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Rob T's Training Log

  • 30-04-2011 9:18pm
    #1
    Registered Users Posts: 192 ✭✭


    I used to train in IP but am currently gymless. Going to copy over my log from IP’s forum so that all my training data is in one place.
    I’m 25 year old male, 93kg and probably about 30% BF.
    Not sure if the 93kg is exact as it’s a bathroom scales but it’s hopefully not too far off.
    At the minute my training is mostly in back garden using kettlebells to get some IP type conditioning blocks done.
    At the minute don’t really have a training plan, but that’s going to change shortly.


«134

Comments

  • Registered Users Posts: 192 ✭✭Robert T


    Wednesday 17/11/10 - I12 C1

    Prowler 6 pushes in ten mins with 90kg

    Workblock 2 - 5 reps of each

    Trap dead 60 kg
    Inverted rows
    Overhead Med ball throws

    6 rounds completed in 15 mins

    Workblock 3

    Spider test- took 10 mins to complete 6 rounds with 30 seconds rest between each round

    Workblock 4

    Windmills 5 each hand 8 kg
    Dumbbell bench bress 10kg 10 reps
    Bent over dumbbell row 12.5 kg 10reps each arm

    5 rounds completed in 15 minutes


  • Registered Users Posts: 192 ✭✭Robert T


    Friday 19/11/10 - I12 S2

    Hang clean and press

    Bar x 8 reps

    30kg x 8 reps

    35kg 5 x 5

    Glute ham raise

    Bodyweight 3 sets x 10 reps

    Wall throws

    3x20

    Pull ups using grey band

    3 reps then 2 reps
    2 reps then 1 rep
    2 rep then 1 rep
    1 rep
    1 rep
    For the last two sets I was barely getting to the bar with even only one rep

    Elevated push ups

    4 x 8 (last two sets were horrible form)

    Bridges

    3 sets 45 seconds, 40 seconds, 35 seconds

    Plate extensions

    10kg

    12,10,8,8


  • Registered Users Posts: 192 ✭✭Robert T


    Monday 22/11/10 I12 C2

    CB 1

    Prowler 60kg push and carry two 24kg kettlebells – 7 sets in 10 mins
    Workblock 1

    Prisoner squats 10 reps
    Push ups 10 reps
    Pull Ups (both legs in a grey band) – 5,5,4,2,3
    5 sets in 15 mins

    CB 2

    Same as CB1 5 sets in 10 mins, grip in my left hand went on last two sets

    Workblock 2

    Dumbbell Snatch 15kg – 5 each arm
    Caterpillar – one length
    Dumbbell Press 10kg – 10 reps
    5 sets in 10 mins


  • Registered Users Posts: 192 ✭✭Robert T


    Tuesday 23/11/10

    Testing

    Bodyweight 94 kg, I was 91 last week when I did my first prowler!

    Body Fat test: 245 or 255 mm can't remember which, circa 30 percent
    Max BP 60kg
    Pull ups 0
    Push ups 4
    Inverted rows 4
    TB Dead 80kg
    Spider test
    75
    65
    65
    65
    60
    65

    Followed by I 12 S1

    Deadlift
    Warmup:
    40kg 8 reps
    50 kg 8 reps

    70kg 5x5

    Step ups

    3x8reps each side - technique were better for these this time around I felt ie they were way tougher

    Side bends
    12.5kg 3x10 reps

    Partial Barbell Press
    Warm Up Regular Press
    Just bar x 8reps
    40kg x reps

    Partial Press
    60kg 5 reps
    65kg 5
    65kg 3
    65kg 3 reps
    60kg 5 reps

    Inverted rows
    5 x 8

    Rounded back extensions
    3 x 10

    DB Curl
    7.5kg 3 x10
    Dropped the weight in the dumbbell curls because had really bad DOMS in my forearms last week and wanted to be able to do BJJ tomorrow night.


  • Registered Users Posts: 192 ✭✭Robert T


    Thursday 24/11/10 I12 C1

    Just did first half of C1 as I had a tutorial to get to this morning.

    Prowler 90kg 8 pushes in 10 mins

    Workblock 1

    Trap bar deadlift 5 reps 60 kgs
    Inverted rows x 5
    Med ball overhead throws x 5

    5 rounds in 15 mins


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  • Registered Users Posts: 192 ✭✭Robert T


    First session in two weeks due to a cold that I couldn't shake the first week and then the roads for the second.

