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Author Topic: Two Hands Two Feet  (Read 818507 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1815 on: March 04, 2019, 08:18:06 pm »
+2
04/03/19

Deadmill- backwards-
5 x 60s
Poliquin step up- 3" box + heel elevation- sets of 5
20, 40, 50, 60, 70

Incline DB Bench-
15kg DBs x 10 x 2
Chins-
bw x 3, 3

Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

Have a cold/flu thing so am doing the absolute minimum. Training felt good. So did the stretching. Tired AF though.
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adarqui

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Re: Two Hands Two Feet
« Reply #1816 on: March 04, 2019, 09:01:08 pm »
+1
aaaahh damn sux. get better soon!
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Coges

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Re: Two Hands Two Feet
« Reply #1817 on: March 04, 2019, 10:14:52 pm »
+1
Quote from: adarqui on March 04, 2019, 09:01:08 pm
aaaahh damn sux. get better soon!

Thanks man. I avoided the cold and flu tabs early but now I'm downing them like candy
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Coges

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Re: Two Hands Two Feet
« Reply #1818 on: March 11, 2019, 09:27:49 pm »
+3
Trained once at the end of last week and trained hapkido on Saturday. Still feel like shit. Didn't train yesterday. May do a quick session tonight.

On a positive note I put together the new ring on Friday. It's pretty sweet. Adjustable from 8-10ft. Did some jumps on Friday too. Single leg left and right. RVJ LR and RL. The good news is that all plants and takeoffs were mid 20's. The bad news is that they were all super slow and lethargic. This isn't surprising given I've been sick and is also good news cause I can see heaps to fix and get some good gains.
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Coges

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Re: Two Hands Two Feet
« Reply #1819 on: March 13, 2019, 08:17:09 pm »
+2
Netball game last night. Felt rubbish at the start and great at the end. Was definitely better for the run.

Haven't trained still this week. Have had full days of work and haven't felt like getting up at 4.30 to go to the gym. Will do Hapkido tonight and then get back into training from tomorrow. Fingers crossed.
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Coges

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Re: Two Hands Two Feet
« Reply #1820 on: March 17, 2019, 07:10:13 pm »
0
Didn't train at all last week and didn't do hapkido on Saturday. Played ball yesterday and I was ok but just tired and lethargic. No legs at all. That was our last game of the regular season and we beat the top team by 15. Semi final this week and we should make the granny the following week.

Back into training tonight as I'm feeling a lot better but will still take it pretty easy this week. Bloody flu. Didn't expect it to be this bad.
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Coges

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Re: Two Hands Two Feet
« Reply #1821 on: March 18, 2019, 06:24:09 pm »
+1
18/03/19

Backwards Deadmill- 30s x 5
Heel down reverse step up- 6" box- sets of 15- 20, 25, 30, 35, 40

Bottom 1/4 squats- aim is 100 straight reps- got to 60

Incline DB Presses- 3 x 12 @ 15kg DBs (light DBs but went slow and felt every rep)
Sissy Squats to mats (14")- 5, 5, 10
Chins- bw x 4, 4, 6

Stretching-
Calf, Couch, Pigeon, Pancake- 2-3 minutes spent in each pose

Felt great to be back. Was conservative but feel a ton better for it.
« Last Edit: March 21, 2019, 12:29:27 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1822 on: March 18, 2019, 10:28:53 pm »
+1
Posting for later reference. Saw this ages ago and just came across it again.

<a href="http://www.youtube.com/watch?v=dkxFtT0GUP0" target="_blank">http://www.youtube.com/watch?v=dkxFtT0GUP0</a>
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Coges

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Re: Two Hands Two Feet
« Reply #1823 on: March 21, 2019, 12:33:45 am »
0
19/03/19

Quick session due to work and family commitments.

Stretch RDL- 6 x 6
bar, 40, 60, 80, 90, 100
Assisted l-sit- each leg x 10s x 6

Doneski.

