We shall rebuild him...

BartMan

Nice work chubbs, nothing like intervals. I should try and find Leon's Valley drills from a few years ago. Think the boys would start with 800s, 400s, 200s, 100s. Got them bloody fit that is for sure!

Chubby13

What were the times allowed for those distances?

Chubby13

Shoulders and legs today. 
 
Went to the gym planning on doing my normal Shoulders session, but with my training partner being majorly late I decided to switch my session up a bit and add my legs to it. No sooner did I finish my leg portion of the work out my trainer partner turns up and I ended up joining in and doing our normal shoulders session with him. This resulted in the session being about 90 mins, but it knocks out my weekly squats so its money in the bank. 
 
[b]Cable wood chops high to low[/b] 
10 x 54 kg 
10 x 54 kg 
10 x 54 kg 
10 x 57 kg 
 
[b]Super Set with Cable wood Chops low to high[/b] 
10 x 48 kg 
10 x 48 kg 
10 x 54 kg 
10 x 51 kg 
 
[b]Box Squats[/b] 
10 x 60 kg 
10 x 90 kg 
10 x 110 kg 
10 x 120 kg 
10 x 120 kg 
 
[b]Push Press[/b] 
10 x 60 kg 
10 x 70 kg 
10 x 80 kg 
10 x 80 kg 
 
[b]Standing Arnold Press[/b] 
10 x 22.5 kg es 
10 x 22.5 kg es 
7 x 20 kg es - 4 x 17.5 kg es 
5 x 17.5 kg es - 4 x 15 kg es 
 
[b]Single Left leg hamstring curls[/b] 
10 x 21 kg 
10 x 21 kg 
10 x 21 kg 
10 x 21 kg 
 
[b]Seated DB Shoulder Press[/b] 
7 x 22.5 kg es + 5 negatives 
9 x 22.5 kg es + 3 negatives 
6 x 27.5 kg es + 4 negatives 
 
[b]DB Bench Press[/b] 
10 x 37.5 kg es 
10 x 42.5 kg es 
6 x 50 kg es 
 
[b]Bradford Press[/b] 
8 x 40 kg + 2 Spots 
7 x 40 kg + 3 Spots 
6 x 40 kg + 4 Spots 
25 x 20 kg 
25 x 20 kg 
25 x 20 kg 
 
[b]Single Left Leg Hamstring Curl Negatives[/b] 
10 x 30 kg 
10 x 30 kg 
10 x 30 kg 
 
As a change it wasn't the most intense workout, with longer rest periods than what I've been doing, but I think the body appreciated it. Still pushed some good weights though.

BartMan

Can't remember Chubbs, but it was pretty intense, that I do recall!

Chubby13

Hennie Mullers tonight. 
 
Start in the corner, run in a diagonal to the far corner, across the goal line, back diagonally to the other corner, then across the goal line to where I started. Then walk down the touch line to the end corner as my recovery then go again. 
 
I did 20 repeats. The first 6-8 were at a decent stride out, after that the fatigue kicked in. I was still able to stride out, and I got my second wind (which I was stoked with), but it was more of an endurance run rather than to much speed. 
 
The new brace I got on Tuesday is doing wonders. Its shifting the pain from the knee joint to the muscles which is good. Calves and hamstrings are feeling it, but thats good pain. 
 
Hennie mullers still suck though.

Chubby13

Not sure of the exact distance due to it only being a club field, but I worked it out roughly to be 7 - 7.5 km of running and 2 km of walking in between reps. Not to bad of a session when I look at it that way.

NTA

The first couple of km are always hell as your body gets over what I call the anaerobic hump - once your lungs have woken up to the fact that they're stuck with this malarkey, they start becoming aerobically more efficient. The "second wind" you describe. 
 
Its a matter of getting up to that envelope and I still struggle with it running - first 2.5km sucks arse, but the rest of it smooths out.

BartMan

Hennies - LOVE EM. when I am in charge of the whistle that is... 
 
A drill from Australia from when I was there at 19 years of age, and that I still remember.... 
 
PLain old laps of the field. No corner cutting. ten laps, 2 minutes to complete every lap. SO you do a lap in 1:30, rest for 30 seconds. Tight forwards target was 1:15, backs 1:05. AT the end of the season, could ace it every time. A good blow out, and only 20 minutes of hard work!!

