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Back operation tomorrow

This morning did an outdoor session at maroubra beach.
20 push-ups on surf club steps.
Run to water (about 60m)
Submerge
Run back
Rest 1
Min



Did that 10 times.
Water was cold. Running on the sand was ok for the back. Good session
 
taurus said:
This morning did an outdoor session at maroubra beach.
20 push-ups on surf club steps.
Run to water (about 60m)
Submerge
Run back
Rest 1
Min



Did that 10 times.
Water was cold. Running on the sand was ok for the back. Good session
Click to expand...

Saw this the other week, was thinking about giving it a whirl. We live about 100m from the beach, down there with the kids all the time.

[youtube]M6OWCmfxe48[/youtube]
 
Last night did legs and some shoulders

FRONT SQUATS!! back felt pumped but not sore
5x10
started with just bar, then put 10kg on each side, felt ok
one legged squats off step, 5x10 each leg
sldl with just the bar 5x10

then i did upright rows 5x10
BB shoulder press 5x10

this morning was a 5am bicep bash before work
5x10 bb curls
5 x 10 DB curls superset with 12 tricep dips
5x10 tricep pushdowns
 
last night

Two hand rope slam x 15
Med ball twists x 14
400m run
30 sec plank.

1 min rest

Med ball push-ups x 15
Step ups x 10
200m run
30 sec plank

1 min rest

Leg raises x 15
Dips x 15
400m run
30 sec plank

1 min rest

Decline push ups x 12
Burpees x 7
200m run
30 sec plank

1 min rest

21's w/22.6kg plate
Lunge to front fence - 12
400m run
30 sec plank

did that twice through. Feeling good
 
ink81 said:
Saw this the other week, was thinking about giving it a whirl. We live about 100m from the beach, down there with the kids all the time.

[youtube]M6OWCmfxe48[/youtube]
Click to expand...

Any workout you can incorporate with the kids is great, coming up to summer I really want to get my two little ones out and about to help get daddy shredded :D
 
Yesterday was chest
5x10 bench
5x10 weighted dips
4x6 (max) low flyes on olympic rings. I did them with the vest and 15kgs in it. I was tin-fruited
 
did another fitness test today, i have about 6 or 7 of them which i do one a week & time myself. Hopefully when they come round again I'll have a better time! last week was

21 ring dips
21 barbell curls
21 rope slams
15 ring dips
15 bb curls
15 rope slams
9 ring dips
9 bb curls
9 rope slams

today was

400m run, 12 chins, 12 burpees. 3 sets of that, no rest. I did it in 8.39. Those burpees slow you down so badly. The last set of chins killed me, i had to stop on each one after 6! hahah. ah well, next time i do this will be in 6 weeks i think, so hope i can better that time...
 
I had back today, silly move after the chins yesterday...
I tried [MENTION=3627]Silverback[/MENTION]; chin up thing.
1,2,3,4,5,6,7,8,9,then 10 reps
I was tin fruited. Got to 7 then started going in reverse! lol
then did 4 x 10 inverted rows and some lunges.
back and arms pumped
 
Started a modified version (lighter squats & deads thanks to back) of the beginners (ha, me a beginner?) strength program for something totally different...

Took a while, as i use the same bar for bench & squats, but Ill get used to that. Alot of prep req'd for the 1st couple of workouts, calculator and pencil/chalk needed...

Going on 1rm of bench as 150kg (its 160 but i don't want to kill myself just yet)
1rm squat 100
1rm deads 60kg

Bench 50% 5 reps x 1 set, 60% 4 reps x2, 70% 3 reps x2, 75% 3 reps x5
Squat - 50% 5x1, 60% 5x2, 70% 5x5
Bench - 50% 5x1, 60% 5x1, 70% 4x4
Flies - 10x5 (did low ring flyes as dumbells i have are way too light, need to purchase something)

Good mornings - 5x5

took a while, but i loved it.
 
Good to see you back into Deads and Squats, I know the feeling coming back after a back injury. It's scary but great. Be Careful :).
 
ink81 said:
Good to see you back into Deads and Squats, I know the feeling coming back after a back injury. It's scary but great. Be Careful :).
Click to expand...

thanks man. Its 6 months since the 2nd op. Everything is moving as it should, but some mornings i'm stiffer than a honeymooner's dick and getting moving takes a bit longer. Yoga once a week plus stretching everynight has really helped...
 



TUESDAY



2 hand rope slams x15
Med ball twists x 10
Run 400m
Plank 30sec
Med Ball Pushups x 14
BB curls x 12
Run 200m
Plank 30 sec

Pushdowns x 12
Ring Dips x 12
Run 300m
Plank 30 sec

Tricep dips x 15
Burpess x 7
Run 200m
Plank 30 sec

21’s w/13.6
Lunge to gate
Run 400m
Plank 30 sec




Went thru this twice, felt tired & calves pumped
 
Yesterday did this one, first deads, albeit very light, in a long time....

Wednesday
Deadlift to knees - 50% 3x1, 60% 3x1, 70% 3x2, 75% 3x4
Incline Bench - 6x4
Dips - 5x5
Deadlift from pins - 55% 4x1, 65% 4x1, 75% 4x2, 85% 3x4
Lunges - 5x5
Abs - 10x3
 
Was signed up to the obstacle race 'Australias Greatest Athlete' this weekend, but its been put off til next year!! damn dawg
 
Yesterday arvo

Chins x 10
DB SHoulder press x 12
run 400m

BB curls x 12
Tricep dips x 15
run 200m

DB curls x 10
Tricep pushdown x12
run 400m

Sledgies x 20
side raises x 12
run 200m

Calves on step x 20
Ropes x 20
run 400m

Went thru this twice
 
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