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Back operation tomorrow

Mate, I think even if they removed your spine, you'd still be a machine.
I feel tired just reading your workouts HAHA!!!

Keep up the good work
 
Monday weights
Started my own modified version of MadCow (cant squat or dead, but using the same formula's for chin ups, lunges & step ups for legs)

Lunges
5x10 each leg
superset with 5 sets of 15 reps calf raises

Bench

1 x 5 65kg
1 x 5 80kg
1 x 5 95kg
1 x 5 110kg
1 x 5 125kg

Chin ups

10kg in vest x 5
12kg x 5
14kg x 5
16kg x 5
18 kg x 5
 
Last night did a very tough running session
We do these runs called horse-shoes
its in a horse shoe shape across 2 footy fields. up the length of one, then across the two and back down the far sideline. Its about 450m
6 of them, then 5 hills, but each hill was up & down 3 times. Quads and calves were biscuits.
 
I have the Maroubra Beach "fun" run this weekend. Its only 4km, but after last nights running, I'll be struggling! haha.
 
Weights today

Step ups 10 each leg superset with 12 calf raises
5 sets

Shoulder press BB
45kg x 5
50kg x 5
60kg x 5
70kg x 5
Haven't done them in years, plenty in the tank there

Chins
With weight vest

5x10kg
5x12kg
5x14kg
5x16kg

5 sets of 12 reps hanging leg raiseS
 
12 solid hill runs yesterday and 5 half hill runs.
Yarra Bay was a dogs breakfast so did a quick drive to maroubra for a swim. Saw a couple of humpback whales playing around about 100m off shore. Nice
 
Had friday off as I was running in the Maroubra FunRun on Sunday. Rested the legs.
Did the 4km in 21mins. I wasnt sprinting, but kept a decent pace. It was crowded at the start, but once we got into a groove, we sat behind a hot chic with a great arse and cruised the rest of the way. Great morning for a run..

Weights last night (after that bitch rear ended me & drove off...)

Lunges 5 x 10 each leg superset with 12 calf raises

bench

5x65kg
5x80kg
5x105kg
5x115kg
5x130kg

Chins with weights vest

5x12kg
5x14kg
5x16kg
5x18kg
5x20kg
 
Had a full on week last week. Got my trainings in but no time to log. Busier than a one armed drummer...
Last night was just a run around centennial park. 3.3km. Didn't time it, just cruised & enjoyed the view.
Weights again tonight.


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Just picked up a weighted vest Taurus. Game on!

Baptism of fire, hill sprints & pull ups tonight I reckon.

What exercises you got for me mate?

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Camo1902 said:
Just picked up a weighted vest Taurus. Game on!

Baptism of fire, hill sprints & pull ups tonight I
reckon.

What exercises you got for me mate?

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Click to expand...

If you're running in it, make sure the vest is TIGHT on you. When it bounces around, it can get annoying and hurt your back.
I love my weighted chins, push-ups and dips! I haven't done much road work or sprints in it to be honest!
Enjoy!!!


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Weights last night

Shoulder press

65x5
75x5
80x5
90x5
95x5

One leg squats x 10 each leg x 5 sets
5x20 calf raises on step

Chins with weights vest

14kg x 5
16kg x 5
18kg x 5
20kg x 5
20kg x 5


Hill sprints today. 10 full hills with 10 push-ups at the top each time. 5 half hills. Then a swim at the beach to cool off.


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Rugby88 said:
Shit just saw this mate! Hope your recovering well!
Click to expand...

All good now. Back ops were in September last year and feb this year.


In hotel gym

Dips 5x10
Leg raises (abs) 5x10

Calf raises 5x20
DB bicep curls 5x15

Shoulder triset x 5;

Side raises x 10
Front raises x 10
Rear delt raise x 10

Having a swim this arvo.



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Hotel gym workouts suck!!
It does make you think outside the square tho which can be interesting.
Lots of dips, lat pull downs and lunges are getting me thru. Sitting at 102kg


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Hotel gym still

5x10 dips
5x10 DB curls
5x10 calf raises with DBs
5x10 straight leg raise in dip station

20 min stretch


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