Jan. 12th, 2010 08:26 pm
roundballnz: (The right to be heard)
Bodyweight-complexes - Advanced: ( 6 sets - 30 sec rest between):
8 Pylo split squats - subbed with Reverse lunges ( 8/8)
8 Jump squats
8 Explosive pushups or Decline Spiderman pushups ( bench) 8/8
8 Burpees
30 sec plank hold

Short rest then:
Rope-skipping 6 sets - 30 secs between:
Skipping 60 secs

Finish with 10 mins bike

Nutrition without standard lunch is working a treat & am not bingeing as could be the case - feels like its working by my jeans as well - Tanita scales have still not arrived just got an email stating they will be in stock Thursday - Well why the ##@ didn't you post that on your website ??? hmm ?? yes of course because I would have gone elsewhere ..... nevermind another few days won't hurt in the grand scheme of things

Plan of taking my breaks & reading well hasn't quite worked out - but am getting plenty of reading on the bus/home - but really do need to start to take my breaks .

Now I think I have lost my cell phone ... bugger just when I have convinced myself an IPhone is not essential!!

roundballnz: (KB)
Pulse pyramid:Bodyweight - Intermediate/advanced - # duration 30 secs

Reverse lunge, Rest
Reverse lunge, Squat jumpt, rest
Reverse lunge, Squat jump, Burpees, rest
Reverse lunge, Squat jump, Burpees, pushups, rest
Reverse lunge, Squat jump, Burpees, pushups,skip rope, rest
Squat jump, Burpees, pushups,skip rope, rest
Burpees, pushups,skip rope, rest
pushups,skip rope, rest
skip rope, rest

+15 mins bike

Stepped things up a notch, and moved to advanced workouts, its all about attitude ...... mind you my quads won't like me tomorrow

Had a think about yesterday & the intervals, realised its important to keep your head on the 'end game', yes intervals are boring but its 2 x30 mins a week, when you think there is 168 hours a week kinda puts 1 hour into perspective! Whats the end goal when you look at the advanced stuff in "intense conditioning" stuff like 1-arm pushups, jump pull-ups etal,
roundballnz: (moon)
Okay, my legs were a bit sore, no thats not the word, you know ... but by this evening was good , had spent a bit of the day de-cluttering files & stuff on the mac (making good use of it being the last work day at home boo hoo !).

#6/260- Tonights workout - LITs: 9 cycles
Easy 3/10
Working: 9/10
Did them on the bike as normal

But after 4 cycles I was bored out of my brain & could not continue ..... so decided to do some thing else:

skipping tabatas X3
20 sec work - 10 sec rest & repeat 8 times - 1 min rest between exercises

all this begs the question, am back to that age old problem what is a good replacement for bike/treadmill/rowing machine as I seem to have a very low tolerance for them .. which is not a bad thing except when you are meant to be doing intense intervals ! :)

so while skipping gives you a good sweat am thinking its not a replacement ??? would KB swings 30 sec on/30 sec off then build up work ? open to ideas .....
roundballnz: (Books)
Well it was well overdue, one of those "ugh no" tasks, so with today being my last workday off before I go back to work it had to be done today.

I have an awful habit or is that an addiction of collecting bookmarks for sites/things i just might need, go back to ..... etc .

Fact is like most of us, I tend to use veery few of sites I have bookmarked, so bit the bullet so to speak & exported all the bookmarks ( very easy to do on a mac as it is on PC ?) as suspected there was a very long list. Well I haven't made a real attempt tp clean them out since buying the mac a few years back now.

So the decision is to cull hard knowing I have a fool proof backup of all the bookmarks ? well the only answer is yes, so anything no used in the last 2 months is going to be culled the exception being a select few reference sites.

Would be great to have the option to store them online somewhere ... but that also will just lead to cluttering no doubt. which begs the question with google how many bookmarks do we actually need ???


roundballnz: (Default)
Just back from the gym sorta well needed to eat first .....

