Nothing perticular over the last few days, lots of glute exercises and foam rolling, hip and knees feeling pretty decent, might start running next week, but i'm aprehensive to do any significant running while there are any slight issues specifically with the knee, I'll give it a go sometime next week.
Glute stuff usually just:
Lunges with twist
Exercise ball single leg raises
Hip thrusts
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07-12-2012, 04:31 AM #151Strong adriana lima picture embed to post ratio
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Cymru am byth
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07-16-2012, 07:34 AM #152
Went sprinting today:
90 seconds jog at restful pace
30 seconds full sprint
Completed 3 sets.
Feels good man, no knee or hip problems, was shattered and i'm definitely in a poor state of fitness, but all things considered its good progress and not to bad overall, being able to sprint now is great progress and means my current rate of change will increase exponentially, so feeling pretty good right now.Strong adriana lima picture embed to post ratio
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The Legion of Good Samaritans
Cymru am byth
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07-18-2012, 05:15 AM #153
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07-20-2012, 07:17 AM #154
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07-23-2012, 08:04 AM #155
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07-24-2012, 12:43 AM #156
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07-24-2012, 06:51 AM #157
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07-26-2012, 06:10 AM #158
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07-29-2012, 12:36 PM #159
- Join Date: Mar 2007
- Location: edinburgh, scotland, United Kingdom (Great Britain)
- Age: 38
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- Rep Power: 1449
people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"
if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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08-01-2012, 05:43 AM #160
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08-01-2012, 05:44 AM #161
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08-17-2012, 04:48 PM #162
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08-20-2012, 08:27 AM #163
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08-22-2012, 09:30 AM #164
Ran about 900m, sprinted the final 47seconds or so.
Decided to not do the full HIIT as my hip was feeling a little odd, no point rushing in, so just dropped the intensity a bit, but this was still a pretty good run.
Edit: Did some pronated wide grip pull ups later in the day
3x5 wide grip pronated grip pull ups
Note: Just wanted to say that on my off days I tend to go for walks as a way of getting in some extra activity in my spare time, usually these last about 40minutes to an hour and involve walking a couple of miles.
While I'm at it, as an overall progress report, I can see visible reductions in bf% already, legs do feel stronger, still some trouble with the hip, the knees too also aren't quite right but don't cause any bother.Last edited by CasinoApe; 08-22-2012 at 01:35 PM.
Strong adriana lima picture embed to post ratio
☆☆☆υк ¢яєω☆☆☆
The Legion of Good Samaritans
Cymru am byth
<<<<<<Rugby>>>>>>
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08-24-2012, 08:31 AM #165
90 seconds jog at restful pace
30 seconds full sprint
Completed 5 sets.
Slept badly again, this was the worst I felt running in terms of energy, really had to push it to make 5, and I was running very slowly, but its not of too much concern becuase I just slept badly, was nothing else, so all in all I was pleased with getting the 5 as this is the worst session I've had by quite some distance.
Note: Stopped jogging for 15secs after the 4th set. Slow run.Strong adriana lima picture embed to post ratio
☆☆☆υк ¢яєω☆☆☆
The Legion of Good Samaritans
Cymru am byth
<<<<<<Rugby>>>>>>
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08-25-2012, 02:27 PM #166
13mile road cycle this morning, took about 50minutes, was just coming back from a mates house. Lots of hills, was pretty tough at points, was pretty enjoyable though, will probably do some more cycling.
Strong adriana lima picture embed to post ratio
☆☆☆υк ¢яєω☆☆☆
The Legion of Good Samaritans
Cymru am byth
<<<<<<Rugby>>>>>>
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08-27-2012, 04:41 AM #167
- Join Date: Mar 2007
- Location: edinburgh, scotland, United Kingdom (Great Britain)
- Age: 38
- Posts: 1,725
- Rep Power: 1449
people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"
if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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08-29-2012, 11:15 AM #168
90 seconds jog at restful pace
30 seconds full sprint
Completed 6 sets.
