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Finding Fitness - Elethor's Log

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Re: Finding Fitness - Elethor's Log

Post by Elethor on Sat Apr 16, 2016 3:31 pm

Wednesday and Thursday
400 Reps on the grippers

Friday
200 reps on the grippers

Saturday
Full game, started at number 8, then moved flanker, second row and finally prop. Threw for hooker as well. Scored a try. Had a few good steals. The grippers are working wonders for my forearm strength and my ball winning capability. Looks like tomorrow I'll be OOC
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Sun Apr 24, 2016 5:57 pm

Schedule is getting somewhat stressful. I need to find motivation for working out beyond grips. Advice ?

Sunday
Off Day

Monday & Tuesday
250 Grips, Massage on Tuesday

Wednesday & Thursday
350 Grips

Friday
Off day

Saturday
Whole day touch rugby tourney (won 3rd place out of 15 teams)

Sunday
Off day
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Re: Finding Fitness - Elethor's Log

Post by Brahma Bill on Sun Apr 24, 2016 7:16 pm

8 Tabata rounds of anything.
Or you can work it in with something else like... set of pushups, load the laundry, set of pushups feed the cat, set of pushups, answer e-mail. I do squats and rows while unloading the truck if I have a long day.
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Mon May 02, 2016 4:00 pm

I've been having a really rollercoaster month. So many taking off at the same time that I am barely left with free time.

Monday to Friday
250 Grips per arm minimum

Saturday to Monday
One and Half hour of touch rugby. That stuff is INTENSE.
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Fri May 20, 2016 1:59 pm

It's been a while since I updated. In brief

Tuesday and Wednesday
250 Grips per arm

Thursday to Next Tuesday
Off, Went to Jakarta for a rugby tournament. Got injured on Saturday. Shin has some sort of soft tissue tear.

Wednesday till Friday
Mostly recuperation, grip training as usual

Saturday
Light run for training session. Decent Cardio

Sunday
On duty physio

Monday - Thursday
Alternating break and pure grip training

Friday
20reps x 4 sets of Pushups

As you may have noted, it's my first real exercise in awhile. Juggling work, game time and injury is such a pain. And I seem to be losing motivation. My general surroundings aren't really fit people. Haha
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Tue May 24, 2016 5:10 pm

Saturday 21st May
Tackling Drills

Sunday 22nd May
Short game appearance. Recovering from injury

Monday 23rd May
Off

Tuesday 24th May

Shoulder Tap Pushups : 8/5/5 Reps Per Side
Regular Pushups: 20/15 reps
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Mon Jun 13, 2016 5:49 am

Just jumping in to say I am still here, it's just unfortunate that right after recovering, I dislocated my shoulder on the 28th. Still nursing it.

I am looking for a good set of heavy grippers to replace my old set. Any recommendations ?
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Mon Nov 07, 2016 7:00 am

I've been out for awhile. Planning a comeback, stay tuned. (Also bought new 50kg grippers / 100lbs)
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Mon Nov 07, 2016 7:29 am

Trying out the DareBee Program Hero's Journey (60 day program). Lets hope I can commit

Day 1 : LVL 2 (100 each)

1. Side Leg Lunges : 20:20:10:20:20:10
2. Squats : 20:20:20:20:20
3. Toe Tap Hopes : 50:50
4. Climbers : 20:30:20:30
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Tue Nov 08, 2016 12:03 pm

Day 2 of Hero's Journey

60 Highknees
20 Squats

7 sets (because I skipped the punch combo)

Also had one hour of rugby training, lots of fast peeps around today. Chasing down people was tiring. Lots of running today.

My legs feel like jello

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Re: Finding Fitness - Elethor's Log

Post by Elethor on Wed Nov 09, 2016 10:55 am

Day 3 : Weapons Day (Chose 3)

Heavy Sword :
Negative Pullups 3:3
Chinups 2:2:1

Magic Ring : 3 sets
20 seconds plank
20 seconds elbow plank
20 seconds side plank

Hammer : 4 sets
Bicep Curl 4 each side / 5 each side
Bent Over Row
Shoulder Press

Fatigue kicking in. Need more rest, more protein.
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Thu Nov 10, 2016 2:07 pm

Day 4 : Core Work

Workout: Done One After Another, 8 reps x 3 sets.

