Let's try again...

NTA

Subject Matter Expert. I discovered I was one by default when everyone was amazed that I did something my previous employers would have considered not far above routine. 
 
When I started doing the amazing stuff they nearly burned me as a witch. <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':lol:' />

mimic

[quote name='NTA' timestamp='1357122684' post='335136'] 
Hundred pushups Week 5 Day 1 again - using 90s rest periods 
 
Set 1: 36 OK 
Set 2: 30 OK, 10 on knees 
Set 3: 20 OK, 10 on knees 
Set 4: 18 OK, 6 on knees - reached for the extra 30s rest 
Set 5: 20 OK, 20 on knees 
 
Feel like I'm not making any progress here. Bit downcast. 
[/quote] 
 
I haven't had time to have a look at all of your training routine. But one thing that helped me reach 200 push ups was lifting heavy weights for triceps. 
I did 3 workouts for my tris, lifting heavy weights (4 if u include close grip bench). Big arms + small body = easy push ups

NTA

Yeah I recon you're right - the triceps are what generally seem to feel the pain first. I don't really do any targeted triceps weight but it might be time to start

taniwharugby

you should really be doing more triceps than biceps, given the size of the muscles...although the guns are always a 'must do' exercise and the triceps are often not viewed as important in an arm workout (generalisation) 
 
60% humidity, pfft, I went running in 26 deg and >90% humidity a few weeks back.... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' />

NTA

I too have run in the rain 
 
Gym this morning before work: 
 
500m row in 1:46 
Shrugs on the Smith rack: warmup 6 x 40kg, 10 x 60, 10 x 70, 10 x 70 
Incline dbell: warmup 6 x 10kg, 10 x 20, 10 x 25, 7 x 25 
Hammer curl dbell: warmup 6 x 10kg, 10 x 15, 7 x 15 
Bicep curl dbell: 6 x 10kg, then a set where i failed hard starting 3 x 15 then dropped to 3 x 12.5 then dropped to 4 x 10 
Bench press dbell: warmup 6 x 20, 10 x 60, 10 x 60, 7 x 60 
Hanging knee raise: 3 x 10 
 
Popped something in my neck during the bicep exercises so I may need to see the chiropractor if it doesn't settle down

taniwharugby

it werent raining bud, although you'd think it if you had seen me after.... 
 
Ouch, neck injuries are never fun!

NTA

Fkn depressing really. Injuries suck but neck always seems to get me mentally

NTA

Chiro (new girl and very tidy) managed to crack my neck both ways so it can't be that bad. Still feeling a bit stiff tho. Will give it a break for a few days and then try again. She worked my right biceps very hard so I'm icing that up now. 
 
With the weather running over 40 degrees today the temp is likely to stay above 30 tonight with a change coming through around 2am supposedly. Try to get a good night's sleep and see if I can run in the morning without too much discomfort.

NTA

Didn't get out on that run and after writing up a job application tonight (and reviewing the CV for the hundredth time) I decided to work abs before bed instead, starting with floats: 
 
Hold 120s*, relax 60s 
Hold 60, relax 60 
Hold 30, relax 30 
Hold 60, relax 90 
Hold 60, relax 30 
Hold 30

Funny how when you're just zoning out not looking at the clock, it seems to fly past, but when you look up and see 1:45 that last 15 seconds burns like hell! 
 
After a three minute break did myotatics and cat voms. They frickin hurt after 6 minutes of float action!

NTA

5 km run this morning in 25:35 or about 11.7 km/h. Not had fit the first morning run in a wee old while. 
 
It was bloody hard not to stay in bed, but I reckon running first thing was one of the corner stones to my initial weight loss, as opposed to running after dinner. Gets the body going. 
 
No two ways about it though - the journey to 89.9 from here is going to be at least as hard as it was from 115 to 95...

NTA

Gym tonight - would have stayed longer if I'd know the prick from the UK wasn't going to ring on time... or at all: 
 
[b]Squats[/b] 
warmup 6 x 50kg 
10 x 70 
10 x 70 
10 x 80 - really concentrating on getting deep with these and getting the legs nearly parallel to the floor before my heels start to lift. 
 
