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  1. #331
    Registered User britonarius's Avatar
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    Ok did the 10k sunday in 54.15 ..so ..Monday 15minutes of speed training , running 100 metres , jogging 100 , running 200 m and jogging 200m in that order until 15 minutes was used. This is done outside at an athletic track. Into the gym for Staessi training , 7 core exercises plus 2 options , 4 iron warm ups and 2 pieces of cardio. Todays emphasis is on arms , the option is neck shrugs [ twice - ooh yeah] - cardio is 1000m row against a computer set for medium water conditions and computer is rowing at 38 strokes per minute, you have to beat the computer. Second cardio piece is 6 minutes bike , speed between 35 and 40 k , 2 minutes level 1 , 2 minutes level 2 , 1 minute level 3 and 1 minute level 4. 4 warm up pieces are drag curls , skull crushers [ ladder bar] , old school and bike bar wide grip curls. exercises are triceps - skullcrushers [ 40 and 45 kilos] old school [ 40 and 42.5 kilo] , pull downs [ 60 and 70 kilo] -biceps - drags [ 50 and 55 kilo] sleeping spiders [ 60 and 70 kilo] bike bar curls [ 60 and 70 kilo] -forearms - wrist curls [ 100 to 120 kilo]and neck shrugs 130 kilo.warm up sets are 35 reps - actual sets are 11 reps x 3 sets. warm ups were done at 35 kilos .
    Within the realms of reason - nothing is impossible.
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  2. #332
    Registered User britonarius's Avatar
    Join Date: Dec 2007
    Location: Durham, United Kingdom (Great Britain)
    Age: 57
    Stats: 6'1", 207 lbs
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    tuesday 5 k run in 32.21 - then its back and abs training. Bike is 9 minutes 30 to 35kmh , 2minutes level1 - 2 minutes level2 1 minute level3 and 1 minute level4. Rower is 1000m hard level [ windy conditions] computer set at 41strokes. warm ups [ 35 rep set ] are ab curls[ 60kilo] sidewinders [ 55kilos] t bar row close grip 30 kilo and t bar wide grip 35 kilo. all sets are 11 reps , 3 sets each of the disciplines. Ab stings 3 x 11 x 120kilo.Ab extensions 120 kilo.Reverse curls 90kilo. elevated curls 90kilo.Lay back row - 80kilo. short cable row 90kilo. tbar close grip 60kilo and t bar wide grip 65 kilo. gorillas [ own body weight] The 2 options were hamstring press single leg and both legs , single at 70 kilo - both at 150 kilo
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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  3. #333
    Registered User britonarius's Avatar
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    15 minutes speed training same as monday. today is shoulders - warm ups 35 reps are shoulder press [ 35 kilo] shoulder levers [ 35kilo] cubans [ 16kilo db] and lorians [ 16 kilo db] - Exercises are cubans [ 3x11x 20kilo] lorians [ 3x11x22kilo] shoulder lever press [3x11x 55kilo] shoulder press [ 3x11x60kilo], front lateral raises [ 3x11x22kilo]- lateral bike bar cable pull [ 3x11x60kilo] lateral bull bar cable pull [ 3x11x65kilo] leg press [ 3x11x160kilo] and leg sleigh [ 3x11x200kilo].
    Cardio was 9 minutes bike - 40 to 45 kmh 2 minutes level1 - 3 minutes level 2 2 minutes level4 and 2 minutes level 5 & 500 metre row heavy choppy conditions computer at 44 strokes.C lub training tonight with the juniors and peewees
    Within the realms of reason - nothing is impossible.
