We shall rebuild him...

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!

Chubby13

600 m on the rower to warm up 
 
30 min of knee rehab. 
 
Shoulders and Back today. (45 mins) 
 
[b]Standing over head Press [/b] 
10 x 50 kg 
10 x 52.5 kg 
10 x 55 kg 
10 x 55 kg 
 
[b][u]Super setted[/u] with DB Bent over Row[/b] 
4 sets of 10 x 50 kg es 
 
[b]Standing Barbell Upright Row[/b] 
10 x 40 kg 
10 x 42.5 kg 
10 x 45 kg 
10 x 45 kg 
 
[b][u]Supersetted[/u] with Barbell Front Flies[/b] 
4 sets of 10 x 20 kg 
 
[b]Standing DB side flies [/b] 
4 sets of 10 x 10 kg es 
 
[b][u]Super setted [/u]with Underhand close grip Lat Pull Down[/b] 
10 x 72 kg 
10 x 78 kg 
10 x 84 kg 
10 x 84 kg 
 
[b]Seated Cable Row[/b] 
10 x 66 kg 
10 x 72 kg 
10 x 72 kg 
10 x 75 kg 
 
[b][u]Supersetted [/u]with DB Bench Rear lateral Raise. [/b] 
10 x 8 kg es 
10 x 8 kg es 
10 x 9 kg es 
10 x 9 kg es

Chubby13

Spin class tonight. 45 mins and about 700-750 calaries. A good loosen up

Chubby13

Spin class tonight. 45 mins and about 700-750 calaries. A good loosen up

Chubby13

Rest day today. Went down to watch training in jandles so I wouldn't do anything. I got put in charge of the non contact boys, putting them through some light intervals. 2 sets of 7 100m runs going every 1 min, targeting 20 seconds. 
 
It was a good recovery session and my knee feels better because of it. Doing it bare foot actually felt good.

NTA

Have a look at a pair of fivefingers Chubmeister - get them off eBay from the USA. Much better than the old jandals and feel like you're barefoot the while time.

Chubby13

Tonight was the first time in years that I ran barefoot. (So much for a night off) are the five fingers good to run in? What about if you have flat feet?

NTA

Can't comment on the flat feet specifically, but I will say that I used to have orthotics due to plantar fasciitis (spelling?). I walked my way out of them on long walks using my runners in the time before barefoot shoes. 
 
But I was still having ankle problems though - tore my CFL when i rolled my ankle as a younger man, and my weight didn't help. 
 
It wasn't until I started using fivefingers as my casual footwear that it started to ease. My posture is also better and I barely use the jandals (thongs to us West Islanders) at all now. 
 
The barefoot shoes should allow your arches to become stronger, even if you don't run in them. I also find them good for the gym.

Chubby13

[u][b]Lower Back and biceps tonight:[/b][/u] 
 
[b]Wide Grip Pull ups[/b] 
BW x 6, 6, 5, 5 
 
[b]Underhand close grip Chins[/b] 
BW x 5, 5, 5, 5 
 
[b]DB Walking Lunges 5 es forward - 5 es backwards[/b] 
@ 25 kg es 
@ 27.5 kg es 
@ 27.5 kg es 
@ 30 kg es 
 
[b]Deadlifts[/b] 
10 x 60 kg 
10 x 100 kg 
8 x 110 kg 
 
(I was going to do another set, but my knee didn't feel right, so I pulled the pin) 
 
[b]Barbell Good mornings[/b] 
10 x 45 kg 
10 x 47.5 kg 
10 x 50 kg 
10 x 50 kg 
 
[b][u]Superset with[/u] Standing EZ Bar Bicep Curls[/b] 
10 x Bar + 30 kg 
10 x bar + 32.5 kg 
10 x bar + 32.5 kg 
10 x bar + 35 kg 
 
[b]Back raise with a 20 kg plate[/b] 
4 sets of 10 reps 
 
[b][u]Superset with[/u] DB single arm bicep curl on the EZ bar bench[/b] 
10 es x 12.5 kg 
10 es x 15 kg 
10 es x 15 kg 
10 es x 15 kg 
 
[i](With the later reps for this exercise Ild max out on one arm, then switch to the other until Ild done the 10 reps on each side.)[/i] 
 
[b]Overhand cable bicep curls[/b] 
20 x 36 kg 
20 x 39 kg 
20 x 39 kg 
20 x 39 kg

Chubby13

Had the weekend completely off for a well overdue rest. Body feels way better. 
 
Legs and Biceps this morning. 
 
