We shall rebuild him...

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

BartMan

good work. 
 
WE sued to do those 200s at the end of Valley training. 5 and all sub 35 seconds was the goal that we all aced back in the 95 season (almost TWENTY years ago)...SHIT! Hardest thing is that damn turnaround and getting the speed up again!! Used to take my fat little legs on average 54 strides to do 100m - your longer legs should be less...?? The things that you count as you get tired during repetitive trainings...

Chubby13

Shoulder and Back Tonight: 
 
20 mins of warm up doing my hamstring rehab 
 
[b]Barbell Shoulder Press:[/b] 
10 x 50 kg 
10 x 60 kg 
8 x 65 kg - 2 x 65 kg 
7 x 65 kg - 3 x 65 kg 
 
[b][u]Supersetted with[/u] Bent over DB Row:[/b] 
4 sets of 10 x 50 kg 
 
[b]Underhand Lat Pull Downs:[/b] 
10 x 72 kg 
10 x 78 kg 
10 x 81 kg 
10 x 84 kg 
 
[b][u]Supersetted with [/u]DB Front Lateral Raises:[/b] 
4 sets of 10 x 12.5 kg es 
 
[b]Dumbell Side Raises:[/b] 
10 x 10 kg es 
 
[b][u]Supersetted with [/u]Dumbell Bent over Rear Lateral Raise:[/b] 
10 x 10 kg es 
 
[b]Cable Face Pull:[/b] 
10 x 30 kg 
10 x 30 kg 
10 x 36 kg 
10 x 36 kg 
 
[b][u]Supersetted with [/u]Barbell Upright Row:[/b] 
10 x 40 kg 
10 x 50 kg 
10 x 55 kg 
10 x 55 kg 
 
The Shoulder/Back session took 45 minutes almost on the dot. Shoulder's were spent though. Perhaps could of done a bit more on the back, but it still got a decent work out, and with doing Chins/Pull ups and lower back on Friday it will be finished off then. By cutting the time on the work out I have been able to push slighter higher weights in most exercises. Even in the shoulder press which isnt bad considering Im now supersetting my exercises and havent had a spot the last couple weeks.

Chubby13

Went down to training tonight and did a lighter interval session. 
 
10 x 50 m, jogging through to the other try line as recovery - going every 45 seconds 
 
2 min break 
 
10 x 50 m, jogging through to the other try line as recovery - going every 45 seconds 
 
2 min break 
 
10 x 100 m - going every 1 min 
 
Averaged 8-9 seconds for the 50 m, and 16-18 seconds for the 100's. Was stiff to begin with, but was striding out quite nicely at the end of it. 
 
On the way home I popped into the gym and did 25 minutes of knee rehab.

Chubby13

[u][b]Lower Body/Bicep Work out 2:[/b][/u] 
 
[b]Dead lift warm up:[/b] 
10 x 60 kg 
10 x 80 kg 
10 x 100 kg 
 
[b][u]Supersetted with [/u]Wide Grip Pull Ups:[/b] 
3 sets of BW x 6 
 
[b]Dead Lift working Sets:[/b] 
3 sets of 10 x 110 kg 
 
[b][u]Supersetted with [/u]Underhand chins:[/b] 
3 sets of 7 
 
[b]Barbell Lunges:[/b] 
10 es x 60 kg 
10 es x 65 kg 
10 es x 65 kg 
 
[b][u]Superset with[/u] Back Raise with 20 kg plate:[/b] 
3 sets of 10 
 
[b]Barbell Step Ups:[/b] 
10 es x 65 kg 
10 es x 70 kg 
10 es x 70 kg 
 
[b][u]Superset with[/u] EZ bar Bicep Curls:[/b] 
3 sets of 10 x Bar + 30kg 
 
[b]Barbell Good Mornings:[/b] 
10 x 40 kg 
10 x 45 kg 
10 x 47.5 kg 
10 x 47.5 kg 
 
[b][u]Superset with[/u] Single Arm Bicep Curls on Ez bar bench:[/b] 
3 sets of 10 es x 17.5 kg es 
 
[b]Overhand cable bicep curls:[/b] 
20 x 30 kg 
20 x 36 kg 
20 x 36 kg 
 
Took about an hour. It was a decent weights session for the legs and lower back so it will be interesting to see how the body feels tomorrow. I was feeling a little bit tired after work so went to the gym after tea and a bit of a rest. Because of the later session time I decided not to take any super pump as I actually want to sleep tonight. Energy levels were still good. Obviously the weights with the legs are still limited but the work out is designed to hit the important muscles that Im still trying to build up. It was still at a good intensity with the super sets. Deffinately a good sweat up

Chubby13

[u][u][b]Chest and Triceps today:[/b][/u][/u] 
 
Warm Up - 20 mins of knee rehab: 
 
[b]3 trisets of:[/b] 
100 x Skipping rope - 10 x single leg squat into a lunge - 6 x single leg lateral jumps 
 
[b]Standing Cable Hamstring Curls[/b] 
3 sets of 10 
 
Bench presses, targeting 70 reps. I was aiming to do it within four sets, but missed out both times again. Felt a good pump through it. 
 
