roundballnz: (Default)
TT2K6-B

Warmup:
Bodyweight warm up: squats, lunges, duck unders,Plank, waiters bow, pushups, leg swings, x-body mountain climbers, stick ups

A1 -2-leg SB-leg curl - 15, 15
A2 -SB roll-out - 10,10

Workout A
A1 1-leg SB-leg curl - 12/12, 12/12, 12/12
A2 -SB roll-out - 19, 15, 15

B1 BB-RDL 70kg-8, 80kg-8, 80kg-8,
B2 DB push-Press 20kg-8/8, 20kg-8/8, 20kg-8/8

C1 BB squat (12) 80kg-12, 80kg-12, 80kg-12
C2 SB jacknife (15) 15, 15,12
C3 side-plank (45 sec hold) 45/45, 40/40, 30/30


Note to self:
# Nice solid/sweaty workout
# Not too bad considering the week off, not fully right but enough to work out
# instead of 2nd bus , walked home, enough shady spots not to get too hot


roundballnz: (Default)
TT2K6-B

Warmup:
Bodyweight warm up: squats, lunges, duck unders,Plank, waiters bow, pushups, leg swings, x-body mountain climbers, stick ups

A1 -2-leg SB-leg curl - 15, 15
A2 -SB roll-out - 10,10

Workout A
A1 1-leg SB-leg curl - 12/12, 12/12, 12/12
A2 -SB roll-out - 20, 15, 15

B1 BB-RDL 70kg-8, 80kg-8, 80kg-8,
B2 DB push-Press 20kg-8/8, 22kg-5/5, 20kg-8/8

C1 BB squat (12) 80kg-12, 90kg-12, 90kg-12
C2 SB jacknife (15) 15, 15,15
C3 side-plank (45 sec hold) 45/45, 45/45, 45/45


Note to self:
# Nice solid/sweaty workout
# Nice to see gym office is closed till 10th jan, shd be enough to put of any resolutionaries


roundballnz: (Default)
TT2K6-A

Warmup:
Bodyweight warm up: squats, lunges, duck unders,Plank, waiters bow, pushups, leg swings, x-body mountain climbers, stick ups

A1 -DB incline press - 22kg - 8, 8
A2 -DB Row - 30kg - 6/6, 6/6

Workout A
A1 -DB incline press - 26kg - , 8
A2 -DB Row - 30kg - 6/6, 6/6 6/6

B1 chin-up (knee ups) 6,6,6
B2 DB flat Press 28kg/8, 28kg/7, 28kg/6

C1 close grip pushups (25) - 25, 20, 22
C2 -DB rear delt raise 12kg - 12, 10,10 ,


Note to self:
# All things considered nice solid workout to end the year on
# didn't take the easy route out & bail
# going to be a very hot NYE down hear, so lots of beer will be drunk & some very sore heads tomorrow - thankfully I'm on the coke!! :)
roundballnz: (Default)
Weather been a tad random today Gale winds & torrential rain - so naturally passed on the 2 buses to the gym .....

Bodyweight circuits:

Circuit #1
Y-squat -15 reps
Diagaonal lunge - 15 reps per side
Spiderman climb - 15 reps per side
Waters bow - 15 reps
Stick ups - 15 reps

Circuit #2
V squat - 15 reps
Decline pushup - 15 reps
Reverse lunge - 15 reps per side
X-Body mountain climber 15 reps per side
1-leg RDL - 10 reps per side
pushup - 15 reps

Circuit #3
1-leg squats ( on bench) - 8 reps per side
T-pushup - 15 reps per side
Bulgarian split squat - 12 reps per side
1-leg hip extension - 15 reps per side
close-grip pushups - 30 reps



Not bad for Random - weather shd clear by tomorrow so back in gym

roundballnz: (Default)
TT2K5-A
Boxing day & ashes cricket test - but still got by butt out the door today & in the gym!

Warmup:
Bodyweight warm up: squats, lunges, duck unders,Plank, waiters bow, pushups, leg swings, x-body mountain climbers, stick ups

A1 -BB Squat 60kg/8, 60kg/8
A2 -DB standing-1 arm press - 18kg -8/8, 18kg -8/8

Workout A
A1 BB Squat 80kg/8, 90kg/8, 90kg/8, 90kg/8,
A2 DB standing-1 arm press - 20kg -8/8, 20kg -8/8, 20kg -8/8

B1 - BB RDL 70kg/8, 80kg/8, 80kg/8
B Spiderman pushups (5 per side), 8/8, 9/9, 8/8

C1 --DB step-ups 20kg 8/8, 20kg 8/8, 20kg 8/8
C2 -DB Deltoid raise 14kg 8, 14/kg 8, 14kg 8,