#3/260- Tonights workout - LITs: 9 cycles
Easy 3/10
Working: 9/10
Did them on the bike as normal

#was going to cut back as my knee was still sore started yesterday, will make tomorrow an off day to make sure it gets a rest

For the bookfiends out there found a new  book site -  "Librarything"  I have started keeping my collection  but will take awhile to get all my books in there:

on that subject if you are into cyberpunk/singularity Glasshouse by Charles Stross is a must read! 

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

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)

Here's something I thought you all might get something from  ....


Get Jacked & Ripped Like Wolverine

May 4, 2009

Summer’s just around the corner. T-shirts will be coming off and bathing suits will be going on in just a few weeks. So I know that a lot of you are thinking of ways to get lean in a hurry. What you don’t want to do, however, is sacrifice any of your hard earned size or strength; right?

So how do you get ripped for summer, improve your athleticism for games of beach volleyball and football, while staying big and strong at the same time? Simple… you sprint. Flat ground sprints, hill sprints, sprints with a sled and sprints while pushing a Prowler.

Don’t waste your time jogging or doing any other traditional forms of slow, boring cardio. That will sap your strength and eat away muscle tissue. Just look at skinny, flabby, weak marathon runners for proof. Would you rather look like that or like a jacked and ripped Olympic sprinter?

Hugh Jackman was just on the radio recently talking about how he got in shape for Wolverine. He was discussing how he did sprints because he knew that jogging was bad news. Hugh told the interviewer, “Jogging wastes your muscles, you gotta run sprints.” While Hugh doesn’t have any degrees in exercise science he most certainly got shredded and is proof that sprinting is where it’s at.

For most of you I would recommend hill sprints, sprints with a sled or sprints with a Prowler. That’s because if you aren’t used to sprinting, doing so on flat ground can be quite tough on you and the risk of injury will be significantly higher. With the other methods the injury risk is essentially eliminated.

Start out with two sprint workouts per week. These should begin with a 10-15 minute dynamic warm up and you should ease into your first few sprints before you start letting it all hang out. Your total workout shouldn’t take more than 30-40 minutes, tops. These workouts can be done as a second session on lower body workout days, either 4-6 hours before lifting or 4-6 hours after lifting, or any other day of the week. It’s really up to you. Probably the only day I wouldn’t recommend sprinting would be the day right before an intense squat workout. But if that is your only option I wouldn’t get overly concerned. Eventually your body will adapt. The important thing is that you get it done.

Don’t wait till tomorrow. Get outside and start sprinting today. You will be at a pool party or on the beach before you know it. And you will regret what you didn’t do

Do it now.

Jason Ferruggia
Strength & Conditioning Specialist
Chief Training Adviser, Men’s Fitness Magazine
Author, Media Spokesperson, Consultant

YAY ....

May. 6th, 2009 06:44 pm
roundballnz: (Default)
back from podiatrist enjoying the simple things - ie walking barefoot without pain :)

being pain free should never be underestimated .... but then if you have a very high instep like me neither should regular visits to the podiatrist to deal with those pressure points !!   LOL

been quiet this week,  think got chest infection (+ seasonal asthma flairup ???) so this week  going to concentrate on nutrition, walking + bit of cycling if rain stays away - maybe gym on weekend.

Hope you are all doing well & not working too hard  like me   :)

roundballnz: (Default)
Rested up this weekend - got outside today & enjoyed the sunny autumn weather - gotta love this time of year ....

Am well overdue for visiting podiatrist so finally made an appointment - haven't been for 3 years - yeah gotta love having high arches & pressure points - got to the point I can't work around barefee without pain - I know its my own fault.

Once I got that sorted out need to also got back to optometrist - which i also haven't see for a few years - think my eyesight is getting worse - obviously not eating enough spinach - lol!!

