Same session yesterday as the other day, minus the rowing, plus bench press, plus mini core circuit.Quote:
Originally Posted by eavesy187
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Same session yesterday as the other day, minus the rowing, plus bench press, plus mini core circuit.Quote:
Originally Posted by eavesy187
Quick day of squats, ohp, deadlifts and pull ups. Just starting to think of setting some goals for next year. Might join you on the 50 pull ups SS, along with a few other ideas Ive got.
2 bottles of cidre in each arm 40 reps of each bottle per arm, 3 set problem is run out of cidre!!
Usual alternate workout of squat, bench, bent over row and accessories of leg raise, calf raise and back raise. Still increasing the weight with every workout and trying to decide on some goals for next year.
Today's sesh, just a quickie:
- PB for 2k on the rower - 7:14.7 (1:48.6/500m avg).
- 5x5@55kg bench
- 5x10@35 cable cross flies
- 3 rounds of core mini-circuit: 30secs alternate crunches/30secs Swiss Ball pikes/30secs stick push
- 3x10 'box jump' press ups (hands in front of box; lower; push up quick - as if to do handclap press up; lift hands to box; lower push up quick again, lifting hands and bringing in front of box again = 1 rep)
- 3x10 ITB rolling on beer bottle
- Finished with Tri-pull down: started at 35kg and worked down through the weights to exhaustion.
Still leaves another 15secs to go to break the 7min barrier for the 2k, but up from 7:32 when first started...looks like that will have to roll-over to be one of 2012's goals!
Only ever done sub 7 once, killed me!
Struggle to get on a rower now.
1K row warm up. Squats, OHP, deadlift, pull ups and dips.
SS Rob Orlando and Hybrid athletics are doing a strongman seminar at clitheroe crossfit on 24/3/12. Not sure how much or if places are still available. Thinking of going myself and thought you might be interested.
http://hybridathletics.net/?page_id=56
http://www.youtube.com/watch?v=_uc2f...layer_embedded
Eavesy, would be well up for that. Where's details?
Hursty, you lanky bugger! You should be able to knock out 6:30 for fun! ;)Quote:
Originally Posted by ukhursty
Well at $300 a place I don't think I'll be going!Quote:
Originally Posted by eavesy187
Pssh! :eek: Me neitherQuote:
Originally Posted by eavesy187
Usual alternate workout of 1k row warm up, squats, bench, bent over rows, leg raises, calf raises and back raises.
Warm up of 1k on rower, then squats, ohp and deadlifts. First stall on weight increase on ohp. Didn't manage the full five reps on the last 2 sets. Will give it another two goes at that weight before reducing and working up again. Not surprised I stalled, felt tired and weak. Daughters not well so sleep hasn't been to clever at the moment.
Yoga session....my second!!!
Lets get this thread going again.
1k warm up row. Then squats (at the weight that injured me last time i tried it, this time without a problem), bench, bent over rows and farmers walk to finish it all off.
Going to add the PLP workout to my current regime from tomorrow.
15 minutes on the cross trainer. Then pull ups, lunges and press ups. With lots of ITB roller action thrown in for good measure.
First gym sesh of the yr yesterday:
- Tabata row sesh
- 35 pull ups
- Mini core circuit (5 x Swiss ball pikes/stick push/med ball crunches/10 @ 30 secs each)
- ITB rolling
Couldn't do much upper body: wrenched my elbow getting out the sofa last week, set my tennis elbow off again :rolleyes:
Also took my boss thru a mini-circuit this morning:
5 rounds of 10 sack pick ups/10 box-jump burpees/10 core get ups.
Squats, ohp, deadlifts and farmers walk. Alongside lots of ITB roller action. Broke through my recent barrier on the ohp so I left the gym a happy man.
Machine shoulder press, cable biceps curls and close grip bench press. Plenty of stretching at the end to loosen up hips and glutes after returning to running from injury.
Yesterday's session:
Tabata row sesh at gym completely did me in:
10 reps, 5<1:35/500m; 2<1:40; 3<1:45.
Press up circuit (20 *proper* press ups; 20 spider press ups; 20 Hindu press ups; 20 other ones I don't know the name of, but the up position is on one arm, body twisted to the side other arm points to the ceiling; 10 plyometric press ups onto a step and off again; 1 1min press up (lower over 30s, hold down position for 15s, the push up over 15s)
Did some core wk with a sandbag & a Swiss-ball, calf extensions, rolled out ITB & finished with 5 sets on the chest press machine and another 1min press up (though I collapsed in the down position!).
