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 Post subject: Re: Simi's Training Journal
PostPosted: Sat Feb 04, 2012 4:28 pm 
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Rabbit
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Joined: Fri Nov 04, 2011 4:17 am
Posts: 129
Location: Melbourne, Australia
4.2.2012

CHEST

I managed to get to the gym for my chest session, despite having 3 fillings replaced in my upper mouth, and numb, tingling and painful jaw... decline bench didn't feel very nice :(
It wasn't as big a session as I would normally do, but at least I did something!

Dumbbell bench press
10kg's x 15
12kg's x 12
12kg's x 11
12kg's x 10
12kg's x 9

Decline dumbbell bench press/b]
10kg's x 12
Repeated x 4

[b]Seated cable flies

9kg (each side) x 12
Repeated x 4

Dumbbell flies
7kg's x 12
9kg x 12
9kg x 10
9kg x 10

Incline dumbbell bench press
9kg x 8
8kg x 10
8kg x 10
8kg x 10

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 Post subject: Re: Simi's Training Journal
PostPosted: Sat Feb 04, 2012 5:03 pm 
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Location: Melbourne, Australia
5.2.2012

Training update will come later, after I train ;) but for now, here's a gun update!


Attachments:
-3.jpg
-3.jpg [ 61.21 KiB | Viewed 1690 times ]
-2.jpg
-2.jpg [ 75.76 KiB | Viewed 1690 times ]
File comment: Not sure of any good poses to show off my back...
-1.jpg
-1.jpg [ 47.11 KiB | Viewed 1690 times ]

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 Post subject: Re: Simi's Training Journal
PostPosted: Sat Feb 04, 2012 5:04 pm 
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2024
Location: Lee's Summit,MO
Wow Simi love the pics! You look awesome!

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 Post subject: Re: Simi's Training Journal
PostPosted: Sat Feb 04, 2012 6:14 pm 
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Synny667 wrote:
Wow Simi love the pics! You look awesome!


Thank-you!

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 Post subject: Re: Simi's Training Journal
PostPosted: Sat Feb 04, 2012 7:38 pm 
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And for the sake of comparison...


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File comment: late 2009 vs early 2012
back.jpg
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 Post subject: Re: Simi's Training Journal
PostPosted: Sat Feb 04, 2012 8:19 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2024
Location: Lee's Summit,MO
Wow that is a big difference

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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Simi's Training Journal
PostPosted: Sat Feb 04, 2012 9:37 pm 
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Posts: 129
Location: Melbourne, Australia
Synny667 wrote:
Wow that is a big difference


YEP!
I've put on about 10kg's (22lb) since then and proud of it :D

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 Post subject: Re: Simi's Training Journal
PostPosted: Sat Feb 04, 2012 9:40 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2024
Location: Lee's Summit,MO
2 thumbs up!!

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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Simi's Training Journal
PostPosted: Sun Feb 05, 2012 3:11 am 
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Joined: Fri Nov 04, 2011 4:17 am
Posts: 129
Location: Melbourne, Australia
5.2.2012

RUN!

Today was a run day. I ran about 5.5km. It was stinking hot, blasting winds, dust, leaves and debis pelting into my body and stinging my eyes. The strength of the wind was a real challenge to battle against, but I didn't let it stop me! Besides, I know I will be facing much more ruthless obstacles in the Tough Mudder.
I had to walk up the last hill, but I ran most of it and was really proud of myself, this being only the second run I've done in years.
BRING IT ON!

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 Post subject: Re: Simi's Training Journal
PostPosted: Mon Feb 06, 2012 5:05 am 
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Posts: 129
Location: Melbourne, Australia
6.2.2012

SHOULDERS/ABS

Shoulder press
10kg x 12
Repeated x 3
Dropset
10kg x 10
7kg x 8

Cable side lateral raises
5kg (each side) x 12
Repeated x 3
Dropset both sides
7kg x 6
5kg x 6

Cable front raises
5kg (each side) x 12
Repeated x 3
Dropset both sides
7kg x 6
5kg x 6

Cable bent over flies
5kg (each side) x 12
Repeated x 4

Reverse machine flies
Dropset
28kg x 8
22kg x 8
Repeated x 4

Machine Iso press
Dropsets each side
16kg x 12
11kg x 12
7kg x 12
Repeated x 3

AB circuit
Sit-ups x 50
Holding legs out straight while lying on back for 5 seconds x 20
Stability ball leg pull-ins x 20
15 leg raises x 3

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 Post subject: Re: Simi's Training Journal
PostPosted: Tue Feb 07, 2012 4:40 am 
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Joined: Fri Nov 04, 2011 4:17 am
Posts: 129
Location: Melbourne, Australia
7/2/2012

RUN

My third run ever! I felt fairly strong... but a little tired from work. I managed to run 4.5km without walking. I'll work on increasing my stamina over the next few weeks. I want to be able to run consistently for longer than that.
Sill, I think I'm doing fairly well for a non-runner ;)

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 Post subject: Re: Simi's Training Journal
PostPosted: Wed Feb 08, 2012 2:22 pm 
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Posts: 129
Location: Melbourne, Australia
9.2.2012

BACK/LEGS

I actually did TWO workouts today! It's probably not ideal, but I trained back in the morning, and took a colleague of mine through a basic leg session in the afternoon.