Box Squats: 
10 x 60 kg 
10 x 80 kg 
10 x 90 kg 
10 x 110 kg 
10 x 120 kg 
10 x 130 kg 
10 x 130 kg 
10 x 140 kg 
 
Smith Machine Sprinter Lunges: 
10 x Bar + 20 kg es 
10 x Bar + 30 kg es 
10 x Bar + 40 kg es 
 
Single leg Bridge Rehab - six sets of 10 es 
 
Seated Bicep Curls 
10 x 17.5 kg es 
5 x 17.5 kg es - 5 x 15 kg es 
10 x 15 kg es 
 
Incline Bicep Curls 
10 x 15 kg es 
10 x 15 kg es 
10 x 12.5 kg es 
 
Incline Bicep curls - Chest on bench 
10 x 7 kg es 
10 x 7 kg es 
10 x 7 kg es

Paekakboyz

Fark that is high volume on your squats bro!! your knee is going to be bionic by the time you are back on the field. Nice lifting! Those lunges must have finished you off nicely!

Chubby13

The first 5 reps for the squats are strictly warm up as I find if I don't do small build ups with the warm up the knee can't handle it. The first set at 60kg strangely was probably the hardest set. 
 
I was stoked to do the 10 @ 140kg. Will try make my working sets next week 1 @ 130 and 2 @ 140. Happy though as I had no spot or weights belt. 
 
Legs were feeling it at the end of the workout doing the single leg BW bridges. Workout was about an hour due to the squat warm ups.

Chubby13

[u][b]Chest and Triceps tonight:[/b][/u] 
 
I tried a new training style for my two bench presses, where I targeted 70 reps. I was aiming to do it within four sets, but missed out both times. 
 
[b]DB Flat Bench:[/b] 
16 x 40 kg es 
20 x 35 kg es 
15 x 35 kg es 
13 x 35 kg es 
8 x 35 kg es 
 
[b]DB Incline Bench:[/b] 
20 x 25 kg es 
16 x 25 kg es 
14 x 25 kg es 
14 x 25 kg es 
10 x 25 kg es 
 
[b]Dips:[/b] 
BW + 10 kg x 10 
BW + 10 kg x 7 
BW + 10 kg x 7 
BW + 10 kg x 6 
BW x 12 
BW x 10 
 
[b]DB Bench Flies[/b] 
10 x 15 kg es 
10 x 15 kg es 
10 x 17.5 kg es 
 
[b][u]Supersetted with: [/u]DB Bench Pull overs:[/b] 
10 x 30 kg 
10 x 30 kg 
10 x 30 kg 
 
[b]Incline Close Grip Bench Press:[/b] 
14 x 40 kg 
10 x 40 kg 
9 x 40 kg 
 
[b][u]Supersetted with [/u]Standing EZ Bar Overhead Tricep Extension:[/b] 
10 x Bar + 20 kg 
10 x Bar + 20 kg 
10 x Bar + 20 lg 
 
[b]Cable Cross overs - high to low:[/b] 
10 x 30 kg es 
10 x 27 kg es 
10 x 27 kg es 
 
[b]Cable Cross Overs - low to High:[/b] 
10 x 21 kg es 
10 x 24 kg es 
10 x 24 kg es 
 
The session took about 55 minutes. By having done the leg/tricep session this morning it allowed me to just focus on the upper body exercises. This allowed my to fatigue the chest and triceps really well, without being as phsyically exhausting. Targeting the 70 reps for the two chest exercises was surprisingly tiring. 
 
I've got one hell of a pump going on. Ive been home for about an hour and Im still buzzing something cronic. I dont know if its due to the second dose of Super Pump for the day, that I took it later than I normally do, or that I worked to the fatigue of my chest rather than exhaustion but I don't think I'll be getting to sleep anytime soon. Feel fucking good though.

Chubby13

Phsyio Review today. Physio is really happy with how it's progressing. Starting to work on a bit of lateral movement now by putting a few zig zags into my running. Did a few tonight and it handled it well. My walking and sprinter lunges are no longer rehab exercises and are now to be used as strength work and the weights are to follow that. My rehab Ive been doing is down to my bosu ball work, my cable hamstring curls, and a new skipping/single leg squat/lunge triset. Of which Im to try do it every second day. 
 
[u][b]Did an interval session tonight.[/b][/u] 
 
10 x 200 m going every 2 min -averaged 42-43 seconds per rep 
 
2 min 30 sec rest 
 
10 x 150 m going every 1 min 30 sec - averaged 31-32 seconds per rep 
 
2 min 30 sec rest 
 
10 x 100 m going every 1 min - averaged 19-20 seconds per rep 
 
2 min 30 sec rest 
 
10 x 50 m going every 30 seconds - averaged 9 seconds per rep

The Silver Fern

We shall rebuild him...