 pull ups)<br />
Push ups; 25, 25, 20, 20, 15, 15, 10, 10, 5, 5 (with 30 sec between the last 4 and 45 sec the first 6) the sets of 15 seem to be the hardest, really struggle and do the final 5 in both quite slowly but excellent form, and the last 2 of 5 were reasonably easy I contemplated going to 10 but thought I'd stick to my plan.<br />
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Finished with 2.5min plank, which wasnt particularly clever after >100 push ups!! -
[quote name='JK' timestamp='1351586260' post='321720']<br />
Planks are killer eh, especially on arm and shoulders day. Hard work on those pressure points in addition to the burn in the core.<br />
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Dont want to blow my own trumpet but I did a 5min plank last friday.....no desire to do it again!<br />
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[url="http://www.iforce.co.nz/View.aspx?i=h0dykgcd.dcb.jpeg"][img]http://iforce.co.nz/i/h0dykgcd.dcb.jpeg[/img][/url]<br />
[/quote]<br />
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Fuck, gotta go for 6 minutes now !<br />
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I've done 5 minutes on 2 occasions but it's tough as fuck to back it up each time I reckon, as TR alluded to much depends on what else you've done during the day and that exercise is a real mental one.