Note to self:
#Nice especially as it was dam hot this afternoon - went thru 2 water bottles in the gym
#All things considered nice solid workout
# Nutrition wasn't too overt the top on Xmas day, but am feeling a lot better physically today than I was a couple months back - all good
roundballnz: (Default)
2K7- workout A
Bodyweight warm-up: x2
A: 1-Arm ( broomstick) overhead squat - 10, 10,10
B: Stick-ups -8 Reps 10, 10,10
C: Close-grip push-ups -8 Reps10, 10,10

Warm-up x2
1A - BB Squats : 60kg-8, 60kg-8
1B - DB Incline press : 22.5kg-8, 22.5kg-8

Workout:
1A BB Squats -: 100kg-8, 100kg-8, 100kg-8
# note concentrating on getting parallel everytime
1B DB Incline press - 27.5kg-8, 25kg-8, 25kg-8

2A DB Row - 30kg-8/8, 32.5kg-8/8, 32.5kg-8/8
2B 1-leg bench squat - 8 Reps for all sets 8/8, 8/8 8/8

3A DB swing - 15 Reps 20kg-20, 20kg-20, 20kg-20
3B Squat-thrusts with pushup - 10 reps x3

Dropped the Ipod as well - enjoyed it this way -

Wasn't going to push it too hard today since its the 1st day in the gym for a week & haven't really been the gym properly for 2 weeks .... That said thought was a good solid workout -
roundballnz: (Default)
2K7- workout A
Bodyweight warm-up: x2
A: 1-Arm ( broomstick) overhead squat - 10, 10,10
B: Stick-ups -8 Reps 10, 10,10
C: Close-grip push-ups -8 Reps10, 10,10

Warm-up x2
1A - BB Squats : 60kg-8, 60kg-8
1B - DB Incline press : 22.5kg-8, 22.5kg-8

Workout:
1A BB Squats -: 100kg-8, 100kg-8, 100kg-8
# note concentrating on getting parallel everytime
1B DB Incline press - 25kg-8, 25kg-8, 25kg-10

2A DB Row - 32.5kg-8/8, 32.5kg-8/8, 32.5kg-8/8
2B 1-leg bench squat - 8 Reps for all sets 8/8, 8/8 8/8

3A DB swing - 15 Reps 20kg-15, 20kg-15, 20kg-15
3B Squat-thrusts with pushup - 10 reps x3

Wasn't going to push it too hard today since its the 1st day in the gym since last Sunday .... That said thought was a good solid workout - even got full reps on DB rows at that challenging weight.

Decided to do the intervals on separate days for awhile, think I need that to keep me active over winter months - lets see ....

Nutrition:
Not great over the last few weeks, but as usual seems I have been overly harsh on myself weight today was 82kg so not really that bad!!

Need to change food for lunches as the weather change, call me what you want but can't seem to eat salads once the weather changes ... so plan was to have soups + fruit/yoghurt ( kept the protein up) as really need a change from chicken ... BUT then I have a WTF! moment in the supermarket every packet/canned soup had onions in them !! bugger. so guess will have to be beans on toast or something similar ?? hmmm
roundballnz: (Default)
As stated earlier - spent this morning cycling inc hill sprints & Hockey - so the legs were going to be a little worn out - have gone a little easy on them :D


2K7 - workout B 005.00pm ish
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm -7kg-8/8, 7kg-8/8,
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - pullups ( assisted) -8 reps -: 32kg-5, 32kg-5,
1B - DB Bulgarian split-squat - 8 reps: front loaded  10kg plate  8/8, 8/8

Workout:
1A pullups ( assisted) - Max reps: 6, 4,4
1B DB Bulgarian split-squat - 8 reps sets 1-2, 12 reps set 3: front-loaded 15kg plate 8/8, 8/8, 12/12

2A DB chest press - 8 reps sets 1-2, 12 reps set 3 BB-bench ( bar =15kg) 45kg-8, 55kg-8 55kg-8
2B DB/BB Step ups - 8 Reps all sets :  subbed  BB forward elevate lunge 20kg-8/8, 30kg-8/8, 40kg-8/8,

3A Aligator 8 reps per side : 10kg plate - Reps: 12, 16, 16
3B DB siff squat 12 Reps : 20kg -8, 20kg -8, 20kg -8

Thoughts:
Will now stick  with BB Bench rather than DB press for next few weeks .. enjoying the difference from DB's....

All up a nice active day  :D

roundballnz: (calf muscle)
Yeah I know I have said i am not playing Hockey this season .... but got tempted :)

Opening day festival for my old team was just 10 mins down the road - same pitch we train at - so couldn't help myself. Went out for a ride on the bike & dropped in to watch the game & wouldn't you know it they only had 1 sub (you really do need 3) & then none for the last game. it was not so subtly hinted at that I shd play a game or 2.