Chubby13

[u][b]Back and Knee rehab today:[/b][/u] 
 
[b]Narrow Grip Chins:[/b] 
10 x BW 
10 x BW 
8 x BW 
8 x BW 
 
[b]DB Bent over Row:[/b] 
4 sets of 10 es x 50kg 
 
[b]Wide Grip Chins:[/b] 
10 x 66 kg 
10 x 72 kg 
10 x 72 kg 
10 x 75 kg 
 
[b]Good Mornings:[/b] 
3 sets of 10 x 50 kg 
 
[b]BOSU Ball Knee rehab[/b] 
3 sets of 10 each leg 
 
[b]Single leg cable leg curls triset[/b] 
 
[b]Extras: Bench Press[/b] 
10 x 100 kg 
10 x 110 kg 
8 x 120 kg

BartMan

ooooohhh, love those bench press numbers, good work. I can do 6 x 100 before fuufuu valve implodes...

Paekakboyz

You are making some mean progress on bench bro! those are some excellent reps at 100/110 and 120!!

Chubby13

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. 
 
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. 
 
Now all I need to do is start getting more motivation to do back and bicep work.

Chubby13

Sunday Funday Circuit today. 
 
[b]Warm up:[/b] 
5 minutes on the rower for 1200m. 
 
Each round was: 
 
10 x BW Jumping Chins 
10 x Decline Push Ups 
10 x EZ Bicep Curls - 25 kg + bar 
10 x BW Dips + 10 kg 
10 x Standing Push Press - 60 kg BB 
10 x Crunches with a 20 kg plate 
25 es x Bicycle Crunches 
10 es x Mountain Climbers 
10 es x DB Bent over row - 37.5 kg 
10 x DB Bench Press - (first two rounds: 37.5 kg es, last 3 rounds: 35 kg es) 
2 x 45 m Hill Sprint - 
 
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. 
 
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. 
 
Weighed myself afterwards and I had dropped 2kgs from fluids.

Chubby13

[u][b]Chest & Triceps + Box Squats:[/b][/u] 
 
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. 
 
[b]Box Squats:[/b] 
10 x 60 kg 
10 x 80 kg 
10 x 100 kg 
10 x 120 kg 
10 x 130 kg 
10 x 130 kg 
10 x 130 kg 
 
[b]Quad Set Push Ups:[/b] 
4 sets of (10 x decline, 10 x flat, 10 x incline, 10 x diamond) 
 
[b]Dips:[/b] 
10 x BW+ 20kg 
9 x BW + 20 kg 
9 x BW + 20 kg 
 
[b]Incline Bench Press [/b] 
10 x 60 kg 
10 x 70 kg 
8 x 70 kg + 2 spotted reps 
7 x 72.5 kg + 3 spotted reps 
 
[b]Super Setted with Machine Chest Fly[/b] 
10 x 64 kg 
10 x 64 kg 
9 x 64 kg 
9 x 64 kg 
 
[b]Flat Bench[/b] 
10 x 60 kg 
10 x 70 kg 
10 x 80 kg 
5 x 100 kg - 5 x 90 kg 
 
[b]Supersetted with Dumbbell Pull Over[/b] 
4 sets of 10 x 30 kg 
 
[b]Narrow Grip Bench Press[/b] 
15 x 40 kg 
15 x 42.5 kg 
10 x 42.5 kg 
 
[b]Supersetted with Standing EZ Bar Tricep Extension[/b] 
10 x Bar + 20 kg 
10 x Bar + 20 kg 
10 x Bar + 20 kg 
 
Finished off with my single leg bridges for rehab. 
 
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.

BartMan

good box squats!

Chubby13

I was really keen to up the weight but thought ild behave and not risk overloading the knee. Body handled the reps really well although there were a couple times I needed to catch my breath

Paekakboyz

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.

Chubby13

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. 
 
If I feel just as good next week ill be putting the weight up

Chubby13

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. 
 
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. 
 
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.

BartMan

It's a bitch of a drill alright Chubbs, but that's a good start. WOuld not even contemplate doing it myself these days!

The Silver Fern

We shall rebuild him...