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  1. #4871
    fat belly frog's Avatar
    fat belly frog is offline Senior Member
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    Yesterday was the following

    am 1 hour swim squad, 2800m covered various drills and sets up to 400m

    After work was sprint day whilst walking the dog waiting for the kids to finish sports training

    30 min fast walk
    5 x 200m hill sprints
    15 min fast walk

    10 rounds of the following
    A1: 10 x Hindu squats
    A2: 60m flat out sprint
    A3: 5 push-ups
    A4: walk/gasp back to start

    Cheers
    "Times fun when you are having Flies" Kermit the frog

  2. #4872
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    Wednesday morning

    Wednesday morning - Taxi Frog

    In between dropping my kids and picking them up from their swim squad I managed a quick 40min gym session

    Warm up was 3 rounds of the following

    25 hindu squats, deep supported 3rd world squat, supported hangs,
    Then 5 mins of various back and hip flexior stretches

    Then into work B of starting strength. (Sets, reps, weight including oly bar weight

    Squats
    2 x 10 x 20kgs
    3 x 5 x 40kgs
    3 x 5 x 50 kgs
    5 x 5 x 65kgs

    Overhead press
    2 x 10 x 20kgs
    3 x 5 x 30kgs
    5 x 5 x 35kgs (struggled again with these today)

    Dead lift
    1 x 10 x 20kgs
    1 x 5 x 40 kgs
    1 x 5 x 50 kgs
    1 x 5 x 65kgs

    Pull ups
    3 x 5

    Chin ups
    2 x 5

    Kneeling cable pull downs (to failure)
    1 x 50 x 10kgs (work that little muscle in the back and trash the tris...)
    1 x 30 x 10....

    Cheers
    "Times fun when you are having Flies" Kermit the frog

  3. #4873
    Ghshl's Avatar
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    Worked up to a 120kg single in squat, a 82kg single in bench press and 10 singles at 115kg in deadlift.

  4. #4874
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    Today is leg day.

    Squats, lunges, snatches, calf raises and all that good stuff. Plenty of stretching. Done to max reps.

  5. #4875
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    Today was bench presses, military presses, bicep curls, dumbbell flys, and pushups.

  6. #4876
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    5 min jog on treadmill
    1a. Bench 3x8/8/6
    1b. Back Squat 3x15
    2a. DL 3x15
    2b. Shrugs 3x12-15
    3. 1 arm cable curl 3x6-15
    4. Reverse EZ Bar curl 2x15
    5a. OH Tri ext with rope 2x6-15
    5b. Diamond push-ups 3x12-15

  7. #4877
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    depressing day.

    felt a snap in the left, upper abdominal area while deadlifting 315lb. Not a tough weight, i have pulled it before.
    I could not move the weight.

    It hurts when i arc my back and extend my abs and when i inhale deep and hold the breath. Not sure if it is an ab tear.

    Have a doc appointment tom. Fingers crossed.
    Few but ripe.

  8. #4878
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    ^^^
    turned out to be a ribcage cartilege injury. been prescribed with 3 weeks of rest.

    doc said i can try stuff that does not stress the core muscles. fore-arm curls perhsp?
    Few but ripe.

  9. #4879
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    Today, I dusted off my rollerblades that have been sitting in the storeroom for the past 4 years and went for a 45 min rollerblade around my neighbourhood
    Angie C
    ~~~~~~

    http://www.infinitehealthwellness.com.au

    One way of eating does not work for everyone. Do what works for you.
    In other words, one person's food may be another's poison.

  10. #4880
    RichMahogany's Avatar
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    Quote Originally Posted by 70in2012 View Post
    ^^^
    turned out to be a ribcage cartilege injury. been prescribed with 3 weeks of rest.

    doc said i can try stuff that does not stress the core muscles. fore-arm curls perhsp?
    Jiu Jitsu guys get those kinds of injuries all the time. You'll be surprised by what you can do and also by what you can't. Getting up from bed may be the hardest part of your day for a little while. Coughing and laughing might be problematic too. Don't test it out too soon, because it's prone to reinjury when you think it's mostly healed.

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