Bridges
One Leg Bridges
Flutter Kicks
Leg Raises
Scissors
Sitting Twists

Part 2

Superman Stretch
10 Reps x 3 Sets
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Sat Nov 12, 2016 3:07 pm

Day 5 : Rest

Day 6 : Day 5 Of Workout Plan

Had a rugby match so took the break yesterday. Had some gas in the tank after. Proceeded to whip my legs into some shape.

Workout : 5 Sets, If Unilateral Exercise, Reps = Total

Lunges : 10 Reps
Jumping Lunges : 10 Reps
Knee Strikes : 20 Reps
Jumps : 10 Reps
Side Lunges : 20 Reps
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Mon Nov 14, 2016 2:46 pm

Day 7 : Rest

Day 8 : Throughout Day

PullUps : 2:2:2:2:3
Plank / Elbow Plank : 30:30 x 3

Planned on doing a DB circuit but missed out

Primary Workout 5 Sets

Pushups : To Failure (25,19,12,10,7)
Shoulder Tap : 10 reps
Punches : 20 Reps

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Re: Finding Fitness - Elethor's Log

Post by Elethor on Wed Nov 16, 2016 3:51 pm

Day 9:
Rugby Training

While Training Additional Workout : 4 Sets
20 HighKnees
2 Plank Jump Ins
5 Times Per set

Day 10:
Badminton Doubles 1 Hour

Additional Post Badminton
Part 1: 10 reps x 3 sets
Sit Ups
Sitting Twist
Reverse Crunch
Crunch Kicks
Leg Raise
Raised Leg Circles

Part 2: 10 reps x 3 sets
Superman Stretches
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Thu Nov 17, 2016 3:52 pm

Day 11:

Rugby Training

Workout : 10 Sets
12 Hopping Toe Taps
Side To Side Jumps
Climbers
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Wed Nov 23, 2016 2:26 pm

Took Friday off

Saturday played 10s rugby in the morning, 15's in the evening. Same on Sunday

Took Monday off. Got whipped at training on Tuesday

Wednesday Workout (Day 12) Main (Brackets are half pushups) Done in series

Pushups: 20 : 15 : 5(5) : 3(7) : (10)
Punches: 40 x 5 sets
Wide Pushups: 10 : 5(3) : (8) : (10) : (10)

Wednesday Workout (Day 12) Side 1

Pull Ups (Negatives): 3 Reps x 3 Sets

Wednesday Workout (Day 12) Side 2 3 Sets

DB Curls: 4 Reps Each Side
DB Bent Over Row: 5 Reps
DB Shoulder Press: 5 Reps

(Shoulder Presses never felt so hard in my life)
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Thu Nov 24, 2016 2:14 pm

Rugby Session. Feeling totally knocked out from yesterday.

Thursday Workout Done after Session

5 Sets

10 High Knees
10 Jumping Jacks
10 Squats
20 High Knees
20 Jumping Jacks
20 Squats
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Tue Nov 29, 2016 4:14 pm

Standard Weekend off for Rugby.

Monday 28th Feb

Yoga Based Stretches that reminded me how stiff I am

Tuesday 29th Feb

Rugby Training
Workout Done During Training 5 Sets
Pushups: 20:20:20:15:15
Side to Side Chops: x 20
Infinity Chops: x 20

Workout Done at Home Later
a) Negative Pull Ups: 5:4:3
b) DB Circuit 3 Sets : DB Curl (4 Each Side), DB Row x 5, DB Shoulder Press x 5
c) Plank 3 Sets: Pushup Position 45 seconds, Elbow Position 45 seconds
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Thu Dec 01, 2016 3:25 am

I Ko'd yesterday. Energy dipped too far.

Thursday 1st Dec Good Way to Start A Month

a) Jab, Jab, Cross, Squat Combo: 50:26:26
b) Backhand, SideKick Combo: 50:26:26
c) Knee Strike, ElbowStrike Combo: 50:26:26

Rugby Training After.
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Tue Dec 06, 2016 2:39 pm

Typical 4 days off, Saturday had fitness training, Sunday had a match.