Then look at this achilles problem - found this link today thanks to runners community on lj ;

all that said back in the gym tomorrow

Here are a couple of links comes my way in last few days as well ...

some more core stuff :

roundballnz: (Default)
sorry guys haven't been around all week really - gotta love those 12hr days!! especially when you end up doing them for 2 weeks ...

anyhow while not perfect have been getting workouts in - just no time to log them.

This weeks goal will be to get that balance back ... otherwise that stomach pouch will come back - looks like you are all doing great
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

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 ....

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


Apr. 25th, 2009 02:34 pm
roundballnz: (Default)
 Here's a great vide for those hard days  ..... not usually into this stuff ;
roundballnz: (Default)
Had a working week from hell - 12 hour+ days all week - won't go into it much but definitely fell off the exercise & nutrition schedule .... & hardly had any time to pop in here so have not been ignoring you all just life/work got in the way.

well ANZAC day today- so am enjoying a nice quiet start to Saturday - plan to be in the gym this afternoon & maybe a bike ride tomorrow to get me back on track.  


Apr. 24th, 2009 09:13 pm
roundballnz: (confusion)
Well I need some after this week  ....  I thought it was really funny :)  but then I am in the industry

roundballnz: (Xmas - Pohutukawa)
 This got the whole of Sydney laughing.....


Just imagine sitting in traffic on your way to work and hearing this.

Many Sydney folks heard this on the FOX FM morning show in Sydney.


The DJs play a game called 'Mate Match'. The DJ calls someone at work

and asks if they are married or seriously involved with someone. 

If the contestant answers 'yes', he or she is then asked 3 random yet

highly personal questions.


The person is also asked to divulge the name of their partner with

(phone number) for verification. 


If their partner answers those same three questions correctly, they both

win the prize.


The Harbour City dropped to its knees with laughter and is possibly the

funniest thing you've heard yet.



Anyway, here's how it all went down:



DJ: 'Hey! This is Ed on FOX-FM. Have you ever heard of 'Mate Match'?'

Contestant: (laughing) 'Yes, I have.'



DJ: 'Great! Then you know we're giving away a trip to the Gold Coast if

you win. What is your name? First only please.'


Contestant: 'Brian.'



DJ: 'Brian, are you married or what?'

Brian: (laughing nervously) 'Yes, I am married.'



DJ: 'Thank you. Now, what is your wife's name? First only please.'

Brian: 'Sara.'



DJ: 'Is Sara at work, Brian?'

Brian: 'She is gonna kill me.'



DJ: 'Stay with me here, Brian! Is she at work?'

Brian: (laughing) 'Yes, she's at work.'



DJ: 'Okay, first question - when was the last time you had s*x?'

Brian: 'About 8 o'clock this morning.'



DJ: 'Atta boy, Brian.'

Brian: (laughing sheepishly) 'Well...'



DJ: 'Question #2 - How long did it last?'

Brian: 'About 10 minutes.'



DJ: 'Wow! You really want that trip, huh? No one would ever have said

that if a trip wasn't at stake.'

Brian: 'Yeah, that trip sure would be nice.'



DJ: 'Okay. Final question. Where did you have s*x at 8 o'clock this


Brian: (laughing hard) 'I, ummm, I, well...'



DJ: 'This sounds good, Brian. Where was it at?'

Brian: 'Not that it was all that great, but her mum is staying with us

for couple of weeks...'



DJ: 'Uh huh...'

Brian: '...and the Mother-In-Law was in the shower at the time.'



DJ: 'Atta boy, Brian.'

Brian: 'On the kitchen table.'



DJ: 'Not that great?? That is more adventure than the previous hundred

times I've done it. Okay folks, I will put Brian on hold, get his wife's

work number and call her up.


 You listen to this.'[ 3 minutes of commercials follow. ]


DJ: 'Okay audience; let's call Sarah, shall we?'


(Touch tones.....ringing....)

 Clerk: 'Kinkos.'



DJ: 'Hey, is Sarah around there somewhere?'

Clerk: 'This is she.'



DJ: 'Sarah, this is Ed with FOX-FM. We are live on the air right now and

I've been talking with Brian for a couple of hours now.'

