Now or never: Taking it to the next level

BartMan

shurgs - the rotation at the top that many seen to do is the killer for injuries. I have always been told to just go straight up and down, try and hit your ears with your shoulders!

Kirwan

[quote name='Paekakboyz' timestamp='1351021235' post='320085'] 
Noice bro, noice! 
 
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). 
 
lol crossfit, did you see the article on the news last night? it was about the nationals. Looked BRUTAL!! 
[/quote] 
 
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=':)' />

Paekakboyz

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:' />

Rancid Schnitzel

[quote name='Paekakboyz' timestamp='1351021235' post='320085'] 
Noice bro, noice! 
 
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). 
 
lol crossfit, did you see the article on the news last night? it was about the nationals. Looked BRUTAL!! 
[/quote] 
 
 
Plenty of shrugs and shoulder presses. Here is the shoulder and calves day: 
 
[b][u]Shoulders and calves [/u][/b] 
Seated shoulder press [b]3 sets of 15-25 then 1 set of 6-8[/b] 
Front alt dealt raise [b]1 set of 15 each side then 3 sets of 6-8 each side[/b] 
Side dealt raises [b]3 sets of 25-50[/b] 
Front lean chair Rear dealt raise [b]1 set of 15-25 the 3 sets of 6-8[/b] 
Seated shoulder press [b]1 set of 15-25[/b] 
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] 
Smith machine calf raises [b]1 set of 30 then 2 sets of 6-8 then 1 set of 15-25[/b] 
Seated calf raise (machine) [b]3 sets of 15-25[/b] 
Leg press calf [b]3 sets of 25-30 the 10, 10, 10 (inner, outer, normal)[/b] 
Seated shoulder presses [b]1 set of 25-50[/b] 
 
Am feeling it today. Those "inner, outer, normal" things for calves are particularly brutal. 
 
Crossfit in about an hour. I am genuinely scared, however my PT scares me more.....

Rancid Schnitzel

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. 
 
I think I've also drunk the coolaide. This is some good shit.

taniwharugby

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.

Kirwan

[quote name='Rancid Schnitzel' timestamp='1351111840' post='320366'] 
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. 
 
I think I've also drunk the coolaide. This is some good shit. 
[/quote] 
 
Two tips that helped me improve with Crossfit;

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
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 
 
Basically, the higher you can keep the intensity up the more gains you get from it. 
 
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.

Rancid Schnitzel

[quote name='Kirwan' timestamp='1351117464' post='320399'] 
Two tips that helped me improve with Crossfit;

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
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 
 
Basically, the higher you can keep the intensity up the more gains you get from it. 
 
Oh, and the most important thing is to record your results. I use [url="http://beyondthewhiteboard.com"]http://beyondthewhiteboard.com[/url] 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. 
[/quote] 
 
Thats some very sound advice. Yep, theres no point in taking a breather, It just makes it worse. I'm now over the shock phase so I think I might start enjoying these if thats possible. How many of these do you do a week btw?

Rancid Schnitzel

Thursday: Chest and biceps 
 
This was pretty epic. A really awesome workout. Problem was that gym was completely empty (I was literally the only person there) so had no one to spot me on bench press. But other than that I'm really happy with this program. 
 
Went swimming in the evening while the lad had lessons which certainly did the trick. When I move down under next year will definately do more of that. Perfect after a hard tin pushing session.

Rancid Schnitzel

Back and triceps 
 
Another great session. Could have perhaps used a little help (and a mirror) with the deadlifts but otherwise everything ok. 
 
One part includes 50 x 3 bent over rows with 30 second inbetween. That is a killer. 
 
2 weeks down. 4 to go. 
 
Cheat meal tommorrow. Yummy. Think I'll smash a pizza with nachos.

BartMan

NOOOOOOOOOOOOOOO. Not CHEAT, TREAT. 
 
Treat meal. 
 
Treat. 
 
TREAT. 
 
that is all <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/shout.gif' class='bbc_emoticon' alt=':shout:' />

Rancid Schnitzel

[quote name='BartMan' timestamp='1351476437' post='321361'] 
NOOOOOOOOOOOOOOO. Not CHEAT, TREAT. 
 
Treat meal. 
 
Treat. 
 
TREAT. 
 
that is all <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/shout.gif' class='bbc_emoticon' alt=':shout:' /> 
[/quote] 
 
Sorry my bad. 
 