Tuesday 6th December 2 Sets before, 1 Set During, 2 Sets After Training

a) Jumping Lunges x 10
b) Jumping Jacks x 10
c) Jumping Squats x 10
d) Pushups: 20:20:20:15:15
e) Side Chops x 20
f) Infinity Chops x 20
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Thu Dec 08, 2016 3:39 pm

Wednesday 7th December

Badminton 1 Hour 30 Mins (Doubles)
3 Sets @ 12 reps
A)
1. Hundreds
2. Airbike Crunch
3. Flutter Kicks
4. Leg Raises
5. Scissor Kicks
6. Sitting Twists

B) Superman Stretch 3 x 12 reps

Thursday 8th December 1 Set Before Rugby Training, 2 During, 2 After
a) Pushups: 20:20:20:15:15
b) Punches: 20 Reps per set
c) Pushups: 15:15:15:10:10
d) Punches: 20 Reps per set

Throughout Day
a) Negative Pullups: 3 Sets x 5 Reps

b)
1) Bicep Curl : 20:20:10
2) Bent Over Row: 3 Sets x 10 Reps
c) Shoulder Press: 3 Sets x 10 Reps
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Fri Dec 09, 2016 2:56 pm

Finally a Match Free Weekend ! Gotta chase up on my program

Friday 9th December 5 Sets

High Knees x 20
Pushup x 1
Climbers x 6

5 Rounds per Set
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Sat Dec 10, 2016 3:41 pm

Saturday 10th December

4 on 4 Touch Rugby (Exhausting)

5 Sets 1 Before Practice, 4 After
a) Jab, Jab, Cross Combo x 20
b) Squat and Side Bend x 10
c) Knee Strike and Elbow Strike x20
d) Side to Side Hops x 10
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Mon Dec 12, 2016 4:28 pm

Sunday 11th December

Rugby Training
200 Side Leg Raises throughout Training

5 Sets of 20
a) Calf Raise (Last Set 50)
b) Back Stretch (Last Set 30)
c) Lunges (Last Set 30)

Monday 12th December 1 Set Before 1 During 3 After Training

a) 25 Pushups
b) 40 Arm Raises
c) 40 Arm Circles

Night Workout (Brackets are assisted)
a) Pull Ups: 2(3), 2(3)
b) Chin Ups: 2(3), 1(4)

a) DB Curl: 20 Reps x 3 Sets
b) DB Row: 10 Reps x 3 Sets
c) DB Shoulder Press: 10 Reps x 3 Sets
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Tue Dec 13, 2016 5:28 pm

Tuesday 13th December 1 Before 4 After Rugby Practice

Core Workout. 10 Reps x 3 Sets
a) Plank Leg Raises
b) Plank Arm Raises
c) Body Saw
d) Up and Down Planks
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Sun Dec 18, 2016 4:40 pm

Took Wednesday off due to.. reasons.

Thursday 15th December
Morning
Replacement Session
a) 5 Sets of Fast High Knees, 60 seconds per set

Post Rugby Training
14 Reps x 3 Sets
a) Leg Raise
b) Pulse Ups
c) Infinity Circles
d) Crunches
e) Sitting Punches
f) Sitting Twists

10 Reps x 3 Sets
a) Superman Stretches

Friday 16th December
5 Sets
a) Pushups 30 Reps
b) Shoulder Taps 20 Reps
c) Punches 40 Reps

Weapon Training
Pullups: 5 Reps x  4 Sets of Negatives
Core: One Minute Plank, 30 Second A Side Plank x 3 Sets
Weights: a) DB Curl: 20,20,20 b) DB Row: 20,10,10 c) DB Shoulder Press: 20,10,10

Saturday 17th December
3 Sets
5 Burpees, rest, 5 Burpees, rest, 10 burpees, rest, 5 burpees, rest, 5 burpees

Sunday 18th December Combat Cardio 7 Sets
a) Combo: Jab, Jab, Cross x 40 Reps
b) Sidekicks x 40 Reps
c) Backfists x 20 Reps
d) Knee Strike x 20 Reps
e) Elbow Strike x 20 Reps
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Wed Dec 21, 2016 4:20 pm

Monday 19th December
3 Sets x 14 Reps
a) Bridges
b) One Leg Bridges
c) Flutter Kicks
d) Leg Raise
e) Scissor Kicks
f) Side Knife Jacks

3 x 10 Reps
a) Superman Stretch

Tuesday 20th December
Rugby Training

Wednesday 21st December
a) Pushups: 25,20,15,15,15
b) Punches: 40 Reps x 5 Sets
c) Close Grip Pushups: 8,5,5,5,5

