Accountability, wha'?

eclectichoney · 09-03-2015 8:31pm

Spin class. Meh. Not a great one

Quick ten minutes to finish off:

16kg KB walking lunges - 10 steps each leg
10 x push ups
4 rounds in 5 minutes

DB OHP 8kg x 10 (3 sets)

120 16kg KB swings in 5 minutes

eclectichoney · 10-03-2015 8:27pm

10/3

HB Back Squats
Bar x 8
40 x 8
50 x 10 (3 sets) Tough enough but solid

DB Bench
20kg x 10 (3 sets)

Bulg Split squats DBs
9kg x 6
5kg x 10 (3 sets)

Skulls
15kg x 15, 13, 13

Hip thrusts
30 x 3 (3 second pause in middle ten of each set)

Tricep extensions 7.5kg
8 x 2 sets

KB Clean and Press 3 sets of 8 (8kg KB) - Learning these! Kinda fun

Bike: 20 mins of intervals

Foam rolling etc.

eclectichoney · 11-03-2015 9:06pm

Tired so not the best one today but got it done
11/3

DLs
60 x 5
75 x 10 (3 sets)

Stiff leg DLs
60 x 10 (3 sets)

One arm Db rows 20kg
10 x 3 sets

Assisted pull-ups
2 sets

Leg curl 32kg
15 x 3 sets

Step machine
250 floors at approx 70% MHR steady state

Foam rolling etc.

eclectichoney · 12-03-2015 9:34pm

Day off so gave the limber 11 a shot.

Them Cossack squats :eek::eek: I officially have the tightest and most painful adductors ever. Going to try and persevere with this and hopefully it will improve a bit.

eclectichoney · 13-03-2015 9:32pm

Jen Sinkler's Mean Machine - 5 rounds

Limber 11

Step machine 40 mins 70% MHR

Foam rolling etc.

eclectichoney · 14-03-2015 5:00pm

14/3

HB Back squats
Bar x 8
40 x 5
50 x 3
55 x 3
60 x 3 (4 sets) - felt solid and doable
60 x AMRAP - 5

Push ups
10 x 4 sets

Bench - trying a narrower grip
40 x 5
45 x 2
47.5 x 5 (5 sets)

CG Bench
40 x 10 (3 sets)

B Split squats
BW x 8
5kg DBs x 10 (3 sets)

Hip thrusts
30 x 3 sets (middle 10 of each set with a 3 second pause)

Skulls 15kg
12 x 3 sets

Dips
5 x 3 sets

Leg press - reintroducing this after well over a year so just getting a feel for it again
95 x 10
105 x 10
115 x 10

One arm KB Clean & Press (8kg)
10 x 3 sets

Spin bike 30 mins of intervals

Foam rolling etc.
Half of the Limber 11 (Flexible 5?

)

Alf Veedersane · 14-03-2015 5:25pm

eclectichoney wrote: »

Leg press - reintroducing this after well over a year so just getting a feel for it again
95 x 10
105 x 10
115 x 10

DON'T LOCKOUT!

I REPEAT: DON'T LOCKOUT!

eclectichoney · 14-03-2015 7:24pm

Alf Veedersane wrote: »

DON'T LOCKOUT!

I REPEAT: DON'T LOCKOUT!

LOL - Too late :eek::eek: *looks at plaster cast*

eclectichoney · 16-03-2015 5:41pm

Yesterday 15/3
Quick circuit:
25 16kg KB swings
10 16kg KB squats
15 16kg KB one arm rows
10 16kg KB walking lunges each leg
40 seconds rest between rounds
5 rounds

Today
16/3

DLs
70 x 5
80 x 5
85 x 5
90 x 5 x 5 (remembering posting a couple of months back saying 80 5x5 was tough so it's always nice to see the progress)

Stiff leg DL
75 x 7
75 x 4 (my grip was wrecked so left these)

One arm rows
20kg DB x 10 (3 sets)

Barbell rows - haven't done these in ages
35kg x 12 (3 sets)

Assisted pull ups cw = 19
7 x 2 sets

Back extension with 15kg plate
15 x 3 sets

Lateral raises
6kg x 12 (2 sets)
7kg x 8

Lying Leg curl machine 32kg
15 x 3 sets

Step machine - 250 floors in 45 mins

Foam rolling etc.