I certainly made the most of my TREAT meal on Saturday. Had a lamb curry together with a packet of doritos. For dessert I had two chocchip cookies with coconut icecream. I felt ok in the guts afterwards but like lastweek I felt kind of lightheaded. Ate clean for dinner but gee I could have done with another chea.. treat (: 
 
All this effort is working though. The abs are more visible than they've ever been and there is more definition all round. I was in good shape before but you can clearly see the difference when you take it up a notch in terms of the training and more importantly the diet. Not sure if I could do it without the cheaty treat meal though.

BartMan

that is why you have the [color=#ff0000][size=5][u][i][b]TREAT[/b][/i][/u][/size][/color] meal. Also to give your body a calorie overload so it does not thing that it is entering 'famine mode', and thus try and retain fat for the lean times ahead. The calorie load also gets the metabolism up and running again. Only bad thing is when you start having the treats more than once a week, and thus they do become cheats, and then you're fucked...!!

MN5

[quote name='Rancid Schnitzel' timestamp='1351498012' post='321437'] 
Sorry my bad. 
 
I certainly made the most of my TREAT meal on Saturday. Had a lamb curry together with a packet of doritos. For dessert I had two chocchip cookies with coconut icecream. I felt ok in the guts afterwards but like lastweek I felt kind of lightheaded. Ate clean for dinner but gee I could have done with another chea.. treat (: 
 
All this effort is working though. The abs are more visible than they've ever been and there is more definition all round. I was in good shape before but you can clearly see the difference when you take it up a notch in terms of the training and more importantly the diet. Not sure if I could do it without the cheaty treat meal though. 
[/quote] 
 
Doritos should be fucken illegal. That's all I want to say on the matter

Rancid Schnitzel

[quote name='BartMan' timestamp='1351552114' post='321598'] 
that is why you have the [color=#ff0000][size=5][u][i][b]TREAT[/b][/i][/u][/size][/color] meal. Also to give your body a calorie overload so it does not thing that it is entering 'famine mode', and thus try and retain fat for the lean times ahead. The calorie load also gets the metabolism up and running again. Only bad thing is when you start having the treats more than once a week, and thus they do become cheats, and then you're fucked...!! 
[/quote] 
 
Makes sense. BTW I'm going to Berlin next month which will probably involve 3 days of beer and he he schnitzel. Is there any way to offset this or limit the damage? 
 
[quote] 
 
Doritos should be fucken illegal. That's all I want to say on the matter 
[/quote] 
 
They are the worst and the best of things. I used to eat them every single day after uni/work.

NTA

[quote name='Rancid Schnitzel' timestamp='1351585317' post='321717'] 
 
Makes sense. BTW I'm going to Berlin next month which will probably involve 3 days of beer and he he schnitzel. Is there any way to offset this or limit the damage[/quote] 
 
Ordinarily, I'd recommend willpower and portion size control. But who are we kidding? Its GERMANY FFS!!! 
 
As for Doritos - Mrs TA lets the kids have that shit which I'm not impressed about. The smell of any kind of corn chip reminds me of the farm, when rodents got into the old wheat in the corner of the silo and started to shit and die in there. Next time you're thinking about mungin' down on that crap, picture yourself eating a dried up, dead old mouse with a coating of rat shit and raw wheat dust on it.

dK

[quote name='NTA' timestamp='1351591409' post='321732'] 
Ordinarily, I'd recommend willpower and portion size control. But who are we kidding? Its GERMANY FFS!!! 
 
As for Doritos - Mrs TA lets the kids have that shit which I'm not impressed about. The smell of any kind of corn chip reminds me of the farm, when rodents got into the old wheat in the corner of the silo and started to shit and die in there.[b] Next time you're thinking about mungin' down on that crap, picture yourself eating a dried up, dead old mouse with a coating of rat shit and raw wheat dust on it.[/b] 
[/quote] 
 
I think you missed your calling in Marketing Nick <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' />

NTA

Its a cross I bear.

Rancid Schnitzel

Thank you for that image Nick. I'd be lying if it didnt have an effect. 
 
Anyway, have lost a couple of days here: 
 
Monday- Legs 
 
My PT did some kind of Mr Myagi shit on my leg last week and it obviously worked a treat. No probs with the squats, lunges or leg extensions. Still a bit of a pussy on the squats but Iâ€™m getting there. Legs successfully hammered. 
 
Today â€“ Shoulders + calves 
Normally do this day with the PT but I had to cancel the session this morning. Tried it on my ownsome and went well but not as well as with the PT who forces multiple negatives. Shrugs are a nice addition and I certainly see their benefit. 
 
Calves hammered as planned.

BartMan

[b]mmmmmmmmmmmm, dried up, dead old mouse with a coating of rat shit and raw wheat dust on it.... droool.[/b]

The Silver Fern

Now or never: Taking it to the next level