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HAVE A GO HERO Vol.1

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AvatarBoar
Intervals are the way forward ! Looking like some top notch workouts are happening biglad !
Avatarbigladlusk
Post Edited: 29.07.2012 @ 11:27 AM by bigladlusk
Thank you Boar, I am more focused than I have been in a long time so hopefully I'll stay with it. Shoulder elbow doing good!


Warm up 5 mins on heavy bag light

Leg swings stretch x 10 front/side/back 3 times each leg

Skipping 40 seconds hard 10 seconds rest 6 sets very tough I want to get good at this and do 12 sets

Heavy bag 2 x 2 min rounds hard

Tabata heavy bag 40 seconds hard 15 seconds rest 6 sets

SUPERSET
Set 1 :Lat pull down 60kg x 12/ calf raise 40kg x 25/ preacher curl 35kg x 12
Set 2 : lat pull down 82.5 x 9 /calf raise 40 x 22 / preacher curl 35 x 9
Set 3 : lat pull down 81.5 x 8/calf raise 40 x 22/ preacher curl 35 x 9
Set 4 : lat pull down 75 x 10/calf raise 40 x 25/ preacher curl 35 x 6+ 2 standing up

Sit ups 50 total very tough I'm humbled core needs a lot of work
Leg raises 3 x 10
Gripper 65kg x 30/20/12 last rep held till death
AvatarBoar
my bad shoulder seems to have mended itself !!

im one who deffo needs new challnges to keep motivated , KUDOS to these guys that can just do powerlifting year after year after year ....

http://ironmanireland.com
Avatarbigladlusk
Are you coming over for this Boar ? If so let me know and I'll head up to cheer you on. I am going to get back doing some road work it seems to be the only thing that keep the weight down. I will prob head back to the mma club or Thai boxing soon and do complimentary weight training. I went to see a man about my shoulder/elbow and he tortured me for a few sessions now I feel like a new man. I should have gone to him years ago.
Avatarbigladlusk
Bar x 20/20/20
40 x 10/10/10
60 x 10
70 x 10
80 x 10
90 x 8/6/6
Possibly another rep in the last two sets but no spotter

Incline press
70 kg x 8/9/7
Bad line on last set

Left shoulder tender technique is improving, need to do more rotator work

Mega set non stop
Side delt fly 12.5 kg x 22
Tricep press downs 37.5kg x 15
Front delt raise 11.5 kg x 14
Tricep press downs 37.5 x 12
Rear delt raise 12.5 x 15
Tricep press down 37.5 kg x 9

Early morning session!
Avatarbigladlusk
Post Edited: 31.07.2012 @ 14:10 PM by bigladlusk
Body weight 113.5kg
Down from 117kg two weeks ago.
Sticking with diet for time being
Avatarbigladlusk
skipping to warm up

stretching-
front leg swing x 100 each leg
side leg swing x 60 each leg

Heavy bag- ONLY RESTING BRIEFLY WHEN NEEDED, tried to keep moving non stop
inside left leg kick x 100
right low kick x 100
front kick left x 40
front kick back leg x 40
left front kick/right front kick x 50

Jab-Cross x 80 focus on speed,power and footwork/head movement
Right cross power shot x 100

Hyperextention with b/w 70 reps total, resting briefly when needed
sit ups 50 total resting briefly when needed
leg raises 30 total resting when needed.

good work out, no pain feeling lighter and faster.
Avatarbigladlusk
Bit of a layoff due to asthma and chest infection

3 mile run cross country 29:14
Avatarbigladlusk
sledgehammer and tire x 2mins
pull truck tyre on un even ground with long grass x 30M
power walk with baby in buggy 1hr and 10 minutes.

chest is better etc return to norm now

new set up in farmers field, strongman training with tyres and sledge to be a regular theme. Farmers walk to be bought or made soon
Avatarbigladlusk
Run 2 mile walk 1 mile
Bench press
Bar x 10/10/10
40 kg x 10/10
60 kg x 10/5
80 kg x 5
90 kg x 8/7/7
70 kg x 15/8 shoulder pain
Sit ups
Tried tricep push downs but tank is empty
Avatarbigladlusk
Road run flat enough
3.1 miles 28:40 handy enough
3 more 3 milers then up to 4 miles
Weights and bag tomorrow, still too heavy
Avatarbigladlusk
Ran 30 mins every second day for last week
Did 4.5 miles in 42 mins handy enough Yesterday
Building up to 1 hour runs every day

Tonight
Bench press
Bar x 20/10/20
40 x 10/10
60 x 10
70 x 3
80 x 3
90 x 3
95 x 3 elbow hurt, can't go heavy still back to ten reps
60 x 29

Heavy bag boxing
3x3 minutes
Tabata 12 x 40 seconds hard 20 seconds rest, total 12 minutes
Punch out drill heavy bag
Tabata 6 x 30 seconds fast as possible 30 seconds rest 6 minutes total

Big right hand x 50
Avatarbigladlusk
5 k 27 minutes handy enough
Up mileage now to 6.4 k from Sunday

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