Here's what I did for back:

Dumbbell pull-overs
10kg x 15
12kg x 12
15kg x 12 - repeated x 2

Bent over dumbbell rows
17kg (each side) x 12 - Repeated x 4

T-bar row
25kg x 12 - Repeated x 4
Last set was a dropset to 20kg x 10

Iso row machine supersets
Superset
40kg (20kg each side) x 10 - wide grip
40kg (20kg each side) x 10 - close grip
Repeated x 4

Lat pull-down
35kg x 12
40kg x 10 - repeated x 3

Barbell bent over row
35kg x 12
40kg x 10 - repeated x 3

I won't write the weights here, as I was paying more attention to instructing my friend, and also my legs were so sore from all the running I've been doing, so the weight was nothing impressive. It was more of a recovery session for me, I wasn't concerned with lifting heavy. Still felt it though!

Hack squats
4 sets, 12 reps

Leg press
4 sets, 12 reps

Leg extension/b]
3 sets, 12 reps

[b]Lying leg curl

3 sets, 12 reps

Standing Leg curl
3 sets, 12 reps

Abductors
3 sets, 12 reps

Calf Press
3 sets, 12 reps

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 Post subject: Re: Simi's Training Journal
PostPosted: Sat Feb 11, 2012 3:57 pm 
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Joined: Fri Nov 04, 2011 4:17 am
Posts: 129
Location: Melbourne, Australia
10.2.2012

ABS/ARMS

Ab circuit
Situps x 60
Lying and extending legs x 20 (holding for 5 seconds)
Stability ball leg pull-ins x 20
Elevated leg mountain climbers (still no idea what these are ACTUALLY called) x 40 (20 per leg)
Straight leg raises x 20

Dumbbell bicep curls
7kg's x 12
9kg's x 10 - repeated x 3 with dropset to 7kg's x 10 on last set

Barbell curls
Dropset
17.5kg x 10
10kg x 12
- Repeated x 4

Overhead dumbbell tricep extension
10kg x 12
15kg x 10 - repeated x 3

Single-arm tricep pulldown
Dopset
12kg x 10
10kg x 12
- Repeated x 4

Skullcrushers
12kg x 12 - repeated x 4

Close-grip barbell bench press and bench dips
Superset
17.5kg x 15
Bench tip with feet on floor x 10
- Repeated x 4

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 Post subject: Re: Simi's Training Journal
PostPosted: Sat Feb 11, 2012 4:09 pm 
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Joined: Fri Nov 04, 2011 4:17 am
Posts: 129
Location: Melbourne, Australia
11.2.2012

Cardio and Tough Mudder Prep

I have started doing cardio lately in preparation for the Tough Mudder at the end of March. However it seems my knees and ankles are not coping well with shock absorption, and over the past few days I've been experiencing intense pain in my knees and ankle/heel, especially on the left.
Growing up I suffered from "Osgood Schlatter's Disease" - my bones grew too fast for my muscles, but because I was very active/sporty and used my muscles a lot, it caused strain on my tendons, which actually began to tear from the bone, especially at the patella tendon, leaving my with weird knobbly knees and painful lumps just below my knee caps.
I used to use sports tape on my knee and foot to help with this, and have started using the same method of taping.
I have been unable to run which is really frustrating, but I did 30minutes on the elliptical today and that seemed to go ok.
So for now I'm going to have to limit my cardio to bike, elliptical and rowing, stay off my feet as much as I can and hope that it's heals quickly so I can keep up my prep for big day!

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 Post subject: Re: Simi's Training Journal
PostPosted: Tue Feb 14, 2012 1:23 am 
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Joined: Fri Nov 04, 2011 4:17 am
Posts: 129
Location: Melbourne, Australia
14/2/2012

CARDIO/DELTS

My ankles, heels and knees have become extremely painfull and swollen, so instead of running I chose to use the elliptical again.
I did 35minutes on the "sports interval" setting (I think it simulates hills)
I was dripping with sweat by the end!

I did some stretching for my sore joints before training delts.

Dumbbell press
8kg x 12
10kg x 10 - repeated x 3

Dumbbell front lateral raise
I did this while sitting on a bench to rest my feet, it was a bit more difficult than standing so I couldn't go as heavy as I would have liked
6kg (each arm) x 12 - repeated x 3

Side lateral raises
Again, I did this sitting on a bench
5kg (each arm) x 12 - repeated x 4

Machine Iso press
Dropset
16kg (each side) x 10
11kg (each side) x 12
7kg (each side) x 12
Repeated x 3

Reverse machine flies
Dropset
35kg x 8
22kg x 10
Repeated x 4

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