    C1 IProgram13

    Warm Up

    X Band Walks
    Scap Push Ups
    Over Unders
    Face Pulls
    Hurdle Steps
    Inverted Row Scap Pulls
    Quad Walks

    2 rounds

    10' conditioning block - Prowler 60kg 12 pushes

    15' workblock

    Box Jumps x 5
    Floor Press 12.5kg DBs x 5
    Unsupported rows 15kg x 5
    8 rounds

    10' conditioning block - prolwer 70kg - 9 pushes

    15' workblock

    potato sack squat 32kg kettlebell x 5
    Swiss bar bench press 40kg x5
    Pulls ups (two feet in one grey band) x5

    7 rounds

    For the pulls ups i got 5,5,5,5,4,4,3


  • Registered Users Posts: 192 ✭✭Robert T


    Weds 8/12/10

    BJJ (GI) Evening Class

    Covered attacks from mount for an hour

    Then about an hour for rolling, so two hours of BJJ in total

    Thurs 9/12/10

    BJJ (GI) Morning class

    About an hour of rolling with Barry and he went through some of the attacks from Weds evenings class.

    BJJ (No GI) Evening Class

    Found the warm up very tough, not sure if this was because I trained already that morning or because it was tough.

    Over an hour of drilling maintaining side control.


  • Registered Users Posts: 192 ✭✭Robert T


    Friday 10/12/10

    S1 I13

    Two rounds of warm up

    Box Squat

    Warmed up with Bar x 12, 30x12, 40x12

    50kg 5x5

    Single leg deadlift

    10kg dumbbell 4x8

    Found it very hard to get all the way down in the early sets.

    Russian Twists

    16kg KB 3 x20

    Chin ups

    Warmed up with two legs in the grey band 2x8

    5 sets with one foot in grey band with 4 reps in each set.

    Couldn't get the fifth rep on any of the sets.

    Speed Bench Press

    Warm Up Bar x 12, 30kg 2x5

    40kg 8 x 3 a minute rest between each set. Really easy for first four or five sets, last couple were tough.

    45Degree Back Extension

    3 x12

    Seated Dumbbell cleans

    Warmed up with 5kg DBs 1 x 10

    7.5kg DBS 4x10


  • Registered Users Posts: 192 ✭✭Robert T


    Monday 13/12/10

    S1 I13

    2 rounds of warm up

    Speed Deads

    Warmed up with 40kg

    60kg 8x3 with a minute recovery between each set. don't think I wasn't going fast enough on these when coming up from the bottom but my back was rounding when I tried to go faster.

    Elevated split squats

    4 x 8 reps each side - HELL

    Hanging Leg Raise

    3 x 10 reps. Each set was broken up into reps of 3 or 4 as the Tendonitis kicked up big time in my hands. Not sure if this is because of the cold or because I done deadlifting before hand. First time that the Tendonitis has effected me since I started to train in IP.

    Bench Press

    Warmed up with bar x 10 then 30kg x 10

    40kg x 5
    45kg x 2x5
    50kg x 2x5 last couple of reps of this set were tough

    DB Unsupported rows

    15kg DBs 4 x10 reps each side, really felt this on my rear delt rather than my lats.

    Plate shifting

    USed 2 2.5kg plates and 2 5kg plates

    3 sets of 60 seconds with a 60 second reccovery between each

    Rolling tricep extensions

    7.5kg DBs 4 x10 reps
    Tried 10kg for the second set but felt they were too heavy after 3 reps.


  • Registered Users Posts: 192 ✭✭Robert T


    Weds 16/12/10

    Half of C2 I13

    Only did half as only had a few mins between my two tutorials.

    Two rounds of IP warm up

    Prowler 10' block

    110kg 2 pushes

    dropped down as those 2 pushes killed me

    4 more pushes at 90kg

    Strength block 15'

    Reverse lunges with 10kg
    push ups 5
    pull ups 5 with both legs in grey band

    only got 4 rounds

    the push ups slowed me down loads. Got 5 in the first two rounds, after that had to stop after every rep and reset as I was just getting stuck at the bottom.

    By far the worst session I've put in, reckon this is a combination of the lack of sleep over last few nights and also bad doms from the strenth session on Monday.


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  • Registered Users Posts: 192 ✭✭Robert T


    31/12/2010

    Did C1 (well as much as I could with no equipment)

    10' of pushing car up and down driveway. The initial push was much heavier than the prowler but after that momentum took over each time and made it easy.

    15' workblock of box jumps (using the bench as the box); 10kg dbell floor press; and 16kg kbell one arm unsupported rows. 5 of each and 6 rounds

    10' - back to pushing the car. Did 10 lengths in the 10 mins. Took about 45 seconds to do a length each time.