New PB, and its twice what I did when I started off so good progress!! Very happy with 6.
Didn't run on monday becuase I felt a bit tight in my knees hip and my ankle had been feeling a little odd since last friday's run, so I decided to rest.
Note: My waist is now down to about 36", which is a decrease of about 3-3.5", which again is good progress, fat loss is clearly visible. Legs are also feeling alot stronger and better overall, feeling some nice development in my glute/hams/vmo's.Strong adriana lima picture embed to post ratio
☆☆☆υк ¢яєω☆☆☆
The Legion of Good Samaritans
Cymru am byth
<<<<<<Rugby>>>>>>
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08-29-2012, 11:17 AM #169
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08-31-2012, 03:35 PM #170
Didn't run today, I think the heavy workload is leading towards shin splints, I first noticed pain in my shins when I ran last week and its been getting slowly stronger during each session. I believe this is caused by the tightening of my gastrocnemius muscles, causing over pronation of the foot when running. In the reading I have done on this, it generally occurs when a heavy amount of work is performed by an individual who has just begun training, so I fit the bill.
Its not a major concern, just something I have noticed, I have learnt now not to train through these sorts of pain signals which go beyond the usualy pain of physical exertion. My progress has been better than expected, with visible levels of fat reduction, increased leg strength and the doubling of sets from 3 to 6, I feel that I am ahead of schedule, and would probably end up with a nasty injury if I were to continue. So for these reasons I'm going to stop the HIIT sessions for as long as there is any pain in the shins. I expect this will take about a week.
In the meantime, I'm going to stretch the calve muscles, perform some glute exercises, and do some upper body work, perhaps some circuits or something. I am continuing the walking I have been performing, although this may stop. On that note I walked for about 1hr 30mins today, covering roughly 5miles or so.Strong adriana lima picture embed to post ratio
☆☆☆υк ¢яєω☆☆☆
The Legion of Good Samaritans
Cymru am byth
<<<<<<Rugby>>>>>>
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09-02-2012, 02:29 PM #171
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09-04-2012, 11:35 AM #172
Went swimming for about 1hr 30m, pretty tired, did lots lengths and sprints and so on.
Edit: My height is now up t 6' 2.6" which is growth of about 0.5" in the last 4months or so.Last edited by CasinoApe; 09-04-2012 at 11:41 AM.
Strong adriana lima picture embed to post ratio
☆☆☆υк ¢яєω☆☆☆
The Legion of Good Samaritans
Cymru am byth
<<<<<<Rugby>>>>>>
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09-06-2012, 12:31 PM #173
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09-11-2012, 11:26 AM #174
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09-14-2012, 09:09 AM #175
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09-15-2012, 02:33 AM #176
- Join Date: Jul 2010
- Location: United Kingdom (Great Britain)
- Age: 36
- Posts: 282
- Rep Power: 244
Looks like your progressing well mate. What was the problem with your knee or knees?
Train like a strongman, eat like bodybuilder, mobilize like a weightlifter, and think like a powerlifter.
Coach, Rugby Player, Powerlifter.
********: www.********.com/JTFitnessPerformance
Free Program: http://jacktylerperformance.com/2014/03/22/personalised-periodisation-hybrid-muscle-and-strength-free-program/
Website: http://jacktylerperformance.com/
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09-19-2012, 09:11 AM #177
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09-19-2012, 09:12 AM #178
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09-20-2012, 05:48 PM #179
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09-23-2012, 01:33 AM #180
- Join Date: Jul 2010
- Location: United Kingdom (Great Britain)
- Age: 36
- Posts: 282
- Rep Power: 244
Train like a strongman, eat like bodybuilder, mobilize like a weightlifter, and think like a powerlifter.
Coach, Rugby Player, Powerlifter.
********: www.********.com/JTFitnessPerformance
Free Program: http://jacktylerperformance.com/2014/03/22/personalised-periodisation-hybrid-muscle-and-strength-free-program/
Website: http://jacktylerperformance.com/
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