SPRING TRAINING
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[B]Tin[/B]<br />
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530-605pm<br />
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Complex BB Warmup 30 reps (Olympic Bar)<br />
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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 />
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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 />
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[B]Type[/B] Run (if you can call it that) More like jog/waddle. <br />
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[B]Duration.[/B] 45 minutes. <br />
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[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 />
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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 />
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1115-12pm 45 mins<br />
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[B]PUSH[/B]/PULL Spilt Day.<br />
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[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 />
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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.