    15' 5 pullups (using a couple of bands that were available); 40kg bbell bench press; 16kg kbbell potato sack squat (heaviest kbell available). 5 of each and 5 rounds


  • Registered Users Posts: 192 ✭✭Robert T


    6/01/11

    BJJ No - Gi morning class

    Covered flower sweep and the armbar which flows from the defence.

    Don't have to commute up and back to IP for next few weeks so hopefully I'll get a lot more training in.


  • Registered Users Posts: 192 ✭✭Robert T


    Did I13 S1 yesterday

    3 rounds of warm up

    Box Squats

    Warmed up with Bar x12 30 x8
    50kg 4sets x 5reps
    55kg 1x 5

    The last set at 50 didn't feel too taxing so I moved up but today I'm barely able to walk the DOms in my quads and hamstrings are that bad!!

    Single Leg Deadlift

    10kg dumbbell 4sets x 8 reps

    Russian Kbell twist

    16kg 3x 20

    Chin Ups

    2 Warm up sets with both legs in the band

    5 x5 with one leg in grey band

    Speed Bench Press

    Warmed up with bar x 12, 30kg 2x5

    40kg 8 x 3

    45degree back extension

    3 x 12

    Seated power cleans

    5kg dumbbells 4 x10 dropped weight in these because the doms were pretty bad after the last session for a few days and I wanted to get a BJJ session in today which the doms in my legs ended up stopping me from doing anyway.


  • Registered Users Posts: 192 ✭✭Robert T


    January 18 I13 S2

    3 rounds of IP warm up

    Speed Deads
    60kg 8 x 3

    Elevated Split Squats 4 x 8

    Bench Press
    40kg x 5
    45kg x 5
    50kg 3 x 5

    DB Unsupported Rows
    15kg DB 4 x 10

    Plate Shifting
    60 seconds, 50 seconds, 40 seconds with a minute recovery between each

    Rolling tricep extensions

    5kg 4 x10 – dropped down because triceps were killing me after the last time.


  • Registered Users Posts: 192 ✭✭Robert T


    January 20 I13 - Half of C

    11 rounds on the prowler with 80kg

    7 rounds of workblock

    5 box jumps
    10kg Dbell floor press x 10
    16kg Kbell unsupported row x 10.


  • Registered Users Posts: 192 ✭✭Robert T


    January 24 BJJ drills with Paul and Barry


  • Registered Users Posts: 192 ✭✭Robert T


    January 25 I13 S1

    Box Squats
    Warm Up – Bar x 12, 30kg x 5
    45kg x 1
    50kg x 2
    55kg x 2

    Single Leg Deadlift
    12.5kg 4x8

    Russian Kettlebell twists
    16kg 3x20

    Chin Ups
    Found these way harder this time. Got 5x5 with the grey band but after the first set they were broken up into 2 and 3 reps at a time.

    Speed Bench press
    Warm Up – bar x 12, 30kg 2 x 5
    40kg 8 x 3

    Seated power cleans
    5kg 2 x 10
    7.5kg 2 x 10


  • Registered Users Posts: 192 ✭✭Robert T


    January 27 I13 S2

    Speed Deadlifts
    60kg 8 x 3 think i’m going too slow on these.

    Split Squats
    BW 2 x 8
    10kg 2 x 8

    Hanging leg raises
    3 x 8 Hands gave out each time

    Bench Press
    Warmed up with Bar x 12, 30kg 2 x 8
    45kg 2 x5
    50kg 2 x 5
    55kg 1 x 5

    Unsupported rows
    12.5kg 1x10, 15kg 1x10 to warm up
    17.5kg 3 x 8
    20kg 1 x8

    Plate shifting
    60 secs, 55 secs, 45 secs

    Rolling Tricep Extensions
    5kg 1x8 to warm up
    7.5kg 3x10
    10kg 1 x7


  • Registered Users Posts: 192 ✭✭Robert T


    January 28 Conditioning

    3 rounds of IP warm Up

    10’ sprint block – got 8 sprints in the 10 mins while taking 30 seconds rest between each effort

    3’ rest

    10’ workblock

    10 turning box jumps
    10 T Push ups
    10 Upright rows 16kg kettlebell

    Got 4 rounds in 10 mins

    2’ rest

    10’ sprint block. Got 7 rounds this time

    3’ rest

    10’ workblock
    16kg Kettlebell swings x10
    16kg kettlebell press x 5 each side
    Bounds