This would mean riding up the hill I had a mental barrier over on my bike as well - Well did that great guns not only rode but sprinted up the hill in reasonably heavy traffic as well .. YAY!!

Played the game & had fun - team are definitely seeing the results from actual having real training/coaching this year - perhaps I shd have stayed on ? - but then my ankle & achilles are a tad sore & prob in need of ice so maybe not - will have to drop off the shirt I used @ training this week anyway.

Still want to get a workout this afternoon/evening as weather is going to be pear-shaped rest of the week apparently ( read this as storms).

oh yeah anyone else here on Twitter ??
roundballnz: (Default)
2K7- workout A
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm : 7kg-8/8, 7kg-8/8
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - BB Squats -8 reps 60kg-8, 60kg-8
1B - DB Incline press - 8 reps 22.5kg-8, 22.5kg-8

Workout:
1A BB Squats -: 100kg-8, 100kg-8, 100kg-12
# note concentrating on getting parallel everytime
1B DB Incline press - 27.5kg-8, 25kg-8, 25kg-12

2A DB Row - 32.5kg-6/6, 32.5kg-6/6, 32.5kg-8/8
2B 1-leg bench squat - 8 Reps for all sets 8/8, 8/8 8/8

3A DB swing - 15 Reps 20kg-15, 20kg-15, 20kg-15
3B Squat-thrusts with pushup - 10 reps x3

Tuesday

Apr. 14th, 2009 05:09 pm
roundballnz: (Default)
2K7 - workout B 08:30am ish ( Off work this week)
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm -7kg-8/8, 7kg-8/8,
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - pullups ( assisted) -8 reps -: 32kg-5, 32kg-5,
1B - DB Bulgarian split-squat - 8 reps: bodyweight only 8/8, 8/8

Workout:
1A pullups ( assisted) - Max reps: 6, 5,5
1B DB Bulgarian split-squat - 8 reps sets 1-2, 12 reps set 3: front-loaded 15kg plate 8/8, 8/8, 12/12

2A DB chest press - 8 reps sets 1-2, 12 reps set 3 BB-bench ( test) 35kg-8, 45kg-8 45kg-8
2B DB/BB Step ups - 8 Reps all sets : 20kg-8/8, 20kg-8/8, 20kg-8/8,

3A Aligator 8 reps per side : 10kg plate - Reps: 10, 12, 12
3B DB siff squat 12 Reps : 20kg -8, 20kg -8, 20kg -8

Optional ABs
pushup Plank hand touch - 10 reps per side
Grasshopper pushup - 5 reps per side
SB crunch - 15 reps
SB x-body mountain climber 5 reps per side

Thoughts:
Might stick with BB Bench rather than DB press for next few weeks ...might get me thru the problem with my left side who knows ....

The goal for the next few weeks will be pull-ups though - kicked the chin-ups now onto pull-ups be great to move on to un-assisted

Allup though this workout kicked my A## more than workout A

roundballnz: (Default)
Been a bit unfocussed last couple of weeks - so wasn't which way was going with my next 4 weeks but reckon this one will keep me occupied ....
-------------------------------------
2K7- workout A
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - BB Squats -8 reps
1B - DB Incline press - 8 reps

Workout:
1A BB Squats - 8 reps sets 1-2, 12 reps set 3
1B DB Incline press - 8 reps sets 1-2, 12 reps set 3

2A DB Row - 8 reps sets 1-2, 12 reps set 3
2B 1-leg bench squat - 8 Reps for all sets

3A DB swing - 15 Reps
3B Squat-thrusts with pushup - 10 reps

+ optional Abs
Plank on SB - 30 sec hold
X-body climber 8-12 reps per side
Side-plank 30 sec hold per side
SB jackknife 15 reps

+ intervals
------------------------------------------------------------------
2K7 - workout B
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - pullups -8 reps
1B - DB Bulgarian split-squat - 8 reps

Workout:
1A pullups - Max reps
1B DB Bulgarian split-squat - 8 reps sets 1-2, 12 reps set 3

2A DB chest press - 8 reps sets 1-2, 12 reps set 3
2B DB/BB Step ups - 8 Reps all sets

3A Aligator or Mountain climber 8 reps per side
3B DB siff squat 12 Reps

Optional ABs
pushup Plank hand touch - 10 reps per side
Grasshopper pushup - 5 reps per side
SB crunch - 15 reps
SB x-body mountain climber 5 reps per side

+ intervals
------------------------------------------------------------

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roundballnz: (Default)
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November 2011

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