roundballnz: (Default)
.Another hot day today ..... popped into ManumMac today reckon I will get an Ipod touch - just don't think Saturday morning before Xmas is the best time to get one ......

-----------------------------------------------------------------
Workout B
Bodyweight warmup x2
Sumo squats - 10
Pushups - 10
Forward lunges 6/6
stick-ups - 10

Warmup - superset
1A - Squat: 60kg/8, 60kg/8
2A - DB Shrug: 35kg/8,

1A - Squat: 90kg/8, 90kg/8, 90kg/8
2A - DB Shrug: 35kg/8, 35kg/8, 35kg/8,

2A BB RDL 80kg/8, 80kg/6+2, 80kg/6+2
2B SB Jackknife - 15, 15, 15, 15

3A DB step-ups 20kg-8/8, 20kg-8/8, 20kg-6+2/6+2,
3B SB leg-curl 15, 15, 15

* again was the grip which gave-up - rather than rest of my body - seems to happen in pulling actions - might have to add some extra stuff in to work on this .....
roundballnz: (Default)
Great workout increased reps/weights on early everything - here I was worried because the sun/heat had got to me today - only 83% humidity today :))
---------------------------------------------------------
Workout A:
Bodyweight warmup x2
Y squats - 10
Pushups - 10
Forward lunges 6/6
stick-ups - 10

Warmup - superset
1A - underhand inverted rows: 10, 10
2A - DB press: 20kg/8, 22.5kg/8

1A - underhand inverted row: 10, 10, 10
2A -DB press: 25kg/8, 25kg/8, 25kg/7

2A BB Row 40kg - 8, 60kg 8, 50kg 8
2B DB Incline Press 22.5kg/8, 22.5kg/8, 22.5kg/8,

3A Decline push-ups 15, 15, 15
3B DB Incline curl - 15kg/8, 15kg/8, 15kg/8,
roundballnz: (Default)
Its still muggy - ie 94% humidity - could be the early signs of a hot/sticky summer ....... anyhow no excuse not to exercise so here it is:

Circuit x3 ( 30 sec rest between circuits)
Prisoner squats - 20 reps
Push-up - 20 reps
Reverse lunges - 20 reps ( 10 per leg)
Plank - 30 sec hold
push-up close grip - 20 reps
side plank 20 sec hold - per side
Mountain climber 20 reps ( 10 per side)

+ mobility circuit ( great if you sit at a desk all day)
Overhead squat ( holding hockey stick - there is a use in the off-season) 15 reps
Sumo squat 15 reps
Diagonal lunge 12 reps per side
Spiderman climb 8 reps per side
Prisioner forward lunge ( 2 sec stretch at bottom) 8 reps per side
Spiderman pushup 89 reps per side

uh-oh

Nov. 23rd, 2008 07:25 pm
roundballnz: (Default)
 shd have done TT workout this morning - but as now have gales & horizontal rain 94% humidity am doing bodyweight circuit @ home - will post later.

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roundballnz

November 2011

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