    4 rounds in ten mins


  • Registered Users Posts: 192 ✭✭Robert T


    15 Feb 2011 14:36
    Monday 31 January 2011

    S1 - IP14

    New Warm Up

    Hip Pop Ups
    Scap Pull Ups
    Groin Rotations
    Wall Sweeps
    Leg Swings
    Scap Inverted Shrugs
    Bird Dogs

    Front Squats
    Warm Up bar x 8; 30kg x 8
    40kg 2x5
    45kg 2x5
    50kg 1x5

    Single Leg Supported RDL
    16kg kb 1 x 8 each side
    24kg kb 3 x 8 each side

    DB Sit Ups
    5kg DBs 3 x20

    Neutral Grip Pull Ups
    Warm Up 2 x8 Both feet in grey band
    4 x 5 with one foot in grey band (misread the workout)
    Two bands 10 reps x 6 sets

    Alternate Arm DB Incline Press
    12.5kg 5 reps
    15kg 5 reps
    17.5kg 5 reps
    20kg 5 reps
    22.5kg 5 reps
    25kg 3 reps
    dropped back down to 22.5kg after failing at the 25 - 22.5kg 2 x 5reps

    Ab roll outs

    10 reps x 3 sets with 20kg on the bar

    KB shrugs
    16kg 1 x8
    24kg 1 x8
    32kg 1x 8
    24kg 1 x8


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  • Registered Users Posts: 192 ✭✭Robert T


    Wednesday 2 February S2 -IP 14

    Deadlift 60kg 8 x 3 reps (misread the sheet and thought these were speed deads again)
    Reverse hypers 20kg 5 x 10
    Alternate plate Sit Ups 3 x 20 10kg plate
    Db Bench Press 20kg 5x5
    Ring inverted rows 3 x8 reps
    45 side arches 2 x10/10

    terrible session, had pulled an allnighter so was without sleep


  • Registered Users Posts: 192 ✭✭Robert T


    Wednesday 9/2/11 - S1 - IP14

    Exhaust blew on the car and a severe lack of training last week because of that.

    Warm up x 3

    Front Squate W-Up bar x 8; 30kg x 8
    40kg 1 x 5
    45kg 1 x5
    50kg 2 x 5
    55kg 1 x 5

    SLRDL
    16kg 1 x8
    24kg 2x8
    32kg 1x6

    DB Sit Ups
    7.5kg 3 x 15

    Pull Ups
    2 Bands 10reps x 7

    Alternate Arm DB Incline Press
    W-Up 12.5 2 x5
    17.5kg x8 x1
    20kg x7 x 1
    Dropped back down to 17.5 after failing at last rep - 17.5kg x 7 x 3

    Ab roll outs

    20kg 3 x 10

    KB Shrugs

    16kg x 3 x 12

    Ran out of time for last two exercises and kind of rushed them


  • Registered Users Posts: 192 ✭✭Robert T


    Monday 14/2/11 - S2 - IP14

    W-Up x 3

    Deadlift W-up 40kg 2 x5
    60kg 1 x 3
    70kg 1 x 3
    80kg 3 x3
    85kg 2x3
    90kg 1 x 3

    Reverse Hypers 20kg 5 x 12

    Alternate plate sit ups 10kg 3 x 15

    DB Bench Press W- Up 15kg x2 x8

    Didn't get to do anymore because I got a phone call informing me that someone broke into my car in the city and knicked my laptop, ipod and a traditional wooden flute which was worth more than the car and laptop combined!!


  • Registered Users Posts: 192 ✭✭Robert T


    Haven't trained in so long because exams coming up next week and don't have the time to commute up and down to IP at the minute. Got a quick strenth session done this morning at home before I ate a tax manual.

    Tues 15 March 2011

    IP Warm UP x 3

    Deadlift

    60kg 5x5

    Alternate Plate Sit Ups

    10kg 3 x 15

    Bench Press

    40kg x 5
    45kg x 5
    50kg x 5
    55kg x 5
    58kg x 4 (worried about failing and had no one to spot so dropped down)
    55kg x 5

    Dbbell Sit Ups

    5kg bells 3 x 15

    Hoping to get a break from study tommorrow evening and will try get a conditioning session in at home


  • Registered Users Posts: 192 ✭✭Robert T


    Weds 16 March 2011

    Did half a conditiong session while taking a break from study today.

    IP warm up x 3

    10' workblock . Shuttle run (about 8 metres I'm guessing and 4 lanes)

    Got 9 in 10 mins.