My right glute is feeling a bit sore the last week or so, so going to get intimate with the lacrosse ball this evening!

eclectichoney · 17-03-2015 4:47pm

17/3 *wishing every tuesday was a public holiday*

HB Back squats
Bar x 10
40 x 8
50 x 10 (3 sets) - was meant to go for 11 or 12 but the 10 felt tough enough tbh

Bench
42.5 x 10 (3 sets)

CG Bench
40 x 10 (3 sets)

Hip thrusts
30 x 3 sets (last 10 reps of each with 3 second pause)

Skulls 15kg
15, 13, 13

Push-ups
10 x 3 sets

Bulg split squats
5kg DBs x 12 (3 sets)

Dips
5, 6, 5

Leg press (no lockout

)
115 x 12 (3 sets)

KB clean & press (8kg)
10 x 3 sets

Hanging leg raises
12 x 3 sets

Spin bike: 45 mins intervals

Foam rolling etc.

eclectichoney · 19-03-2015 8:22pm

19/3

Tired this eve and weights area was jammed for some reason so just did cardio. Was going to do nothing so #smallvictory I guess!

Step machine 300 floors in 53 mins

Half the limber 11

eclectichoney · 20-03-2015 9:47pm

20/3

Just cardio really again this eve - 300 floors of the step machine

Some KB clean & press (single and double with 8kg bells)

Some Goblet squats for mobility

Half the limber 11 & foam rolling

eclectichoney · 21-03-2015 4:22pm

21/3
Back in the zone today thankfully!

HB Back squats
Bar x 10
40 x 5
50 x 5
55 x 5
60 x 4 (4 sets)
60 x 5

Push-ups
10 x 4 sets

Bench
Bar x 10
40 x 5
45 x 3
50 x 5 (5 sets)

Cg Bench
40 x 10 (3 sets)

Hip thrusts
30 x 3 sets (3 sec pause for last 10 reps)
20 x 1 set with 5kg plate and 5 second hold

Skulls
15kg x 15 (3 sets)

B Split Squats 5kg DB
12 x 3 sets

Leg press
115 x 12
117.5 x 12

Dips
8 (woo hoo!), 7 , 6

Spin bike 20 mins of intervals

Foam rolling etc

eclectichoney · 22-03-2015 5:37pm

22/3

DLs
70 x 5
80 x 3
92.5 x 5 (5 sets) - 2.5kg up from last week and felt solid

Stiff leg DL
70 x 8 (3 sets)

Barbell row 35kg
12 x 3 sets

Assisted pull ups - 4 sets AMRAP

Leg curl 32kg
15 x 3 sets

Lateral raises 7kg
8 x 3 sets

Step machine LISS 45 mins

Foam rolling etc.

Right glute is still in bits - really feel it on the 'pull' days. Will keep at the rolling and hope it improves.

eclectichoney · 23-03-2015 9:04pm

23/3

12 Walking lunges (16kg KB) each leg
10 push-ups
3 rounds

20 16kg KB swings
15 16kg KB one arm rows
3 rounds

12 kg one arm KB clean & press
20 8kg KB goblet squat
3 rounds

Step machine 150 floors LISS

Foam rolling etc.

eclectichoney · 26-03-2015 10:29pm

26/3

Last couple of days were v busy with work so no training. Also I just don't feel like it which is unusual - really demotivated. Feel like I have put on about 20kg since my holidays a few weeks ago - just can't get back in the zone for any length of time. This log is called accountability, so be accountable ffs!

Today went a bit better so onwards and upwards!

HB Back Squats
40 x 10
50 x 10
50 x 10
50 x 12

Bench
42.5 x 10 (2 sets)
42.5 x 12 (2 sets)

Hip thrust
15kg plate
20 x 3 sets (3 second pause)

CG Bench
40 x 6 (3 sets) Can normally do 8-10 here handy. Tris were like kitten-arms for some reason!

B Split Squats - feckin hate these, so was being kind to myself and just did some light sets for mobility
2.5kg DBs
10 x 3 sets

Push ups
10 x 3 sets

Step machine 250 floors in 50 mins - intervals & some steady state

Foam rolling etc.

ninamc · 26-03-2015 11:27pm

Get your **** together woman

Señor Fancy Pants · 26-03-2015 11:55pm

There's too much effort going on in here! I'm tired just reading it!

Great job!

eclectichoney · 27-03-2015 12:09am

Thanks guys - time for that immortal acronym I think...

HTFU!

...Either that or get myself pregnant so I start DLing like ninamc!

eclectichoney · 27-03-2015 8:58pm

27/3

Conditioning stuff:
10 burpees (slowly getting ever so slightly less crap at these \o/)
10 16kg KB walking lunges e/s
15 16kg KB one arm rows e/s
4 rounds

25 16kg KB Swings
10 hanging leg raises
7 15kg overhead lunges e/s (found these tough stability wise)
14 knees to elbows plank
3 rounds

DB overhead press 9kg
10, 9, 9

Spin bike 20 mins intervals

Foam rolling etc.

eclectichoney · 28-03-2015 4:46pm

28/3

Good sesh today! \o/

HB Back Squats
40 x 8
50 x 5
55 x 5
60 x 5 (5 sets) woop!