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    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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  4. #334
    Registered User britonarius's Avatar
    Join Date: Dec 2007
    Location: Durham, United Kingdom (Great Britain)
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    thursday 5k run in 34.15.Today the emphasis is on chest. Cardio is 12 minutes bike 3minutes at levels 1 to 4 at 30 to 35kmh. warm up sets are [ 1 x 35 reps] Chest push [ 45kilo] guillotine 50kilo, plate raises 15 kilo and chest chain split [ 35kilo] exercises are Chest push press [ 3 x 11 x 65kilo] guillotine [ 3 x 11x 65kilo] plate raises [ 3 x 11 x 25 kilo] chest chain split [ 3 x 11 x 45 kilo] bench press [ 3 x 11 x 100kilo] hack squat [ 3 x 11 x 120 kilo] concentrated hack press [ holding weight with knees bent for 15 secs on dip] {3 x 11 x 100kilos}calf raises [ 3 x 11 x 60 kilo] chin ups [ 3 x 11 x own body weight
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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  5. #335
    Registered User britonarius's Avatar
    Join Date: Dec 2007
    Location: Durham, United Kingdom (Great Britain)
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    Friday - carnivore at double strength - 15 minutes speed training as per monday / wednesday. Today is squat day this is what we do to prepare for the scrums. Cardio is rower 1500 metres heavy setting computer at 38 strokes per minute and 9 minutes bike constant rover [ speed up last 10 seconds - 15 seconds - 20 seconds etc ] this is taxing as you get a full 1 minute 50 at pace ] - warm ups [ 35 reps ] are hack squats [ 100k] concentrated hacks [ 100k] accentuated hacks [ 90k] squats [ 80k] and z squats [ 75k] - the 3 hacks are done twice so hacks [ 6 x 11x 150k] con. hacks [ 6 x 11 x 140k] acc. hacks [ 6 x 11 x 135k] squats [ 3 x 11 x 125k] z squats [ 3 x 11 x 125k] plus press ups [ 3 x 11 x own body weight ] inverted press ups [ 3 x 11 x own body weight. Note this is staessi extended as it is a real 4 day programme and i do 5
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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  6. #336
    Registered User britonarius's Avatar
    Join Date: Dec 2007
    Location: Durham, United Kingdom (Great Britain)
    Age: 57
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    ok we have a friendly match today against a junior side so its only warm up and stretching prior to match.
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
    Reply With Quote

  7. #337
    Registered User britonarius's Avatar
    Join Date: Dec 2007
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    Sunday - beat the juniors 45-18 ran 10k in 55.43 afternoon is team practice
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
    Reply With Quote

  8. #338
    Registered User britonarius's Avatar
    Join Date: Dec 2007
    Location: Durham, United Kingdom (Great Britain)
    Age: 57
    Stats: 6'1", 207 lbs
    Posts: 2,406
    BodyPoints: 20222
    Rep Power: 222
    britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000)
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    Monday 15minutes of speed training. This is done outside at an athletic track. Into the gym for Staessi training , 7 core exercises plus 2 options , 4 iron warm ups and 2 pieces of cardio. Todays emphasis is on arms , the option is neck shrugs again [ twice - ooh yeah] - cardio is 1000m row against a computer set for medium water conditions and computer is rowing at 38 strokes per minute, you have to beat the computer. Second cardio piece is 6 minutes bike , speed between 35 and 40 k , 2 minutes level 1 , 2 minutes level 2 , 1 minute level 3 and 1 minute level 4. 4 warm up pieces are drag curls , skull crushers [ ladder bar] , old school and bike bar wide grip curls. exercises are triceps - skullcrushers [ 40 and 45 kilos] old school [ 40 and 42.5 kilo] , pull downs [ 60 and 70 kilo] -biceps - drags [ 50 and 55 kilo] sleeping spiders [ 60 and 70 kilo] bike bar curls [ 60 and 70 kilo] -forearms - wrist curls [ 100 to 120 kilo]and neck shrugs 130 kilo.warm up sets are 35 reps - actual sets are 11 reps x 3 sets. warm ups were done at 35 kilos
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
    Reply With Quote

  9. #339
    Registered User britonarius's Avatar
    Join Date: Dec 2007
    Location: Durham, United Kingdom (Great Britain)
    Age: 57
    Stats: 6'1", 207 lbs
    Posts: 2,406
    BodyPoints: 20222
    Rep Power: 222
    britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000)
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    tuesday 5 k run in 31.51 - then its back and abs training. Bike is 9 minutes 30 to 35kmh , 2minutes level1 - 2 minutes level2 1 minute level3 and 1 minute level4. Rower is 1000m hard level [ windy conditions] computer set at 41strokes. warm ups [ 35 rep set ] are ab curls[ 60kilo] sidewinders [ 55kilos] t bar row close grip 30 kilo and t bar wide grip 35 kilo. all sets are 11 reps , 3 sets each of the disciplines. Ab stings 3 x 11 x 120kilo.Ab extensions 120 kilo.Reverse curls 90kilo. elevated curls 90kilo.Lay back row - 85kilo. short cable row 90kilo. tbar close grip 65kilo and t bar wide grip 70 kilo. gorillas [ own body weight] The 2 options were hamstring press single leg and both legs , single at 75 kilo - both at 160 kilo.
