TR vs the future
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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 />
<br />
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. -
I guess it makes it more mental (the mind bit, not loopy for actually doing it) doing it when other parts (shoulders) are screaming too, it is only 2.5mins...but when doing it, it feels like forever...<br />
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did the watch just slow down and stop for a few seconds or what! -
5min!? fark that is a mean effort. I'm happy to get past 90sec (no rude comments thank you very much) at the moment. I tend to do core work at the end of my workout though, probably would 'last' a bit longer if it was done earlier.
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I did it today!<br />
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2 laps of the track up the mountain! Made slightly harder by the heavy downpour around hour or 2 earlier, and that they have around 3 cubic metres of a clay/gravel mixture at intervals of about 50m (can only assume by chopper) all the way up and down to manouvre my way around/over and also add to the focus of surefootedness (real word?) particularly on the way down.<br />
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The uphill legs are killers on the hammies, glutes and lower back, while the downward ones are alot of focus on footing and about the quads while trying to go a decent pace.<br />
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The 2nd leg on the downward part was pretty tough with lead legs!<br />
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7.26km @ 56.21mins, pretty happy with that time too, reckon <50 is a good target. -
Cardio workout today;<br />
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90 sec punch bag (60sec last week) 100 mountain climbers, 15 EZ bar curls (25kg) 20 crunches, 30 round the world (20 last week) 20 dips, 25 push ups, 12 cleans (35kg) 10 burpees, 90sec plank (60 sec last week) = 1 circuit x 3 - 90sec break between circuits.<br />
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Decided not to do unweighted squats as the quads were feeling it from the run yesterday.<br />
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Oddly the 2nd set was a killer, I really struggled with a number of things in it (curls, dips, RTW and I thought I was gonna die doing the plank at the end) whereas the 3rd set was tough, but not as tough as the 2nd set. -
guess I need to re-look at my diet, after what I did worked so well at the start of the year to get me to being consistently 92.6-93, I am now consistently sitting at 95-95.6 and is peeing me off given I am doing quite a bit more cardio than I did early in the year.<br />
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I can see the benfits of the workouts in the shape of my shoulders, legs and arms, and even my 3 pack, but I guess to get even near a 6 pack, I am gonna need to drop to 90kg, which is well under my original goal of 95kg (got amended to 93) which will need a total change in tact me thinks....
