Ok so I enjoyed the last one as I think it kept me focused so I've decided to keep a running log (as in it wont end after a certain ammount of time, not that I will just be running) that will go on indefinitely. Right now my goal is improving my areobic base which I'm doing by jogging. I plan on focusing on this until the end of September. I'm also looking to get down to 77kg. Wednesday 31st August 81kg Training: 3 mile run: 20:06 (I really pushed hard on this one) 50 Burpees: 3:00 Stretching Diet: Ham with wholegrain pasta. 4 eggs scrambled with 1 slice brown bread. Peanut Butter on 1 slice brown bread Protein Shake with 5g creatine wholegrain Pasta Bolognese Glass of milk
I have never been a fan of running, it does however hit the spot. My cardio improves through running quite quickly and I have started again after a layoff. Keep it up.
Sat 1st September Training: Deadlifts 5x2 165kg Kroc Rows 3x5 45kg Pull Ups 3x5 5kg Extensions 3x20 3x3 min rounds bagwork Upper body stretching (trying to improve shoulder flexibility) Diet: Tuna with pasta Protein + carb shake (during gym session) Choc. Milkshake (Post w/o) Rice + 5 rashes of bacon peanut butter sandwich toast with peanut butter Portion of shepards pie 4 eggs scrambled with slice of toast Glass of milk. I am always cycling a lot too as it's my only form of transport I normally cycle 10-15 miles a day. So that's how I can eat a lot of kcal and lose weight still.
These ones? http://articles.elitefts.com/traini...series-for-healthy-shoulders-needs-formatted/ Some other good stuff here: http://stronglifts.com/shoulders-dislocations/ http://www.ericcressey.com/tag/broomstick-dislocations http://tnation.t-nation.com/free_on...e_bodybuilding_injuries/shoulder_impingement_
Those may be great but it was a shoulder mobility drill of a CMA guy doing a "balancing a cup" type exercise I was thinking of, wasn't that you? Mitch
Aaaah. This one? [ame="http://www.youtube.com/watch?v=-ffpcRxWgsg"]Steve Cotter Tea Cup Shoulder Mobility Exercise 1: Part 2/2 - YouTube[/ame]
I remember that, a great drill. [ame="http://www.youtube.com/watch?v=-ffpcRxWgsg"]Steve Cotter Tea Cup Shoulder Mobility Exercise 1: Part 2/2 - YouTube[/ame]
That's the one! I thought it might be good for Axelator who doesn't need a strength drill from the sound of it but might benefit from a good flexibility drill. Mitch
saw jet li do that in a movie with a vase of rice wine - no joke! didnt realise that it was a shoulder exercise!
Well now you do... I'm planning on re-introducing them shortly... I've seen something similar done with Indian clubs/clubbells.
I must give credit where it's due. It was Fish of Doom who introduced me to the tea cup exercise. So YAY for Fish!
I've been trying those shoulder dislocations, If I grab a stick about 2m apart I can just about get it behind over my head after warming up. THanks for the other drills, I will give them a go. Sunday 2nd Sept. No training Sunday is rest. Diet: Pasta and ham salad 2 fillets of salmon with rice Peanut Butter Sandwich Milk 2 Hamburgers in sandwich 1 protein shake 1 glass of milk
The way I do shoulder dislocations is to do sets of 3 and each set move my hands slightly closer together. You'll find over time you'll build up flexibility and be able to get your hands much closer together.
Cheers, right now my hands couldnt be any further apart on the stick I use and I can only just manage, I still start trying to work my hands closer though! Oh and add another peanut butter sandwich to the diet log for today, I can sleep when I'm hungry .
Hey I missed Monday, but it was basically a normal day, no training and diet in line with other days. Tues 04 Sept 5 Mile Run: 35:34 3 min plank 1 min side planks 1x3 standing ab roll outs 2x2 sabro 2 hours Muay Thai cycled 10 miles Also helped out my nan in her garden so spent about 5 hours shoveling dirt around. Diet: Pasta and ham 2 peanut butter sandwiches 1 bannana Tuna Pasta 1 protein shake 2 glasses of milk Pasta and Tuna
You're a good boy, now go wash your hands before you have your tea The run times are looking good, 7 min miles over 5 miles is a good pace! Mitch
Well I had raspberries with icecream today if that counts? Honestly I'm not eating anywhere near enough vegtables atm, my family tend not to buy them so while I'm at home I dont eat them, when I'm back at uni and buy my own food I will get them back in. Weds 6th Sept Was meant to go for a run but skipped it Muay Thai 1 hour and a half Boxing 2 hours ( I did this instead of running, I ended up wishing I'd just done a 35 min run, I thought it was only going to last 90 mins but then got invited to spar and the session was really hard even before this). 10-15 miles cylcing Diet Bacon Sandwich Protein Shake Glass of milk Peanut butter sandwich 2 chicken breasts with rice Ice cream with raspberries (trying to stick to 2 cheat meals a week, so this is one.) 4 eggs scrambled with slice of toast.
Thursday 7th Sept BW: 79kg Gym: Squats 5x5 140kg Dumbell Bench Press 3x5 1x3 42.5kg (managed 5x5 last week so was dissapointed) Military Press 1x5 2x4 60kg (again managed 3x5 last week so annoyed) Dips 3x5 35kg Muay Thai 1 and a half hours Cycled about 15 miles Diet 4 fried eggs in two sandwiches Protein shake Choc Milk Shake Ham and pasta salad 2x Peanut butter Sandwich Tuna Pasta.