[b]Deadlifts[/b] 
warmup 6 x 50kg 
10 x 90 
10 x 100 
10 x 100 
Last two sets I used alternate grip (one hand then t'other) and it seemed to help, but had to take two breaks to get my grip back in the last set. I reckon you blokes are right about straps so I'll see if I can get some from Rebel. 
 
[b]Military press[/b] 
warmup 6 x 40kg 
10 x 40 - tried 50 but didn't feel safe 
10 x 40 
10 x 40 
Starting to run out of energy at this stage - I tried to get in some bent row bbell but shoulders and back were goneski even for 50kg. 
 
[b]Bench press[/b] 
Warmup 6 x 60kg 
Then tried 80 and failed, so dropped back to 
10 x 60 
9 x 60 
7 x 60 
 
[b]Chinups [/b](with knee raise for abs and momentum) 5, 5, 4 
 
Energy levels depleted rapidly before getting to bench where I usually don't have any problems with 60kg. Maybe my mind wasn't right. I'm finding that I go big for the first few exercises then have trouble sustaining the effort. Will have to work on that.

BartMan

An all over programme I used to follow years ago you would always be doing squats, bench, deadlift and shoulder press, but each time only one would be 100% intense and heavy, the other three exercises well within yourself - 60-80 percent and higher reps. it was good fun. Would also do one extra exercise for each bodyaprt too. Was a gridiron off season programme if I recall from IRONMAN magazine (one of those BB mags from many7 years ago at any rate.

NTA

Yeah that's the kind of all over workout I think I'd dig. Might give it a go next week. 
 
Went for a run this morning. Was 29C atmospheric but "real feel" in the sun was more like 32C. Clocked 5km in 28:42 which is a terrible time but it was fkn hot, 70+ humidity and my legs were stuffed from squats yesterday.

BartMan

I will see if I can dig the programme out for you NTA. Will check the bartchives.

JK

Used to do a similar workout but it also included pull-ups and rows. Did it 3 times a week and got pretty good results off it.

NTA

Got some lifting straps from rebel - figure eight style. So, 120+ Deadlifts - come at me bro!

JK

They will do the job mate. Just make sure ya use em on your heavier sets only. I usually don't use them on first two sets but do for heavier ones and also my last set which is usually higher rep but avg weight.

BartMan

yeah, use em when you need em, they're not jewellery!!

NTA

Will find out tomorrow morning. I'm on annual leave, but will be going into the work gym, targeting chest with bench press, and maintenance on the others as per Bart's suggestion above

NTA

After the rain came down yesterday, and my legs being stuffed from gym Friday night + run in the heat Saturday morning, Sunday was a write off. 
 
So gym this morning. Wanted to start with bench press but was in use. So was the squat rack and everything except the bloody Smith rack. So I started with a couple of sets of shrugs on it, even though I consider them largely cosmetic and totally don't like the Smith rack because it didn't really give me accurate weight (unladen bar is supposedly 15 pounds). 
 
Shrugs - warmup 6 x 40kg 
6 x 80kg 
 
Bench became free at this point. 
Bench press - warmup 4 x 40kg 
10 x 60 
9 x 70 (failed the 10th and had to be rescued) 
6 x 70 
6 x 70 
 
Deadlift - warmup 6 x 60kg 
10 x 90 
then used the grips 
6 x 110kg 
6 x 110kg 
First set of grips hurt the back a bit. Still feeling it now but second set was better 
 
Military press - warmup 6 x 20kg 
three lots of 10 x 40kg 
 
Squats - warmup 6 x 40kg 
three lots of 10 x 60kg 
 
Hanging knee raise - 10, 10, 10 
 
Triceps cables - warmup 6 x 11.25 
two lots of 10 x 16.25 
 
Plan is three more gym sessions this week, and a minimum of two cardio, probably three if I can squeeze it in. 
 
Next week I'm up on the Gold Coast so depending on available facilities might just be doing a lot of cardio

The Silver Fern

Let's try again...