Now or never: Taking it to the next level
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[quote name='JK' timestamp='1350413752' post='317972']<br />
Good stuff mate.<br />
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Love celery and peanut butter - goes so well together.<br />
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Watch the sugar content in those energy drinks though, some can be pretty horrific!<br />
[/quote]<br />
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Cheers. Yeah it aint bad.<br />
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Energy drinks only really before and during workout. They certainly arent recommended for those who dont train. They're also apparently murder on the teeth. -
Legs sore as hell this morning but I managed to hobble to the gym.<br />
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Shoulders and calves today. Absolutely ripped apart. Calves on fire now and I bet the shoulders will follow tommorrow.<br />
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No let up however. Crossfit on Wednesday....<br />
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Not sure how that will be possible considering I can barely walk at the moment.<br />
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I hate it but I love it
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Legs and lower årse on fire today. Even a slight tap from my angry 4 year old was agony. Am walking like Edward Norten in American History X when he was done over by the nazis in the showers.<br />
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Cross fit and abs today.<br />
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Crossfit was<br />
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50 kettlebell swings<br />
15 body raises (lying down on back with rope thingy)<br />
10 pushups<br />
100 stepups (50 for each leg)<br />
25 reps on skiing machine (simulates the arm motion used by xcountry skiers)<br />
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X 3<br />
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This was farking agony. The step-ups in particular are hell on earth.<br />
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The little shedevil didn’t let up though and my abs are now destroyed as well.<br />
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A damn good workout all round but I don’t think its possible to do crossfit alone. Far too tempting to pull the pin. I often look forward to lifting weights or having a jog but I will never look forward to that. -
Chest and biceps today.<br />
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This was a phenomenal workout. Guns and boobs well hammered.<br />
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Really wish I'd got myself a PT years back. In fact I'm absolutely kicking myself. There are so many little things that I didnt know which have been so much help.<br />
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Ah well. Better late than never.... -
Bit of catch up here.<br />
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Friday: Back + triceps <br />
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Really good workout. I havent done deadlifts for years and it was great to get proper schooling on the right technique etc. Really stupid of me for avoiding this. Triceps included skullcrushers which I have also purposely avoided but have to acknowledge the effectiveness of. Bit risky without a spotter though. <br />
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All in all a great first week and finished much stronger than I started. Learnt heaps and apart from the crossfit can't wait for next week. -
Saturday: Cheat meal.<br />
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Lunch was a bit delayed so was farking starving when I set to it. Came home and smashed some beef nachos and coconut ice cream. Unfortunately was following the AB game at the same time and the food turned to ashes in my mouth as the game came to an end. Felt a bit weird afterwards. Not sure if that was the junk food or the week catching up with me. <br />
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Was back to diet on Sunday which included tuna steaks for dinner. Damn those things are nice.<br />
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Back to it on Monday. Bring it!!!! -
[quote name='Rancid Schnitzel' timestamp='1350844184' post='319455']<br />
Bit of catch up here.<br />
<br />
Friday: Back + triceps<br />
<br />
Really good workout. I havent done deadlifts for years and it was great to get proper schooling on the right technique etc. Really stupid of me for avoiding this. Triceps included skullcrushers which I have also purposely avoided but have to acknowledge the effectiveness of. Bit risky without a spotter though.<br />
<br />
All in all a great first week and finished much stronger than I started. Learnt heaps and apart from the crossfit can't wait for next week.<br />
[/quote]<br />
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Deadlifts truly are the king of exercises....well either them or Burpees depending on my mood. -
[quote name='MN5' timestamp='1350856288' post='319496']<br />
Deadlifts truly are the king of exercises....well either them or Burpees depending on my mood.<br />
[/quote]<br />
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Burpees are evil eeeeevvvviiilll I tells you.Deadlifts are great though. -
Back to legs today and have hit an unfortunate snag. Seems like my hammy hasnt healed properly since last week and I was seriously hindered today. Being the fool I am I have no doubt made it worse. We'll see how I pull up tommorrow.<br />
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Its a shame because I was really fired up for the squats and lunges today. I can see now why people love to train legs. Good to also see that my form etc is fine without my Personal Torturer.<br />
