2014 - Lets bring it bitch!!
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<p>Good to have you back bro - hope things go well and you are amping for rugby next season!</p>
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Shoulders and knee rehab today. Everything was three sets of 10. <br><br>
Cable wood chops - hi/lo then lo/hi<br>
Push press<br>
Standing military press<br>
Upright row ss w/ front plate raise<br>
Db side raises<br>
Arnold press<br>
Db bent over flies<br>
Rope face pull.<br><br>
The last 4 exercises I was super setting with my knee rehab to give my knee a rest between sets. Body was pretty tired after the last 3 days but I've got a late night at work tomorrow so had to switch my day off til tomorrow. Very much looking forward to it. The day off gym, not the 12+ hours of accounting. -
Cross fit this morning. 12 days of Christmas workout. In order from 1-12 the exercises were:<br><br>
Burpie<br>
Shoulder press<br>
Kettle bell swings<br>
Push press<br>
Front squat<br>
Bridge - elbow to hands<br>
Air squats<br>
Hand release press ups<br>
Dead lifts<br>
Lateral bar jumps<br>
Goblet squats<br>
Wall walk <br><br>
Did it I'm 30 mins 50 seconds. Cut off was 30mins but I finished the wall walks. Was a tough session. It started really well and I blitzed the first few rounds but a couple of the combos later on caught me up. The push press into front squat hurt and the dead lift sapped a lot of energy out of the legs -
Full body gym session this morning just to ease back into it after a week off. Couple exercises per major body part. Pull ups, db bench, bb incline, box squats, sprinter lunges, seated row, side shoulder raises and front shoulder raises. <br><br>
The session was had, but was always going to be after a week of drinking and eating shit haha. -
Yesterday morning was a boot camp session at back beach in New Plymouth at the dunes. The session involved shuttles up the stairs, a body weight circuit on the sand and then a couple dune climbs. Was an hour all up including warm up and warm down. <br><br>
Today was a upper body session which took 40 mins. All super sets with pretty much no rest. Bench ss with wide group chins. Incline db bench ss with bent over row. Seated bench machine ss with db bench flies. Each exercise was 5 sets of 8-10 reps. It was a really good session and got a hell of a sweat up. <br><br>
I followed this up with a short interval session on the fields. 2 sets of 10x 50m going every 45secs and 1 set of 5x 100m going every minute. <br><br>
Yesterday was the biggest race meeting of the year and involved a lot of alcohol being drunk so it was good to sweat it out. Feel 100% better for doing so -
Boot camp this morning. 2 work outs: <br><br>
Kettle bell swings with tyre flips up a hill. <br><br>
Walking lunges up a hill, jog back, burpie broad jumps up the hill then crab crawl back down <br><br>
This was a higher intensity than the dune session and sucked that much more. -
Did chest on Thursday, arms and extras on Friday, another chest and back session yesterday and cardio today. Due to the time of the year I've been training with different people and seem to get them on their chest days haha. It's not going to hurt but the chest is fried.<br><br>
Today was an ok cardio session, nothing to intense but was enough to bugger me. Did three sets of 1km rowing + 1km on the treadmill. The rest was the time it took to set the equipment up. Come the second set my legs were heavy as hell and I struggled. I started the treadmill on 4.5 min kms and finished just under 5.5min kms. <br><br>
I've got a lot of cardio work to do -
<p>Rugby related question Chubbster: what is the general feeling about the new scrum laws? I note you're looking at particular mass goals for next season and wondering where the general consensus is on size as it relates to height and technique.</p>
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<p>Also what the refs are saying pre-game, because quite honestly I see a lot of the problems coming from the way the ref handles the first few engagements.</p>