    15' workblock

    16kg KB Swings x10
    16kg KB Presses x5
    Bounds

    Got 8 in 15 mins. The bounds were a lot shorter than the IP pitch in hindsight. Now back to highlighting legislation


  • Registered Users Posts: 192 ✭✭Robert T


    Tuesday 22 March 2010

    Strenth Session

    Only 3 exams left. Not up again until Thursday.

    Did a quick session tonight to clear my head.

    Front Squats (the rack wouldn't go up to the right height which made these more awkward than they needed to be)

    30kg 5 reps
    40kg 5 reps
    50kgs 3 x 5 reps

    Single Leg Deadlift
    12kg 1 x 8
    16kg 3 x 8

    (Didn't do the pull ups because I didn't want to risk aggravating the tendonitis in my hand with more exams this week)

    Incline Bench Press
    18kg 5 x 8reps

    Shrugs

    16kg 4 x 8


  • Registered Users Posts: 192 ✭✭Robert T


    25 March 2011

    2 hours of rolling with Grant - picked up a lot of details on mistakes I make a lot.

    Then did ten mins on the prowler. 80kg and got 10 pushes in 10 mins.

    Only two exams left, then two weeks off which I plan to spendtraining


  • Registered Users Posts: 192 ✭✭Robert T


    1 April 2011

    All exams over, two weeks off now so plenty of training shall be done.

    About 90 mins of BJJ this morning. Lukas went over Cyborg's Shoulder Guard, then some rolling and then Grant drilled some side control escapes with me. I really need to start drilling escapes more!


  • Registered Users Posts: 192 ✭✭Robert T


    4 April 2011

    2 hours of BJJ tonight, one hour of Butterfly guard techniques and then completing the pass once swept, followed by 5 min rounds. Think there was about 8.

    Need to add mount escapes and tucking my chin to avoid guillotines to the very long list of things that I need to work hard on.

    Felt a bad strain in my groin once I got home so hopefully that doesn't act up tomorrow or anything! Tonight was def worth the 3 hour round trip!

    Hopefully up again in the morning for some more.


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  • Registered Users Posts: 192 ✭✭Robert T


    5 April 2011

    Morning BJJ class - 30 mins drilling the butterfly sweep from last night in the gi and then a triangle choke when he posts.

    Then 30 mins rolling.


  • Registered Users Posts: 192 ✭✭Robert T


    5 April 2011

    C1 after the BJJ class

    New IP15

    Warm up x 2

    Sumo walks - 2 lengths
    Scap push ups x 10
    Over unders
    3Ls
    Hurdle Steps
    YTWs
    Quad Walk

    10' minute block - Prowler 80kg - 10 pushes, was tired from last night and the BJJ this morning so was happy with that.

    15' minute block

    Walking Lunges 2x5kg DBs
    Floor Press x 10 - 12.5kg DBs
    Unsupported Rows - 12.5kg x 10

    Got 6

    Second 15' minute block

    Potato Sack Squat 16kg KB x 10
    KB Row 16kg x 10
    Turkish Get Up x 5 each side 8kg KB

    Got 4 and the Squats and Rows. The get ups were hell!

    Was hoping to get for the BJJ class again tonight but was knackered after this morning.


  • Registered Users Posts: 192 ✭✭Robert T


    6 April 2011

    IP warm up x 3

    10' mins on prowler - 100kg - 9 pushes in 10 mins. Just hit a wall after about 8 mins and couldn't get another in, legs were just too heavy. Was going one for one with another guy and think i just burned myself out going too hard too early.

    Then about 45 mins rolling and drilling the butterfly sweep with Danny.


  • Registered Users Posts: 192 ✭✭Robert T


    13 April 2011

    IP 15 S1

    IP warm up x 3

    Box Squats
    2 x 8 x 25kg
    1 x 8 35kg
    1 x 5 x 45kg
    1 x 5 x 55kg
    2 x 5 x 65kg
    1 x 4 x 75kg

    GHR
    3 x 10
    2 x 8

    Band pulldowns
    Blue Band 3 x 10/10 (think I did these wrong)

    Chin Ups
    2 x 8 warm up with both legs in grey band
    3 x 5 with grey band
    1 x 4 with green band
    Moved back up to grey band and got 4 reps

    DB Floor press
    2 x 12 x 10kg DBs
    1 x 12 x 12.5kg DBs
    1 x 12 x 15kg DBs
    3 x 12 x 17.5kg DBs

    DB Side Arches
    3 x 12/12 x 12.5kg

    10kg Overhead Plate Rotations
    15 x 4sets
    10 x 4sets


  • Registered Users Posts: 192 ✭✭Robert T


    Since IP closed I've started back working and my hours are pretty hectic, been mostly doing some of the warmups when I finish work just to keep some of the mobility work going.

