TR vs the future
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Saturday; 27 min run, felt good getting out there again, hammy didnt bother me at all (although still didnt push it) P!ssing with rain I might add, but nice out in the new area!<br />
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Sunday; 1.5 hours chainsawing, chopping and stacking firewood!<br />
angled pull ups (bar on squat rack and at approx 45 deg angle with feet on ground) x 100<br />
Deep Squats - approx 30% of max x 100 (legs sore today!!)<br />
Standing military press x 100 -
Deadlifts; sets of 20, 10, 8, 12, 20<br />
Jump squats holding a 5kg plate in each hand; 100<br />
Press ups; 100 (really struggled with these!!)<br />
Med ball slams; 60<br />
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Read in a Mens Health magazine that even if you only have 5 mins, do squats (or a variation of them) as often as possible as they work such large muscles they stimulate (had heard this before anyway) all your muscles, so I'll give it a crack. -
ha ha 3-4 posts back = sore hammy. Most recent post = jump squats!! good on ya mate!<br />
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Nice volume on those DLs mate, if your hammy was still iffy you'd know all about it. Interesting info about squats - makes sense as it's a full body exercise, legs and glutes doing the main work plus your core getting activated for stabilizing. Wall squats are excellent if you don't have any weight handy - forces you to remain upright as you squat and is great for improving form/flexibility. -
haha, yeah, the hammy feels fine, after the run on Sat I decided it was good to go, so obviously was more a minor strain than a pulled muscle (I did say I have never pulled a muscle before <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> )
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[quote name='taniwharugby' timestamp='1369865432' post='368795']<br />
haha, yeah, the hammy feels fine, after the run on Sat I decided it was good to go, so obviously was more a minor strain than a pulled muscle (I did say I have never pulled a muscle before <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> )<br />
[/quote]<br />
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whatever bro, you're married ain't ya!! <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /> ha ha -
thats why I'm working out bro, so I dont have to...
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Run on Saturday - 31 or so mins (out 15 mins and back same route)<br />
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Workout Tuesday;<br />
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Squats; sets of 20, 12, 8, 8, 10, 12<br />
Lateral side raises; 100<br />
Hammer curls; 100<br />
Standing knee raises/twists; 100<br />
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Workout Thursday;<br />
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Single leg squats (unweighted) 100<br />
Decline press ups; 100<br />
Seated Knee raise; 50<br />
Bench plank; 50 ea (legs up on bench/chair and touch each foot to the ground)<br />
In press up position but on knees, raise left leg and right arm straight out and bring back in; 100 ea<br />
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Went out on Sunday into the acres of forest around our rental and found a heap of logs and big branches that had fallen, dragged/carried them to the house and either split with axe or chainsawed into good sized, 2.5 hours of hard labour there!!! -
Saturday;<br />
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35 mins - Farmers walk with 10kg in each hand ~110m then run ~60m, sprint ~30m (incline) run ~60m, sprint ~30m (incline)<br />
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Distances all approximate and probably a little conservative. -
TUesday;<br />
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Squats, sets of 15, 12, 6, 6, 12<br />
45deg pull ups, 15,12, 12, 10, 10, 10<br />
Overhead tricep press - 100<br />
Core work -
Saturday<br />
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Warm up with sprint to end of drive and jog back...<br />
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Sq. jumps with 5kg each hand x 100<br />
Cleans x 100<br />
Straight bar curls x 100<br />
Woodchoppers/Med ball slams/plank hand to wall = 40/40/50 x 2 (no resting)<br />
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Full intentions of going running yesterday, but scary gusty wind (for up here, probably a gentle breeze for Wellingtonians) which in turn made the rain come stinging in sideways, and low visibility meant I decided not to!<br />
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So went and dragged some more logs out of the forest ready for the chainsaw for about an hour. -
Ran at about 75%+/- speed down and out the drive and ~100m up the hill and back, 2.16mins return for warm up<br />
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Squat thrusters 20/15/15/10/10/10<br />
Swiss ball DB Press 20/15/10/10/10<br />
DB rows 15/15/15/15<br />
BB rolls - 10/10/10 these are hard! Obviously require alot of control, and hold at extension point, abs sore today<br />
Standing knee raise/twists 100 -
fark, abs are sore still today!!
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bit quiet on the update front;<br />
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few workouts, and a couple of runs since last update, plus alot of twisting a post hole borer into the ground to plant trees/plants and shovelling tree peelings around a 300m sq part of our section for hours, and hours and hours....<br />
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Still active, just less active with the updates! -
only single workout last week, but went for a 7km run on Saturday, sheesh, middle section (was a run out to a point and back) of this run was TOUGH!<br />
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good workout on Tuesday, deadlifts, front squats, under-hand pull ups, skull crushers, BB roll outs (all about control and hold at extension)<br />
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Still sore yesterday but did a light fast workout of air-squats, press ups, supermans, mountain climbers and planks<br />
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Have put a few KG's back on since moving, which is disappointing, but am signing up for a half marathon in September which will motivate me...will be interesting as 12km is the furtherest I have ever run before! -
the Whangarei one, which is pretty much flat (a decent chunk over the same route I did on the 9km one earlier this year)
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8.5km run on Sunday (pretty much all uphill going out, and obviously downhill coming back)<br />
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Fully intended on doing a workout on Sunday, but after chopping firewood for a bit over an hour, I decided not to, on Monday had a pretty good walk up Mt. Manaia.<br />
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Yesterday;<br />
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Front squats 10,8,8,8,8,8<br />
Pull ups using straps 5 x 10<br />
Dips 5 x 10<br />
Side to side med ball slams super-setted with good mornings -
good cardio workout on Saturday;<br />
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Deadlifts, press ups, hammer/tyre, mountain climbers (5 sets of each) + a run/sprint of approx 40m in between each set<br />
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Sunday a 7.5km run, same route as the one last week, just didnt run the last bit of the uphill.<br />
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Last night;<br />
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Front squats 15, 8, 6, 6, 8<br />
Bench press 12, 8, 6, 4, 6<br />
Pull ups 8, 6, 6, 4, 4 (always and still suck at these)<br />
Core (various exercises) -
<p>sheesh, been almost 2 weeks since I updated; have been doing stuff, in fact have stepped up the frequency a bit in past 2 weeks as well as my weight has started to creep up...</p>
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<p>run on Saturday in the p!ssing rain, Map My Run cant seem to locate the metal road for me to map it
about 6.5km in total.</p>
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<p>Sunday, about 2-3 hours hauling logs up a steep arse hill, chainsawing, chopping and stacking...</p>
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<p>Monday; Deadlifts, upright rows, dips, core</p>
