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Back operation tomorrow

Today some x-training

alt rope slams x 20
Med ball throw x 12
run 400m

rest 1 min

rev bb curls x 15
chins x 8
run 400m

rest 1 min

leg raises x 12
DB shoulder press x 15
run 300m

rest 1 min

decline pushups x 12
one arm sledgehammers x 10 each arm
run 400m

rest 1 min

chair pose x 30 seconds
tricep dips x 20
run 300m

rest 1 minute then repeat that whole thing. A little tired, but not ridiculous. Runs still pedestrian in my opinion, but fitness is ok
 
Darkoz said:
Where do you do the running taurus?
Click to expand...

up & down the street!

I used mapmyrun to work out where 100, 200, 300, 400 & 500m was from my front door. So i have a few runs for each distance and mix them up. The neighbours are used to seeing my plod along now & dont give a 2nd look or they wave.

At first they were like, why is this guy only running to the corner & back, not realising I was also training like a beast in the backyard gym between runs.... lol
 
Weights yesterday

Chins w/ weights vest

10kg 1x4
12kg 2x4
14kg 2x3
16kg 4x3

bench

75kg 1x5
90kg 1x5
105kg 2x4
112.5 2x3
120kg 2x2
112.5kg 2x3
105kg 2x5
90kg 1x7
75kg 1x9

Chins w/ weights vest

10kg 1x4
12kg 1x4
14kg 2x3
16kg 5x3
 
Run & swim at yarra bay this arvo. Water was cold but stayed in for a good twenty mins swimming.
Legs felt heavy on the run, but still put in & felt it.
 
weights on monday

Front Squats

42kg 1x5
48kg 2x4
54kg 2x3
59kg 5x3

Bench

75kg 1x5
90kg 1x4
105kg 2x3
120kg 5x3

Lunges
6x10 each leg

Bench
82.5kg 1x5
98kg 2x5
112.5kg 4x4

Olympic ring flyes
5x5
 
Shrek said:
How's the back faring with the front squats?
Click to expand...

Feels ok.
It's very light but just the movement, when controlled, is good for me.
I think I'm getting more out of the lunges to be honest, simply due to the weight being used and the way it's distributed between the two exercises.
 
Cross training last night
This left me sore this morning. My running is still pedestrian in my books, but getting there..

1 arm sledgies on tyre x 10 each arm
dips x 12
300m run
15 situps

1 min rest

DB curls to shoulder press x 12
underhand grip chins x 10
300m run
15 situps

1 min rest

rope chins x 7
tricep pushdowns x 12
400m run
15 situps

1 min rest

reverse EZ bar curls x 12
tricep dips x 12
400m run
15 leg raises

1 min rest

olympic ring dips x 12
medicine ball throw x 12 (threw it as high as i could, almost lost it twice over the fence)
400m run
15 leg raises

1 min rest

then went thru it all again. Took 35 mins. Happy.
 
I really like the amount of volume and variety you seem to get into your workouts mate, especially seeing you train in your backyard using your own equipment. Good stuff.
 
Mackie said:
I really like the amount of volume and variety you seem to get into your workouts mate, especially seeing you train in your backyard using your own equipment. Good stuff.
Click to expand...

yeh the neighbours are used to me running up & down the street now too. I had a gym in a shed set-up with a few mates until one of them fucked us over, so I have enough in my yard to cater for most exercises and their variations. I enjoy thinking outside the square for my sessions & that variety keeps me interested
 
Weights this arvo

Chins with weights vest

10kg 1x4
12kg 1x4
14kg 2x3
16kg 3x3
18kg 3x2

Bench

75kg 1x6
90kg 1x5
105kg 2x4
112.5kg 2x3
120kg 2x2
128kg 2x1
120kg 2x2
112.5kg 2x3
105kg 1x5
98kg 1x7
90kg 1x11
75kg 1x13

Chins w/vest

14kg 1x5
16kg 2x5
18kg 4x4
 
Heading out to do some run/swim/run training in this heat. Lets see how much weight I lose. It's 37 where I am.
Can see more swimming than running being done!
 
Am usually good for 10-15 hills and a long swim.
Mate & I were struggling to finish 8. We got 10 out, but were really stuffed.
We made a deal that who ever mentioned the heat had to do 20 burpees. It was a quiet session as there was nothing else to talk about! hahah
Had a good swim afterwards, water was beautiful. Could've stayed in all arvo. A few hot chics in bikinis too, nice to see
 
today

Front Squats

30kg 1x5
36kg 1x4
42kg 3x3
48kg 2x3
51kg 2x2
55kg 2x2

Bench

75kg 1x5
90kg 1x4
105kg 2x3
120kg 3x2
128kg 2x2
120kg 2x3

Dips
5x8

Lunges s/s calf raises
7x10 each leg
 
yesterdays session
I was given some 2xu compression socks and tried them out. meh

DB curls to press x 10
one arm sledgies x 10 each arm
400m run

1 min rest

reverse EZ bar curls x 12
tricep dips x 12
400m run

1 min rest

Olympic Ring dips x 10
Rope Chins x 8
400m run

1 min rest

Leg Raises x 10
Hanging leg raises x 12
200m run

1 min rest

Tricep pushdowns x 12
Lunges x about 15 (down my side path to front of house)
400m run

1 min rest then repeat that session once more

Felt tired last night, quads were more pumped, not sure why...
 
Front Squats

30kg 1x5
36kg 1x4
40kg 2x3
42kg 7x3

feeling good, but cant push it on the legs yet, especially w/squats

Bench
75kg 1x5
90kg 1x4
105kg 2x3
112kg 6x3

Dips

5x8

Lunges 10 each leg s/s with 15 calf raises x 5 sets
 
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