Sarah: (laughing) 'A couple of hours?'




DJ: 'Well, a while now. He is on the line with us. Brian knows not to

Give any..answers away or you'll lose.Sooooooo... Do you know the rules

of 'Mate Match'?'

Sarah: 'No.'


DJ: 'Good!'

Brian: (laughing)

Sarah: (laughing) 'Brian, what the hell are you up to?'

Brian: (laughing) 'Just answer his questions honestly, okay? Be

completely honest..'



DJ: 'Yeah yeah yeah. Sure. Now, I will ask you 3 questions, Sarah. If

your answers match Brian's answers, then the both of you will be off to

the Gold Coast for 5 days on us.

Sarah: (laughing) 'Yes.'


DJ: 'All right. When did you last have s*x, Sarah?'

Sarah: 'Oh God, Brian....uh, this morning before Brian went to work.'


 DJ: 'What time?'

 Sarah: 'Around 8 this morning.'


DJ: 'Very good. Next question. How long did it last?'

Sarah: '12, 15 minutes maybe.'


DJ: 'Hmmmm. That's close enough. I am sure she is trying to protect his

manhood. We've got one last question, Sarah. You are one question away

from a trip to the Gold Coast. Are you ready?'

 Sarah: (laughing) 'Yes.'


 DJ: 'Where did you have it?'

 Sarah: 'OH MY GOD, BRIAN!! You didn't tell them that did you?'


 Brian: 'Just tell him, honey.'

 DJ: 'What is bothering you so much, Sarah?'


 Sarah: 'Well...'


 DJ: Come on Sarah.....where did you have it?

 Sarah: 'Up the arse.....'


 They had to call an ambulance for the DJ he thought he was going to have

a heart attack , he could not stop laughing. 

Apparently there was an unusually high call out of the Sydney Police

just after this conversation , for minor traffic collisions. 

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

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

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)
Interesting article from PN worth a look :


The Art of De-Stressing

One of my favorite quotes is this one:

“The best time to relax is when you don’t have time for it.”

And while it’s true that the best time to relax is when you don’t have time for it, it’s also true that most North Americans have a mistaken view of relaxation. Indeed, in North America we consider our 1 or 2 annual vacations our “time to rest.” Unfortunately these vacations are too few and far between. And as most of us fill our vacation days with just as much “stuff to do” as when we’re at home, the important question is this: are we really resting at all?

You see, the ideal way to rest is this: build in some daily recovery time. Interestingly, athletes tend to do this best. Even though they train very hard, and with very high volume, they also tend to schedule regular, daily naps and other forms of rest in order to promote recovery. They also make sure to “cycle” their stress (training) so that they never burn out. We could all definitely learn a lesson from this approach!

An athlete getting some much needed recovery time.
The Physiology of Stress and Relaxation

So, why do we want to build in daily rest time? Well, to understand this, we have to understand something about our brain. Basically one way to categorize our brain function is to break it down into the following two categories:

Sympathetic Activity - which is often called “fight or flight” activity

Parasympathetic Activity - which is often called “rest and digest” activity.

As you can imagine, most of us tend to be much too “sympathetic.” It might be our jobs, our homes, our bills, our relationships, traffic, or any other stressor that throws us into a “fight or flight” state. But whatever it is, chronic sympathetic activity leads to high levels of circulating cortisol and adrenaline, both produced by our adrenal glands (located adjacent to our kidneys).

When stress is chronically high and the adrenal glands continue to pump our cortisol and adrenaline, our “non-critical” functions are inhibited - things like digestion, liver metabolism and detoxification, cellular repair, immune function, and reproduction.

