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The only easy day was yesterday

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Comments

  • Registered Users Posts: 1,191 ✭✭✭narwog81


    dioltas wrote: »
    That looks like deadly craic! How does it work, is it a fan, or magnets or something?

    Big fan basically,its used for training for skydiving, check it out on bodyflight.co.uk, its good craic alright, tough on the body though if you spend a bit of time in it.


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    ME - Upper body

    1km jog - 5min

    band pullaparts

    OH Squats
    1x10 20kg
    2x10 30kg

    Bench Press
    1x10 30kg
    1x10 50kg
    1x10 70kg
    1x8 80kg
    1x5 85kg
    1x4 90kg
    1x2 90kg

    2x11 28kg DB Incline Press

    4x12 60kg BB Bentover Row
    4x10 12kg DB Rear delt raise

    3x12 32kg DB Shrug
    3x10 40kg BB Curl

    1km run - 3.25min


    Will increase the weight on the shrugs and OH squats next session. was wrecked for the 2nd 1Km run but it felt good to run fast for a change!


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    50km cycle.

    hopefully will get to the gym later on aswell.


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    5min jog - 1km

    1x10 20kg OHS
    2X10 35kg

    3x6 18" box jump
    3x6 24" box jump
    3x6 30" box jump

    1x15 50kg Zercher Squat
    1x14
    1x13

    1x10 90kg Deadlift
    1x9
    1x8

    1x10 50kg Power Clean
    1x9
    1x8

    1x5 33" box jump
    2x5 42" box jump


    painful but fun:D


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    Sprint session

    on Dangan track

    2x400m jog warmup

    200m
    150m
    100m
    50m
    100m
    150m
    200m

    400m jog


    slow,slow,slow


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  • Registered Users Posts: 1,191 ✭✭✭narwog81


    hungover waste of time

    3x15 28kg DB Bench Press

    1x10 20kg Military press
    1x10 40kg
    2x10 50kg


    everything felt heavy, threw in the towel at this point, one(10) too many vodkas last night....


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    ME Upper Body

    1km jog - 5min

    band pullaparts

    Bench
    1x15 bar
    1x10 50kg
    1x8 70kg
    1x6 80kg
    1x5 90kg
    1x3 92.5kg
    1x2 95kg
    1x1 100kg

    2x12 28kg Inc DB Press

    4x10 65kg BB Bentover Row
    4x12 12kg Rear delt Raise

    4x12 34kg DB Shrugs
    4x10 16kg DB Curls

    2km run - 8.40


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    oh and entered the triathlone sprint triathlon on 4th June.
    750m swim - 20km bike - 5km run. girlfriend is entering, she's a great swimmer and quick enough on the so better start doing some proper training for this, pride is at stake!

    duathlon (7km run, 22km bike) this sunday should give me an indication of how much work needs to be done to regain fitness...


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    Sprint session

    800m jog warmup

    3x30m

    3x40m

    3x50m

    400m strides/jog.


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    Wednesday

    90mins tunnel in bedford

    Thursday

    college all day in galway. bad DOMS in hammers

    Friday

    90mins tunnel in bedford.

    vomiting bug results in multiple trips to toilet during session:eek:

    Saturday

    vomiting bug

    Sunday

    Duathlon in Galway

    Total time 1hr 19.20 for 7km run and 22km cycle.

    32min run and 46min cycle. transition 1min

    was still feeling **** this morning but gave it a lash anyway. reasonably happy with my run time as i was in bits for this and the course was quite hilly.
    cycle was confortable enough but my poor run meant i was behind the main group so couldnt benefit from any group action.
    good experience though, might do the run again when im fully fit, learned a lot.


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  • Registered Users Posts: 1,191 ✭✭✭narwog81


    Swim session

    5 x 100m

    2 x 250m

    1km total.

    first time swimming in around a year, took plenty of breaks between the sets, next time ill go for 4 x 250 and keep building from there.

    DOMS in quads and lower back after run, foam roll and stretch tonight.


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    1km jog - 5min

    band pullaparts

    Bench Press
    1x15 20kg
    1x10 50kg
    1x8 70kg
    1x6 82.5kg
    1x4 92.5kg
    1x1 95kg
    2x1 102.5kg

    Military Press
    1x10 20kg
    1x10 40kg
    3x5 50kg


    felt crap so left it at that, gonna have to properly schedule my training so i can fit the cardio stuff in with decent weights sessions. also need to start squatting again


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    watched a lot of rugby, no training though, disaster....