    Tuesday 26/04/11

    Warm Up x 3

    Sumo Squat Walk
    Scap Push ups x 10
    Leg Swings x 10
    Band pull aparts x 10
    Groin Rotations x 10
    Wall Slides x 10
    Quad Walk x10 each leg

    10' conditioning block

    12kg Kettlebell one handed wings - 20'' swings with 40'' rest
    Averaged 12 swings per round
    These seemed too easy, worked up a sweat but it was no prowler pushing. Hands up who misses IP! Might move up to 16kg Kettlebell next time

    15' workblock

    12kg Kettlbell Press x 5 each side
    12kg Kettlebell Unsupported Rows x 5 each side
    12kg Kettlbell Goblet Squat x 5

    8 rounds plus the presses


  • Registered Users Posts: 192 ✭✭Robert T


    Monday 1 May 2011

    Warm Up x 2

    Sumo Walk
    Scap Push Ups
    Over Unders
    3 Ls
    Hurdle Steps
    YTW
    Quad Walk

    10' block

    Kettlebell carry circuit using 2 x 12kg kbells and 8kg and 16kg

    15' block
    3 pull ups using 3 bands (aimed for 5 but only got the 5 in the first block)
    5 box jumps
    10 Elevated push ups

    Got 6 rounds.


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  • Registered Users Posts: 192 ✭✭Robert T


    I know have a program so all that's left now is for me to implement it I suppose.

    10 May 2011

    Conditioning

    Warm Up x 3

    Reverse Lunges 5&5 12kg KB
    12kg KB Press 5&5
    12kg KB Row 5&5

    Got 7 rounds plus the lunges, think the 12kg on the lunges might have been too heavy as they were very tough and quads are sore today!

    12kg KB Goblet Squat x 10
    12kg KB Upright Row x 10
    2 x 12kg KB Press x 10

    The Upright Row was pretty easy, the presses were very tough especially after doing them one handed in the first block.

    Got 5 and the squats.

    Then did some static stretching.

    Started to sort my diet out this week aswell. Working off guides I found on Lyle McD's website I'm aiming for 2,400 kcal per day with 150 grams of protein.

    Might start logging my daily calorie intake.


  • Registered Users Posts: 192 ✭✭Robert T


    Thursday 12 May 2011

    Long day in work with little food meant I was exhausted before starting this.

    C2

    15' workblock
    12kg KB Potato Sack Squats x10
    Push ups x 5
    Sit Ups x 10

    Got 6 in the 15 mins. Was very disappointed with this number. I'm going to put it down to being tired after 15 hours in work. The potato sack squats seemed too light.

    15' workblock
    Turkish get ups 8kg KB x 5/5
    12kg KB Sumos x 10

    Only got 3. Disgusted with that. The get ups took forever. Felt light I needed 30 seconds of a breather after each rep.

    Next time will try and get some food into me before I leave work so that I'm not starving and exhausted all the way through.


  • Registered Users Posts: 192 ✭✭Robert T


    Strength 1 - 13 May 2011

    I don't know what the bars at home weigh so it's weight is not included in any of the following.

    Warm Up x 3

    Squats

    Bar x8
    10kg x 8
    20kg x 5
    30kg x 5
    40kg x 5
    44.6kg x 5
    49kg x 5

    Found the last rep on the last set tough enough.

    RDL's
    Bar x 10
    9kg x 10
    13.6kg x 10
    18kg x 10
    22.6kg x 10

    Probably started out too light on this as I didn't really start to feel it until later sets, was my first time to do this though.

    Weighted Bridging
    60''
    30''
    28''

    Overreached on first set and was burnt out for next two.

    Barbell Rows
    9kg x 8
    13.6 x 8
    18kg x 5
    22.6kg x 5
    27kg x 5
    31.6kg x 5
    36kg x 5

    Bench Press
    10kg x 10
    20kg x 10
    30kg x 10x 3

    Didn't go heavier as I had a slight pain in my shoulder yesterday morning and didn't want it to to flare up again.

    Overheard Plate Arches
    5kg x 3 x10/10

    Bicep Culrs

    EZ Bar with 10kg 5 x 10
    as light as this weight was felt difficult on the last set.

    Then some static stretching.