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
    Reply With Quote

  10. #340
    Registered User britonarius's Avatar
    Join Date: Dec 2007
    Location: Durham, United Kingdom (Great Britain)
    Age: 57
    Stats: 6'1", 207 lbs
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    britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000)
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    15 minutes speed training. Todaythe emphasis is shoulders - warm ups 35 reps are shoulder press [ 35 kilo] shoulder levers [ 35kilo] cubans [ 16kilo db] and lorians [ 16 kilo db] - Exercises are cubans [ 3x11x 20kilo] lorians [ 3x11x22kilo] shoulder lever press [3x11x 55kilo] shoulder press [ 3x11x60kilo], front lateral raises [ 3x11x22kilo]- lateral bike bar cable pull [ 3x11x60kilo] lateral bull bar cable pull [ 3x11x65kilo] leg press [ 3x11x160kilo] and leg sleigh [ 3x11x200kilo].
    Cardio was 9 minutes bike - 40 to 45 kmh 2 minutes level1 - 3 minutes level 2 2 minutes level4 and 2 minutes level 5 & 500 metre row heavy choppy conditions computer at 44 strokes.Club training tonight with the juniors and peewees should be fun as always.
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
    Reply With Quote

  11. #341
    Registered User britonarius's Avatar
    Join Date: Dec 2007
    Location: Durham, United Kingdom (Great Britain)
    Age: 57
    Stats: 6'1", 207 lbs
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    BodyPoints: 20222
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    britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000)
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    thursday 5k run in 33.35.Today the emphasis is on chest. Cardio is 12 minutes bike 3minutes at levels 1 to 4 at 30 to 35kmh. warm up sets are [ 1 x 35 reps] Chest push [ 45kilo] guillotine 50kilo, plate raises 15 kilo and chest chain split [ 35kilo] exercises are Chest push press [ 3 x 11 x 65kilo] guillotine [ 3 x 11x 65kilo] plate raises [ 3 x 11 x 25 kilo] chest chain split [ 3 x 11 x 45 kilo] bench press [ 3 x 11 x 100kilo] hack squat [ 3 x 11 x 120 kilo] concentrated hack press [ holding weight with knees bent for 15 secs on dip] {3 x 11 x 100kilos}calf raises [ 3 x 11 x 60 kilo] chin ups [ 3 x 11 x own body weight
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
    Reply With Quote

  12. #342
    Registered User britonarius's Avatar
    Join Date: Dec 2007
    Location: Durham, United Kingdom (Great Britain)
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    Friday - carnivore at double strength - 15 minutes speed training as per monday / wednesday. Today is squat day this is what we do to prepare for the scrums. Cardio is rower 1500 metres heavy setting computer at 38 strokes per minute and 9 minutes bike constant rover [ speed up last 10 seconds - 15 seconds - 20 seconds etc ] this is taxing as you get a full 1 minute 50 at pace ] - warm ups [ 35 reps ] are hack squats [ 100k] concentrated hacks [ 100k] accentuated hacks [ 90k] squats [ 80k] and z squats [ 75k] - the 3 hacks are done twice so hacks [ 6 x 11x 150k] con. hacks [ 6 x 11 x 140k] acc. hacks [ 6 x 11 x 135k] squats [ 3 x 11 x 125k] z squats [ 3 x 11 x 125k] plus press ups [ 3 x 11 x own body weight ] inverted press ups [ 3 x 11 x own body weight. Note this is staessi extended as it is a real 4 day programme and i do 5
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
    Reply With Quote

  13. #343
    Registered User britonarius's Avatar
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    Ok no match today - though today we have open trials for prospective rugby players , young guys that want to get in at ground level.