In essence, through several physiological interactions, we end up with:

1) Poor blood sugar management and insulin resistance

2) Depression, sleep disruption, and carbohydrate craving

3) Decreased thyroid conversion and a reduced metabolism

4) Altered sex hormone activity

5) Amino acid loss from skeletal muscle

The net result of all of these is hormonal havoc, reproductive dysfunction, muscle loss, and fat gain. Not something we’re after. But what many don’t understand is that it doesn’t stop there. With all this cortisol and adrenaline pumping out, eventually the adrenal glands begin to slow production of cortisol and adrenaline. Until chronic fatigue sets in. Not a happy prognosis.

Promoting Rest and Recovery

So, what can we do to prevent this cascade of negative, stress-related outcomes? Well, the key here is balance. We’re never going to reduce all of our stress. The job, the relationships, etc. Hopefully they’re all sticking around. And, truth be told, a certain amount of stress is really good for us. So instead of focusing on the sympathetic side of the equation, we need to focus on the parasympathetic side. In other words we need to engage in more activities that help us create our own parasympathetic state.

So, what types of activities help us achieve a restful state of relaxation and recovery? Well, there are all sorts of activities that can help with this.

Meditation can be an excellent parasympathetic stimulus.
Yoga and Pilates
Popularized in the last few years, certain types of yoga and Pilates are very parasympathetic.

This type of activity is also a huge help with rest and recovery.

Spa Treatments
Spa treatments often help achieve that deep parasympathetic state.

This can also help in the war on stress.

Now, don’t get me wrong. You don’t have to visit a Tibetan monk, drop thousands of dollars, or even leave your house to achieve deep relaxation. The following activities can also work well and can be done at home:

Reading in a quiet spot 30 minutes before bed

Zoning Out
Drinking warm tea and staring out at the sunset

Music and Wine
Drinking a glass of red wine and listening to music before bed

Bath and Candles
Lighting candles and having an Epson salts bath

Heck, I’ve even seen quite a few high level athletes smoke marijuana to achieve this relaxing, parasympathetic state. Now, this isn’t something I necessarily recommend. But in talking to thousands of athletes over the years, I’ve noticed a trend. Many male strength and power athletes tend to turn to small amounts of marijuana for recovery purposes.

Granted, there are better ways to achieve a parasympathetic state. But that’s the point…

It’s All About The State

Just keep in mind the activity you choose doesn’t matter. It’s the state you achieve. One person could achieve a deep parasympathetic state while relaxing in an epson salts bath. While another might simply lay there and think about all their worries and concerns. Again, it’s the state, not the activity.

So, you should choose the activities that can help you get 30 minutes of quiet, restful, worry-free parasympathetic activity each day. That’s the absolute best way to get control of stress.

Try to get at least 30 min of parasympathetic activity per day.
What About Supplements

Sure, there are supplements that can help. And a variety of supplement companies that’ll be happy to separate you and your money. But the truth is, choosing a stress-reducing supplement isn’t the best way to tackle stress-related lifestyle problems. You have to begin with the strategies above. Then, if necessary, you can think about supplementing.

To this end, phosphatidylserine is an excellent supplement that can help manage cortisol levels, putting a temporary band-aid on your lifestyle issues. For a great research review of this supplement, click here.

Just keep in mind, you’ll eventually have to learn to build in parasympathetic recovery. Phosphatidylserine alone isn’t going to get the job done.

What’s Next

Nutrition and exercise also play an important role in the stress equation. Eating a PN-friendly diet and following a mixed-exercise plan is a great start. By doing so not only can you help prevent stress outbreaks, you can actually better deal with stress if it does attack.

In terms of what to do, on the exercise end, I published a “stress-busting” workout schedule in the PN Member Zone. You can check it out here. It’s designed primarily for those of you in the throes of a stressful period.

Stress Buster Workout

And for more on the nutrition side of things, you know where I’m going with that. PN V3 has everything you need to know on the nutrition side. You can get yourself a copy, at a special discounted price, right here:

Precision Nutrition V3

In the end, remember this. Rest and recovery are as important as what you’re doing in the gym, what you’re doing in the kitchen, and what you’re doing with your supplements. So make sure that you’re getting some parasympathetic action every day.
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

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


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

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

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)

November 2011



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