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    repaet ISO-Kinetic test today.

    results good but not great....

    weighed in at 86kg. boths legs weighed in the same as last august.

    strength and power are still good, endurance is way down.

    both legs im still quad dominant, need to bring my hammers up in line (80%). physio says its not that my hammers are especially weak just good quad strength.

    endurance in left leg excellent, right leg not so much.

    vertical hop,horizontal hop, 6m time, triple hop all good, no real difference between the legs, knee is still a small bit unstable though.

    tentative all-clear for return to sport. gotta really make sure my right leg is getting worked as hard as my left when exercising, do more single leg stuff and more hammer work.

    finished with the rehab, no more physio, gonna take it easy for a while, bit of football maybe, will leave the rugby for a while yet. parachuting and triathlon all the way:D


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    ME-Upper body

    1km run - 4.30

    Bench press
    1x10 20kg
    1x10 50kg
    1x8 70kg
    1x6 82.5kg
    1x4 92.5kg

    2x10 30kg Inc DB press

    4x10 70kg BB Bent over row

    4x10 7.5kg Bent over delt fly thing

    4x12 35kg DB Shrugs
    4x8 17.5kg DB Curls

    3x5 30" box jumps
    1x5 42"
    1x15 24"
    1x15 18"

    1km run - 3.25


  • Registered Users Posts: 1,787 ✭✭✭d-gal


    narwog81 wrote: »
    repaet ISO-Kinetic test today.

    results good but not great....

    weighed in at 86kg. boths legs weighed in the same as last august.

    strength and power are still good, endurance is way down.

    both legs im still quad dominant, need to bring my hammers up in line (80%). physio says its not that my hammers are especially weak just good quad strength.

    endurance in left leg excellent, right leg not so much.

    vertical hop,horizontal hop, 6m time, triple hop all good, no real difference between the legs, knee is still a small bit unstable though.

    tentative all-clear for return to sport. gotta really make sure my right leg is getting worked as hard as my left when exercising, do more single leg stuff and more hammer work.

    finished with the rehab, no more physio, gonna take it easy for a while, bit of football maybe, will leave the rugby for a while yet. parachuting and triathlon all the way:D

    Conditioning sessions ring a bell ;)

    Great news bro, am delighted for ya


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    Legs

    1km run - 4.30

    3X10 25kg OH Squats

    Deadlifts
    1x10 60kg
    1x8 80kg
    1x6 100kg
    1x5 120kg
    3x5 110kg

    Squats
    1x10 50kg
    1x8 70kg
    1x6 80kg
    1x5 90kg
    1x3 100kg


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    3.2km run - 13min

    was in london since friday for the rugby, body is suffering big time....


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    Wednesday
    60 mins tunnel in bedford

    Thursday
    120 mins tunnel in bedford

    Friday
    bed

    Saturday
    5 jumps in irish parachute club

    Sunday
    6 jumps in IPC

    Monday
    all dayer in college bar -12 pints, bed by nine, fml.

    Tuesday
    NUIG Triathlon

    500m swim 14.30
    10k cycle 18.30
    5k run 20.30

    swim and run as expected, not great(especially swim) but times will improve when i actually start training properly! bit diasppointed with the bike but still was 7th or 8th in the cycle overall so not too bad.


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    1km jog - 5min

    Bench Press
    1x10 20kg
    1x10 50kg
    1x10 70kg
    1x5 80kg
    3x3 90kg

    Deadlift
    1x10 60kg
    2x10 100kg
    1x2 120kg
    1x2 130kg
    1x2 140kg
    1x2 150kg

    Clean & Press
    1x3 50kg
    3x2 60kg

    bridging exercises, single leg squats, RDLs etc

    just messing really, bench felt strong though, shoulda kept going!


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  • Registered Users Posts: 1,191 ✭✭✭narwog81


    30min jog - think around 6/7km

    3x25m hill sprints


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    1km jog- 4.30

    Box Jumps
    3x5 26"
    3x5 36"
    3x5 42"

    Military Press
    1x10 20kg
    1x10 40kg
    3x8 50kg
    1x3 60kg

    Squats
    1x10 50kg
    1x8 70kg
    3x5 90kg

    3x8 BW Pullups

    3x12 35kg DB Shrugs

    3x10 17.5kg DB Curls


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    500m row - 1.40min

    bench
    1x10 20kg
    1x10 60kg
    1x10 70kg
    1x10 80kg

    3 rounds of

    10x bw pullups
    10x 60kg deadlift
    10x 36" box jumps

    bicep and tricep stuff



    cant wait til i finish college and can train again....


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    was away for the last month, was supposed to be 3 weeks but a certian volcano had other ideas.

    30 min jog

    chinups


    ....its a start anyway


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    swim

    3 x 250m

    splits of 6.35 with 2min break between each


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    Swim

    750m without stopping. 19mins


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    2mile run - 12.46

    5x3 24" box jumps
    3x3 42" box jumps

    band pullaparts

    3x10 inverted row

    bench
    1x10 20kg
    1x10 50kg
    1x15 70kg
    3x3 90kg

    2x5 ring pullups:eek:

    3x10 35kg DB Shrugs

    3x10 15kg DB Curls


  • Closed Accounts Posts: 3,660 ✭✭✭G86


    narwog81 wrote: »

    2x5 ring pullups:eek:

    And so it begins....:D

    rings2.jpg


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    750m OW swim - 14 mins


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  • Registered Users Posts: 1,191 ✭✭✭narwog81


    G86 wrote: »
    And so it begins....:D

    they are a nightmare! get some strange looks doing them too:D


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