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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  14. #344
    Registered User britonarius's Avatar
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    Ok did the 10k sunday in 52.55 , pretty good time and the trials saturday turned up a good prospect; so things are looking up..so ..Monday 15minutes of speed training , running 100 metres , jogging 100 , running 200 m and jogging 200m in that order until 15 minutes was used. This is done outside at an athletic track. Into the gym for Staessi training , 7 core exercises plus 2 options , 4 iron warm ups and 2 pieces of cardio. Todays emphasis is on arms , the option is neck shrugs [ twice - ooh yeah] - cardio is 1000m row against a computer set for medium water conditions and computer is rowing at 38 strokes per minute, you have to beat the computer. Second cardio piece is 6 minutes bike , speed between 35 and 40 k , 2 minutes level 1 , 2 minutes level 2 , 1 minute level 3 and 1 minute level 4. 4 warm up pieces are drag curls , skull crushers [ ladder bar] , old school and bike bar wide grip curls. exercises are triceps - skullcrushers [ 40 and 45 kilos] old school [ 40 and 42.5 kilo] , pull downs [ 60 and 70 kilo] -biceps - drags [ 50 and 55 kilo] sleeping spiders [ 60 and 70 kilo] bike bar curls [ 60 and 70 kilo] -forearms - wrist curls [ 100 to 120 kilo]and neck shrugs 130 kilo.warm up sets are 35 reps - actual sets are 11 reps x 3 sets. warm ups were done at 35 kilos
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
    Reply With Quote

  15. #345
    Registered User britonarius's Avatar
    Join Date: Dec 2007
    Location: Durham, United Kingdom (Great Britain)
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    britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000) britonarius has a reputation beyond repute. Second best rank possible! (+100000)
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    tuesday 5 k run in 32.41 - then its back and abs training. Bike is 9 minutes 30 to 35kmh , 2minutes level1 - 2 minutes level2 1 minute level3 and 1 minute level4. Rower is 1000m hard level [ windy conditions] computer set at 41strokes. warm ups [ 35 rep set ] are ab curls[ 60kilo] sidewinders [ 55kilos] t bar row close grip 30 kilo and t bar wide grip 35 kilo. all sets are 11 reps , 3 sets each of the disciplines. Ab stings 3 x 11 x 120kilo.Ab extensions 120 kilo.Reverse curls 90kilo. elevated curls 90kilo.Lay back row - 80kilo. short cable row 90kilo. tbar close grip 60kilo and t bar wide grip 65 kilo. gorillas [ own body weight] The 2 options were hamstring press single leg and both legs , single at 70 kilo - both at 150 kilo
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  16. #346
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    15 minutes speed training. Today is shoulders - warm ups 35 reps are shoulder press [ 35 kilo] shoulder levers [ 35kilo] cubans [ 16kilo db] and lorians [ 16 kilo db] - Exercises are cubans [ 3x11x 20kilo] lorians [ 3x11x22kilo] shoulder lever press [3x11x 55kilo] shoulder press [ 3x11x60kilo], front lateral raises [ 3x11x22kilo]- lateral bike bar cable pull [ 3x11x60kilo] lateral bull bar cable pull [ 3x11x65kilo] leg press [ 3x11x160kilo] and leg sleigh [ 3x11x200kilo].
    Cardio was 9 minutes bike - 40 to 45 kmh 2 minutes level1 - 3 minutes level 2 2 minutes level4 and 2 minutes level 5 & 500 metre row heavy choppy conditions computer at 44 strokes.The juniors have a match tonight should be good watching.
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  17. #347
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    thursday 5k run in 35.12.Today the emphasis is on chest. Cardio is 12 minutes bike 3minutes at levels 1 to 4 at 30 to 35kmh. warm up sets are [ 1 x 35 reps] Chest push [ 45kilo] guillotine 50kilo, plate raises 15 kilo and chest chain split [ 35kilo] exercises are Chest push press [ 3 x 11 x 65kilo] guillotine [ 3 x 11x 65kilo] plate raises [ 3 x 11 x 25 kilo] chest chain split [ 3 x 11 x 45 kilo] bench press [ 3 x 11 x 100kilo] hack squat [ 3 x 11 x 120 kilo] concentrated hack press [ holding weight with knees bent for 15 secs on dip] {3 x 11 x 100kilos}calf raises [ 3 x 11 x 60 kilo] chin ups [ 3 x 11 x own body weight
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  18. #348
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    Friday - carnivore at double strength - 15 minutes speed training as per monday / wednesday. Today is squat day this is what we do to prepare for the scrums.Squats are staple fare to rugby players! Cardio is rower 1500 metres heavy setting computer at 38 strokes per minute and 9 minutes bike constant rover [ speed up last 10 seconds - 15 seconds - 20 seconds etc ] this is taxing as you get a full 1 minute 50 at pace ] - warm ups [ 35 reps ] are hack squats [ 100k] concentrated hacks [ 100k] accentuated hacks [ 90k] squats [ 80k] and z squats [ 75k] - the 3 hacks are done twice so hacks [ 6 x 11x 150k] con. hacks [ 6 x 11 x 140k] acc. hacks [ 6 x 11 x 135k] squats [ 3 x 11 x 125k] z squats [ 3 x 11 x 125k] plus press ups [ 3 x 11 x own body weight ] inverted press ups [ 3 x 11 x own body weight. Note this is staessi extended as it is a real 4 day programme and i do 5. NB i am a professional , this form of training is not for amateurs posers or the needle in the arse brigade!