Bench
40 x 5
45 x 3
50 x 5 (5 sets)

Skulls
15kg x 15 (3 sets)

Hip thrusts
30 x bw
10kg plate x 20 (3 sec pause)
15kg plate x 20 (3 sec pause) - 2 sets

B Split Squats
4kg DBs
10 x 3 sets

Push-up ladder done throughout some of the rest periods
10, 9, 8, 7, 6 - normal
5, 4, 3, 2, 1 - diamond

Leg press
115 x 15
117.5 x 15
120 x 15

Dips
6 x 2 sets

One arm KB clean & press 8kg
10 x 3 sets

10 burpees

Spin bike 40 mins intervals (incl warm up / c/d)

Foam rolling etc.

eclectichoney · 29-03-2015 4:22pm

29/3

DLs
70 x 5
80 x 3
85 x 2
92.5 x 5 (6 sets)

Barbell row
35kg
12 x 3 sets

Leg curl 32kg
15 x 3 sets

Assisted pull-ups
5 sets AMRAP

Back extension 15kg plate
15 x 3 sets

Lateral raises
6kg x 12
7kg x 9 (2 sets)

Spin bike 30 mins moderate

Foam rolling etc.

eclectichoney · 30-03-2015 6:47pm

30/3
Very quick today (warm-up and then 15 minutes!) as was just trying out my new arrivals at home:

Tricky getting used to the much bigger size of competition KBs compared with teeny tiny cast iron ones so stuck with the 12kg even though I would probably normally use 16kg.

40 burpees (Split into 15, 15, 10 - 4 mins 10 secs)
Doing Pat Divilly's 40 days of 40 burpees just because I need to get better at them and it seems like a good goal. Hope my time comes down a bit by day 40!

20, 15, 10, 5 reps of
12kg KB swings
12kg One arm KB rows
12kg KB Squats
Plank 50 seconds

Foam rolling etc.

coffee_cake · 30-03-2015 9:27pm

eclectichoney wrote: »

40 burpees (Split into 15, 15, 10 - 4 mins 10 secs)
Doing Pat Divilly's 40 days of 40 burpees just because I need to get better at them and it seems like a good goal. Hope my time comes down a bit by day 40!
.

What is wrong with you

:pac::pac::pac:

One day I might get better at em. One day

eclectichoney · 30-03-2015 9:32pm

I know, let's see if I actually make it through Day 2

Alf Veedersane · 30-03-2015 9:40pm

eclectichoney wrote: »

30/3
Very quick today (warm-up and then 15 minutes!) as was just trying out my new arrivals at home:

Just because the power of suggestibility....

...you should try out a workout or two (or, you know, twenty) of the Dan John 10,000 swing CHALLENGE.

https://www.t-nation.com/workouts/10000-swing-kettlebell-workout

eclectichoney · 30-03-2015 10:12pm

Thanks Alf - looks like a nice idea for 'rest' day

:pac:

*Warning: the next month of logging may contain significant quantities of burpees and swings*

eclectichoney · 31-03-2015 8:45pm

31/3

Squats
40 x 10
52.5 x 10 (3 sets) Tough going

DB Bench
20kg x 11 (3 sets)

Skulls
15kg x 15
20kg x 8 (3 sets)

Hip thrusts
15kg plate with 3 second pause
20 x 3 sets

B Split squats - 2.5kg DBs 41x1 tempo
8 x 3 sets

Push ups
10 x 3 sets

Burpee-time
16, 16, 8 = 40

12kg KB swings:
10, 15, 25, 50
Trying this out in prep for maybe giving Dan John's 1000 swing workout a shot. From reading around each round is meant to take about 12 mins so I think I need to up the weight and do them much slower instead. Though 50 @16kg seems way beyond me tbh.

Foam rolling etc.

Alf Veedersane · 31-03-2015 8:55pm

eclectichoney wrote: »

12kg KB swings:
10, 15, 25, 50
Trying this out in prep for maybe giving Dan John's 1000 swing workout a shot. From reading around each round is meant to take about 12 mins so I think I need to up the weight and do them much slower instead. Though 50 @16kg seems way beyond me tbh.

Foam rolling etc.

It's 'only' 500 swings per workout. 4 rounds of the above.

Don't forget the exercises between either

eclectichoney · 31-03-2015 9:04pm

Woops, I meant 10,000! (and thank god it's not 10,000 swings in one session! :eek::eek:)

500 will be tough enough for me though

Accountability, wha'?

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