TR vs the future
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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 />
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 />
<br />
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 />
<br />
[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 />
<br />
Dont want to blow my own trumpet but I did a 5min plank last friday.....no desire to do it again!<br />
<br />
[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 />
<br />
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 />
<br />
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.... -
Arms, shoulders & legs<br />
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Close grip bench, skull crushers<br />
EZ bar<br />
Cleans, Med ball squat press (with a wee push of the ball at the top, makes a big diff!!)<br />
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1 legged squats standing on a platform and lowering<br />
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2.20 min plank (I thought it was 2.30 so I stopped...) -
I'm in the same place - smashed down to under 95 and now feel like I'll never see the end of 96.something due to a bad spell of eating. In my case I convinced myself I was doing the right thing, but I wasn't.<br />
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Time to get back on the horse and accept the painful truths of self-control: )<br /> -
[quote name='BartMan' timestamp='1352274509' post='323615']<br />
it's all in the eating, and in eating the right foods.<br />
[/quote]<br />
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I guess the changes I made got me into a much better place than I was fairly quickly, so expected it to keep working...but to get to the next level I guess I need to make further changes...<br />
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I was sitting there tonight feeling peckish so had me a nice filling pint of water! -
A nice little treat in the evenings is a scoop of protein powder, mixed with water to make it into a cream as opposed to a full shake, and then pour that over a weight watchers jelly. In one word, yummo. And kills the craving for something sweet in the evening!
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Yeah food portion is somethign I have realised is an issue and have reduced breakfast and lunches the past week or so, my wife still seems to think I need a huge plate of whatever it is we are having <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Chest and back<br />
Bench, dips, deadlifts and pull ups<br />
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Finished with 2.30 plank, 30 sec rest and another minute, started getting a little pain in my right shoulder in the second plank, I have had rotator issues with this in the past...<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':(' /> -
Eating off a smaller plate is a great way to trick the mind on those smaller meals.<br />
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Working late tonight with the team so shouted them mexicali for dinner. Just ate a massive as burito which was hot as hell. If I dont post tomorrow (or ever again) its because I've managed to catch the sheets on fire overnight! -
[quote name='taniwharugby' timestamp='1351914776' post='322816']<br />
7.26km @ 56.21mins, pretty happy with that time too, reckon <50 is a good target.<br />
[/quote]<br />
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Did this run today in 52.46mins, and reckon I left at least 2 mins out there today, <50 mins is definately achievable, the wasted time is all on the uphill legs though, I give it a good go coming down, without going too quick which could end with me falling down a 20m bank or something...<br />
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I pushed it on the uphill leg, particularly the 1st one, but still gave it a nudge on the 2nd lap. Lower back and hammies were much better today, felt like I was getting a cramp in the middle of the left side of my back but went away.