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  19. #349
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    no match but there is additional training for the players emphasis on tractor trailer and kicking
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  20. #350
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    53 dead for 10k then training with team emphasis on scrum
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  21. #351
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    Ok did the 10k sunday in 53.00, thats my best in 2 years. This is the last week of the current staessi set pieces they change next week ..so ..Monday 15minutes of speed training , running 100 metres , jogging 100 , running 200 m and jogging 200m in that order until 15 minutes was used. This is done outside at an athletic track. Into the gym for Staessi training , 7 core exercises plus 2 options , 4 iron warm ups and 2 pieces of cardio. Todays emphasis is on arms , the option is neck shrugs [ twice - ooh yeah] - cardio is 1000m row against a computer set for medium water conditions and computer is rowing at 38 strokes per minute, you have to beat the computer. Second cardio piece is 6 minutes bike , speed between 35 and 40 k , 2 minutes level 1 , 2 minutes level 2 , 1 minute level 3 and 1 minute level 4. 4 warm up pieces are drag curls , skull crushers [ ladder bar] , old school and bike bar wide grip curls. exercises are triceps - skullcrushers [ 40 and 45 kilos] old school [ 40 and 42.5 kilo] , pull downs [ 60 and 70 kilo] -biceps - drags [ 50 and 55 kilo] sleeping spiders [ 60 and 70 kilo] bike bar curls [ 60 and 70 kilo] -forearms - wrist curls [ 100 to 120 kilo]and neck shrugs 130 kilo.warm up sets are 35 reps - actual sets are 11 reps x 3 sets. warm ups were done at 35 kilos .
    Last edited by britonarius; 05-15-2012 at 05:43 AM. Reason: incorrect time
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  22. #352
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    tuesday 5 k run in 30.21 - then its back and abs training. Bike is 9 minutes 30 to 35kmh , 2minutes level1 - 2 minutes level2 1 minute level3 and 1 minute level4. Rower is 1000m hard level [ windy conditions] computer set at 41strokes. warm ups [ 35 rep set ] are ab curls[ 60kilo] sidewinders [ 55kilos] t bar row close grip 30 kilo and t bar wide grip 35 kilo. all sets are 11 reps , 3 sets each of the disciplines. Ab stings 3 x 11 x 120kilo.Ab extensions 120 kilo.Reverse curls 90kilo. elevated curls 90kilo.Lay back row - 80kilo. short cable row 90kilo. tbar close grip 60kilo and t bar wide grip 65 kilo. gorillas [ own body weight] The 2 options were hamstring press single leg and both legs , single at 70 kilo - both at 150 kilo
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  23. #353
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    15 minutes speed training same as monday. today is shoulders - warm ups 35 reps are shoulder press [ 35 kilo] shoulder levers [ 35kilo] cubans [ 16kilo db] and lorians [ 16 kilo db] - Exercises are cubans [ 3x11x 20kilo] lorians [ 3x11x22kilo] shoulder lever press [3x11x 55kilo] shoulder press [ 3x11x60kilo], front lateral raises [ 3x11x22kilo]- lateral bike bar cable pull [ 3x11x60kilo] lateral bull bar cable pull [ 3x11x65kilo] leg press [ 3x11x160kilo] and leg sleigh [ 3x11x200kilo].
    Cardio was 9 minutes bike - 40 to 45 kmh 2 minutes level1 - 3 minutes level 2 2 minutes level4 and 2 minutes level 5 & 500 metre row heavy choppy conditions computer at 44 strokes.Junior training tonight they play tomorrow and as usual they will all want to play - however some will be disappointed.