    Felt really good after this session, glad to be back doing some strenth sessions.


  • Registered Users Posts: 192 ✭✭Robert T


    Strength 2 15 May 2011

    Warm up x 3

    Straight Bar Deadlifts

    2 x 8 40kg
    1 x 5 50kg
    1 x 5 60kg
    1 x 5 69kg
    1 x 5 73.6kg
    1 x 5 78.2kg

    Step Ups (onto a bench)

    2 x 10/10 at BW
    2 x 10/10 holding 10kg plate

    Side Bridging
    40/40
    35/35
    30/30

    Standing Military Press

    2 x 8 Just bar
    1 x 8 9kg
    1 x 5 13.6kg
    1 x 5 20kg
    3 x 5 29kg

    Never did these before and think I was arching too much in my lower back because I really started to feel it too much there in the last few sets. Shocked I struggled with that weight considering I do use 2 x 12kg kettlbells in some of the workblocks for presses.

    Inverted rows

    5 x 10 Knees at 90degrees

    Lying Tricep Press using an EZ bar
    1 x 10 Just bar
    1 x 10 4.6kg
    1 x 10 9kg
    2 x 13.6kg
    Was completely spent by the time I got to these!


  • Registered Users Posts: 192 ✭✭Robert T


    No training for 7 days because work was mental! Should be back to normal working hours for next while anyway.

    Monday 23 May 2011 - Conditioning

    warm up x 3

    Reverse Lunges 5&5 12kg KB
    12kg KB Press 5&5
    12kg KB Row 5&5

    Got 6 rounds plus the Presses. One last round than last time.

    12kg KB Goblet Squat x 10
    12kg KB Upright Row x 10
    2 x 12kg KB Press x 10

    Again the presses were very tough especially after doing them one handed in the first block.

    Got 5 and the upright rows. Practically the same as last time.

    Felt good to be doing something again after a week sitting in front of a PC.


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  • Registered Users Posts: 192 ✭✭Robert T


    4 June 2011

    Weighed myself this morning, gone up to 95kg. Hours keep getting worse in work which is causing the lack of training. Kcal intake is around 2000 per day on average which isn't leaving me with much energy in the evening.

    Strength 1

    Warm Up x 3

    Squats
    10kg x 8 x 2
    20kg x 5
    30kg x 5
    40kg x 5
    50kg x 5 x 2

    The squats were tough on my shoulders and wrists, felt I could have gone heavier if it weren't for the strain on my wrists.

    RDLs
    10kg x 10
    20kg x 10 x 2
    29kg x 10 x 2

    Bridging
    50''
    40''
    40''

    Bent Over Rows
    20kg x 8 x 2
    29kg x 5
    38kg x 5
    42.6kg x 5 x 2
    47.2 x 3

    Bench Press
    20kg x 10
    30kg x 10
    40kg x 10 x 2
    44.6kg x 5

    Overhead Arches

    10kg x 3 x 10/10

    Barbbell curl
    10kg x 10 x 2
    14.6kg x 10 x 2

    Going to try up kcal intake this week which will hopefully give me enough energy to train in the morning before work


  • Registered Users Posts: 192 ✭✭Robert T


    Strength 2 6 June 2011

    Warm up x 3

    Straight Bar Deadlifts

    2 x 8 40kg
    1 x 5 50kg
    1 x 5 60kg
    1 x 5 69kg
    1 x 5 73.6kg
    1 x 5 80kg

    Step Ups (onto a bench)

    2 x 10/10 at BW
    2 x 10/10 holding 10kg plate

    Side Bridging
    40/40
    35/35
    30/30

    Standing Military Press

    2 x 8 Just bar
    1 x 8 9kg
    1 x 5 13.6kg
    1 x 5 20kg
    3 x 5 29kg

    Still feeling these in my lower back so didn't try to go heavier.

    Inverted rows

    5 x 10 Knees at 90degrees

    Lying Tricep Press using an EZ bar
    1 x 10 Just bar
    1 x 10 4.6kg
    1 x 10 9kg
    2 x 13.6kg

    Didn't try to up the weight in the exercises because my body was tight as hell after Saturday's workout. Planning to get two conditioning sessions in this week and then two more strenght at the weekend.


  • Registered Users Posts: 192 ✭✭Robert T


    Another week without any conditioning, need to get the finger out.