20/03/19

Final netball game. Thank god that's over and done with. Had a complete d-bag that I played on. Dude was pushing me from the get go. He pushed me once too often and I went back at him in the 3rd quarter. We got sat for 2 minutes by the ref. There was nothing really in it but he's just a naturally angry guy and a complete dick. Glad I don't have to put up with that anymore. If it were basketball I would run right over him and put him into next week.

21/03/19

Missed weights session yesterday. Will do that tonight and do a double on Friday.
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Coges

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Re: Two Hands Two Feet
« Reply #1824 on: March 21, 2019, 10:06:55 pm »
+1
Quote from: Coges on March 21, 2019, 12:33:45 am
21/03/19

Missed weights session yesterday. Will do that tonight and do a double on Friday.

Famous last words. Got busy and did nothing. Oh well.
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Coges

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Re: Two Hands Two Feet
« Reply #1825 on: March 24, 2019, 06:15:00 pm »
0
Ended the week without further training. Trained Hapkido Saturday with a monster 2 hour session. It was full on and I was completely fatigued afterwards. Legit dead.

Played ball yesterday. Semi final. Played like shit. Had an ok game defensively and on the boards. Just wasn't aggressive enough offensively and we suffered for it. We lost by 4. We were down by 5-6 most of the match. Got back in front with a few minutes left but let them get a couple of easy buckets and put up some rubbish shots ourselves. We have the second chance so another game Friday to qualify for the grand final on Sunday.

25/03/19

Woke up this morning with my right knee/calf feeling terrible. Still trained though as there was nothing too strenuous on those areas.

Reverse Sled/tank drag- 60m x 4
Poliquin step up- sets of 20- 20, 40, 50, 60

Feet elevated Ring rows- 8, 6, 8
Full ROM Dips- 5, 5, 4

Calf stretches.

More stretching to come later tonight.
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Coges

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Re: Two Hands Two Feet
« Reply #1826 on: March 25, 2019, 12:24:08 am »
0
Quote from: Coges on March 24, 2019, 06:15:00 pm
Played ball yesterday. Semi final. Played like shit. Had an ok game defensively and on the boards. Just wasn't aggressive enough offensively and we suffered for it. We lost by 4. We were down by 5-6 most of the match. Got back in front with a few minutes left but let them get a couple of easy buckets and put up some rubbish shots ourselves. We have the second chance so another game Friday to qualify for the grand final on Sunday.

Just got word through that I didn't play enough games to qualify for finals and shouldn't have played yesterday. Needed 7 and I only played 6. Apparently never happens in this league but I must have played ok last week and they looked me up and complained to the league. This means 3 weeks off to get my shit together then come back and destroy them next season.
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Coges

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Re: Two Hands Two Feet
« Reply #1827 on: March 26, 2019, 08:08:22 pm »
+1
26/03/19

4 mins backwards deadmill

Seated GM- 4 sets of 15- 20, 30, 40, 50
Straddle l-sit- 4 sets between 10-20s

1 hour shooting practice including 15 SL jumps off right foot. So unco off the right leg with single leg jumps. Getting between 20-25" though. Interesting to see where this goes with some focus. I could definitely feel different muscles working though. Need to be more focused when shooting around. Had some periods where I was locked in but for the most part I was just faffing about.
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Coges

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Re: Two Hands Two Feet
« Reply #1828 on: March 28, 2019, 06:21:57 pm »
0
28/03/19

Deadmill Sprints-
30s x 4
Split Squats- sets of 10 with 4s pause at bottom- oly shoes- both feet on floor- ROM was great- working towards rear foot elevation
bw, +10, +10, +10

Bottom 1/4 squats- 100 reps
Went a little fast on these but damn that burn is real

Ext Rotation & Powell Press - 1 x 10 each

Footy and beers #winning
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Coges

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Re: Two Hands Two Feet
« Reply #1829 on: March 28, 2019, 06:27:18 pm »
+3
29/03/19

Back on the cold showers. Have been on and off them lately. Feels so damn good after. Need to remember that.

Training later tonight. 
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