John
September 8, 2010, 5:02am
460
Auto Reg rating
0
Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 4
2 hop x 3
3 hop x 1
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
1 x 20 sec 9 min rec
1 x 15 sec
Squats
3 min rec
warmup 5r x 75
work
4s x 5r x 110
Glute bridge
3 min rec
4s x 5r x 70
stretch
Rating
7
John
September 8, 2010, 3:22pm
461
Auto Reg rating
0
abs
S/set with 2 mins between reps
Chins 4s x 5r
Dips 4s x 5r
Conditioning
Rower
4 x 3min on 1 min rec
Rating
7.5
trained at 6.15am as have a function after work
KK400
September 8, 2010, 4:22pm
462
Is the cold already gone?
Try this: load yourself with vitamins for one days. Use some glutamin if you have one. Spread vitamins and glutamin (even whey is a good source of glutamin) into almost every one of your 6 meals you have over the day (I assume you have). In the evening get yourself a pizza and eat it just before going to bed. Put two pyjamas on or a hot sweater over one and you should wake up feeling much better. Trust me, it works great for me.
I’m reading your journal constantly. Just keep it up.
John
September 8, 2010, 7:56pm
463
Is the cold already gone?
Try this: load yourself with vitamins for one days. Use some glutamin if you have one. Spread vitamins and glutamin (even whey is a good source of glutamin) into almost every one of your 6 meals you have over the day (I assume you have). In the evening get yourself a pizza and eat it just before going to bed. Put two pyjamas on or a hot sweater over one and you should wake up feeling much better. Trust me, it works great for me.
I’m reading your journal constantly. Just keep it up.
thanks, will try that next time as cold pretty well gone now.
Appreciate the input and you following this.
John
September 11, 2010, 2:43am
464
Auto Reg rating
+2
Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 4
2 hop x 2
3 hop x 1
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
2 x BFR 5 min rec
Squats
3 min rec
warmup 5r x 75
4s x 5r x 110
RDL
2 min rec
4s x 5r X 70
abs & stretch
Rating
8
all good, worked today :rolleyes:
Is the cold already gone?
Try this: load yourself with vitamins for one days. Use some glutamin if you have one. Spread vitamins and glutamin (even whey is a good source of glutamin) into almost every one of your 6 meals you have over the day (I assume you have). In the evening get yourself a pizza and eat it just before going to bed. Put two pyjamas on or a hot sweater over one and you should wake up feeling much better. Trust me, it works great for me.
I’m reading your journal constantly. Just keep it up.
What is the significance of the Pizza?
KK400
September 11, 2010, 5:24pm
466
Sorry for late reply. Not sure, as it wan’t my idea in the first place. My guessing would be bunch of calories, especially carbohydrates that are released over time – so a powerful fuel for the body over the night.
John
September 12, 2010, 4:51am
467
Sorry for late reply. Not sure, as it wan’t my idea in the first place. My guessing would be bunch of calories, especially carbohydrates that are released over time – so a powerful fuel for the body over the night.
carbs from pizza released over time?
Sun 12 Sept
Auto Reg rating
+2
med ball & abs
S/set with 2 mins between reps
BOR 4s x 5r x 60
Incline DB press 4s x 5r x 22db
Conditioning
Bike 60 mins
Rating
7.5
KK400
September 15, 2010, 2:17am
468
With pizza GI is not a problem really. It doesn’t have a low GI like oats for example, however it isn’t released fast either because of all other things on pizza (cheese…) The problem is the amount of carbs and the insulin response. It digests for hours.
John
September 15, 2010, 5:01am
469
Auto Reg rating
+4
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Track
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5 x 100m blocks 10 min rec
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 110
Hip thrust
3 min rec
5s x 8r x 70
stretch
Rating
9
Feel really good on the track, especially considering it was the first time from blocks for 7 months :eek: will be interesting to see how that translates to times in mid October when I start racing.
John
September 16, 2010, 4:53am
470
Auto Reg rating
+2 despite 5 hours sleep
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
52 x 5, 60 x 5, 67 x 7
S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 3s x 6r, 2s x 4r x 27db
stretch
Rating
7
John
September 18, 2010, 4:18am
471
Auto Reg rating
0
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x EFE
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,
GM
3 min rec
5s x 8r X 80
abs & stretch
Rating
7
Pretty good considering I have only had 15 hours sleep over the last 3 nights :eek: Absolutely flat out doing a research funding proposal into a cool programme we run at work. Story on 'the programme at http://www.odt.co.nz/lifestyle/magazine/124458/fathers-day-behind-bars
Vid from today’s session at http://www.charliefrancis.com/community/showthread.php?t=22538
John
September 19, 2010, 2:03am
472
Auto Reg rating
+2
Military press
3 min rec
32 x 5, 37 x 5, 42 x 6
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike 60 mins
abs &Stretch
Rating
8.5
John, how has the storms and earthquake affected your area?
John
September 19, 2010, 4:33am
474
We’ve been really lucky. Felt the earthquake but no damage as we are 360k (225m) away. My mother lives in Christchurch and she and her house are fine.
The snow missed us, there was a light bit on the hills but nothing much compared to down South and in Central Otago, both about 2 1/2 away by car.
http://www.stuff.co.nz/national/4143119/Snow-plagues-Southland :eek:
John
September 20, 2010, 3:03pm
475
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Medium hurdle plyos
4 x 5 hurdles
Med ball & abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
massage
Rating
8
Vid from today at http://www.charliefrancis.com/community/showthread.php?p=241177#post241177
John
September 23, 2010, 5:25am
476
Auto Reg rating
+2
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
55 x 3, 62 x 3, 70 x 6
S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 5s x 5r
stretch
Rating
7
John
September 24, 2010, 11:04pm
477
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
1 x 50m 3 point 5 minute rec
2 x EFE
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,
GM
3 min rec
5s x 8r X 80
abs & stretch
Rating
8
Vid from today’s session at http://www.charliefrancis.com/community/showthread.php?t=22538[/QUOTE]
Currently reading http://www.amazon.com/Smart-Swarm-Understanding-Colonies-Communicating/dp/1583333908
John
September 26, 2010, 12:17am
478
Auto Reg rating
+2
Military press
3 min rec
35 x 5, 40 x 3, 45 x 4
S/set with 90 sec between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike 60 mins
abs &Stretch
Rating
8
Daylight saving satrted today
John
September 27, 2010, 12:19am
479
Auto Reg rating
+2 despite going to the dentist :o
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Stair hops
4 x 2 steps
20m plyos
2 x skips
2 x bounds
Med ball & abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
massage
Rating
8
beautiful spring day, had day off work