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Despite the restraints the legs still feel like jelly so they at least got a decent workout. -
Shoulders and calves.<br />
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Back to PT today because I want to concentrate on the shoulders. Tough but awesome as usual.<br />
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Havent been too keen on shrugs in the past due to rotator cuff issues (seeing a pattern here, I have been a pussy), but smashed them today.<br />
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Thigh still sore so was careful with calves but they still copped a fair hammering.<br />
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My arch nemisis crossfit tommorrow.... -
Noice bro, noice!<br />
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What did you PT have you doing for shoulders. Aside from shrugs I'm a fan of standing/seated barbell press and arnie dumbbell presses (seated, arms rotate as you push up).<br />
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lol crossfit, did you see the article on the news last night? it was about the nationals. Looked BRUTAL!! -
[quote name='Rancid Schnitzel' timestamp='1350903363' post='319688']<br />
Burpees are evil eeeeevvvviiilll I tells you.Deadlifts are great though.<br />
[/quote]<br />
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Yeah dude, I don't start work again til November and home alone with my youngest son, Burpees are on the menu, NO excuses for not doing em much as I am trying to find some <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' /> -
[quote name='Paekakboyz' timestamp='1351021235' post='320085']<br />
Noice bro, noice!<br />
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What did you PT have you doing for shoulders. Aside from shrugs I'm a fan of standing/seated barbell press and arnie dumbbell presses (seated, arms rotate as you push up).<br />
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lol crossfit, did you see the article on the news last night? it was about the nationals. Looked BRUTAL!!<br />
[/quote]<br />
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That wasn't the nationals, they are coming up in Auckland, that was a regional comp. I have plenty of company sipping on the kool aid <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
Whoa that was just regionals!!? fark there must be more of you than I thought!! <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' />
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[quote name='Paekakboyz' timestamp='1351021235' post='320085']<br />
Noice bro, noice!<br />
<br />
What did you PT have you doing for shoulders. Aside from shrugs I'm a fan of standing/seated barbell press and arnie dumbbell presses (seated, arms rotate as you push up).<br />
<br />
lol crossfit, did you see the article on the news last night? it was about the nationals. Looked BRUTAL!!<br />
[/quote]<br />
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Plenty of shrugs and shoulder presses. Here is the shoulder and calves day:<br />
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[b][u]Shoulders and calves [/u][/b]<br />
Seated shoulder press [b]3 sets of 15-25 then 1 set of 6-8[/b]<br />
Front alt dealt raise [b]1 set of 15 each side then 3 sets of 6-8 each side[/b]<br />
Side dealt raises [b]3 sets of 25-50[/b]<br />
Front lean chair Rear dealt raise [b]1 set of 15-25 the 3 sets of 6-8[/b]<br />
Seated shoulder press [b]1 set of 15-25[/b]<br />
Shoulder shrug on Smith machine [b]1 set of 15-25 then 2 sets of 6-8 then 1 set of just bar for 50[/b]<br />
Smith machine calf raises [b]1 set of 30 then 2 sets of 6-8 then 1 set of 15-25[/b]<br />
Seated calf raise (machine) [b]3 sets of 15-25[/b]<br />
Leg press calf [b]3 sets of 25-30 the 10, 10, 10 (inner, outer, normal)[/b]<br />
Seated shoulder presses [b]1 set of 25-50[/b]<br />
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Am feeling it today. Those "inner, outer, normal" things for calves are particularly brutal.<br />
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Crossfit in about an hour. I am genuinely scared, however my PT scares me more..... -
Crossfit today. Not nearly as bad as last time. Had to cut out some leg stuff which obviously made it a bit easier but still tough.<br />
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I think I've also drunk the coolaide. This is some good shit. -
I'm always watching Crossfit clips that pop up on FB for ideas, I try to do 1 Crossfit workout a week, at least 1 run and then 2 weight workouts.
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[quote name='Rancid Schnitzel' timestamp='1351111840' post='320366']<br />
Crossfit today. Not nearly as bad as last time. Had to cut out some leg stuff which obviously made it a bit easier but still tough.<br />
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I think I've also drunk the coolaide. This is some good shit.<br />
[/quote]<br />
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Two tips that helped me improve with Crossfit;<br />
<br />- Don't bother to try and get your breath back during the WOD, you won't and can recover at the end. Just take three good breaths and get stuck in again<br />
- Don't stop moving. Even if you fall off the bar, get set and go again, don't walk away from the weights or the bar, etc<br />
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Basically, the higher you can keep the intensity up the more gains you get from it.<br />
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Oh, and the most important thing is to record your results. I use http://beyondthewhiteboard.com but a notebook is just as good. When your motivation is dipping, it's great to see your improvement in what you lift, how fast you can run, and the work you can get done.
