The Silver Fern

[quote name='MN5' timestamp='1365484380' post='358238']<br />
WHat's the current weight RB ?<br />
[/quote]<br />
I'm still under the tonne.

Fark me I'm sore from doing Kettlebells yesterday. Not only could I not complete some of the two minute rounds but I'm struggling to walk today! It's a good sore though, not a chronic old age sore.

Tuesday 9th<br />
<br />
Warm Up: Walk 1000m<br />
Run: 5220m 30 minutes Incline L4-6<br />
Warm Down: Walk 1000m 6kph Incline L6

Monday 8th. (40 minutes)<br />
<br />
•Run 1.5km <br />
•Papatoetoe Firemans KB Workout (30 mins)<br />
•Cool Down & Stretch<br />

8 April to 8 May:<br />
<br />
Six sessions per week: 40 mins duration<br />
<br />
Sample Overview:<br />
<br />
•Running Session (Indoor/Outdoor)<br />
•Kettlebell Circuit (inc TRX & BW)<br />
•Mountain Trail Intervals<br />
•Backyard Mini Strongman Circuit (TRX & BW)<br />
•Running Session (Indoor/Outdoor)<br />
•Gym: Weights<br />
<br />
Sunday: TM 5.5km

Crunches seem to give my lower back gip. Planks are good but do get monotonous. I like rotational stuff like cable chops and BB torques. Turkish Gets Ups are an awesome exercise. Deads, overhead squats and cleans are all great for building a strong core.

[quote name='JK' timestamp='1364289195' post='354994']<br />
All lovely exercises Red Beard. Gotta be good for ya!<br />
[/quote]<br />
You just can't beat the basics!

Tuesday: TIN (715-8pm)<br />
<br />
Hang Cleans, Squat, Good Mornings, Pull Ups, Bench, BB Rows, Stand BB Press

Monday 9am (40 minutes):<br />
<br />
Mountain hike/run: <br />
<br />
24 minute hike to Butlers Incline: (as fast as possible).<br />
<br />
20 minute trail run to Bucks Reef and on to car park.

Mountain trail: (Wairongomai Loop): 46 minutes

SPOILER: Avert gaze now high rep Police:<br />
<br />
Hang BB Cleans<br />
BB Row<br />
DB SMP<br />
Hang Clean & Presses<br />
Plank<br />
TM Intervals 20 minutes

[quote name='BartMan' timestamp='1363677279' post='353029']<br />
Oi you stubborn old fart, I still reckon you should change up and do some higher rep stuff. Still as heavy as you can go, but up it to 10-12 reps.<br />
<br />
that is all!!<br />
[/quote]<br />
5s are still 100 times better than me staying home and eating takeaways on the couch every night!

Treadmill: 6km 36 minutes (Incline 2-6%, 8-12.5kph)

Monday<br />
<br />
720-8pm<br />
<br />
Front Squat 5/5/5/5/5/3/2<br />
Pull Ups 7X5<br />
Bench 5/5/5/3/2

Sunday 5pm<br />
<br />
Treadmill Run 45 minutes: 7000m (8-12kph Incline L4-8).

Saturday:<br />
<br />
Hang Cleans 4/3<br />
Pull Ups behind Head 4/3<br />
BB Rom 4/5<br />
Overhead Squat 4/5<br />
Bench Press 5/5-3<br />
<br />

[quote name='MN5' timestamp='1362625755' post='349969']<br />
Amen brother, I've dropped down to damn near 95 recently.<br />
[/quote]<br />
Sick bastard. You require sponsoring like Bart. One dollar a day. And change your name to Jerrateech while you're at it!

Thursday:<br />
<br />
Rippa Rugby 20 minutes.<br />
<br />
Treadmill 5000m

Wednesday:<br />
<br />
Row 1000<br />
Hang Cleans<br />
BB Row<br />
Standing Overhead Press<br />
Plank<br />
Swiss Ball Wipers<br />
Cardio Hitt 20 minutes: Treadmill Intervals

You poor bugger! Rotator Cuff tears suck the big one. I had shoulder surgery in 95, got to the stage where I couldn't even lob a tennis ball to the dog without 30 seconds of intense pain. Rolling over on said shoulder in bed wasnt much fun either.Had been playing rugby on cortisone jabs prior to that point.<br />
<br />
Have had several tears and twinges in both shoulders over the years caused by either gym or rugby. <br />
<br />
Course of Treatment: daily Physio, rehab with rubber bands and cutting back on most pushing movements until the shoulder gradually improves.<br />
<br />
These days my shoulders are pretty good. Touch wood. Although my old props neck is stuffed which sometimes brings on secondary pain down my left side. I do lots of upper back work to stabilise and seldom lift overhead more than once a week. That's seems to do the trick. I Warm up thoroughly and limit the amount of high rep/ high frequency exercises.