A quick 10 lengths in the pool, and then home.
Any reason why you're using a machine to press and a cable for curls?Quote:
Originally Posted by Cliveybaby
Just getting back to the gym after a demanding job for 2 years so starting slowly:
5 min row, 10 min stretch
Seated pull 30kg, 35, 40: 10, 8, 6 reps
Bench Press as above then repeat both exercises.
Quads 35 kg, 10, 8, 6 reps
Bicep curls free wt 12.5Kg each hand 20 reps then single arm curl 5 reps
Tricep pulldown on rope 12.5Kg, 10, 8, 6 reps then repeat both exercises.
10 min stretch
1k row warm up, squats, bench, bent over rows and farmers walk. Weight still increasing every workout and all going well.
At hotel for a sales conference. Semi-decent gym. Last night did this row session courtesy of Bobby Maximus':
https://twitter.com/#!/BobbyMaximus/...633025/photo/1
Then 5x6 deadlifts @ 56kg, some arm work, a core circuit, ITB rolling & 50 length swim.
20mins on the rower this morning.
Have you posted the wrong link SS? Thats an interval session for an Airdyne bike.Quote:
Originally Posted by southernsoftie
Thinking of changing up my sessions. Not sure my knees and ITB's are enjoying heavy squats 3 times a week. Might give some of Chad Waterbury's stuff a go.
No, right link. Forgot to mention that: just swapped the Air Dyne for the rower.
1k row warm up
25 chins
decline close grip bench 47.5kg 5x5
deadlift 100kg 1x5 - 80kg 4x5
calf raises 140kg 5x5
First day of 50 Pull Ups today: Amateur, wk1 day1 - 7/8/7/5/5.
Followed by a press up circuit (same as other day), some core work and a few lengths in the pool.
Just a quick one before dinner.
Just checked out some of the above posts, where do you fit the runs in?!
That'll be the weekendQuote:
Originally Posted by TheReverand
Early mornings - either 5am from home or 7:45 round York when I get to the office. Then hills at the weekend. Generally tend to do quite intense row routines as warm up to my gym session which is excellent cross-training for running as well as being slightly less stressful on the joints.Quote:
Originally Posted by TheReverand
2k row
10mis on cross trainer
4x25 crunch's
4x25 leg raises
All I get time to do. Work gets in the way of my training.:thunbdown:
I definately agree with you that gym work / cross training that helps the body achieve an all round good level of fitness and strength, has got to be a good addition to any training plan. Ive had 2 weeks off running in a bid to clear my legs of injury, and in that time ive been doing some gym work, tonight I did 30mins on the cross trainer at level 12, maintaining rpm of 85-95 throughout, then 5km rowing maintaining 35 something or other! It seemed like hard graft to me! I was going to do some weights but was to sweaty!!Quote:
Originally Posted by southernsoftie
Just been on the mountain climber in the cardio suite for the first time today.
Absolutely mental! Proper knackers you out, works the quads massively. Will be going on that again!
Think I've said elsewhere on here, that when I was off for a couple of months last year with my ITB, all I was doing was hitting the rower - mixture of long endurance sessions with 500m intervals and shorter sprint/burpee sessions. When I started again, I was getting PBs all over the place with relative ease. Job's a good'un!Quote:
Originally Posted by TheReverand
This ^, followed by deadlifts 5x6 @ 60kg; corner-presses 5x6 @ 30kg; plank cable rows; weighted back extensions 2x10 @ 10kgQuote:
Originally Posted by southernsoftie
Eavesy, join Twitter, if only to follow @BobbyMaximus of GymJones. Regularly posts pics of his training sessions, like this one:
http://twitter.com/#!/BobbyMaximus/s...227648/photo/1
Looks interesting SS, i'll check it out.Quote:
Originally Posted by southernsoftie
Off to the open day of a new gym tomorrow. Looks cracking www.trainmanchester.co.uk. Inov8 sponsored, sounds like it has a great selection of (useful) equipment and classes. Trainers look top notch too.
I'll post my findings tomorrow night.
Well I'm throughly impressed with the set up over at train manchester. Appeared to be very much like Rob Orlando's Hybrid athletics. Equipment available included a large number of squat racks, a large rig, a number of plyo boxes, 4 floor to ceiling ropes, a bouldering wall, campus board, atlas stones, kegs, benches, full range of kettle bells, 2 concept 2 rowers and some other stuff i've forgot. Will definitely be working out there in the near future. The beast that is Samantha Briggs is one of the trainers so thats another plus point.
Sounds great, all the better if you can get there and use on a regular basis.