The Silver Fern

<blockquote class="ipsBlockquote" data-author="NZ Rugby Quizzes" data-cid="602106" data-time="1470032469"><p>
In the meantime Wanganui knock over a Taranaki Development XV convincingly.<br><br>
Could they be half a chance?</p></blockquote>
<br>
Don't read to much into that. It was a second string development side with the majority of our team playing preseason for the As. <br><br>
All reports were that wanganui played well. A big physical team with a lot pf size in their back line.

How bad were the chiefs injuries last night? Graham etc?

<p>Not bad for 122 kg haha. Bart laid out a new challenge last night on facebook for the 5km of 17.20. Challenge accepted.</p>

<p>18 mins 14.5 seconds</p>

18mins 23 secs

Knocked out the 5km last night in 18 mins 38 secs. Small improvement from my time 6 weeks ago of 19 mins 8 secs. Want sub 18 1/2 now

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

Did legs yesterday afternoon. 50 mins and only did dead lifts, box squats and smith machine sprinter lunges. Managed to build up to 135kg x 10 for dead lifts and 175kg x 5 for box squad.

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.

Les mills body combat tonight. Good sweat up

Chest session today:<br><br>
BB bench press<br>
BB incline bench<br>
Cable cross overs (both high-low and vice versa)<br>
Db overhead chest extension <br>
Machine flies

Knee rehab and body balance session at the gym. I had been warned that it was pretty tough and they were right. I am very, very inflexible

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

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.

<a data-ipb='nomediaparse' href='

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Footage of the first Santa flat crawl from right here in New Plymouth

With all of the festive activities there has been a lot of drinking already. To blow some of the shit out if the system I did 10km on the rower in 41 mins 10 secs. Had targeted sub 40 but missed it by about 300m.

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

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.

Rpm tonight followed by 20mins of stretching. Back was super tight after the rower yesterday. It spasmed and cramped up all day. Not the best day to have an office job

Ok I decided that I should start posting again. With a new job in August, and loosing my laptop the month before the first thing to go was updating my thread. During that time I played naki development and managed after a slow start to get a few games as starting tight head. Unfortunately in the last game of the year I did a grade 2 tear of my mcl in my bad knee which slowed the start of my planned summer training and re/prehab. After the last 2-3 weeks I've got back into running, rpm classes and for the first time before my op full lower body gym sessions. Still have to thrash the rehab, and be careful with my work load but I'm probably in the best condition head to toe at this time of the year since 2007. For the first time since then I have a base to work off as I kept my gym up during the season. And even with the injury can quite easily knock out sets of 10 box squats at at 150kgs so a good starting point. <br><br>
Goal for this summer is to build upto 125-127 kg of good weight while thrashing the cardio. I've got three weeks off over Xmas so while there will be piss drunk there's plenty of free time to go hard with the training. I want to continue my shift across to being a specialist tight head who can cover loose head and to do that competitively I need some extra strength and work on my cardio which wasn't to the level it needed to be this season due to the knee. <br><br>
I plan on just having brief overviews of my trainings to keep track on the workouts. Won't necessarily post the weight used but if I hit a mile stone I'll put it up. <br><br>
Yesterday I did gym. Chest, back and triceps. Ran to my mates place for warm up and then went from there. Was 3-4km. Once at the gym incline bench ss w/ db bent over row. Flat bb bench ss w/ upright row. Lat pull down ss w/ decline press ups. Close grip bench ss w/ standing ez bar tricep extensions. Tricep rope extensions ss w/ rope pull overs. Body weight bench dips and medicine ball throw sit-ups to finish. About 50 mins and was toast. <br><br>
Today was cardio. Rowing machine first up. 500m warm up followed by 30 mins of 30 sec on 30 sec off. Got up to 5265metres all up. Next went to the room they use for classes. Did 10 sets of 10m Spider-Man crawls and 20 butterfly sit ups. Took about an hour 10.