My goals are to increase my aerobic fitness and muscular endurance.
I have a 20kg kettlebell, some sandbags, and a bodyweight. I'll be training primarily with these but some days will get to the gym for some real weights. I've just ordered Steve Cotters bodyweight conditioning DVD and Kettlebell encyclopedia DVD's so eagerly anticipating these arriving.
First program
Deadlifts 3x6 with 80kg
Inverted rows 3x8-10
decline pushups 3x15-20
Rest 60sec between sets of deads but you can do one set of the rows then pushups straight after then rest 60sec.
Written as sets x reps.
For the inverted rows put the little bar across the two chairs and row yourself up to the bar. Careful it doesn't move. You can use your pushup handles for the pushups.
It was easy enough. Had trouble getting my chest all the way up to the bar in the inverted rows (could only get to 6-8" away). I'm also having alot of trouble keeping my back straight when deadlifting. It's kinda straight on the way up, but bends a fair bit going down. I ended up doing a few more deadlifts working on my technique but I couldn't get it.
It was easy enough. Had trouble getting my chest all the way up to the bar in the inverted rows (could only get to 6-8" away). I'm also having alot of trouble keeping my back straight when deadlifting. It's kinda straight on the way up, but bends a fair bit going down. I ended up doing a few more deadlifts working on my technique but I couldn't get it.
That will be fine for the inverted rows.
What do you mean about trouble keeping a straight back? If you rounded your back when lowering then try bending your legs more to lower it. Keep your eye-line up (pick a spot about head height and keep looking at it through the whole movement).
70kg is nice for the essentially the first time deadlifting.
What should I do before I go running? I normally just jump around a bit, then walk, jog slowly and build up to my normal pace over like 3min or so. Just wondering if this is good enough?
It was easy enough. Had trouble getting my chest all the way up to the bar in the inverted rows (could only get to 6-8" away). I'm also having alot of trouble keeping my back straight when deadlifting. It's kinda straight on the way up, but bends a fair bit going down. I ended up doing a few more deadlifts working on my technique but I couldn't get it.
Could you pull your heels closer to your butt? When I started these, I had my heels as close to my butt as possible, and as I've gotten stronger I've moved them further away. The goal here really is to get full range of motion, so it's best to get your chest all the way to the bar and to pull your shoulder blades together.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
If your talking about the inverted rows, I think his problem is the bar is so high, not his lack of strength. I could be wrong, but thats how I imagine he's doing it. Sam?
Could you pull your heels closer to your butt? When I started these, I had my heels as close to my butt as possible, and as I've gotten stronger I've moved them further away. The goal here really is to get full range of motion, so it's best to get your chest all the way to the bar and to pull your shoulder blades together.
Problem solved. Yesterday I started it with my arms vertical (nipple level under bar), so when I was near the top the bar was more inline with my collar bone. I moved my heels closer to the bar so my arms were not longer vertical (more like xiphoid process under bar) so when I was at the top, the bar was at nipple level. I wasn't getting alot closer to the bar but it now feels like i'm doing it right. And looking back at that video, it's kinda hard to see, but he doesn't start with his arms vertical. Now it's just strength holding me back
If your talking about the inverted rows, I think his problem is the bar is so high, not his lack of strength. I could be wrong, but thats how I imagine he's doing it. Sam?
The bar is an arms length away. My back is still on the ground when i'm holding the bar.
How did you do the beep test? Thats an awesome score by the way.
You got the 110kg dead. Nice work.
I don't know, I just wanted to work on my deadlifts. But today i've got some nasty bruises on my knees and shins, perhaps i'm not doing them as good as I thought I was , oh well.
A mate had the beep test on CD so we measured out 20m in the carpark and cranked the CD in a car
Beep test is a test that has you run over 20min intervals and beat a beep. The beeps get quicker over time. If a beep beats you to the end then you have one more chance before your out. The level you get corresponds to a VO2max table.
Didn't do anything physical today. Hitting the weights in the morning.
Had soccer training tonight (I don't play) so that killed the energy I had to do some kettlebell stuff.
Beep test is a test that has you run over 20min intervals and beat a beep. The beeps get quicker over time. If a beep beats you to the end then you have one more chance before your out. The level you get corresponds to a VO2max table.
Sounds like a recipe for barfing.
Great new log, guys. What a great way to keep in touch, and work towards a mutual end goal. Love the complementary avatars. And welcome to the board, Sam. Good to have another Dunn with us.
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leg press (with focus on adductor's and VMO) 3x12 (120kg)
swiss ball ab crunch 3x15
db bench press 3x8 (32.5kg)
db row 3x8 (42.5kg)
db shrugs 3x8 (35kg)
incline db curls 3x8 (12.5kg)
Stretched.
First two supersets were done one exercise then straight into exercise two then 60sec rest. The last superset was done continuously with the goal of fatiguing forearms.
I have a weaker VMO compared to VLO so leg press was good to isolate them.
P.S. I downloaded an mp3 of the beep test and have it on my ipod, so now I can do it whenever I want
I did that but I think I must have got a fast version cause I totally sucked the one time I did it. Totally sucked! Once I do some more running I'll try again. Won't ever get 9.8 though.
The brothers prepare for the wedding
, oh well.
) in the morning and had class in the afternoon.
Linear Mode