[b]DB Flat Bench:[/b] 
23 x 35 kg es 
17 x 35 kg es 
14 x 35 kg es 
12 x 35 kg es 
7 x 35 kg es 
 
[b]DB Incline Bench:[/b] 
17 x 25 kg es 
16 x 25 kg es 
16 x 25 kg es 
15 x 25 kg es 
12 x 25 kg es 
 
[b]Cable Cross overs - high to low:[/b] 
10 x 30 kg es 
10 x 33 kg es 
10 x 33 kg es 
 
[b]Cable Cross Overs - low to High:[/b] 
10 x 24 kg es 
10 x 27 kg es 
10 x 27 kg es 
 
[b]DB Bench Flies[/b] 
10 x 15 kg es 
10 x 17.5 kg es 
10 x 17.5 kg es 
 
[b][u][u]Supersetted with: [/u][/u]DB Bench Pull overs:[/b] 
10 x 30 kg 
10 x 32.5 kg 
10 x 32.5 kg 
 
[b]100 Decline Press Ups: - as many sets as it takes to hit 100[/b] 
x 10, 8, 8, 9, 8, 8, 7, 8, 8, 8, 8, 10 
 
[b]Tricep Rope Pull Downs:[/b] 
10 x 36 
10 x 42 
10 x 42 
 
This work out gave me a crazy pump. Such a different type of training to the strength training. The fatigue kicks in something cronic after 10-12 reps. It also hit the triceps really well. I tried to do some BW dips after the press ups and couldnt even do 1 rep so just finished off with some quick pull downs to finish the triceps up. The Chest work out took about 65 mins. It blew out a little bit because the press ups took so bloody long.

Chubby13

[u][b]Legs and Biceps today: 65 - 70 mins (121.4 kg)[/b][/u] 
 
[b]Box Squats:[/b] 
10 x 60 kg 
10 x 80 kg 
10 x 90 kg 
10 x 100 kg 
10 x 120 kg 
10 x 130 kg 
10 x 140 kg 
10 x 145 kg 
[b] [/b] 
[b]Smith Machine Sprinter Lunges:[/b] 
10 es x 40 kg + Bar 
10 es x 45 kg + Bar 
10 es x 45 kg + Bar 
[b] [/b] 
[b]Single Leg Leg Press:[/b] 
10 es x 60 kg 
10 es x 80 kg 
10 es x 80 kg 
10 es x 90 kg 
 
[b]Single Leg Cable Hamstring Curl:[/b] 
10 es x 30 kg 
10 es x 36 kg 
10 es x 36 kg 
 
[u][b]DB Triset:[/b][/u] 
[b] [/b] 
[b]Seated DB Bicep Curl:[/b] 
3 sets of 10 x 15 kg es 
 
[b]Incline DB Bicep Curl:[/b] 
3 sets of 10 x 12.5 kg es 
[b] [/b] 
[b]Incline DB Bicep Curl - Chest on bench:[/b] 
3 sets of 10 x 9 kg es

Paekakboyz

Dang bro, you crank out the sets! Good to see an upward trend on the squats. Are they feeling pretty good now? You should have your form nicely sorted.

Chubby13

Forms good, back to where it used to be. Even on the heavy sets I'm confident for the entire set. It's getting to the point that I think I can almost knock off a few of those warm up sets at the start. I probably would of gone to 150 had I had a spot. 
 
I'm also stoked that I'm handling the full leg sessions again, getting no pain and no swelling in the knee which is good, although I make an effort with the ice and anti inflams as a precaution. If I get through this next month without incident I'm going to look at re introducing super sets again

Paekakboyz

Awesome bro - good to hear you are still working hard on the ice/anti-inflam etc - last thing you want is to push too hard too soon. You must be so close to getting back to normal that it's tempting to really crank up the training. Probably one of the trickiest parts of the rehab cycle if you get carried away!

The Silver Fern

We shall rebuild him...