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  24. #354
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    thursday 5k run in 34.25.Today the emphasis is on chest. Cardio is 12 minutes bike 3minutes at levels 1 to 4 at 30 to 35kmh. warm up sets are [ 1 x 35 reps] Chest push [ 45kilo] guillotine 50kilo, plate raises 15 kilo and chest chain split [ 35kilo] exercises are Chest push press [ 3 x 11 x 65kilo] guillotine [ 3 x 11x 65kilo] plate raises [ 3 x 11 x 25 kilo] chest chain split [ 3 x 11 x 45 kilo] bench press [ 3 x 11 x 100kilo] hack squat [ 3 x 11 x 120 kilo] concentrated hack press [ holding weight with knees bent for 15 secs on dip] {3 x 11 x 100kilos}calf raises [ 3 x 11 x 60 kilo] chin ups [ 3 x 11 x own body weight
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  25. #355
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    Friday - carnivore at double strength - 15 minutes speed training as per monday / wednesday. Today is squat day this is what we do to prepare for the scrums. Cardio is rower 1500 metres heavy setting computer at 38 strokes per minute and 9 minutes bike constant rover [ speed up last 10 seconds - 15 seconds - 20 seconds etc ] this is taxing as you get a full 1 minute 50 at pace ] - warm ups [ 35 reps ] are hack squats [ 100k] concentrated hacks [ 100k] accentuated hacks [ 90k] squats [ 80k] and z squats [ 75k] - the 3 hacks are done twice so hacks [ 6 x 11x 150k] con. hacks [ 6 x 11 x 140k] acc. hacks [ 6 x 11 x 135k] squats [ 3 x 11 x 125k] z squats [ 3 x 11 x 125k] plus press ups [ 3 x 11 x own body weight ] inverted press ups [ 3 x 11 x own body weight. Note this is staessi extended as it is a real 4 day programme and i do 5
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  26. #356
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    additional trainer for the team emphasis on attack techniques
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  27. #357
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    56 for the 10k but it was much warmer today than it has been. additional training today for selected members
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  28. #358
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    Monday 15minutes of speed training as per usual.Gym work is arms - warm ups are sleeping spiders , rope curls [ pre opened] , inverted robotic tricep pulls and drag curls [ all 35 reps and 40 kilo], the 7 cores are all 3 sets of 11 reps but this week the last rep gets a 10 second hold.Weight is static , biceps at 60 kilo triceps at 70 kilo, forearms at 110 kilos.Biceps - sleeping spiders , drag curls and pre open rope curls. Triceps - drag curls robotic pulls and push downs. Forearm is foorearm curls. The additionals [ 3 x 11 ] are neck shrugs [ 150 kilos] and mixed lift shrugs [ 130 kilos], hamstring presses [ both legs ] 80 kilo and hamstring stretches [ single leg] 60 kilos.
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  29. #359
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    Ok 5k in 29.49 thats kicking arse. Back and abs today - 9 minutes bike and 1000metres on rower at heavy setting.warms are all at 35 reps reverse curls at 80 kilo, stings at 80 kilos, t- bar close grip at 45 kilo and t bar wide grip at 45 kilos, the 7 cores are reverse curls [ 110 kilo] stings [ 110 kilos] side grip full extensions [ 100 kilos] and sidewinders [ 100 kilos] for the back its lay back pulls [ 80 kilos] t-bar wide grip [ 70 kilos] and t bar close grip [ 75 kilos] the 2 options are neck shrugs [ 120 kilos] and mixed lift shrugs [ 120 kilos]
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  30. #360
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    15 minutes speed training same as monday. today is shoulders - warm ups 35 reps are shoulder press [ 35 kilo] shoulder levers [ 35kilo] cubans [ 16kilo db] and lorians [ 16 kilo db] - Exercises are cubans [ 3x11x 20kilo] lorians [ 3x11x22kilo] shoulder lever press [3x11x 55kilo] shoulder press [ 3x11x60kilo], front lateral raises [ 3x11x22kilo]- lateral bike bar cable pull [ 3x11x60kilo] lateral bull bar cable pull [ 3x11x65kilo] leg press [ 3x11x160kilo] and leg sleigh [ 3x11x200kilo].
    Cardio was 9 minutes bike - 40 to 45 kmh 2 minutes level1 - 3 minutes level 2 2 minutes level4 and 2 minutes level 5 & 500 metre row heavy choppy conditions computer at 44 strokes
    Within the realms of reason - nothing is impossible.
    IMMORTALITY IS A STATE OF MIND
    Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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