SPRING TRAINING
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3/1/10<br />
<br />
[B]'The Mark Lundy Three Hundy'. It was moider![/B]<br />
<br />
Time: 320am<br />
Location: RB Backyard<br />
<br />
Content: 300 Reps<br />
<br />
50 Strainer Post Squats<br />
50 V ups<br />
50 Keg Rows<br />
50 Box Jumps<br />
50 Press Up/Burpee/Chins<br />
25 Tyre Bicep Curls<br />
25 Bench Dips <br />
<br />
End: 250pm<br />
<br />
Duration 30 minutes:<br />
<br />
Fatigue factor: Sweating like a rapsit, feel sick.<br />
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Plus @ 310pm 10 x 20m hill sprints. -
4/1/10<br />
<br />
Cardio/Strongman Combo.<br />
<br />
Run/Walk Intervals for 30 minutes with RB jnr.<br />
<br />
Then: "Ben Nevis"<br />
<br />
3 Minute Strongman Circuit: 5x Chins, 5 X Keg Clean & Press, Tractor Tyre Farmers Walk 40m, 5 X Strainer Squat Jumps, 5 X Big Tyre Flips.<br />
<br />
Rest 3 mins. Repeat 5 times. 1:1 Work/Rest Ratio<br />
<br />
Total Training Time 60 minutes.<br />
<br />
<br />
Geez what a day, we went to the big smoke and even chose sushi and subway as my cuisine choices! -
5/1/10<br />
<br />
[B]Gym[/B]<br />
<br />
6-7pm<br />
<br />
5 mins Cardio Warm Up.<br />
<br />
Tin: Front Squat 4x6, Bench 4x6, Seated Row 4x6.<br />
<br />
Cardio: 15 mins. 3 X Blocks: Row 1 km /Bike 2.5km/ Treadmill Intervals.<br />
<br />
60 mins. -
6/1/10<br />
<br />
[B]Road Run: 5k 35 mins[/B]<br />
<br />
Stoked! Just ran 5k without stopping in 35 mins! I actually felt like I had more left in the tank. Drove straight up to the gym to jump on the rower but forgot it shuts earlythroughout January.<br />
<br />
While that isnt an impressive time by any standards it is for me at 5'7 and 108 kegs with three knee reconstructions. The last time I was able to run on the road continuously for that distance was when I propped for the championship winning West side of 2001. Maybe just maybe I havent left my run at NPC glory too late after all! I do want to have a crack at Round the Bays (8.4km) on March 14. My goal is to complete it in under 60 mins. If I can complete RTB there is no reason why I cant play club rugby again until some other part of my body falls to bits. -
[B]9/1/10[/B]<br />
<br />
[B]1050-1130 Warm Up:[/B] Lawns 40 minutes<br />
<br />
[B]1135-12PM Gym:[/B] Deep Squat 5x5, Bench 5x5, Chins 5x5, Hang Crunch 2x15<br />
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[B]1210-130pm Backyard:[/B] Continue Lawn mowing while breaking to complete 5x5 Keg Clean and Presses & 5x5 Large Tyre Flips.<br />
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11/1/10: Tin 40 mins Box Squat 5/5/4/3/3/2/1, Bench 5/5/3/3/3, Chins 5x5<br />
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12/1/10: Run 35 mins -
[B]Tin[/B]<br />
<br />
530-605pm<br />
<br />
Complex BB Warmup 30 reps (Olympic Bar)<br />
<br />
Superset One: Deadlifts 3/10 & Bench 3/10<br />
Two: Single Leg Box Squats 3/5 & Chins 3/5<br />
Three: Push Press 3/10 & Hammer Curls 3/10<br />
Four: Back Extensions 3/10 & Reverse Crunches 3/10<br />
<br />
Good Blow out 35 minutes/24 sets. Single leg bodyweight squats are killers for me. Need to get reps for them and chins up to 10 ASAP. -
Thursday 21/1/10<br />
<br />
[B]Type[/B] Run (if you can call it that) More like jog/waddle. <br />
<br />
[B]Duration.[/B] 45 minutes. <br />
<br />
[B]Terrain.[/B] Tarseal, Gravel and Dirt Track. Mostly flat. <br />
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[B]Comments:[/B] Painfully slow (and I mean painfully, my lower back was as tight as a drum from deadlifts last night). On a positive note at least I didnt stop moving at my pathetic jogging pace! I seem to pick up the pace after 20-25 minutes, it takes me that long to loosen up. <br />
<br />
Surprised to find I was 113kgs on a friends scales today. A little sceptical of their accuracy (hopefully). Im supposed to be downsizing from all this running not blowing out. I was sure I was closer to 106-108! -
[quote name='BartMan']get some decent scales me old china, and then use those, and only those when you weigh in![/QUOTE]<br />
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According to Wii FIT as of two seconds ago I weigh 107.2 kegs. Think I will stick to them. My friends wife will be delighted. Her scales must be reading 6 kgs heavier. -
29/1<br />
<br />
1115-12pm 45 mins<br />
<br />
[B]PUSH[/B]/PULL Spilt Day.<br />
<br />
[B]TIN:[/B] BB 30 rep warmup, Cleans, Overhead Squats, Overhead Walking Lunges, Push Press, Bench, Windshield Wipers Plank. <br />
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Got this awesome new book from the States on power training. Excellent technical advice on a variety compund power exercises, programme planning and session structuring. Heaps of single leg/arm stuff as well. These overhead squats and lunges are killers. Dont need ro use much weight at all and works the core hard.<br />
<br />
29/1<br />
<br />
7pm: Run: 35 minutes -
great feeling aye Red Beard!! nice to be able to call on the body to work a bit harder and then expect it to deliver! good stuff bo
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[quote name='Paekakboyz']great feeling aye Red Beard!! nice to be able to call on the body to work a bit harder and then expect it to deliver! good stuff bo[/QUOTE]<br />
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Cheers mate. It has taken a while but Im slowly improving. Can knock out a 5km run now without fail 3 times a week which is progress for me considering I weighed 122kgs after finishing footy a few years ago. At 5'7 that doesnt quite place you in the healthy weight range! Now the challenge is to start knocking a few minutes off that time. I can still remember going to the gym the year after I finished rugby and getting puffed trying to fasten my shoes into the rower! Classic case of too much weights/Guinness/black pudding rolls and no speed work. -
that is pretty much the same approach I took. Get the distance under ya belt and then work on improving your time. After a few months of running you'll be looking back and seeing how much fitter you've got.
