Bit QAH, Mike?
My leg sessions are up to:
200 bodyweight squats
20x 160kg inclined leg press
100 bodyweight squats
20x 160kg inclined leg press
100 bodyweight squats
20x 160kg inclined leg press
Bit QAH, Mike?
My leg sessions are up to:
200 bodyweight squats
20x 160kg inclined leg press
100 bodyweight squats
20x 160kg inclined leg press
100 bodyweight squats
20x 160kg inclined leg press
Luke Appleyard (Wharfedale)- quick on the dissent
Was just thinking about you the other day Luke, and wondering how you were. Hope you're back running soon.Originally Posted by mr brightside
That is a decent session Mr B. Sore quads afterwards?
Well, there's no point in rushing back and half my issues are currently still mysteries. We're trying to release my back tightness by increasing the amount of movement in my shoulders. If this works it might help my hip problems. He's happy with how my legs are working, but problems will readily travel downhill and screw it all up. I can't even consider running until we have a better picture, and this will take a while.
Not really, they are used to it now.
Luke Appleyard (Wharfedale)- quick on the dissent
Unweighted one arm chest to floor knee press-ups, alternating arms:
R: 13 11 11 10 8 7 6 6 6 5.
L: 13 11 10 10 8 5 7 5 6 5.
Chair dips - 8 sets of 30.
10 sets of chin-up/pull-ups using the hoops, totalling 28.
Session duration unknown - I forgot to time it.
One armed toe press-ups, starting in the up position, using the seat of a chair, bending the elbow as much as I can without failure - 160 each side.
10 sets of chin-up/pull-ups using the hoops, totalling 30.
10 sets of 30 chair dips.
Session duration 55 minutes.
One armed toe press-ups, starting in the up position, using the seat of a chair, bending the elbow as much as I can without failure - 80 each side; 60 each side without a chair.
10 sets of chin-up/pull-ups using the hoops, totalling 31.
10 sets of 30 chair dips.
Session duration 65 minutes.
Same again. Felt easier. Going to stay at this for a few months, it's three times what i was doing while i was running injured, so that's how much more i can put into one session when i'm not destroying my articular cartilage four times a week.
Luke Appleyard (Wharfedale)- quick on the dissent
Exercise is good for cartilage, it is injury that does the harm. Strength of course makes injury less likely - keep up the good work.
Unweighted one arm chest to floor knee press-ups, alternating arms:
R: 12 10 9 9 6 5 5 5 4 4.
L: 12 10 8 6 6 5 4 4 4 3.
Chair dips - 10 sets of 30.
10 sets of chin-up/pull-ups using the hoops, totalling 31.
Session duration: 28 minutes pre-run doing the press-ups, 33 minutes post-run doing the rest.
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