Negative Pull Ups: 4 Sets x 5 Reps

DB Workout x 3 Sets
a) DB Curl: 10 Reps
b) DB Row: 6 Reps
c) DB Press: 6 Reps
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Thu Dec 22, 2016 4:13 pm

Thursday 22nd December

3 Times throughout day

45 second plank
45 second wall sit.
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Thu Dec 29, 2016 4:09 pm

Saturday 25th December
Rugby Training
5 Sets of
1) 20 Highknees
2) 20 Jump Squats
3) 20 Pushups

Sunday 26th December
Rugby Training
3 Sets
1) 20 Side Leg Raise
2) 10 Side to Side Lunges
3) 20 Deadlifts (Free Weight)

3 Minutes with Hand Out Infront

Wednesday 28th December
5 Sets
1) 50 Half Jacks
2) 5 Pushups
3) 50 Half Jacks
4) 5 Pushups
5) 50 Half Jacks
6) 5 Pushups

4 Sets x 5 Reps Negative Pullups

3 Sets
1) 10 Bicep Curl
2) 8 Bent Over Row
3) 8 Shoulder Press

Thursday 29th December
Rugby Training
8 Sets x 50 Reps Slow Climbers.
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Tue Jan 03, 2017 5:18 pm

Saturday 31st December

Pushup Test : 35,18,17
Squat Test: 35,25,20
Crunch Test: 35,25,20

Monday 2nd January 2016

21 Reps
Chest Expansions
90 Degrees Leg Raise
Back Stretches
Table Stretches
Upwards Dog Stretch

10 Minutes Mediation

Tuesday 3rd January

4 Sets x 5 Reps Negative Pullups

5 Sets x 5 Reps (Slow Rep)
Squats
Pushups
Leg Raise

DB Workout
a) Curl : 20:20:20
b) Row : 20:10:10
c) Shoulder Press : 20:10:10
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Mon Jan 09, 2017 4:53 pm

Wednesday 4th January

Speed Stets (As Fast As Possible) 5 Sets x 30 Seconds
a) Punches
b) High Knees

Thursday 5th January

Rugby Training

20 Minutes Non Stop Movement (During Training)

5 Sets
a) 60 Arm Raises
b) 60 Arm Circles
c) 20 Second Raised Arm Hold

Sunday 8th January

Rugby Match (First time at Inside Centre)

Core Workout: 18 reps x 3 Sets
a) Hundreds
b) Air Bike Crunches
c) Flutter Kicks
d) Leg Raises
e) Scissor Kicks
f) Sitting Twists

20 Second One Footed Stand (Eyes Closed)

Monday 9th January 2017

Workout 5 Sets
a) Pushups: 30:30:25:25:
b) Arm Raises x 50 reps
c) Arm Circles x 50 reps

DB Workout x 3 Sets
a) DB Curl x 12 Reps
b) DB Row x 10 Reps
c) DB Press x 10 Reps
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Re: Finding Fitness - Elethor's Log

Post by Elethor on Tue Jan 17, 2017 4:55 pm

From this date, I started adding 2 sets of 20m sprints on rugby days, 7 reps per set with 6 second recovery between reps (recovery done when returning to start point, if you're late.. no break.)

Tuesday 10th January

Post Rugby Training
5 Sets

40 Jump Cross Punch
20 Climber Taps

Wednesday 11th Jan

Non Stop Till The End (Stopping only when the body cant go on
100 High Knees
90 Jumping Jacks
80 Straight Leg Bounds
70 Side to Side Hopes
60 Side Leg Raise
50 Jumps
40 Toe Tap Hops
30 Squats
20 Jump Squats

Thursday 12th Jan
20 Reps x 3 Sets
a) Bridges
b) Single Leg Bridge
c) Flutter Kicks
d) Scissors
e) Knee Rolls

Friday To Monday (13th to 16th)

Off, Out of state trip and resting for game day Sunday. Monday recuperating from game day damage.

Tuesday 17th Jan

During Training

a) Push Ups: 20:20
b) Punches: 60:60
c) Close Grip Push Ups: 10:10

20m Sprints: 7 reps x 2 Sets

Post Training

a) Push Ups: 30:25:20
b) Punches: 60 x 3 Sets
c) Close Grip Push Ups:; 10:5:5

Pull Up Work
5 x 5 Negatives

DB Work (Lighter Load)
a) DB Curl: 30:20:20
b) DB Row: 20:20:10
c) DB Press: 20:20:10
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