    11 June 2011 Strenght

    Squats

    20kg x 8 x 2
    40kg x 5
    50kg x 5
    60kg x 5 x 3

    RDLs
    10kg x 10
    20kg x 10 x 2
    29kg x 10 x 2

    Bridging

    50''
    45''
    40''

    Bent over rows
    20kg x 8 x2
    40kg x 5 x 3
    44.6kg x 5 x 2
    Didn't go as heavy as last week because form was poor last time when i went up to 49kg

    Overhead arches
    10kg x 12/12 x 3

    Barbbell curls
    10kg x 10
    14.6kg x 10 x 2

    Ran out of time for last set and felt stretching was more important cause I was feeling it already after the squats.


  • Registered Users Posts: 192 ✭✭Robert T


    Tuesday 14 June 2011

    Warm up x 2

    15' block

    12kg KB Reverse lunges x 5/5
    12kg KB Press x 5/5
    12kg KB Rows x 5/5

    9 rounds

    15' block

    12kg KB Goblet Squats x 10
    12kg KB Upright Rows x 10
    12kg KB Press x 10

    6 Rounds

    Static stretching

    Happy with first block becuase I still have some DOMS from weekend, second block I just couldn't get it together, felt like I had another round or two in me.

    Happy to be back doing conditioning, hope to keep it up for next 8 weeks while I have two interns in work


  • Registered Users Posts: 192 ✭✭Robert T


    Conditioning 2 - 16 June 2011

    Warm up x 2

    15' workblock

    16 kg Potato sack squats x 10
    Push ups x 5
    Sit ups x 10

    Got 7 round plus push ups. Push ups are still the things slowing me down.

    15' workblock

    16kg KB Sumos x 10
    8KG TGU x 5/5

    Only got 2 rounds in. TGUs were hell, hadn't nothing left in the tank at all

    2 Strength sessions this weekend hopefully


  • Registered Users Posts: 192 ✭✭Robert T


    Strength 2 - 18 June 2011

    Warm Up x 3

    Deadlift

    40kg x 8 x2
    50kg x 5 x 1
    60kg x 5 x 1
    80kg x 5
    90kg x 5
    100kg x 5

    Video of last set

    http://www.youtube.com/watch?v=drj28OpZnSU

    Step Ups
    1 x 12/12
    5kg x 12x 12
    10kg x 12/12
    15kg x 10/10

    Side Bridging

    50/50
    45/45
    45/45

    Military Press
    Bar x 8
    10kg x 8
    20kg x 5
    29kg x 5 x 2
    33.6kg x 4

    Still not getting better at these!!

    Last set

    http://www.youtube.com/watch?v=mv4gnAJdqe8

    Inverted rows
    90 degrees
    12 x 3
    10 x 2

    EZ bar tricep

    10kg x 10 x 4


  • Registered Users Posts: 192 ✭✭Robert T


    Strength 1 - 19 June 2011

    Squats

    Bar x 8
    20kg x 8 x 2
    40kg x 5
    60kg x 5
    70kg x 5 x 2
    80kg x 3

    RDLs

    20kg x 10 x 2
    30kg x 10 x 2
    34.6kg x 10

    Briding
    55
    45
    45

    Bent over Barbbell Row
    20kg x 8 x 2
    30kg x 5
    40kg x 5 x 2

    Was really feeling these in my lower back for some reason so left it at that

    Bench press
    20kg x 10
    30kg x 10
    40kg x 10 x 3

    Overhead arches

    10kg x 15/15 x 3

    Bicep Curls

    10kg x 12
    14.6kg 10 x 4

    Good training week, 2 conditioning and 2 strength in. Hopefully I can keep that up for next 8 weeks.

    How do I embed vidoes?


  • Registered Users Posts: 192 ✭✭Robert T


    Wednesday 22 June 2011 Conditioning

    Didn't have enough calories during the day and felt rather sluggish so was just happy to get through the session.

    15' workblock

    Reverse lunges x 5/5
    12kg KB Press x 5/5
    12kg KB Row x 5/5

    9 Rounds

    15'workblock

    Goblet squats x 10
    12kg KB press x 10
    16kg KB Upright row x 10

    6 rounds


  • Registered Users Posts: 192 ✭✭Robert T


    Monday 27 June 2011

    Conditioning

    Warm Up x 2

    12kg KB Reverse Lunges x 5/5
    12kg KB Press x 5/5
    12kg KB unsupported row x 5/5

    7 rounds - down 2 rounds on last time, consumed maybe only 1000kcal in work which is probably the cause of this.

    12kg Goblet Squats x 10
    12kg x 2 KB Presses x 10
    KB Upright Rows x 10

    7 Rounds


  • Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    I am seeing a pattern here.


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